DrD in pursuit of strength
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| DrD |  | DrD in pursuit of strength | 01-05-2013 @ 08:58 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Post Edited: 14.07.2015 @ 11:42 AM by DrD EDIT: GBPF Comp Log YNE Open- Ashington 24/11/13 210 / 152.5 / 225 - 587.5 @ 102.2kg (2nd) YNE Seniors – Doncaster 5/4/14 227.5 / 150 / 235 – 612.5 @ 102kg (1st) YNE Classic Bench - Durham 31/5/14 165 @ 104.1kg (2nd) All England - 17/08/14 230 / 155 / 235 - 620 @103.4 (3rd) British Classic - 05/10/14 232.5 / 160 / 240 = 632.5 @103.9 (7th) Ilkley Moor Barbell Charity comp 30/11/14 240/172.5/242.5 = 655 @108.5 (1st) YNE Classic (Equipped guest) 5/7/15 260/195/200 = 655 @103.9 (Guest) All England Bench Championships 12/7/15 200 @ 104.1 (1st, and only) | ||
| brownbear | | ... | 01-05-2013 @ 09:51 |
 Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | Welcome DrD! s**t news the SC Joint! Good luck with achieving many a PB! | ||
| DrD | | ... | 01-05-2013 @ 13:00 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Thanks! The joint wasn't to badly damaged, sightly separated and mostly ligament strain rather than lots of ruptures - and didnt fully separate so shouldn't be any long lasting effects... Took a good 6-8 weeks to get back. Couldn't lift anything for the first 5 weeks as too painful, but al guns blazing now. Just need to find a nice light comp to aim towards | ||
| DrD | | ... | 01-05-2013 @ 20:54 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Pull session tonight. Not really feeling it and tired but went reasonably well. Deadlift 60kg x8 60kg x8 100kg x8 140kg x6 180kg x3 180kg x3 180kg x3 180kg x3 (back absolutely hammered, right side cramped / pumped to hell - also form felt uncomfortable and not very good tbh 140kg x3 (45 s rest) 140kg x3 (45s) 140kg x3 Beltless SLDL 110kg x8 110kg x8 110kg x8 1 arm DB row (all Left then Right matched reps) 75kg x3 65kg x8 65kg x8 65kg x8 Power shrugs 150kg x5 170kg x8 190kg x5 strict shrug into x5 power shrug 190kg x5 strict -> x5 power shrug Hammer Pull down (45s rests) 100kg x8, x7. Straight into... Close Grip pull down (45s rests) 100kg x5, x4 Happy enought overall. Back fine now, think i aggrevated it last night testing high arch for bench press | ||
| DrD | | ... | 03-05-2013 @ 21:21 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Couple of minor tweaks from the last sloppy deadlift session, top right and bottom right of abs a bit achey. But know what i forgot to do in my setup and was struggling with tight hip flexors so got a big stretching and foam rolling routine to try daily. Shoulder / Tris (and the missed Bis) Power CLean - strict press (1 motion FTOH) 60kg x8 70kg x6 80kg x4 80kg x4 80kg x3 (+1 push press) 80kg x2 (+2 push press) 80kg x2 (+2 pp) Single clean into set of push presses 80kg x5 80kg x5 80kg x5 Incline Close Grip Paused BB Bench press 70kg x10 80kg x6 80kg x6 80kg x6 80kg x5 (+1) Barbell Bi curl 50kg x8 50kg x8 50kg x6 Weighted dips +40kg x4 +40kg x4 +20kg x6 +20kg x4 Side raise (14kg DBs) straight into 22kg DB bi curl - (x8) (x6), (x4) Front raise (22kg DBs) straight into 22kg hammer curl (x5) (x5) tired!. Going to do squats in about 14 hours so eating well tonight | ||
| DrD | | ... | 04-05-2013 @ 14:20 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Squat Session. Hard week training so didn't push to higher weights. Low bar back squat 70kg x8 110kg x5 150kg x5 150kg x4 (1st rep paused) 150kg x3 all paused 150kg x4 150kg x4 Front squat (first time in nearly 3 months) 110kg x3 100kg x6 100kg x5 100kg x5 100kg x5 Low bar paused, speed back squat (45s rests) 100kg x3 (x12) Leg EXt. Machine (1 leg) 55kg x6 55kg x6 55kg x6 Calf Raise 170kg x8 170kg x8 170kg x8 | ||
| DrD | | ... | 07-05-2013 @ 20:03 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Chest / Press session tonight: Flat BB Bench - all paused! 60kg x10 100kg x5 100kg x5 120kg x3 130kg x3 140kg x1 felt fine 145kg x1 (possible PB) - felt pretty good, quite smooth 150kg x1 (definite PB!!!) - long paused ~1 second, fired up stuck half way and halted for a couple of seconds but kept pushing, shouted arrrgghhhhh, and up she popped! 120kg x3 120kg x3 120kg x3 120kg x3 120kg x2 Incline BB Bench press (Touch and GO) 60k x10 90kg x8 100kg x5 100kg x5 100kg x5 100kg x4 Flat Close Grip Bench press 60kg x10 80kg x8 90kg x5 90kg x5 90kg x5 90kg x8 DB flyes 24kg x8 24kg x8 Enjoyed tonight. Chest and Tris pumped and nicely worked!! | ||
| DrD | | ... | 08-05-2013 @ 20:21 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Deadlift / Back: Deadlift: 60kg x8 100kg x6 150kg x5 190kg x1 200kg x1 210kg x1 (PB) 220kg x1 (Bigger PB!!!) Took a lot of effort but got there cleanly. 180kg x3 180kg x3 Speed DL (45s rests) 150kg x3 150kg x3 150kg x3 150kg x3 150kg x3 BoR 100kg x5 100kg x5 100kg x5 100kg x5 Shrugs staight into powershrugs 180kg x5shrugs-> x5 powershrugs 180kg x5shrugs-> x5 powershrugs 180kg x5shrugs-> x5 powershrugs 180kg x5shrugs-> x5 powershrugs 1 arm DB row (leant on bench) 75kg x5 75k x5 75kg x6 BW underhand pullup x6, x5, x5 Hammer machine pull down 100kg x6 100kg x5 | ||
| Sawyers | | ... | 09-05-2013 @ 19:03 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Nice Deadlift PB  | ||
| DrD | | ... | 09-05-2013 @ 20:14 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Thanks mate, hoping to keep edging it up over the next few months.  | ||
| DrD | | ... | 11-05-2013 @ 16:28 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Friday night: Shoulder and Tris Strict OHP 20kg x10 60kg x5 60kg x5 80kg x3 80kg x3 85kg x2 85kg x1 Push Press 90kg x4 95kg x3 95kg x2 95kg x2 100kg x1 100kg x1 80kg x5 80kg x5 Power cleans 60kg x10 80kg x4 90kg x4 100kg x1 (PB - not a particularly huge one though) Incline CG BP 90kg x5 80kg x4 (paused) 80kg x5 (paused) 80kg x6 (paused) Side Raise, 16kg DBs x6, 5, 5 Super setted with Straight bar tri push down 40kg x10, 50kg x6, 50kg x6 Not too bad overall, | ||
| DrD | | ... | 11-05-2013 @ 16:29 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Saturday afternoon: Squat / Legs session Back Squat (trying a slightly wider stance and more angled feet than i usually do, after watching IainK's videos. felt more comfortable and knees felt more stable ) 60kg x6 100kg x5 100kg x5 140kg x5 150kg x5 160kg x3 170kg x3 180kg x1 160kg x3 Front squat 100kg x5 100kg x4 (clipped rack and started slipping off shoulder) 100kg x5 100kg x5 Very high box squat (~18") 140kg x5 180kg x5 180kg x5 180kg x5 180kg x5 Leg Ext. Machine (1 legged) 55kg x8 60kg x5 60kg x5 60kg x5 Ham curl machine 65kg x8 65kg x8 65kg x6 Calf Raises 190kg x8 210kg x5 210kg x5 150kg x8 Situp with 25kg plate, press to ceiling x8 x8 x8 x8 x8 | ||
| DrD | | ... | 13-05-2013 @ 19:52 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Well I have signed up for my first comp. It's the novice / beginner comp being run as The Mucle Factory, Lancs at the start of June. Good point are that it is open weight, so I haven't got to keep on the low carb diet i started last week. awesome - Normal pressing session modified in lieu of upcoming comp. Also quite a few aches and going to Muscle Factory on Wednesday so wanted to be fresh-ish and less-achey. Upcoming comp is quite rep / fitness based, so thought I should address this as been gradually converting to lower set sessions to gain strength but not put too much mass on. Bench Press (paused all reps) 60kg x10 60kg x10 100kg x8 100kg x8 100kg x6 100kg x8 Incline Bench Pess (TnG) 100kg x6 100kg x6 100kg x6 This is where it started to deviate further (all with short rests, no rests between exercises) 3" Close Grip Pin press: 100kg x5 100kg x5 100kg x6 100kgx6 -> 25kg BB bi curl (20 reps) 100kg x5 -> BB bu curl (10) reps -> BB shoulder press (10 reps) 100kg x5 - as above 100kg x5 - as above Incline DB press 34kgs x8 34kgs x8 34kg x8 Then made a circuit of: BW dips: 10,8,8,8,6 Situps: 10, 8, 8, 8, 8 Large KB swings: 10, 8, 8, 8, 8 no rests between exercises, 45s rests after set 2 and 4. Haven't done any circuit stuf for a couple of months, and kind of enjoyed it tbh. Anyway, looking forward to getting stuck into a competition, only done 1 event session (in Feb), so hoping to get one or two in before the comp. But in reality it's just for the experience - but i will be trying my hardest!! | ||
| DrD | | ... | 16-05-2013 @ 10:59 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Post Edited: 16.05.2013 @ 11:00 AM by DrD Event Training Session at The Muscle Factory, Lancs today. Had a meeting in Preston, so would have been rude not to pop up. Mainly testing equipment that I haven't used befor that are in the comp. and kept weights light and focused on tech and getting used to movements. Log. Couple of sets of ~6/8 with empty log (56kg apparently) Loaded to 76kg(ish, well 2x10kg plates added) did loads of triples, got some good advice from a rather large, well known gentleman, and managed to get more hip drive into it. Must have done at least 6 sets of triples. FTOH each time. Then a couple of quick runs to 4/5 reps. Can nail 4 in 30 second, but then absolutely die. So pacing will be impotant (along with more intesnse cardio training) Also, ditched the elbow sleeve as foreams were getting crampy/crushed/pumped to death. Onto the dreader farmers. 79kg farmers. Did loads of pickups, a 30-count static hold, and a 20-count static hold. about 6 x5 metre runs (slow and steady paced, making sure shoulder was ok. Felt fine, so will be keeping thee slow and steady in the comp. Yoke. apparently the yoke weighs ~60kg. So threw 160kg onto it (so hopefully around 220kg). Loads of pick ups, maybe 10 to 15. 2x pick up and walk forward 2 meters, drop turn, rpt. Then 4x 5meter walks. Felt ok, Bit of instability in the old knees, but was OK. Atlas stone. 1st time. Most of the numbers had been rubbed off, so I knew which one was 50kg and chose the next couple of bigger ones, probably 70kg, and 80/90kg? ish. Didn't want to disturb another large gentleman who was deadlifting to ask a silly question, so had a bash. Anyway, no tacky or chalk, just raw forearms. lol. Anyway, did the 50kg, and threw it over the hole and nearly took my head off, maybe it was too light. lol. Took the one tht was maybe 80/90kg and did 3x pick up and load to middle height stack. Then, did a quick run of 50 / 70 / 90 stones to lowering height stacks. Technique felt quite natural and 50 / 70? felt no problem. 90 lapped easy and lift up was hard, but doable. Happy with these. Finally, axle deadlift. Quick warms up at 35kg bar, 75kg, 115 kg, then: Loaded to ~165kg, did 4 reps. Loaded to 175kg, did 4 reps in ~35seconds. Dead. Harder than expected. Grip was OK, Can't seem to get much past 4/5 reps on anything today, bit of HIIT required me thinks. But all in all, good. Log and Deads felt heavier than I expected, Yoke was heavy but shold be able to plod on, and ost impotantly NO INJURIES!!!!! (other than some interesting burising coming up on the inner forearm from the stones). But as close to injury free as starting strongman gets. Muscle Factory is awesome. | ||
| DrD | | ... | 17-05-2013 @ 20:24 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Mixed Deadlift / Back and little bit of legs. Deadlift - beltless DOH grip 60kg x10 100kg x5 140kg x3 Belted alternate grip 180kg x5 180kg x5 180kg x5 (weight / rep PBs) 180kg x1 - 15 seconds, 180kgx1 - 15 seconds - 180kg x1 Zercher Squat 100kg x5 120kg x4 120kg x4 120kg x4 120kg x3+1 (Weight PB / weight rep PB) 1 arm DB row, 75kg straight into 50kg 75kg x5 -> 50kg x5 (L and R) 75kg x5 -> 50kg x5 (L and R) 75kg x7 -> 50kg x5 (L) 75kg x8 -> 50kg x5 (R) 75kg x7 and x8 both rep PBs Power shrug into DB shrug 180kg x7 -> 50kg DBs x15 180kg x7 -> 50kg DBs x12 180kg x7 -> 50kg DBs x12 Powershrugs weight rep pbs Doesn't seem that much on paper, but felt like a good hard session. Might be because there were pbs in each lift. lol. | ||
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