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tony's strongman training log

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tonylymeIconwed gym warm up really15-09-2011 @ 11:33 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
a few light deads.

60k x 15
100k x 8 x 3 sets

shrugs
100k x 15 x 3 sets

barbell curls
bar x 15
30 x 10
40 x 8
50x 6
60x 6
70 x 4
80k x 3
60k x 6 x 4sets with 40sec rest between sets

hammer curls (double arm with db's)

18.5k x 10
21k x 8
25k x 6
30k x 6

walk on the treadmill again for 10 mins.

gona have an alrounder day on thursday now on strongman to see how the shoulder feels. the tingling just comes n goes a few times a day now so must be mending up
tonylymeIconthursday strongman up the garage17-09-2011 @ 18:12 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
yoke squats.

80% yoke squats
225 x 5 x 2
239 x 5
253 x 5
267 x 5
276 x 3

raised bar up to my normal yoke lift height to practice pickup n holds

290 x 2
300 x 1
310 x 1
315 x 1

axle clean n press

70k 1 clean n 5 presses x 2sets
70k x 3 full reps x 2 sets
77k x 2 full reps with last rep having 5 presses
77k x 3 full reps x 2 sets
77k x 1 full rep with 5 presses x 2 sets

40k barbell behind head x 8 rep x 3 sets

nicely t**ted after this lift. taking weekend off to see how the shoulder holds out.
tonylymeIconmonday gym23-09-2011 @ 09:37 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
doing this from memory as i forgot to update my journal all week.

deads. lunch.

70k x 10
110k x 8
150k x 6
160k x 2 x 3sets

off the rack down to bout 18" light

100k x 8 x 3sets
tonylymeIcontuesday gym lunch23-09-2011 @ 09:42 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
tri warm through. haven't done much on tri's lately cuz of the pinched nerve taking all the power away but that bit is sorted now so back to it.

pushdowns

1/2 stack x 15
3/4 stack x 10
ful suack x 6 x 3 set

standing skulls

35k x 10
50k x 6 x 3 set

extensions on ropes

#4 x 10
#5 x 8
#6 x 8 x 3 sets

felt ok. fitness is f**ked from all the down time but a few weeks n that'll be back to normal (which is unfit! haha)
tonylymeIconthursday - garage. strongman23-09-2011 @ 09:50 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
wanted to do walking moves but training parnter didn't show up so did some static lifts instead.

frame deads

185k x 6 x 2 set
199k x 5
213k x 5
227k x 2
241k x 2

car deadlift frame (loaded with s**t loads of fire doors n wood etc) dunno weight but it's wet n felt like a house)

6 reps, 5 reps, 4 reps

axle clean n press

77k x 1 pick up n 5reps x 2 sets

inlcline log press
75k x 10
84k x 8
93k x 6
105 x 5
shoulder felt the last set. left arm was going in slow motion! lol.

floor press 77k axle

8reps x 2 sets.

shoulder gave up then. but a decent lift today.
Rob_BushIcon...23-09-2011 @ 09:51 
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Member 1323, 449 posts
SQ 270, BP 210, DL 320
800.0 kgs @ 120kgs UnEq
Hi Tony,

Where do you train events?
tonylymeIcon...24-09-2011 @ 19:53 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
hi rob.

i have a small garage with a little yard next to it that i rent near pontardawe mate.
tonylymeIconsunday - garage25-09-2011 @ 19:45 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
mostly cleaned the garage today and moved some s**t around.

40k feild rock lift x 12
45k little keg lift x 12
85k bucket beast lift x 6

60k barbell bent over rows x 10 x 3set
60k barbell shrugs x 15 x 3 sets

farmers 43k each hand for about 25met down then up slight hill. 3 sets

farmers 43k shrugs x 10 x 3.
tonylymeIconwednesday. gym at lunch.28-09-2011 @ 18:45 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
little light arms warm up ready for a 'hopefully' good strongman lift tomorrow.

barbell curls
bar (20kg) x 15
30k x 12
40k x 8
50k x 6
60k x 6
70k x 4
60k x 6
40k x 6 x 2set

tricep pushdowns superset with db hammer curls
pushdowns
1/4 stack x 25
1/2 stack x 15, 12, 12, 12
hammers between each of above.
16k x 10
20k x 10
27.5x 6, 6

tri extnesion on the cables with straight bar (couldn't be bother to swap)
#6 x 10 x 3sets
tonylymeIconthursday -s.man garage.29-09-2011 @ 15:12 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
thought i'd do some 'proper' squats on my yoke as i haven't done em' for freakin ages. man, forgot how much they hurt hah. well i say 'proper'. it seems one must give a disclaimer on here for such things so - to the best of my knowledge i was about parralel but without a spot or mirror i may be a bit out. lol. Happy

empty yoke weight 225k
1r,2r, 3r
235k x 2r x 2set
245k x 2r
raised the bar to half squat (more like it for my pussy ass. lol)
245k x 6r
265k x 6r x 3set

sand bag training. this is a new item for me. first go today. 50k of sand in an old shortish punch bag.
pick up twist to alternating side and dump. 4r x 2 sets.

incline log press just to keep the shoulder tested.
75k x 10
85k x 10 x 4sets
pins n needles type pain still kicking in after a few reps on each set of the log. annoying me now.
tonylymeIconmonday - gym04-10-2011 @ 14:54 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
just a quick bit of arms today

oly bar curls

20k x 15 (bar)
30k x 10 x 2set
40k x 8 x 2 set
50k x 8 x 2set

hammer curls (db's double arm as usual)

13k x 10
21k x 10
27k x 8 x 3 sets

oly bar 21's. super set with some of the tri's.

straight bar pushdowns.
1/4 stack x 20
1/2 stack x 12
3/4 stack x 8
fullstack x 6 x 2sets

tri extensions on the rope up high
number 6 x 12 x 3sets
tonylymeIcontuesday - press - garage04-10-2011 @ 15:02 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
have been training my nephew ready for a kick boxing fight he has coming up mostly shoulder n tri work so i jumped in with him today and just did seated press work rathing than standing etc.

incline log press
85k x 10
98k x 10 x 2 set
105k x 10

axle bar incline press

70k x 10
80k x 10, 20, 10

seated sholder press with axle
80k x 10 x 3 sets

45k farmers walk bout 30m x 2set

frame walk
empty frame (bout 185k) 20m x 2sets
tonylymeIconfriday - gym lunch08-10-2011 @ 20:17 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
arms

aly barbell curls
bar (20k) x 15,12
30k x 12
40k x 8
60k x 6
70k x 5
80k x 3
60k x 5 x 2

double hammer curls
18.5k x 10
21k x 8
27k x 6
32k x 6

tri pushdowns -straight bar
1/2 stack x 15 x 2
3/4 stack x 12 x 2
full stack x 6, 5
1/2 stack x 20

tri rope extensions )i think. from low pully to over head facing away??)
1/4 stack x 12 x 2
went up in weight but can't remember. did a few more sets anyway.
tonylymeIconsunday garage09-10-2011 @ 19:02 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
frame deads
185k x5
215k x 3
245k x 1
265k x 1
270k x 1
227k x 3x3sets

tyre flips x10reps x 2 sets

farmers 45k x 20met x 3 sets
tonylymeIconwed evening quick one16-10-2011 @ 09:00 
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Member 2132, 164 posts
SQ 215, BP 180, DL 220
615.0 kgs @ 135kgs UnEq
Barbell curls
30k x 12reps x 8sets as super sets with farmer pickups
Farmers walk pick ups. 5x5 (just my 45Kers)

barrel (keg) pickups.
40k half keg to one shoulder. 6r x 4sets
barrel (full keg)pickup to chest n hold.
100k. 6 single reps

Barbell grip work.
15k Plate holds for time.

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