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The NOT So Strong Man

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DomRedshawIcon...11-10-2011 @ 10:48 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
thanks, think i wil try triples next week then
DomRedshawIcon...11-10-2011 @ 15:29 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
1-2hour sleep again, not good. also back is fried from yesterday.

strict press
15k DB's x 10
barbell
40k x 2
50k x 2
60k x 2
70k x 1
75k x 4
75k x 4
75k x 4
75k x 5 - think 6 wud of gone on 1st set or a better day

DB's
25k x 10 strict
25k x 10 log grip / strict
barbell 65k x 8 strict - again wanted 10 n think 10 is there on a good day or not at end of workout.

fronties
27k x 10
47k x 5
67k x 1
77k x 1
90k x 4
90k x 4
90k x 4

squats - atg
87k x 8 x 3sets

fronts felt harder than they should have n backs felt good. strict press still going strong, looking forward to catching Gates up.
vausieIcon...11-10-2011 @ 19:45 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
beast absolute beast strict press is immense
DomRedshawIcon...11-10-2011 @ 22:22 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
haha thanks vausie im truly flattered. but im far from a beast my strict press is prob my strong point but compared to most of sugden and the strength community even that isnt beastly . . . . yet
DomRedshawIcon...12-10-2011 @ 15:06 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Chest n tris

warm up
10 press ups
35kg dumbell press x 8 x 2 sets

bench press
80k barbell x 2
100k x 4
100k x 4
105k x 4
105k x 4

close grip
92.5k x 5
82.5k x 10
82.5k x 10

skullcrushers
40k x 10 x 3 sets

sit ups
50 total over 4 sets

alot better than last week, my chest strength seems to be back to normal more or less
Paul_DIcon...12-10-2011 @ 15:15 
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Hey mate, my name is Paul Dudley
Member 632, 3514 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
Solid benchingz Dom.

Just a friendly tip. If your focus is on getting stronger for strongman purposes then I'd recommend that you do your main bench sets close grip.

I switched over about 6 months ago and my close grip is now stronger than regular (it increased my OH no end...).

However, if you just want a big bench or have an eye in PL comps then crack on buddy.
DomRedshawIcon...12-10-2011 @ 19:54 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
thanks paul, really appreciate the advice. my main reason for training is for strongman and what u say makes sense, and ur overhead is very impressive.
uv now got my brain doin overtime on how to change it lol, iv only got 3 weeks left of this mesocycle so wil leave it as it is for now n then think il change it to close grip as a main exercise. how many reps/sets did u do for close grip?
Paul_DIcon...12-10-2011 @ 20:01 
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Hey mate, my name is Paul Dudley
Member 632, 3514 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
DomRedshaw said:thanks paul, really appreciate the advice. my main reason for training is for strongman and what u say makes sense, and ur overhead is very impressive.
uv now got my brain doin overtime on how to change it lol, iv only got 3 weeks left of this mesocycle so wil leave it as it is for now n then think il change it to close grip as a main exercise. how many reps/sets did u do for close grip?


No problem Dom.

I'd always advise 5's to begin with, you can lower to 4's then 3's as and when you need to then. Can't really go wrong with simple 5x5, start very light and add 2.5kg weekly/fortnightly.
wjmxm21Icon...12-10-2011 @ 20:09 
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improvment is a MUST !!
Member 1407, 814 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Great strict pressing, going to beat your old PB pretty easily tbh
DomRedshawIcon...12-10-2011 @ 20:16 
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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: 12.10.2011 @ 20:18 PM by DomRedshaw
5's sound good, dont like startin to light tho cos i get bored easy. thanks again

cheers wjm, hoping i nail at least 85k when i next attmept a new strict press PB
Paul_DIcon...12-10-2011 @ 20:18 
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Hey mate, my name is Paul Dudley
Member 632, 3514 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
DomRedshaw said:5's sound good, dont like startin to light tho cos i get bored easy. thanks again


Definitley start light! You'll give yourself a much better chance at progressing this way. If you start near your max 5x5 you'll have nowhere to go... not progression= stagnant training. Taking 1 step back to take 2 forwards is what training is all about.

If you want add in heavier singles after lighter 5's to keep yourself entertained. No real harm in that.
DomRedshawIcon...13-10-2011 @ 16:44 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
my current program is abit diff to most, as follows:

week 1. 2.5kg - 5kg lighter than average 5 rep for sets weight
week 2. about equal to 5 reps for sets weight
week 3. 2.5kg - 5kg heavier than 5 rep for sets weight
week 4. increase weight again, n if need be drop reps
week 5. heavy singles / usually PB attempt
week 6. 3 x sets of 10 + 1 set of 20-30 reps
REPEAT

slight change on assistance exercises n reps/sets every 6 weeks
for example this 1 is 4 rep x 4 sets x 4 weeks
next is 3 sets of 5 n 1 set of max reps @ 70% of 1rm

so far its still working for me n the gains r going good, but i realise long term its not going to work to well. this is my first attempt at training for strongman instead of a more BB style program though so theres probably alot wrong with it.

once the gains slow/stop or maybe after the next 6 week block i will switch to something thats been tried n tested, like what u suggested. meanwhile i think its silly to switch atm while progress is good. any thoughts/suggestions/criticism is very welcome and appreciated

as iv said im new to strongman training so know f**k all tbh, im just experimenting n finding out what weights are comfy on lower reps. for example when i started this journal i didnt know what weight i cud strict press for 5 reps so jumping into a 5 x5 or 5/3/1 i wouldnt of even knew where to start.
DomRedshawIcon...14-10-2011 @ 16:32 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
internet is down i wil update wen i can

push press
27k x 10
40k x 2
50k x 2
60k x 2
70k x 2
80k x fail belt clean
80k x 4
80k x 4
80k fail belt clean again
80k x 4
70k x failed clean
70k x 6 jerks
70k x 9 push press - failed lockout on 10th but was close

did a few jerks on the odd set to get used to em abit, felt weak as s**t today n no reason why really.

reverse flys 3 sets of 12

side bends 3 sets of 12

planks 2 x 90secs
vausieIcon...15-10-2011 @ 13:26 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
very very solid pressing there dom mate
DomRedshawIcon...15-10-2011 @ 16:39 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
cheers bud think i need to work on cleans abit more tho. n them 80k sets felt real heavy

got my knee wraps today, buzzin they made squats seem alot easier, money well spent.
glad to have my internet back on too.

squats
27k x 10
50k x 10
70k x 3
90k x 1
100k x 4
110k x 4
120k x 4
127k x 4 - 1st time iv repped above 120kg so was pleased to get 4 but that 4th rep was tough as f**k, definately didnt have 5 in me or another 1kg.

leg ext
40k x 15 / 45k x 12 / 50k x 10 or 12 cant remember

leg curl
20k x 12 x 3 sets

DB stone rows
25k x 10 x 3 sets

calf raise / barbell row, all @ 60kg
raise x 25
row x 10
raise x 25
row x 10
raise x 25
row x 10
raise x 25

done took f***ing ages. happy with my knee wraps

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