Sparrow Legs Strongman Training
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| Sparrow |  | ... | 06-07-2015 @ 18:45 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Dynamic warm up. Snatch (no hook, no feet) 40kg x 2, 2 50kg x 1 60kg x 1 70kg x 1 75kg x 1, 1, 1, 1, 1 Clean off blocks (knee height) 50kg x 2 70kg x 2 90kg x 2 100kg x 2, 2, 2, 2 (used wraps for last 2 sets) Squat high bar 60kg x 3 100kg x 3 130kg x 3 150kg x 1 Add light wraps 160kg x 3, 3, 3, 3 SLDL 90kg x 2 110kg x 2 140kg x 6, 6, 6, 6 Superset: (Poor man's) glute-ham raise 10, 10, 10 DB split squat (rear leg elevated) 15kg 6, 6, 6 (each leg) Static stretches to cool down. Destroyed! | ||
| Sparrow | | ... | 06-07-2015 @ 20:31 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 06.07.2015 @ 20:33 PM by Sparrow | ||
| AndyCoupe |  | ... | 06-07-2015 @ 20:48 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Is that all you did? | ||
| WILLSAN | | ... | 06-07-2015 @ 20:59 |
 Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | top soundtrack. and some solid lifting. do you think you will ever compete in sm again? | ||
| Sparrow | | ... | 09-07-2015 @ 22:24 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Yeah, Andy - only took about 2.5 hours ha ha. Thanks, Will. I'm still undecided with the strongman. I realised I was never going to be statically strong enough at 105kg to compete with the best unless I started doing things I didn't want to do. However, if my static strength at 90kg is less of an issue than it was at 105kg, which I think it should be (as I'm pretty sure I can be nearly as strong as I was), and I can still do well on my strong events, then I would like to compete in strongman again. It just didn't work out this year with dates. Perhaps it will be t year, but even if it doesn't, I'm committed to improving my weightlifting numbers. I keep getting the urge to start rowing again too LOL. | ||
| Sparrow | | ... | 09-07-2015 @ 22:33 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 09.07.2015 @ 22:38 PM by Sparrow Wednesday 8th JulyDungeon session with Andy Mobilize Snatch pull, power snatch, hang snatch 40 50 60 65 65 65 70 75 80 (failed PS - completed the complex but went below parallel) Squat 60kg x 5 100kg x 3 130kg x 1 Add light knee wraps 150kg x 5 140kg x 5, 5, 5 Strict press + BB row superset 60 x 2 + 60 x 4 70 x 3 + 70 x 8 70 x 3 + 80 x 8 70 x 3 + 80 x 8 Isometric back extension + multi- directional lunge 45 secs x 3 45 secs x 3 Stretch. | ||
| Sparrow | | ... | 12-07-2015 @ 05:22 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Friday 10th July Adlington with Andy Clean 50kg x 3 70kg x 2 90kg x 1 110kg x 1 120kg x 1 125kg x 1 130kg x 1 Hang power clean 85kg x 12, 12 Squat high bar 60kg x 1 100kg x 1 140kg x 1 Add light wraps 160kg x 1 180kg x 1 160kg x 5, 5 Deadlift 110kg x 3 150kg x 1 180kg x 1 210kg x 1 190kg x 3, 3 I ran out of time so finished off the session on Saturday morning: Push press + power jerk 50kg x 2 70kg x 1 87.5kg x 3, 3, 3, 3, 3 Video of some of the lifts is in Andy's journal. | ||
| AndyCoupe | | ... | 12-07-2015 @ 09:54 |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Post Edited: 12.07.2015 @ 09:54 AM by AndyCoupe Tough session that!!Machine like cycling  You'll push 135+ next week. | ||
| deleted2_20210523 | | ... | 12-07-2015 @ 10:31 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| Sparrow | | ... | 12-07-2015 @ 19:16 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | kirkynick said:I like how the Power Bear (aka Fat Pete) always seems to get caught on camera with his tub out  I'm not convinced it is purely by chance every time. | ||
| Sparrow | | ... | 12-07-2015 @ 21:47 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | AndyCoupe said:Tough session that!! Machine like cycling You'll push 135+ next week. Yeah it was tough! I would love 135+ at this stage. TBH I'm pretty happy with 130 at this point! Onwards! | ||
| Sparrow | | ... | 13-07-2015 @ 21:31 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Monday 13th July Snatch no hook, no feet 40kg x 3 50kg x 2 60kg x 1 70kg x 1 80kg x 1, 1, 0, 1, 1, 1 Clean off blocks 50kg x 2 70kg x 1 90kg x 1 110kg x 1+0 105kg x 0, 1+0 I hate these. Squat high bar 100kg x 3 140kg x 1 Add light wraps 170kg x 3, 3, 3, 3 SLDL 105kg x 3 145kg x 6, 6, 6, 6 DB split squats 20kg x 6, 6, 6 (each leg) Tough session! | ||
| Sparrow | | ... | 13-07-2015 @ 21:45 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 13.07.2015 @ 21:45 PM by Sparrow No idea what's going on with these: | ||
| AndyCoupe | | ... | 13-07-2015 @ 22:22 |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | LOL that clean was funny It's because it was on your knee cap! | ||
| Sparrow | | ... | 15-07-2015 @ 22:27 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 15.07.2015 @ 22:27 PM by Sparrow It wasn't funny to me - it annoyed me greatly! Wednesday 15th July Dungeon with Andy the Turk Snatch pull, power snatch, hang snatch complex 40 50 60 70, 70, 70, 70, 70 75 80 PB 85 PB 90 PB including a PB power snatch Squat high bar 60 x 3 100 x 3 130 x 2 Add light wraps 155 x 5 145 x 5, 5, 5 Strict press 40 x 3 60 x 1 75 x 3, 3, 3 Superset with: Bent over row 40 x 3 60 x 1 75 x 8, 8, 8 Isometric back extension BW x 45 secs, 45 secs +10 x 45 secs Superset with: Multi-directional lunges 45 secs x 3 | ||
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