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» Ginger Strongman (Go to post)16-12-2013 @ 15:52 
Wednesday 4th December


Deadlift -
70kg for 4
120kg for 4
175kg for 2
210kg failed attempt
175kg for 2
175kg for 2

Leg Press -
120kg for 10
160kg for 7
160kg for 7
160kg for 7

Leg Curls -
70kg for 7
70kg for 9
70kg for 10

Leg Extensions -
77kg for 10
91kg for 10
119kg for 7
119kg for 7
119kg for 7



Thursday 5th December


Squat -
50kg for 4
100kg for 4
125kg for 4
125kg for 4
125kg for 4
125kg for 4
125kg for 4
125kg for 4

Rack pulls -
70kg for 4
120kg for 6
170kg for 4
220kg for 3
240kg for 1

Leg Curls -
77kg for 10
77kg for 10
77kg for 10

Leg Extensions -
77kg for 10
91kg for 10
119kg for 7
119kg for 8


Saturday 7th December

Squat -
70kg for 5
100kg for 4
130kg for 4
130kg for 4
130kg for 4
130kg for 4
130kg for 4
130kg for 4


Sumo Deadlift -
110kg for 5
140kg for 4
160kg for 2
160kg for 1

Deadlift -
190kg for 1
*205kg for 1* (NEW PB)
» Ginger Strongman (Go to post)16-12-2013 @ 15:31 
Wednesday 20th November

Bench -
40kg for 9
60kg for 8
80kg for 5
80kg for 5
90kg for 5

One arm Row -
25kg for 12
45kg for 10
55kg for 10
55kg for 10

Deadlift -
120kg for 8
140kg for 7
150kg for 6
150g for 7

Pulldowns -
42kg for 16
63kg for 11
77kg for 7
70kg for 8

Had my Second Competition on 24th November in Tamworth
Unfortunately I sprained my wrist in the first event and came last overall (14 competitors).
Highlights were doing 175kg deadlift for 10 reps, and doing a truck pull for the first time and placing 5th.

Had a week off training after the event, my wrist is still not 100% so I am stcng to legs for now.

Saturday 30th November

Squat -
20kg for 10
60kg for 7
100kg for 6
120kg for 4
120kg for 4
*150kg for 1* (NEW PB)
120kg for 4
120kg for 3


Leg Press -
100kg for 10
140kg for 9
140kg for 9
140kg for 9

Leg Curls -
56kg for 15
70kg for 8
70kg for 8

Leg Extensions -
70kg for 10
77kg for 10
91kg for 10
119kg for 7
119kg for 6
» Ginger Strongman (Go to post)17-11-2013 @ 23:16 
Post Edited: 17.11.2013 @ 23:19 PM by TomsterC
Monday 11th November

Sumo Deadlift -
70kg for 4
70kg for 6
120kg for 6
140kg for 6
140kg for 6

Log Press -
40kg for 5
60kg for 3
70kg for 1
60kg for 3
60kg for 4
60kg for 4

Squat -
105kg for 5
105kg for 5
105kg for 5
105kg for 5
105kg for 5
105kg for 5
105kg for 5

Good Mornings -
80kg for 8
80kg for 7
80kg for 8

Calf raises


Tuesday 12th November

Rack Pulls -
70kg for 4
120kg for 7
170kg for 5
220kg for 3
220kg for 3
220kg for 3

Squat -
115kg for 4
115kg for 4
115kg for 4
115kg for 4
115kg for 4
115kg for 4
115kg for 4
115kg for 4

Incline Bench -
60kg for 9
70kg for 7
70kg for 8

T-bar Row -
70kg for 10
95kg for 8
95kg for 8


Wednesday 13th November

Deadlift -
70kg for 9
120kg for 6
170kg for 1
170kg for 1
*200kg for 1* (NEW PB)

Sumo Deadlift -
120kg for 4
120kg for 6

Log Press -
50kg for 5
57.5kg for 3
57.5kg for 5

Zydrunas Press -
40kg for 5

Leg Press -
120kg for 6

(Tweaked neck, rest of sets scrapped)


Sunday 17th November

Bench -
77.5kg for 4
75kg for 8
75kg for 8

Farmers Walk -
35kg for 15m x3
65kg for 15m x2
85kg for 15m in 11.42 secs
85kg for 15m in 10.31 secs

Approx. 100kg Tyre Flip -
20m in 56.97 secs

Seated Row -
50kg for 12
90kg for 10
110kg for 8
110kg for 7

64kg Dumbbell Carry
15m x 2
» Ginger Strongman (Go to post)10-11-2013 @ 11:45 
Tuesday 5th November

Bench -

92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3

80kg Log Clean x2

Front Squat -
95kg for 4
95kg for 4
95kg for 4
95kg for 4

Squats -
100kg for 4
110kg for 4
110kg for 4
110kg for 4

80kg Log Clean -
3x3

Clean and Press -
70kg for 3
70kg for 4
*85kg for 1* (NEW PB)
90kg failed attempt


Thursday 7th November

Bench -
60kg for 8
90kg for 4
90kg for 4
115kg failed attempt

Squat -
100kg for 3
*140kg for 1* (NEW PB)
120kg for 3
120kg for 3
120kg for 3

Front Squat -
100kg for 3
100kg for 3
100kg for 3
100kg for 3
100kg for 3

Military Press -
60kg for 6
60kg for 6
60kg for 6

Hyper Extensions -
3x10


Friday 8th November

Close Grip Bench -
75kg for 5
75kg for 6
75kg for 6

80kg Log Clean x3

Deadlift -

120kg for 4
140kg for 5
175kg for 4
*195kg for 1* (NEW PB)

Incline Bench -
70kg for 7
70kg for 5
70kg for 7

20kg Plate Front Raises -
8
10
9

Stiff Arm Pulldowns -
42kg for 5
42kg for 5
42kg for 7


Saturday 9th November

(Started Olly Jackson Deadlift Routine)

Deadlift -
120kg for 4
120kg for 4
160kg for 2
160kg for 2
160kg for 2
160kg for 2
160kg for 4

Squat -
100kg for 6
100kg for 6
100kg for 6
150kg failed attempt (Needed Assistance)

Front Squat -
90kg for 4
90kg for 3

80kg Log Clean x1

60kg Log Press
3x2

Tyre Flip x6

Clean and Press -
70kg for 4
75kg for 3
75kg for 2
» Ginger Strongman (Go to post)09-11-2013 @ 13:34 
Monday 28th October

Bench -
82.5kg for 5
82.5kg for 5
82.5kg for 5
82.5kg for 5
82.5kg for 5
82.5kg for 5
82.5kg for 5

Squat -
90kg for 6
90kg for 6
90kg for 6
90kg for 6
90kg for 6
90kg for 6
90kg for 6

Good Mornings -
70kg for 9
70kg for 8

Military Press -
50kg for 6
60kg for 4
50kg for 9

Lat Pulldowns -
42kg for 10
56kg for 8
70kg for 10
77kg for 8

Reverse Grip Pulldowns -
70kg for 8
56kg for 14
42kg for 10
35kg for 8
28kg for 10

Stiff Arm Pulldowns -
42kg for 4
35kg for 8


Saturday 2nd November

Bench -
87.5kg for 4
87.5kg for 4
87.5kg for 4
87.5kg for 4
87.5kg for 4
87.5kg for 4
87.5kg for 4
87.5kg for 4

Front Squat -
90kg for 5
90kg for 5
90kg for 5
90kg for 5
90kg for 5
90kg for 5
90kg for 5

Zydrunas Press -
20kg for 8
40kg for 7
40kg for 9
40kg for 8

Seated Shoulder Press -
70kg for 5
70kg for 5
70kg for 7


Sunday 3rd October

Incline Bench -
40kg for 10
40kg for 6
60kg for 8
80kg for 2
80kg for 2

80kg Log Cleans x 4

Zydrunas Press -
40kg for 8
50kg for 5
50kg for 5

Dumbbell Shoulder Press -
28kg for 6
28kg for 8
28kg for 7

Overhead Tricep Extensions -
45kg for 6
45kg for 8
45kg for 6

Stiff Arm Pulldowns -
42kg for 6
42kg for 7
35kg for 6
» Ginger Strongman (Go to post)09-11-2013 @ 13:19 
Monday 21st October

Bench -
60kg for 6
85kg for 4
85kg for 4
85kg for 4
85kg for 4
90kg for 4
*110kg for 1* (NEW PB)
85kg for 4
85kg for 4

Squat -
70kg for 4
90kg for 5
90kg for 5
90kg for 5
*130kg for 1* (NEW PB)
140kg failed attempt (needed assistance)
90kg for 5
90kg for 5

Clean and Press -
70kg for 4
70kg for 4
70kg for 3


Wednesday 23rd October

Bench -
60kg for 8
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3

Squat -
105kg for 4
105kg for 4
105kg for 4
105kg for 4
105kg for 4
105kg for 4
105kg for 4
105kg for 4

Military Press -
65kg for 3
60kg for 4
60kg for 4

Abs


Friday 25th October

Bench -
77.5kg for 6
77.5kg for 6
77.5kg for 6
77.5kg for 6
77.5kg for 6
77.5kg for 6

Squat -
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3

Shoulder Press Machine -
50kg for 10
55kg for 9
55kg for 9

Tricep Press Downs -
50kg for 10
55kg for 8
65kg for 10


Saturday 26th October

Incline Dumbbell Bench -
34kg for 6
34kg for 6
34kg for 8

Close Grip Bench -
75kg for 8
75kg for 7

Wide Grip Bench -
75kg for 7

25kg Plate Front Raises -
3x8

Dumbbell Shoulder Press -
28kg for 6
28kg for 7
28kg for 6

Stiff Arm Pulldowns -
21kg for 12
28kg for 12
35kg for 10
35kg for 12
35kg for 12
» Ginger Strongman (Go to post)09-11-2013 @ 12:58 
Monday 14th October

Bench -
60kg for 7
75kg for 6
75kg for 6
75kg for 6
75kg for 6
75kg for 6
75kg for 6

Deadlift -
110kg for 6
140kg for 6
140kg for 6
140kg for 6
140kg for 6
140kg for 6
140kg for 6

Military Press -
50kg for 6
60kg for 4
70kg for 1
60kg for 2
60kg for 2

Good Mornings -
60kg for 8
80kg for 6
80kg for 6

Thursday 17th October

Squat -
85kg for 6
85kg for 6
85kg for 6
85kg for 6
85kg for 6
85kg for 7

Bench -
80kg for 5
80kg for 5
80kg for 5
80kg for 5
80kg for 5
80kg for 5
80kg for 5

Seated Row -
70kg for 10
70kg for 10
70kg for 10
70kg for 10


Friday 18th October

Bench -
50kg for 8
80kg for 5
*105kg for 1* (NEW PB)

Rear Delt raises -
12kg for 12
12kg for 12
12kg for 12

Leg Press -
120kg for 10
140kg for 10
160kg for 10
160kg for 10

Incline Bench -
50kg for 8
55kg for 8
70kg for 4

hyper extensions -
10
14
14

Dumbbell Shoulder Press -
28kg for 8
28kg for 7
28kg for 6

Tricep Pushdowns -
140kg for 10
140kg for 9
140kg for 11
» Ginger Strongman (Go to post)09-11-2013 @ 12:47 
Monday 7th October

Bench -
50kg for 10
80kg for 4
80kg for 4
80kg for 4
80kg for 4
80kg for 4
80kg for 4
80kg for 4
80kg for 4

Deadlift -
120kg for 4
150kg for 4
150kg for 4
150kg for 4
150kg for 4
150kg for 4
150kg for 4
150kg for 3
150kg for 3

Clean and Press -
75kg for 2
80kg for 1
80kg for 1
70kg for 4
70kg for 2

Abs


Thursday 10th October

Bench -
70kg for 6
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3

Deadlift -
90kg for 6
120kg for 4
160kg for 3
160kg for 3
160kg for 3
160kg for 2
160kg for 2
140kg for 3
140kg for 3
140kg for 3
140kg for 3
140kg for 3

Clean and Press -
70kg for 3
70kg for 3
70kg for 3
70kg for 3
90kg failed attempt

Abs
» Ginger Strongman (Go to post)09-11-2013 @ 12:33 
Monday 30th September (new training programme started)

3 week programme. 6x6 70%, 7x5 75%, 8x4 80%, 10x3 85%, second week add 2-10kg, third week add another 2-5kg.

Bench -
50kg for 6
70kg for 6
70kg for 6
70kg for 6
70kg for 6
70kg for 6
70kg for 7

Deadlift -
130kg for 6
130kg for 6
130kg for 6
130kg for 6
130kg for 6
130kg for 6

Good Mornings -
40kg for 8
60kg for 7
60kg for 8

Abs

Thursday 3rd October

Bench -
50kg for 14
75kg for 5
75kg for 5

75kg for 5
75kg for 5
75kg for 5
75kg for 5
75kg for 5

Deadlift -
100kg for 10
120kg for 2
140kg for 5
140kg for 5
140kg for 5
140kg for 5
140kg for 5
140kg for 5
140kg for 5


Friday 4th October

Hamstring curls -
84kg for 8
84kg for 8
84kf for 8

Hip Adductor -
80kg for 10
80kg for 10
80kg for 11
80kg for 20

T bar Row -
60kg for 10
70kg for 10
70kg for 10

Skull Crushers -
30kg for 10
30kg for 10
30kg for 10
30kg for 10

Abs
» Ginger Strongman (Go to post)09-11-2013 @ 12:20 
Tuesday 24th September

Box Squat -
60kg for 5
100kg for 5
100kg for 6
120kg for 4

Power clean -
60kg for 4

Clean and Press -
75kg for 3
75kg for 3
60kg for 4
60kg for 3

Weighted abs


Wednesday 25th September

Rack pulls (above knee) -
70kg for 4
120kg for 4
(rack too high so moved onto deadlifts)

Deadlifts -
60kg for 4
110kg for 4
160kg for 4
200kg failed attempt
180kg for 1
170kg for 2

Bench -
60kg for 10
80kg for 5
100kg for 2
90kg for 4
85kg for 3
85kg for 3

Front squat -
60kg for 8

Squat -
100kg for 4
100kg for 5

Front squat -
80kg for 4

Tyre flip 90kg x15 (easy)

weighted abs

Friday 27th September

Leg Press -
80kg for 10
120kg for 10
160kg for 10
200kg for 6
200kg for 8
200kg for 8

Incline Bench -
50kg for 10
60kg for 9
65kg for 7
65kg for 5

Dumbbell Shoulder Press -
26kg for 7
26kg for 7
26kg for 10

Tricep Pushdowns (cable)-
110 for 8
110 for 10
110 for 12

15kg plate hold
3x 30 secs


Sunday 29th September

Bench -
50kg for 10
70kg for 9
90kg for 3
90kg for 3

Deadlift -
90kg for 10
120kg for 6
140kg for 2
200kg failed attempt
180kg failed attempt
170kg for 2

90kg tyre flip
approx. 18 flips in 75 secs
» Ginger Strongman (Go to post)08-10-2013 @ 19:41 
Post Edited: 09.11.2013 @ 12:00 PM by TomsterC
Monday 11th September

Squat -
50kg for 7
90kg for 7
110kg for 4
110kg for 4
110kg for 5

Bench Press -
50kg for 10
80kg for 5
90kg for 2
80kg for 3

T bar Rows -
50kg for 10
50kg for 8
50kg for 10

Glute Ham raise
Abs

WEEK OFF

Thursday 19th September

Bench -
50kg for 10
70kg for 8
90kg for 3
*95kg for 1 NEW PB
80kg for 5

Rear Delt Raises -
16kg for 10
16kg for 10
16kg for 10

Front Hold -
15kg Plate for 43 secs
15kg for 41 seconds

Skull Crushers - explosive
25kg for 12
25kg for 14
25kg for 12

Seated Hamstring Curl -
70kg for 10
70kg for 12
70kg for 10

Neck Plate Resistance -
10kg for 10
10kg for 10
10kg for 10

Saturday 21st September

Bench -
70kg for 10
90kg for 2
80kg for 4
80kg for 4

Farmers Walk 85kg
15 feet x 4

Power Clean from above knee -
50kg for 10
70kg for 1
70kg for 1
70kg for 1
» Ginger Strongman (Go to post)09-09-2013 @ 18:23 
Competition week
Tuesday 3rd September

Wrist Curls -
20kg for 10
30kg for 16
40kg for 10
50kg for 8
30kg for 10

Box Squat -
Bar for 20
40kg for 10
60kg for 10
100kg for 8
120kg for 5
120kg for 5
120kg for 5

Power Clean -
40kg for 3
60kg for 3
Failed attempted at 80kg
60kg for 3
60kg for 5

Push Press - Closer Grip improved power
Bar for 5
40kg for 6
60kg for 6
60kg for 5
60kg for 5

Reverse hyperextensions
Weighted Abs


Sunday 8th September - Competition day (London's Strongest Novice)

Had a Great day, and I am eager to compete again!

Heres Roughly what I did

Deadlift -

160kg for 6 (threw up in my mouth a bit when attempting the seventh)

Floor to Overhead

75kg for 3 (NEW PB)

Atlas Stones to shoulder (with one arm off at top)

67.5kg for 2
(had about 3 disallowed for some reason. I think it might of been that I didnt get it to the top of my shoulder)

Farmers Walk and Duck Walk Medley

90kg Farmers followed by 100kg Duck Walk (10m each way) in 23.6 seconds

Front Hold for time

15kg Plate for 37.6 seconds

Didn't win but didn't come last either. Bearing in mind I went from 93.5kg to 91.2kg in a day to make the weight I'm well chuffed with my efforts. I was also violently sick three times in between the events lol. Got a PB on the floor to overhead though, and first time doing the atlas stones and farmers walk was good experience.
» Hertfordshires Strongest First Timers & Watfords Strongest Intermediates (Go to post)02-09-2013 @ 16:57 
Hi add me to the list for the novices please, how many have paid so far?
» Ginger Strongman (Go to post)29-08-2013 @ 12:11 
unit94 said:Nice PB's mate but i wouldn't bother with those "assisted" reps their not really gonna help anything.


Thanks for the advice Happy
» Ginger Strongman (Go to post)29-08-2013 @ 00:51 
Post Edited: 01.09.2013 @ 13:36 PM by TomsterC
Monday 26th August

Squat - Note: Keep Head back!
100kg for 5
110kg for 3
*120kg for 3 (NEW PB)

Push Press - Failed attempt at 75kg, Note: More dynamic, push with legs
60kg for 3
60kg for 4
60kg for 4
*65kg for 1 (NEW PB)

Barbel Good Mornings -
60kg for 5
80kg for 8
80kg for 8
80kg for 8

Reverse Hyperextensions
Weighted abs

Wednesday 28th August

Deadlift -
100kg for 6
140kg for 1
160kg for 5
Failed Attempts at 200kg and 195kg
160kg for 1
140kg for 3
140kg for 5

Bench Press -
60kg for 7
100kg for 2 (Both Assisted)
70kg for 5
*90kg for 3 (NEW PB) (Last 2 assisted)
75kg for 6
75kg for 5
Bent over Rows -
50kg for 8
60kg for 8
60kg for 8

Glute Ham raise
Ab Circuit 3-5 exercises (Cut Short)

Sunday 1st September

Event simulations for London's Strongest Novice Comp on September 8th

Deadlift -
60kg for 8
100kg for 6
100kg for 8
160kg for 6 in 60 secs

Floor to overhead -
40kg for 5
40kg for 5
*75kg for 1 (NEW PB)

Farmers Walk
57kg dumbbells for 32m in 90 secs

Stones to Shoulder - Used 50kg plate
50kg for 8 in 60 secs

Front Hold for time (crucifix variation) -
15kg for about 3 seconds, a lot harder than it sounds. By far weakest event.
Any advice on how I can improve this is more than welcome!

Front raises -
15kg for 10
15kg for 10
15kg for 15 (3 different variations x5)

Clean and press - Form and Power practice, practiced different elements separately then combined into one move.

45.5kg for 4
45.5kg for 5

12

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