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Strongman training commences!

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MuscleDemonIcon...02-04-2014 @ 20:13 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Wednesday 2nd April 2014

Floor to Overhead Press:
Working sets:
65kg x2.
70kg x2. x2. x2. x1.
60kg x5.

Flat Barbell Press:
Working sets:
65kg x8.
70kg x10.
75kg x6 ---> 60kg x6. Drop set.

Barbell Shrugs:
Working sets:
70kg x10.
75kg x8. x8.
MuscleDemonIcon...08-04-2014 @ 19:39 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 12.04.2014 @ 13:40 PM by MuscleDemon
Saturday 5th April 2014

5km in 35mins 45secs:

2km jog
1km sprint and walk intervals
2km walk

First time long distance running in over a decade. Did it for fun and became inpatient after 2km and had an impulse to go faster. Explosive sprinting and stopping during the 3rd km followed by a 2km leisurely walk towards the finish line. Terrible time for a 5km yet I didn't care, it was still exercise. I came around 250th out of 300 or so people. Considering I had a relaxing walk for the last 2km I have no idea how I beat approximately 50 people.


Tuesday 8th April 2014

Deficit Deadlifts:
Working sets: (Deficit; standing on extra mat and 20kg plate.)
140kg x5.
160kg x3.
170kg x3.
180kg x3.

Chalk used on sets 160kg+.

Power Cleans:
Working sets:
70kg x2. x2.
80kg x1. x0.
60kg x8.
70kg x6.
MuscleDemonIcon...10-04-2014 @ 20:02 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 10.04.2014 @ 20:06 PM by MuscleDemon
Thursday 10th April 2014

Flat Dumbbell Press:
Working sets:
32.5kg x10.
25kg x15.

Standing Barbell Press:
Working sets:
40kg x8.
45kg x6. x5.
27.5kg x10. - behind neck press.
30kg x10. Personal best - behind neck press.

V-bar Cable Pushdowns:
Working sets:
45kg x12.
50kg x8.
40kg x12.
30kg x15.

Single arm Rope Cable Pushdowns: (neutral grip)
Working sets:
5kg x8. x10. x10. (Both arms last rep forced on the last set).

Rope Cable Pushdowns:
Working sets:
10kg x10.
12.5kg x10.
7.5kg x12.
PikefingersIcon...11-04-2014 @ 12:51 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq		Strong deficit deadlifting there Mr S.

I know it's not really how you're training these days, but have you thought recently about seeing what your 1RM would be? -Maybe just for s**ts and giggles (preferably not during the lift)?

I failed 215 at the knees yesterday. -I think you should go an knock out a 220 just to remind us that you're the p4p deadlift boss.
MuscleDemonIcon...12-04-2014 @ 13:30 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Pikefingers said:Strong deficit deadlifting there Mr S.

I know it's not really how you're training these days, but have you thought recently about seeing what your 1RM would be? -Maybe just for s**ts and giggles (preferably not during the lift)?

I failed 215 at the knees yesterday. -I think you should go an knock out a 220 just to remind us that you're the p4p deadlift boss.


I hadn't thought about testing a 1RM and I believe it will detract from training efficiently. We can have s**ts and giggles aplenty in Florida. I checked the flights and they are approximately £600. Which is a bit much yet I still have it in mind to come.

I am still the p4p boss, I don't need to remind you Happy
MuscleDemonIcon...12-04-2014 @ 13:33 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Saturday 12th April 2014

Back Squats:
Working sets:
115kg x3 - Box.
125kg x3 - Box.
130kg x3 - Box.
100kg x6.

Wide grip Barbell Curls:
Working sets:
25kg x8.
27.5kg x8. x10.

Goblet Squats:
Working sets:
40kg x8.
46kg x8. Personal best. x10. Personal best.

Rope Cable Hammer Curls:
Working sets:
35kg x10.
40kg x10.
PikefingersIcon...14-04-2014 @ 12:47 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
MuscleDemon said:
I hadn't thought about testing a 1RM and I believe it will detract from training efficiently. We can have s**ts and giggles aplenty in Florida. I checked the flights and they are approximately £600. Which is a bit much yet I still have it in mind to come.
I am still the p4p boss, I don't need to remind you Happy


Book your flights mate. I think there's a pretty good chance that we can have you sleeping on a floor (or in a cupboard somewhere). Failing that, the house in on the beach so you could just sleep there and be Florida's most ripped beach hobo.

600 is the cheapest they get nowadays unfortunately.

Those goblet squats sound tricky.
MuscleDemonIcon...14-04-2014 @ 16:48 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 14.04.2014 @ 16:56 PM by MuscleDemon
Pikefingers said:
Book your flights mate. I think there's a pretty good chance that we can have you sleeping on a floor (or in a cupboard somewhere). Failing that, the house in on the beach so you could just sleep there and be Florida's most ripped beach hobo.
600 is the cheapest they get nowadays unfortunately.
Those goblet squats sound tricky.


You never fail to make me smile with your absurd yet whimsical humour. Happy

I may go to Ireland as well the week before so have to check dates but you are right as flights are likely to only get more expensive.

With goblet squats the most challenging part is in fact throwing the weight up to position. They are really fun though and a replication of an alternative front squat.
MuscleDemonIcon...14-04-2014 @ 16:50 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Monday 14th April 2014

Floor to Overhead Press:
Working sets:
70kg x3. x2. x2. x2.

Flat Barbell Press:
Working sets:
75kg x8.
80kg x4. x4.
70kg x8.

Medium grip Cable Rows:
Working sets:
60kg x8. x8.
MuscleDemonIcon...16-04-2014 @ 15:33 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 30.04.2014 @ 22:07 PM by MuscleDemon
Wednesday 16th April 2014

45° Leg Press:
Working sets:
190kg x6.
200kg x6.
210kg x6.

Dumbbell Shrugs:
Working sets:
30kg x10.
35kg x6. x6.

Romanian Deadlifts:
Working sets:
35kg x8.
37.5kg x8. x8. x10.
MuscleDemonIcon...18-04-2014 @ 14:49 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq		Friday 18th April 2014

Complex:

Olympic bar

Overhead squats x8
Back Squats x8
Good mornings x8
Rows x8
Deadlifts x8

All done in a row without letting go of the bar. X4 sets.
MuscleDemonIcon...22-04-2014 @ 16:25 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 22.04.2014 @ 16:31 PM by MuscleDemon
Tuesday 22nd April 2014

Flat Dumbbell Press:
Working sets:
30kg x10.
32.5kg x8. x8.
25kg x12.

Standing Barbell Press:
Working sets:
40kg x8.
45kg x8. x8.
25kg x10. - behind neck press.
30kg x8. x8. - behind neck press.

Incline Lying Dumbbell Extensions:
Working sets:
7.5kg x8. x8. x5. x5.

Single arm Rope Cable Pushdowns: (neutral grip)
Working sets:
5kg x10.
7.5kg x10. Personal best. x10. (Left arm last 2 reps forced on the last set).

Reverse grip Barbell Press:
Working sets:
45kg x8.
47.5kg x8. Personal best.
50kg x8. Personal best.

Have not performed reserve grip pressing in over a year. Stresses my wrist flexors heavily. I expect this will also serve to strengthen my wrists.

Bat Wings:
10kg x8.
15kg x6. x6. x6.


First time trying dumbbell bat wings. Concentrated on squeeze at the last 4-5 inches and held the tension at top of lift.
I made a mistake of using pronated grip. Neutral grip would have given a better contraction.
MuscleDemonIcon...27-04-2014 @ 20:38 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 27.04.2014 @ 21:00 PM by MuscleDemon
Sunday 27th April 2014


I have had to let the gym slide recently as I have been at war with my dissertation. Faced with a looming deadline I had to put full energy and mental strain towards grappling with the mind numbing dissertation. I was engrossed in to my work that I didn't pay attention towards my feelings and body.
I felt that I had lost size and I tenderly stepped on the scales to observe with abject horror an over 3kg loss of weight.

Light core training at home. A comprehensive training session awaits tomorrow. Excitement ensues.
I am confident to get the bodyweight back and more in a relatively short time.


Hyperextended Sit-ups:
5kg x10. x10. x10.

Good mornings:
20kg x10. x10. x10

Hanging Knee Raises
Bodyweight x10. x10. x10.

Plank:
Bodyweight x1m15s. x1m30s. x1m45s.
MuscleDemonIcon...28-04-2014 @ 19:58 
Avatar
We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 28.04.2014 @ 20:03 PM by MuscleDemon
Monday 28th April 2014


Interesting training session today. I started with overhead squats, moving on to front squats then back squats and finishing with box back squats. Progressively increasing weight on the bar for each exercise until approximate limit reached.


Overhead Squats:
20kg x10.
25kg x8. x8.
30kg x6.
35kg x6. Personal best. x6.

Front Squats
50kg x8.
60kg x8.
70kg x6.
80kg x4. x4.

Back Squats:
100kg x8.
110kg x3.
120kg x4.
120kg x2. x2. x2. - Box.

Snatch:
20kg x2. x2. x3. x4. x4. x5.


The Snatch is essentially the only exercise I can't perform and never understood. I want to finally learn it. Instruction from a friend helped a lot and through focused effort and high light repetitions I am neurologically understanding the movement patterns better.
Many failed attempts. Only recorded reps with relatively correct technique.
PikefingersIcon...29-04-2014 @ 12:44 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq		We now have some strongman kit at our gym in Epsom.

55kg stone - good enough for training reps if you're still learning stones, farmers walk thingys which you can add plates to, 2 large tyres (not the super heavy ones, but good for conditioning work.

If you want to come down and do an events session one saturday you're more than welcome.

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