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» Front squat PB (Go to post)12-07-2015 @ 09:12 
Strong stuff Dan. Well done mate.
» There and Back Again (Go to post)11-07-2015 @ 10:15 
PeteHodgson said:Any particular programme you're following Ben, or just using prilepin table to work out reps and sets? If so, how are you deciding on %'s?


Hi Pete, just Prilipin's... % is based off what I think is my "everyday max"... a weight I am confident I could hit anyday of the week... then just nudging the weights up and reducing volume when required as long as everything stays in the given rep range. The only excpetion was yesterdays deads as I got a little carried away on the new bar Wink .

Have got events for Worlds now though so training will change now...

Disciplines planned:

Farmers & Drag 150kg farmers - 15 metre course x 4 competitors

Car Deadlift Hold 1 tonne with straps 2 x competitors

Wooden Log for Maximum starting weight 100kg increasing by 10kg until 2 competitors
remain then weight will be nominated.

Stones of Strength 100kg, 115kg, 130kg, 145kg, 160kg onto barrels 90 secs x2 competitors

NEW Monster Tyre Squat for Reps 250kg 90 secs x 1 competitor (Rules and Regs to follow)

Flag Hoist 5 flags 300kg, 325kg, 350kg, 375kg and 400kg x 2 competitors
» There and Back Again (Go to post)10-07-2015 @ 14:59 
Friday 10th July

Deadlift (belt n straps) (new Texas Power Bar)

warmed up to...

310kg x 3

270kg x 3 (intended to do 3x3's but something popped in left rear delt area... attempted 2nd set but too painful to risk it)


Bench Press (controlled touch n go)

warmed up to...

145kg x 3
145kg x 3
145kg x 3
145kg x 3

Shoulder okay on these which is promising.

Band Pulls

x 15
x 15
x 15

Could feel the injury but not painful.
» Mart Seim 350kg x 5 Squat (Go to post)08-07-2015 @ 20:33 
Wow!Eek
» There and Back Again (Go to post)07-07-2015 @ 13:43 
Tuesday 7th July

Squats (knee wraps & belt)

warm-ups +

210kg x 3
210kg x 3
210kg x 3
210kg x 3
210kg x 3
210kg x 3

Push Press (from rack)

warm-ups+

115kg x 5
115kg x 5
115kg x 5
115kg x 5
115kg x 5
» 6th place Englands Strongest Man (Go to post)07-07-2015 @ 08:47 
Well done mate, great performance in tricky conditions. First reserve, so a good chance of competing at the UKs.
» There and Back Again (Go to post)05-07-2015 @ 19:25 
Sun 5th July

Bruising coming out of the groin strain and I could stretch it today so deadlifts were good to go...

Deads (belt, no straps)

20kg x 10
70kg x 5
110kg x 4
150kg x 3
190kg x 3
220kg x 3

250kg x 3
250kg x 3
250kg x 3
250kg x 3

Bench Press

70kg x 5
110kg x 4

140kg x 3
140kg x 3
140kg x 3
140kg x 3
» There and Back Again (Go to post)03-07-2015 @ 20:08 
Weds 1st July

Dad's race at sports day - groin strain and slight hammy tear... and only 2nd place. Unhappy


Fri 3rd July

Strict Press (couldn't push press due to groin strain!)

20kg x 10
60kg x 6
80kg x 5

90kg x 5
90kg x 5
90kg x 5
90kg x 5

Rear Delt Band Pull

x 15
x 15
x 15

Band Press Downs

x 8
x 8
x 8

Axle Curls

30kg x 8
30kg x 8
30kg x 8

Axle Rows

70kg x 10
70kg x 10
70kg x 10
» There and Back Again (Go to post)29-06-2015 @ 17:58 
Monday 29th June

Squats (belt n sleeves)

20kg x 5
60kg x 5
100kg x 5
140kg x 5
180kg x 3

200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3

Bench Press (slow touch n go)

60kg x 5
105kg x 5

135kg x 3
135kg x 3
135kg x 3
135kg x 3
135kg x 3
135kg x 3
» There and Back Again (Go to post)29-06-2015 @ 17:55 
Post Edited: 29.06.2015 @ 17:56 PM by Ben_F
Robbo said:Training looking simple yet effective Ben!


Cheers mate, certainly simple - hopefully effective!

Steady away until I know what events we have at Worlds.
» There and Back Again (Go to post)26-06-2015 @ 12:06 
Fri 26th June

Push Press

W/ups+

110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5

Deadlift (belt n straps)

W/ups +

230kg x 3
230kg x 3
230kg x 3
230kg x 3

Band Rear Delt Pulls

x12
x12
x12
» Tips for using legs effectively in deadlift (Go to post)26-06-2015 @ 08:46 
JackRevans said:
Evis said:Your quads will never be a big part of a deadlift. Not a non-hitched conventional pull anyways.


This is what I was thinking. Even with sumo there's pretty much no quad involvement.


Interesting... a quick google search shows that there is plenty of quad activation in a deadlift...

More quads than hammies in this one...

http://www.strengthandconditioningresearch.com/2012/12/03/musc...

And in this one looking at squats there is nearly as much quad activation in the deadlift study above as vastus medialis & lateralis activation in the squat...

http://www.hertssportsvillage.co.uk/downloads/The%20Effect%20o...

I don't have time to look further or in more detail right now but it is interesting.
» There and Back Again (Go to post)23-06-2015 @ 12:30 
Tuesday 23rd June

Squat (belt n knee sleeves)

20kg x 5
60kg x 5
100kg x 5
140kg x 3

180kg x 5
180kg x 5
180kg x 5
180kg x 5
180kg x 5

Bench Press (wrist wraps, touch n go)

20kg x 5
60kg x 5
100kg x 5

130kg x 3
130kg x 3
130kg x 3
130kg x 3
130kg x 3
130kg x 3
» u105kg Strongman 2015 (Go to post)21-06-2015 @ 16:34 
BSM will be in Glasgow, Aug 15th, at the World Pipe Band Championships.

The comp' will be run by the strongman legend that is Stuart Murray.

Full details to follow soon but there will likely only be 8 competitors but with prize money.
» BNSF Northern England's Strongest Man 2015 (BNSF BSM Qualifier) (Go to post)21-06-2015 @ 16:09 
Many thanks to those who put it on the line and competed at the Northern today. Some late drop-outs and a no-show meant low in numbers but high quality!! Thanks to the lads for going for it right to the end.

u90's

90kg Log Press

Chris Smith - 6 reps
Tom Prince - 9 reps
Ceri Jones - 1 rep (had more in him but knew he wouldn't catch up)

110kg Farmers x 40m

Ceri Jones - 29.21
Chris Smith - 21.87
Thomas Prince - 21.11

215kg Axle Deadlift (listed as 210kg but 32kg axle, collars & 2 heavy plates = 215kg wink emoticon )

Ceri Jones - 8 reps
Chris Smith - 9 reps
Tom Prince - 9 reps

Yoke 280kg x 20m

Ceri Jones - 13.45 secs
Chris Smith - 16.82 secs
Tom Prince - 11.22 secs

Mat to Mat Medley: 70kg keg/90kg cylinder/105kg sandbag/115kg sanbag/180kg duck walk - all x 10m (split times / duck distance)

Ceri Jones - Duck walk x 2m
Chris Smith - Duck walk x 5.90m
Tom Prince - Duck walk x 8.86m

Overall

Tom Prince - 14.5pts
Chris Smith - 9.5pts
Ceri Jones - 6pts


u105kg

105kg Log Press
Matt Frost - 2 reps
Ben Penswick - 6 reps
Chris Fitz- 5 reps
John Marsden - 7 reps (all strict press in about 30 secs!!)

120kg Farmers x 40m

Matthew Frost - 21.76 secs
Chris Fitz - 30.54 secs
Ben Tick Tock Penswick - 28.36 secs
John Marsden - 21.12 secs

235kg Axle Deadlift (listed as 230kg but 32kg axle, collars & 2 heavy plates = 215kg wink emoticon )

Chris - 3 reps
Ben - 4 reps
Matt - 6 reps
John - 7 reps

Yoke 320kg x 20m

Chris - 23.07 secs
Ben - 20.32 secs
Matt - 14.54 secs
John - 10.55 secs

Mat to Mat Medley: 70kg keg/90kg cylinder/105kg sandbag/115kg sanbag/180kg duck walk - all x 10m (split times / duck distance)

Chris - 73.58 secs
Ben - Duck x 3m
Matt - 54.32 secs
John - Duck x 1m

Overall

John Marsden - 17pts
Matt Frost - 14pts
Ben Penswick- 11pts
Chris Fitz - 8pts

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