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John's training journal - starting out in strongman
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JCarter12305/11/12 @ 20:26
Mon 5th Nov 2012
Dumbbell Shoulder Press
10 x 16kg
10 x 24kg
5 x 32kg
Front-Raises
10 x 20kg
8 x 30kg
8 x 40kg
One arm snatches
10 x 20kg
5 x 30kg
3 x 40kg
1 x 45kg
1 x 50kg failed on left hand
Strict Press
10 x 25kg
10 x 40kg
8 x 50kg
6 x 55kg
6 x 60kg
3 x 70kg
1 x 75kg
Still feeling super tired from Saturday, especially my traps.
Dumbbell Shoulder Press
10 x 16kg
10 x 24kg
5 x 32kg
Front-Raises
10 x 20kg
8 x 30kg
8 x 40kg
One arm snatches
10 x 20kg
5 x 30kg
3 x 40kg
1 x 45kg
1 x 50kg failed on left hand
Strict Press
10 x 25kg
10 x 40kg
8 x 50kg
6 x 55kg
6 x 60kg
3 x 70kg
1 x 75kg
Still feeling super tired from Saturday, especially my traps.
JCarter12306/11/12 @ 20:33
Post Edited: 08.11.2012 @ 19:34 PM by JCarter123
Tues 6th NovOne arm dumbbell press (right hand only)
3 x 50kg
Squats
10 x 60kg
6 x 100kg
Belt on
5 x 140kg
Wraps on (first time using these)
2 x 180kg
1 x 200kg assisted
Wraos off
5 x 140kg
Front-Squats
10 x 60kg
6 x 80kg
4 x 100kg
2 x 120kg
1 x 140kg fail
Calf raises on leg press machine
24 x 100kg
20 x 150kg
16 x 200kg
Wraps felt awkward but glad to see the weight went up 10kg due to them. Looking forward to the next legs session.
JCarter12308/11/12 @ 19:33
Post Edited: 09.11.2012 @ 18:42 PM by JCarter123
8th Nov 2012DOHD
10 x 52.5kg
8 x 92.5kg
4 x 132.5kg
1 x 152.5kg
Cleans
8 x 52.5kg
6 x 72.5kg
3 x 82.5kg
1 x 92.5kg
1 x 97.5kg PB
Deadlifts
6 x 60kg
4 x 100kg
4 x 140kg
3 x 180kg
2 x 200kg
1 x 232.5kg fail
7 x 180kg
Lat pull downs and seated rows.
Still struggling to get over 230kg Will try fewer reps and 10kg increments from 180kg next week.
JCarter12311/11/12 @ 16:00
Post Edited: 25.03.2013 @ 19:27 PM by JCarter123
10th Nov 2012Strongman training with Doug again.
One motion log lift
6 x 60kg
4 x 70kg
3 x 80kg
1 x 90kg
1 x 95kg fail
1 x 95kg
Atlas stones to 52 inches
3 x 90kg
1 x 100kg
2 x 110kg
Stones super wet and slippy so gave up after this.
Barrel press
3 x 55kg
1 x 70kg
5 x 55kg
First time on this so just getting the technique down
Axel Press
1 x 50kg
1 x 60kg
1 x 70kg
1 x 80kg
1 x 90kg cleaned but no press
Rack pulls
5 x 100kg
5 x 140kg
5 x 180kg
5 x 200kg
1 x 260kg
One arm dumbbell press (right only)
5 x 20kg
4 x 30kg
4 x 40kg
4 x 50kg
100kg frame deadlift with 420kg tyre (200kg in hand?)
5 reps
6 reps
Good session but completely knackered.
JCarter12312/11/12 @ 19:11
Mon 12th Nov 2012
Trained with Nathan
Squats
10 x 60kg x 3
8 x 100kg
Belt on
4 x 140kg
Wraps on
3 x 180kg
1 x 200kg
Leg press
12 x 100kg
10 x 150kg
8 x 200kg
10 x 250kg
SLDL
10 x 50kg
10 x 70kg x 2
Just using these to stretch but should've gone heavier really.
Calf raises on smith
24 x 60kg
20 x 100kg
16 x 140kg
16 x 180kg
12 x 200kg
Pleased with the squats. Will try 4 reps on 180kg next week and 2 reps on 190kg.
Trained with Nathan
Squats
10 x 60kg x 3
8 x 100kg
Belt on
4 x 140kg
Wraps on
3 x 180kg
1 x 200kg
Leg press
12 x 100kg
10 x 150kg
8 x 200kg
10 x 250kg
SLDL
10 x 50kg
10 x 70kg x 2
Just using these to stretch but should've gone heavier really.
Calf raises on smith
24 x 60kg
20 x 100kg
16 x 140kg
16 x 180kg
12 x 200kg
Pleased with the squats. Will try 4 reps on 180kg next week and 2 reps on 190kg.
JCarter12313/11/12 @ 19:32
13th Nov 2012
Strict Press
10 x 40kg
8 x 50kg
5 x 60kg
4 x 70kg pb for reps
3 x 75kg pb for reps
1 x 80kg pb
1 x 82.5kg pb for reps
Power Cleans
6 x 52.5kg
5 x 72.5kg
3 x 82.5kg
1 x 92.5kg
1 x 100kg European clean
One arm dumbbell press
8 x 22kg L&R
6 x 30kg L&R
3 x 40kg L&R
7 x 50kg R only pb
Well pleased with tonight's session. Am definitely fired up for a deadlift record on Thursday...
Strict Press
10 x 40kg
8 x 50kg
5 x 60kg
4 x 70kg pb for reps
3 x 75kg pb for reps
1 x 80kg pb
1 x 82.5kg pb for reps
Power Cleans
6 x 52.5kg
5 x 72.5kg
3 x 82.5kg
1 x 92.5kg
1 x 100kg European clean
One arm dumbbell press
8 x 22kg L&R
6 x 30kg L&R
3 x 40kg L&R
7 x 50kg R only pb
Well pleased with tonight's session. Am definitely fired up for a deadlift record on Thursday...
JCarter12315/11/12 @ 19:11
Thurs 15th Nov 2012
Deadlifts
8 x 60kg
4 x 100kg
3 x 140kg
2 x 180kg
1 x 210kg
1 x 220kg
1 x 225kg
1 x 230kg
Seated rows
10 on full stack x 3
Bent over rows
10 x 52.5kg x 2
10 x 72.5kg x 2
Dumbbell rows
10 x 24kg x 3
Lat push downs
10 x 30kg x 3
Glad to finally deadlift 230kg again.
Deadlifts
8 x 60kg
4 x 100kg
3 x 140kg
2 x 180kg
1 x 210kg
1 x 220kg
1 x 225kg
1 x 230kg
Seated rows
10 on full stack x 3
Bent over rows
10 x 52.5kg x 2
10 x 72.5kg x 2
Dumbbell rows
10 x 24kg x 3
Lat push downs
10 x 30kg x 3
Glad to finally deadlift 230kg again.
JCarter12317/11/12 @ 14:00
Sat 17th Nov
Behind neck should press on smith
10 x 50kg
8 x 60kg
6 x 70kg
4 x 80kg
2 x 90kg
Push Press
10 x 40kg
6 x 60kg
5 x 70kg
4 x 80kg PB
1 x 90kg
1 x 95kg
1 x 97.5kg fail
Wrist curls
15 x 25kg
10 x 35kg
8 x 40kg
8 x 45kg
Lateral raises
10 x 14kg
10 x 14kg
10 x 14kg
8 x 18kg
Dumbbell holds
50kg for 40 seconds x 3
One arm dumbbell press
6 x 20kg L&R
4 x 30kg L&R
3 x 40kg L&R
6 x 50kg right only
DOHDL
10 x 55kg
6 x 100kg
6 x 100kg
4 x 120kg
1 x 130kg
Behind neck should press on smith
10 x 50kg
8 x 60kg
6 x 70kg
4 x 80kg
2 x 90kg
Push Press
10 x 40kg
6 x 60kg
5 x 70kg
4 x 80kg PB
1 x 90kg
1 x 95kg
1 x 97.5kg fail
Wrist curls
15 x 25kg
10 x 35kg
8 x 40kg
8 x 45kg
Lateral raises
10 x 14kg
10 x 14kg
10 x 14kg
8 x 18kg
Dumbbell holds
50kg for 40 seconds x 3
One arm dumbbell press
6 x 20kg L&R
4 x 30kg L&R
3 x 40kg L&R
6 x 50kg right only
DOHDL
10 x 55kg
6 x 100kg
6 x 100kg
4 x 120kg
1 x 130kg
JCarter12319/11/12 @ 19:39
19th Nov 2012
Squats
10 x 60kg
8 x 100kg paused on last rep
6 x 120kg paused on last rep
Belt on
4 x 140kg paused on last rep
2 x 180kg
Wraps on
1 x 200kg
Wraps off
10 x 140kg
Upside down leg press on smith
15 x 60kg
12 x 100kg
10 x 140kg
8 x 180kg
8 x 220kg
4 x 260kg
Calf raises
20 x 100kg
16 x 140kg
12 x 180kg
8 x 220kg
Leg extensions
10 x 60kg
10 x 65kg
8 x 80kg
6 x 90kg
6 x 110kg
Squats
10 x 60kg
8 x 100kg paused on last rep
6 x 120kg paused on last rep
Belt on
4 x 140kg paused on last rep
2 x 180kg
Wraps on
1 x 200kg
Wraps off
10 x 140kg
Upside down leg press on smith
15 x 60kg
12 x 100kg
10 x 140kg
8 x 180kg
8 x 220kg
4 x 260kg
Calf raises
20 x 100kg
16 x 140kg
12 x 180kg
8 x 220kg
Leg extensions
10 x 60kg
10 x 65kg
8 x 80kg
6 x 90kg
6 x 110kg
JCarter12320/11/12 @ 20:16
Tues 20th Nov 2012
Seated shoulder press on smith
10 x 40kg
8 x 60kg
6 x 70kg
4 x 80kg
3 x 90kg
1 x 100kg
1 x 100kg
Wrist curls
15 x 20kg
10 x 30kg
Dumbbell wrist curls
10 x 18kg
8 x 20kg
Front raises
12 x 20kg
10 x 30kg
8 x 35kg
6 x 40kg
Strict press
10 x 40kg
6 x 60kg
3 x 70kg
1 x 80kg fail
10 x 60kg
Lateral raises
10 x 12kg
10 x 14kg
8 x 16kg
CGBP
12 x 40kg
10 x 60kg
8 x 70kg
5 x 80kg
3 x 90kg
Dumbbell holds
50kg for 25 seconds x 3 (no chalk)
Dumbbell inclined press
15 x 32kg
Seated shoulder press on smith
10 x 40kg
8 x 60kg
6 x 70kg
4 x 80kg
3 x 90kg
1 x 100kg
1 x 100kg
Wrist curls
15 x 20kg
10 x 30kg
Dumbbell wrist curls
10 x 18kg
8 x 20kg
Front raises
12 x 20kg
10 x 30kg
8 x 35kg
6 x 40kg
Strict press
10 x 40kg
6 x 60kg
3 x 70kg
1 x 80kg fail
10 x 60kg
Lateral raises
10 x 12kg
10 x 14kg
8 x 16kg
CGBP
12 x 40kg
10 x 60kg
8 x 70kg
5 x 80kg
3 x 90kg
Dumbbell holds
50kg for 25 seconds x 3 (no chalk)
Dumbbell inclined press
15 x 32kg
JCarter12322/11/12 @ 22:13
JCarter12326/11/12 @ 19:07
Post Edited: 26.11.2012 @ 19:09 PM by JCarter123
Monday 26th Nov 2012Strongman comp on Sat so need to take it easy this week.
SLDL
DOH
10 x 52.5kg
8 x 92.5kg
4 x 132.5kg
straps on
2 x 172.5kg PB for reps
1 x 182.5kg PB
Calf raises on machine
24 x 100kg
20 x 140kg
16 x 180kg
12 x 220kg
Leg press on machine
12 x 100kg
10 x 140kg
8 x 180kg
6 x 220kg
8 x 250kg PB
Squats
All paused
10 x 60kg
10 x 60kg
8 x 80kg
6 x 100kg
paused on last rep
7 x 120kg
Upside down leg press on smith
12 x 60kg
12 x 100kg
10 x 140kg
10 x 140kg
Lunges
8 x 35kg x 3 (each leg)
Calf raises on smith
40 x 100kg
Hard session, especially the lunges. Definitely gonna do this in future.
JCarter12327/11/12 @ 18:58
27th Nov 2012
Push press
10 x 40kg
6 x 60kg
4 x 80kg
1 x 90kg
2 x 90kg PB for reps
1 x 95kg fail
15 x 60kg
Bench Press
10 x 70kg close grip assisted on last 1
10 x 90kg assisted on last 3
5 x 110kg assisted on all reps
12 x 80kg
20 x 60kg
Lateral raises
10 x 12kg
10 x 14kg x 3
One arm dumbbell press
6 x 22kg L&R
5 x 32kg L&R
3 x 40kg R only
1 x 50kg fail
1 x 50kg fail
Seated shoulder press on smith
10 x 40kg
6 x 60kg
1 x 80kg
7 x 60kg
Shouldn't have bothered benching. Shoulders felt really strong up to that point.
Push press
10 x 40kg
6 x 60kg
4 x 80kg
1 x 90kg
2 x 90kg PB for reps
1 x 95kg fail
15 x 60kg
Bench Press
10 x 70kg close grip assisted on last 1
10 x 90kg assisted on last 3
5 x 110kg assisted on all reps
12 x 80kg
20 x 60kg
Lateral raises
10 x 12kg
10 x 14kg x 3
One arm dumbbell press
6 x 22kg L&R
5 x 32kg L&R
3 x 40kg R only
1 x 50kg fail
1 x 50kg fail
Seated shoulder press on smith
10 x 40kg
6 x 60kg
1 x 80kg
7 x 60kg
Shouldn't have bothered benching. Shoulders felt really strong up to that point.
JCarter12328/11/12 @ 18:46
28th Nov 2012
Deadlifts
10 x 60kg
6 x 100kg
4 x 140kg
2 x 180kg
4 x 210kg PB for reps
Dumbbell wrist curls
15 x 14kg
12 x 16kg
10 x 18kg
8 x 20kg
One arm dumbbell rows
10 x 30kg
8 x 40kg
8 x 50kg
Plate pinch
10kg for 40 secs
15kg for 20 secs
10kg for 40 secs
15kg for 10 secs
Pleased with deadlifts. More in the tank and peaking nicely for the comp on Sat. Now rest up for a few days
Deadlifts
10 x 60kg
6 x 100kg
4 x 140kg
2 x 180kg
4 x 210kg PB for reps
Dumbbell wrist curls
15 x 14kg
12 x 16kg
10 x 18kg
8 x 20kg
One arm dumbbell rows
10 x 30kg
8 x 40kg
8 x 50kg
Plate pinch
10kg for 40 secs
15kg for 20 secs
10kg for 40 secs
15kg for 10 secs
Pleased with deadlifts. More in the tank and peaking nicely for the comp on Sat. Now rest up for a few days
JCarter12302/12/12 @ 16:52
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