16.05.2013
Shoulder recovery work (10-15 minutes)
Fucked about with neutral grip dumbell press, shrugs, some tricep extensions but felt like death so called it a day and went to the hydropool.
17.05.2013
Circuit training: skipping 1 minute, 20 kettlebell swings, 20 press-ups (reapeated it about 10 times)
Dumbell Rows:
30kg x 20 reps
30kg x 20 reps
30kg x 20 reps
Finished off with a bit more skipping and some shoulder recovery work.
18.05.2013
Circuit Training:2 minute skipping, 15 crunches 15 leg raises, 20 press-ups, 20 squats with empty bar (repeated about 3 times
High-Bar Squats (no-belt)
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
180kg x 1 rep (spotter said he didn’t help
180kg x 1 rep ( spotted helped a bit at the bottom)
180kg x f (no strength left)
Leg-Press
300kg x 10 reps
400kg x 10 reps
500kg x 5 reps (could have done 10 but preserved the energy for following set
550kg x 3 reps /dropset/ 500kg x 2 reps /dropset/ 450kg x 2 reps /dropset/ 400kg x 4 reps /dropset/ 350kg x 4 reps / dropset/ 300kg x 4 reps /250kg x 4 reps /dropset/ 200kg x 4 reps /dropset/ 150kg x 4 reps /dropset/ 100kg x 10 reps
I couldn’t walk after that strip-set
Lunges
60kg x 5 reps
100kg x 5 reps
120kg x 1 rep
No more squating until next friday… want to fully recovery and get a 180kg rep PR and a 185kg or 190kg weight PR without a belt
20.05.2013
Bike: 5 minutes
DOH deadlift (no-belt)
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 3 reps
160kg x 3 reps
160kg x 3 reps (grip started to slip on this set, need to do DOH more often)
Barbell Holds (grip was pretty fucked by now)
100kg x 30 sec
100kg x 30 sec
100kg x 30 sec
Bike 15 minutes
Shoulder recovery work and lower back stretches 15-20 minutes
21.05.2013
Seen my physio on tuesday, he checked on my shoulder and did some soft tissue work and stretches with it and after we went through some exercises and shoulder mobility stretches that im to do every day for the next week. Things are slowly improving week by week which is good… hopefully in a month or so i will be fully recovered.
22.05.2013
Skipping 10-15 minutes (i am so shit at speed skipping…)
Shoulder recovery work 15 minutes
Played around with some barbell holds and thumbless doh deadlifts and reg. doh deadlifts to work on the grip.
Shoulder recovery stretches 5 minutes
[quote]wozniak1995 wrote:
22.05.2013
Skipping 10-15 minutes (i am so shit at speed skipping…)
Shoulder recovery work 15 minutes
Played around with some barbell holds and thumbless doh deadlifts and reg. doh deadlifts to work on the grip.
Shoulder recovery stretches 5 minutes[/quote]
Skipping? What is that!
[quote]strongmanvinny wrote:
[quote]wozniak1995 wrote:
22.05.2013
Skipping 10-15 minutes (i am so shit at speed skipping…)
Shoulder recovery work 15 minutes
Played around with some barbell holds and thumbless doh deadlifts and reg. doh deadlifts to work on the grip.
Shoulder recovery stretches 5 minutes[/quote]
Skipping? What is that!
[/quote]
Speed skipping rope! And its fucking awesome!!!
23.05.2013
FoamRoller - 45 minutes (very painfull!)
StairMaster - 5 minutes
Shoulder recovery work 15-20 minutes
Neutral Grip Dumbell Press
30kg x 20 reps
30 sec rest
30kg x 20 reps
Dumbell Row
30kg x 20 reps
30 sec rest
30kg x 20 reps
Squats (something light to prepare me for tomorow)
100kg x 5 reps
100kg x 5 reps
Shoulder Stretches 5-10 minutes
25.05.2013
Shoulder Recovery Work 15 minutes
Squats (no-belt)
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 3 reps
170kg x 1 rep
On all these sets my form was absolutely shit! foot stance was off so when i squated down i was all over the place and had no balance to get back up.
Leg Press (no knee wraps or belt)
300kg x 10 reps
400kg x 10 reps
450kg x 10 reps
500kg x 8 reps (PR i think)
Squats (correct form, no belt)
100kg x 5 reps
140kg x 5 reps
A lot easier and more balanced. ill beat my belt-less high bar squat PR next session if my form will be like that.
Also my shoulder is feeling a lot tighter and better now! i think in 2 weeks i will be nearly recovered from my injury or at least i hope i will be.
[quote]wozniak1995 wrote:
25.05.2013
Shoulder Recovery Work 15 minutes
Squats (no-belt)
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 3 reps
170kg x 1 rep
On all these sets my form was absolutely shit! foot stance was off so when i squated down i was all over the place and had no balance to get back up.
Leg Press (no knee wraps or belt)
300kg x 10 reps
400kg x 10 reps
450kg x 10 reps
500kg x 8 reps (PR i think)
Squats (correct form, no belt)
100kg x 5 reps
140kg x 5 reps
A lot easier and more balanced. ill beat my belt-less high bar squat PR next session if my form will be like that.
Also my shoulder is feeling a lot tighter and better now! i think in 2 weeks i will be nearly recovered from my injury or at least i hope i will be.[/quote]
Good stuff. Hope your shoulder stays healthy, we gotta see some pressing!
[quote]strongmanvinny wrote:
[quote]wozniak1995 wrote:
25.05.2013
Shoulder Recovery Work 15 minutes
Squats (no-belt)
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 3 reps
170kg x 1 rep
On all these sets my form was absolutely shit! foot stance was off so when i squated down i was all over the place and had no balance to get back up.
Leg Press (no knee wraps or belt)
300kg x 10 reps
400kg x 10 reps
450kg x 10 reps
500kg x 8 reps (PR i think)
Squats (correct form, no belt)
100kg x 5 reps
140kg x 5 reps
A lot easier and more balanced. ill beat my belt-less high bar squat PR next session if my form will be like that.
Also my shoulder is feeling a lot tighter and better now! i think in 2 weeks i will be nearly recovered from my injury or at least i hope i will be.[/quote]
Good stuff. Hope your shoulder stays healthy, we gotta see some pressing!
[/quote]
Thanks man! hopefully it’s not gonna be long before im back to my best on pressing again.
26.05.2013
Shoulder Recovery work (15 minutes)
Bike (5 minutes
DOH thumbless grip deadlift 
60kg x 1 rep (hold 10 seconds)
100kg x 1 rep (hold 10 seconds)
140kg x 1 rep (hold 10 seconds)
150kg x 1 rep (hold 6 seconds)
160kg x 1 (couldn’t fully lock out but held it for about 5 seconds)
-back to standard DOH-
160kg x 1 rep (hold 10 seconds)
170kg x 1 rep (hold 10 seconds)
180kg x f (grip was completely gone)
Neutral Grip Dumbell Press
32.5kg x 20 reps
32.5kg x 20 reps
Dumbell Rows
32.5kg x 20 reps
32.5kg x 20 reps
Shoulder Stretches (5-10 minutes)
Grip has improved a lot in the last week, ill try and get 180kg hold for 10 sec next time.
Nice lifts man. What competitions do you enter? I enjoy watching strongman and have watched a few competitions in the u90kg and u105kg category and hope to watch a few more if I can.
[quote]Ironwarrior25 wrote:
Nice lifts man. What competitions do you enter? I enjoy watching strongman and have watched a few competitions in the u90kg and u105kg category and hope to watch a few more if I can.[/quote]
Thanks man, atm im planning to enter the 2014 junior uk strongest man which gives me over 1 year to prepare, probably going to compete in the open category as my bodyweight fluctuates between 115-120kg
28.05.2013 (felt like shit)
Shoulder recovery work 20 minutes
DOH deadlift holds (no-belt)
100kg x 10 sec
140kg x 10 sec
160kg x 10 sec
170kg x 8-10 sec
180kg x 5 sec (PR, never got 180kg up of the floor with a DOH grip, the hold didn’t look pretty but fuck it)
140kg x 12-15 reps? 10 sec hold on last rep (the weight felt extremely light but grip was gone after the hold)
Did some squats to work on correct form
100kg x 5 reps (easy)
140kg x 3 reps (still easy but top of the quads started to get a nagging pull)
140kg x 3 reps (had a friend film my form and i have to say that it improved a LOT)
Shoulder Recovery Stretches 10 minutes (this stuff is fucking painfull… feels like my shoulder is about to blow up when i do it, seems to be working though.
5 minutes sprint on the bike
29.05.2013
I was forced to do cardio by one of my training partners
Bike (20 minutes)
Shoulder Recovery work (15 minutes)
Neutral Grip Dumbell Press
30kg x 20 reps
30 sec rest
30kg x 20 reps
Bike (15 minutes)
Then did some crunches and went to the hydro-pool. Was feeling ravenous after that workout so had a meal that consisted of roughly 3000 calories and shit load of protein 
30.05.2013 - only had 45 minutes to work out today, had fuck all to eat and was feeling tired… all things considered, a great day.
Shoulder Recoverey Work (15 minutes)
Crosstrainer (5 minutes)
DOH Deadlifts (grip was depleted from previous training sessions)
100kg x 5 reps
140kg x 1 rep
160kg x 1 rep
170kg x f (grip is completely non existent today)
Alternate Grip Deadlift (no-belt)
180kg x 1 rep
220kg x 1 rep (had to hitch it at the top a bit because my grip was going but the weight felt pretty easy for a no-belt deadlift)
Shoulder stretches (5 minutes)
Hopefully im going to be feeling good for the squat session tommorow.
31.05.2013
Shoulder Recovery Work (15 minutes)
Bike (5 minutes)
High-Bar Squats (no-belt)
100kg x 5 reps
140kg x 3 reps
160kg x 3 reps
180kg x 2 reps 1 fail (PR, VERY deep and perfect form according to spotter)
Leg Press (no-belt, no knee wraps)
300kg x 10 reps
350kg x 10 reps
400kg x 10 reps
450kg x 10 reps
500kg x 9 reps (PR)
High-Bar Squats
140kg x 10 reps in about 3 minutes (legs were absolutely fucked by now)
Bike (5 minutes)
Shoulder Stretches (10 minutes) Painfull!!
[quote]wozniak1995 wrote:
[quote]Ironwarrior25 wrote:
Nice lifts man. What competitions do you enter? I enjoy watching strongman and have watched a few competitions in the u90kg and u105kg category and hope to watch a few more if I can.[/quote]
Thanks man, atm im planning to enter the 2014 junior uk strongest man which gives me over 1 year to prepare, probably going to compete in the open category as my bodyweight fluctuates between 115-120kg[/quote]
Awesome, wheres it at as I may be keen to watch? I’m hoping to watch Europeans Strongest Man in June as I am based in Leeds at moment.
Anyway sick deadlifting. Hope the shoulder doesn’t cause you too many issues. I always found swimming could be quite useful to help the shoulders and help with mobility. Either way you have a solid foundation and you seem to have a good plan, it will be interesting to see where you are at by 2014.