Twitter Facebook Who's Online - 1 member and 187 guests

Mark Whiteman Training Journal

Users viewing topic: & 1 Guest

123456789101112131415161718192021222324

MJW1989		Strongman Comp Build Up	20-08-2013 @ 17:37
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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.
MJW1989		21/8/13	21-08-2013 @ 21:36
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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.
MJW1989		23/8/13	23-08-2013 @ 21:49
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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
MJW1989		New Targets	23-08-2013 @ 21:52
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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.
Finch		...	23-08-2013 @ 23:55
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Can't believe you've dropped the ballroom dancing in favour of strongman.
MJW1989		...	24-08-2013 @ 08:09
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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.
MJW1989		Strongman 24/8/13	24-08-2013 @ 12:28
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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
MJW1989		25/8/13	25-08-2013 @ 13:12
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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.
MJW1989		26/8/13	26-08-2013 @ 21:12
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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
hothornet24		...	26-08-2013 @ 21:45
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Awsome lifting mark!
MJW1989		28/8/13	28-08-2013 @ 22:24
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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
MJW1989		30/8/13	30-08-2013 @ 22:58
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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
MJW1989		1/9/13 PTS	01-09-2013 @ 13:23
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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.
Finch		...	01-09-2013 @ 14:53
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	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?
MJW1989		....	01-09-2013 @ 15:50
Member 4585, 445 posts SQ 200, BP 130, DL 250 580.0 kgs @ 103kgs UnEq	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.

123456789101112131415161718192021222324