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» Unimpressive journey to mediocre. (Go to post)30-08-2016 @ 13:53 
Wayne_Cowdrey said:Good luck for the comp. You're definitely not afraid to get stuck in and have a go! Respect Happy


Cheers Wayne, it's all for a new Facebook profile pic Grin

Haha, nah this ones a charity comp, plus for an open comp I couldn't be more lucky, as there is no overhead in it. The moving events give us skinny lads a chance lol.

Hope your still training, its not looked too optimistic with all the dramas you've had lately.
» Unimpressive journey to mediocre. (Go to post)30-08-2016 @ 11:38 
Post Edited: 30.08.2016 @ 13:58 PM by mark_f1
Sunday
Practiced some events for next weeks north lincs strongest man.

Hercules car hold
Managed 10.7 secs, the knurling on the handles is really aggressive so felt like my palms were being peeled off. Let go as saving my hands for the comp. Never done this, harder than I thought it would be.

Car deadlift (approx. weight in hands)
We tried a small car (200), a transporter size van (260), then tried lifting the front of a car (280-300). It's going to be a max dead, so they've not confirmed what the opening lift will be yet. I didn't manage that front end of the car, my lat/rib gave me a sharp pain when trying it.

Car Walk
Its really awkward, thick painted bar, and really narrow inside so couldn't get it sat right on my back. only managed about 5m. It's heavy but nothing extraordinary.

Huselfell stone
170kg, managed 25m putting it down at the turn, its really wide, and it did slip when I did the turn (same happed at U.K's). Not sure how to improve my turn. It was a P.B though

Medley 25m
3 flips of a large tyre (billed as 350kg but organiser told me he since looked it up and they weigh 417 new, so could be 370-380). Into farmers walk, into 125kg anvil.
Not flipped a tyre in nearly a year, but went ok made a few errors/slips. Farmers no problem. Struggled with the anvil, only made it 20m but will push harder on day. did this in 1.15, hoping for sub 1min on day.

It's going to be my first opens comp, so not expecting a lot, was hoping it would be more fun, but the weights are mega heavy lol.


Monday

Back
narrow pull down
12x10
14x10
16x8
16x8
16x5

wide pull down
12x10 x3

wide row
6x10
8x8
8x6

hammer pull down thingy
40each side doing both together.
3 sets of 10.

rear delt flys (don't know what they are called)

curls for the girls.

done.
» Unimpressive journey to mediocre. (Go to post)30-08-2016 @ 11:02 
Saturday

The lady friend had a free pass for Virgin Gym in Leeds.

10mins running (not done this in years, didn't collapse so happy lol)

Bench
60x30 mix of narrow/wide working on explosive pressing
80x10
100x8
120x2
120x3 felt heavy

Incline bench
60x10
80x8
100x3
100x3

Dumbell press (strongman style)
28x5 each arm
38x5r 3l
44x3r 0l disappointing

dips
3sets of 10

tricep pull downs
stack- dropping 10 each time I failed. (even 2 plates at the end was torture)

some light shoulder/chest machines

Shows then spent an hour in the spa area.

Nice gym if your into the fitness stuff, and the spa is nice. Nobody knows how to put the plates/weights away away though. I'm lucky at my gym, everyone puts there weights back in the right place (just no shower which is the only downside).
» Unimpressive journey to mediocre. (Go to post)30-08-2016 @ 10:52 
Floobler said:Should be good for 250+ easy without the rack pulls before hand though mate


Not sure, hopefully that'll be the case. I think its the straps costing me, going to try strapless at Yorkshire, I'll only be pulling one at best. I've got an injury with my lat or rib that's flared up again since so not looking likely to get it now. I was following Eddies road to 500 programme (for 260 target lol) and had been hitting all the lifts each week, so think that's why I was gutted about struggling with the 250. On a positive the 220 did feel easy.
» Ermm here goes (Go to post)30-08-2016 @ 10:19 
Gutted for you Paul, but as you say think the SCL comps have been taking it out of you.

You, Tom, and Ashton in the world juniors! It's going to be a good one!
» Unimpressive journey to mediocre. (Go to post)26-08-2016 @ 09:35 
Yesterday back

21" rack pull
70x5
120x5
170x5
wraps and belt on
220x5
270x3
320x1
320x3 (was going to go 370 but there wasn't enough room for the plates and the clamp)

Floor deadlift (wraps and belt)
170x5
220x1 felt easy
250xfail at knees (devastated just couldn't get braced ones I was tied to the bar).

Jumped in on a back session with a bodybuilder.
narrow pull down
16x8

wide pull down
14x8 x3

Leverage Iso row (single arms)
120x8 x2
120x5+3 forced reps.

Wide row
7x10
8x8
8x6

some light curls (struggled lol)
» Strongman Static strength (Go to post)24-08-2016 @ 15:47 
SteBennett said:
X2

x3

Massively depends on comp and events, my max log and deadlift are terrible, yet I'm better at other events. I'd say find a competition where you'll need to push your self but isn't beyond you. The experience counts for a lot. Being able to control your nerves (or at east knowing what to expect), and also understanding what food/drinks etc. work for you.

They all make a massive difference. I've beat lads with far better max deads/logs all because their head went on the day.
» Unimpressive journey to mediocre. (Go to post)24-08-2016 @ 15:36 
Yesterday - Pressing

Smith Machine
Seated upright.
Bar x lots wide and narrow,feeling a twinge in my shoulder so no a good start.
20each side x 10 wide
20 x 10 narrow
30 x 8 wide x3

Incline feet up
30x10 x3

Incline fly
22.5 x 8 all wide and paused.

Fly machine
10x 10 x3 all strict

Cable flys
high 5x10
middle 6x10
low 4x10

Tricep extensions and sit ups to finish off.
5min bike ride to move the blood round my legs.

Wasn't feeling strong so tried to be strict with the form and hit some good reps.
» Unimpressive journey to mediocre. (Go to post)23-08-2016 @ 09:53 
Monday - Legs - Mega Tired :-(

Squat
bar
60x10
100x10
140x5
140x5
140x5
180x3
180x5

Leg Press
280*10
360*10
500*6 (not full depth, was getting deeper, just confidence rather than strength)

Leg Extension
Drop of death. 10rep the drop 10 repeat
100x10-90x10-80x10-70x8-60x6-50x4 (had to stand up for a couple of secs)-40x10-30x10.

Hyper extensions
+20kgx10
40x10
60x10

Calf raise.
10reps 10secs pause, 15 reps, 15 sec pause, 25reps 25 sec pause, 15 reps, 15 sec pause, 10reps. Can't remember weight.
» Unimpressive journey to mediocre. (Go to post)22-08-2016 @ 09:45 
Sunday

Event training at Manimal.

axle - log - dumblell medley

45A-60L-25D 2 single runs
80A-80L-45D
100A-100L (FAIL)- 50D R, failed left
100A 3 singles
100L failed 3 attempts :-(

It's not going to be a good event for me at Yorkshires.

Fingles finger.
Just a few singles, no issues, speed wasn't fast as my left wrist is injured.

Conans Wheel- I did 1 revolution with
100kg
180kg
220kg
220kg
then did 1 and a half with 220kg.
It didn't feel very hard, I just struggled to breathe.
» Unimpressive journey to mediocre. (Go to post)19-08-2016 @ 20:31 
Back today

Narrow pull down
9x10
11x10
13x8
15x8 strict and easy
17x5 p.b.... then
18x5 p.b..... tough but got giddy
19x5 p.b only 1 of the stack massive p.b out of no where. Felt good.

Wide pull down.
10x10
12x8
12x8

Wide cable row
5x8
7x8
7x8

Low pull machine
60x8 x3
75x8

40kg kettlebell push press
Right x5 nice and easy
Left only 3

50kg dumbell push press
Rx5 ftoh easiest its ever felt
Lxfail got position wrong
Lx3ftoh

55kg fail couldnt get it sat right and was only playing about (cant drop the weight and not much room in gym)

40kg kettlebell upright row
10x3

Curls

Some terrible pull ups. not many
Done
» Unimpressive journey to mediocre. (Go to post)19-08-2016 @ 02:28 
Ill be honest i reckon you'll beat me again. Ill try my best so you dont though lol. Will be a good comp.

Today shoudlers -weak
Smith machine press. Weight is whats on each side as unsure what the bar weighs.
In front
10 x10
20x10
30x6
35x8
35x6 - 15x6
Behind neck
10x10
20x5 hands werent right
20x8
20x8 - 10x6

Seated iso press weight each side
20x7 handles in front. Seat too far forward
40x6
40x10 side handles

Side raises

Bench
60x10 felt hard as i was fatigued
80x8
100x6
100x8 struggled due to fatigue

Dips
3sets of 6 to 8 reps

Pull overs
Pull downs
Upwards cabke fly

Stretch
» Unimpressive journey to mediocre. (Go to post)18-08-2016 @ 11:21 
Post Edited: 18.08.2016 @ 11:22 AM by mark_f1
Wednesday - Legs

Squat
60x8
100*8
140*5
Add belt and wraps (left sleeves at home, which is a pity as didn't want to go heavy today)
180x5 easy
200x2 easy
add spotter
220xfail should have gone 210,fell forward a bit and got stuck in the hole. need just a light touch to get going. Then it flew up.
Remove wraps
160*5

Deadlift
60X5 fast
100x5 fast
140x3 fast
add straps (the knurling on the bar is non existant)
180x3 fast
220x1 felt good
240x1 had to work a little
260xfail - went to spot my mate, got cold and lost focus, angry with myself as I thought it was on. At least I've had some practice working with straps (can't get my back braced when already at the bar).
220x3 x3 last rep was a grinder PB for reps/sets

Leg Press
200x10
300x10
340x8
380x8
420x5 weren't expecting this

Hack Squat
170x10
190x8
230x5

Leg Extensions
30x10
30x15
30x12

Burnt out and had enough. Was happy with this as I've not been sleeping enough for months, and this last week my eating/water has been terrible, no where near enough.
» Unimpressive journey to mediocre. (Go to post)15-08-2016 @ 00:00 
Doncasters strongest man 2016

The last 'novice' comp im going to do
To be fair there was quite a few open competitors and lads that had won/podiumed. That and i genuinely thought I'd strughle to come top 7 against these guys.
Turned up late for brief so had to go first on everything apart from last event. Oh well.

Deadlift 200kg reps 1min -9
Was aiming for 10, but wasnt pushing myself.

85kg monster log for reps 1min -5
My log game has been suffering lately, and i hate this log. Achieved my tsrget

Currently placed 10th out of 16 at this point.

235 yoke- 135 duckwalk -90 barrel all 20m.
I cant remember my time, about 39secs i think. First 2 felt easy but needed a breather before barrell as i gas out easy on this. I came 3rd on this event.

110kg farmers hold - 1min 4secs
Being first up i just had to give it everything, felt my calouses starting to rip so rather than ruin my hands for stones i played to the long game
Was long enough in the end i won this event.

Currentlt 5th in the standings 2 points of 2nd place.

Stones 75-90-110-125-135
Took it fairly steady, i thought but ended up with the 3rd fastest time of 22 seconds. Could have gone faster but back was pumped from deads.

This placed me joint 3rd (not getting a trophy due to the other guy beating me on stones). And only 4points of 1st

Comp ran very smoothly and please to say no come out with any injuries i think. Beat a couple of opens competitors and a few guys weighing 50kg more than me. So was happy.
» Unimpressive journey to mediocre. (Go to post)11-08-2016 @ 01:40 
Back today much better

Wide pull down
6x10
8x10
10x10
12x10
14x8

Narrow pull down
14x10x3

Narrow cable row
10x8
10x8
10x6

Seated low pull single arms
60x10
80x9
80x9

Upright kb row
40x10 x3 lightest it's ever felt

Smith barbel shrugs
120x10x3

Bicep curls
25x7
25x5
25x4

More curls crunches and 10min bike.

Stretch

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