Im back
Long time - FUCKING injuries
Update.
I competed at Britain’s Natural Strongman in August last year in London. I came 5th, but imo should have been at least 3rd due to a rep being disallowed on deadlift
Events:
200kg Frame Carry 25m no turn - 7 seconds
Max Log (3 attempts, fail and out)
90kg Good Lift (GL)
100kg GL
110kg FAIL - Everyone else took 105 and only 1 got it. I should have taken 105 and hopefully shared the points.
320kg Tyre Max flips 90sec - 14 flips
Axle Deadlift 180kg Max Reps - 19 - 2 disallowed, 1 i feel was fine. winner got 20
Medly (70kg farmer, 100kg keg, 70kg sandbag) 25m course
That was august, Set myself the goal of deadlifting 272.5kg/600lbs before my 21st (27th oct) i got it at the start of oct. On my Bday i deadlifted 285kg. http://www.youtube.com/user/StrathPowerStrength#p/a/u/0/G8FjW0wO1Kc
Then the injuries started… in November I tore the ligaments in my knee playing rugby.
Got back to training in Jan/Feb… then i tore my Lat when i stumbled with a 280kg Farmers.
Just been given the all clear again last week so Im back to getting strong as fuck and hopefully dropping the numerous pounds I have put on while injured.
I have no current “train program” - its just pretty basic
Workout 1
Bench
Row
Triceps
Workout 2
Squat
SLDL
Leg Machines
Abs
Workout 3
Cleans
Presses
Snatches
Workout 4
Deads
Rows
Biceps
Everything is either 5x5 or 3x5,3x3.
Not sure what sort of program I should really adopt:
Goals are simply to get stronger and loose some fat, longterm - win britains natural strongman, dead 300kg and snatch 100kg.
Today
First time proper deading a good few months. probably last time i went anywhere near heavy was jan/feb
Deads
70kg x5
110kg x5
150kg x5
170kg x3
190kg x3
210kg x2
230kg x1 - belt on
190kg 3x3 - no belt
All felt really good, sets were touch and go. Normally would reset each set but fancied a change
Front Squats
60kg 5x5 - 30 secs rest - this got hard fast
Hang Cleans
60kg 5x5 - 45 sec rest - grip and calve cramp hindered me greatly
Kroc Rows
45kg bell 5x8 - 45sec rest
Pooped after this but really starting to enjoy getting back into it. Fancy something like a 250 dead next time.
Sunday
BTN Jerk
60kg x8
80kg x5
90kg x3
100kg x4 - Was looking a single or double but had 3 easy and prob could have had 5 if I had went in looking it. Hands went numb after 3rd rep thou.
Military Press
60kg x8
70kg 3x5
My Static Pressing is absolutly GASH
CG Bench
60kg 4x10
Gym Closed.
Did some sets of 20 press ups with alternating grip when I got home.
Today
LOTS of stretching and empty bar stuff.
Front Squats
60kg x5
80kg x5
100kg x5
110kg 3x3 - reps seemed to get easier (better tech) as the sets went on. Strange
SLDL
70kg x 10
100kg x10
110kg 3x8
Hypers - Foscusing on Glute activation and squeeze
25kg plate 4x8 with a pause at top
HELL SQUATS! - front squat
60kg x5 30 secs rest, continue until failure
I failed this time on the 11th set. so next week ill drop the recovery to 20 secs and hammer that until i get 10 sets, Then up the weight and increase the recovery. Repeat all summer until im hitting 100kg x5 for 10 sets with 20 secs rest. If i can get that i will strong and fit as fuck.
Double Overhand Holds
100kg 30 secs
110kg 30 secs
120kg 30 secs
Grip is as solid as ever!
Leg Curls
75kg x cramp
80kg x cramp
85kg x cramp
90kg x cramp
basically banged out the reps until the cramp in calves got too sore.
Pallof Press
3x5 a side with 2-3 sec hold at extension
Good sesh, good to be back training with Ken
My “weaknesses” have always been squats and pressing. So Im focusing my comeback on this. If my squat goes up surely my dead will rise anyways. Better squat and tricep strength should lead to way better overheads, cleans and deads.
I remember you! Congrats on your dead lift!!
HI 
im honoured you remember me. 
Cheers for the congrats, Aiming for 300kg/660lbs by the end of summer.
Today:
Military Press
60kg x5
65kg 5x5
Bench
50kg 2x10
60kg x8
80kg x5
90kg 2x4 - SHITE
80kg 2x5
Seated Shoulder DB Press
22kg x8
24kg 3x6
CG Bench
60kg 4x6
Rope pull downs 3xFailure
Press Downs 3x Failure
Front Raises (with a hold)
14kg DB 3x5 a side
I cant press for toffee.
Today
Hunners of stretching
Deadlift
60kg x8
110kg x5
140kg x5
180kg x3
200kg 2x3
180kg x5
Pause Back Squats 2-3 sec pause in the hole.
60kg x5
80kg x5
100kg x5
110kg 2x5
Bent Rows
60kg x5
80kg 3x5
Gym closed… grrrr
Pause Squats (2secs or so in the hole looking at my pretty self in the mirror)
60kg x8
80kg x8
100kg x5
110kg x5
120kg x3
130kg 2x3
Squats
130kg 3x5
SLDL
60kg x10
100kg x8
120kg 3x8
Lunges super seted with Curls
20kg DB 3x8 lunge - 3xfailure curls.
meant to do cleans but everytime i did a warm up from the floor, my calves cramped??? Loving Pause Squats!
Decided id reopen my journal after focusing more on british forums.
Monday 20th July
Was up for this all day, aiming for 160 ish double in a belt…
Squats
60kg x5
100kg x5
120kg x5
130kg x5
140kg x5
150kg x5 - PB beltless
160kg x5 - PB beltless
170kg x4 - PB beltless
182.5kg x2 - PB beltless
Most ive ever squated is 180 in a belt for 1. Made 2 minuscule tech changes and this happened.
finished off with 4 or 5 sets of SLDL and then the gym shut.
Tuesday 21st July
DB Bench
36kg x8
40kg x8
45kg 3x5
CG Bench (paused for couple seconds)
60kg x8
80kg x5
90kg x5
100kg x3
105kg x2, x3
Srugs
60kg x8
100kg x8
130kg x8
170kg x8 x5
190kg 2x5
Circuit;
(Shrug 150kg x8 → DB raise 15kg x8 → tricep press down “9” x8) x3 - no rest
Finished off with some direct bicep work
Bricep DB curl starting at 18kg for 8 and then jumping up each bell for 8 until about 30.
Thoughts:
Good session,
When fresh, i reckon i have a mid 200 weight for 8 reps on shrug. Reckon their Helping my clean, squat and top end power as well.
Front raises are adding to my pressing power.
Should have done more tricep iso work
Had a “bicep” off with the guy next to me, he kept picking a bigger weight than me to shrug/curl so i had to show him who was boss. It was a gay highlight.
Im sitting at about 140kilos atm, i ideally would like to be 10kg lighter. my belt is getting looser as the weeks go by but the scales arent changing. reckon ill take that as a positive. 
Was looking forward to this all day again.
Squats
20g 2x8
60kg 2x5
90kg x5
100kg x5
120kg x5
140kg x3
160kg x3
180kg x1
190kg x1 (PB)
200kg x2 (PB)
205kg x1 (PB)
BRILLIANT! all done beltless. When I learn how to use my belt, i reckon 220 is there easily.
SLDL
70kg x8
120kg x8
130kg 3x8
Overhead Squats
50kg x3
70kg x2
Box Jumps (touch and go)
BW x5
BW 10kg x5
BW 20kg x5
Box Jumps (Pause/sit back)
BW 20kg 3x5
Palloff Press
12kg x4 a side
16kg x4 a side
20kg x4 a side
22kg x4 a side (with hold for max on last reps)
Ab Pull Down
Full Stack 2x 15-18ish
Leg Press
100kg x8
140kg x8
190kg x15-18ish
BRAW session.
