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stephen9069Icon...23-03-2015 @ 16:29 
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Oxman said:Awesome lifting mate, really impressive yoke walking...gaining confidence for the comp now?
What events are in the comp mate?


Cheers mate its a little hit or miss with confidence i will know a little closer to the time.

The events are:

- Deadlift from floor using conventional bar plate - 260kg

- Viking press - 120 kg

- Yoke - 20m - 340 kg

- Farmers 20m - 120kg

- Medley: Implements carried 20.15.10 & 5 metres all approximately 80-120kg

Im unsure on the deadlifting as i havent been able to train it and im sure ill have the yoke on the day and im happy with the rest of the events.

I think theres going to be near 50 people competing on the day.
stephen9069Icon...23-03-2015 @ 16:37 
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MONDAY - 23/03/2015

SHOULDERS

VIKING PRESS

40kg x 10
80kg x 8

100kg x 6 (Strict)
110kg x 6 (Strict)
120kg x 6 (Strict)
130kg x 6 (Strict)
140kg x 6 (Strict)
150kg x 3 (Push Press)

MILITARY PUSH PRESS

60kg x 10
80kg x 3
90kg x 3
100kg x 3
110kg x 3

My back was a bit stiff and tender this morning so started off with 20 minutes of stretching which helped a lot i will do the same again tonight along with foam rolling.

Iv got pressing again later in the week so i will be able to get more done.
nailsIcon...23-03-2015 @ 16:45 
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my wood got all bloody
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Nice mate, looking very strong.
stephen9069Icon...24-03-2015 @ 08:13 
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nails said:Nice mate, looking very strong.


Cheers mate even with only a week off it can be surprising how heavy it feels when you get back to it.
tazIcon...24-03-2015 @ 20:44 
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he who does the volume wins
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Nice events session that, good yoking!
Good pressing too.

Sounds like plenty there at the comp, will be good atmosphere then I reckon
OxmanIcon...24-03-2015 @ 20:45 
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Wow looking strong mate! Going to smash that comp by looks of it! Cool
stephen9069Icon...25-03-2015 @ 19:04 
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Cheers lads
stephen9069Icon...25-03-2015 @ 19:11 
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WEDNESDAY - 25/03/2015

OVERHEAD

MILITARY STRICT PRESS

60kg x 10
70kg x 6
80kg x 6
90kg x 6

SEATED DUMBELL PRESS (WEIGHT EACH HAND)

20kg x 6
25kg x 6
30kg x 6
35kg x 6
40kg x 6

VIKING PRESS (STRICT)

40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10

Was going to try a bit of squatting but my back is still a bit tight so will hit the foam roller and stretching tonight and give it a go tomorrow then going from there i will see how i feel and try some deadlifting on Friday failing that ill focus on upper back.
nailsIcon...26-03-2015 @ 11:07 
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my wood got all bloody
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Very nice pressing mate, can't believe how quickly it's come back.
stephen9069Icon...26-03-2015 @ 14:26 
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nails said:Very nice pressing mate, can't believe how quickly it's come back.


Cheers mate they were all grinders on the 90kg
stephen9069Icon...27-03-2015 @ 19:43 
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FRIDAY - 27/03/2015

LEGS

SQUATS

60kg x 6
70kg x 6
80kg x 6

100kg x 8
120kg x 6
120kg x 6
120kg x 6
120kg x 6
120kg x 6

POWER CLEANS

60kg x 2
70kg x 2
80kg x 2
90kg x 2
100kg x 2

LEG CURLS

40kg x 10
40kg x 10
40kg x 10

LEG EXTENSIONS

40kg x 10
40kg x 10
40kg x 10

Not as bad as i thought it was going to be the 120kg on the squat was nice and fast it was a little uncomfortable on my lower back still but i will work from this weight and add weight each week hopefully this will give my lower back time to continue to heal.

Still not getting in full sessions when it comes to legs and back i dont think i will be doing event training this weekend so hopefully a good rest weekend will get me ready to start a good run of training ready for my comp in May.
nailsIcon...27-03-2015 @ 19:51 
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my wood got all bloody
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Ha and that was a cut down short session was it looks pretty big to me. Good to see you getting some squats in. Do front squats cause you the same issues? Maybe a variant would be better on your back. Or even lunges, you'd still get leg work and a lot less back pressure.
stephen9069Icon...27-03-2015 @ 19:59 
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nails said:Ha and that was a cut down short session was it looks pretty big to me. Good to see you getting some squats in. Do front squats cause you the same issues? Maybe a variant would be better on your back. Or even lunges, you'd still get leg work and a lot less back pressure.


lol i wouldnt usually do the leg extensions and would have front squats instead but they hit it a lot harder than normal back squats. Iv also noticed that if i dont get my hands right or im not tight enough i can get a bit of a spasm were i injured my back.
nailsIcon...27-03-2015 @ 20:04 
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my wood got all bloody
Member 1001, 5711 posts
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stephen9069 said:
lol i wouldnt usually do the leg extensions and would have front squats instead but they hit it a lot harder than normal back squats. Iv also noticed that if i dont get my hands right or im not tight enough i can get a bit of a spasm were i injured my back.


Might be worth doing some dedicated abs work. If you make them tougher it should relieve pressure on the lower back. Seems logical at least. Don't sweat it, get your event's trained hard, they're what counts right now.
stephen9069Icon...27-03-2015 @ 20:07 
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nails said:
Might be worth doing some dedicated abs work. If you make them tougher it should relieve pressure on the lower back. Seems logical at least. Don't sweat it, get your event's trained hard, they're what counts right now.


Thats a good idea mate i didnt actually consider hitting abs i will start trying them again next week, i cant remember the last time i done any sort of direct ab work.

Going to give events a miss this week so i can attempt a 320kg yoke next week without it frying my back for the rest of the week.

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