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Slow & Steady Gains

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StrengthStudentIconSlow & Steady Gains01-03-2015 @ 20:43 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 23.03.2015 @ 20:13 PM by StrengthStudent
Took some time off of structured training as I was really falling into the "paralysis by analysis" trap. I'm determined to correct this and stick to a plan this time, so thought I should start a new log. Training starts tomorrow Cool

Starting best lifts @87kg:

Squat 182.5kg
Bench 125kg TnG, 120kg paused
Deadlift 210kg
Log press 100kg

Current best lifts @88kg:
Squat 190kg
Bench 130kg TnG, 120kg paused
Deadlift 210kg
Log press 100kg
StrengthStudentIcon...01-03-2015 @ 20:55 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Here's the plan:

Monday
Deadlift
Log press
Farmers (if weather allows)

Wednesday
Accessory work

Friday
Squat
Front squat
RDLs

Saturday
Bench
Upper back work
Heavy arm work
Light shoulders

Would like to find somewhere to do event training in the future. As it is, Monday is currently my "event" day but I don't really have much in the way of implements Unhappy. But I think I really need to work on my grip so could use the opportunity to hammer some grip at the end of the session. On Wednesday I'll just be doing work on movements/muscle groups I feel are weak points or that will generally help my big lifts. A typical session will probably include some strict pressing, some rows, some glute ham raises and some bodybuilding stuff for chest & arms.
BoarIcon...01-03-2015 @ 20:59 
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Nothing left in the tank.
Member 5, 25569 posts
Administrator
start off by making a nice sandbag !! a sweet bit of event training kit !
StrengthStudentIcon...01-03-2015 @ 21:05 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Boar said:start off by making a nice sandbag !! a sweet bit of event training kit !


Good idea! Would you just use that for loading or are there any other purposes? Already took an empty keg home from work the other day but haven't bothered filling it with anything yet.
StrengthStudentIcon...02-03-2015 @ 21:19 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Considering my problem is not sticking to a certain program this is not the best way to start a new training log, but I decided last minute to run madcows 5x5 instead of the above split. Will run it until I stall on all lifts then will revert to the original plan, hopefully then I will have more equipment to do a proper events day and/or will be driving so I can go to an actual strongman gym. Anyway, tonight's training:

Squat (no belt or sleeves)
Bar x 10
60 x 5
90 x 5
110 x 5
130 x 5
145 x 5
Pretty sure top set was a beltless PB, was super easy too, it felt like I had about 10 reps in me. It was so easy in fact that I decided to add in my belt and sleeves and do a couple of singles.
165 x 1
175 x 1
185 x 1
Nice PB, but will lay off heavier weights from now and just focus on building up my sets of 5. Goal is 180 x 5 before I test again.

Pause bench
Bar x 15
40 x 10
60 x 5
80 x 5
90 x 5
100 x 5
Easy, want to build up to doing my paused max for a set of 5.

BB rows
Bar x 10
60 x 5
80 x 5
90 x 5
100 x 5
110 x 5
Really want to strengthen my upper back for deadlifts, think progressing on these will do the trick nicely.

RDLs
60 x 10
90 x 10
120 x 10
135 x 10
Don't do these often, default PB.

Incline bench
Bar x 10
40 x 5
60 x 20
Going to slowly add weight, keeping reps high.

Chin-ups
BW x 15
BW+5 x 8,8,8

Finished off with 3 sets of lateral raises, light.
StrengthStudentIcon...03-03-2015 @ 19:19 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Swam half a mile today. The speed and technique is still there from my competitive days, but the endurance definitely is not Unhappy on a side note I signed up for my first strongman novice comp, so very excited about that Cool
StrengthStudentIcon...04-03-2015 @ 11:49 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Squat
60 x 5
90 x 5
110 x 5,5
Did these high bar ATG, 100% raw.

Strict press
Bar x 12,12
40 x 5
50 x 5
60 x 5
62 x 5
50 x 12
Just working up to one top set didn't seem like enough volume, so added in a back off set. Trying out paused reps without a belt, feels good for building pure shoulder strength.

2" deficit deadlifts (beltless)
50 x 8
90 x 5
120 x 5
145 x 5
Add straps
165 x 5
Top set was pretty tough, think it's mainly because I'm so used to pulling with a belt. Also pulled with a doh grip on all the workup sets, really trying to strengthen my grip as farmers looks like it'll be the toughest event for me in the upcoming comp.

Pull-ups (various grips)
BW x 5
BW+15 x 8,8,8

Dips
BW x 10
BW+15 x 10
BW+25 x 10
BW+30 x 10

Finished off the session by super setting some light curls with standing calf raises, ended up doing 5x10 for both.
StrengthStudentIcon...06-03-2015 @ 22:12 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 07.03.2015 @ 01:08 AM by StrengthStudent
Squat (beltless)
60 x 5,5
90 x 5
110 x 5
130 x 5
150 x 3
112.5 x 10
Paused the last rep of every set, still easy. Decided to add 2.5kg and a couple of reps on the last set to make it a PB set of 10.

Pause bench
Bar x 15
40 x 10
60 x 5
80 x 5
90 x 5
97.5 x 5
102.5 x 3
90 x 8
Hit all required reps cleanly, but not as easily as I would have liked. May have to stop pausing the reps.

BB rows
Bar x 15
60 x 5
80 x 5
92.5 x 5
102.5 x 5
112.5 x 3
92.5 x 10
Last set felt easy so squeezed out another couple of reps.

Seated Arnold press
10's x 10
20's x 12,12,12
First time trying Arnold presses, started very light. Feels good for delts, will increase weight linearly.

Hammer curls (cheating)
10's x 10
20's x 5
30's x 5
35's x 5
Pretty bad form, but very happy to be curling the 35's!

Incline DB curls
15's x 12,10,10

GHR's
BW x 10
BW+27.5 x 10,10,8

Finished the session with 3 sets of 12 on facepulls. Pretty happy, only thing that bothers me is how difficult my bench sets were.
StrengthStudentIcon...09-03-2015 @ 15:47 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 09.03.2015 @ 16:40 PM by StrengthStudent
Based on how easy my squats have been going lately I've decided that I'll start my Monday & Friday sessions with bench as I think it needs more attention.

Bench
Bar x 12,12
40 x 10
60 x 5
80 x 5
90 x 5
97.5 x 5
102.5 x 5
Only pausing the last rep of my sets now, feels a lot better as I can get into a nice groove and make each rep the same. Felt like I had around 3 reps in the tank on the top set.

Squat (beltless)
60 x 5,5
90 x 5
110 x 5
130 x 5
150 x 5
Another beltless PB, all time best set of 5 is 152.5 so should be able to top that next week without a belt.

BB rows
Bar x 10
40 x 5
60 x 5
80 x 5
92.5 x 5
102.5 x 5
112.5 x 5

SLDL
70 x 5
100 x 5
120 x 5
Add belt & straps
140 x 10

Incline bench
Bar x 10
40 x 5
62.5 x 20
Felt really good so decided to do a few singles.
82.5 x 1
92.5 x 1
102.5 x 1
112.5 x 1 - PB!

Chin-ups
BW x 5
BW+2.5 x 12,10
Wide grip
BW x 9

Definitely the strongest I've ever been today, and I'm getting stronger every week. Feelsgoodman. Finished with some light lateral raises & tricep extensions for my left arm.
edi86Icon...09-03-2015 @ 19:01 
Member 5548, 415 posts
SQ 270, BP 157.5, DL 310
737.5 kgs @ 110kgs UnEq		Looks good, great squat progress already! What was your programme like before if you don't mind me asking?
StrengthStudentIcon...09-03-2015 @ 23:15 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
edi86 said:Looks good, great squat progress already! What was your programme like before if you don't mind me asking?


Recently it's been total s**te tbh. If I don't have a plan I tend to just go in and work up to a grindy top single, usually with pretty poor technique. What made it worse was that I love training so much I ended up doing that about 6 times a week for the same lift, which is probably why I had two injuries fairly recently. Trying to be much smarter now, and it's already starting to pay off.
StrengthStudentIcon...11-03-2015 @ 11:22 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		All sets today were done beltless.

Squat (high bar ATG)
60 x 5
90 x 5
110 x 5,5

Strict press
20 x 12,12
40 x 5
50 x 5
60 x 5
64 x 5
52.5 x 10

Deadlift
50 x 10
90 x 5
120 x 5
150 x 5 - doh
Add straps
170 x 5
After last week I had the choice to either remove the deficit or add a belt. Decided it was to be the former, felt much better. Contemplated adding in a few sets of block pulls after this as the upcoming comp has 240 for reps from 18", but decided that can wait till later.

Pull-ups (various grips)
BW x 5
BW+10 x 5
BW+20 x 5
BW+22.5 x 5
BW+10 x 10

Dips
BW x 8
BW+20 x 8
BW+30 x 8
BW+40 x 8 - very tough, poor form on last two reps
BW x 20

Finished off by super setting 5 sets of barbell curls with 5 sets of calf raises.
StrengthStudentIcon...14-03-2015 @ 21:30 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 15.03.2015 @ 00:05 AM by StrengthStudent
Work schedule has been hectic so ended up having to do my Friday session on Thursday night. Didn't have any time for assistance work so just did the main lifts.

Bench
20 x 20
40 x 10
60 x 5
80 x 5
90 x 5
97.5 x 5
105 x 3 - paused
Felt good, decided to try a single
120 x 1 - misgroove, still easy
90 x 12

Squat - no belt, last rep paused
60 x5,5
90 x 5
115 x 5
135 x 5
155 x 3
115 x 10
Couple of stupid mistakes here, firstly on the top set I actually misloaded the bar so that one side was 5kg heavier than the other. I felt it straight away and reracked it, but walking it out slightly strained my lower back. Secondly, I'd been pausing the last rep on all my ramp up sets, and planned on pausing the last on my top set as well. Ended up losing control slightly at the bottom and going ATG, causing the rep to turn into a good morning and a real grinder. That in combination with the misload slightly tweaked my lower back, but it seems to have healed after a couple of days.

Rows
20 x 20
60 x 5
80 x 5
95 x 5
105 x 5
115 x 5
95 x 5

Was going to finish up with assistance work tonight, but my idiotic self got the better of me as my squat have been feeling so strong lately, so I decided to do some heavy singles.

Squat
20 x 20 half reps
60 x 5
90 x 5
Add belt
120 x 5
140 x 3
160 x 1
170 x 1
180 x 1
190 x 1
Huge PB!! Tried to film but storage was full on my iPad, so camera cut off after 3 seconds. It was pretty easy too, so I decided to delete some stuff and film an attempt at 195, which I failed. Was definitely strong enough, had a ton of power out of the bottom but just lost balance and came up onto my toes. Will upload shortly. End result, though, is that my back isn't in the best shape now and my nervous system is probably f**ked for training next week. Well done, me. Decided to top it off with some more failure, this time on the bench.

Bench
20 x 12,12
60 x 5,5
80 x 3
90 x 1
100 x 1
110 x 1
120 x 1
125 x 0
60 x 30 - very random, more out of frustration than anything.
StrengthStudentIcon...16-03-2015 @ 18:08 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 16.03.2015 @ 18:13 PM by StrengthStudent
Was annoyed after Saturday's training, so ended up doing a ton of work today.

Farmers walk
17.5 x 20m
47.5 x 20m
77.5 x 20m
87.5 x 10m,10m
97.5 x 10m
102.5 x 10m



Log press
35 x 8
Strict one motions
55 x 5
60 x 5
65 x 5
70 x 3
75 x 1
Strict (1 clean per set)
77.5 x 1
60 x 10

15" Deadlift
60 x 5
90 x 5
110 x 5
140 x 5
160 x 5
180 x 10

CGBP
20 x 10
40 x 10
60 x 10
80 x 10
92.5 x 10
67.5 x 20

Chin-ups
BW x 5
BW+15 x 5
BW+20 x 5
BW+25 x 5,5
BW+5 x 12

BB curls
20 x 5
35 x 5
50 x 8 - pretty loose form
35 x 8,8,8 - super strict
30 x 12 - reverse grip

Calf raises
60 x 10
90 x 5
120 x 5
140 x 5
150 x 5
160 x 5

Lateral raise / rear delt raise superset
13.5's x 10/10
13.5's x 10/10
13.5's x 10/10

Starting to train the specific events of my comp, think farmers will be the toughest for me as it'll be with 120 (not sure of distance). Also threw in a bunch of iso work at the end because I'm sick of having small arms and delts!
StrengthStudentIcon...18-03-2015 @ 16:25 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq		Bench
20 x 15
50 x 5,5
70 x 5
90 x 5
100 x 5
110 x 5 - PB
70 x 20

Lower back was still sore from last few days of training, so decided to do front squats.

Front squat
20 x 5
60 x 5
80 x 5
Add belt
100 x 5
120 x 5 - PB
130 x 1
140 x 1 - PB
Came forwards with 140 and the bar nearly rolled off my shoulders. Was close to bailing but managed to grind through it. However it did strain my wrists pretty bad and didn't feel great on my back.

Strict press
20 x 10
Add belt
40 x 5
50 x 5
60 x 9 - wanted 10, still a 1 rep PB
40 x 17 - wanted 20

Pull-ups
BW x 10
BW+15 x 10
BW+25 x 1
BW+35 x 1
BW+45 x 1
Wasn't in the best mind set, just decided to test my 1RM for the hell of it.

CGBP
20 x 10
60 x 5
80 x 3
95 x 1
110 x 1
120 x 0
Based on the speed of 110 I should have definitely had 120, I think I end up psyching myself out on bench right around 120, the weight feels so heavy in my hands. I'm falling right back into my old problems, need to get back on a structured plan.

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