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

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stephen9069IconFirst Gym Session Back.31-07-2012 @ 18:47 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
This is my first proper gym session back after 2 weeks off because of a car accident.

My diet aint been to brilliant either so just gave it my best effort, so heres my workout today.

SHOULDERS - 31/07/2012

STANDING MILITARY PRESS (OLYMPIC BAR)
5 X 6 : 40kg, 50kg, 60kg, 70kg, 80kg(Fail)

UPRIGHT ROWS (OLYMPIC BAR)
5 X 6 : 40kg, 50kg, 60kg, 65kg, 70kg

DUMBELL FRONT RAISES (WEIGHT EACH HAND)
5 X 6 : 15kg, 15kg, 17.5kg, 20kg, 22.5kg

DUMBELL SIDE RAISES (WEIGHT EACH HAND)
5 X 6 : 15kg, 15kg, 17.5kg, 20kg, 22.5kg

UPRIGHT ROWS (CABLES)
5 X 12: 40kg, 45kg, 50kg, 55kg, 60kg

STANDING MACHINE SHOULDER PRESS
5 X 20: 30kg, 40kg, 50kg, 60kg, 50kg

DUMBELL SHRUGS (WEIGHT EACH HAND)
5 X 15: 40kg, 40kg, 40kg, 40kg, 40kg.


Iv lost a little strength especially on the over head press and it still feels slightly tender lowering the weight but now that my diet is back on track along with the training hopefully i'll be getting the strength back in no time.
stephen9069Icon...01-08-2012 @ 20:04 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Tonight was a back session this is how it went:

BACK - 01/08/2012

DEADLIFTS:

140kg X 6
160kg X 6
170kg X 6
180kg X 3
200kg X 1
205kg X 1

BARBELL ROWS:

65kg X 6
75kg X 6
85kg X 6
90kg X 6
100kgX 6

WIDE GRIP PULLDOWNS:

70kg X 6
80kg X 6
90kg X 6
100kgX 6
100kgX 6

CABLE ROWS:

80kg X 6
90kg X 6
100kgX 6
110kgX 6
120kgX 6

BACK EXTENSIONS: (WITH 15KG PLATE)

5 SETS, 10 REPS

Lost 5kg on my deadlift but overall i was happy with tonights effort.

If anyone can suggest any changes or ideas please dont hesitate to comment i need all the help i can get as iv just put my name down for my first comp which is in 9 weeks.
stephen9069Icon...02-08-2012 @ 21:39 
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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: 05.08.2012 @ 10:08 AM by stephen9069
Tonights session was an arm session this is how it went:

BI'S / TRI'S - 02/08/2012

TRI'S:

CLOSE GRIP BENCH PRESS:

60kg X 6
70kg X 6
80kg X 6
90kg X 6
100kgX 6

OVER HEAD TRI EXTENSION (SINGLE DUMBELL)

30kg X 6
32.5kg X 6
35kg X 6
37.5kg X 6
40kg X 6

TRI PUSHDOWNS (CABLES)

60kg x 10 followed by 10 body weight dips
60kg x 10 followed by 10 body weight dips
60kg x 10 followed by 10 body weight dips

BI'S:

PREACHER CURL (EZ BAR):

45kg X 6
50kg X 6
55kg X 6
60kg X 6
60kg X 6

21's:

30kg followed by dumbell hammer curls (15kg each hand) for 10 reps
30kg followed by dumbell hammer curls (15kg each hand) for 10 reps
30kg followed by dumbell hammer curls (15kg each hand) for 10 reps



A nice fun session tonight before a nice heavy leg session tomorrow.
stephen9069Icon...03-08-2012 @ 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
Tonigths session was legs, im really trying to improve my leg strength as it is lacking a little.

LEGS - 03/08/2012

MACHINE SQUAT (PLATE LOADED)

100kg X 6
120kg X 6
130kg X 6
160kg X 6
180kg X 6
200kg X 6

LUNGES (DUMBELLS)

17.5kg (Each Hand) X 6
20kg (Each Hand) X 6
22.5kg (Each Hand) X 6
27.5kg (Each Hand) X 6
35kg (Each Hand) X 6

LEG EXTENSIONS

150kg X 15
150kg X 15
150kg X 15
150kg X 15
150kg X 15

* Im a bit dubious about this weight as you cant load the plates onto this one its cables.

LEG CURLS

80kg X 15
90kg X 15
100kg X 15
90kg X 15
90kg X 15

* Same as above you cant load the plates onto this one.

SQUATS (OLYMPIC BAR)

60kg X 10
70kg X 10
80kg X 10
90kg X 10
100kg X 10
100kg X 10

* Theres no squat rack in my gym so the 2 people i train with help lift the weight onto my shoulders.



* Had to cut my session short because of work so didnt get to leg press tonight.
paddymc1986Icon...03-08-2012 @ 23:14 
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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
some good sessions mate,iv you can't squat at your gym get a new gymWink
stephen9069Icon...04-08-2012 @ 00:02 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Lol i will be changing gym in january and moving over to hercules gym in colchester

im heading over there sunday to do my first ever session on events training which i cant wait for Grin
stephen9069Icon...04-08-2012 @ 13:04 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Got a nice rest day today thank god my legs are a little tender from last night
and got my first ever events session tomorrow which im looking forward to.

All good prep for my first comp in september.
stephen9069Icon...05-08-2012 @ 16:34 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Today was my first ever events session and im certainly feeling it lol, but i really enjoyed it and its kept the buzz of trying out strongman going.

Heres the events i tried today:


EVENTS - 05/08/2012

FARMERS WALK:

60kg (Each Hand) for 20 metres.
100kg (Each Hand) for 20 metres.
120kg (Each Hand) for 20 metres.
140kg (Each Hand) FAIL.
130kg (Each Hand) FAIL.
120kg (Each Hand) for 20 metres.
120kg (Each Hand) for 20 metres.


LOADING MEDLEY:

50kg Keg
100kg Sandbag
100kg Sandbag

Completed this twice.


YOKE WALK:

140kg for 20 metres


Unfortunately thanks to the great British weather i couldnt do the arm over arm sled drag but weather permiting i will get to do that next Sunday.

Overall i very much enjoyed the session and thanks to the lad in the gym that showed me and helped me with my technique, all i need to do now is get stronger and work on the technique.
stephen9069Icon...06-08-2012 @ 21:35 
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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: 06.08.2012 @ 22:02 PM by stephen9069
Tonight was a very poor session this was my first chest session in 3 weeks and i certainly felt it.

CHEST: 06/08/2012

BENCH PRESS (OLYMPIC BAR)

100kg X 6
110kg X 6
115kg X 6
120kg X 6
122.5kg X 6

CABLE FLYES

25kg X 10 (Weight in each hand)
30kg X 10 (Weight in each hand)
35kg X 10 (Weight in each hand)
40kg X 10 (Weight in each hand)
45kg X 6 (Weight in each hand)

INCLINE DUMBELL PRESS

32.5kg X 6 (Weight in each hand)
32.5kg X 6 (Weight in each hand)
35kg X 6 (Weight in each hand)
37.5kg X 4 (Weight in each hand)
40kg X 2 (Weight in each hand)

MACHINE CHEST PREST (PLATE LOADED)

40kg X 20
50kg X 19
60kg X 13
70kg X 12
80kg X 5

2 minutes forward 1 minute backwards on the cross trainer for a total of 10 minutes.

10 minutes on the stepper.


Gave it my best attempt but still disappointed with the results tonight.
stephen9069Icon...07-08-2012 @ 21:43 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Tonight was a good session i felt a bit better about tonights results
here they are

SHOULDERS - 07/08/2012

MILITARY PRESS:

50kg X 6
60kg X 6
70kg X 6
75kg X 5
80kg X 4
90kg X 1 (Equal to my PB)

UPRIGHT ROWS (OLYMPIC BAR)

50kg X 6
60kg X 6
70kg X 6
72.5kgX 6
80kg X 2

SIDE RAISES (DUMBELLS)

20kg X 6
20kg X 6
20kg X 6
22.5kgX 6
25kg X 6

FRONT RAISES (DUMBELLS)

20kg X 6
20kg X 6
20kg X 6
22.5kgX 6
25kg X 6

SEATED DUMBELL PRESS

20kg X 6
20kg X 6
22.5kgX 6
25kg X 6
27.5kgX 6

UPRIGHT CABLE ROWS

60kg X 12
60kg X 12
60kg X 12
60kg X 12
60kg X 12

SHRUGS (OLYMPIC BAR)

100kg X 15
110kg X 15
120kg X 15
130kg X 15
150kg X 15


This was tonights session gained some of the strength back that i had lost and hopefully in the next week or two i'll be able to post a new personal best.
stephen9069Icon...08-08-2012 @ 20:57 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Tonights session was a good one i really enjoyed it.

BACK - 08/08/2012

DEADLIFT (OLYMPIC BAR)

145kg X 6
165kg X 6
175kg X 6
205kg X 2
212.5kgX 1

BARBELL ROWS

70kg X 6
80kg X 6
90kg X 6
100kg X 6
110kg X 6

WIDE GRIP PULL DOWNS

70kg X 6 (Followed by dumbell rows 40kg each hand for 10 reps)
80kg X 6 (Followed by dumbell rows 40kg each hand for 10 reps)
90kg X 6 (Followed by dumbell rows 40kg each hand for 10 reps)
100kg X 6 (Followed by dumbell rows 40kg each hand for 10 reps)
100kg X 6 (Followed by dumbell rows 40kg each hand for 10 reps)

CABLE ROWS

90kg X 6
100kg X 6
110kg X 6
120kg X 6
135kg X 6

BACK EXTENSIONS

20kg X 10
20kg X 10
20kg X 10
20kg X 10
20kg X 10

That was tonights session i tried to make sure that the weights for each set and rep were higher than the previous week.

Fingers crossed the gains keep coming before my first comp.
stephen9069Icon...09-08-2012 @ 21:34 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Tonights session was arms, struggled a little with BI's because of my right elbow and left wrist. My elbow was tender from yesterdays session and my wrist is sore because of the ulner nerve problem.

BI's / TRI's - 09/08/2012

DUMBELL CURLS

17.5kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
22.5kg X 6 (Weight in each hand)
25kg X 6 (Weight in each hand)
27.5kg X 6 (Weight in each hand)

CLOSE GRIP BENCH PRESS (OLYMPIC BAR)

65kg X 6
75kg X 6
85kg X 6
95kg X 6
105kg X 6

HAMMER CURLS

25kg X 6
27.5kg X 6
30kg X 6
35kg X 6
40kg X 6

OVERHEAD TRI EXTENSIONS (SINGLE DUMBELL)

40kg X 6
40kg X 6
40kg X 6
40kg X 6
40kg X 6

21's (EZ - BAR)

30kg x 21 (Followed imediately with Hammer Curls 17.5kg each hand for 10 reps)
30kg x 21 (Followed imediately with Hammer Curls 17.5kg each hand for 10 reps)
30kg x 21 (Followed imediately with Hammer Curls 17.5kg each hand for 10 reps)

CABLE PUSH DOWNS

60kg x 6 (Followed imediately with body weight dips for 10 reps)
65kg x 6 (Followed imediately with body weight dips for 10 reps)
80kg x 6 (Followed imediately with body weight dips for 10 reps)

That was tonights session which was fun but feeling it in the elbow now so plenty of rest for it now and got a leg session tomorrow before events training on Sunday.
stephen9069Icon...10-08-2012 @ 21:38 
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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 rest tonight was feeling a bit low on energy and sore

so a good 2 days rest before events training on Sunday and going

to alter my routine slightly for the following week.
stephen9069Icon...12-08-2012 @ 19:24 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Today was events day and im certainly feeling it today.

SUNDAY - 12/08/2012

FARMERS WALK

6Okg (Each Hand) 20 metres
100kg (Each Hand) 20 metres
110kg (Each Hand) 20 metres
120kg (Each Hand) Fail
115kg (Each Hand) Fail
110kg (Each Hand) 20 metres

YOLK

12OKG X 20 Metres
160kg X 20 Metres
180kg X 20 Metres
200kg X 20 Metres
220kg X Fail
200kg X 20 Metres
200kg X 20 Metres

LOADING MEDLEY

110kg Atlas Stone X 5 Metres
100kg Sandbag X 20 Metres
100kg Sandbag X 20 Metres
110kg Atlas Stone X Fail



This was my first time lifting the Atlas Stone it was difficult but i got it up the first time but the second time after the sandbags i was spent but overall it was a hard session but very enjoyable, i really have to work on my conditioning so starting cardio a bit more seriously this week.
Daws87Icon...12-08-2012 @ 20:04 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Looks like a good session mate well done

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