I never trust usernames after finding out @irishman92 is an Aussie and not even 92 years old.
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27.02.
The sauna on monday helped, the axle on tuesday didn’t - I went into this session with still existend DOMS in the lower back. Said area locked up during warm up (like a super annoying back Pump) for the whole session. A manageable situation but also a slippery slope. Decided to push but try to not go too far.
1 deadlift
Up to
1 @ 160 kg
3 @ 180 kg - equals PR?
2 x 3 @ 165 kg
3 @ 140 kg
2 squat
5 x 5 @ 120 kg
3 stir the pot
3 x 10
Sauna, steam bath, ice cold shower.
Notes:
- 180 kg moved surprisingly good. Had a fourth for sure
- weightlifting shoes made all the difference in the world! Squats felt very good and easy. I think my focus on taxing my back as little as possible kinda helped. It made me focus more.
Video of deadlift top set:
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I am in fact not a misspelled beer myself
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Strong DL session and Squats to boot it!!!
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I’m a cockney lost in Leeds!
I am lucky enough to already have holiday plans in October so I won’t be heading to Munich this year, but thanks for the offer, I will definitely give you a heads up if I’m ever knocking about that region. 
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I might just be cursed or something. I couldn’t even go 2 weeks without another sickness. It was very different but bad yesterday.
At the end of work day I was starting to feel bad. Couldn’t say exactly why or how.
I had an appointment two hours later and went to the gym to chill and kill time.
I was starting to feel progressively worse in a weird way. I cancelled the appointment and drove home (which was edgy because my head was foggy and even my vision started to go a bit blurry).
I arrived at home and at this point I was feeling sick from the stomach. Felt like vomiting and had diarrhea (yes this log is honest and graphic, haha).
Later I started vomiting more than I would have thought possible. I was lying in bed, shaking uncontrollably and I was pretty fucking miserable. I was shivering despite 5 blankets. Thank god I have a flatmate who helped me.
Anyway things got so bad that we decided to call an ambulance because I was getting chest pain at the left side.
Medics arrived and I was barely conscious when they questioned me. I also vomitted like crazy again while they were running tests.
That Made mehr kind of feel better again, like it did the first few times. They checked things regarding my heart and did a quick ekg. Everything was fine with that. They stayed for a bit but said they don’t need to take me to the hospital. I was feeling a bit better at that point and agreed.
Later the uncontrallable movent was slowing down. Up to that point I was just non stop moving and shaking and groaning.
Well that was my night. I hope you had fun too.
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I think this is the point where you pull out of the meet and take a good two or so weeks off training completely.
It’s a super shitty situation (phrasing), but from what I’m seeing on the outside is that all the stress you’re under is fucking your body inside and out. Keep going and shit will get worse. Save the heroics for when there’s a national podium on the line.
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After reading your post, I hate to say I agree with Mark. You need to get well, her your head straight and target an event later in the year where you can come in at your best. Get well mate
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No thumbs up or hearts on that post friend.
Sorry to hear how things are at your place.
I’m in line with Simo and Mark here.
First take care of all the shit (sorry) and find yourself again.
Stay away from the gym for a while, be with some good friends and have some fun.
IF you despite all our good advices choose to go to the gym, go light very light.
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I agree with you guys, I am cancelling both competitions.
What ever is going on, I am not in the position to compete and train heavy.
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Really sorry to hear that, sounds scary. Do what is best for you, and prioritize getting your health back to where it needs to be.
Get better man.
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05.03.
Everything without any supportive equipment today.
1 squat
3 x 5 @ 100 kg
2 push press
3 x 3 @ 80 kg
3 deadlift (doh)
3 x 5 @ 110 kg
Notes:
- keeping true to the plan.
- I plan on doing these kind of workouts for about 2 weeks but if I feel like I need to take more time off from heavy training, I absolutely will take more. I am past the point of toughing it out. Training heavy will be more fun when I am at full health anyway. Also if I am lucky I have another 20 years in this sport. 2 missed comps or even a missed season won’t mean too much in the grand scheme of things. Don’t get me wrong, I am not at all done or giving up or anything along those lines. I have just arrived at a point where I need to be mature and realize that taking a step back will benefit ne more in the long run.
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It looks like I won’t be coached by Tim anymore. I feel nothing but gratitude for the time and effort he put in. I made good progress with his program and I’m glad he helped me. I never payed him money and he had no obligation to help me. So thanks for everything big man (no he is not on Tnation).
That opens up the question of how I’ll continue program wise. I need something that focuses mainly on static strength but that I can quickly jump into a contest from.
I am open for all suggestions. Floating around as ideas are the Coan/ Philippi deadlift routine and a squat program from Matt Krock that was posted on this side. Maybe I’ll try to put something together myself but I generally prefer to not do that.
It looks like @T3hPwnisher is having fun with deep water, and @losthog made good progress with a Brian Alsruhe program, I think it was called dark horses !!
This is what I have come up with so far. It is heavily influenced by Tim’s approach from cycle 3 but with heavier weights and the squat day is also an event day
Squat
W1
5 x 10 @ 115 kg
Yoke 4 x 15 m
Farmer’s 4 x 40 m
W2
5 x 5 @ 135 kg
Car deadlift 5 x 6
Sandbag carry 4 x 40m
W3
5 x 3 @ 147,5 kg
Farmer’s 4 x 15m
Yoke 4 x 40m
W4
5 x 1 @ 157,5 kg
Car deadlift 5 x 6
Sandbag carry 4 x 40m
Upper Body 1
W1
Strict press 5x10 @ 52,5 kg
Log lift 5 x 10 @ 62,5 kg
Chin ups 25
Row 5x10
W2
Strict press 5x5 @ 60 kg
Log lift 5 x 10 @ 65 kg
Chin ups 27
Row 5x10
W3
Strict press 5x10 @ 55 kg
Log lift 5 x 10 @ 67,5 kg
Chin ups 29
Row 5x10
W4
Strict press 5x5 @ 62,5 kg
Log lift 5 x 10 @ 70 kg
Chin ups 31
Row 5x10
Deadlift
W1
1 x 5 @ 160 kg
3 x 5 @ 150 kg
Front squat 5 x 10 @ 65 kg
Leg curls 3 x 15
W2
1 x 3 @ 167,5 kg
3 x 3 @ 160 kg
Front squat 5 x 5 @ 90 kg
Back raises 3 x 15
W3
1 x 2 @ 177,5 kg
2 x 2 @ 167,5 kg
Front squat 5 x 10 @ 65 kg
Leg curls 3 x 15
W4
1 x 3 @ 172,5 kg
3 x 3 @ 160 kg
Front squat 5 x 5 @ 90 kg
Back raises 3 x 15
Upper Body 2
W1
Axle 5x5 @ 96 kg
Incline Press 5 x 10 @ 55-60 kg
Lat pull down 5x6-10
Row 5 x 10
W2
Log 5x3 @ 85-90 kg
Incline Press 5 x 6 @ 70-80 kg
Lat pull down 5x6-10
Row 5 x 10
W3
Axle 5x2 @ 106 kg
Incline Press 5 x 10 @ 55-60 kg
Lat pull down 5x6-10
Row 5 x 10
W4
Log 5x5 @ 80-85 kg
Incline Press 5 x 6 @ 70-80 kg
Lat pull down 5x6-10
Row 5 x 10
Soooo what do you guys think ?
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I love Brian’s content but his programming ist not for me. As for deep water I think that is something that I might do at one point but not in the near future.
Interesting that you say Brian’s stuff is not for you, I am sure one of his basic progression models is similar to what you have here, e.g. % increasing with reps decreasing across a 3 or 4 week block.
I don’t know enough about programming to give you any worthwhile advice but u can see how you’ve laid it out and it makes sense. How do you intend to progress with it after the first block. Will you just add 2.5kg to each weight and repeat ?
I don’t know all of his programs but had a brief dabble with darkhorse and I have seen 4 horsemen. I don’t like the conjugate based approach. Or rather I like it but it doesn’t seem to be effective for me and rather risky.
How I progress further will depend on how effective the cycle feels and how well I was able to manage fatigue but yeah basically add more weight, maybe slight changes in exercise selection.
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I’d suggest taking a look at Base Building, possibly Cube as well.
Or you could run old school 531 with FSL and Triumvirate; or Training Maximally, which TBH I’d recommended and I could give you a couple of pointers from when I ran it.
Base building seems pretty far off from strongman training tbh. I know there is a Cube method for strongman but I would have to pay for that and I am not willing to do so at this point.
I like 5/3/1 but it only really makes sense if you run it long enough and I wouldn’t be able to jump into contest from it.
Thanks for suggestions though, I appreciate it!
1 Like