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Starting Strongman - My training log (Advice and tips appreciated)

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stephen9069		...	10-09-2012 @ 20:29
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	MONDAY - 10/09/2012 SHOULDERS SHOULDER PRESS (OLYMPIC BAR - FLOOR TO OVERHEAD) 60kg X 6 70kg X 6 80kg X 4 90kg X 2 97.5kg X 1 (PB) 100gkg X 1 (PB) CABLE UPRIGHT ROWS 60kg X 10 60kg X 10 60kg X 10 60kg X 10 60kg X 10 ONE ARM DUMBELL PRESS 30kg X L 6, R 6 32.5kg X L 6, R 6 35kg X L 6, R 6 37.5kg L 4, R 5 40kg X L 1, R 2 SEATED MACHINE SHOULDER PRESS 25kg X 15 Followed by dumbell shrugs 40kg X 15 (Weight each Hand) 30kg X 15 Followed by dumbell shrugs 40kg X 15 (Weight each Hand) 35kg X 15 Followed by dumbell shrugs 40kg X 15 (Weight each Hand) 40kg X 15 Followed by dumbell shrugs 40kg X 15 (Weight each Hand) 45kg X 15 Followed by dumbell shrugs 40kg X 15 (Weight each Hand) Happy with the personal best on the overhead iv been struggling with that
stephen9069		...	11-09-2012 @ 19:49
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Post Edited: 11.09.2012 @ 19:50 PM by stephen9069 Decided to do an arms session tonight to spend as little time on the olympic bar as possible as theres been a few complaints at the gym as they only have ONE olympic bar. TUESDAY - 11/09/2012 ARMS DUMBELL HAMMER CURLS (WEIGHT EACH HAND) 30kg X 12 32.5kg X 10 35kg X 8 37.5kg X 6 40kg X 4 20kg X 20 CLOSE GRIP BENCH PRESS (OLYMPIC BAR) 60kg X 12 70kg X 10 80kg X 8 90kg X 6 95kg X 4 60kg X 20 MACHINE PREACHER CURL 40kg X 12 45kg X 10 50kg X 8 55kg X 6 60kg X 4 30kg X 20 35kg X 20 CABLE PUSH DOWNS 60kg X 12 65kg X 10 66kg X 8 67kg X 6 70kg X 4 60kg X 20 60kg X 20 REVERSE GRIP CURLS (EZ BAR) 30kg X 20 30kg X 20 30kg X 20 A nice fun session tonight, slightly tender in my elbow on some of the curling movements but overall felt good.
stephen9069		...	12-09-2012 @ 20:12
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	WEDNESDAY - 12/09/2012 CHEST INCLINE BENCH PRESS (SMITH MACHINE) 50kg X 15 55kg X 12 60kg X 12 65kg X 10 70kg X 8 75kg X 6 BENCH PRESS (OLYMPIC BAR) 60kg X 15 70kg X 12 75kg X 12 80kg X 10 85kg X 8 90kg X 6 INCLINE CABLE FLYES (WEIGHT EACH HAND) 15kg X 15 15kg X 15 INCLINE DUMBELL PRESS (WEIGHT EACH HAND) 25kg X 15 27.5kg X 12 27.5kg X 12 30kg X 10 30kg X 8 32.5kg X 6 CABLE FLYES 25kg X 15 25kg X 15 DIPS BW X 7 BW X 6 BW X 5 BW X 6 BW X 3 CHEST PRESS (MACHINE - PLATE LOADED) 60kg X 15 65kg X 12 70kg X 12 75kg X 10 80kg X 8 90kg X 6
stephen9069		...	13-09-2012 @ 17:20
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	No gym session tonight due to lack of transport so using tonight as a rest session before deadlift tomorrow might attempt to break my 250kg PB
stephen9069		...	14-09-2012 @ 19:58
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	FRIDAY - 14/09/2012 BACK DEADLIFT (OLYMPIC BAR) 60kg X 10 100kg X 10 252.5kg X 1 255kg X FAIL 180kg X 4 190kg X 4 200kg X 3 210kg X FAIL 160kg X 10 CABLE FACE PULLS 35kg X 12 40kg X 12 45kg X 12 50kg X 12 55kg X 12 BARBELL ROWS (OLYMPIC BAR) 60kg X 10 80kg X 6 100kg X 6 110kg X 6 120kg X 6 SEATED CABLE ROWS 120kg X 6 125kg X 6 130kg X 6 135kg X 6 135kg X 6 Feel like i should have done the 255kg instead of the 252.5kg it went up quite quick but spent most of my energy and couldnt budge the 255kg oh well better luck next week.
stephen9069		...	17-09-2012 @ 20:33
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	MONDAY - 17/09/2012 SHOULDERS SHOULDER PRESS (OLYMPIC BAR) 40kg X 10 (Strict press) 50kg X 6 (FTOH) 105kg X FAIL 102.5kg X FAIL 60kg X 6 (FTOH) 65kg X 6 (FTOH) 70kg X 6 (FTOH) 75kg X 6 (FTOH) 80kg X 4 (FTOH) 100kg X 1 (FTOH) **Should have done an extra set or two before trying to go for the 105kg dont think i was fully warmed up the 100kg went up quite easy and know theres more to give** UPRIGHT CABLE ROWS 60kg X 10 60kg X 10 60kg X 10 60kg X 10 60kg X 10 ONE ARM DUMBELL PRESS 30kg X L6, R6 32.5kg X L6, R6 35kg X L4, R4 37.5kg X L2, R2 40kg X L2, R2 SHRUGS (OLYMPIC BAR) 100kg X 15 110kg X 15 120kg X 15 130kg X 15 140kg X 15 STANDING MACHINE SHOULDER PRESS 40kg X 20 50kg X 18 60kg X 16 70kg X 14 80kg X 12 Overall felt like a good workout just need to make sure i warm up fully before i try and go for a PB.
stephen9069		...	18-09-2012 @ 20:07
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	TUESDAY - 18/09/2012 BACK DEADLIFT (OLYMPIC BAR) 60kg X 10 100kg X 10 140kg X 6 255kg X 1 185kg X 1 150kg X 5 SEATED CABLE ROWS 70kg X 10 80kg X 10 90kg X 10 100kg X 10 110kg X 10 WIDE GRIP PULL DOWNS 50kg X 10 60kg X 10 70kg X 10 FACE PULLS (CABLE MACHINE) 40kg X 10 45kg X 10 50kg X 10 55kg X 10 60kg X 10 Managed the 255kg on deadlift quite cleanly but overall felt a bit slugish tonight, a nice hot bath and an early night should do the trick.
stephen9069		...	19-09-2012 @ 18:55
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	WEDNESDAY - 19/09/2012 CHEST INCLINE BENCH PRESS (SMITH MACHINE) 40kg X 15 45kg X 12 50kg X 10 55kg X 10 60kg X 8 65kg X 6 PEC DECK 30kg X 15 30kg X 15 30kg X 15 BENCH PRESS (OLYMPIC BAR) 60kg X 15 65kg X 12 70kg X 10 75kg X 10 80kg X 8 85kg X 6 INCLINE CABLE FLYES 15kg X 15 15kg X 15 15kg X 15 MACHINE CHEST PREST (PLATE LOADED) 100kg X 6 100kg X 6 100kg X 6 100kg X 6 40kg X 20
stephen9069		...	20-09-2012 @ 19:55
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Post Edited: 20.09.2012 @ 20:02 PM by stephen9069 No training tonight or tomorrow just resting up for my first ever comp on Saturday. Not expecting to much just going to go out and give it my best shot and hopefully gain a little experience in the process. Will also try to give a decent write up after the comp.
stephen9069		...	21-09-2012 @ 22:46
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Post Edited: 21.09.2012 @ 23:01 PM by stephen9069 Just read the idiots guide on how to post videos and wanted to see if i could crack it lol This was my attempt on monday to try and get 255kg which i failed on the week previous. I aint got the best form so any comments or suggestions would be very much appreciated
stephen9069		...	21-09-2012 @ 22:55
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Post Edited: 21.09.2012 @ 23:20 PM by stephen9069 .
stephen9069		MUSCLEINC STRONGMAN SUMMERSLAM - 22/09/2012	22-09-2012 @ 22:32
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Post Edited: 22.09.2012 @ 23:44 PM by stephen9069 MUSCLEINC STRONGMAN SUMMERSLAM - 22/09/2012 EVENT ONE - OVERHEAD MEDLEY First time pressing a keg and a PB on the log press EVENT TWO - 200kg DEADLIFT I need to work on my grip strength as this let me down here EVENT THREE - 400kg TYRE FLIP You have to forgive my girlfriend for this she was slightly slow pressing the record button lol i managed 2 flips which was also a PB i seriously need to work on my technique for this. EVENT FOUR - ARM OVER ARM CAR PULL Another first for myself i was only 1 of 3 to comlete this out of 15 people so i reckon thats a PB. EVENT FIVE - LOADING MEDLEY Overall i dont think i was to bad for my first comp and only started strongman 7-8 weeks ago. Just got to keep training and work on my weaknessess now.
stephen9069		...	24-09-2012 @ 20:44
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	After competing at the weekend i wasnt to sure how i would be feeling today, i wasnt to bad the only part of me still tender was my forearms so decided to give it a blast this is how my session went. MONDAY - 24/09/2012 CHEST BENCH PRESS (OLYMPIC BAR) 60kg X 10 100kg X 6 105kg X 4 110kg X 4 120kg X 3 **The 120kg went up relatively quick so feel like this is improving** INCLINE BENCH PRESS (SMITH MACHINE) 50kg X 15 60kg X 12 65kg X 10 70kg X 10 75kg X 8 80kg X 6 PEC DECK 80kg X 15 80kg X 15 80kg X 15 INCLINE DUMBELL PRESS (WEIGHT EACH HAND) 25kg X 15 27.5kg X 12 30kg X 10 32.5kg X 8 35kg X 6 20kg X 20 Overall felt like a good session, been focusing more on the incline than the flat as iv read this carrys over better not sure how true this is but worth a try
stephen9069		...	25-09-2012 @ 20:58
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Was feeling a bit sore and tired tonight so didnt get much done this is how it went TUESDAY - 25/09/2012 BACK DEADLIFT (OLYMPIC BAR) 60kg X 10 100kg X 10 140kg X 6 180kg X 6 200kg X 1 struggled on the 200kg think im still feeling it a little from saturdays comp SEATED CABLE ROWS 80kg X 12 80kg X 12 80kg X 12 80kg X 12 80kg X 12 Think i might keep it quite light this week let my body recover from the weekend.
stephen9069		...	27-09-2012 @ 20:16
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Tonights session was a meant to be a light shoulder session but it ended up being a little heavier than expected. THURSDAY - 27/09/2012 SHOULDERS SHOULDER PRESS (OLYMPIC BAR) 60kg X 10 (Strict) 60kg X 10 (Strict) 70kg X 6 75kg X 6 40kg X 15 **Had to lower the weight as holding the bar at chest height was causing pain to my bad wrist** UPRIGHT ROWS (CABLES) 50kg X 12 60kg X 12 65kg X 12 70kg X 12 80kg X 12 SHRUGS (SMITH MACHINE) 120kg X 12 120kg X 12 120kg X 12 140kg X 12 150kg X 12 STANDING MACHINE SHOULDER PRESS 30kg X 20 Followed by side lateral raises 10kg(each hand) X 10 reps 40kg X 18 Followed by side lateral raises 10kg(each hand) X 10 reps 50kg X 16 Followed by side lateral raises 10kg(each hand) X 10 reps 60kg X 14 Followed by side lateral raises 10kg(each hand) X 10 reps 70kg X 12 Followed by side lateral raises 10kg(each hand) X 10 reps 80kg X 10 Followed by side lateral raises 10kg(each hand) X 10 reps Overall felt like a good session certainly got the shoulders warmed up but still feeling a little tired. One more session this week before a good rest this weekend and then back on it full steam next week.

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