Twitter Facebook Who's Online - 1 member and 427 guests

journal for 1st comp-at bolton novice strongman competition august 16th.

Users viewing topic: & 2 Guests

josh_ains		journal for 1st comp-at bolton novice strongman competition august 13th.	18-06-2011 @ 16:30
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 20.06.2011 @ 00:10 AM by josh_ains this will be my 1st comp. events are:- press medley-100kg axle/90kg log/90kg barbell/70kg sandbag load medley-water barrell/70-80-100kg sandbags van deadlift-max reps 90 secs will be doing all my training at mo power & have just started to be trained by him.
josh_ains		...	19-06-2011 @ 19:36
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	19th june-overhead events at mo-power. axle c&p-100kgx1 -----continental form. barbell jerk out of rack-90kg+ with purple band x1 ----full olympic technique sandbag-70kgx1-----leaning back into press log press-86kgx1-----really forcing head through log cleans to chest-90kgx1/96kgx1/98kgx1 band tricep pressdowns-4 sets 8 reps
Sparrow		...	19-06-2011 @ 21:10
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Thought the comp was August 13th?
josh_ains		...	20-06-2011 @ 00:11
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 20.06.2011 @ 00:17 AM by josh_ains your right Ive changed it but cant seem to change the title, anychance someone can change the title to 13th august.
josh_ains		...	12-07-2011 @ 00:36
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 12.07.2011 @ 00:38 AM by josh_ains won a small comp based on a power to weight ratio beat a total of 15 or so guys. did hand over hand car pull came 1st could of gone faster but too much slack on rope. farmers walk came second 90kg each hand 15 metres second fastest. yoke came 1st with 220kg for 15 metres fastest time. deadlift came second with 250kg deadlift at 110kg. 11th july trapbar deadlift mid shin height with purple band-200kg 8 reps 3-4 from failure, just peaked on a 250kg deadlift a week ago so not maxing out on reps yet, letting the body recover somewhat. metal block grip for fingers and forearm strength- 20kg kettlebell 13secs right 8 secs left, best times after 3 sets each arm. gluteham machine-3 sets 4 reps just over half range reps, started with quarter range motion, getting more range on these. rope plank-3 sets 5-6 reps.
josh_ains		...	22-07-2011 @ 23:42
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 22.07.2011 @ 23:44 PM by josh_ains havent posted for week + sunday overhead pushing competition events, best set- 40 odd seconds- can easily get this under 40 secs as weights are feeling light, anaerobic conditioning is the issue, this can be improved drastically very fast. tricep isolation exercise. turkish club rotations 2 sets each way both arms. did a 140kg bench having not benched for over 6 weeks, just wanted to see where it was. made own sandbags, a 75kg, I have to press 70kg, I also made a 100kg sandbag which I have carry and load, must of sounded like I killed a burglur, I said to the staff at wickes, have you got some heavy duty bags and duck tape, with a sweat appearance on the forehead from the rain. monday foam roller full body. rack below knee height trapbar deadlift-200kg+purple band 13reps gluteham machine-2 set 5 reps partial rom pinch grip with kettlebell attached-20kg 18 sec right /14sec left rope plank core exercise-3 sets 7 reps wednesday morning clean and press a awkward cylindrical shape 75kg sandbag 3 sets of 1 rep event is perfectly balanced apparently. clean to shoulder and carry 100kg, 4 sets of 1 rep carry in arms, 100kg x 15 metres 2 sets-this is my version of the water barrell wednesday evening box squats with bands-100kg 5x5 reps kettlebell back swings-44kg 3 sets 10 reps deadlift with bands-125kg 5 sets 3 reps friday morning 100kg sandbag carry 15 metres-3 sets 1 length, quite hard on the biceps this, diameter of the bag is much larger than comp equipment, and also doing this uphill. 75kg sandbag press-off bin height press 3 sets 1 rep.
josh_ains		...	25-07-2011 @ 23:28
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 25.07.2011 @ 23:29 PM by josh_ains sunday overhead medley, all comp weights fast time. monday 20 minute walk up moderate hill. foam roller-full body work. trapbar below knee height band resisted deadlift-200kg x 18reps belt & chalk used glute ham raises-2 sets 6 reps just over half range motion foam roller-full body work + glute hams groin stretch and hold in bottom position. 35 minute walk fast pace.
josh_ains		...	28-07-2011 @ 00:28
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 29.07.2011 @ 23:51 PM by josh_ains wednesday morning 8am upon waking- sandbag event training sandbag clean & press-75kg x 4 sets 1 rep sandbag carry in bear hug-100kg x 4 lengths 15 metres up slight incline sandbag cleans to shoulder-75kg 1 set 5 cleans to shoulder wednesday night 7-9pm-squat training full body dynamic stretching-15 minutes long box squats below parrell box-150x1/155x1/160x1/170x1 -- was easy squat lots more left. good mornings- 4 x 10 reps 60kg low rest explosive straightening slow lowering. thick rope arm waves- 4 sets 20 secs rapid small waves/4 sets 8 smashes on the floor. easy 15 minute walk downhill.
josh_ains		...	29-07-2011 @ 23:47
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 29.07.2011 @ 23:50 PM by josh_ains thursday morning-overhead technique work axle C&p work barbell c&p work gluteham machine-2 sets 5 reps nearly full range core work-rope plank then back to standing each rep-3 sets 6 reps foam roller full body. friday morning -sandbag event training. sandbag cleans to shoulder-75kg 2 sets 3 sandbag clean & press 75kg -4 sets 1 rep 15 metre 75kg sandbag carrys- 4 lengths all out 1 set band pull aparts in front/db scarecrows/face pulls 2 sets of each 10 reps
josh_ains		...	31-07-2011 @ 16:58
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	sunday-overheads 20 minute walk up a good hill. axel clean and press-60X1/90x1/100x1/105kgx1PR barbell clean and press-90x1/100x1/105kgx1 PR full body stretching 20 minute walk down a good hill a bit more weight was left on the platform, 110kg on the barbell was easily on the cards, time until comp is 13 days so looking forward to a fast time on the pressing medley.
josh_ains		...	01-08-2011 @ 21:54
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 03.08.2011 @ 22:15 PM by josh_ains monday car deadlift work trapbar deadlift 13inch height...2 inches lower than previous height. 180kg + purple band-22 reps in 90 secs. gluteham machine-2 sets 5 reps just over half range rom. rope plank-3 sets 5 reps. 2hr later-sandbag work 100kg sandbag bear hug sprints-3 distances of 15 metres all out. 75kg sandbag cleans to shoulder-1set2/1set2/1set4/1set5cleans to shoulder.
josh_ains		...	03-08-2011 @ 22:18
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 04.08.2011 @ 14:29 PM by josh_ains wednesday- 20 minute walk up moderate hill. zercher squats-4 sets 5 reps kettlebell swings-44kg kettlebell 4x10 reps speed deadlift-120kg + thick band-4 sets 3 reps finger & thumb grip work-squeeze block with 20kg kettlebell hanging from it. right 23 secs/left 14 secs. 25 minute walk medium pace.
josh_ains		...	05-08-2011 @ 18:34
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	friday-sandbag training distance 15metres- 1 set 3 cleans to shoulder 75kg form work. next 2 sets. run 15metres with it then sprint back, 1st 100kg is a bear hug the technique used to carry the water barrell all the rest are cleaned to the shoulder. 100kg sandbag bear hug-75kg sandbag shouldered-100kg sandbag shouldered-75kg sandbag shouldered. 2 sets 5 minutes rest inbetween sets. dont have enough sandbags so did double the amount of sprints. 75kg sandbag clean and press-3 sets of 1 rep.
josh_ains		...	07-08-2011 @ 19:08
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	sunday- axel clean & press-technique changed, clean with double over grip to rest on belt then clean to shoulders and press,-80x1/90x1/100x1 very easy saved a lot of energy using this form. barbell cleans-60x 5 sets 1/ 80x 3 sets 1 / 90x 3 sets 1 -just getting the clean to be smooth as can be. log curls-60kg log curls-cleaned explosively to upper chest-3 x 8 reps. foam roller treatment on back and calfes, some stretches, 25 minute walk medium pace.