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The Walker Power

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walker		...	22-05-2012 @ 15:37
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	Overhead day. Trained 11:15-12:30 at the Junction with my bro. A light(ish) session today as comp on Sunday... Strict Press 20 x 10 20 x 10 40 x 5 45 x 5 50 x 10 Push Press 60 x 5 70 x 4 PB - on a light day! More there but not pushing myself. Jerks from Rack 80 x 3 - easy Axle Press - jerks 65 x 3 all ftoh 65 x 5 - easy and light CGBP 20 x 10 60 x 10 60 x 10 60 x 10 Dips BW x 10 BW x 10 BW x 7 Loading A little bit of practice.. 80kg barrel & 100kg sack from 5m - not timed, felt quick. As above again, felt quicker. Finished there, good session, feeling good apart from a strange pain from my left knee on certain movements...
walker		...	23-05-2012 @ 21:20
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	Post Edited: 23.05.2012 @ 21:21 PM by walker Events session. Another short light session 5:45-7 at The Junction with Sob. Yoke Did this outside in the 20+ temperature. Sweating buckets! 90 (frame only) x 30m 90 x 30m 90 X 30m 170 x 30m 170 x 30m 170 x 30m 250 x 15m Stones Testing without tape on forearms...f**k that it kills! Tacky was sticky in the warmth. 80 - 48" 120 - 48" 120 - 48" 120 - 48" Just some singles. Arms getting sore so stopped, just getting prepped for Sunday. Farmers - Pickup only 60 x 5 110 x 2 - started ripping my hands in the heat... not looking forward to a potential callus tear on the first event. Done. Now maybe 1-2 days light cardio.
walker		...	24-05-2012 @ 20:58
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	Post Edited: 27.05.2012 @ 18:48 PM by walker Conditioning (a little bit of) First cardio I've done in god knows how long... Light jogging for 5 mins to warm up, stretched off then into some low gradient hill sprints at 60m approximately. I've not sprinted since I stopped playing rugby over 18 months ago! I managed 12 before being completely knackered. Not bad for my first cardio in probably a year when I was cycling! Oh and it was 25 degrees outside, sweated buckets!
walker		My first Strongman Competition	27-05-2012 @ 22:06
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	Post Edited: 27.05.2012 @ 22:22 PM by walker 27th May 2012, my first Strongman Competition. Yorkshire's Strongest Novice at The Junction, Horbury (a great gym ) Well I'll start with making weight.. On Tuesday morning I was weighing 108kg, oh dear , I didn't want to be in the opens, not strong enough! So I cut down from there, no carbs in the evenings and generally eating a lot less, not drinking choco milk either! So Saturday morning I'm at 105.4 and a little worried although not much to shed. So I didn't eat much all day, cornflakes & protein shake for breakfast, homemade low fat turkey burger & salad for lunch and salmon with stir fried veg for dinner at 4:45pm. No more food, drank lots of water all day until 6pm. Bed time 10:00pm weighing now 104.6! Slept in a few layers but got too hot and took some off. Got up at 8:00am although awake before weighing 104, good stuff. Hot shower to make sure, and a protein shake with 200ml water. Set off to The Junction early with Sob and got there 9:30am. Weighed in at 104kg on the dot clothed, result, but too much underweight lol. Sandwich eaten, rehydration drink and then plenty of lucozade and zero. Felt ok, don't know how strong though! A very sunny hot day, all events outside. Very nervous now waiting for the comp to start, loads of big guys about, not good. First event running order announced and I'm 2nd up. Farmers Sprint 110kg 15m Very very nervous, so much so I forgot to pull up my knee sleeves . Picked up fine although a little slow, picked up pace fine, was heading for an ok time but lost grip 1/2 metre from line... kind of shoved them over! Oh dear as soon as I did this I felt a twinge in the base of my back. For f**ks sake, I was in agony (and I'm not just making excuses! I wish I was!) This put me middle of the pile. Went inside to stretch off, felt awful, was contemplating pulling out it hurt that much but Sob talked me into carrying on. Cheers, I'm glad he did. 2 Ibruprofen taken plus 2 STRONG Co-codamols. Overhead Medley My nemesis! Shoulder strength still s**t. Back very sore, lumber support on TIGHT keeping it in check. So I breezed the 100kg Axle, amazed and happy.. but I couldn't get the f**king 55kg dumbbell up for the life of me.. Oh dear, near last on this. This put me near to the bottom now. Axle Deads 210kg Now my best in training at these is 5 reps, I was hoping just for that, but I got a PB at 7 reps. Got to be happy, although Sob got 10 reps the bas***d! I think the painkillers had taken effect as the pain wasn't as bad. This put me a little higher but still in bottom third. Moving Medley Barrel removed due to heat, good! My back was ok at best. I was first up so no time to beat. Set off fast with yoke. Struggled to pick up Sandbag quickly but not too bad. Made the mistake of re-applying chalk for the frame, should've gone straight into it but hey ho you learn from your mistakes. A decent ish time of 38 secs but probably mid table. This moved me up the rankings slightly. Atlas Stones over 50" Yoke Potentially a good event for me. 2 more Ibruprofen taken. I was third up.. Tackied up well and they were shouting my name as I took shelter from the heat inside! Elected for 120kg stone to start, I've repped 5 in training easily but the heat and exhaustion meant I got 4 reps. 110kg stone rolled in, 2 more reps, 1 more... whistle blew. 10 points, put me in the early lead. Not many got more so I scored decent points. I encouraged Sob to take the 120kg stone first if he wanted to win 105s, which he did, and then did! But he got 10 points and couldn't even let me beat him on MY event! Lol. Very happy with this result. This pushed me up from the bottom of 105s to 7th out of 10 or 11 I think, and 20/30 overall. I'm happy with that, don't think I was at my strongest due to last minute cut and back pain but it's all good. My aim was not to come last and I didn't! Well happy for Sob, we both trained hard, he's just a lot stronger/fitter than me! Went for an curry buffet straight from comp and parked myself on the sofa (after a bath) for the rest of the night! I really enjoyed the day, as did my family. Thanks to Neil, and all the helpers/refs Pagan and Gates etc for encouragement, and all the competitors for a friendly environment. I will be back, fitter and leaner, oh and STRONGER! Edit: Here's my Vid:
GATES		...	28-05-2012 @ 18:51
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5 647.5 kgs @ 111kgs UnEq	well dont mate
bruce		...	28-05-2012 @ 19:11
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240 590.0 kgs @ 89kgs UnEq	well done yesterday pal
walker		...	28-05-2012 @ 20:41
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	Cheers lads, I enjoyed it. And thanks Lee for the motivational shouting on the stones, it worked!
walker		...	29-05-2012 @ 23:56
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	So my back is still f**ked, right in the lower back, feels like it's in the muscle or maybe nerves? I don't know, but it's ok with Ibruprofen so time for a session. Light? Nah.. Overhead / Shoulders Session. Trained 7:30 ish - 8:45 at X4L Leeds with the Champ 'Baby' Sob. Strict Press 20 x 10 20 x 10 40 x 5 50 x 5 70 x 2 PB - Now Sob had 70 on for a warmup so I thought I'd have a go.. my previous 1rm was 65kg from 2 months ago so I've added 5kg and done a double! 55 x 8 PB Push Press So my 1rm from again 2 months ago was 72.5kg. I did 70 x 4 last week so I knew there was more there.. 80 x 4 PB 90 x 2 PB - that's smashing my previous PB by 15kg and doubling it! Well happy and my shoulders are getting much stronger 95 x F - had 3 attempts after unracking, think it was tiredness more than anything. I was wrapped up tight with a lumber support and belt so these didn't really affect my back.. much Side Raises 5s x 10 x 3 - both arms same time Barbell Front Raises 20 x 10 x 3 Seated DB Press Now I've not done these in at least 3 years, but Sob is into his BB'ing style training and I asked him to make my shoulders like his 25s x 6 30s x 4 25s x 4 - now these were hurting/putting lots of pressure on my back so stopped. Happy though as never pressed DBs anywhere near this weight. I think the last time I did them I was prob doing around 16s for 10x3 or something gay. Dips BW x 10 BW x 8 Finished there, wanted to do some CGBP but there was no bench free and couldn't be arsed hanging around, was knackered and sweating my tits off in the hot gym.
walker		...	30-05-2012 @ 01:26
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	Vid of my 90kg x2:
walker		...	30-05-2012 @ 01:29
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	Vid of my 95kg fail:
walker		...	31-05-2012 @ 17:30
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	So my back is still quite sore.. Not as bad now but no deadlifting today, I'll save my 250 attempt for when I'm 100%! So back to some benching which I've been neglecting focusing on my OH for strongman, but I can only realistically train 3x a week so something has to suffer Did some other s**t too. Trained 1-2 @ The Junction alone. Bench 20 x 10 20 x 10 60 x 5 80 x 3 100 x 2 110 x 1 - went up fast so.. 120 x F - thought f**k it, I'll go for a PB today.. Bad idea, wasn't up for it really. It was nowhere near and I was much closer a few weeks ago. Push Press Yes again having done it on Tuesday... but I wanted to try a different technique after various advice on my thread. Can't work out how best to 'rack the bar on my shoulders' though, just felt strange. 20 x 10 65 x 5 110(?) x F - realised I had the blue bumper plates on, which I am informed are actually 22-3kg?? Oh dear, nowhere near. 100 x F - it went up in the air, but my technique is miles off. Felt lighter than above. Needs work, but I did do shoulders on Tuesday so probably a bad idea. Chins Not done these for a few weeks or more due to sore bicep tendons... BW x 6 BW x 5 BW x 5 Hammer Curls With MASSIVE 12.5s - slowly with proper form. 12.5s x 10 x 2 12.5s x 8 Kroc Rows Tried these for first time for more back work which wouln't aggravate it... 40 x 10 each arm. This was hurting my back so stopped there, and also my f**ked left hand from Sunday so couldn't grip the DB properly. Felt good though for next time. CGBP 60 x 10 x 2 - arms very tired so left it there at 2 sets. Finished, a pretty crappy session, but only a short one and trying to not hurt my back anymore.
walker		...	03-06-2012 @ 15:25
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	Deadlift and Squat day. Back still feeling a little sore but much better. Trained 10:15-11:45 at X4L Leeds with 2 bros. Deads Lots of warmups for my back. 60 x 10 80 x 6 110 x 6 130 x 6 150 x 5 170 x 3 190 x 2 210 x 1 230 x 1 250 x 1 PB. Nice clean pull, well pleased 255 x F - Didn't budge it much, didn't want to push my luck though! Squats Keeping it light. 20 x 10 85 x 10 85 x 10 85 x 10 85 x 10 85 x 10 Had a right sweat on, knackering... Decline Bench Situps BW x 15 x 3 Rows From Floor 60 x 10 60 x 10 60 x 10 Finished there. New Deadlift PB = Happy!! Video to follow.
walker		...	03-06-2012 @ 17:40
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	250kg Deadlift:
TickTock		...	04-06-2012 @ 08:09
Member 3491, 1197 posts SQ 247.5, BP 150, DL 280 677.5 kgs @ 105kgs UnEq	Well done on the new deadlift pb, rekon uve got more there aswel
walker		...	04-06-2012 @ 18:59
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	TickTock said:Well done on the new deadlift pb, rekon uve got more there aswel Cheers mate Not sure there's much more yet but my back isn't 100%...

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