Hey Mort, thanks for checking in!
Strength is coming back nicely.
yeah apart from the back situation I’d say I am ready. I didn’t really peak for it because I entered it so spontaneously. I don’t care to much about the end result in any way besides the log - I’d really like to walk away with another little PR.
Oh also thanks for the recommended exercise @mortdk. I’ll try that out and possibly make a video because I am not quote sure if I got it right.
25.01.
Did some fascial release work, inversion table and a bit of stretching yesterday.
Did a lot of fascial release work today, more inversion table and a lot of stretching today. Also massage chair but I do that constantly 
.
1 Seated/ incline log pin press
Up to
3 @ 76 kg
2 @ 86 kg
1 @ 96 kg
1 @ 101 kg
2 Seated pin press (barbell; forehead level)
5 @ 80 kg
4 @ 90 kg
6 @ 80 kg
3a feet up bench
5 x 3 @ 85 kg
3b ng lat pull down (w fat grips)
3 x 10 @ 60 kg
4a inverted row (w fat grips)
3 x 12
4b shoulder rotation
3 x 12
Notes:
Video:
Good luck for the Comp mate. Make sure someone gets some pics or vids and give us a write up. Go smash it
Thanks buddy!
Talked to my physio yesterday (just in private because I am toying with the idea of possibly becoming a physio). Anyway he did a little cracking on my SI joints at the end. Felt good. Not sure if that fixed it or not, we’ll see. I plan on doing a lot of piriformis stretching and doing the McGill big three during the week.
27.01.
1 prisoner squats
3 x 20
2 piriformis stretching
2 x 1 min per side
3 one round of McGill’s big three
4 fascial release on glutes (piriformis area)
Notes:
Had a little time today and wrote a training plan.
After my contest, I’ll need 4 weeks (deload included) to finish my current program.
The program I wrote starts after that and will lead me into my first regular contest of the season, 8 weeks later. Which means it is a 7 week program. It is build to improve my biggest weaknesses (deadlift, grip), as well as work the specific events which are most likely to come up during the season (car deadlift, log lift for reps from the ground, little less but also likely: axle for reps from the ground, farmer’s carry, yoke carry, sandbag carry) and lastly just keep building my press.
Anyone who sees any glaring mistakes or would like to critique or add something: Feel free to do so. Additionally I would like to tag some specific people. If feel like it, go ahead guys: @strongmanvinny2, @T3hPwnisher, @TX_iron, @MarkKO (not a strongman but you have a good handle on things), @FlatsFarmer and @flipcollar
I’ll know the specific events about 4 weeks out from the contest, so that might change things up to a degree. I’d be surprised if they vary greatly from what is already included though.
Fyi: I don’t have atlas stones.
One thing You may want to consider is incorporating some sort of medley work - They seem to be getting pretty popular and it wouldn’t hurt to be prepared for it and the extra conditioning you’ll get from it won’t be a terrible thing
From what I know it looks solid enough, although the volume on the ‘main’ lifts seems really low. I don’t know if that’s a strongman thing or not though. That’s my only concern, really, that you aren’t getting much practice at all on the main lifts.
I like it. I recommend what @TX_iron said. Have some sort of conditioning at least twice a week, maybe even every day for the session. I really like doing circuits before my main work, especially high intensity stuff that really gets my heart pounding near comp time.
Another thing to consider is AMRAP sets and/or drop sets. In strongman we must be accustomed to AMRAP sets, and be technically proficient with them. I really would consider taking advantage of things like EMOM sets, and AMRAP sets to force yourself into readiness (EMOM), as well as experience under 150% effort in single set situations.
You can do this by drop setting every top set for like a total of 3 strip sets. So if u do 6x1 with 100kg on push press, after the last set, rep 90kg for AMRAP, then 80kg, then 70kg.
EMOM is something you can rotate every other week on a specific aspect of a lift you are struggling with. I hammered these for several months with the clean portion of log. You can do it the same on axle, or even just do it with squatting/deadlifting/pressing.
Short post turned into big one, sorry! In your case, I think you have plenty of room to grow and get stronger. Focusing on building muscle and increasing your skill is the key here. As you get more advanced the muscle building is less important and skill factor and minutia suddenly takes most importance.
Tl;dr, good program, try adding EMOM and AMRAP stuff to accommodate
Thanks for the input guys! Good catch, definitely missed the conditioning (maybe I was subconsciously being lazy).
Maybe depends on what you consider to be the main lifts I guess. I tried to factor in fatigue management and some of the main lifts can really be hard on the cns/ recovery capacity. Especially stuff like yoke. I do share your concern especially with the log though but I know if I overdo it, I will mess up.
That’s what I hoped for, considering I took a lot of it from you or what you told me, haha.
AMRAPS, EMOMs and strip sets are very good pitches!
I certainly hope that 2 x 20m box squats on week 7 is a typo and not two sets with 20 minutes of time under tension.
It’s actually squats to a 20 metre box. Our boy is very tall.
I’m not @T3hPwnisher, haha.
Squat jumps to a 20m box!
29.01.
Was able to talk the clinic’s physio into taking another look/ crack at my back. Wasn’t much happening anymore, the first treatment solved the cracking, the rest is probably a matter of time and reha.
1 rolling the glutes
2 piriformis stretch
3 McGill big three
My own experience is that when my back fucks out on me, something outside my back but close to it is tight.
Fix that, and it solves way over half the issues.
True most of the time!
The clinic’s physio have some vague advise for my training but he had zero knowledge of real strength training and didn’t know what strongman was. So he probably just said some random generalized stuff and it became clear that I wouldn’t get much out of him there.
