Mark Whiteman Training Journal
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MJW198920/08/13 @ 17:37
Right, training will be a bit different for at least the next couple weeks to build up to an amateur under 105kg strongman event.
Events as follows:
1) Max weight Zercher Lift (from pins with cambered bar)
2) Overhead Medley 60kg log, 70kg log 80kg axel reps in 75 secs
3) Sandbag loading event over a 4ft bar, 35kg, 40kg, 45kg, 60kg and 80kg Sacks
4) Farmers Walk 170kg over 40m
5) Rope pull/sled drag 150kg Prowler
6) "Wobble Hold" equivalent of crucifix hold, but overhead.
There are 12 competitors, most cutting to make weight I believe so likely to be the lightest competitor in the event, so placing I'm unsure of but top half minimum is what I'm going for.
Key events to target a high finish, Zercher Lift done 200kg on an Olly bar with ease recently, Pull/Push event, and Farmers. Other 3 will depend how it goes, but if psyched up to the max the loading event should be a good one as well.
Events as follows:
1) Max weight Zercher Lift (from pins with cambered bar)
2) Overhead Medley 60kg log, 70kg log 80kg axel reps in 75 secs
3) Sandbag loading event over a 4ft bar, 35kg, 40kg, 45kg, 60kg and 80kg Sacks
4) Farmers Walk 170kg over 40m
5) Rope pull/sled drag 150kg Prowler
6) "Wobble Hold" equivalent of crucifix hold, but overhead.
There are 12 competitors, most cutting to make weight I believe so likely to be the lightest competitor in the event, so placing I'm unsure of but top half minimum is what I'm going for.
Key events to target a high finish, Zercher Lift done 200kg on an Olly bar with ease recently, Pull/Push event, and Farmers. Other 3 will depend how it goes, but if psyched up to the max the loading event should be a good one as well.
MJW198921/08/13 @ 21:36
Slightly different session to normal, time to practice for the PTS comp, and get some bodybuilding done at the same time, aim is to put on 5 - 10kg now over the next year.
1) NG Pull Ups +10kg 10 x 3 (Reset from before, room to progress)
2) Clean and Jerk reps in 75 secs - Event at PTS comp, practice with the heaviest weight, 1 to see what I can do, 2 because I don't have a log,
W/U 60 x 3, 70 x 3
75 sec sets - 5 / 6 / 6 - pretty consistent, aim to get 1 rep every 10 secs ish so aim is 7 - 8 reps.
3) Bench Press
W/U to 70 x 5
85kg 3 x 8
4) Cable Rows - Light, focus on form - 40kg 5 x 15
5) Bicep Curls 30kg x 12/11/8 then 20 x 18 - need to build some more endurance here, biceps are definitely weaker than they should be.
1) NG Pull Ups +10kg 10 x 3 (Reset from before, room to progress)
2) Clean and Jerk reps in 75 secs - Event at PTS comp, practice with the heaviest weight, 1 to see what I can do, 2 because I don't have a log,
W/U 60 x 3, 70 x 3
75 sec sets - 5 / 6 / 6 - pretty consistent, aim to get 1 rep every 10 secs ish so aim is 7 - 8 reps.
3) Bench Press
W/U to 70 x 5
85kg 3 x 8
4) Cable Rows - Light, focus on form - 40kg 5 x 15
5) Bicep Curls 30kg x 12/11/8 then 20 x 18 - need to build some more endurance here, biceps are definitely weaker than they should be.
MJW198923/08/13 @ 21:49
Back at the farm for what should have been a easy session to get back into it, because of the heat was somewhat harder than expected.
1) Squats
W/U to 130 x 3
W/S 150 5x3
2) High box Squats (Giving these a try to improve deadlift per Kevin Jane's advice. Box is 18 inches, so fairly low, see how it goes)
150 5 x 5 - getting used to it
3) Deadlifts
W/U to 160 x 3
3 x 3 @ 190
1) Squats
W/U to 130 x 3
W/S 150 5x3
2) High box Squats (Giving these a try to improve deadlift per Kevin Jane's advice. Box is 18 inches, so fairly low, see how it goes)
150 5 x 5 - getting used to it
3) Deadlifts
W/U to 160 x 3
3 x 3 @ 190
MJW198923/08/13 @ 21:52
Right after exceeding my targets for the All England, my new goals are as follows for the next year or so.
- Deadlift 230 3 x 3 - should equate to a single at 260 (the new main target)
- Squat 190 x 1
- Bench 130 x 1
To achieve this I plan on hitting my hamstrings etc hard, much research needed re Sumo deadlift assistance, but also filling out the 105kg class.
Ideally get close to a 600kg total within 2 years weighing a lean 105kg with abs.
- Deadlift 230 3 x 3 - should equate to a single at 260 (the new main target)
- Squat 190 x 1
- Bench 130 x 1
To achieve this I plan on hitting my hamstrings etc hard, much research needed re Sumo deadlift assistance, but also filling out the 105kg class.
Ideally get close to a 600kg total within 2 years weighing a lean 105kg with abs.
MJW198924/08/13 @ 08:09
Lol, im afraid that was only temporary last year with Young Farmers, I was pretty good though I might add, hopefully will be better at Strongman.
That to could be a fleeting interest if I get my ass kicked at the event in 2 weeks, some big guys there, very few look like they are going to be under 105kg.
That to could be a fleeting interest if I get my ass kicked at the event in 2 weeks, some big guys there, very few look like they are going to be under 105kg.
MJW198924/08/13 @ 12:28
Post Edited: 24.08.2013 @ 14:38 PM by MJW1989
Dragged myself down to PTS, felt rubbish.Lifts as follows:
1) Zercher deadlift using cambered bar
W/U to 160 x 3
180 x 1, 200 x 1 - My forearms hurt quite a bit after that.
2) Overhead Lifts
- Small Log
W/U to 50 x 5
Then 75 second set 60kg - got 10 reps comfortably
- Large log
W/U to 55 x 5
Then 75 sec sets @ 70kg - got 7 reps twice
- Axel Bar
W/U to 70 x 3
Then 75 sec sets @ 80kg - got 7 reps twice
Reasonable mornings lifting I guess
MJW198925/08/13 @ 13:12
Weekend bench session with James, easy session to get back on it, as you can probably guess James has invested in a football bar so giving it a try.
1) Bench
W/U to 80 x 5
5 x 5 @ 90kg
2) Football Bar shoulder press
50kg 5 x 10
3) Inverted Rows 3 x 15
4) Rows with football bar 55kg 3 x 15
5) Football bar Bicep Curls
35 x 12, 40 x 12, 20 x 50
Good session back, enjoyed the football bar, takes the pressure off shoulders etc letting you focus on the muscle planned.
1) Bench
W/U to 80 x 5
5 x 5 @ 90kg
2) Football Bar shoulder press
50kg 5 x 10
3) Inverted Rows 3 x 15
4) Rows with football bar 55kg 3 x 15
5) Football bar Bicep Curls
35 x 12, 40 x 12, 20 x 50
Good session back, enjoyed the football bar, takes the pressure off shoulders etc letting you focus on the muscle planned.
MJW198926/08/13 @ 21:12
Beens it was a bank holiday I was at the Farm again, deadlift centric session, also tried block pulls with a bar height of 18 inches, so in line with my knee.
1) Deadlifts (technique work)
W/U to 130 x 3
10 x 3 @ 150kg
2) 18 Inch Deadlifts
110 x 5, 150 x 5, 180 x 5
Work Sets - 200 x 5, 220 x 5, 240 x 5, 260 x 5, 280 x 2 (couldn't quite get the third), for good measure I tried 300 but moved it all of 2 inches, before much legs shaking brought an end to it. Encouraging stuff, zero grip issues at all.
3) Hip Thrusts
3 x 20 @ 70
4) Side Bends
3 x 15 @ 30kg
1) Deadlifts (technique work)
W/U to 130 x 3
10 x 3 @ 150kg
2) 18 Inch Deadlifts
110 x 5, 150 x 5, 180 x 5
Work Sets - 200 x 5, 220 x 5, 240 x 5, 260 x 5, 280 x 2 (couldn't quite get the third), for good measure I tried 300 but moved it all of 2 inches, before much legs shaking brought an end to it. Encouraging stuff, zero grip issues at all.
3) Hip Thrusts
3 x 20 @ 70
4) Side Bends
3 x 15 @ 30kg
MJW198928/08/13 @ 22:24
Pretty solid session tonight, happy with the Zerchers, its game on for sure.
1) NG Pull Ups 10 x 3 @ +12.5kg, then 8 reps with nothing straight after last set
2) Zercher's
W/U to 160 x 2
Big set of 5 @ 180kg - BOOM
3) Bench Press
W/U to 65 x 5
Work Sets 3 x 10 @ 85kg
4) Inverted Rows 3 x 12
5) Bicep Curls 3 x 8 @ 35kg
1) NG Pull Ups 10 x 3 @ +12.5kg, then 8 reps with nothing straight after last set
2) Zercher's
W/U to 160 x 2
Big set of 5 @ 180kg - BOOM
3) Bench Press
W/U to 65 x 5
Work Sets 3 x 10 @ 85kg
4) Inverted Rows 3 x 12
5) Bicep Curls 3 x 8 @ 35kg
MJW198930/08/13 @ 22:58
At the farm this evening, reasonable nights lifting
1) Squats
W/U to 130 x 3
Work Sets - 3 x 5 @ 150
2) Deadlifts
W/U to 170 x 3
Work Sets - 3 x 5 @ 190
3) High Box Squats (still tweaking these, to get them roughly where my deadlift starts)
110 x 10, 130 x 10, 150 x 10
4) Hip Thrusts
3 x 15 @ 80kg
1) Squats
W/U to 130 x 3
Work Sets - 3 x 5 @ 150
2) Deadlifts
W/U to 170 x 3
Work Sets - 3 x 5 @ 190
3) High Box Squats (still tweaking these, to get them roughly where my deadlift starts)
110 x 10, 130 x 10, 150 x 10
4) Hip Thrusts
3 x 15 @ 80kg
MJW198901/09/13 @ 13:23
Last practice session at PTS prior to comp, so was down with Stewart from the farm, doing loading race, and log lift
1) Loading Race (5 sandbags, 40, 45, 50, 60, 80kg to be carried 20 metres and dumped over a 4ft bar)
2x untimed practice runs to get technique
1 x timed run 80 seconds, so need to shave 5 secs off, but some adrenaline, no runs before it, will obviously make a difference.
2) Overhead Medley (60 & 70 Logs, 80 Axel to be done in succession for max reps, i.e. 60,70,80,60....)
Practice runs 3 x 3
2 x Timed Runs 8 reps both times, so should be competitive at worst.
3) Did some block pulls with Faye who runs it, nothing special went up to 210 x 5, but was showing her the lift.
1) Loading Race (5 sandbags, 40, 45, 50, 60, 80kg to be carried 20 metres and dumped over a 4ft bar)
2x untimed practice runs to get technique
1 x timed run 80 seconds, so need to shave 5 secs off, but some adrenaline, no runs before it, will obviously make a difference.
2) Overhead Medley (60 & 70 Logs, 80 Axel to be done in succession for max reps, i.e. 60,70,80,60....)
Practice runs 3 x 3
2 x Timed Runs 8 reps both times, so should be competitive at worst.
3) Did some block pulls with Faye who runs it, nothing special went up to 210 x 5, but was showing her the lift.
Smooooth operator!
As you are representing the Farm, i expect nothing less tha a victory next week.
Did you get me that free VIP pass to watch?
As you are representing the Farm, i expect nothing less tha a victory next week.
Did you get me that free VIP pass to watch?
MJW198901/09/13 @ 15:50
Lol apparently so, nice girl, incredible deadlift and bench ability.
This is true, hopefully I will do ok, I hope I can shave them 5 secs off just being fresh, and hopefully being a little more aggressive chucking the lighter bags over.
But using Stewart as a barometer, he struggled on the sacks, and being bigger and stronger than I am, like many of the competitors, (there are some big guys) I think I should at least be competitive.
£3 for a man of your financial muscle, sure you can scrape it together. I'm really hoping I don't just completely get my ass kicked, as at present there is James, Sue (James wife), Dave Brown, and possibly Stewart coming so don't want to disappoint.
This is true, hopefully I will do ok, I hope I can shave them 5 secs off just being fresh, and hopefully being a little more aggressive chucking the lighter bags over.
But using Stewart as a barometer, he struggled on the sacks, and being bigger and stronger than I am, like many of the competitors, (there are some big guys) I think I should at least be competitive.
£3 for a man of your financial muscle, sure you can scrape it together. I'm really hoping I don't just completely get my ass kicked, as at present there is James, Sue (James wife), Dave Brown, and possibly Stewart coming so don't want to disappoint.
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