time to get serious with strongman.

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josh_ains		...	13-12-2011 @ 18:05
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	bench + back recovery flat bench-60x5/80x5/100x5/115kgx5x2 sets pr dumbbell tricep extensions lowering to chest-20'sx 5 sets 12 reps dumbbell roll backs and press-10kg each hand x 3 sets 10 reps face pulls-5 sets 10 romanian deads-4 sets 8 reps easy weight. stood rope rows arms kept parallel to floor-4 sets easy weight.

Sparrow		...	13-12-2011 @ 20:27
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Great deadlifting Josh! Are you going to do the night of strength 2 comp in March? Should be shifting massive numbers by then!

josh_ains		...	14-12-2011 @ 02:07
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Sparrow said:Great deadlifting Josh! Are you going to do the night of strength 2 comp in March? Should be shifting massive numbers by then! thanks yeah, plan to get front squat & back squat for reps up a bit & alternate log with rack push press and axle clean and press & think each one will progress well, not progressing as fast training both bench and overheads so close together but really need to hit both.-in two minds whether to pop them in together. got a slight injury to my eye though popped a good blood vessel half the side of one eye has filled with blood very rich shade of red, hoping it will drain itself lol, isnt like the ones ive had before, got the old why are you doing this off family lol. training only at sv and got encouragement in all 3 of my sessions & really liking training in a serious gym so used to just having to completely motivate myself.

josh_ains		...	15-12-2011 @ 18:33
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 15.12.2011 @ 18:34 PM by josh_ains front squats + assistance work front squat-60x5/5/ - 100x 5/5 130kg x 4 sets 2 reps pr,focussed on keeping these explosive to better transfer into the drive on overheads. ham curl-4x8 reps middle of stack ,not a clue on weight ? quad curl-4x8 reps middle of stack, " " " lowerbody static + dynamic stretches 30 minute fast walk focussed on getting the front squats very deep and trying to keep the form leading with elbows on the start of upward phase, did without belt to target the core a bit more, could of got a extra rep or so on the 130kg but just decided to take it a little easy to prevent my eye getting worse, can feel quads and hamstrings already responding to the isolation work & think that will help in the squat and deadlift.

josh_ains		...	16-12-2011 @ 22:59
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	axle overhead work axle clean and press-65kgx1/80x1/100x1/105x1/ axle clean and press moved to belt cleans -110kgx1/115kgx1 PB/120kg x1 PB/122.5kg missed twice/122.5kg x1PB had a fairly cold day working outside & decided to do a true test of where the axle overhead was on a day ive not got 100% energy, missed the 1st 122.5kg due to missing the belt on the belt clean part & just dropped it, 2nd one I clean the axle but belt had drifted too low so used a lot more energy to get it up to shoulders failed press due to lazy dip, the 3rd attempt and succesfull attempt I used a mixed grip to get it on the belt & had a lot more energy to clean to shoulders and much better dip resulted in a succesfull press.

josh_ains		...	19-12-2011 @ 16:34
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 17.04.2012 @ 02:08 AM by josh_ains flat bench flat bench-60x5/5/100x5/5/120x1/130x1/140xfail at bottom/135kg miss / x 1 pb flat bench reps -120kg x 2/2 pb weakness in bench is at bottom, have more than enough lockout strength but need to focus on pressing of pins in floor press the weight starting in the very bottom position , when this is improved I expect to be getting 140 with ease -it didnt feel heavy at all which kind of made me a bit dissapointed that I hadnt done a few more floor press sessions. decided to leave it at that for the workout.

josh_ains		...	20-12-2011 @ 17:32
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 20.12.2011 @ 17:34 PM by josh_ains today session deadlift day + assistance work-grip & upper back. axle deadlift from 9" height with straps double overhand-150x5/170x5/200x5/230x5/245x2/250kgx3pb/4pb double overhand axle deadlift-(to support clean part of axle c & p) -125kg x 10 singles pull ups hammer grip-4 sets 6 reps explosive up slow down squeeze at top hang for time hammer grip using hands as hooks hang in fully lowered position-10kg added x 15 secs/23kg added x 15 secs 3 sets. rope face pulls-full stack 4 sets 8 reps-isnt particularly a big stack. full body stretches static then dynamic loosening everything up. could have got 5 or 6 reps on the 1st set of 250kg but having done 290kg for 1 last week decided to just cruise a little and leave a little in the tank which should set me up to be that bit stronger next week, was hoping to get a video but video camera wouldnt switch on, but was working at home


josh_ains		...	22-12-2011 @ 16:51
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	overhead reps + speed bench axle belt clean & then press away -65kgx1/105x1/105x3/110x4 pb/115x 2/ 2 pb flat bench with purple bands-60kgx8/80x3/90x 3 /3 seated dumbbell power cleans-15's x 4 sets 8 reps rope face pulls-full stack x 4 sets 10 reps marunde lay windmills with 2.5kg plates/5kg plates fairly good session all round hit the reps I was aiming for and a bit more, the technique on the axle is getting better left a little on the 115's can see 4-5 reps within 2 sessions.

Sparrow		...	22-12-2011 @ 21:41
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Getting in some VERY strong work recently Josh! A beast in the making!!

josh_ains		...	22-12-2011 @ 22:45
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 16.03.2012 @ 23:31 PM by josh_ains Sparrow said:Getting in some VERY strong work recently Josh! A beast in the making!! thanks, touch wood wont get any injuries , trying to be smart and alternate lifts in each workout ,glad these weaknesses are coming up, tend to feel stronger the lighter I get,& the more hard graft I do especially in the pretty cold weather recently-think hardens the mind a lot, & bit more explosive now Ive lost a few kg, weighing 108kg most days now, just 3-4 meals instead of 6-7, much better shape more energy. very motivated to get a good placing at night of strength 2, will be happy with over midtable at englands.

josh_ains		...	23-12-2011 @ 16:30
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	repitition squat session 15 minute warm-up-lunges/hundu pushups/lunge + hip flexor stretch/groin stretch +hamstring stretch-few loops back squat atg-60x5/ 100x5/5/ 140x6/ 170kgx1/5 PR quad curl-50x 5 sets 10 reps hamstring curl-half stack 5 sets each leg 8-10 reps lunges holding 15kg db overhead-4 reps each leg 2sets forward 2 sets backward full lowerbody leg stretches + 30 minute fast walk.

josh_ains		...	27-12-2011 @ 14:44
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	deadlift + assistance work axle 9" deadlift-160x5/195x5/230x5/250kg x 6 reps close grip hammer grip pull ups-3 sets 7 reps grip work, fat bar single hand grip-40kg x 3 reps EH /60x1 EH/70x1 EH/80kgx1 EH ham curl-half stack 4 x8-12 quad curl-70kg x 4 sets 12 reps bit of stretching then 30 minute fast walk. will de-load next week and have a light session but still keep it in speed strength zone about 203kg for 5x5 reps, have pushed the deadlifts very hard the past 5 or so sessions and made some good progress and think it's the right strategy to keep it progressing nicely. assistance work is coming along just getting to grips with the pull ups and can keep a much stricter line with my body not much sway at all. changed up grip work to using a duck walk piece of kit but gripping the fat pole on the vertical.

Sparrow		...	27-12-2011 @ 17:36
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Awesome deadlifting! Must be 300+ there now? That grip work you describe is called the V bar.

josh_ains		...	27-12-2011 @ 19:30
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 27.12.2011 @ 21:09 PM by josh_ains Sparrow said:Awesome deadlifting! Must be 300+ there now? That grip work you describe is called the V bar. ok, asked around no-one knew thanks for that, feels like a great functional grip exercise should help it along. thanks but the body wasnt up for the deadlifting though just need to back it off for 1 session, probably squatting for reps affected strength a bit, but needs progressing. I think 300 will be their by mid jan, but setting the ground work for a bit more ile need to fill the gap of a overhead below average but coming along.

Sparrow		...	27-12-2011 @ 22:16
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	josh_ains said: ok, asked around no-one knew thanks for that, feels like a great functional grip exercise should help it along. thanks but the body wasnt up for the deadlifting though just need to back it off for 1 session, probably squatting for reps affected strength a bit, but needs progressing. I think 300 will be their by mid jan, but setting the ground work for a bit more ile need to fill the gap of a overhead below average but coming along. V bar work is something I've never really done much of to be honest. Should definitely help the grip strength though. 250kg x 6 would suggest 300 is there already. So from 15", like at the Night of Strength, I expect you to be pushing Shane up in the 350 region... Overhead is coming along nicely mate, these things can't be rushed.

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