Bundys training log

Hi everyone my name is sean bundy. Ive been browsing sugden for awhile and i thought id sign up and start a journal.
Ive been training 3 years..mainly bodybuilding type stuff for the first 2 years. Then started strongman in january. I found im better at events than i am in the gym lol i think this might have something to do with working in the trade as a window fitter since i was 15. Constantly carrying and gripping stuff all day. My first competition was in april which was royal counties festival of strength novices were i came 5th. I then done crayford mazda classic novices were i came 7th.
My main goals next year are to compete in u105 natural strongman, have a go at bodypower and a few more 105s. My current weight is 112 kg at 5,11 but im holding alot of fat which i plan to loose. Id like to get to a lean 105.
Heres a training template i plan to use from next week. Ive been very busy buying a house etc so i do the best i can.

Sunday - strongman events plus grip
Tuesday - overhead & assistance
Wednesday - deadlifts & assistance plus grip
Friday - front squats & assistance plus bicep work

Any training a diet advice will be much appreciated !

Heres the last few workouts ive done

Wednesday
- log lift 1 clean x presses
60x5
70x5
80x5
12" log
95x3
95x3
105x3
95x3 all FTOH

- giant dumbell FTOH
45x7 right arm
45x5 left arm

- incline bench press
70x10
75x10
75x10

Left it there havent done a pressing session for 5 weeks so didnt wanna go too mad. Feeling really unfit atm !

Thursday
- front squat olympic style
60x5
80x5
100x5
120x3
130x3 PB
100x5

- leg press
220x15
220x15
220x15

- Doh axle deadlift
100x 5
120x5
140x1
150x1
160xf
140x5

- bicep curls
20kg empty bar x 50

- hammer curls
26x5 each arm
15x10 each arm very slow

/

Cheers luke ! Yeah i was well impressed you was only 16 ! Fair play mate. Yeh i messed up the car pull big time. I was trying to row with my legs but it wasnt heavy enough. Should of just used my arms like everyone else ! Live and learn lol

Events training
Overhead medley giant dumbell, axle and 12" log
45 db - 60 axle - 95 log
55 db - 105 axle - 105 log 2 sets of this
60 db - 110 axle PB - 110 log
65 db PB - 115 axle Pb - 120 log F got the clean but couldnt get the press

Tyre flip
340 x 4
340 x 4
440 x 2 PB
440 x 2
340 x 10 or 11 lol cant remember but it killed me.

Very happy with today. I weighed myself this morning and im 17.4 so ive lost around 6 pounds. I have cut my portions down so its either that or lack of training lol. I definatley still feel strong. I seem to get stronger the less i train. So it must be a recovery thing. I might do just 2 sessions in the gym and one events session.plus cardio/misc days. I think thatll work for me.

From today

http://www.youtube.com/watch?v=KGx4MSKrMuo&feature=youtube...
60db- 110 axle - 110 log

http://www.youtube.com/watch?v=TE64xairoCY&feature=youtube...
340 tyre reps


http://www.youtube.com/watch?v=tktJi3YheXc&feature=youtube...
440 tyre


http://www.youtube.com/watch?v=Og72XJ8WWvI&feature=youtube...
Medley fail

Nice training.

I train at Genesis too occasionally, how heavy is the red log and the monster DB empty? I couldn't find out haha

Hi mate let me know if your coming down ! Log and dumbell are sam duthie's. Log is just under 100kg and dumbell is 45kg empty.

Will do mate. Gensis is about a 45 min drive from me over in Slough, so its the closest place with strongman equipment to me.
I've been a couple of times this year, but its been a royal pain in the arse to get the big red log, farmers, yoke, plates etc all set up outside on my own!

A few of us do events on sundays. Be good to get another strongman down !

Right decided im gonna make sure i log my training from now on. Just bought a new place so im going to be very busy working on it so gonna do my best to get 2 sessions in a week. A squat & deads sesh and pressing sesh. If i can get an extra day in itll be a bonus.
Recent un logged PBs
95 strict press
120 log
18" dead 250x3
185x5 squat
90x2 strict press
130 farmers 20m

Monday 7th jan 2013 - not feeling great. Diets been crap and had a heavy job today 8 windows weighing 70kg each all too the 2nd floor with no stairs ! Oh well bit of conditioning lol

Bench press
60x5
80x5
100x5x5 felt heavy !! Always struggled with bench. I bench 100 after 4 weeks of training and hasnt moved much since ! That was 3 years ago ! Not to bothered overhead is main focus.

Saw a 4 inch board in my gym. Stuck it under my shirt like ive seen hixxy do and tryed some board presses. Done a set of 100 for 5 and liked them. Still gonna carry on with weighted dips for tricep power but might throw these in every now and again or if i plateau.

Standing overhead dumbell press
30x5x5 last set dropped to 20x5

Rope tricep pushdowns
15x50 elbows/tris were abit sore so just wanted to flush some blood in there.

Pull ups
5,4,4,4,4 really gonna start putting some consistancey in on these. Massive weakness. Even though there will never be a pull up event in a strongman comp i want to be able to do these for myself.

Bicep curls
30x20 bored

Roman chair sit ups
10 plate behind head 10 reps drop weight 10 more reps
10 plate behind head 5 reps drop weight 10 more reps

Finished

Friday 11th january - deadlifts

Usually do squats before deads but knee is still healing up so just went throught the motions today. More just testing were i am atm. Diets been s**t and not enough water today.

Deadlifts
100x10
140x3
140x1
doh no chalk
180x1
over under grip
180x1
200x1
220x1
Over under chalk and thin belt
220x1
180x9

Went home and done some gripper training
Heavy grips 100 5 each hand
Heavy grips 150 5 each hand
Heavy grips 200 5x5 each hand. Left hand struggles, right hand has loads left
Heavy grips 150 right hand x 30 left hand x 28

Had more in me but left it there. Fast off the floor but I tend to really slow down mid way up my thigh. I think my hamstrings are good for more than my back is. Im gonna try doing 3x3 of 18" pulls followed by 3x5 of deficit pulls. Im hoping the 18"s will strengthen my lower back and the defecits will get used to pulling longer. Maybe some upper back work would do the trick also. So next session ill do...

Back squat 5x5
Back squat 1x12
Rack pull 3x3
Deficit pull 3x5
Finish off with ab circuits

i asked for some advice on here for a 2 day gym work routine and robbo on here kindly came up with a great routine which i liked the look of so first day today and went really well.

10 min cycle

muscle cleans (havent mastered proper cleans yet lol)
60x5
60x5
70x5
80x5
90x5
90x5
really enjoyed these got the heart pumping and i feel these are really beneficial for strongman.

squats
60x5
100x5
120x5
130x5
130x5
took it easy on these because of bad knee. knees healing up though and these felt fast and light so happy with this.

close grip bench
60x5
100x5
105x5
110x5
120x5 PB!
slingshot on
130x5
130x4 failed 5th very close

Over the moon.These really suprised me. Must be the weighted dips ive been doing again they always improve my press. Need to make sure i carry on with them.

pull ups
5,5,4,4,3

finished

Quick assistance stuff done in 35 min

Side bends
28kg x 5 each side
32kg x 5
32kg x 5
32kg x 5

Ab circuit done 3x
Roman chair sit ups with 10kg behind head x 10
Leg raises x 15
Side rotation 20 sec
Plank 1 min

Rotater cuff exercise 3 sets

Rear delt dropset total of 50 reps

Fat gripz reverse curl
28kg x 8 x 3

Empty barbell curl
1x50

Heavy gripz
200lbs 3x5 each hand
200lbs hold right hand 32 sec + left hand 25 sec
Trainer 10 reps each hand

Wanted to do some sets on the rowing machine but that would mean the old boy on the next machine over would want to tell me his life story lol and i was in a rush so swerved.


Finished

Working round a bad knee injury atm. Cant squat down 90 degrees without a sharp pain at the top of the knee. Been osteopath twice with no real conclusion to what it is. I cant rest it due to work so im on it all day. Gonna try some foam rolling on my quad see it its related. Anyway

Muscle cleans
60x5
80x5
90x5
90x5
100x5 PB
80x5
Hurt shoulder on the 100. Not enough warm up

Tried leg press but that hurt my knee awell so left it there

Pull ups
5,5,5,5,5 PB ! Felt alot easier really happy. I feel closer to being able to knock out ten reps. Just shows constitancy is the key !

Weighted dips
20+bw x 5
40+bw x 5x3
20+bw x 8

Decided to try some sumo deads. I wanted to do somthing for my legs. I really enjoyed these. These will replace squats till knee is better
100x5x3
120x5

Finished

Tuesday 22nd january
Assistance stuff

Bike 10 min
Glute ham raise 3x8
Weighted roman chair sit ups 10kg 3x10
Leg raises 3x15
Rotater cuff exercise 3x10
Shoulder bar rotations 3x20
Side bends 30kg 3x10
Face pulls superset with rear delt machine 3 sets of 20 each
Side lateral raises 3x12
Fat gripz reverse curl 30kg 3x10
Fat gripz curl 30kg 3x15
Rowing machine 3 sets of 90sec all out