Benanything's Training Log

Training Training Logs
445

##So What Now?

Well, as mentioned above, I’m currently cutting weight for another upcoming competition.

Movement First Strength Challenge 2016
https://www.facebook.com/media/set/?set=a.1076840332383191.1073741829.419184411482123&type=3

Well, if you actually do look through the stuff, you’ll realise the weight classes are pretty… Weird. Ahahahahaha. So instead of competing in the 70kgs-100kgs weight class, I’ll be competing in the <70kgs weight class. I was planning on doing a slow cut(so as to aid my bodyweight movements/running) initially. But since this cropped up, I figured at least I’ve motivation/purpose to cut now.

So to summarize the Movement First Strength Challenge 2016 for me:

<70kgs weight class

2 days, 11th June and 18th June. Same events on both days.

Yoke Walk 170kgs for 20m
Log Press (Clean on every rep) 55kgs x5
Loaded Carry 2 kegs + 1 giant dumbbell + mystery item
Deadlift Medley 100kgs, 120kgs, 120kgs axle block, 140kgs axle tire

Finish all 4 events. Duh.
Finish all 4 events in <90secs. I plan to. Duh.

On a side note, I’ve also another mini for fun type comp a week before that.

SP-NYP Strongman Challenge 2016 (seniors)

4th June

I’ll be competing <80kgs, obviously I’m gonna be able to make weight.

Deadlift 120kgs AMRAP
Tyre Flip 150kgs for 30m
Farmer’s Walk 80kgs per hand for 20m
Axle Press (Clean on every rep) 65kgs

Oh and since I’ve never done it before, here’s my first physique update of sorts. And yes, the lighting is pretty good. Shadows and all. Photo was taken at 75.2kgs on the 10/5/16.

3024×4032 1.78 MB

1932×2576 562 KB

And another thing, I will not be following any set program for now until I’m done with this challenges, I’ll just be going with the flow, auto-regulating and all. I shall just call it Project D.S.W.S cause I like coming up with stupid shit. Don’t stop, won’t stop.

446

##8/5/16
##Project D.S.W.S Session #1

Squats
high bar
20kgs x2x10
40kgs x10

Press
cleaned(read reverse curl) every rep from the floor
40kgs x2x5
50kgs x2x5
55kgs x3
65kgs x0
40kgs x3x10

Seated Cable Row
stack x10,20,20,10,15

Barbell Curls
15kgs x2x15

Single Arm Dumbbell Curls
7.5kgs x10
10kgs x7
7.5kgs x3x10

Band Pull Down
done between last 3 sets of single arm dumbbell curls*
20
40
80

This was the day after the comp and it was more of a bro hangout session rather than a full on training session.

447

##9/5/16
##Project D.S.W.S Session #2

Helped to guide the new freshmen trying out strongman so did some demonstrations and stuff.

Squats
20kgs x10
40kgs x2x10
80kgs x1 paused 20+ secs

Front Squats
80kgs x1 paused 5secs
85kgs x1 paused 3secs
100kgs x1 paused 2secs

Bench
40kgs x10
60kgs x2x5
65kgs x5
70kgs x5
80kgs x3

Didn’t think I’d be able to bench this much, haven’t been benching much if at all for the past 4-6 weeks.

Barbell Rows
60kgs x3x6

Pull Ups
5

Was gonna do more but meh, I got tired and I went home and totally crashed.

448

Good on you to get the write-up knocked out. I remember you saying you ordered a log; any word on when it’s arriving? The specificity will pay off.

449

It should be arriving tomorrow. It’s not a Rogue log, turns out it’s a 65kgs log from Strong Melbourne. Any tips on how to include it into my training?

EDIT: It just so happens I was playing your video (Rant: Beginners) in the background while you commented, maybe it’s eerie or maybe I always go back to the same few videos when I’m writing this stuff.

450

##10/5/16
##Project D.S.W.S Session #3

Was suffering from a pretty bad flu or something. I was pretty much sneezing my lungs out after every single set, rushing off to the toilet to blow my nose with tissue and what not. That being said, I’d say the training session went pretty ok.

Squat
20kgs x10
40kgs x10
60kgs x10
80kgs x10
100kgs x10
100kgs x1 paused, trying out them flimsy bodybuilding type belts
120kgs x5

100kgs x10

120kgs x5

Probably could’ve done more but I decided to not push it. If you actually watch the video, you’d be able to tell half the time I was just struggling to breathe.

Bench
20kgs x10
40kgs x2x10
60kgs x3x10

Seated Cable Row
stack x10x10 30secs rest between every set

Single Arm Dumbbell Curls
5kgs x3x10

451

Hah, well now that you’ve said that I can at least let you know that it’s for the best. The 10" Rogue log was designed with some pretty bad specs. It’s an amazingly well put together log, but the handles are spaced too far apart and are too thick, so it’s terrible to press with. I imagine you’ll have better luck with your current log.

I see you’ve got contests with an axle and a log, so this’ll work pretty well; it’s what I used to do.

Week 1: Skill week-Clean each rep, shooting for 8-12 reps
Week 2: Rep week-Clean once and press away, shoot for 8-12 reps
Week 3: Heavy week-Clean once or take out of rack, shoot for 4-6 reps, then follow up with a set of strict presses for 4-6 reps

Alternate between axle and log with each week, so within 6 weeks you’ll have trained each implement 3 times and hit all 3 weeks.

For conditioning work, once every week or 2, do a 10 minute EMOM workout with 70% of the comp weight where you clean the implement 3 times. If you did skill week for pressing this week, I’d skip the conditioning work, but otherwise it’s fair game. Again, switch between log and axle.

That’s at least how I’d tackle it. I’d only press overhead once a week, and then on a second day I’d do a strict horizontal press (bench, incline, floor, etc).

1 Like
452

Great suggestion! I’ll be sure to include it in. Oh and I don’t have access to an axle bar funny enough. Is there any way I could better mimic a continental clean and press with a barbell or something along the lines of that?

453

Any chance you could just get some plumbing pipe? Axles are real easy to DIY.

454

##11/5/16
##Project D.S.W.S Session #4

Same thing as Monday, helped guide the freshmen through strongman training and that would of course include demonstrations and joining in for some light work. Let’s just consider this daily life type stuff and not actual training.

Front Squat
20kgs x2x5
40kgs x3x5
60kgs x3x5

Bench
20kgs x10
40kgs x10
60kgs x10
70kgs x10
80kgs x8
90kgs x2 ass flew off the bench on the 2nd rep

80kgs x8

I’m pretty sure this is a lifetime PR and what’s more, done at a lighter bodyweight. This is very surprising considering I barely benched for the past several weeks. This being said, benching still feel somewhat weird to be honest.

Pull Ups
5x5

455

Highly unlikely. DIY type stuff is a massive pain in the ass in Singapore, as far as I know, you can barely get plywood. You’ll often have to contact industrial type people for this kind of shit. I was trying to find some heavy duty chains/carabiner for a makeshift dip belt and even that can’t be done. We will be ordering an axle in soon enough but I doubt we’ll get it that quickly. Damn, us Asians sure aren’t very good with our hands on DIY type skills.

456

Yeah, I just looked online a bit and it was difficult to find any sort of galvanized steel pipe. You might get away with unscrewing the collars off a bar, sliding on some PVC pipe and screwing the collars back on, but the pipe will most likely crack from continentals. Honestly, I have no idea how to continental anyway, so I’m not the best one to go to for that. I know you CAN continental a barbell, and that it really really sucks, haha. I think barbell training in general will at least carry over better.

1 Like
457

##12/5/16
##Project D.S.W.S Session #5

And I thought D.S.W.S Session #3 was tough haha.

Squats
20kgs x10
30kgs x10
40kgs x10
50kgs x10
60kgs x10
70kgs x10
80kgs x10
90kgs x10
100kgs x10
110kgs x6 Hella pissed, I thought I did 5. Looked back at the video and it turns out I did 6. Should’ve just pushed for 4 more.
120kgs x4 Did this to make up for the missing 4 reps of 110kgs
130kgs x1 failed at rep 2, probably could’ve grinded it out but nope

Well, this was a rather brutal squat session for me. I honestly wanted to try 140kgs for a single cause I’m stupid like that. Gym buddies around me told me to just stop haha. I guess 130kgs shall be my daily minimum of sorts now.

100kgs x10

110kgs x6

120kgs x4

130kgs x1

Legless Close Grip Bench Press
20kgs x20
30kgs x20
40kgs x18
50kgs x16
60kgs x11+1 wanted to do a small rest and continue with more reps but nope, just totally failed

Seated Cable Row
stack x11x10 30secs rest between every set

Single Arm Dumbbell Curls
5kgs x20
7.5kgs x10

Today’s training was a good day. Read this article 10 Rules of the Insanely Strong after training whilst getting dinner and I finally get it. I’ve read this at least 3-4 times prior but I finally get it. Embrace the suck, this thought kept coming up in my mind and I kept telling myself that. Guess it works.

EDIT: Took a shower right after writing this and I’ve more thoughts to add in. First of all, that feeling, that awesome feeling from this workout is just unreal. I felt like king of the world or some shit like that and I’m pretty sure I PR-ed like 2-3 times in the past 5 days. Doing all of this while on a drastic weight cut. Looking better than I’ve ever did. Maybe I’m doing something right finally.

1 Like
458

##13/5/16
##Project D.S.W.S Session #6

Squats
60kgs x10
80kgs x5
100kgs x3
120kgs x1
130kgs x1 somewhat slow cause I misgrooved halfway
walked out 140kgs and held it for a while

Seated Overhead Press
20kgs x10
40kgs x10
60kgs x10

T-Bar Row
empty x10
10kgs x10
20kgs x10
30kgs x10
40kgs x10
50kgs x10
55kgs 2x5

First time trying T-Bar rows. They’re harder than they look.

459

##14/5/16
##Project D.S.W.S Session #7

STRONGMAN DAY

Tyre Flips
Rally 10
Rally 12
Rally 14

Rally meaning I’ll flip to my buddy and he’ll flip it back, did this for 10 reps followed by 12 and … You get the idea.

Farmer’s Walk
50kgs per hand x100m back and forth bunch of drops
70kgs per hand x20m back and forth
80kgs per hand x20m back and forth

Farmer’s Deadlift
100kgs x5

460

##15/5/16
##Project D.S.W.S Session #8

Squat
20kgs x10
30kgs x10
40kgs x10
50kgs x10
60kgs x10

Incline Bench Press
20kgs x10
30kgs x10
40kgs x10
50kgs x10
60kgs x8
70kgs x2 ass left the bench on the 2nd rep

Believe it or not, this is my first time doing the Incline Bench Press. Gonna work on this more, as my friends describe it, my (upper) chest looks deflated/non-existent.

T-Bar Rows
was originally gonna do barbell rows but got lazy
40kgs x10
60kgs x2x10
80kgs x4

461

I think incline bench drove my press up a bunch.

462

I think my recent increases in press drove my incline bench up haha. I remember messing around with it a couple of months back and struggled with 50kgs x5.

463

##16/5/16
##Project D.S.W.S Session #9

I was initially rather reluctant to include this entry but whatever. Help lead the juniors in Strongman training. Did a bunch of demonstrations and after that I just fucked around a bunch. Active recovery maybe?

464

##17/5/16
##Project D.S.W.S Session #10

Squats
20kgs x3
30kgs x3
40kgs x3
50kgs x3
60kgs x3
70kgs x3
did all of them back to back with no rest other than the time used to add plates
80kgs x3
90kgs x3
100kgs x3
110kgs x3
120kgs x3
130kgs x3
140kgs x0

At about 90kgs, felt some strain in my right quad, got worse later on. Could’ve probably grinded out 1 rep on the 140 but I figured I’d just live to fight another day.

Incline Bench
not as high of an incline, 30-40 degrees?
20kgs x10
30kgs x10
40kgs x10
50kgs x10
60kgs x10
70kgs x8+1