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

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stephen9069Icon...22-08-2012 @ 19:15 
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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 chest.

WEDNESDAY - 22/08/2012

CHEST

BENCH PRESS (OLYMPIC BAR)

60kg X 12
70kg X 12
80kg X 12
90kg X 12
100kg X 12

CABLE FLYES (WEIGHT IN EACH HAND)

30kg X 12
35kg X 12
40kg X 12
30kg X 12
30kg X 12

INCLINE DUMBELL PRESS (WEIGHT IN EACH HAND)

30kg X 6
32.5kg X 6
35kg X 6
30kg X 6
30kg X 6

CHEST PRESS (MACHINE - PLATE LOADED)

100kg X 6
105kg X 6
110kg X 6
105kg X 6
100kg X 6



Was a very poor session today, not sure if it was due to lack of food or im a little fatigued just didnt seem to have the energy today so an early night and a little more food tomorrow hopefully that does the trick.
stephen9069Icon...23-08-2012 @ 20:18 
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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 think 6 days a week, lack of sleep and not enough food has caught up with me so rest tonight before legs tomorrow and rest saturday before events training on sunday.
stephen9069Icon...24-08-2012 @ 20:11 
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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: 24.08.2012 @ 20:13 PM by stephen9069
Tonights session was legs and done a light arms session between sets.

FRIDAY - 24/08/2012

LEGS / ARMS

SQUAT (MACHINE - PLATE LOADED)

110kg X 10
120kg X 7
130kg X 5
170kg X 2
180kg X 2
190kg X 2
200kg X 2
240kg X 2
260kg X 2
280kg X 2(PB)
290kg X 2(PB)
300kg X 2(PB)

BI DUMBELL CURL

12.5kg X 20
12.5kg X 20
12.5kg X 20
12.5kg X 20
12.5kg X 20

*Have to keep the weight really low on this due to my ulner nerve problem so decided to keep the reps high*

LEG EXTENSIONS (MACHINE)

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

*Will be changing this to one leg at a time from next week as 150 is the full stack*

TRI CABLE PUSHDOWNS

50kg X 20
50kg X 20
55kg X 20
55kg X 20
55kg X 20

LEG PRESS

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

HAMMER CURLS

20kg x 15
20kg x 15
20kg x 15
20kg x 15
20kg x 15

DUMBELL TRI EXTENSIONS

20kg x 15
20kg x 15
20kg x 15
20kg x 15
20kg x 15



As mentioned all the arm exercises were done between sets of legs and kept light with a load of reps as to keep the pain down on my ulner nerve and my elbow.

Overall i thought it was a good session especially beating my personal best on the squat.

Rest tomorrow before a good events session on sunday.
stephen9069Icon...24-08-2012 @ 20:46 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Definetly feel good to be back training my legs and back have come on really good in only 5 weeks, still think my shoulders and chest need more work if anyone has any good training advice on tips to improve them please do share.
stephen9069Icon...26-08-2012 @ 14:43 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Today was event training

SUNDAY - 26/08/2012

LOG PRESS:

60kg X 6
65kg X 6
70kg X 3
75kg X 3
80kg X 2
82kg X FAIL
82kg X 1

AXLE PRESS:

40kg X 8
45kg X 8
50kg X 5
60kg X 3
65kg X 3
75kg X 3
80kg X 2
85kg X 1

That was todays session felt good and it was my first time trying out the axle.
stephen9069Icon...28-08-2012 @ 21:28 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Todays session was back.

TUESDAY - 28/08/2012

BACK:

DEADLIFT

150kg X 5
170kg X 5
250kg X 1
200kg X 3
190kg X 3
190kg X 3
200kg X 3

SEATED CABLE ROWS

125kg X 6
130kg X 6
135kg X 6
135kg X 6
135kg X 6

WIDE GRIP PULL DOWNS

60kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps
70kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps
80kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps
90kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps
100kg X 6Followed by Dumbell rows 32.5kg each hand for 6 reps

My back was feeling it after that and im getting the weight up slowly but surely hopefully the gains continue.
stephen9069Icon...29-08-2012 @ 20:38 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Todays session was chest which i wasnt looking forward to as this is kind of lagging for me.

WEDNESDAY - 29/08/2012

CHEST

BENCH PRESS (OLYMPIC BAR)

100kg X 5
105kg X 5
110kg X 3
115kg X 3 (Felt relatively comfortable at this weight)
125kg X 2 (Second rep assisted)

INCLINE BENCH PRESS (SMITH MACHINE)

40kg X 5
60kg X 3
70kg X 3
80kg X 3
90kg X 1

FLAT DUMBELL PRESS (Weight in each hand)

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

INCLINE DUMBELL PRESS (Weight in each hand)

30kg X 6
35kg X 6
37.5kg X 6
40kg X 5
30kg X 10

CHEST PRESS (PLATE LOADED)

100kg X 6
110kg X 6
115kg X 6
120kg X 6
130kg X 4

CABLE FLYES (WEIGHT IN EACH HAND)

20kg X 20
20kg X 20
20kg X 20

DIPS

BW X 5
BW X 4
BW X 4

*Want to start trying dips and wide grip pull ups and this was my first attempt at the dips*



This was my session tonight wasnt to bad but still want to get my lifts up especially on the bench press got to get past 125kg.
stephen9069Icon...30-08-2012 @ 20:46 
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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 shoulders

THURSDAY - 30/08/2012

SHOULDER PRESS (OLYMPIC BAR - FLOOR TO OVER HEAD EACH REP)

50kg X 6
60kg X 6
70kg X 3
80kg X 3
90kg X 2
100kg X FAIL

UPRIGHT ROW (OLYMPIC BAR)

50kg X 6
60kg X 6
65kg X 6
70kg X 6
75kg X 3

SEATED DUMBELL PRESS (WEIGHT IN EACH HAND

25kg X 6
27.5kg X 6
30kg X 6
32.5kg X 6
35kg X 6

CABLE UPRIGHT ROWS

50kg X 20
50kg X 20
50kg X 20

SINGLE ARM DUMBELL PRESS

25kg X Left: 6, Right: 6
27.5kg X Left: 6, Right: 6
30kg X Left: 6, Right: 6
35kg X Left: 4, Right: 4
40kg X Left: 1, Right: 2

STANDING MACHINE SHOULDER PRESS

60kg X 15
60kg X 15
60kg X 15



Enjoyed todays session got to try and break the 100kg mark for overhead press though dont feel to far off it now maybe the next couple of weeks ill be there.
stephen9069Icon...31-08-2012 @ 22:46 
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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 take it easy tonight and have a fun session so done arms tonight.

FRIDAY - 31/08/2012

ARMS

DUMBELL HAMMER CURLS (WEIGHT IN EACH HAND)

30kg X 12
32.5kg X 10
35kg X 8
37.5kg X 6
40kg X 4

MACHINE PREACHER CURLS

50kg X 12
55kg X 10
60kg X 8
65kg X 6
35kg X 21
35kg X 21

CABLE PUSHDOWNS

65kg X 12
70kg X 10
75kg X 8
80kg X 6
50kg X 20

CLOSE GRIP BENCH PRESS

50kg X 12
60kg X 10
70kg X 8
80kg X 6
45kg X 20

REVERSE GRIP TRI EXTENSIONS

20kg X 15
20kg X 15




Nice fun session before event training Sunday
stephen9069Icon...02-09-2012 @ 17:19 
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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 little event training today and some leg work aswell.

SUNDAY - 02/09/2012

EVENT TRAINING

LOG PRESS

60kg X 6
65kg X 6
70kg X 6
82kg X 2
82kg X 1

AXLE PRESS

50kg X 6
60kg X 6
70kg X 4
80kg X 2
90kg X 1
90kg X FAIL

SQUAT (OLYMPIC BAR - SQUAT RACK)

60kg X 6
80kg X 6
120kg X 4
140kg X 3
150kg X 2
160kg X 1

*This was the first time iv used a squat rack and after a few words of advice from one of the lads in the gym i managed to get the technique down just got to work on getting the weight up.

LEG PRESS (PLATE LOADED)

80kg X 6
120kg X 6
160kg X 6
200kg X 6
240kg X 6



After todays session i definetly think ill be finding a gym with a squat rack so i can work on this.
stephen9069Icon...03-09-2012 @ 20:54 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
No gym tonight decided on a rest session got a niggling pain in my knee and i was at the hospital for a diagnosis on my wrist and they come to the conclusion that its torn cartledge in my wrist, were they go from there i dont have a clue.
stephen9069Icon...04-09-2012 @ 20:34 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Didnt have much time in the gym tonight so i only done deadlifting.

TUESDAY - 04/09/2012

BACK

DEADLIFT

100kg X 6
180kg X 6
190kg X 6
200kg X 3
220kg X 3
240kg X 1
180kg X 3
180kg X 3
180kg X 3
200kg X 3


That was it for tonight got shoulders tomorrow.
stephen9069Icon...05-09-2012 @ 21:10 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
WEDNESDAY - 05/09/2012

SHOULDERS

SHOULDER PRESS (OLYMPIC BAR - FLOOR TO OVERHEAD EACH REP)

40kg X 6
50kg X 6
60kg X 6
70kg X 4
80kg X 2
95kg X 1

UPRIGHT ROW (OLYMPIC BAR)

50kg X 6
50kg X 6
50kg X 6
50kg X 6
50kg X 6

SINGLE ARM DUMBELL PRESS

30kg - L x 6, R x 6
35kg - L x 6, R x 6
40kg - L x 1, R x 3



Motivation was a bit low tonight lost my job this morning and trying to figure out a way back into work before i have to stop training.
stephen9069Icon...06-09-2012 @ 21:25 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
THURSDAY - 06/08/2012

CHEST

BENCH PRESS (OLYMPIC BAR)

100kg X 6
105kg X 6
110kg X 3
115kg X 2
120kg X 2
127.5kg X 1

INCLINE BENCH PRESS (SMITH MACHINE)

40kg X 6
50kg X 6
60kg X 6
70kg X 6
80kg X 3
90kg X 1

CABLE FLYES (WEIGHT EACH HAND)

30kg X 15
30kg X 15

FLAT DUMBELL PRESS (WEIGHT EACH HAND)

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

DIPS (TO FAILURE)

Body weight X 10
Body weight X 7
Body weight X 6
Body weight X 5

MACHINE CHEST PRESS (PLATE LOADED - TO FAILURE)

100kg X 5
100kg X 6
100kg X 5
100kg X 4
100kg X 3
100kg X 4




Body weight dips have improved in a short space of time now time to start working on wide grip pull ups. Really enjoyed tonights session but i cant push past 125 - 127.5 on the bench press.
stephen9069Icon...07-09-2012 @ 21:17 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
FRIDAY - 07/09/2012

LEGS

SQUAT MACHINE (PLATE LOADED)

120kg X 10
130kg X 7
140kg X 5
180kg X 2
200kg X 2
220kg X 2
250kg X 2

LEG EXTENSIONS

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

*Had to do these one leg at a time as iv maxed out the stack for the last 2 weeks*

LEG CURLS

80kg X 15
80kg X 15
80kg X 15
80kg X 15
80kg X 15

LEG PRESS

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



Struggled tonight just felt like i was running on empty.

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