The Ulsterman's Training Log

25/10/2013


box squat - 60kg x6, 80kg x6, 100kg x6, 120kg x6, 130kg x6, 140kg x6

Romanian Deadlift - 60kg x10, 80kg x8, 50kg x20

Split Squat - 20kg x6, 30kg x6, 40kg x6

500m Row - a leisurely 2:01

27/10/2013

first strongman session in quite a while down at PTS today


trap bar dl - 20kg x6, 60kg x6, 180kg x1, 200kg x1, 210kg x1 NEW PB!!!!

trap bar dl for time - 11 reps at 170kg in 60sec

one arm dumbell press with fat grip - 30kg x4, 35kg x4, 40kg x4, 45kg x2, 50kg x1 - could only manage right arm, left wrist gave out on left, still got some issues with it from peterboroughs strongest in the loading race

yoke - 50kg x40m, 130kg x40m, 180kg x40m, 220kg x10m

prowler pull into push - 160kg x40m

28/10/2013


dumbell shoulder press - 15kg x8, 20kg x8, 25kg x8, 30kg x8

standing barbell shoulder press - 20kg x 12, 40kg x 12, 50kg x 10, 60kg x 8

dumbell side lat raise - 10kg x12, 15kg x12

front dumbell raise - 10kg x12, 15kg x12, 20kg x12, 10kg x12

barbell curls - 40kg x6, 50kg x6

preacher curls - 10kg x12, 15kg x12, 10kg x12, 15kg x12

hammer curls - 10kg x12, 15kg x12, 20kg x12, 25kg x12

reverse curls - 20kg x10, 30kg x10

29/10/2013


deadlift - 60kg x6, 80kg x6, 100kg x6, 120kg x6, 140kg x4

shrugs with trap bar - 60kg x20, 80kg x20, 100kg x20, 120kg x20

bent over rows - 50kg x10, 60kg x10, 90kg x10

dumbell row - 30kg x10, 40kg x10, 50kg x10

lat pulldown - 100kg x12, 120kg x12, 140kg x12

31/10/2013


bench press - 60kg x10, 90kg x10, 100kg x10, 110kg x6

reverse bench press - 60kg x10, 80kg x8

incline press - 40kg x10, 50kg x10, 60kg x6, 70kg x6

1 arm french press - 5kg x12, 15kg x12

tricep pressdown in power-rack - 20kg x10, 30kg x10, 35kg x5, 30kg x6, 25kg x6, 20kg x15

01/11/2013


Box Squat - 60kg x6, 80kg x6, 100kg x6, 120kg x6, 130kg x4

Romanian Deadlift - 60kg x10, 100kg x8, 80kg x15

Split Squat - 20kg x6, 40kg x6, 50kg x6

05/11/2013


dumbell shoulder press - 15kg x8, 20kg x8, 25kg x8

standing barbell shoulder press - 20kg x 12, 40kg x 12, 50kg x 10, 60kg x 6

dumbell side lat raise - 15kg x12, 20kg x12

front dumbell raise - 10kg x12, 15kg x12, 20kg x12, 10kg x12

barbell curls - 40kg x6, 50kg x6

preacher curls on cable - 40kg x12, 50kg x12, 60kg x6, 40kg x12

hammer curls - 10kg x12, 15kg x12, 20kg x12, 30kg x12

reverse curls - 20kg x10, 30kg x10

off sick for a week, so pretty pleased as a first session back

11/11/2013


dumbell shoulder press - 15kg x8, 20kg x8, 25kg x8

standing barbell shoulder press - 20kg x 12, 40kg x 12, 50kg x 10, 65kg x 6

dumbell side lat raise - 15kg x12, 20kg x10

front dumbell raise - 10kg x12, 15kg x12, 20kg x6, 10kg x12

barbell curls - 20kg x6, 35kg x6, 40kg x6

preacher curls on cable - 40kg x12, 40kg x12, 50kg x8, 40kg x8

hammer curls - 15kg x12, 20kg x12, 25kg x12, 30kg x12

reverse curls - 30kg x10, 35kg x10

sledgehammer work

12/11/2013


axle deadlift - 70kg x6, 100kg x6, 110kg x4, 140kg x4, 160kg x4, 190kg x1, 200kg x1

shrugs with trap bar - 90kg x20, 100kg x20, 120kg x20

bent over rows - 70kg x10, 80kg x10, 100kg x10

dumbell row - 35kg x10, 40kg x10

lat pulldown - 100kg x12, 120kg x12, 110kg x12

13/11/2013


bench press - 60kg x10, 70kg x10, 80kg x7, 100kg x3

reverse bench press - 60kg x10, 80kg x8

incline press - 40kg x10, 50kg x10, 60kg x6, 80kg x5

1 arm french press - 5kg x12, 10kg x12, 15kg x12, 5kg x12

tricep pressdown in power-rack - 10kg x10, 15kg x10, 20kg x10, 30kg x8, 35kg x5, 20kg x20

14/11/13

box squat - 60kg x6, 80kg x6, 100kg x6, 140kg x3

romanian dl - 60kg x10, 90kg x8, 55kg x20

split barbell squat - 40kg x6, 50kg x4, 55kg x4

500m row - 1.37

Something from todays strongman session, Gearoid might even update his log lol

its been an age since i last updated my log, and its well overdue, progress is still steady, but as ever theres still room for improvement

28/12/2013


seated rack press - 50kg x4, 60kg x4, 70kg x4, 80kg x4, 90kg x4, 100kg x3

strict press - 30kg x4, 50kg x4, 60kg x3, 65kg x3, 70kg x1, 60kg x4

floor press - 40kg x6, 60kg x6, 80kg x6, 100kg x2

swiss bar tricep ext. - 15kg x6, 20kg x6, 25kg x6, 30kg x6, 35kg x4

tricep rope ext on cable - 30kg x6, 35kg x6, 40kg x6, 45kg x6, 50kg x6, 55kg x6

29/12/2013


axle clean+press - 40kg x5, 40kg x5, 50kg x5, 60kg x3, 70kg x3, 80kg x3, 80kg x3, 80kg x3

log from floor to o/h - 40kg x4, 60kg x4, 70kg x4, 70kg x4, 70kg x4, 80kg x4

atlas stone to shoulder - 75kg x5

sledgehammer work - 10 either hand over 3 sets, 1 min rest inbetween

prowler sprints over 20m - 110kg x4

30/12/2013


strict press - 20kg x6, 30kg x6, 40kg x6, 62.5kg x4, 62.5kg x4, 62.5kg x4, 62.5kg x4, 67.5kg x2, 62.5kg x8

seated dumbell press - 25kg x5, 30kg x5

sandbag clean and press - 45kg x1, 50kg x1, 60kg x2

tricep pressdown on cable - 40kg x8, 50kg x8, 60kg x8, 70kg x8

yoke over 20m - 50kg x2, 150kg x2, 250kg x1, 250kg x10m