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new year, new start, new regime

theulsterman		new year, new start, new regime	14-01-2014 @ 18:24
Member 4612, 171 posts SQ 220, BP 150, DL 250 620.0 kgs @ 111kgs UnEq	ive been summing up my first year in strongman last year and ive been pretty pleased on the progress i made, i started out 2013 weighing 79kg, and started a basic compound/reg park style routine, and was getting some good results, i upped my calorie intake significantly and with alot of help from 6 pints of full fat milk per day, i made it to 90kg by late march, i joined a private gym and found strongman, i entered my first competition later that year and placed 4th in u105s and another comp placed 6th but was some issues with the scoring and was told i should have placed higher, i have learnt alot about my training and nutrition and am currently hanging around the 98kg mark, my next comp is in march and ive done some careful thinking about how to progress further, at the minute im working on verkhoshanskys peaking routine for my strict press and deadlift to get me going in the right direction as well as adding some more mass with a few bodybuilding type movements whilst staying mobile 14/01/2014 strict press - 32.5 x10, 38.5 x8, 45 x5, 52.5 x4, 56 x4, 60 x4, 60 x4, 60 x4, 56 x5, 50 x8 seated rack press - 50 x3, 70 x3, 90 x3 dips - bw x8, bw x8, bw x8 close grip bench - 60 x 6, 70 x6, 80 x 6 laying swiss bar tricep ext all handles - 15 x6, 20 x6, 22.5 x6 seated dumbell tricep ext - 20 x6, 20 x6, 20 x6 reverse one arm cable tricep ext - 15 x8, 15 x8, 15 x8

theulsterman		...	15-01-2014 @ 16:07
Member 4612, 171 posts SQ 220, BP 150, DL 250 620.0 kgs @ 111kgs UnEq	15/01/2014 deadlift - 95 x10, 115 x8, 136 x5, 157.5 x4, 167.5 x4, calluses split had to end the session, 147.5 x 4 barbell rows - 60 x6, 80 x6, 90 x6 cable rows - 100 x12, 130 x12, 160 x12 v-bar pulldown - 60 x 12, 80 x12, 100 x12 trap bar shrugs - 60 x8, 100 x8, 120 x8 not the best session, my grip was shot after my calluses tore, but got some work done non the less

theulsterman		...	17-01-2014 @ 16:06
Member 4612, 171 posts SQ 220, BP 150, DL 250 620.0 kgs @ 111kgs UnEq	16/01/2014 bech press - 40 x6, 60 x6, 80 x6, 90 x6, 100 x6, 95 x6 incline bench - 40 x6, 50 x6, 60 x6, 70 x3 flat db flye - 10 x10, 10 x10, 15 x10, 15 x10, 20 x10 lying db pullover - 10 x10, 15 x10, 20 x10, 25 x10, 15 x10 barbell curls - 20 x10, 20 x10, 20 x10, 20 x10 preacher 21's - 20, 30

theulsterman		...	17-01-2014 @ 18:06
Member 4612, 171 posts SQ 220, BP 150, DL 250 620.0 kgs @ 111kgs UnEq	17/01/2014 squats - 60 x6, 80 x6, 100 x6, 120 x6, 130 x6 front squats - 40 x6, 45 x6, 50 x6, 55 x6, 70 x6, 75 x6 romanian deadlifts - 20 x6, 30 x6, 35 x6, 40 x6

jg250		...	18-01-2014 @ 01:03
Member 4500, 220 posts SQ 200, BP 130, DL 260 590.0 kgs @ 112kgs UnEq	Nice bit of front squats there!

theulsterman		...	20-01-2014 @ 15:59
Member 4612, 171 posts SQ 220, BP 150, DL 250 620.0 kgs @ 111kgs UnEq	Post Edited: 21.01.2014 @ 09:01 AM by theulsterman 20/01/2014 strict press - 32.5 x10, 38.5 x8, 45 x5, 52.5 x4, 60 x3, 63 x3, 63 x3, 56 x5, 46 x10 rack press - 60 x3, 80 x3, 100 x3, 110 x3 NEW PB! dips - bw x8, bw x8, bw x8 close grip bench - 60 x6, 80 x6, 90 x6 lying swiss bar, all handles - 15 x6, 20 x6, 25 x6 seated dumbell tricep ext - 10 x6, 15 x6, 25 x6 reverse one arm cable ext - 10 x8, 15 x8, 20 x8

theulsterman		...	20-01-2014 @ 16:00
Member 4612, 171 posts SQ 220, BP 150, DL 250 620.0 kgs @ 111kgs UnEq	jg250 said:Nice bit of front squats there! cheers John, good to have a bit of variation sometimes

theulsterman		...	21-01-2014 @ 16:04
Member 4612, 171 posts SQ 220, BP 150, DL 250 620.0 kgs @ 111kgs UnEq	21/01/2014 deadlift - 120 x3, 160 x2, 170 x2 barbell rows - 50 x8, 60 x8, 90 x6 cable rows - 100 x12, 130 x12, 160 x12 v-bar pulldown - 70 x 12, 100 x12, 130 x12 trap bar shrugs - 20 x8, 60 x8, 100 x8

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