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Starting Strongman - My training log (Advice and tips appreciated)

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stephen9069IconMy Training log (My first attempt at strongman)16-07-2012 @ 09:51 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 23.08.2012 @ 15:31 PM by stephen9069
MONDAY 16/07/2012

Iv been weightlifting on and off for a few years now and have recently decided to
get back into it properly and work on building up my strength.

Iv just literally joined this site after a fella from the gym i train at recomend it.

So heres my first thread please let me know what you think or any suggestions to help improve it.

Im looking at maybe entering the Junction Gym Beginners Competition.

MONDAY: CHEST

Bench press - 5 x 6 (weight increases each set)
Incline Bench press - 5 x 6 (weight increases each set)
Incline Dumbell press - 5 x 6(weight increases each set)
Cable flyes - 3 x 12 (weight increases each set)
Flat dumbell press - 5 x 6 (weight increases each set)
incline cable flyes - 3 x 12 (weight increases each set)

TUESDAY: SHOULDERS

Barbell shoulder press 5 x 6 (weight increases each set)
Barbell upright row 5 x 6 (weight increases each set)
front dumbell raises 5 x 6 (weight increases each set)
side dumbell raises 5 x 6 (weight increases each set)
cable upright rows 5 x 10 (weight increases each set)
Standing dumbell press 5 x 6 (weight increases each set)
shrugs 5 x 15 (weight increases each set)
Standing machine shoulder press 5 x 6 (weight increases each set)

ABS

Cardio 30 minutes

WEDNESDAY: BACK

deadlifts 5 x 6 (weight increases each set)
bent over barbell rows 5 x 6 (weight increases each set)
wide grip pull downs 5 x 6 (weight increases each set)
close grip cable rows 5 x 6 (weight increases each set)
dumbell rows 5 x 6 (weight increases each set)
good mornings 5 x 10

THURSDAY: BI'S, TRI'S

Hammer curls 5 x 6 (weight increases each set)
close grip bench press 5 x 6 (weight increases each set)
Preacher curls 5 x 6 (weight increases each set)
tri pushdown 5 x 6 (weight increases each set)
21's 3 sets
dips 3 x 12

Abs

Cardio 30 minutes

FRIDAY: LEGS

Squat 5 x 6 (weight increases each set)
Dumbell Lunges 5 x 6 (weight increases each set)
Leg press 5 x 6 (weight increases each set)
Leg extensions 5 x 15 (weight increases each set)
Leg Curls 5 x 15 (weight increases each set)
Calf raises 5 x 15 (weight increases each set)

SATURDAY: EVENTS

SUNDAY:

REST
_________________________________________________________________________________


Theres my routine i like to do atleast 3 cardio sessions a week as i can pile on the weight a bit to easy and not the good kind of weight. Im also not sure how long i'll be training for as im expecting surgery on my wrist due to ulner nerve damage and loss of rotation in the wrist it makes gripping a flat bar for curling near impossible but i hope to keep training legs abs and cardio.
stephen9069IconStarting Strongman - My training log (Advice and tips appreciated)17-07-2012 @ 08:42 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
The training log has been put on the back burner for a few days due to a car accident so just resting up and getting rid of the aches and pains.
stephen9069IconStarting Strongman - My training log (Advice and tips appreciated)17-07-2012 @ 17:22 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 18.07.2012 @ 15:50 PM by stephen9069
Hopefully back in the gym monday
stephen9069IconStarting Strongman - My training log (Advice and tips appreciated)19-07-2012 @ 19:09 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Decided to go back to the gym today and done a light chest and tri session, the pressing movement is a little more painfull than expected.

Going to do a light back and bi's session tomorrow and see how that goes not expecting to much though.
JohnGymIcon...19-07-2012 @ 19:12 
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Had OMS immediately PWO
Member 1107, 6802 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Welcome.

Your routine seems very much bodybuilder style. Is that the plan?
stephen9069IconStarting Strongman - My training log (Advice and tips appreciated)19-07-2012 @ 19:23 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
I like to do chest, Back and legs indvidually but iv never really had any experience putting together a strongman routine
stephen9069IconStarting Strongman - My training log (Advice and tips appreciated)19-07-2012 @ 19:51 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 19.07.2012 @ 22:34 PM by stephen9069
Just put my name forward for my first comp the junction gym comp in october.
stephen9069IconStarting Strongman - My Training Log20-07-2012 @ 18:41 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Couldn't get to the gym tonight as the motor has been taken away hopefully ill get a session in tomorrow if not hit the ground running Monday.
stephen9069IconStarting Strongman - My training log (Advice and tips appreciated)22-07-2012 @ 18:19 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Done a very light workout to see how pressing would feel on my elbow, still slightly tender but got alot more movement back and alot of the swelling has gone.

Chest session tomorrow and some light cardio.
paddymc1986Icon...22-07-2012 @ 20:56 
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dieting is not the way to go
Member 1539, 5526 posts
SQ 330, BP 230, DL 350
910.0 kgs @ 135kgs UnEq
wellcome mate,would be a better read iv you wrote weights down aswell as sets/repsHappy
stephen9069IconStarting Strongman - My training log (Advice and tips appreciated)22-07-2012 @ 21:44 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Thanks mate will put down the weights tomorrow that i use after my chest routine, today was just a gentle session just to see how my elbow would feel.
stephen9069IconStarting Strongman - First Session23-07-2012 @ 18:40 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 23.07.2012 @ 18:41 PM by stephen9069
So heres my first session back in the gym after a week off due to a car accident, the weight didnt seem to be to much of an issue but the co-ordination and balance seem to be off a little, thnk that my elbow may still be slightly tender it has affected my lifting slightly but heres the session that i done today:

MONDAY - CHEST - 23/07/2012

BENCH PRESS: 5 X 6 - 110kg, 120kg, 130kg, 140kg, 150kg.

INCLINE DUMBELL PRESS: 5 X 6 - 30kg, 32.5kg, 35kg, 37.5kg, 40kg.(Each Hand)

CABLE FLYES: 3 X 12 - 30kg, 35kg, 40kg, (Each Hand)

FLAT DUMBELL PRESS: 5 X 6 - 30kg, 32.5kg, 35kg, 37.5kg, 40kg. (Each Hand)

INCLINE CABLE FLYES: 3 X 12 - 30kg, 35kg, 40kg. (Each Hand)

PUSH UPS: 10, 8, 6, 4, 2
stephen9069Icon...23-07-2012 @ 21:48 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Shoulder session tomorrow fingers crossed it goes better than today,
Will log all the weights tomorrow.
stephen9069IconVery Poor Training Session Today24-07-2012 @ 18:25 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Had a very poor training session today my elbow hasnt healed enough to over head press any kind of weight without it causing severe pain, this is what i managed today:

TUESDAY - SHOULDERS - 24/07/2012

MACHINE SHOULDER PRESS - Fail (Cant press without being to painful)

SEATED MACHINE SHOULDER PRESS - 5 X 6: 30kg, 30kg, 30kg, 30kg, 30kg.

SIDE RAISES - 3 X 12: 10kg, 10kg, 10kg.

FRONT RAISES - 3 X 12: 10kg, 10kg, 10kg.

UPRIGHT ROWS - 3 X 12: 40kg, 40kg, 40kg.



After this point morale was to low and the pain was to much.

Im going to re-evaluate my routine and change it round so i can keep training im going to lower the weight and make the reps a lot higher and keep the leg training heavy until my elbow is a lot better.
stephen9069Icon...25-07-2012 @ 19:43 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Think iv finally had to admit defeat and realise i need a bit more time to recover, couldnt even make it through the first rep let alone the first set so going to take the rest of this week off to recover and see how things feel Monday.

Fingers crossed any swelling and pain has gone down by then.

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