Eddie's Training Journal
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eddie_w29/06/13 @ 23:44
I'm Eddie and I've been competing (attempting) strongman for a couple of years and I've decided to become a more active member of this forum starting by keeping a training journal to track and share my training performance, I'm planning on posting updates regularly with videos when I can. As I've hit a bit of a brick wall when it comes to the maxes I'm most bothered about and I'm looking for advice and suggestions to improve on technique, etc.
Main goals are to get a lot heavier on squats and overhead pressing an increase on deadlift would be nice aswell. I'm making a big effort to improve my fitness/endurance and grip strength as I think this has let me down in the strongman comps I've done so far.
My current maxes and what I'm going to get them to be...
Squat 220kg... want to be pushing 250ish so I've got a way to go!
Bench 157.5kg... 160kg+ (probably don't bench enough to be fair)
Deadlift 310kg... Want 322.5kg for rather irrational reasons I won't go into
Log press and Push press 125kg... 140kg region
C&P 110kg... Personally I feel like this is my weakest event, as I'm seriously unflexible and I've probably relied too much on belt/belly cleans in the past.
Anyway here it goes starting tomorrow...
Main goals are to get a lot heavier on squats and overhead pressing an increase on deadlift would be nice aswell. I'm making a big effort to improve my fitness/endurance and grip strength as I think this has let me down in the strongman comps I've done so far.
My current maxes and what I'm going to get them to be...
Squat 220kg... want to be pushing 250ish so I've got a way to go!
Bench 157.5kg... 160kg+ (probably don't bench enough to be fair)
Deadlift 310kg... Want 322.5kg for rather irrational reasons I won't go into
Log press and Push press 125kg... 140kg region
C&P 110kg... Personally I feel like this is my weakest event, as I'm seriously unflexible and I've probably relied too much on belt/belly cleans in the past.
Anyway here it goes starting tomorrow...
Sawyers29/06/13 @ 23:55
eddie_w30/06/13 @ 18:29
30/06/13
Ended up training in the garage today on my own so couldn't go too heavy without anyone spotting me...
Flat bench
70 x WU
110 x 3
130 x 3
140 x 1
140 x 1
140 x 1
110 x 3
120 x 3
110 x 4
110 x 4
100 x 5
CGB
100 x 5
100 x 5
90 x 5
90 x 5
70 x 5
70 x 5
Incline Log
62 x 5
62 x 5
102 x 5
102 x 5
102 x 5
Flat Flies 3 x 15kg x 10
Incline Flies 3 x 15kg x 10
Ended up training in the garage today on my own so couldn't go too heavy without anyone spotting me...
Flat bench
70 x WU
110 x 3
130 x 3
140 x 1
140 x 1
140 x 1
110 x 3
120 x 3
110 x 4
110 x 4
100 x 5
CGB
100 x 5
100 x 5
90 x 5
90 x 5
70 x 5
70 x 5
Incline Log
62 x 5
62 x 5
102 x 5
102 x 5
102 x 5
Flat Flies 3 x 15kg x 10
Incline Flies 3 x 15kg x 10
eddie_w01/07/13 @ 19:36
Extra Session at home tonight working on things I feel need work, i.e. strict pressing and grip
Cleans Warm Up
60 x 5 x 5
Double Overhand Axel Deads
65 x 5
102 x 2
145 x F (3 attempts, not far off)
125 x 2
130 x 1
Axel Rows
65 x 5 x 5
Log Press Seated in cage
62 x 5
62 x 5
82 x 2
82 x 1
Axel Press Seated in cage
65 x 5
75 x 2
75 x 2
75 x 2
Hammer Curls 15 x 4 x 8
Cleans Warm Up
60 x 5 x 5
Double Overhand Axel Deads
65 x 5
102 x 2
145 x F (3 attempts, not far off)
125 x 2
130 x 1
Axel Rows
65 x 5 x 5
Log Press Seated in cage
62 x 5
62 x 5
82 x 2
82 x 1
Axel Press Seated in cage
65 x 5
75 x 2
75 x 2
75 x 2
Hammer Curls 15 x 4 x 8
eddie_w02/07/13 @ 20:36
Session at Vulcan Tonight
2 board Deficit Deads
70kg x Warm Up
150kg x 3
150kg x 3
190kg x 2
230kg x 1
250kg x 1
Duck Walk Pick-up & Hold
120kg x 5
180kg x 5
200kg x 2
200kg x 2
220kg x 1
220kg x 1
18" Deadlift (Strap)
100kg x WU
220kg x 4
250kg x 4
280kg x 2
320kg x 1
345kg x Fail
Bent Over Rows (Oly)
50kg x 8
50kg x 8
90kg x 6
90kg x 6
90kg x 4
70kg x 6
Axel Single Arm Pick-ups
90kg x 6 left 6 right
EZ Bar Curls
4 sets of 8
2 board Deficit Deads
70kg x Warm Up
150kg x 3
150kg x 3
190kg x 2
230kg x 1
250kg x 1
Duck Walk Pick-up & Hold
120kg x 5
180kg x 5
200kg x 2
200kg x 2
220kg x 1
220kg x 1
18" Deadlift (Strap)
100kg x WU
220kg x 4
250kg x 4
280kg x 2
320kg x 1
345kg x Fail
Bent Over Rows (Oly)
50kg x 8
50kg x 8
90kg x 6
90kg x 6
90kg x 4
70kg x 6
Axel Single Arm Pick-ups
90kg x 6 left 6 right
EZ Bar Curls
4 sets of 8
eddie_w04/07/13 @ 20:26
4/7/13
Push Press
70 X WU
100 X 2
110 X 2
120 X 1 easy
127.5 X 1 pb (way too happy with this as it's been a long time coming)
130 X fail (cheeky attempt, and not a million miles away)
Back Squats
100 X WU
140 X 3
180 X 2
230 X nowhere near, too big a jump
200 X 2 pb double
225 X 1 pb really tough but finally made it over 220kg massive pb for me personally
180 X 2
140 X 3 raw
Front squats
100 X 2
120 X 2
140 X 1 nearly 2, bit out of breath
130 X nearly 2
Calf Raises
140 X 12
180 X 12
140 X 12
best session of squats in an age, probably my weakest exercise so tonight was good
Push Press
70 X WU
100 X 2
110 X 2
120 X 1 easy
127.5 X 1 pb (way too happy with this as it's been a long time coming)
130 X fail (cheeky attempt, and not a million miles away)
Back Squats
100 X WU
140 X 3
180 X 2
230 X nowhere near, too big a jump
200 X 2 pb double
225 X 1 pb really tough but finally made it over 220kg massive pb for me personally
180 X 2
140 X 3 raw
Front squats
100 X 2
120 X 2
140 X 1 nearly 2, bit out of breath
130 X nearly 2
Calf Raises
140 X 12
180 X 12
140 X 12
best session of squats in an age, probably my weakest exercise so tonight was good
Oxman04/07/13 @ 20:30
eddie_w04/07/13 @ 21:29
eddie_w07/07/13 @ 19:37
6/7/13
Log
60 x warm up
60 x warm up
60 x warm up
100 x 1
110 x 1
120 x 1
130 cleaned failed press
130 complete fail (blame the humidity of the gym, was horrendous)
100 x 2 strict
110 x 2 strict
115 x 1 strict
Off floor deadlft
100 x warm up
200 x 1
260 x 2
280 x 1
312.5 x got a couple of inches off the floor, definitely my last 1rm max attempt on deads for a while
290 x 1
240 x 3
230 x 3
Farmers Hold (on evil oxy walks)
103kg x 15 sec
103kg x 18 sec
83kg x 15 sec
7/7/13
Just some flat bench in the garage (should of had a rest instead)
60 x warm up
100 x 5
120 x 3
120 x 3
140 x 1
145 x fail
Log
60 x warm up
60 x warm up
60 x warm up
100 x 1
110 x 1
120 x 1
130 cleaned failed press
130 complete fail (blame the humidity of the gym, was horrendous)
100 x 2 strict
110 x 2 strict
115 x 1 strict
Off floor deadlft
100 x warm up
200 x 1
260 x 2
280 x 1
312.5 x got a couple of inches off the floor, definitely my last 1rm max attempt on deads for a while
290 x 1
240 x 3
230 x 3
Farmers Hold (on evil oxy walks)
103kg x 15 sec
103kg x 18 sec
83kg x 15 sec
7/7/13
Just some flat bench in the garage (should of had a rest instead)
60 x warm up
100 x 5
120 x 3
120 x 3
140 x 1
145 x fail
eddie_w09/07/13 @ 21:00
9/7/13
Seated Axel Press
65 x 5
65 x 5
75 x 3
85 x 1
85 x 1
95 x 1
105 x F
100 x 1
100 x F
Oly Cleans 4 x 50 x 8
Off Floor Deadlift
180 x 3
250 x 3
270 x 3
290 x 1
300 x 1
300 x F
Bent Over Rows
50 x 8
4 x 90 x 5
T-Bar Rows (Weight on bar)
15 x warm up
35 x 8
55 x 8
75 x 5
85 x 5
85 x 4
2 Board Deficit Deads
170 x 5
210 x 5
260 x 1 PB (dont normally go for maxes on this so probably have a bit more in me)
All in all a good session, overhead pressing and some shoulders work tomorrow
Seated Axel Press
65 x 5
65 x 5
75 x 3
85 x 1
85 x 1
95 x 1
105 x F
100 x 1
100 x F
Oly Cleans 4 x 50 x 8
Off Floor Deadlift
180 x 3
250 x 3
270 x 3
290 x 1
300 x 1
300 x F
Bent Over Rows
50 x 8
4 x 90 x 5
T-Bar Rows (Weight on bar)
15 x warm up
35 x 8
55 x 8
75 x 5
85 x 5
85 x 4
2 Board Deficit Deads
170 x 5
210 x 5
260 x 1 PB (dont normally go for maxes on this so probably have a bit more in me)
All in all a good session, overhead pressing and some shoulders work tomorrow
eddie_w10/07/13 @ 20:25
Post Edited: 10.07.2013 @ 20:27 PM by eddie_w
10/7/13Mixed session at vulcan tonight...
CGB
60 x 8
100 x 3
100 x 3
110 x 3
110 x 3
Push Press
60 x 5
60 x 5
100 x 3
110 x 3
120 x 1
120 x 2
120 x 2
130 x Failed, couple of inches off lockout
Strict Press
80 x 5
90 x 3
90 x 3
90 x Failed nothing left in me was fooked
Shrugs
100 x 10
140 x 8
140 x 5
180 x 5 w/straps
Trap Raises
60 x 5
60 x 5
60 x 5
The 2nd 120kg double (really had to grind these out tonight, I really want to get a triple of this weight)
eddie_w11/07/13 @ 20:17
11/7/13
Session down at vulcan tonight
Seated Log Press
60 x 5
80 x 3
80 x 3
90 x 2
90 x 1
60 x 5
Skull Crusher/CG Press on EZ Supersets
30 x 8 & 10
40 x 8 & 5
40 x 8 & 5
Front Squat
100 x 3
120 x 3
130 x 3
140 x 3
140 x 1 (oly bar i was using was rolling)
140 x 1 ( as above )
Back Squat
140 x 3
180 x 3
200 x 1
200 x 1
200 x F (without knee sleeves)
Calf Raises
140 x 12
180 x 8
180 x 8
180 x 8
Hammer Curls
12.5 x 8
15 x 8
20 x 8
20 x 8
Session down at vulcan tonight
Seated Log Press
60 x 5
80 x 3
80 x 3
90 x 2
90 x 1
60 x 5
Skull Crusher/CG Press on EZ Supersets
30 x 8 & 10
40 x 8 & 5
40 x 8 & 5
Front Squat
100 x 3
120 x 3
130 x 3
140 x 3
140 x 1 (oly bar i was using was rolling)
140 x 1 ( as above )
Back Squat
140 x 3
180 x 3
200 x 1
200 x 1
200 x F (without knee sleeves)
Calf Raises
140 x 12
180 x 8
180 x 8
180 x 8
Hammer Curls
12.5 x 8
15 x 8
20 x 8
20 x 8
eddie_w13/07/13 @ 12:59
Mixed Strongman Session down at Vulcan this morning...
Farmers
95 x 10
135 x 3
145 x pickup and hold
135 x 5
Yoke
270 x 20
290 x 20
310 x 20
Log
60 x 5
60 x 5
90 x 3
100 x 2
110 x 2
120 x 2
130 x cleaned but failed press
Axel C&P
90 x 2 (C&P)
100 x 2
110 x 2
120 x 2
310 Yoke 20m / 110 x 2 Log / 120 x 2 Log / 110 x 2 Axel / 120 x 2 Axel
Farmers
95 x 10
135 x 3
145 x pickup and hold
135 x 5
Yoke
270 x 20
290 x 20
310 x 20
Log
60 x 5
60 x 5
90 x 3
100 x 2
110 x 2
120 x 2
130 x cleaned but failed press
Axel C&P
90 x 2 (C&P)
100 x 2
110 x 2
120 x 2
310 Yoke 20m / 110 x 2 Log / 120 x 2 Log / 110 x 2 Axel / 120 x 2 Axel
eddie_w14/07/13 @ 12:02
140713
Benching session down at X4L with some triceps work, hardly train flat bench but planning on changing that from now on...
Flat Bench
100 x 5
120 x 5
140 x 1
150 x 1
160 x F (Feel like I should be able to get this, lack of confidence and really narrow bench with a s**te bar might also play a part in it)
160 x F
140 x 2
120 x 5
120 x 5
Incline Bench
100 x 5
120 x 3
130 x 1 easy
140 x F
140 x F (Not far off would probably get this on a good day)
120 x 4
Flat Flies 20 x 5 / 25 x 5 / 25 x 5
Incline Flies 3 x 20 x 5
CGB
100 x 5
100 x 3
90 x 5
90 x 5
Tricep Ext Single Arm on cables (Push/Pull Super Set) 3 sets of 8 on each arm, increasing weight
Tricep Ext double arm on cables 3 sets 64 x 8 / 77 x 8 / 77 x 8
Benching session down at X4L with some triceps work, hardly train flat bench but planning on changing that from now on...
Flat Bench
100 x 5
120 x 5
140 x 1
150 x 1
160 x F (Feel like I should be able to get this, lack of confidence and really narrow bench with a s**te bar might also play a part in it)
160 x F
140 x 2
120 x 5
120 x 5
Incline Bench
100 x 5
120 x 3
130 x 1 easy
140 x F
140 x F (Not far off would probably get this on a good day)
120 x 4
Flat Flies 20 x 5 / 25 x 5 / 25 x 5
Incline Flies 3 x 20 x 5
CGB
100 x 5
100 x 3
90 x 5
90 x 5
Tricep Ext Single Arm on cables (Push/Pull Super Set) 3 sets of 8 on each arm, increasing weight
Tricep Ext double arm on cables 3 sets 64 x 8 / 77 x 8 / 77 x 8
eddie_w17/07/13 @ 19:25
16 / 7 / 13
Pushed for time so only got a few sets of deads in....
Off Floor Deadlift
140 x 3
180 x 3
220 x 3
260 x 3
300 x 1 really easy not far off doubling this now
315 x F not far off this (I blame the horrendous heat)
315 x F
290 x 1
- - - - - - - - - - - - - - -
17 / 7 / 13
Strict Press
60 x 5
60 x 5
80 x 5
90 x 1
100 x 1
110 x F (not far off, first time I've really gone for a max on this)
110 x F
Push Press
100 x 2
110 x 2
120 x 2
130 x F (hooked off the weight, wasnt comfortable enough to press properly, poo attempt)
130 x F (annoyingly close)
130 x F (way off)
110 x 2
110 x 2
110 x 2
Shrugs (without straps)
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
Front/Lateral Raises Supersets / 3 sets of 5 on each
Pushed for time so only got a few sets of deads in....
Off Floor Deadlift
140 x 3
180 x 3
220 x 3
260 x 3
300 x 1 really easy not far off doubling this now
315 x F not far off this (I blame the horrendous heat)
315 x F
290 x 1
- - - - - - - - - - - - - - -
17 / 7 / 13
Strict Press
60 x 5
60 x 5
80 x 5
90 x 1
100 x 1
110 x F (not far off, first time I've really gone for a max on this)
110 x F
Push Press
100 x 2
110 x 2
120 x 2
130 x F (hooked off the weight, wasnt comfortable enough to press properly, poo attempt)
130 x F (annoyingly close)
130 x F (way off)
110 x 2
110 x 2
110 x 2
Shrugs (without straps)
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
Front/Lateral Raises Supersets / 3 sets of 5 on each