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Beginner Strongman

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BatmanIcon...24-01-2012 @ 14:14 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		I've entered the northern qualifier for Natural Strongest Man so pushing for that now. Gonna have to get to a gym to do some events training!

Tues 24th.

Foam rolling, mobility and tons of double KB front squats (20kg each hand).

DB press with fat gripz (neutral grip)
16kg (each hand) x 5
20 x 5
24 x 3
32 for 3 x 3 - rep PB

High pull snatch combo (2 high pulls then 1 power snatch) with straps
50 x 3
60 for 4 x 5

supersetted with bent over shrugs 5 x 10 - 12 @ 80kg

L-sits and cable twists to finish.
BatmanIcon...26-01-2012 @ 22:37 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		Thurs 26th

Short warm up, in a rush. Spent too long chatting s**t...

17inch pulls!
60 x 3
100 x 3
140 x 1 - add wraps
160 x 1
170 x 1
180 x F - on most of these i felt like the bar was drifting forward.
170 x 1
140 x 5

Front squats (clean 1st rep)
50 x 3
60 x 3
70 x 4
70 for 2 x 3

DB bench press with fat grips. Supersetted with squats.
20 x 10
28 x 6
36 x 5
40 x 5
40 x 3

And outta here.

Anyone else find it difficult to pull in their normal deadlift groove from blocks? 1st time I've done it really so its technically a PB.
Really felt like the bar was drifting out in front of me.
BatmanIcon...30-01-2012 @ 22:07 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		Mon 30th.

Burst water pipe down the road so we had to shut the gym. Tried some gymnastics instead. Got a new lad at the gym that does some. Did some handstands, head springs, l sits and stuff like that. Was pretty cool. Then we did a load of 1 ARM press UPS and some pistol squats. Push presses and benching tomorrow hopefully.
BatmanIcon...31-01-2012 @ 18:31 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		Tues 31st.

Warm up practicing cartwheels handstands and some jumping rope for 10 mins.

Strict 1 arm press
16kg x 5
20 x 5
24 x 5 - all with no rest.

Push press
60 x 3
70 x 3
80 for 2 x 3 then 1 x 5

1 arm press ups about 15 reps each arm alternating every few reps.

1 arm floor press + upright row with external rotation (a power clean to cuban press)
28kg x 5 each arm + 12kg DBs x 10
28 x 5 + 12 x 12
28 for 2 x 5

Practiced a few forward head springs and failed miserably so did some more handstands instead.
BatmanIcon...01-02-2012 @ 13:41 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq
Post Edited: 01.02.2012 @ 13:41 PM by Batman
Wed 1st.

Warm up with some foam rolling and some mobility. Did a few handstands and some more cartwheels.

High pull, high pull, power snatch
bar x 3
40 x 3
50 x 3
60 x 3

Power clean
70 x 2
80 x 2
90 x 1
100 x F - bottled it. ended up just high pulling it.
95 x 1
100 x 1 (edit, this is matching my PB)
105 x F - failed it twice, both times just looked like a speed dead.

Deadlift
100 x 2
120 x 2
140 x 2
150 x 1
160 x 1
170 x 1 - Match PB. Was planning 150 for 5 x 2 but felt decent and wated to get 170 after i failed it from 18inches the other day. So now i really think its just getting set up correctly to pull from blocks.

Seated row 4 x 8 @ 80kg.
slimsimIcon...01-02-2012 @ 14:30 
My asshole is not watertight.
Member 2926, 6051 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq		Alright mate, good luck with the training and comps.

Junction in Wakey is defo the best option for events training but if you're struggling for lack of equipment for your normal training then you should think about joining Bradford uni free weights room. It's dead basic but there's a power rack, squat stands some decent bars and more weight than you can shake a stick at.

Me and Milsy both train there and it's only £10/month so it'd hardly break the bank!
BatmanIcon...07-02-2012 @ 18:49 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		Quick session today. Really busy last week or so, hardly any chance to train.

Only had time for some push presses, worked up to 70kg for 3 x 5.

Hang cleans @ 70kg for 5 x 3

Then pissed about with some KB swings and some pull ups.
BatmanIcon...08-02-2012 @ 15:48 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq
Post Edited: 10.02.2012 @ 14:53 PM by Batman
Wed 8th.

Long warm up, mobility some foam rolling and some planks and other easy core exercises.

Push press (clean 1st rep)
bar x 3
40 x 3
50 x 3
60 for 3 x 3
65 x 3 felt bar speed slow a little so back to
60 for another 3 x 3

Power clean
60 x 2
70 for 2 x 2
80 for 2 x 2

1 arm bench press supersetted with 1 leg glute bridges 8 reps per side.
20 x 5
26 x 5
30 x 5
32 for 2 x 5

Bent over shrugs
3 x 12 - 15 @ 70kg
BatmanIcon...10-02-2012 @ 14:52 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		Thurs 10th. - Extra workout

Warmed up doing some cartwheels, handstands and tried some front handsprings.

then did some ring pull ups
4 x 8 @ BW (85kg atm)

and ring dips - really low, thumbs into armpits then press.

5 x 6 @ BW

Then did some L-sits and tried some front levers.

Pissed about at the end for 10 mins trying to do the human flag. Actually not a million miles off on this so maybe someday soon.
BatmanIcon...13-02-2012 @ 17:26 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq
Post Edited: 14.02.2012 @ 15:40 PM by Batman
Mon 13th.

Good warm up. Some foam rolling and mobility.

Push press (clean 1st rep)
50 x 3
60 x 3
70 x 2
80 x 1
85 X 1 - EDIT, forgot to put this in.
90 x 1
95 x F - just failed a few inches from lockout.
97.5 x 1 - PB! BOOM! More of a jerk than a push press but still a floor to overhead and jerk PB.
90 x 1

Power clean
60 x 3
70 x 3
80 x 3
90 x 3 - rep PB. Did triples instead of singles because of my earlier PB but these just felt really quick so just set a rep pb and done.
90 x 2

Glute bridges + face pulls
4 sets of 12 each @ BW and 25kg (on weight stack)

1 arm bench press
28 x 6 each side
32 for 3 x 6 each side

Some planks on fit ball to finish. Happy with that!
BatmanIcon...18-02-2012 @ 13:26 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		Thursday 16th.

Warm up with some foam rolling and a bit of mobility with empty barbell


Deadlifts
70 x 3
100 x 3
120 x 1
140 x 1
160 x 1
170 x F - Failed it twice got the bar a few inches off the ground and just stalled out.


RDL + DB strict press
70 x 8 + 16 x 4
80 x 6 + 20 x 3
90 x 6 + 24 x 3
100 x 6 + 26 x 3
100 x 6 + 28 x 3
95 x 6 + 30 x 3


Jerks (clean 1st rep)
70 for 2 x 3 - just did these when i was stripping the bar down after my RDls

Inverted rows and side planks to finish.


Deadlift seems to be going nowhere, i feel like i either smoke it or cant budge it.
Rack pulls help lockout, whats best assistance work to help the start of the lift? What have you guys used in the past?

Any help would be apreciated!
BatmanIcon...22-02-2012 @ 18:38 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		Wed. 22nd

Warm up foam rolling and doing some mobility.

Push press (clean 1st rep)
40 x 5
60 x 5
70 x 5
75 x 5
65kg for 5 x 5

Hang clean + bent over row
60 x 3 + 60 x 8
70 for 3 x 3 + 60 for 3 x 8

Seated DB press + Glute bridges
16kg for 3 x 10 + 3 x 12 @BW

Some side planks and ab wheel to finish on.



Also did some assistance work on sat. Ring dips and pull ups and a bit of guns.
BatmanIcon...28-02-2012 @ 17:53 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		Mon 27th.

1 week till i go to india for 3 weeks. Backpacking so i think training will be limited to some gymnastic stuff and bodyweight stuff. I'm gonna try and do some yoga with the locals and see how i get on. But im thinking its gonna be 1 arm press ups and pistol squats for a few weeks.


Anyway,

Did some 1 arm bench pressing some pull ups and some KB swings. Did 8 rounds of 5 reps for bench and pull ups and 20 reps for swings. Bench with 32kg swing with 20kg.
Did some L-sits and handstands to finish.
BatmanIcon...26-03-2012 @ 20:17 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		Mon 26th. - 12 weeks to Natural strongest man northern qualifier.

1st session back after hols and just half an hour cause i was in a rush and jet lagged...

DB seated shoulder press
16kg for 3 x as many as possible (got like 12 on last set)

Pistol squats and face pulls 3 sets

some planks and side planks and a few 1 arm press ups.

Did a few curls and close grip press ups as well.

Gonna just ease back into it this week and then foot on the gas!
BatmanIcon...04-04-2012 @ 12:38 
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Member 3209, 35 posts
SQ 150, BP 100, DL 170
420.0 kgs @ 82kgs UnEq		Wed 4th april.

Had an easy week getting back into it, just a bit more volume and maybe up to like 70 or 80% intensity.

Today i did:

Warm up for 5 mins, foam rolling and a bit of skipping.

Hang power snatch
40 x 3
50 for 2 x 3

Deadlift
80 x 3
100 x 3
120 for 5 x 2

Single leg deadlift + pull ups
18 x 8(each leg) + 5 reps after a long hang to stretch
did 3 rounds of this.

then did some inverted rows and L-sits.

Should have the deadlift back to what it was in Feb after a few sessions, but even then, its still a long way from where it needs to be.

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