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The Epic of Gilgamesh

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CHESTERIcon...09-02-2018 @ 03:00 
used to be WEAK AS PISS
Member 37, 2612 posts
SQ 130, BP 90, DL 170
390.0 kgs @ 80kgs UnEq
WILLSAN said:
good stuff. mate, theres nothing I can tell you that you dont already know. only thing ive learned lately is that im too old and broken down to train heavy hardly at all. only hit it hard now for a couple of sessions every three weeks. everything else is medium to light work.


I like this idea mate. U got any reading on this ie how to set it up ?
Cheers
Happy
WILLSANIcon...10-02-2018 @ 22:29 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
CHESTER said:
I like this idea mate. U got any reading on this ie how to set it up ?
Cheers
Happy


nothing official - its all in my head! I got the idea from a super strong dude on here (I cant remember his name). he wrote out a whole program on here but, to be quite honest, it was too complicated for my simple brain and it didnt really fit a strongman routine. so, I just took the basic concept of heavy, medium, light weeks and experimented with it.

I started out just doing it with deads and training as normal with everything else. it was basically this:

week 1 - heavy single
week 2 - triple @ 87.5% of heavy single
week 3 - five @ 70% of heavy single
week 4 - heavier single
week 5 - triple @ 87.5% of new heavy single
week 6 - five @ 70% of new heavy single
etc....

went from a 210 max to 230 in two months doing that but then hit a plateau so switched it up to work on reps. since december I have been keeping the h/m/l weights the same but adding a rep every 3 weeks like this:

week 1 - 180 x 5
week 2 - 160 x 6
week 3 - 140 x 6
week 4 - 180 x 6
week 5 - 160 x 7
week 6 - 140 x 7
week 7 - 180 x 7
etc....

I also started cycling events too:

yoke - h 270, m 250, l 210
frame - h 250, m 230, l 210
stones - h 135, m 110, l 80

wasnt working with my overhead so I just play it by ear with that - I seem to need to lift heavy more often for some reason.

been doing this since the beginning of december and it seems to be working well so far but we will see when it comes to comp day.

Training today:

Axle press:

50kg 3 x 3
60kg x 3
70kg x 1
70kg x 7

Frame hold:

190kg pick up
210kg for 53secs

Stones (to 48"):

no tacky:
80kg x 3
80kg x 7

axle - 6/10
stones - 6/10
WILLSANIcon...12-02-2018 @ 13:01 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		Training yesterday:

Axle c+p:

50kg 3 x 3
60kg 3 x 3
70kg x 3
80kg x 3

Wide grip chins:

BW 3 x 5
BW x 10 + 90sec hang

axle - 5/10
CHESTERIcon...12-02-2018 @ 21:21 
used to be WEAK AS PISS
Member 37, 2612 posts
SQ 130, BP 90, DL 170
390.0 kgs @ 80kgs UnEq		cheers for the info.
training looking good mateWink
WILLSANIcon...14-02-2018 @ 21:46 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		no probs mate.

Training today:

Axle deadlift:

100kg x 5
120kg x 1
straps on:
140kg x 3
belt on:
160kg x 1
180kg x 8

Front squat:

60kg x 3
70kg x 3
80kg x 3
belt on:
90kg x 1
95kg x 8

deads - 8/10
fronts - 8/10

vid:

WILLSANIcon...17-02-2018 @ 13:27 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		Training today:

Axle press:

50kg 3 x 3
60kg x 3
70kg x 3
80kg x 1
80kg x 7

Yoke (10m course):

130kg for 20m
170kg for 20m
210kg for 20m
belt on:
270kg for 20m in 22secs

Frame hold:

190kg pick up
250kg for 36secs

Stones (to 48"):

no tacky:
80kg x 3
110kg x 1
110kg x 5

press: 8/10
yoke: 8/10
stones: 8/10

vid:

Wayne_CowdreyIcon...17-02-2018 @ 21:01 
Avatar
Still got a little bit of strength
Member 400, 22831 posts
You've stopped performing snatches?
CHESTERIcon...18-02-2018 @ 10:58 
used to be WEAK AS PISS
Member 37, 2612 posts
SQ 130, BP 90, DL 170
390.0 kgs @ 80kgs UnEq		looking good.
WILLSANIcon...19-02-2018 @ 17:44 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
CHESTER said:looking good.


cheers dude.

Wayne_Cowdrey said:You've stopped performing snatches?


yeah. I think I overdid them. stopped making progress and didnt feel like they were protecting my back like they used to. which was the main reason for training them.
WILLSANIcon...19-02-2018 @ 20:39 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		Training today:

Axle c+p:

50kg 3 x 3
60kg x 3
70kg x 5

Wide grip chins:

BW 3 x 5
BW x 10 + 80sec hang

axle - 5/10
WILLSANIcon...21-02-2018 @ 20:31 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		Training today:

Axle deadlift:

100kg x 5
120kg x 1
straps on:
140kg x 3
160kg x 9

Front squat:

60kg x 3
70kg x 3
80kg x 3
belt on:
85kg x 9

axle - 8/10
fronts - 8/10
WILLSANIcon...24-02-2018 @ 18:47 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		Training today:

Axle press:

52kg 3 x 3
62kg x 3
72kg x 3
82kg x 1
82kg x 5

Yoke (10m course):

130kg for 20m
170kg for 20m
210kg for 20m
belt on:
250kg for 20m in 18secs

Frame hold:

190kg pick up
230kg for 40secs

Stones (to 52"):

no tacky:
80kg x 3
110kg x 1
tacky on:
110kg x 5

press: 8/10
yoke: 6/10
stones: 7/10

vid:

CHESTERIcon...24-02-2018 @ 19:50 
used to be WEAK AS PISS
Member 37, 2612 posts
SQ 130, BP 90, DL 170
390.0 kgs @ 80kgs UnEq		Bad Ass session buddy Wink
WILLSANIcon...26-02-2018 @ 20:43 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
CHESTER said:Bad Ass session buddy Wink


gettin there!

Training today:

Axle c+p:

50kg 3 x 3
60kg x 3
70kg x 8

Wide grip chins:

BW 3 x 5
BW+2kg x 10 + 77sec hang

axle - 7/10
WILLSANIcon...28-02-2018 @ 20:18 
Avatar
Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		Training today:

Axle deadlift:

100kg 3 x 5
120kg x 1
straps on:
140kg x 9

Front squat:

60kg 3 x 3
75kg x 9

deads 5/10
fronts 5/10

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