Time for Will to have a go at getting strong
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| willlyd |  | Fat rugby player gives being strong a go... | 06-01-2014 @ 11:44 |
 Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Post Edited: 21.01.2014 @ 22:42 PM by willlyd Hi All,My name's Will from Epsom, Surrey. 23 years old. Quick introduction - I've always been a rugby player (prop), and lifting weights was only ever used to support this. Played in the National Leagues which is a reasonable level with a year at Harlequins RL. I'm an office junkie by trade within the construction industry. I always wanted to be a pro rugby player until I joined Harlequins and realised it just wasn't for me. After a few operations (lower back, ankle, hand) and a few too many stitches and dislocations I stopped taking the rugby seriously, playing in the league one below the nationals. Last year I managed to break a facet joint between C6-C7 and although at the time I ignored it and played 10 games afterwards to finish the season, on advice of a surgeon I'm having at least a year out of rugby. I have two options - don't play, or have it fused. By nature I'm not one to stay still and I had 6 months away from exercise completely until late October. After an initial period of getting used to being back at the gym (I hadn't taken it seriously for 2 years) I'm getting back to where I want to be. I've decided my aim is to compete in U105kg strongman this year. When I say compete I don't mean win anything, I mean just do it! I've never done anything like it before. I've been following the russian squat, press, deadlift routine since the beginning of December and have managed to up my lifts a little. Only lifting weights 3 times a week currently. Current weight: 114kg (Christmas!) Height: 5'11 Lifts (last tested late November) Bench: 150kg Deadlift: 230kg Squat: 180kg Strict Press: 95kg Push Press: 110kg One arm DB: 55kg Latest workout 04/01/2014: (Week 4, day 2 of programme). Squat - no belt: 145kg x 2 reps 145kg x 2 reps 145kg x 2 reps 145kg x 2 reps 145kg x 2 reps 145kg x 2 reps At the beginning of the programme this was pretty difficult, but is almost a warm up to get the blood flowing now. Overhead press strict - no belt or sleeves: 90kg - 4 reps 90kg - 4 reps 90kg - 4 reps - Had to revert to push press for 2 reps. 90kg - 4 reps - Had to revert to push press for 2 reps. Annoyed with this as strict pressed 90kg for 6 sets of two the last workout very easily. Got a bit of a niggle in my rotator cuff so will have to keep an eye on this. Deadlift - no belt or straps: 210 x 4 reps 210 x 4 reps Straps on (hands tearing up a bit) 210 x 4 reps 210 x 4 reps - Easy enough, could have done a few more sets. Thinking about doing the Wales Novice over 95kg later in the year, and subject to dropping a bit of weight would like to do a few u105's over the summer. Currently cycling 10 miles (round trip) to work every day, so thats a nice little bit of cardio to go with the weights. Short term goals (end of Jan): Squat: 200kg Overhead press (strict): 105kg Push Press: 125kg Deadlift: 250kg | ||
| willlyd | | ... | 07-01-2014 @ 22:09 |
Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Post Edited: 07.01.2014 @ 22:31 PM by willlyd Tuesday 07/01/2014.Cycled 10 miles round trip to work in the gales and rain, made my legs a little sore before the workout. Felt very sluggish today, no real power from standstill. Didn't fail anything so can't complain too much. Shoulder feeling a little better, though not 100% - Made sure to warm it up properly. Current weight: 114.2kg Food Diary: (by my reckoning around 2300 cals, 100g ish fat, 100g ish carbs, 250g ish protein? 150g smoked mackerel 450g chicken breast 100g nut mix 25g? Tiny smarties box 125g smoked river cobbler Pea snaps and mini corn - stir fried 2 milky coffee's, no sugar. 4 tablespoons tiramasu Protein shake. Workout: Squat - No straps or belt. Bar x 20 or so 70kg x 8 120kg x 10 165kg x 4 165kg x 4 165kg x 4 165kg x 4 Much harder than it should have been, I'm going to blame it on the cycle. Strict Press - No equip. Bar x 10 or so 50kg x 10 80kg x 2 80kg x 2 80kg x 2 80kg x 2 80kg x 2 80kg x 2 Easy enough. Deadlift - No straps or belt. 70kg - 20 or so 120kg - 15 or so 185kg - 2 185kg - 2 185kg - 2 185kg - 2 185kg - 2 Straps on (want a bit of speed on the pull) 185kg - 2, 30 second hold on the last rep. Easy enough, light day before 220kg for 3 sets of 3 on Thursday. Fin. | ||
| willlyd | | ... | 09-01-2014 @ 22:17 |
Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Post Edited: 09.01.2014 @ 22:18 PM by willlyd Food Diary Today:Latte 3 Scrambled eggs on wholemeal bread 450g chicken breast 120g brown rice 190g steak 60g feta 100g lentils Muller light yoghurt Banana Orange Protein shake. All in all approx 2100 calories: 153g carbs, 233g protein, 46g fat. Body weight today: 113.2kg Workout: Squats - No wraps or belt 70kg x 15 110kg x 10 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 145 x 2 Overhead press (strict): 50kg x 10 80kg x 8 95kg x 3 (1 strict, two push press) 95kg x 3 (1 strict, two push press) 95kg x 3 (1 strict, two push press) Deadlift - No belt, straps: 70kg x 15 120kg x 10 170kg x 8 220kg x 3 220kg x 3 220kg x 3 Quite a short and sweet day. Happy with the deadlifts, felt I could have done another 1 or 2 sets without too much of a problem. Feeling generally tired which reflects in the overhead press. Squats were fine. | ||
| willlyd | | ... | 12-01-2014 @ 12:46 |
Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Post Edited: 12.01.2014 @ 12:47 PM by willlyd Friday Cardio:Cycling 15 miles @ 17mph. 5 a side football for 1 hour. Sunday Training: Squat - No wraps: bar x 10 ish 70kg x 10 ish 120kg x 8 175kg x 3 175kg x 3 175kg x 3 Overhead press (strict): bar x 10 50kg x 10 80kg x 2 80kg x 2 80kg x 2 80kg x 2 95kg x 2 80kg x 2 Deadlift (no straps): 70kg x 10 120kg x 10 160kg x 5 210kg x 2 210kg x 2 185kg x 2 185kg x 2 185kg x 2 185kg x 2 Bench (just to test, pause reps): 60kg x 10 70kg x 2 110kg x 2 130kg x 2 140kg x f - needed help from spotter 4 inches off my chest, weird!. Squats were a little harder than they should have been, should be hitting 200kg in the next week or so according to the program, though that seems tough from the current position. Ready for the 250kg deadlift attempt on Tuesday, overheads feel fine, feel there is a bit more on the bench should I not do strict pressing first. | ||
| MattD90 | | ... | 12-01-2014 @ 12:50 |
 Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230530.0 kgs @ 82kgs UnEq | Interesting read, good luck PS, If I were to stick my neb in I would recommend taking a 240 PB then going on to 250 (if you weren't going to already). +20kg PB is a huge jump ! | ||
| willlyd | | ... | 12-01-2014 @ 13:03 |
Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Thanks Matt, I'm going to stick to the programme and go for it, but if I fail I think 240kg will be tried next. I agree with you though! Another thing is I'm interested in having a go at drug tested powerlifting too, so any suggestions on how I can incorporate some bench training when I'm also focusing on overhead would be appreciated! Will | ||
| willlyd | | ... | 14-01-2014 @ 21:53 |
Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Post Edited: 14.01.2014 @ 22:18 PM by willlyd Food Diary 14-01-142 poached eggs on baguette 2 salmon fish cakes 100g roast turnip 100g roast carrot tin of mackerel in oil 250g chicken breast with chicken tonight 60g brown rice Nut and honey bar 25g protein in water. Body weight: 112.9kg Training: Good day overall, 2 PB's, can't complain! Squats: 80kg x 10 100kg x 10 120kg x 8 150kg x 2 150kg x 2 150kg x 2 150kg x 2 150kg x 2 150kg x 2 felt fine, no issues, just focusing on form as my knees have been sore. Noticed that the bar path has been slightly forward, sorted that today. Overhead press (strict): bar x 10 50 kg x 10 70kg x 8 80kg x 5 100kg x 2 PB 100kg x 2 PB Very happy with this (though i know it's nothing special!). this is my 1 rep PB, let alone 4 reps. Easy enough too. Deadlift no belt: 80kg x 10 110kg x 10 140kg x 10 160kg x 8 210kg x 5 230kg x 2 PB 230kg x 2 PB Again, extremely happy with this. Managed two sets of two on my one rep PB from 4 weeks ago. Slightly more positive for when I attempt a new PB of 250kg on Saturday. There is a small chance! Video of first set of strict press: Video of second set of deadlifts: | ||
| willlyd | | ... | 14-01-2014 @ 22:18 |
Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Updated with working videos. computers aren't my strong point! | ||
| willlyd | | ... | 15-01-2014 @ 14:47 |
Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Now entered Wales Strongest Novice 95kg+, and London's Strongest Novice 90kg+... Been made aware of the Bodypower Expo u105kg competition (or inters if can't drop weight) which includes a 270kg deadlift. General question, is it a bad idea to enter a competition with a lift that you currently couldn't do? Will it spur me to hit 270kg deadlift, or will I injure myself! (not one to back away from a challenge!) | ||
| JonA81 | | ... | 15-01-2014 @ 15:06 |
 Member 2216, 2243 posts | willlyd said:Now entered Wales Strongest Novice 95kg+, and London's Strongest Novice 90kg+... Been made aware of the Bodypower Expo u105kg competition (or inters if can't drop weight) which includes a 270kg deadlift. General question, is it a bad idea to enter a competition with a lift that you currently couldn't do? Will it spur me to hit 270kg deadlift, or will I injure myself! (not one to back away from a challenge!) IME youll need to be repping around 240 for 5 for a 270kg deadlift. How far away is the comp? | ||
| willlyd | | ... | 15-01-2014 @ 16:02 |
Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Hi John, Mid May - I could rep 230kg for 4-5 reps now I think - maybe a bit of work to go! Will | ||
| Simeon | | ... | 15-01-2014 @ 16:07 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Post Edited: 15.01.2014 @ 16:09 PM by Simeon Russian squat routine is ace.Good luck with your training you have a very strong base already As for doing a comp with an event you can't yet do... I say go for it, it's only one event. | ||
| willlyd | | ... | 15-01-2014 @ 16:09 |
Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Thanks Simeon, I've been using it the last 6 weeks for squat, overhead and deadlift and it seems to be reaping some results! Still got the new max days to come so fingers crossed! | ||
| Simeon | | ... | 15-01-2014 @ 16:13 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Big PBs coming up then no doubt. Also, do you know Adam Bishop (Bigbadbish on here) isn't he an S&C coach for Harlequins? | ||
| willlyd | | ... | 15-01-2014 @ 16:16 |
Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Simeon said:Big PBs coming up then no doubt. Also, do you know Adam Bishop (Bigbadbish on here) isn't he an S&C coach for Harlequins? No I don't think so, but I was there in 2007/2008 on the rugby league side so I don't think there was any crossover! I seem to recognise the name though, so might have played him at some point. | ||