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» Starting Strongman - My training log (Advice and tips appreciated) (Go to post)29-08-2012 @ 20:38 
Todays session was chest which i wasnt looking forward to as this is kind of lagging for me.

WEDNESDAY - 29/08/2012

CHEST

BENCH PRESS (OLYMPIC BAR)

100kg X 5
105kg X 5
110kg X 3
115kg X 3 (Felt relatively comfortable at this weight)
125kg X 2 (Second rep assisted)

INCLINE BENCH PRESS (SMITH MACHINE)

40kg X 5
60kg X 3
70kg X 3
80kg X 3
90kg X 1

FLAT DUMBELL PRESS (Weight in each hand)

40kg X 6
40kg X 6
40kg X 6
40kg X 6
40kg X 6

INCLINE DUMBELL PRESS (Weight in each hand)

30kg X 6
35kg X 6
37.5kg X 6
40kg X 5
30kg X 10

CHEST PRESS (PLATE LOADED)

100kg X 6
110kg X 6
115kg X 6
120kg X 6
130kg X 4

CABLE FLYES (WEIGHT IN EACH HAND)

20kg X 20
20kg X 20
20kg X 20

DIPS

BW X 5
BW X 4
BW X 4

*Want to start trying dips and wide grip pull ups and this was my first attempt at the dips*



This was my session tonight wasnt to bad but still want to get my lifts up especially on the bench press got to get past 125kg.
» Starting Strongman - My training log (Advice and tips appreciated) (Go to post)28-08-2012 @ 21:28 
Todays session was back.

TUESDAY - 28/08/2012

BACK:

DEADLIFT

150kg X 5
170kg X 5
250kg X 1
200kg X 3
190kg X 3
190kg X 3
200kg X 3

SEATED CABLE ROWS

125kg X 6
130kg X 6
135kg X 6
135kg X 6
135kg X 6

WIDE GRIP PULL DOWNS

60kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps
70kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps
80kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps
90kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps
100kg X 6Followed by Dumbell rows 32.5kg each hand for 6 reps

My back was feeling it after that and im getting the weight up slowly but surely hopefully the gains continue.
» Starting Strongman - My training log (Advice and tips appreciated) (Go to post)26-08-2012 @ 14:43 
Today was event training

SUNDAY - 26/08/2012

LOG PRESS:

60kg X 6
65kg X 6
70kg X 3
75kg X 3
80kg X 2
82kg X FAIL
82kg X 1

AXLE PRESS:

40kg X 8
45kg X 8
50kg X 5
60kg X 3
65kg X 3
75kg X 3
80kg X 2
85kg X 1

That was todays session felt good and it was my first time trying out the axle.
» Training advice for lagging shoulders and chest. (Go to post)25-08-2012 @ 11:30 
If i do the bench press etc would i also do other exercises like dumbells press and flyes or just keep it strictly pressing ?
» Training advice for lagging shoulders and chest. (Go to post)25-08-2012 @ 09:20 
shanejer said:Just read your log . Lol. At the moment you are just bodybuilding mate. Plus your pressing 2 days in a row then 5 off.


Yeah this is were i kind of lack the knowledge because iv spent so long training one way and without any set goal.
» Training advice for lagging shoulders and chest. (Go to post)24-08-2012 @ 21:42 
walker said:
I'm confused Confused ... your numbers say your PB is 120, you've said 'about 122.5' and last week you did 125x1? With 12 reps on 100kg you should be nearer to 140 1rm also..
And ditto what the others have said about your training, too much weird stuff if your goal is to get your lifts up Happy


Iv never really lifted with any kind of goal until the last month or so when i decided i wanted to go the strongman route but iv never really had much direction on what kind of routine to do and the one iv come up with is more along the lines for bodybuilding.
» Training advice for lagging shoulders and chest. (Go to post)24-08-2012 @ 21:31 
Cheers for the advice lads going to take it all back to basics and try make some improvements on my lifts in the next couple weeks.
» Training advice for lagging shoulders and chest. (Go to post)24-08-2012 @ 21:19 
brownbear said:100x12 and a max of 120?!?


Yeah my last session the week before when i kept the reps low and i mean it was a real struggle on the 125kg

BENCH PRESS (OLYMPIC BAR)

100kg X 10
105kg X 7
110kg X 5
115kg X 2
120kg X 2
125kg X 1

DUMBELL PRESS (WEIGHT IN EACH HAND)

35kg X 6
37.5kg X 6
40kg X 6
40kg X 6
40kg X 6

CABLE FLYES (WEIGHT IN EACH HAND)

30kg X 10
35kg X 10
40kg X 10

MACHINE CHEST PRESS (PLATE LOADED)

80kg X 12
80kg X 12
80kg X 12
80kg X 12
80kg X 12

INCLINE DUMBELL PRESS (WEIGHT IN EACH HAND)

30kg X 6
32.5kg X 6
35kg X 6
30kg X 6
30kg X 6
» Training advice for lagging shoulders and chest. (Go to post)24-08-2012 @ 21:04 
VanillaGorilla said:As you've given us so much detail about what you're doing already it should be easy... Roll-Eyes


That was my last chest session

CHEST

BENCH PRESS (OLYMPIC BAR)

60kg X 12
70kg X 12
80kg X 12
90kg X 12
100kg X 12

The most iv managed on here is about 122.5kg for 1 rep

CABLE FLYES (WEIGHT IN EACH HAND)

30kg X 12
35kg X 12
40kg X 12
30kg X 12
30kg X 12

INCLINE DUMBELL PRESS (WEIGHT IN EACH HAND)

30kg X 6
32.5kg X 6
35kg X 6
30kg X 6
30kg X 6

CHEST PRESS (MACHINE - PLATE LOADED)

100kg X 6
105kg X 6
110kg X 6
105kg X 6
100kg X 6

My chest is by far my weakest part.
» Training advice for lagging shoulders and chest. (Go to post)24-08-2012 @ 21:01 
VanillaGorilla said:As you've given us so much detail about what you're doing already it should be easy... Roll-Eyes


Thats my last shoulder work out

SHOULDERS

MILITARY PRESS (OLYMPIC BAR)

60kg X 10
65kg X 7
70kg X 5
75kg X 2
80kg X 2
85kg X 1
80kg X 2
75kg X 2
75kg X 2
75kg X 2

My personal best on this was 95kg

SHRUGS (OLYMPIC BAR)

60kg X 15
70kg X 15
80kg X 15
90kg X 15
100kg X 15

DUMBELL SIDE RAISES

20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)

DUMBELL FRONT RAISES

20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)
20kg X 6 (Weight in each hand)

ONE ARM DUMBELL PRESS

Right hand - 20kg X 6. Left hand - 20kg X 6
Right hand - 25kg X 6. Left hand - 25kg X 6
Right hand - 30kg X 6. Left hand - 30kg X 6
Right hand - 35kg X 4. Left hand - 35kg X 3
Right hand - 40kg X 1. Left hand - 40kg X FAIL.
» Training advice for lagging shoulders and chest. (Go to post)24-08-2012 @ 20:52 
Can anyone give me some training advice on ways to improve my shoulders and chest strength my legs and back are coming along really well just feels like these 2 areas are lagging a little.
» Starting Strongman - My training log (Advice and tips appreciated) (Go to post)24-08-2012 @ 20:46 
Definetly feel good to be back training my legs and back have come on really good in only 5 weeks, still think my shoulders and chest need more work if anyone has any good training advice on tips to improve them please do share.
» Starting Strongman - My training log (Advice and tips appreciated) (Go to post)24-08-2012 @ 20:11 
Post Edited: 24.08.2012 @ 20:13 PM by stephen9069
Tonights session was legs and done a light arms session between sets.

FRIDAY - 24/08/2012

LEGS / ARMS

SQUAT (MACHINE - PLATE LOADED)

110kg X 10
120kg X 7
130kg X 5
170kg X 2
180kg X 2
190kg X 2
200kg X 2
240kg X 2
260kg X 2
280kg X 2(PB)
290kg X 2(PB)
300kg X 2(PB)

BI DUMBELL CURL

12.5kg X 20
12.5kg X 20
12.5kg X 20
12.5kg X 20
12.5kg X 20

*Have to keep the weight really low on this due to my ulner nerve problem so decided to keep the reps high*

LEG EXTENSIONS (MACHINE)

150kg X 15
150kg X 15
150kg X 15
150kg X 15
150kg X 15

*Will be changing this to one leg at a time from next week as 150 is the full stack*

TRI CABLE PUSHDOWNS

50kg X 20
50kg X 20
55kg X 20
55kg X 20
55kg X 20

LEG PRESS

80kg X 6
90kg X 6
100kg X 6
110kg X 6
110kg X 6

HAMMER CURLS

20kg x 15
20kg x 15
20kg x 15
20kg x 15
20kg x 15

DUMBELL TRI EXTENSIONS

20kg x 15
20kg x 15
20kg x 15
20kg x 15
20kg x 15



As mentioned all the arm exercises were done between sets of legs and kept light with a load of reps as to keep the pain down on my ulner nerve and my elbow.

Overall i thought it was a good session especially beating my personal best on the squat.

Rest tomorrow before a good events session on sunday.
» Starting Strongman - My training log (Advice and tips appreciated) (Go to post)23-08-2012 @ 20:18 
Decided to rest tonight think 6 days a week, lack of sleep and not enough food has caught up with me so rest tonight before legs tomorrow and rest saturday before events training on sunday.
» Starting Strongman - My training log (Advice and tips appreciated) (Go to post)22-08-2012 @ 19:15 
Tonights session was chest.

WEDNESDAY - 22/08/2012

CHEST

BENCH PRESS (OLYMPIC BAR)

60kg X 12
70kg X 12
80kg X 12
90kg X 12
100kg X 12

CABLE FLYES (WEIGHT IN EACH HAND)

30kg X 12
35kg X 12
40kg X 12
30kg X 12
30kg X 12

INCLINE DUMBELL PRESS (WEIGHT IN EACH HAND)

30kg X 6
32.5kg X 6
35kg X 6
30kg X 6
30kg X 6

CHEST PRESS (MACHINE - PLATE LOADED)

100kg X 6
105kg X 6
110kg X 6
105kg X 6
100kg X 6



Was a very poor session today, not sure if it was due to lack of food or im a little fatigued just didnt seem to have the energy today so an early night and a little more food tomorrow hopefully that does the trick.

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