John's training journal - starting out in strongman

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JCarter123		...	15-01-2013 @ 19:29
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Tues 15th Jan 2013 Inclined bench 10 x 20kg 10 x 40kg 8 x 60kg 6 x 80kg 4 x 100kg 2 x 110kg 1 x 115kg Power cleans 10 x 52.5kg 6 x 72.5kg 3 x 92.5kg 1 x 102.5kg (European clean) 2-block CGBP, paused 10 x 20kg 5 x 30kg 5 x 30kg 3 x 40kg 1 x 50kg 1 x 60kg 1 x 70kg 5 x 75kg 3 x 80kg 2 x 85kg 3 x 90kg Dumbbell holds 50kg x 90 seconds 50kg x 60 seconds 50kg x 60 seconds CoC 15 x S 10 x T 5 x 1 1 x 1.5 with 10 second hold

JCarter123		...	17-01-2013 @ 18:27
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Thu 17th Jan 2013 Deadlifts 10 x 60kg 6 x 100kg 4 x 140kg 2 x 180kg 5 x 200kg Back is f**ked. Gonna have a week off deads and train light thereafter in the run up to the Feb comp.

JCarter123		...	19-01-2013 @ 13:44
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Sat 19th Jan 2013 Strict Press 10 x 20kg 8 x 40kg 6 x 50kg 4 x 60kg 3 x 70kg 1 x 80kg 1 x 85kg PB CoC 10 x T 4 x 1.5 5 x 1.5 5 x 1.5 3 x 1.5 10 second hold on last rep Racked shouler press 10 x 20kg 8 x 40kg 6 x 60kg 4 x 70kg 1 x 80kg Dumbbell holds 50kg x 60 seconds x 3 One arm dumbbell press 20kg x 6 L&R 34kg x 4 L&R 40kg x 3 L&R 50kg x 10 R only PB Vid to follow Finger curls 15 x 20kg 10 x 40kg 8 x 60kg

JCarter123		...	19-01-2013 @ 14:30
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq

JCarter123		...	21-01-2013 @ 20:07
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	21st Jan 2013 Squats Back still painful/tight so taking it easy. 10 x 60kg Belt on 7 x 100kg (paused) 6 x 140kg 6 x 140kg Wraps on 2 x 180kg Calf raises 25 x 100kg 20 x 140kg 15 x 180kg 40 x 100kg Leg extensions 15 x 50kg 12 x 60kg 10 x 70kg 10 x 80kg 6 x 100kg Leg press - seat position 3 10 x 120kg 10 x 140kg 10 x 180kg 10 x 220kg 10 x 250kg Bacl no worse after all that but still sore so gonna go light on deads on Thursday.

JCarter123		...	22-01-2013 @ 20:11
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	22nd Jan 2013 Incline bench on smith 15 x 20kg 12 x 40kg 8 x 60kg 6 x 70kg 4 x 80kg 3 x 90kg 2 x 100kg 1 x 110kg 1 x 115kg PB (previous time was assisted) 1 x 110kg 5 x 100kg Snatches 5 x 40kg 5 x 50kg 5 x 60kg 3 x 70kg PB 3 x 70kg First time doing these 3-block CGBP (paused) 10 x 20kg 6 x 30kg 5 x 30kg 3 x 40kg 1 x 50kg 1 x 60kg 1 x 65kg 1 x 70kg 5 x 75kg 3 x 80kg 2 x 85kg 3 x 90kg 3 x 95kg 2 x 100kg assisted Dumbbell bench 5 x 42kg Waste of time Horizontal bicep curls 10 x 8.25kg x 2 10 x 11.75kg x 2 10 x 15.25kg Behind neck split jerk 5 x 20kg 5 x 40kg 3 x 60kg 3 x 70kg 2 x 80kg 1 x 90kg 1 x 100kg PB First time doing these as well

JCarter123		...	24-01-2013 @ 18:32
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	24th Jan 2013 CoC 20 x S 8 x T 3 x 1 1 x 1.5 1 x 1.5 1 x 2 fail 1 x 2 fail, 10 second hold instead 3 x 1 Don't fell any closer to closing the 2 even though the grip feels much better


JCarter123		...	26-01-2013 @ 17:23
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	26th Jan 2013 Events training today at Winning Health Solutions Strict Log Press 3 x 40kg 3 x 50kg 3 x 60kg 3 x 75kg 1 x 80kg Log Press 3 x 80kg ftoh each time Medley 15m each item loading on to 42(?) inch platform 75kg keg 100kg sack 85kg keg 100kg sack 130kg sack didn't load it Atlas stones to 48 inches 1 x 105kg 1 x 120kg 1 x 135kg

JCarter123		...	29-01-2013 @ 19:43
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	29th jan 2013 2-blocked CGBP paused 10 x 20kg 5 x 30kg 3 x 40kg 1 x 50kg 1 x 60kg 1 x 65kg 1 x 70kg 5 x 77.5kg 3 x 82.5kg 2 x 87.5kg 3 x 97.5kg (last rep assisted) Inclined bench on smith 10 x 30kg 8 x 50kg 6 x 70kg 4 x 90kg 3 x 100kg 2 x 105kg Dumbbell holds 50kg x 90 seconds 50kg x 60 seconds 50kg x 60 seconds Power cleans 10 x 52.5kg 5 x 72.5kg 5 x 72.5kg Face pulls 15 x 11.25kg 10 x 18.75kg 10 x 21.75kg 10 x 24.75kg 10 x 27.75kg One arm dumbbell presses 5 x 22kg L only 3 x 30kg L only 1 x 40kg L only fail x 2 3 x 40kg strict R only

JCarter123		...	31-01-2013 @ 19:25
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Thursday 31st Jan 2013 Deadlifts doh 10 x 52.5kg bet on (never normally use a belt but nervous of back) 8 x 92.5kg 6 x 122.5kg 4 x 142.5kg 1 x 162.5kg fail mixed grip 1 x 162.5kg 1 x 182.5kg doh 6 x 92.5kg Taking it real slow as back is still very tender. Will try a rep on 200kg but multiple reps on 180kg today would've put me back to square one. Lat pull downs 12 x 40kg 10 x 50kg 8 x 60kg 4 x 70kg One arm dumbbell rows 10 x 30kg x 3 Back feels ok so will step it up a bit next week but don't wanna go too heavy before the comp mid-Feb.

JCarter123		...	02-02-2013 @ 13:05
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Sat 2nd Feb 2013 Strict press 10 x 20kg 10 x 40kg 8 x 50kg 6 x 60kg 4 x 70kg 1 x 80kg fail x 3 Push press 10 x 60kg 8 x 70kg 6 x 80kg 2 x 90kg went for a 3rd but failed 1 x 100kg big fail Barbell collar holds barbell + 20kg 20 seconds L&R barbell + 30kg 20 seconds L&R barbell + 40kg 10 seconds L&R barbell + 50kg 2 seconds L&R barbell + 40kg 10 seconds L&R Seated dumbbell shoulder press 12 x 20kg 10 x 24kg 8 x 30kg 5 x 34kg 1 x 36kg fail Snatches 10 x 30kg 8 x 40kg 6 x 55kg 6 x 60kg 2 x 70kg CoC 15 x S 10 x T 5 x 1 3 x 1.5 3 x 1.5 1 x 2 negative rep

JCarter123		...	04-02-2013 @ 19:09
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	4th Feb 2013 DOH SLDL 10 x 52.5kg 10 x 92.5kg 10 x 92.5kg 6 x 132.5kg 2 x 152.5kg back felt fine after these Squats 10 x 20kg paused 10 x 40kg paused 8 x 60kg paused 6 x 80kg paused 4 x 100kg paused belt on 4 x 140kg belt off 8 x 100kg paused 6 x 110kg paused belt on 6 x 140kg belt off 8 x 100kg paused 20 x 60kg No direction here, pretty poor tbh. Did too much warm up and was tired after sldl's. Barbell calf raises 20 x 100kg 20 x 100kg 20 x 140kg 20 x 140kg 15 x 180kg Leg extensions 15 x 50kg 10 x 60kg 10 x 70kg 10 x 80kg 10 x 90kg Upside down leg press on smith 15 x 60kg 12 x 100kg 10 x 140kg 12 x 100kg 12 x 140kg These were hurting my back really bad before but no pain at all today. Not a productive session but glad my back appears to be fixed. Will try slightly heavier deads on Thursday and see how we go. Will be looking for a pb (240kg) on the 16th.

Samthepigman		...	04-02-2013 @ 19:23
See You Next Tuesday Member 2254, 3824 posts SQ 240, BP 165, DL 300 705.0 kgs @ 89kgs UnEq	I notice on ur bench u work up to a heavy single each session like i used to. I personally think ur doing too many reps at the weights just below ur max, e.g. 2 x 110 before 115. If i were u i would 60 x 5 x 3 70 x 3 80 x 2 90 x 1 102.5 x 1 107.5 x 1 115 x 1 then attempt a 2.5kg pb Then drop to a weight u can get 4 sets of 5 on Worked for me anyway :-)

JCarter123		...	05-02-2013 @ 19:00
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Samthepigman said:I notice on ur bench u work up to a heavy single each session like i used to. I personally think ur doing too many reps at the weights just below ur max, e.g. 2 x 110 before 115. If i were u i would 60 x 5 x 3 70 x 3 80 x 2 90 x 1 102.5 x 1 107.5 x 1 115 x 1 then attempt a 2.5kg pb Then drop to a weight u can get 4 sets of 5 on Worked for me anyway :-) Yeah I do too many reps mate, thanks for the advice. But unfortunately I only got your comment after going to the gym today...

JCarter123		...	05-02-2013 @ 19:08
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	5th Feb 2013 Inclined bench on Smith 15 x 20kg 10 x 40kg 10 x 60kg 8 x 80kg 6 x 100kg 2 x 110kg 1 x 120kg fail 15 x 60kg Dumbbell holds 50kg x 1min 50kg x 1min 2-block CGBP paused 10 x 20kg 5 x 30kg 5 x 30kg 3 x 40kg 1 x 50kg 1 x 60kg 1 x 70kg 5 x 80kg 3 x 85kg 2 x 90kg 1 x 95kg Dumbbell holds (again) 50kg x 1min 50kg x 1min One arm dumbbell press 5 x 20kg L&R 3 x 30kg L&R 1 x 40kg L&R 8 x 50kg R only Face pulls 12 x 13.75kg 10 x 21.25kg 10 x 28.75kg 10 x 36.25kg 10 x 43.75kg Front raises 8 x 30kg x 4

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