Weakman training log
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| macroth |  | ... | 26-04-2012 @ 14:16 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 26.04.2012 @ 14:18 PM by macroth Cycle 2 Week 1Deadlifts 120x5 140x5 158x10 Assistance work Abs: hollow rock practice during the warm-up; KB high/low windmills (2x16kg), 3x (5R+5L) after deads GMs: 45kg 5x10 FW: 80kg 5 lengths of the gym, ie one turnaround shorter than last week. Of course this was a harder lifting day, and my back was also tired from last night's burpee-cleans nonsense. Still happy with the deads. | ||
| Boar | | ... | 26-04-2012 @ 14:44 |
 Nothing left in the tank. Member 5, 25581 posts Administrator | those burpee cleans sound pretty tough !! and we have all suffered at the hands of the continental clean !! in this case,m its better to be a bit of a fatty ! | ||
| slimsim | | ... | 26-04-2012 @ 14:53 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Nice belly bruises! I got them the first couple of times I did continental belt cleans. I quickly sussed out that if I just sucked my stomach in for a split second as the bar was about to land on the belt there was no skin to get pinched. I don't care if it makes me a pussy, it hurts like a b**ch pinching your skin like that! | ||
| macroth | | ... | 26-04-2012 @ 14:56 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 26.04.2012 @ 14:57 PM by macroth @Boar: They were! I'm just pants at that high-rep lifting.@both: I don't mind the bruises if the bar goes up. Sunday's lot was a cas of all pain, no gain. Gotta practice! | ||
| macroth | | ... | 26-04-2012 @ 20:20 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 16.05.2012 @ 09:15 AM by macroth My burpee-clean mess, in all its glory. | ||
| macroth | | ... | 27-04-2012 @ 14:13 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | 1 minute max effort on the erg for the Cross-Team Challenge Didn't fook it up this time, I put 160kg worth of weights on and around the frame to hold the damn thing down.  It worked, didn't budge an inch.5k w-up 1:00 380m 1:18.9/500m 51spm 1500m c-down That's more like it.  Off on vaycay tomorrow, so I'll be training at the local bro gym for a week. 4 or 5 bench press stations and 1 sorry excuse for a squat rack, if I recall correctly. f**kers. | ||
| macroth | | ... | 29-04-2012 @ 20:06 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Some overhead work at my in-laws', where I have some weights "stored". Just 40 odd kilos all told, however... Did some Zercher lifts during the warm-up, just to check that I've fixed my technique. I mean, 40 kg, really. Then some pressing, push-pressing, push-jerking and split-jerking with the bar, dumbell handles, one arm, two arms, with and without fat gripz, with and without sleeves and wraps, etc.Glad I found time to do something. I'll go to the local gym tomorrow for my regular lifting. | ||
| macroth | | ... | 30-04-2012 @ 20:25 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 2 Week 2 Squats 95x3 112.5x3 125x9 Assistance work: Overhead squats 45kg 5x10 Walking lunges 3x 8+8 (there and back), 15kg DB racked in each hand 1000m erg to warmup, 500m to cool down | ||
| macroth | | ... | 02-05-2012 @ 13:34 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 2 Week 2 CGBP 60x3 67,5x3 75x10 Assistance work: Clean+press w/FGripz 37,5kg 3x10, 47,5kg 2x10 (assuming a 7,5kg bar; 35 and 45 if 5kg) DB rows 46,5kg 20 r+20 l; 52,5kg 12 r + 13 l (assuming a 2.5 kg handle) I've decided to get serious with the assistance work over the next two weeks. After seeing a few videos of this week's strongman event in the Pyrenees, it's obvious I need to step it up if I want to be an honorable DFL on the 19th. So, heavier weights all round, and better recovery to make it manageable.I'll be gunning for some gym PB's in two weeks, and we'll see how that carries over to the events. All I can do is keep training, I guess. | ||
| macroth | | ... | 04-05-2012 @ 19:04 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 2 Week 2 Deadlifts 130x3 148x3 168x9 Didn't quite lock out rep #10, grip was slipping. Bah. Assistance stuff: GMs 51.5 3x10, 57.5 2x10 (assuming 7.5kg bar) Abz: Hi/Low windmills, 15kg dbells, 2 r + 2 l. Couldn't handle high-lows, much harder than kbells of course. Switched to a few separate sets of highs and lows. Saxon bends, 15kg plate. 2x20 Events have finally been set in stone for 5/19: - Overhead medley for time: 80kg block, 100kg axle, 120kg log - Car deadlift for reps (unspecified weight, supposedly they'll make sure weaklings like me can at least get 1 )- Husafel stone 180kg for distance - Frame hold for time (using the car deadlift platform) - Atlas stones for reps 130/170 (any reps at 170 beats any reps at 130) | ||
| macroth | | ... | 06-05-2012 @ 21:04 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | "Events" barbell training (on Saturday) [All weights assuming a 7.5kg bar (except dumbbell holds, 2.5kg handles)] - Zercher lift + 1 squat: worked up to 117.5kg - Barbell clean + press/push-press/jerk with Fat Gripz: worked up to 77.5kg. Couldn't clean double overhand at 87.5 so worked on mixed grip continental cleans up to 87.5kg, and jerks from the rack up to 87.5. - Barbell holds for time (didn't actually time them, just went for as long as possible): Zercher hold 117.5kg, Front squat hold 147.5, Back squat hold 197.5 (incidentally, that felt HEAVY and not even close to squattable) - Dumbbell holds for time (ditto): 52.5 kg each hand with Fat Gripz 72.5 kg each hand w/out FGripz Done and wrecked. | ||
| Boar | | ... | 06-05-2012 @ 21:18 |
Nothing left in the tank. Member 5, 25581 posts Administrator | they look reasonable weights/events , you will deffo have a great go at most of em !! have you done atlas stones ? tacky is a must ! (messy ,messy stuff) | ||
| macroth | | ... | 07-05-2012 @ 09:45 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Boar said:they look reasonable weights/events , you will deffo have a great go at most of em !! have you done atlas stones ? tacky is a must ! (messy ,messy stuff) No, and won't have the opportunity to try them before the comp. But I've watched some videos! Got me some tacky, should last me a lifetime given how rarely I do stones. There should be Atlas stones again at the June 30th comp, and I'll try to go to a strongman training session being held on June 2nd, they should be teaching stone lifting (2 hour train ride,  ). | ||
| macroth | | ... | 07-05-2012 @ 14:49 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 2 Week 3 Upper back still knackered from those holds. Squats 110x5 (should have been 105 but who cares) 119x3 133x9  OHS 50kg 5x10 Walking lunges, 24kg KB racked in each hand (on each forearm? on each shoulder?) 3x(8+8) (width of gym and back). Those were tough. I liked how those squats felt. We'll see what the camera has to say about depth next week. If in doubt I'll act like I was at an SPF meet. | ||
| macroth | | ... | 09-05-2012 @ 13:53 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 2 Week 3 1k erg warm-up Close grip BP: 62.5x5 72.5x3 80x11 Barbell hang to overhead (with Fat Gripz): 27kg reverse curl + press 2x10 40kg reverse curl + press 2x10 50kg 1 hang clean, 5 push-press, 5 push-jerk 40kg 1-arm DB rows: with FGripz 4/4, 2/2 (dumbbells have one of those grips with a slight bulge in the middle, so even thicker than usual with the FG; too thick for my girly grip strength, especially after the curls+presses)without 25/25 | ||
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