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Owen's 'strongman' log

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OwenL		...	11-01-2015 @ 11:14
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	Squats 70X5, 3 100X3, 3 120X3 130X1 140X1 145X 5, 5, 5, 5, 5, 5, 5 All beltless. Getting tougher BOR 75X5X5 Curls Pull ups Still only 75kg....upped my kcals by over 800 lol
adillon10		...	11-01-2015 @ 11:44
Member 3863, 1275 posts SQ 155, BP 110, DL 182 447.0 kgs @ 75kgs UnEq	Great work mate, love seeing your vids on instagram keep them coming!
OwenL		...	12-01-2015 @ 08:18
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	Cheers mate. Good little way of blogging a comeback lol
fctilidie		...	12-01-2015 @ 08:44
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Nice squats matey. When will see log pressing back in here?
OwenL		...	12-01-2015 @ 08:59
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	fctilidie said:Nice squats matey. When will see log pressing back in here? Thanks mate. Not yet, need some stronger shoulders first, but on day when im over at yours i may have a dabble
OwenL		...	12-01-2015 @ 12:17
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	Good one today Bench, all paused. 50x6 60x6 70x5 82.5x5 87.5x5 -------- 92.5x8 - top set -------- 102.5kgx1 110x1 117.5x1 (recent pb) 120x1 (recent pb) Speed bench - 72.5x4x6 sets Incline bb press 60x8 70x8x4sets, last reps paused. DB OHP 22x5 28x5x3sets 1arm row 34x5x5 Scapula retraction and rotator cuff work.
OwenL		...	12-01-2015 @ 15:43
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq
OwenL		...	13-01-2015 @ 16:41
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	Squats 70x3, 3 100x3 120x3 135x3 145x1 155x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 (10x3 lol) All beltless, got a bit hard i guess. OHP 45x5 50x3 60x3 65x7 recent pb Pull ups 4x8 bw CGBP 60x8 70x8 80x8 85x8 t'n'g Shoulder and hip prehab
OwenL		...	13-01-2015 @ 17:09
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq
OwenL		...	14-01-2015 @ 21:00
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	Not a bad session, but need to learn to not train after a shift at work lol deadlifts 70x5, 3 120x3 150x3 170x3 180x2 190x2 200x2 (belt on) 162.5x3x8, 90 secs rest between sets Bench, paused 60x3 70x3 75x3 90x3 100x5f6 not far of the 6th Wide grip bench 60x6, 70x6, 80x6, 85x6 Incline db press 24kg per arm, 15, 15, 15 swiss bar, chest supported row 40x10x3sets stretching and bits
OwenL		The Cube Method 1.0	16-01-2015 @ 08:29
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	Going to actually run a programme for long term goals, and long term gains. Going to run Brandon Lillys 'cube method' in order to get me towards a long term goal of squatting 230, benching 160 and deadlifting 300. The basis is an explosive day, a heavy day, a rep based day, and a bodybuilding day for weak parts. Im going to start it properly on my first day off from work on Sunday however i am training today in the same manner. Ill run an inital programme which kind of gets me to my first comp on 21st Feb. Between then and now i wont miss any weights, and shall look for rep PBs that will give me the confidence to do 200/130/250 at the comp. Ill possibly do 1rms in the context of the plan - no misses, and only going for it if im confident. After this cycle ill look at the assistance exercises to address any weaknesses and probably just swap it up to keep it fun. The main, first lifts will ALWAYS be deadlift from floor, squat, and paused bench. I will also use bands and chains on my explosive days, again for added variation and out of interest Theres another older alternative to the cube which involves not doing the competition lifts first all the time (i.e never heavy pulling from the floor) but thats not what im after and i feel more of the lifts will make me better at the lifts lol. Ill also do some heavy walk outs to ready me for the comp and improvise the assistance exercises sometimes as not every gym has every piece of equipment. Lets do this! I wont type out the full programme, ask questions or just observe the workouts and ill try to make it clear as i can when i log. p.s i know fctillidie will enjoy me using a real life structured programme. lol!
OwenL		...	16-01-2015 @ 13:32
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	I underestimated the light 'explosive day'! lol Squat, low bar, belt for top sets, 8x3, 65% 70x3, 3 90x3, 3 100x3 110x3 117x3 --- 122.5x3, 3, 3, 3, 3, 3 125x3, 3 weight was fine, new bar position was OK. Got some knees issues atm goes away once warm but ill have a go at sorting it out during warm ups, and off days. Seems to be hip/groin related. Hitting depth isnt an issue but my right leg seems to take over (left knee is the pain) and i just think the left side may be impinging and very tight. I may cut depth a bit if it eases the issue. Least i have the option. Front Squat beltless 70%x5x2 70x5 80x5 90x5 100x5, 5 Paused squat, 60% 2-3x8 112.5x8, 8 one beltless, one with belt. Lunges 20kg db per hand, x15, 15, 15 per leg GHR 3x10, BW. Back Raises 4x12, some isometric holds etc. Pull Ups 8, 7, 7, 7 Good
OwenL		...	18-01-2015 @ 14:09
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	Really happy with today. Hit my goals even after a night shift. Warm up - roll, stretch and banded exercises. Deadlifts 70X5, 2 120x2, 2 150X2 170X2 185x2 195X2 205X2 215X2 225X2 recent pb Block pulls 197.5x3x2 sets 1" deficit pulls 172.5x 6, 6 SLDL - 70x15x3 Pull ups Shrugs Curls
DomRedshaw		...	18-01-2015 @ 14:15
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255 627.0 kgs @ 88kgs UnEq	looking strong mate. nice goals too
OwenL		...	18-01-2015 @ 20:59
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	DomRedshaw said:looking strong mate. nice goals too Thanks dom

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