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The NOT So Strong Man

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DomRedshawIconThe NOT So Strong Man02-09-2011 @ 14:50 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Post Edited: 22.12.2012 @ 19:14 PM by DomRedshaw
hello sugden, i will be starting my first strongman orientated training cycle and so thought would be also the best time to start my journal.

my current PBs from 01/01/2012: @ 80kg BW

Bench Press/ 120
Deadlift/ 200
Front Squats/ 101 OR 120 x 2 with wraps
Back Squats/ 160
Strict Press/ 85
FTOH/ 90 x 2
powerclean/ 82.5

1 arm DB shoulder press/ 50
log press/ 90.5
stone/ 120
yoke/ 230 x 10m
farmers/ 100 x 10m
15" DL/ 180 x 6


GOALS: end of year lifts/ short term events

bench press - 140 / Done 150
deadlift - 240 / Done
fronties - 140 / Done 140, beltless 130
squats - 180 / Done 180
strict press - 100+ / Done 102.5
FTOH - 120 / Fail

yoke - 240 x 20m - Done
farmers - 110 x 20m - not tried
log - 110 - 110 strict
axle - 110 - Done 112.5
stone - 145kg - not tried
GATESIcon...02-09-2011 @ 14:51 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
junction gym tomorrow laddo
DomRedshawIcon...02-09-2011 @ 14:54 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
got my 1st events session tomorrow at junction gym, really excited to have a blast. hopefully get sum vids on here of it.
also a heads up next week is a deload week with 2 training sessions scheduled cos i gotta rearrange 4 rooms in the house n do some decorating etc.
DomRedshawIcon...03-09-2011 @ 17:25 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
AWESOME session at junction. definately worth the 2 hours travelling each way. big thanks to gates for havin the patience to teach me some technique!

my memories a bit crap at the best of times so il do my best to remember what i did.

squats: bar, 60kg, 100kg, (just a few reps on each to warm up) 120kgx1, 140kgx1/PB 150xfail and 150kgx1 but pretty high (vid shud b up soon)

1st time at events as follows:

Axle press: 45kgx3 (cud of been more not sure tbh) 55kgx1 or 2 i think
65kgx1 70kgx1 - then tried belt cleans for 1st time found it much easier, 75kgx1 80kgx2 (1 clean 2 presses) (vid to follow)

Log press: baby log 35kg - 65kg ish messed about tryin t get used to technique etc (still havent got it quite right)
proper log 70kgx1 75kgx1 80kgxfail 80kgx1 (think theres a vid)

Yoke: didnt like this from the start. 90kg/empty frame 15m drop n turn 15m (was a warm up but still felt tough) 170kg 10m 1 drop, then quick rest did 10m with another drop.

Farmers: 60kg x 15m 100kg x 10m (pleased with this) 80kg x 15m (few second breather) then another 15m

Stones: 110kg x 1, 110kg x 1, 120kg x1, 145kg x fail x fail (lifted it an inch)

OVERALL VIEW: very happy with everything except the yoke which i wanted to get 15m no drops.
GATESIcon...03-09-2011 @ 17:28 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
the video is processing now mate
GATESIcon...03-09-2011 @ 17:37 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
DomRedshawIcon...03-09-2011 @ 17:56 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cheers lee, that squat didnt look as high as i 1st thought either.
GATESIcon...03-09-2011 @ 17:58 
Avatar
What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
waa alright mate just got to work on not rushing them
DomRedshawIcon...07-09-2011 @ 12:56 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
DELOAD SESSION

(wrist still giving me problems, but alot better than it was so thought id go through with a session)

close grip 10x50kg
bench press 10x70kg (awful on wrist, wanted to up weight next set but felt to risky)
10x70kg
30x27kg

powerclean 5x40kg
strictpress 5x40kg
powerclean 5x55kg
strictpress 5x55kg
belt clean 5x70kg
strictpress 3x70kg (very happy with this, was surprised to get any reps with wrist injury)
strictpress 20x27kg

deadlifts 10x90kg doh
10x90kg u/o
5x120kg doh
5x120kg u/o
sldl 25x55kg

overall happy with the session, was about as good as it could of gone with my wrist hurting. however the bench press was a replacement for DB incline press, didnt even attempt any bcos they strain my wrist on a good day. shame i couldnt do any DB pressing Unhappy
DomRedshawIcon...08-09-2011 @ 13:26 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
DELOAD SESSION

front squats
50kgx10
60kgx10
70kgx5
80kgx6/PB
100kgx1/PB (wasnt sposed t do a 1rm but curiousity got the better of me, also fronties felt good tday)

back squats
65kgx10
80kgx10 (felt harder than usual)
90kgx5
100kgx6 (very hard)

very happy with today, especially the 100kg PB.
DomRedshawIcon...12-09-2011 @ 16:03 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
1st session of new program

bent over bar rows
40k x 10
60k x 10

deadlifts (all 1 hand over 1 hand under unless stated DOH)
90k x 5
110k x 5
130k x 2

150k x 3 PB
150k x 3
160k x 3 PB (really pleased, was supposed to do 3 sets of 3 @ 150 but decided to try 2 reps @160 n got 3)
125k x 5 DOH
125k x 5
100k x 10 DOH
100k x 10

traps - vertical rows
40k x 10
50k x 10
60k x 5

pull ups
BW x 8
BW x 7 (both sets grip failed, hands was killing from deads)

bicep hammer curls
20k each DB x 10 - drop set to normal curls 12.5k each DB x 10

glad to be training full on again, wrist still niggling now n again but should be fine
DomRedshawIcon...13-09-2011 @ 16:35 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
squats
30k x 10
50k x 10
70k x 3
90k x 3
110k x 3 (felt heavy)
110k x 3 (still felt heavy)
115k x 4 PB (felt lighter than the 110's)

leg extensions 3 sets of 12 @ 40k

leg curls 3 sets of 12 @ 20k

DB rows 2 sets of 10 @ 30k

calf raises
60k x 15
80k x 15
80k x 15

not bad really, took longer than expected.
GATESIcon...13-09-2011 @ 18:14 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
some strong sessions there mate
DomRedshawIcon...14-09-2011 @ 14:40 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
awful session, wrist pain as really bad, and i felt weaker than usual anyway. wrist didnt effect the weight but did impact the amount of reps.

bench press
27k x 15
67k x 8
81k x 10 (wrist was painful)
91k x 5
101k x 3 (got 10 reps @ 99k few weeks ago, wasnt trying to get more than 3 reps but even if i was i thnk 6 or 7 would have been dificult)
111k x 2 (1.5" piece of wood on chest) (wanted 3 on these but felt too damn heavy)
111k x 2 (wood on chest)
111k x 2 (wood on chest)
111k x 1 (wood on chest) (didnt try 2nd rep as 1st rep almost failed)

close grip
71k x 10
71k x 10
81k x 10

DB inclince
40k DB's x 8
40k DB's x 5 (very disappionted with both of these, wanted 3 sets of 10 which i could do b4 wrist injury)

left it there on chest - it was gettin tired

abs - knees up / decline bench sit ups 3 sets of 12

was rushed for time so missed out skullcrushers n did a quick drop set on tri's

i was looking forward to this workout but im disappointed with how weak my chest was. close grip was the only thing that wasnt too bad i think.
DomRedshawIcon...17-09-2011 @ 14:53 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
strict press - 1 clean per set
27 x 10
50 x 8
60 x 5
60 x 5
65 x 3

push press - 1 belt clean per set
70 x 3
75 x 3 (awful on wrist)
75 x 3 (alot better, almost pain free)
80 x 4 PB (failed 4th rep half way, then tried again n got it)

side delt viking raises (dont really know what these are called but svend karlson does them)
10kg DB each hand, horizontal hold for 5 secs, 5 reps to overhead, 5 sec hold, 5 reps, 5 sec hold, 3 reps
4.5kg DB per hand, 10 sec hold, 10 reps, 10 sec hold, 10 reps

front squats
27 x 10
61 x 5
81 x 5
91 x 3
91 x 3
91 x 3

back squats / speed (all way below parralel)
71 x 8
71 x 8
71 x 8

Done! wrist pain seems to have got worse due to doing removal work yesterday but im very happy with the session, wrist only affected the cleans n not the weight or reps.

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