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StrengthStudent | Slow & Steady Gains | 01-03-2015 @ 20:43 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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 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 | ||
StrengthStudent | ... | 01-03-2015 @ 20:55 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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 . 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. | ||
Boar | ... | 01-03-2015 @ 20:59 | |
Nothing left in the tank. Member 5, 25569 posts Administrator | start off by making a nice sandbag !! a sweet bit of event training kit ! | ||
StrengthStudent | ... | 01-03-2015 @ 21:05 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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. | ||
StrengthStudent | ... | 02-03-2015 @ 21:19 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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. | ||
StrengthStudent | ... | 03-03-2015 @ 19:19 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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 on a side note I signed up for my first strongman novice comp, so very excited about that | ||
StrengthStudent | ... | 04-03-2015 @ 11:49 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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. | ||
StrengthStudent | ... | 06-03-2015 @ 22:12 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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. | ||
StrengthStudent | ... | 09-03-2015 @ 15:47 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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. | ||
edi86 | ... | 09-03-2015 @ 19:01 | |
Member 5548, 415 posts SQ 270, BP 157.5, DL 310737.5 kgs @ 110kgs UnEq | Looks good, great squat progress already! What was your programme like before if you don't mind me asking? | ||
StrengthStudent | ... | 09-03-2015 @ 23:15 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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. | ||
StrengthStudent | ... | 11-03-2015 @ 11:22 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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. | ||
StrengthStudent | ... | 14-03-2015 @ 21:30 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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. | ||
StrengthStudent | ... | 16-03-2015 @ 18:08 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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! | ||
StrengthStudent | ... | 18-03-2015 @ 16:25 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 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. | ||