VP today - worked up to 2 1/2 plate each side + the machine so about 125kg.
1 set of 6,
1 set of 4
Then dropped to 2 plates - 105kg and did 10 reps.
Shoulder press machine - 3x10 at 2 plates
Lat rises and tricep push down
New plate = reps for back - 13 plates time to move to 14
2x20 reps curls - 20kg bar.
Lower body - anterior
Front hold yoke - 20 return:
50kg (empty)
90kg
130kg
150kg
The a 150kg for as far as possible - about 40/45m. Happy about that. Back yoke back.
Front squats - dropping sets for this but upping weight
135kg x 6 reps had more in me but I’m wearing a vest so the bar slipped. Beltless & after front yoke well happy.
Leg extensions and core next. Trying to full plate the machine. Almost there - got 15 reps with full stack - 3 plates…
Press day today.
I hit 85kg for 3 reps. Well 3.5. I push press the first rep and then count the next 3. No other lift has you starting at the VERY bottom with not opportunity to gain tension.
I then did 3x10 with BTNP
Incline bench - 70kg for sets of 10
Dec deck lots and cable machine whole stack.
Pull ups - sets of 1,3,5,7 and then 3.
Over all a good session. REally feeling the peeking at the moment. Feel a bit bet up all the time.
Lower body day (dead lift):
Did the actual car frame - got 4 “easy” reps. I had another 2/3 in me. I will admit I’m lucky I had someone else in the gym to help. 1st attempt at this was god awful and I got stuck 1/2 way. But a bit of encouragement and some straight talking and I was away.
Really eased off the volume this week. I’m not going to get any stronger in under 2 weeks. I just have to keep the practice up.
So I did some throws and some back hypers.
Today
VP - 100kg (2 1/2 plates) on the machine - so 123kg total. 8 reps in 60 second. Managed 6, 1,1. Managed some gulte strain. Not major but I noticed a bit of pull. This is good as it shows I’m using the hole body I guess.
Shoulder machine, 2 plates, 12 then 10. Super set with lat rises 6kg 2 sets of 10 in the mean time.
Back - I’m dropped the cable machine. I’m going to go back to seal rows. 2x10 with 50kg.
Curls - 2x10 with 15kg.
Long weekend this one.
Worked out Saturday AM. But then spent all of Saturday in a field watching music. Sunday had a medical (I’m in rude health) and then a belated 6th Birthday party for my youngest. So no exercise.
Sundays work out is now this afternoon (currently 06:00).
Next weekend will be worse. A full on festival with camping. Great strong man prep!
so poor prep aside I had a good comp. Full write up on the thread. The good were good. The bad were shocking. But over all I feel I was competitive in 3/5 event. So I’m good. Although the 2 that I bombed on are eating me a bit. In a good way though. Not in a bad way. More like comp 2 done. Lesson 2 done. I’m good now.
A few hightlights:
the 3 events I did well I placed in:
Viking press - 105kg 17 reps. 3rd place winner had 21
Car dead lift - 230kg (no way MUCH heavier) - 5 reps - joint 5th (winner had 9)
Conan’s wheel (Thought I won this) 3rd place - 57.4m. Winner was 66.8m.
Video’s below. I know they are up in the contest thread but I like to keep this log fairly complete.
Today is the first day of the prep for the next comp. I’ve butchered 531 to make something I think will work. It is 4 days a week; with not a lot of comp stuff. But it should work.
Front squat 531
Back squat - 20 reps with top set.
Lunge, farmers walk (light 3 trips for longer duration) and sled. Lots of single leg work and semi cardio.
Log 531 with FSL reps in 60 seconds.
Incline bench, flies (back and front), rows and face pulls
Finish with arms (tate press and curls will failure 3x)
Dead lift 531 with FSL reps in 60 seconds
Good mornings with SSB leg extension and curls super set and swings and roll outs
Press 531 with FSL 5x5 behind the neck press
Pull ups 30 reps in as few sets as possible.
DB high incline bench press, lat rises, cable rows and motor bikes.
Cable push downs and curls.
Not trend setting BUT effective. Covers all the bases. If I keep this up for a year and make the minimum progress I’m hopeful I could hit a 260kg dead lift and 130kg log over Christmas.
Great stuff mate. Some strong showings and I can assume plenty of lessons
Yeah;
I should have done more grip work in the gym
I should learn hook grip
I should have tested the equipment on the day
After fluffing the 2nd bag I needed to slow down
I need more explosive work
Leg day today. Still feeling the fatigue from last week. And work these last few days. Loaded out 1.5t of glass into flats. Lots of stairs. And my partner is on the wrong side of the fitness divide.
I’m sure I’ll get over that lol.
FS 12 x 110kg / 242lb. No real issue. As I say - accumulated fatigue. But that’s why I’m doing this on a Saturday . No work tomorrow.
BS 20x 110kg / 242lb. Straight through till rep 17. Deep breath. Then finish. Honestly these are such a good thing. Any endurance event in strong man and these are the winning formula. The burn you get with these is worse than the event. Simple. Doing these i line up for any event in the firm knowledge that it can’t be as bad as leg day.
75kg farmers walk, 20kg sand bag lunges. I alway think I need more weight. But I don’t. After everything else 20kg is fine. Sled pushing. 55kg 3 times there and back.
So a small balls up. I thought my top set of log as my 2nd to and stopped after 5 reps. Not too upset.
Log:75kgx5
65kg reps in 60 - 9. Happy enough. More cardio than strength slowing me. But that will come.
Incline bench 3x10 80kg.
Seal rows 3x10 50kg
The rest was done at a high intensity. I think that’s more important than measuring weight. I worked HARD.
So a little while off. Life does that. I had a mad fever last week. I have / had an infection in muscle. So a week off. Reset and reload. Same plan start from day 1 week one again.
Dead lift day today:
140, 150, 160 for 12
Then FSL reps in 60 - 13 or 14 reps.That was nasty. Combined fatigue from the sets REALLY caught up with me.
SSB good morning - 67.5kg (the bar is 27.5kg). Real MMC.
Then some lower body stuff - extensions and curls (10 and 7 plates)
16kg swings and roll outs (13, 14, 14).
Done.
So something new. The gym does arm wrestling now. So I did a bit of that. Just 2 bouts. But I’m gonna go regularly.
Press work out there after.
Press 65 for 13 reps
Then 50kg behind the neck press 3x5.
Intermittent pull ups. Notes are reps per set. Aiming for 25 in 4 sets.
4, 6,6,5,5. So close. I might have it but it’s the first attempt.
After this high incline db press - 3x8 25kg
Motor bike rows and cable machine rows for a few sets.
The curls and extensions.
What is this from?
Really not sure. With out sharing too much info, my legs are pretty fucking massive and I get a lot of rubbing along the boxer shorts line.
But the doctor said as a one off it’s fine. If it happens again they’ll do some work see if there is an underlying issue.
Leg day;
As I took a week off I’ve redone my last leg day.
FA 110kg for 12
BS 110kg for 20
Farmers empty black ones 3 trips no drops. Counts as grip work.
2x suitcase carry / stand to work core at the end.
The lunges and sled pushes up stairs.
So log today. Feel very drained. My cleans are hard work. Not sure if it’s cardio aversion or leg day hang over.
75kg x 6 could have worked for more. But I held off.
FSL 65kg reps in 60s - 9 reps. Also added some heavy duty clips. So this must add 1.25 or 2.5kg to the log. Right?
Incline bench 80kg
Seal rows 2x10 50kg
Flies front and back
Arms.
Dead lift - 182.5 for a set of 8. I had a few more in me but I’m looking after my lower back right now. And I have the FSL - so save on one - push the other.
FSL - 160kg reps in 1 min. Got 9. I was aiming for 10. But time ran out and I was struggling with form. Kept finding the bar really far from my feet.
SSB GM - 67.5 kg - 3 sets of 10. I might be able to add a bit here. I will do after my +1 week
Extensions and curls - lots. I find my curls are a hell of a lot weaker than my extensions. I wonder if that is normal?
Swings (20kg) x 8
Ab roll out x14
3 super sets.
Press
72.5 x9
BTNP 3x10 50kg
Pull ups 2 x 4x6 easy enough. Can start doing the odd set of 7
Db press 25kg x 3x10
Lat raise 8kg for 2 set till pain.
Cable machine rows and motor bikes
Arms
So this weekend was a bit of an odd one.
I had a safe guarding issue pop up through rugby. Nothing to do with the club. But I needed to make some calls.
After that I spent all day today at a rugby festival for the kids. So gym time was reduced to 30mins this evening. So I did an abridged squat work out.
Front squat - 130kg x6
Back squat 130kg x20.
I’m disappointed in the front squat. I was hoping for more. But the axle I use does make things harder. So this is fine.
I need to tidy up my diet. It has slipped again. This is more than likely just over all stress of this month. But I start a new night time job until I get me NHS job.
This week:
Tomorrow - log,
Wednesday - Deadlift
Thursday - Press
Friday - Squat
Sunday - Log
Or
miss Friday
Sunday - squat
Monday Long
Wednesday DL
Friday - Press