Monday 1 August - Press
Press
20 x 5
30 x 5
40 x 5
45 x 5
55 x 5
pullups
DB press 3 sets 10
dips 3 sets 10
face pulls 3 sets 20
curls 3 sets 10
Tues 2 August - Deadlift (5)
Sumo Pulls
60 x 6
100 x 3
120 x 3
145 x 5
165 x 5
190 x 5
Good Mornings 3 sets 10 @ 70
Bent rows 3 sets 10 @ 70
Ham curls 3 sets 10
leg raises 4 sets 12
Wednesday 3 August
some light pulls
2 sets dimmel deadlifts
neck work
band pull aparts
mini band face pulls
Thursday 4 August - Bench (5)
Bench
20 x 10
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
DB Bench 3 sets 10 @ 40 PR
pullups 6 or 7 sets of 10
TRX push ups 3 sets to failure
Hammer Strength row 3 sets 10
then later on…
neck harness 2 sets 25
band pull aparts 4 sets 25
band face pulls 2 sets 40ish
Friday 5 August
neck harness 1 set 40
band pull aparts 1 sets 40
band face pulls 1 set 50
Sunday 7 August - Squat (5)
stretching, rolling etc
Squat
60 x 5
60 x 5
80 x 5
100 x 3
115 x 5
135 x 5
155 x 5
hack Squat Machine 3 sets 10
Dimmel Deadlifts 3 sets 20 @ 70kg
Leg raises 4 sets 12 against mini band
Moved training around to accommodate for other stuff going on this week.
Was very hungover for this session.
Will do yoke tonight at home.
Monday 8th August - Press (531)
Stretched
Press
worked up to
50 x 5
55 x 3
65 x 7 PR
DB press 3 sets 10
Dips 3 sets 10 - will start adding weight to these
pullups 8 sets 10
face pulls 3 sets 20
curls 3 sets 10
Tuesday 9th August - Deadlift (531)
Stretching
Deadlift worked up to
165 x 5
190 x 3
210 x 2
Good Mornings 3 sets 10 @ 70kg
Bent row 3 sets 10 @70kg
ham curls 3 sets 10
abs 4 sets 12
Thursday 11th August - Bench (531)
Stretching
Bench
worked up to
80 x 5
90 x 3
100 x 9 PR
Pullups 8 sets 10
DB Bench 3 sets 10 @ 40kg PR
TRX pushups 3 sets to failure
Machine row 3 sets 10
Band pullaparts 3 sets 25
Did neck harness and more band pullaparts + face pulls at home that night too
Thursday 11th August - Bench (531)
Stretching
Bench
worked up to
80 x 5
90 x 3
100 x 9 PR
Pullups 8 sets 10
DB Bench 3 sets 10 @ 40kg PR
TRX pushups 3 sets to failure
Machine row 3 sets 10
Band pullaparts 3 sets 25
Did neck harness and more band pullaparts + face pulls at home that night too
Friday 12TH August - Squat (531)
stretching
Squat
worked up to
135 x 5
155 x 3
175 x 3 PR
Hack squat machine 3 sets 10
dimmel deadlift 3 sets 20
Abs 4 sets 12
Huge PR on this one, really pleased with the week, the only thing that sucked was deadlift day.
Saturday 13 August - BSHD
3 rounds of
A) DB clean + press (10 per arm)
B) Chins 10 reps
C) Plate push 1 length gym
then 3 rounds of
A) Pushups x 30ish
B) Pullups x 10ish
C) KB swings 24kg + mini band x 20ish
Yoke trained at home before bed
Sunday 14th August - conditioning
Trained yoke in the morning
went for 100 reps on neck harness.
Ran hills in the PM
15 x not very steep hill.
hard work.
Tuesday 16th August - Events?!
Decided on Sunday to do a strongman competition in under 2 weeks.
Probably not a good idea.
SO this week I’m learning the events I’ll need for the day.
Today was log press and Farmers Walk
Log
Worked up to 78kg for 4 or 5 in 75 secs.
did around 10-15 reps at 58kg to get technique better.
Farmers Walk
100kg a side for 25m x 2ish don’t really know how long the walk was but think it was about there. This was a lot harder than I thought it’d be.
Technique notes from today:
Log Press: Deadlift to start, not a row, then pull it as close in to the lap as possible. For the Press, need to remember to jump under the log and also to not just press it straight up.
Farmers Walk: Angle feet out, short steps, wrap knees very lightly. Gripping more towards the back seemed to work well
Tomorrow will be keg carries and the other stuff for the medley, maybe the yoke too if it’s fixed.
I will be sore tomorrow.
Monday 5 Sept - Press - 5 weeks out from all England champs.
Warms up
training for the past 3 weeks has been strongman stuff, then deloading then a week off after Krunchmania. I’ve been at rugby training for the past 2 weeks so there’s been A LOT of running.
Rugby tournament yesterday - beat up today. My aim for this week is just to work up to some easy singles on all the main lifts with very limited assistance. From there I’ll be 4 weeks out so I can fit in 1 full 5/3/1 cycle and deload ready for the meet on the 9th Oct.
Press - worked up to a single @ 60kg - easy
Pullups - 10 sets
Kroc rows - worked up to one all out set, can’t remeber what the DB was. got 15 reps though.
Tricep pushdowns - 3 sets “for the pump”
Pleased with today, absolutely nothing to be proud of but so good to be back in the gym undisrupted; back in pre-meet mode.
Tuesday 6th Sept Deadlift
worked up to an easy single at 200kg
4 sets good mornings
4 sets pullups
3 sets face pulls
Thursday 8th September - Squat + Bench
lots of stretching.
Squat
worked up to 180 in wraps - it was primarily a huge pile of shit. My goal for today was anything from 180 to 200 but didn’t expect this to be as slow as it was. It’s nothing less than you’d expect for losing so much weight and not training for 3 weeks though.
Bench
worked up to a single at 110 - quick but shitty. shoulders are beat up from rugby.
a few sets of pull ups.
Need to rest.
A crappy day but it was what i expected.
Need to eat.
Catch up
last week i got injured in rugby (shoulder separation / AC joint) which inhibited a lot of training.
worked up to about 2 plates or so on dead before it started to hurt too much.
Couldn’t bench
worked up to an easy single at 160 on squat, all felt fine but shoulder started to get pissed off towards the end.
Today…
1.5 hours rugby fitness -
45 mins in the gym (30secs on / 30secs off on any exercises you can find room & weight to do) didn’t use my injured arm so i did a lot of ab work, some db rows, some curls& 1 arm DB press.
then 45 mins of triangle sprints. think it was like 5 sets 5 on a 200m course.
Then real training later…
Deadlift (deload) worked up to 120 for 5.
Good mornings 3 sets 10
4 sets pullups.
Sunday 25 Sept - Deadlift (3)
some stretching for hips.
Deadlift
60 x 5
100 x 2
140 x 1
165 x 3
185 x 3
205 x 1
Good morning’s 3 sets 10
hanging abs 4 sets 12
all easy which is good considering i’m now 4 weeks out from a deadlift meet and promising because I played rugby yesterday and am pretty beat up from that.
Last week:
Press - worked up to a plate or so, failed at 70. Shoulder still fucked up and didn’t see the value in training through the pain.
Squat - very weak. worked up to 140 for 3. complete pile of horse shit. really feeling the effects of rugby and still training hard.
Bench - worked up to 90 w/o slingshot then 110 in the slingshot. Put it on as my shoulder was hurting too much.
thoughts… training 4 days in a row was dumb and lead to some awful training sessions. Still need to sort out how i’m structuring gym training around rugby training.
Today (Sunday 2 Oct) - Press
worked up to 65 for 0 - doing it big.
pullups 5 or 6 sets 10
DB press 20kg x 5 sets 10
face pulls 100 total reps
pushdowns 100 total reps
BB curls 3 sets 10