Majik's Road to OSM 2012

Training Training Logs
1

Well I decided to start a log a month earlier than I planned.

Normally take December off to relax and do fullbody work, but screw that. i am gonna track my run to competing at the Ontario Strongestman in 2012, 2011 could be done but well I am taking this year to build so I can make top ten.

Weighed in at 276 on sat. December 4th, so starting there.

Working maxes:
Squat:475
Bench:say 260
Deadlift:475

December 6th

Squats
135 x 6
225 x 5
275 x 5
325 x 3
355 x 2
235x5x10 big and boring

light hang power cleans
115x4x4

one legged leg press
3x10

abs

30 minutes of cardio

stretch and home.

2

Why hello Dahlin!

I’ll be following, to see you work towards the comp and for your avvie ;D

3

Thanks Nikki!

Dec. 7th

military press

barx10x2
95x8
135x5
135x5
135x7

Still feeling the comp. this week, took it easy

Pendlay rows
235x5x10

incline bench press
135x10
155x8
155x8
135x5

again, nice a light for the first week back

Tate press

70x3x8

Worked the guns with some hammer curls, watched some guy do a flex dance in the mirrors for a minute… still trying to figure out what he was doing…

25 minutes of cardio

stretch with bands.

Can’t wait to leave the damn goodlife gyms in january… the new one i am at has all but one bar bent to shit, felt like i was military pressing with a cambered bar last night.

4

December 9th

Deadlift

135x10 (sumo)
225x5 (sumo) 225x5 (conventional)
275x5 (conventional)
330x4x4 (conventional)
380x2x2 (conventional)
330x9 (conventional)

All felt easy after a week of soreness

Front Squat

135x8
155x8
175x2x6
185x6

GM

185x5x10

shrugs x 20, 15, 12, 10 Increasing weight every set on a hammer strength shrug thing.

weighted abs

Looked at the clock and thought it was an hour later than it was so I wrapped it up.

Stretched a bit at home with my big blue bands.

5

December 11th

Events with Team Barbarian

Log

150x5
170x5
190x3
210x1
190x3

Not too bad, couldn’t find my wrist wraps but no need for them it felt.

Stones

200x3, Warm up

240x1 no tacky, 240x2 one motion with tacky.

290x1, 290xmiss First one went up but second one just felt like my abs didn’t want to go.

Sled drags 6 plates x100’ three times

battling ropes for 30 seconds on and off a few times for fun.

It was a cold day but not that bad after I got going.

6

December 13th

Bench Press

bar x a bunch
135x8
135x5
155x5
175x8
190x5
210x4x4

Pull downs

200x8x4

DB Bench press

75x8
90x4
90x3
Blah, not happy but I’ll work on it.

DB Clean and press

75x2 each arm
80x2 each arm
90x2 each arm

Front/back raises
25x8x2

Facepulls supersetted with one arm pulldowns

cardio and stretching.

Testament was blaring today and pushes me to do this much faster than I should have done, going to need to learn to take my rests.

7

December 14th

Squats

warm up with resistance behind my back stretched to activate the lats, worked great.

135x8
225x5
275x5
315x3
365x2
380x2,1 didn’t like one of the first reps so I did another
260x10,10,9,8

Form was really there and the weights flew up, just worried about the depth on one of the 380 squats.

power cleans

135x4,4,4

felt easy and quick. Got the catch down good today.

one legged leg press

3 sets of ten with over 200 lbs per set. not sure what it was but felt light.

abs and obliques.

Cardio and stretched.

Did some band stretching for my legs, working on flexibility.

8

December 16th

Military press

bar x a lot
95x8
115x8
135x5
145x4x4

push press
145x5

Pendlay Row
205x10
255x4x6
Supinated the grip and 205x8

incline bench
135x10
155x??? no clue, sweat got in my eye and lost count maybe 9
165x2x5
135x5 close grip

one arm DB row
115x3x10

tris and bis for 4x10 sets

HIIT cardio for 10 minutes

stretch and some foam rolling.

Kinda phoned in the workout today, just wasn’t all there. Meh, two more weeks until I change gyms.

9

December 20th

Foam Rolled as part of my warm up for the first time… Felt really good with my deadlifts.

Deadlifts

330x4x4
380x2
430x2 The second one was a bit gnarly.
330x8

Front Squats

135x8
155x8
175x6
185x5

GM

185x4x10

SLDL

225x15

abs, cardio, stretched.

changed gyms today, so this was my last workout at goodlife. I start at fortis tomorrow.

10

December 21th

First day at Fortis, I am going to like training there.

Bench

170x9
190x6
220x4x3 The lift out was a pain as my arms are short or something… gonna have to use the power racks from now on.

Pulldowns
165x10
210x4x8
210x8 supinated grip

Medium grip bench with chains

135x8 with 60 pounds of chains
185x2x3 with 60 pounds of chains
135x4,2 with 90 pounds of chains
135x6 with 60 pounds of chains

Was getting a feel for benching with chains, felt really good. Going to use them in the next phase of training.

Inverted rows with rings

BWx2x15,10

Front raises/rear raises

25 dbx2x10

prowler runs with 200 lbs for 100? feet x 12, I think… lost count.

Not sure of the distance but it was long, went to the last set of doors in the hall.

Kettle bell swings x15 with 24 kg bell.

Stretch and home.

11

December 23rd

Squats

135x8
225x6
275x5
315x3
365x6
405x1,1 My lower back was feeling sore so as I went down it threw me off.

SSB squats
155x10
245x4x5
Those kicked my ass. First time using the SSB. Going to continue use it.

Power Cleans
135x8,4
185x3

Leg pressx15,12,10 and one leggedx10,12

Reverse hyperx8,8,10

18x80 feet 100 pound prowler runs.
High handles there low back.

Boxing to get the aggression out about the holidays

Stretch and home.

12

December 27th

Military press
95x8
115x6
135x5
155x4x4
155x7 clean and strict press each rep.

Incline bench
135x8
185x4,5,4

T-bar rows
4 plates x8
4 plates plus 25x4x8

DB bench
75x10,8,6

wide grip seated pulls
3x12

3 runs of the prowler at sled plus 90 for 160’ 80’ high handles, 80’ low
3 runs of the prowler at sled plus 140 for 160’ 80’ high handles, 80’ low
3 runs of the prowler at sled plus 190 for 160’ 80’ high handles, 80’ low

Forgot arms so I did
bis 3x8 with 35 dbs
tris
3x10

stretch and some boxing

13

December 27th

Military press
95x8
115x6
135x5
155x4x4
155x7 clean and strict press each rep.

Incline bench
135x8
185x4,5,4

T-bar rows
4 plates x8
4 plates plus 25x4x8

DB bench
75x10,8,6

wide grip seated pulls
3x12

3 runs of the prowler at sled plus 90 for 160’ 80’ high handles, 80’ low
3 runs of the prowler at sled plus 140 for 160’ 80’ high handles, 80’ low
3 runs of the prowler at sled plus 190 for 160’ 80’ high handles, 80’ low

Forgot arms so I did
bis 3x8 with 35 dbs
tris
3x10

stretch and some boxing

14

December 28th

Deadlifts

135x8
225x5,5
315x4
340x4x4
390x2
450xfail,fail… wondered what was wrong… was 10 pounds heavier than I should have been.
440x1, spent all my energy on the failures.
340x9

My back is telling me to take a week off, good thing next week is deload.

Front squat (in a harness)

135x10
185x3x6

supersetted
GHRx10 and reverse hypers focuses on back)x10 for three sets

abs

then DB shrugs 3x15

Tried the 500 prowler challenge
90x2 80’
180x2 80’
270x2 80’
360x2 80’
450x2 50’ The ground gained friction and once I got to the 50’ mark or so… I had less traction on my shoes than the prowler had. It won this round.

Stretch and home.

Looking at remodelling my diet for the new year. Grabbed some of Shelby Starnes e-books and am going to try my own attempt at using his works to cut some weight. We’ll see where it gets me.

15

December 30th

Bench
135x10
170x10
190x6
230x2x4
135 plus 60 lbs of chains x5
165 plus 60 lbs of chains x5
185 plus 60 lbs of chains x2
close grip: 135 plus 60 lbs of chains x8

Wide grip pulldowns
4x10, 2x5

increasing the weights as I went.

db seated OH press
60 lbs 3x10

inverted rows
4x12

front raises/rear raises
25 lbs 2x8 each arm

cardio

forgot to stretch and home.

Not bad of a birthday workout.

16

January 3rd, 2011

Deload

SSB Squat

barx10
155x8
245x3 sets x 5 reps

SSB GM

bar x12
115x12
135x12

These felt really good and felt it a lot in my hammies, now I see why people use this bar for them.

SSB lunges
barx12 per leg

Abs

Prowler 2 plates for 80’ x 10

Stretch and foam rolled and home.

Was feeling sick today but didn’t really affect thew workout.

17

Jan. 8th

Training Seminar at Ultimate Fitness in Renfrew

Deadlift
425x1

Squat
315x3-5… somewhere in there.

Bench
245x1 good
255x1 not so good.

The training seminar went really well. Jordan, Paul, and Sarah each had excellent coaching points for all of us and in a pretty no nonsense manner gave us all points to work on in our form. Definitely worth it to finally have someone look at my technique and tell me where to improve.

18

January 10th

First day back after a week off and the training seminar in Renfrew.

Dynamic warm up, using what TFS showed us on the weekend.

Squats

Bar x lots

135x10
225x8
275x5
315x5
365x3
385x1, fail I bombed the second rep, came too far forward… still getting used to the new stance but all reps felt damn strong and smooth, well maybe one or two greasy ones. Mental ques are there… though they are of Paul shouting them at me.
315x3 Speed work

GM

Sucked up my pride and lowered the weight to focus on form and ROM.
95x10 nice and low
135x10 again, full ROM
155x10
185x8-10 I lost count, but all were full ROM, no half assing it even if I looked like I was trying to suck myself off.

Front squats

185x3
225x1 yeah I said no to these today, still a bit sick.

Leg press thing for 2x10 with 6 and a half plates a side to feel good.

Abs with 10 lb plate behind head.

Stretch and cardio.

My squats may have been low for me but I focused on the form tips I got from Paul and damn if my problems didn’t start to disappear. No knees caving in, no depth issues, just solid reps.

19

January 11th

DE deadlifts - working on speed
275x3x3 - simple and quick.

Military press
95x8
135x5
145x5,5,5(cleaned every rep)
185x1 (push press)
205xfail, fail cleaned it but I haven’t push pressed in a long time, strength was there but not the technique, meh.

t-bar rows chest supported.
My forearms were feeling sore, so I lightened it up and made the pulls more concentrated.
2platesx10
2 plates and a 35x10,8,8
2platesx10

incline bench
135x10
155x8
185x4,1 just felt beat up so I shut it down.

Prowler 4 plates for 50’ 10 times.

Shoulder prehab stuff and home.

Sore but got what was needed in.

20

January 13th

Dynamic warm up

Deadlifts
135x8
225x5
275x3,3
315x2
340x4,4,4,4
390x2
440x2
340x8 (touch and go)

Worked on keeping air in my stomach and getting tight before the pull as Jordan pointed out. The 440 pulls went up smoothly.

DE Bench
185x3,3,3,3

Working on speed both down and up

Rack pulls
315x5
405x3
455x2,2,2

The bar had some gnarly knurling and it got to me, so I said fuck it.

Reverse hyper
3x10

Nice and controlled

Sled pulls for 80’ x a lot
Kept upping the weight after every 4-6 runs of 80’

DB Shrugs
2x15 at 85 and 105

Stretch and home. I attempted weighted abs but they were damn sore still from monday so I did some, but they sucked ass.