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

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stephen9069Icon...10-09-2012 @ 20:29 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 10/09/2012

SHOULDERS

SHOULDER PRESS (OLYMPIC BAR - FLOOR TO OVERHEAD)

60kg X 6
70kg X 6
80kg X 4
90kg X 2
97.5kg X 1 (PB)
100gkg X 1 (PB)

CABLE UPRIGHT ROWS

60kg X 10
60kg X 10
60kg X 10
60kg X 10
60kg X 10

ONE ARM DUMBELL PRESS

30kg X L 6, R 6
32.5kg X L 6, R 6
35kg X L 6, R 6
37.5kg L 4, R 5
40kg X L 1, R 2

SEATED MACHINE SHOULDER PRESS

25kg X 15 Followed by dumbell shrugs 40kg X 15 (Weight each Hand)
30kg X 15 Followed by dumbell shrugs 40kg X 15 (Weight each Hand)
35kg X 15 Followed by dumbell shrugs 40kg X 15 (Weight each Hand)
40kg X 15 Followed by dumbell shrugs 40kg X 15 (Weight each Hand)
45kg X 15 Followed by dumbell shrugs 40kg X 15 (Weight each Hand)



Happy with the personal best on the overhead iv been struggling with that
stephen9069Icon...11-09-2012 @ 19:49 
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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: 11.09.2012 @ 19:50 PM by stephen9069
Decided to do an arms session tonight to spend as little time on the olympic bar as possible as theres been a few complaints at the gym as they only have ONE olympic bar.

TUESDAY - 11/09/2012

ARMS

DUMBELL HAMMER CURLS (WEIGHT EACH HAND)

30kg X 12
32.5kg X 10
35kg X 8
37.5kg X 6
40kg X 4
20kg X 20

CLOSE GRIP BENCH PRESS (OLYMPIC BAR)

60kg X 12
70kg X 10
80kg X 8
90kg X 6
95kg X 4
60kg X 20

MACHINE PREACHER CURL

40kg X 12
45kg X 10
50kg X 8
55kg X 6
60kg X 4
30kg X 20
35kg X 20

CABLE PUSH DOWNS

60kg X 12
65kg X 10
66kg X 8
67kg X 6
70kg X 4
60kg X 20
60kg X 20

REVERSE GRIP CURLS (EZ BAR)

30kg X 20
30kg X 20
30kg X 20



A nice fun session tonight, slightly tender in my elbow on some of the curling movements but overall felt good.
stephen9069Icon...12-09-2012 @ 20:12 
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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 - 12/09/2012

CHEST

INCLINE BENCH PRESS (SMITH MACHINE)

50kg X 15
55kg X 12
60kg X 12
65kg X 10
70kg X 8
75kg X 6

BENCH PRESS (OLYMPIC BAR)

60kg X 15
70kg X 12
75kg X 12
80kg X 10
85kg X 8
90kg X 6

INCLINE CABLE FLYES (WEIGHT EACH HAND)

15kg X 15
15kg X 15

INCLINE DUMBELL PRESS (WEIGHT EACH HAND)

25kg X 15
27.5kg X 12
27.5kg X 12
30kg X 10
30kg X 8
32.5kg X 6

CABLE FLYES

25kg X 15
25kg X 15

DIPS

BW X 7
BW X 6
BW X 5
BW X 6
BW X 3

CHEST PRESS (MACHINE - PLATE LOADED)

60kg X 15
65kg X 12
70kg X 12
75kg X 10
80kg X 8
90kg X 6
stephen9069Icon...13-09-2012 @ 17:20 
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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 session tonight due to lack of transport so using tonight as a rest session before deadlift tomorrow might attempt to break my 250kg PB
stephen9069Icon...14-09-2012 @ 19:58 
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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 - 14/09/2012

BACK

DEADLIFT (OLYMPIC BAR)

60kg X 10
100kg X 10
252.5kg X 1
255kg X FAIL
180kg X 4
190kg X 4
200kg X 3
210kg X FAIL
160kg X 10

CABLE FACE PULLS

35kg X 12
40kg X 12
45kg X 12
50kg X 12
55kg X 12

BARBELL ROWS (OLYMPIC BAR)

60kg X 10
80kg X 6
100kg X 6
110kg X 6
120kg X 6

SEATED CABLE ROWS

120kg X 6
125kg X 6
130kg X 6
135kg X 6
135kg X 6



Feel like i should have done the 255kg instead of the 252.5kg it went up quite quick but spent most of my energy and couldnt budge the 255kg oh well better luck next week.
stephen9069Icon...17-09-2012 @ 20:33 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 17/09/2012

SHOULDERS

SHOULDER PRESS (OLYMPIC BAR)

40kg X 10 (Strict press)
50kg X 6 (FTOH)
105kg X FAIL
102.5kg X FAIL
60kg X 6 (FTOH)
65kg X 6 (FTOH)
70kg X 6 (FTOH)
75kg X 6 (FTOH)
80kg X 4 (FTOH)
100kg X 1 (FTOH)

**Should have done an extra set or two before trying to go for the 105kg dont think i was fully warmed up the 100kg went up quite easy and know theres more to give**

UPRIGHT CABLE ROWS

60kg X 10
60kg X 10
60kg X 10
60kg X 10
60kg X 10

ONE ARM DUMBELL PRESS

30kg X L6, R6
32.5kg X L6, R6
35kg X L4, R4
37.5kg X L2, R2
40kg X L2, R2

SHRUGS (OLYMPIC BAR)

100kg X 15
110kg X 15
120kg X 15
130kg X 15
140kg X 15

STANDING MACHINE SHOULDER PRESS

40kg X 20
50kg X 18
60kg X 16
70kg X 14
80kg X 12



Overall felt like a good workout just need to make sure i warm up fully before i try and go for a PB.
stephen9069Icon...18-09-2012 @ 20:07 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
TUESDAY - 18/09/2012

BACK

DEADLIFT (OLYMPIC BAR)

60kg X 10
100kg X 10
140kg X 6
255kg X 1
185kg X 1
150kg X 5

SEATED CABLE ROWS

70kg X 10
80kg X 10
90kg X 10
100kg X 10
110kg X 10

WIDE GRIP PULL DOWNS

50kg X 10
60kg X 10
70kg X 10

FACE PULLS (CABLE MACHINE)

40kg X 10
45kg X 10
50kg X 10
55kg X 10
60kg X 10



Managed the 255kg on deadlift quite cleanly but overall felt a bit slugish tonight, a nice hot bath and an early night should do the trick.
stephen9069Icon...19-09-2012 @ 18:55 
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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 - 19/09/2012

CHEST

INCLINE BENCH PRESS (SMITH MACHINE)

40kg X 15
45kg X 12
50kg X 10
55kg X 10
60kg X 8
65kg X 6

PEC DECK

30kg X 15
30kg X 15
30kg X 15

BENCH PRESS (OLYMPIC BAR)

60kg X 15
65kg X 12
70kg X 10
75kg X 10
80kg X 8
85kg X 6

INCLINE CABLE FLYES

15kg X 15
15kg X 15
15kg X 15

MACHINE CHEST PREST (PLATE LOADED)

100kg X 6
100kg X 6
100kg X 6
100kg X 6
40kg X 20
stephen9069Icon...20-09-2012 @ 19:55 
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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: 20.09.2012 @ 20:02 PM by stephen9069
No training tonight or tomorrow just resting up for my first ever comp on Saturday. Not expecting to much just going to go out and give it my best shot and hopefully gain a little experience in the process.

Will also try to give a decent write up after the comp.
stephen9069Icon...21-09-2012 @ 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
Post Edited: 21.09.2012 @ 23:01 PM by stephen9069
Just read the idiots guide on how to post videos and wanted to see if i could crack it lol


This was my attempt on monday to try and get 255kg which i failed on the week previous.

I aint got the best form so any comments or suggestions would be very much appreciated

stephen9069Icon...21-09-2012 @ 22:55 
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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: 21.09.2012 @ 23:20 PM by stephen9069
.
stephen9069IconMUSCLEINC STRONGMAN SUMMERSLAM - 22/09/201222-09-2012 @ 22:32 
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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: 22.09.2012 @ 23:44 PM by stephen9069
MUSCLEINC STRONGMAN SUMMERSLAM - 22/09/2012

EVENT ONE - OVERHEAD MEDLEY



First time pressing a keg and a PB on the log press

EVENT TWO - 200kg DEADLIFT



I need to work on my grip strength as this let me down here

EVENT THREE - 400kg TYRE FLIP



You have to forgive my girlfriend for this she was slightly slow pressing the record button lol i managed 2 flips which was also a PB i seriously need to work on my technique for this.

EVENT FOUR - ARM OVER ARM CAR PULL



Another first for myself i was only 1 of 3 to comlete this out of 15 people so i reckon thats a PB.

EVENT FIVE - LOADING MEDLEY





Overall i dont think i was to bad for my first comp and only started strongman 7-8 weeks ago. Just got to keep training and work on my weaknessess now.
stephen9069Icon...24-09-2012 @ 20:44 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
After competing at the weekend i wasnt to sure how i would be feeling today, i wasnt to bad the only part of me still tender was my forearms so decided to give it a blast this is how my session went.

MONDAY - 24/09/2012

CHEST

BENCH PRESS (OLYMPIC BAR)

60kg X 10
100kg X 6
105kg X 4
110kg X 4
120kg X 3

**The 120kg went up relatively quick so feel like this is improving**

INCLINE BENCH PRESS (SMITH MACHINE)

50kg X 15
60kg X 12
65kg X 10
70kg X 10
75kg X 8
80kg X 6

PEC DECK

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

INCLINE DUMBELL PRESS (WEIGHT EACH HAND)

25kg X 15
27.5kg X 12
30kg X 10
32.5kg X 8
35kg X 6
20kg X 20



Overall felt like a good session, been focusing more on the incline than the flat as iv read this carrys over better not sure how true this is but worth a try
stephen9069Icon...25-09-2012 @ 20:58 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Was feeling a bit sore and tired tonight so didnt get much done this is how it went

TUESDAY - 25/09/2012

BACK

DEADLIFT (OLYMPIC BAR)

60kg X 10
100kg X 10
140kg X 6
180kg X 6
200kg X 1

struggled on the 200kg think im still feeling it a little from saturdays comp

SEATED CABLE ROWS

80kg X 12
80kg X 12
80kg X 12
80kg X 12
80kg X 12




Think i might keep it quite light this week let my body recover from the weekend.
stephen9069Icon...27-09-2012 @ 20:16 
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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 meant to be a light shoulder session but it ended up being a little heavier than expected.

THURSDAY - 27/09/2012

SHOULDERS

SHOULDER PRESS (OLYMPIC BAR)

60kg X 10 (Strict)
60kg X 10 (Strict)
70kg X 6
75kg X 6
40kg X 15

**Had to lower the weight as holding the bar at chest height was causing pain to my bad wrist**


UPRIGHT ROWS (CABLES)

50kg X 12
60kg X 12
65kg X 12
70kg X 12
80kg X 12


SHRUGS (SMITH MACHINE)

120kg X 12
120kg X 12
120kg X 12
140kg X 12
150kg X 12


STANDING MACHINE SHOULDER PRESS

30kg X 20 Followed by side lateral raises 10kg(each hand) X 10 reps
40kg X 18 Followed by side lateral raises 10kg(each hand) X 10 reps
50kg X 16 Followed by side lateral raises 10kg(each hand) X 10 reps
60kg X 14 Followed by side lateral raises 10kg(each hand) X 10 reps
70kg X 12 Followed by side lateral raises 10kg(each hand) X 10 reps
80kg X 10 Followed by side lateral raises 10kg(each hand) X 10 reps



Overall felt like a good session certainly got the shoulders warmed up but still feeling a little tired. One more session this week before a good rest this weekend and then back on it full steam next week.

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