View All Posts: BigKen
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| » What do you want for christmas? (Go to post) | 20-11-2007 @ 19:12 | ||
Weightlifting shoes and funding from the Uni for the new Powerlifting and Strongman Club me and a mate are setting up  | |||
| » The Road To Scotland's Strongest Man Victory! (Go to post) | 19-11-2007 @ 22:47 | ||
| Seems good, looking forward to it, I now really know the meaning of HIGH VOLUME | |||
| » The Road To Scotland's Strongest Man Victory! (Go to post) | 19-11-2007 @ 21:24 | ||
| Todays training, first day of Coan/ Phillipi Cycle: 19/11/07 Deads- 70/5, 120/5, 170/5, 217.5/1 The 217.5 was supposed to be for 2 but forgot and just singled it :roll: Next was a 4 exercise cycle containing: Stiff Legged Deadlifts, Bent Over Rows, Underhand Lat Pulldowns and Good Mornings: Stiff Legged Deads- 120/8/8/8 Bent Over Rows- 70/8/8/8 Underhand Pulldowns- lv.10/8/8/8 Good Mornings- 110/8 Too Heavy 90/8/8 Hammer Curls- 20/8, 30/8/8 Also did some leg raises for core work. | |||
| » The Road To Scotland's Strongest Man Victory! (Go to post) | 19-11-2007 @ 21:14 | ||
Post Edited: 28.12.2007 @ 22:03 PM Started the Coan/ Phillipi Deadlift Routine today, heres the cycle: Coan/Phillipi 10 week Deadlift Routine Based on a 260 kg (573 lbs) current max and a 290 kg (639 lbs) desired max we get the following cycle. Weights are rounded to the nearest 2.5 kg. Notation: sets x reps @ weight. NOTES: Percentages for the deadlifts are based on the desired max whereas percentages for the power shrugs are based on the current max. Rest 90-120 sec between sets of all assistance exercises. Week 1 Deadlift (75%): 1x2 @ 217.5 kg Speed deadlift (60%): 8x3 @ 175 kg (90 sec rest b/w sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps Week 2 Deadlift (80%): 1x2 @ 232.5 kg Speed deadlift (65%): 8x3 @ 187.5 kg (90 sec rest b/w sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps Week 3 Deadlift (85%): 1x2 @ 247.5 kg Speed deadlift (70%): 6x3 @ 202.5 kg (90-120 sec rest b/w sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps Week 4 Deadlift (90%): 1x2 @ 260 kg Speed deadlift (75%): 5x3 @ 217.5 kg (90-120 sec rest b/w sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps Week 5 Deadlift (80%): 3x3 @ 232.5 kg Speed deadlift (65%): 3x3 @ 187.5 kg (120 sec rest b/w sets) Power shrugs (60% of current): 3x5 @ 155 kg Stiff-leg deadlift: 3x5 Bent over row: 3x5 Underhand (reverse) grip lat pulldown: 3x5 Arched back good morning: 3x5 Week 6 Deadlift (85%): 1x2 @ 247.5 kg Speed deadlift (70%): 3x3 @ 202.5 kg (120 sec rest b/w sets) Power shrugs (65% of current): 3x5 @ 170 kg Stiff-leg deadlift: 3x5 Bent over row: 3x5 Underhand (reverse) grip lat pulldown: 3x5 Arched back good morning: 3x5 Week 7 Deadlift (90%): 1x2 @ 260 kg Speed deadlift (75%): 3x3 @ 217.5 kg (120 sec rest b/w sets) Power shrugs (70% of current): 2x5 @ 182.5 kg Stiff-leg deadlift: 2x5 Bent over row: 2x5 Underhand (reverse) grip lat pulldown: 2x5 Arched back good morning: 2x5 Week 8 Deadlift (95%): 1x2 @ 275 kg Speed deadlift (70%): 3x3 @ 202.5 kg (120 sec rest b/w sets) Power shrugs (75% of current): 2x5 @ 195 kg Stiff-leg deadlift: 2x5 Bent over row: 2x5 Underhand (reverse) grip lat pulldown: 2x5 Arched back good morning: 2x5 Week 9 Deadlift (97.5%): 1x1 @ 282.5 kg Speed deadlift (70%): 2x3 @ 202.5 kg (rest as needed b/w sets) Power shrugs (75% of current): 2x5 @ 195 kg Stiff-leg deadlift: 2x5 Week 10 Deadlift (100%): 1x1 @ 290 kg Speed deadlift (60%): 2x3 @ 175 kg (rest as needed b/w sets) Week 11: Meet day/max attempt | |||
| » The Road To Scotland's Strongest Man Victory! (Go to post) | 16-11-2007 @ 20:49 | ||
Post Edited: 16.11.2007 @ 21:05 PM Up home for the weekend so had to get a session in at Mr Universe's Gym! 16/11/07 Viking Press- 40/10, 60/8, 80/5 strict/ 6 push press, {60/8, 20/8 DROP SET} Front Squat- 60/5, 100/3, 140/2, 160/f Slipped off the delts or otherwise I would have nailed it! Back Squats- Had to make up for the POOR fronts 140/3, 180/3, 200/2, {220/1, 180/2, 140/3, 100/4 DROP SET} CG Bench- 60/8, 80/6, 100/3 OH Extension- 30/8, 40/8 Also did some core work: Hypers, Roman Chair Sit-Ups, Kettlebell Swings | |||
| » The Road To Scotland's Strongest Man Victory! (Go to post) | 13-11-2007 @ 20:54 | ||
| best log is 115 on an IFSA spec log | |||
| » The Road To Scotland's Strongest Man Victory! (Go to post) | 13-11-2007 @ 19:28 | ||
Post Edited: 13.11.2007 @ 20:54 PM 13/11/07 Clean and Press- 70/5/3 (1 clean), 90/5, 110/2 (90 and 110kg sets all reps cleaned) Standing Strict Press- 70/5, 80/2, 75/4 Bench Press- 80/6, 90/6, 100/5 High Incline Press- 80/5/4 Leg Raises- 12/12 | |||
| » The Road To Scotland's Strongest Man Victory! (Go to post) | 11-11-2007 @ 18:33 | ||
| Nice session today with Robocop, Stainless and Geo, 11/11/07 Deads- Suit Bottoms 140/5, 180/4, 220/1, Straps Up 250/f/1 Failed the first 250 because of bar rolling in my left hand Van Dead Simulator- [color=green] 150/4, 230/3, 350/3, 430/3, 510/2/3 Also did some stones, farmers, hypers and then leg raises | |||
| » The Road To Scotland's Strongest Man Victory! (Go to post) | 09-11-2007 @ 10:21 | ||
Ah, cheers Joni  | |||
| » Strongman greats!!! (Go to post) | 08-11-2007 @ 12:55 | ||
Post Edited: 09.11.2007 @ 10:29 AM Some of my favourites:Jouko Ahola: Svend Karlsen: Derek Poundstone: Magnus Ver Magnusson: | |||
| » The Road To Scotland's Strongest Man Victory! (Go to post) | 08-11-2007 @ 09:35 | ||
| Im from Aberdeen mate | |||
| » Unit 20 Strength Challenge (novice) (Go to post) | 08-11-2007 @ 09:06 | ||
| No, upto 120kg now. 19stone not 20 | |||
| » Breaking in an Inzer Max DL (Go to post) | 07-11-2007 @ 18:10 | ||
| i think what im goin to try is: reach down and grasp the bar with a rounded back; set feet; dip hips and drive [may do two dips then drive on the thrid] | |||
| » Breaking in an Inzer Max DL (Go to post) | 07-11-2007 @ 16:54 | ||
| whats the best way to get into a strong position to ensure maximum effectiveness? | |||
| » Breaking in an Inzer Max DL (Go to post) | 07-11-2007 @ 14:30 | ||
| Hi Guys Im competing in the qulaifier for Scotlands Strongest Man in Feb and one of the events is a 280kg deadlift for reps. At the moment Im having problems getting down to the bar, what is the best way to break it in, making it possible for me to get the max out of the suit? Cheers Guys Ken | |||