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» Time for Will to have a go at getting strong (Go to post)02-04-2014 @ 12:10 
Post Edited: 02.04.2014 @ 12:10 PM by willlyd
Tuesday 02/04/2014

High bar squats, raw:
70kg x 10
120kg x 10
150kg x 5
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3

Push press - painful shoulder:
50kg x 10
80kg x 5
120kg x f
100kg x 2
100kg x 2
100kg x 2
110kg x 1

Deadlift, straps:
70kg x 10
120kg x 8
170kg x 8
230kg x 3
230kg x 3
230kg x 3

Decline bench press (brother wanted to give it a go). First time ever:
60kg x 10
100kg x 8
130kg x 3
130kg x 3
130kg x 3

Have a strange sore part around the bladder this morning, hope it's not a hernia.

Considering moving to Locker 27 gym in Weybridge, as I'm fed up of waiting for a power rack where I am now.
» Time for Will to have a go at getting strong (Go to post)28-03-2014 @ 13:43 
Post Edited: 28.03.2014 @ 13:43 PM by willlyd
Thursday 28/03/2014:

Front Squat:
70kg x 10
100kg x 8
120kg x 5
130kg x 5
140kg x 2
150kg x 1

Shoulder mobility:
Wide grip axle shoulder rotations - snatch grip - front of waist to arse x 5
Bottom of squat snatch press - bar x 5

A bit of this.....

Snatch:
40kg x 5
40kg x 5
40kg x 5

Overhead squat:
40kg x 3
40kg x 3

Clean & press (power clean, don't have technique for a proper one!):
70kg
80kg
90kg x 2
95kg x 2
100kg
102.5kg PB
105kg PB

Pullups:
BW x 5
BW x 5
BW x 5
BW x 5

Home. Will do a bit more structured work next week.
» Time for Will to have a go at getting strong (Go to post)27-03-2014 @ 10:19 
Training Tuesday 25/03/2014

Thought I'd work on olympic style lifts today.

Squat:
70kg x 10
120kg x 10
150kg x 6
180kg x 5
150kg x 5 - paused.

Overhead squat:
Bar x 5
40kg x 5
60kg x 2 (felt really s**t!)
Bar x 5
Bar x 5

Muscle Snatch:
Bar x 10
50kg x 5
70kg x 2
70kg x 2
70kg x 2

Cleans:
Bar x 10
70kg x 5
100kg x 3
100kg x 3
100kg x 3

A few front squats.....

Push Press:
70kg x 10
100kg x 5
110kg x 2
120kg x 2
120kg x 2.

Weight: 109.7kg

Home.
» Time for Will to have a go at getting strong (Go to post)25-03-2014 @ 15:16 
Thought I'd stick some videos up of the competition. Safe to say, I'm not that dynamic!

Deadlift:


Floor to Overhead:
» Time for Will to have a go at getting strong (Go to post)21-03-2014 @ 09:06 
Gym 20/03/2014

Decided to have a relatively light session after the Sunday competition.

Also decided to give front squat a go, as I've never really tried it!

Front Squat:
70kg x 5
120kg x 5
140kg x 3
150kg x 1
150kg x f
80kg x 5
80kg x 5

Just a tester really, relatively happy to get 150kg first time out. The fail wasn't due to lack of strength, elbows came down and wrists didn't like it!

Back squat:
120kg x 5
160kg x 6
70kg x 5

Muscle Cleans:
50kg x 5
60kg x 5
80kg x 5
90kg x 5 (with press)
100kg x 3

Snatch (again, pretty much first time ever done) superset with full clean:
50kg x 5
50kg x 5
50kg x 5

Playing around with dumbells for the shoulders... Home.
» Time for Will to have a go at getting strong (Go to post)19-03-2014 @ 09:21 
Post Edited: 19.03.2014 @ 09:24 AM by willlyd
Competition write up:

17/03/2014 - Londons Strongest Novice.

Turned up and weighed in at 112kg. Weighed 108kg when I left home so perhaps the flapjack on the way wasn't as small as I thought! Lots of people stripping down to boxers to make under 90kg weight and murmurs of the scales weighing heavy. Luckily that didn't effect me.

Lots of very strong looking people in my group including someone that I recognised, but couldn't work out where from (turned out to be James Crossley - Hunter from Gladiators) and a large polish guy called Kamil at 130kg or so. Started to wonder what I was doing there!

First event was deadlift for reps at 180kg (straps allowed) all was looking good for me until Crossley managed 22 reps... My target had been 15 up to then. I managed 21 for 2nd place. Third place was Kamil with 14.

Second event was floor to overhead - 90kg. My target before this had been 6, with 8 at a maximum. Again, Kamil blew that out of the water with 12 reps. I managed 9 (which I was relatively happy with, but had more in me) for a share of second place with Crossley. 3rd got 5.

Third event was stone to shoulder - 90kg. I had never even seen a stone in real life up to this point so this event concerned me. There were a few smaller ones sitting around the gym so practiced up to 80kg learning it as I went. Had a chat with Crossley, who mentioned that he'd used them before and very kindly lent me tacky. I managed 6 reps in the end in 60 seconds for a share of second place with 2 others - would think I'd do 8-9 if I could do it again with that experience. Kamil won with 9 - well deserved, he was throwing it up like a tennis ball.

Fourth even, prowler pull with some weight on it (40kg or 80kg... no idea) pulled across a rubber floor. This was much easier than it probably should have been and I pulled it the 10-15m or so in 10.38 seconds for 2nd place. Crossley won with 9.15. I missed the rope once which probably cost me a bit of time, but his pull was faultless so he was well worth the event win. Kamil did 10.5. All others were 12 seconds and up.

Last was the 15kg crucifix hold. I'd tried this in the gym during the week and really didn't enjoy it, managed just under 20 seconds before walking out of the gym. I wasn't convinced many people would be able to hold them up. I was wrong. One guy managed 0 seconds, but 2 managed 56 seconds. I thought there was no chance I'd get anywhere near, and the average was around 25-30 seconds. I managed to find a comfortable position and stood there for 47 before my left arm started to fold in, I honestly thought I would have got to the 57 seconds if you'd asked me during the event, but it's one of those where it suddenly goes wrong. I prided myself on keeping straight arms as there were a few suspect forms going on, but in hindsight I should have got away with what I could!

So, the result was I came 2nd overall with 11 points. 1st was Kamil with 9 points and 3rd was Crossley with 13 points. 4th was a little way off with 21.

My record for the competition was 2nd, 2nd, 2nd, 2nd, 3rd. A win would have been nice, but wasn't a bad start considering that I hadn't done much to prepare. I think if there was a few more moving events it would have suited me better as the lighter man.

Onwards and upwards!
» Time for Will to have a go at getting strong (Go to post)10-03-2014 @ 15:08 
Thursday 06/03/2014

Squats, high bar no belt:
bar x lots
70kg x 10
120kg x 8
150kg x 5
170kg x 3
180kg x 3
190kg x 1
195kg x 1
200kg x f (the bar bend pinned me as it bounced on the way up)
160kg x 3 - All paused ATG for 3 seconds
160kg x 3 - All paused ATG for 3 seconds
160kg x 3 - All paused ATG for 3 seconds

Pull Ups:
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Bench Press:
60kg x 10
90kg x 8
110kg x 5
110kg x 5
110kg x 5
110kg x 5

Clean and press (more of a muscle clean!):
70kg x 8
70kg x 8
90kg x 5
90kg x 3
90kg x 3

All felt a little s**t, so we'll try again next week. Technique is just awful.

Rear Flys:

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

Body weight still around 110kg.

Totally forgot that I have my first strongman competition on Saturday in the 'London Novice II' competition.

This involves:
180kg deadlift for reps.... Target 12-15.
Floor to overhead bar 90kg... Target 6-8 (depends on back after deadlifts, plus my form is s**t).
Stones to shoulder 90kg.... Never touched a stone in my life, so 1 will do.
Arm over arm prowler.... Finish the course.
Side hold 15kg for time.... No idea, 20 seconds or so?

If i'd have been paying more attention, I would have practiced some of the events.. We'll treat it as a learning curve!
» Time for Will to have a go at getting strong (Go to post)10-03-2014 @ 15:01 
Tuesday 4th March

Pullups
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 3

Seated Row:
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10

One arm row:
40kg x 5
50kg x 5
60kg x 5
75kg x 5
75kg x 5
75kg x 5

Deadlift:
bar x lots
70kg x 8
120kg x 8
170kg x 5
220kg x 5
240kg x 2
260kg x 1 (PB)
270kg x f - Think I might have just ground this one out, though would have been a real fighter - the weight fell off the end anyway, too many small plates.
» Time for Will to have a go at getting strong (Go to post)27-02-2014 @ 22:20 
Thursday 27/02/2014

Squats, no belt:
bar x lots
70kg x 10
120kg x 8
150kg x 5
170kg x 5
180kg x 2
190kg x 1
195kg x 1 PB
170kg x 3
150kg x 5 (paused 3 seconds at bottom)
150kg x 5 (paused 3 seconds at bottom)
PB felt pretty easy, could have gone for 200kg but decided not to.

Pull Ups:
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

Bench Press:
60kg x 10
100kg x 5
100kg x 5
130kg x 2
130kg x 2
100kg x 5

Incline Dumbell Press:
35kg x 8
40kg x 8
45kg x 5
45kg x 3
45kg x 3

Dumbell Shrugs:
50kg x 15
52.5kg x 15
52.5kg x 15
52.5kg x 15
52.5kg x 15

No real aim, just fancy a bit of a change! Deadlifts at the weekend. I'm doing a 7km assault course on Saturday so we'll see how that goes.

Body weight around 109.7kg. No loss since last week.
» Time for Will to have a go at getting strong (Go to post)27-02-2014 @ 22:14 
Tuesday 25th February

Decided from now to mix the gym up a little bit by moving away from the Russian programme for a few weeks.

Pullups
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3

Lat Pull Downs:
50kg x 10
80kg x 10
100kg x 8
105kg x 5
105kg x 5
105kg x 5

Seated Row:
Stack x 10
Stack x 10
Stack x 10
Stack x 10
Stack x 10

One arm press:
40kg x 10
50kg x 5
55kg x 5
60kg x 5
62.5 x 3PB
62.5 x 3PB

One arm row:
40kg x 5
50kg x 5
60kg x 5
75kg x 5
75kg x 5
75kg x 5

Bicep work.. purely because I never do any..
» Time for Will to have a go at getting strong (Go to post)27-02-2014 @ 22:06 
Thursday 20th February

Squat
155kg x 2
155kg x 2
155kg x 2
155kg x 2
155kg x 2
155kg x 2

Push Press
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 4 - Failed on the last one for the first time in two russian cycles (on a non max day)

Deadlift, No belt:
210kg x 5
210kg x 5
210kg x 5
210kg x 5
210kg x 5
210kg x 5

This was hard work, I was convinced that I would injure myself on the last set of deadlifts. Walked out of the gym feeling a bit sick.

Decided after this to give the Russian programme a break, it's getting a bit tiresome..
» Time for Will to have a go at getting strong (Go to post)27-02-2014 @ 22:03 
Tuesday 18/02/2014

Squat

155kg x 4
155kg x 4
155kg x 4
155kg x 4
155kg x 4
155kg x 4

Push Press

100 x 2
100 x 2
100 x 2
100 x 2
100 x 2
100 x 2

Deadlift:

210 x 2
210 x 2
210 x 2
210 x 2
210 x 2
210 x 2

To be honest, I found this day boring...
» Time for Will to have a go at getting strong (Go to post)13-02-2014 @ 08:39 
Back into the 100's, body weight 109.7kg today.
» Time for Will to have a go at getting strong (Go to post)12-02-2014 @ 09:43 
Tuesday 11th:

Bodyweight : 110.5kg. Pretty much 4kg lost from Christmas. Losing weight at 1.5lbs a week, which seems like a good rate.

Squats unequipped:

bar x lots
70kg x 10
100kg x 8
100kg x 5
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3

Push Press:
bar x lots
50kg x 10
80kg x 8
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2

Deadlift:
70kg x 10
120kg x 10
150kg x 8
210kg x 2
210kg x 2
210kg x 2
210kg x 2
210kg x 2
210kg x 2

DB side hold (just to test): 5kg straight arms, got to 1:30 before it was getting difficult. - Will try heavier weight for next time.

The session felt OK, not particularly difficult. Behind the knee has a dull ache today, might get it checked out.
» Time for Will to have a go at getting strong (Go to post)12-02-2014 @ 09:34 
Sunday 9th:

Decided to go back onto the Russian Programme for the foreseeable future. Without a set out programme I end up maxing out in every session which isn't particularly good in the long term. I also feel the need to lighten up the squat and go back to basics, and have decided to incorporate push press instead of strict into the programme as that should help a bit more in Strongman.

I also need to work on my cleans, as well as various mobility stuff so will incorporate this somehow.

Hamstring / Knee is still painful, but not bad enough to stop me doing anything:

Squat (unequipped):

bar x lots
70kg x 10
70kg x 10
120kg x 5
120kg x 5
155kg x 2
155kg x 2
155kg x 2
155kg x 2
155kg x 2
155kg x 2

Push Press:
Bar x lots
50kg x 10
80kg x 5
80kg x 5
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Deadlift (no straps for first 3 sets):

bar x lots
70kg x 10
100kg x 10
150kg x 5
180kg x 5
210kg x 3
210kg x 3
210kg x 3
210kg x 3
210kg x 3
210kg x 3

All in all quite a tough day. Over the last 2 weeks my strength fitness seems to have gone down a bit, but that's to be expected.

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