StrongFong - My Road to Competitive Strongman

2013 GOALS

bodyweight - 112kg -> 105kg
bench press - 120kg -> 150kg
deadlift - 240kg -> 300kg
squat - 200kg -> 250kg

bad blog http://strongfong.blogspot.co.uk/

dont worry about your bench being comparatively low, there is no bench in strongman! getting to the cauldron would be a great move. good luck with it!

good luck with your goals. I've been training 14 months and hoping to get into the novice scene myself this year. same as you with the bench, mines pitiful too, but we dont need to be overly concerned with that in strongman. happy lifting

started wendler's 5/3/1 today. as it was already heavy week from my last (homemade) routine, i went straight into week C.

15 mins elliptical trainer CV

70kg squat x 10
120kg squat x 5
140kg squat x 5
160kg squat x 3
170kg squat x 1
180kg squat x 1 (video coming soon)
PB attempt 190kg squat x f (video coming soon, got cheaky and went for 190 instead of 185)

and then i wanted to be one of the cool kids and join the sb zercher club. before this, i was a zercher virgin... zergin! (i used elbow sleeves and did it from a rack, not sure if i'm allowed to or not but did anyway).

40kg zercher squat x 10
40kg zercher squat x 10
50kg zercher squat x 8
60kg zercher squat x 8
60kg zercher squat x 6

ran out of steam after that, but overall a good session.

http://www.youtube.com/watch?v=2R6xkDhFJAU&feature=player_...
180kg

http://www.youtube.com/watch?v=yRea0LUblGI&feature=player_...
190kg fail

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yeah it's a lot of belly though

my leg now is 29", an inch smaller than my waist last january!

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too expensive, it was around a tenner a session and i'm only a student (but my dad pays for my gym fees ). plus i had more fun in the gym getting bigger than actually being in the ring lol. i'll stick to watching it .

pitifully weak upper body training, didn't really stick to my programme after the jerks as i was f**ked and just looking for a good accessory exercise for overhead day.

3x5 40kg strict press
2x5 50kg strict press
2x3 60kg strict press

2x2 80kg jerk
2x2 90kg jerk

3x10 40kg incline bench press
3x6 60kg incline bench press
2x2 70kg incline bench press

2x5 30kg shoulder press (no back support)

2x8 60kg cleans
2x2 80kg cleans

Agreed, although bench is a super assistance exercise. Not many guys with a big bench have a poor overhead!

10 minutes elliptical trainer CV

deadlifts
5x 70kg
5x 120kg
5x 160kg
3x 180kg
1x 200kg
1x 210kg
5x 110kg
6x 110kg
5x 110kg
6x 110kg
10x 110kg

8x chicken legs
1x bowl of chips
1x cornetto

bench press
5x 40kg
5x 40kg
5x 70kg
5x 75kg
3x 85kg
1x 90kg
1x 95kg
1x 100kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg

bicep curl (lol)
10x 25kg
10x 25kg
10x 25kg
5x 40kg
5x 40kg
5x 40kg

really trying to focus on building my upper body as i've neglected it for legs for so long.

also, never have i hit my max bench since christmas, yet today 90kg felt really easy so i gave it a go and pulled it off very nicely, even with a pause at the bottom too. didn't fancy going over without a spotter though, but next time we'll see, hopefully a new PB soon.

now back to my lord of the rings marathon.

15 mins elliptical trainer CV work

squats

10x 70kg
5x 100kg
5x 120kg
3x 140kg
2x 160kg

leg press

10x 150kg
10x 150kg
10x 150kg
10x 150kg
10x 150kg

calf raises

10x 70kg
10x 70kg
10x 90kg
10x 90kg
10x 90kg
10x 90kg
10x 90kg

was meant to be a light week (

12 minutes elliptical trainer CV

8x 50kg clean
8x 50kg clean
2x 70kg clean
1x 70kg clean and strict press
1x 70kg clean and strict press
1x 80kg clean
1x 90kg clean
1x 90kg clean and push press
fx 100kg clean
fx 100kg clean
fx 100kg clean

seated shoulder press
10x 30kg
10x 30kg
8x 40kg
6x 50kg
4x 60kg
2x 70kg
2x 70kg
1x 80kg


really f**king angry with the cleans, couldn't get under the bar quick enough at all. even the 90kgs were very sketchy. ugh. bad day.