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John's training journal - starting out in strongman

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JCarter123		...	28-04-2013 @ 18:52
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	28th April CoC 10 x T 1 x 2 1 x 2 fail Silver bullet hold with number 2 R 23 seconds L 24 seconds R 15 seconds L 8 seconds
JCarter123		...	29-04-2013 @ 19:41
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	29th April 2013 2-block CGBP (paused) 6 x 20kg 5 x 40kg 5 x 60kg 5 x 75kg 5 x 80kg 7 x 85kg + 1 assisted Cable rows: 5 sets of 10 with 40kg Dips: 5 sets of 10 Lateral raises: 5 sets of 10 with 12kg Shrugs (snatch grip): 5 sets of 10 with 60kg Skull crushers: 5 sets of 10 with 22.5kg Core Cobra/baby/plank: 30 seconds each x 2 Foam roller: 10 seconds each leg x 10 Side plank: 20 seconds plus 7 twists x 2 30/20/10 leg raises Plank reaches 5 each hand x 3
JCarter123		...	30-04-2013 @ 19:07
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Post Edited: 30.04.2013 @ 19:09 PM by JCarter123 30th April 2013 Squats 8 x 35kg 6 x 42.5kg 5 x 50kg 5 x 55kg 5 x 65kg 15 x 70kg Calf raises: 5 sets of 20 reps 100kg Reverse hyper extensions: 5 sets of 10 Dumbbell bicep curls: 2 sets of 10 reps 14kg, 3 sets of 10 reps 12kg Leg extensions: 5 sets of 10 reps 30kg Core Foam roller: 10 seconds per leg 10 sets Baby/Cobra/Plank 30 seconds each 3 sets 30/30/20 leg raises CoC 10 x S 10 x T 5 x 1 3 x 1.5 1 x 2 1 x 2 (still can't close the second rep) Silver bullet: 25 seconds on right, 30 seconds on left Wrist roller Forward/backward with 5kg, 5 sets
JCarter123		...	02-05-2013 @ 19:25
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	2nd May 2013 Strict press 5 x 25kg 5 x 32.5kg 5 x 40kg 3 x 45kg 3 x 52.5kg 12 x 57.5kg Cable rows: 5 set of 10 with 42.5kg Inclined bench on smith 10 x 30kg 10 x 65kg 10 x 65kg 10 x 65kg 10 x 70kg 10 x 75kg Tricep pushdowns, 5 set of 15 with 11.25kg Core Baby/Cobra/Plank: 30 seconds each x 2 Foam roller: 10 seconds each leg x 10 Side planks: 20 seconds plus 10 twists Plank reaches: 5 reaches each hand x 3 Leg raises: 45/20/15 Leg raises: 30/20/15 CoC 10 x S 10 x T 1 x 2 Silver bullet with #2: 25 seconds with Right, 25 seconds with Left 1 x 1
JCarter123		...	04-05-2013 @ 14:57
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Post Edited: 06.05.2013 @ 14:09 PM by JCarter123 4th May 2013 Deadlifts DOH 5 x 45kg 5 x 55kg 5 x 65kg 5 x 77.5kg (was supposed to only do 3) 3 x 87.5kg 10 x 100kg EZ bar curls on preacher: 5 set of 10 with 25kg Lunges: 5 sets of 10 each leg Hyperextensions: 5 sets of 10 Core Baby/Cobra/Plank: 30 seconds each x 2 Foam roller: 10 seconds each leg x 10 Side planks: 20 seconds + 10 twists each side Leg raises: 60/30/20 Leg raises: 30/15/10 Dumbbell holds: 42kg x 2 minutes (very slight tear in back) Box jumps: 5 sets of 5 working up to 39 inches
JCarter123		...	06-05-2013 @ 14:08
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Post Edited: 11.05.2013 @ 10:54 AM by JCarter123 6th May 2013 2-block CGBP (paused) 5 x 40kg 5 x 50kg 5 x 60kg 3 x 70kg 3 x 80kg 6 x 90kg Snatch grip barbell shrugs: 5 sets of 10 with 65kg Inclined flys: 5 sets of 10 with 17kg Strict log - one clean 5 x 42kg 5 x 42kg 5 x 56kg 5 x 61kg 3 x 66kg 1 x 71kg Farmers hold 65kg x 20 seconds 85kg x 20 seconds 95kg x 20 seconds 105kg x 20 seconds DOH deads ~35kg x 5, 4 inch bar x 2 ~55kg x 5, 3 inch bar ~65kg x 5, 3 inch bar ~75kg x 5, 3 inch bar Quite hard work on the back today. Took things very carefully. Will prob do farmers on my deadlift days in future.
JCarter123		...	07-05-2013 @ 19:53
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	7th May Dumbbell curls: 5 sets of 15 with 10kg Squats 5 x 35kg 5 x 42.5kg 5 x 50kg 3 x 60kg 3 x 67.5kg 15 x 77.5kg Good mornings 10 x 20kg 10 x 30kg x 4 Leg extensions: 5 sets of 10 with 40kg Core Cobra/baby/plank: 30 seconds of each x 2 Foam roller: 10 seconds each side x 10 Side plank: 20 seconds hold plus 10 twists each side Plank reaches: 5 reaches each arm x 3 Leg raises: 60/30/20
JCarter123		...	09-05-2013 @ 22:18
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	9th May 2013 2-block CGBP (paused) 5 x 40kg 5 x 50kg 5 x 60kg 5 x 75kg 3 x 85kg 4 x 95kg Lat pull downs: 5 sets of 15 with 40kg Tricep pullovers: 5 sets of 15 Front raises: 5 sets of 10 with 25kg Dumbbell holds 50kg x 95 seconds 50kg x 35 seconds Core Baby/Cobra/Plank: 45 seconds each x 2 Foam roller: 10 seconds each leg x 12 Side planks: 30 seconds + 10 twists each side Plank reaches: 5 reaches each hand x 3 Leg raises: 30/30/30
JCarter123		...	11-05-2013 @ 11:06
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	11th May 2013 Small log (jerks) Used belt and my new sleeves 5 x 42kg 5 x 62kg 3 x 72kg 3 x 82kg 2 x 92kg 1 x 97kg FAIL Farmers 35kg 10m turn 10m back 65kg 10m turn 10m back 85kg 10m drop and turn 10m back 95kg 10m drop and turn 10m back Axle Once conti cleaned, no belt or sleeves 5 x 25kg 5 x 55kg 3 x 65kg 3 x 75kg 1 x 85kg 1 x 90kg PB DOH deadlift holds, 4 inch bar 25kg x 20 seconds 35kg x 20 seconds 40kg x 20 seconds
JCarter123		...	13-05-2013 @ 19:17
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	13th May 2013 DOH deadlifts 5 x 50kg 5 x 54kg 5 x 64kg 5 x 85kg 3 x 95kg 10 x 110kg was supposed to stop there but... 3 x 130kg 2 x 140kg 1 x 150kg Power cleans (with bumper plates) 10 x 40kg 10 x 50kg x 4 Lunges: 5 sets of 10 each leg with 20kg Barbell curls 10 x 20kg 10 x 25kg 10 x 25kg 10 x 27kg 10 x 28kg Core Plank/cobra/baby: 30 seconds each Leg raises: 30/30/20 Couldn't be f**ked to do any more
JCarter123		...	14-05-2013 @ 19:17
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	14th May 2013 Strict press (paused) 5 x 25kg 5 x 35kg 5 x 40kg 5 x 48kg 3 x 55kg 7 x 63kg Floor press: 5 sets of 10 reps with 60kg One arm rows: 5 sets of 10 reps with 30kg Flys: 5 sets of 11 reps with 17kg Some core Gripper: 2 sets of 5 reps with 200, 1 negative rep with 300
JCarter123		...	16-05-2013 @ 19:54
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	16th May 2013 Squats Tried putting a 1.25kg disc under each heel 7 x 35kg 6 x 42.5kg 5 x 50kg 5 x 62.5kg 3 x 72.5kg 15 x 80kg Dumbbell curls: 5 sets of 10 with 12kg Good mornings 10 x 20kg 10 x 40kg x 4 Front Squats (clean grip) 10 x 40kg 10 x 50kg 10 x 60kg x 3 Dumbbell holds 50kg x 1min 50secs PB 50kg x 50secs Core Plank/Baby/Cobra: 60 seconds each x 2 Foam Roller: 10 each leg Plank reaches: 5 each arm x 3 Leg raises: 30/30/20
JCarter123		...	18-05-2013 @ 12:56
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Post Edited: 18.05.2013 @ 17:35 PM by JCarter123 18th May 2013 Axle FTOH each rep, no belt 55kg x 5 65kg x 3 75kg x 2 80kg x 4 conti cleans Clean was starting to hurt my back, could've done with a belt. Duck walk First time doing this 100kg x 13.5m 125kg x 13.5m 150kg x 13.5m 175kg x 13.5m one drop in middle 100kg x 13.5m out, 13.5m back Yoke 155kg x 10m 235kg x 10m one drop in middle 235kg x 10m 155kg x 10m out, 10m back 155kg x 10m out, 10m back Worked on speed these last 2 runs Arm-over-arm First time doing this too 100kg x 10m 100kg x 10m 125kg x 10m I love my new gym. Need to work on yoke most of all.
JCarter123		...	19-05-2013 @ 13:00
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	19th May 2013 yoga Core Side planks: 20 seconds plus 12 twists each side Plank reaches: 5 reaches each hand X 2
JCarter123		...	20-05-2013 @ 18:37
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	20th May 2013 Deload week... DOH deadlifts 5 x 42.5kg 5 x 55kg 5 x 65kg Lunges: 3 sets of 15 reps Plate pinches 10kg x 60 seconds 15kg x 35 seconds 15kg x 45 seconds Good mornings: 3 sets of 10 reps Plate curls: 15 x 5kg x 3 Wrist curls: 15 x 10kg, 15 x 12kg, 15 x 14kg Core Baby/Cobra/Plank: 60 seconds of each x 2 Foam roller: 10 each leg Plank reaches: 5 each hand x 3 Leg raises: 30/30/30

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