105kg strongman journal
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| Floobler |  | 105kg strongman journal | 13-11-2017 @ 18:03 |
 Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Starting up one of these again for the build up to northern U105kg qualifiers in April. Atm gonna be doing a bit of a bodybuilding / higher volume phase to hopefully fill out my weight class for next year. Once the events are announced I'll add in more specific training. Currently around 101kg so can pack on a solid 10kg and still comfortably make weight, gonna be doing that quite slowly tho to make sure it's quality. Competing in an inters comp in just under 3 weeks but that's just for fun really, focusing more on getting myself better for next year. Today was bench press then lots of chest, shoulder and tricep assistance work Bench press Lots of warmup sets, can't remember them all, then 135kg x 5, x 5, x 5 Dips Bodyweight x 6, x 6, x 6, x 6 +10kg x 6 +20kg x 6 +30kg x 6 +40kg x 6 Incline DB bench (3rd Incline) 65lbs x 10, x 10, x 10, x 10, x 10 Flat DB flyes into neutral grip DB presses 30lbs x 10 then 10 30lbs x 10 then 10 30lbs x 10 then 10 30lbs x 12 then 12 Smith machine shoulder press (7th Incline) 40kg x 8, x 8, x 8, x 8, x 8 Not sure what the empty bar weighs so not counting it, this was a 20kg plate each side. Trying these out cos I was watching big Z do them, don't really like the smith machine but these felt alright actually Overhead rope extensions 80lbs x 15, x 15 110lbs x 10 130lbs x 7 150lbs x 5 - this was the stack ^ superset with side raises, 20lb dumbbells for 5 sets of 12-15 reps Not a bad little session, nothing strenuous really after bench. Low RPE on assistance work, just high volume trying to keep the bar speed high. Decent place to build on | ||
| Floobler |  | ... | 13-11-2017 @ 18:23 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 13.11.2017 @ 18:25 PM by Floobler ^ this was the last set of bench from today | ||
| Floobler | | ... | 14-11-2017 @ 17:16 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Legs today Pin squats (set in 10th postition, slightly below parallel) 60kg x 5, x 5 100kg x 5 130kg x 5 150kg x 5 160kg x 5 170kg x 5, x 5 - pretty tough Safety bar squat (assuming the bar weighs 20kg, could be wrong) 100kg x 3, x 3 130kg x 2 160kg x 8, x 6, x 8 Lying leg curls 100lbs x 8 125lbs x 6 150lbs x 5, x 5, x 5 - this was the stack  100lbs x 12 Calf raise machine 34kg x 12 43kg x 10 52kg x 8 61kg x 8 70kg x 6, x 6, x 6, x 10 Finally able to train calves again after injuring my foot at a trampoline park  | ||
| Floobler | | ... | 14-11-2017 @ 17:29 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | These both looked a lot easier than they felt lol | ||
| Floobler | | ... | 15-11-2017 @ 17:31 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Back and bicep assistance work today. Bent over rows Bar x 12, x 12 50kg. 12 80kg x 10 100kg x 8 120kg x 6 135kg x 6 150kg x 6 Wide neutral grip pull-ups BW x 5, x 5, x 5 +5kg x 5, x 5, x 5 +10kg x 5, x 5, x 5 Plate rows 20kg x 15 40kg x 12 60kg x 10 70kg x 8 80kg x 8 Barbell curls 20kg x 8 30kg x 8 40kg x 8, x 8, x 8, x 8, x 10 Would have liked to do a bit more but was running out of time | ||
| Floobler | | ... | 17-11-2017 @ 20:54 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Overhead press + triceps today Axle press (from the rack) Bar x 5, x 5 40kg x 4 Add red bands (approx 40-50kg at the top) and leg drive 40kg x 3, x 3 55kg x 2 65kg x 2 75kg x 2, x 2, x 2, x 2 - everything felt slightly off but was getting better each set Remove bands 75kg x 2 95kg x 2 Add double ply elbow sleeves (don't normally wear these in training but wanted to get used to them for the comp) 105kg x 2 115kg x 2 - lost the line terribly on the second rep, went walkabout 125kg x 1 - lost the line again, failed the second rep 125kg x 1 - same again  100kg x 7 The goal for tonight was 125 for a double, annoyed to have failed it cos I feel the strength is there on a good day High incline bench (with axle) 40kg x 6, x 6 60kg x 6, x 6 75kg x 5 90kg x 3, x 3, x 3, x 3, x 5 ^ very easy, pretty much speed work Close grip bench press against doubled mini bands (maybe about 30-40kg at the top?) 40kg x 5, x 5 60kg x 3 80kg x 3 90kg x 3, x 3, x 3, x 3, x 3 - felt heavy, moved fairly fast tho Remove bands 90kg x 10 - did this set touch & go, bar moved quick Standing one arm dumbbell extensions 11kg x 10, x 10 16kg x 8, x 8, x 8, x 8 Not bad, the axle pressing took a lot out of me, feel drained rn. Planned on training events and deadlifts tomorrow, will probably have to be more of a speed session | ||
| Floobler | | ... | 18-11-2017 @ 02:56 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | |||
| Floobler | | ... | 18-11-2017 @ 17:00 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Deadlift (speed work) 60kg x 3, x 3 90kg x 2 120kg x 2 140kg x 2 160kg x 2, x 2, x 2, x 2, x 2 160kg x 5, x 5 - did these sets touch & go Axle continentals (just the clean, no press) 52kg x 5 72kg x 5 87kg x 3 102kg x 1 112kg x 1, x 3 Felt easy enough, will probably do a few cleans with comp weight next week or slightly above Duck walk (first time really training this movement) 80kg x 20m, x 20m 120kg x 20m, x 20m 160kg x 20m Medley 90kg keg into 100kg keg into 160kg duck walk into 100kg natural stone, each carried for 15-20m ^ finished in 1:13, fumbled the pick up on the natural stone and cost myself a lot of time. If not for that could have gone sub 1 minute. This was brutal Atlas stones 60kg to 54" x 3, x 3, x 3, x 3, x 3 - just practicing technique, did most of them as one motions 60kg to 66" 75kg to 66" 90kg to 66" 90kg to 66" 110kg FAILED to 54" 110kg to 54" Add tacky 120kg to 48" 135kg to 48" 150kg to 42" Fairly happy, never gone over 120kg before. The stone run should still be my worst event but I seem to be making progress, tacky makes a MASSIVE difference | ||
| Floobler | | ... | 20-11-2017 @ 19:10 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Pumptastic chest / shoulder session today Bench press Couple warm up sets with 20kg & 40kg 60kg x 8 80kg x 8 100kg x 6 120kg x 5, x 5, x 5, x 8 Took a wider grip than normal today, just feeling it out. Misgrooved most of these lol High incline axle press Bar x 12 40kg x 10 50kg x 10 60kg x 9 70kg x 9 80kg x 7, x 7 60kg x 12 Dips Bodyweight x 9 sets of 10 Bodyweight x 13 ^ Superset each with 5kg lateral raises | ||
| Floobler | | ... | 21-11-2017 @ 20:21 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Squat (wearing double ply knee sleeves) 60kg x 3, x 3, x 3 90kg x 2, x 3 120kg x 2 150kg x 1 170kg x 1 190kg x 1 205kg x 1 220kg x 3 180kg x 12 Leg press 150kg x 12 230kg x 10 290kg x 8 340kg x 6 380kg x 6 420kg x 9 Lying leg curls 100lbs 10x10 Calf raise machine 43kg 10x10 Seated calf raise 20kg x 5 30kg x 5 40kg x 5, x 5, x 5 | ||
| Floobler | | ... | 22-11-2017 @ 01:11 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Top set of squats from today | ||
| Floobler | | ... | 22-11-2017 @ 16:26 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Chinups Bodyweight x 3, x 3, x 3, x 3 +20kg x 3, x 3 +35kg x 3, x 3 +50kg x 2, x 2 Wanted 3 with 50kg but this equals my best even though I'm 5kg heavier Wide grip pullups Bodyweight x 5, x 5, x 5 Bent over rows 60kg x 10, x 10 80kg x 8 100kg x 5 120kg x 15 Rolling thunder deadlift 20kg 40kg 50kg 60kg x 6, x 6 (each set was 3 reps alternate arms) Barbell hold (keeping away from the body) 100kg x 53 seconds Barbell curls 20kg x 8 30kg x 8 40kg x 5 50kg x 5, x 5, x 5 Preacher dumbbell curls 11kg x 12, x 12, x 12 11kg x 12, x 3, x 2 (this was one rest pause set) | ||
| Floobler | | ... | 19-12-2017 @ 00:27 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Not updated this in a few weeks, prep for northerns has started, 3 out of 5 events aren't great for me :/ Clean & press (one clean then push press) Bar x 2 sets 40kg 60kg 80kg 3 sets of 2 Just as a warmup for log, no belt Log press 73kg 4 sets of 5 83kg 3 sets of 3 Weights moved fast but balance was a bit of an issue, not pressed a log in ages. Should be better next time, this was again no belt Monster dumbbell strict press 20kg 3 sets of 4 31kg 2 sets of 3 41kg 2 sets of 2 46kg 2 sets of 1 - hard with the left, easy with the right Incline bench press (low incline) Bar x 8 50kg x 8 70kg x 8 90kg x 8 110kg 4 sets of 6 | ||
| Floobler | | ... | 19-12-2017 @ 22:57 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Bent over rows Bar x 2 sets 50kg x 2 sets 80kg 100kg 120kg 140kg 155kg x 9 - PB, was pretty sloppy but not too bothered Wide grip pull-ups Bodyweight 5 sets of 5 +20kg x 3 +20kg x 8 - did this set close grip Axle deadlift (off 3" blocks) 60kg 3 sets of 3 100kg x 1 120kg x 1 130kg x 1 140kg x 1 Swap to mixed grip, was double overhand up to this point 140kg x 1 160kg x 5 180kg x 1 190kg x 1 Barbell curls Bar x 12 30kg x 10 40kg x 8 50kg 3 sets of 6 60kg 2 sets of 3 - bit too much swing Spider DB curls (did this on the yoke lol) 5kg 3 sets of 12 10kg 3 sets of 8 10kg x 8 drop set to 5kg x 10 | ||
| Floobler | | ... | 20-12-2017 @ 00:47 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Last two days of training | ||