Road to Strongman

Training Training Logs
101

[quote]Ironwarrior25 wrote:

[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.[/quote]

The competition is set in Belfast sometime in august. The shoulder has been a real pain in the ass but im getting it sorted now so should be good as new in a few weeks, and thanks for reading my log man, hope you stick around till 2014!

102

03.06.2013

Shoulder recovery work (15-20 minutes)

Plank
50kg x 70 sec
50kg x 50 sec

Bike (20 minutes)
I think about a gallon of sweat poured out of me, it was that hot!

High-Bar Squat (no-belt, no wraps)
100kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 5 reps (could have done more)
Legs feel extremely sore lately

Neutral-Grip dumbell press
30kg x ? reps
30kg x ? reps

Dumbell Rows
30kg x 20 reps
30kg x 20 reps

Shoulder Stretches (5-10 minutes)

103

04.06.2013

Shoulder Recovery Work (15-20 minutes)

Bike (20 minutes)

Deadlift (no-belt)
100kg x 5 reps
140kg x 5 reps
180kg x 3 reps
200kg x 2 reps
220kg x 1 rep (felt easy up until 1 inch past the knees where i had to really work it up, very slight hitch)

considering I was completely fucked by the time i got to the 220kg lift, i think it went well.

starting to feel more comfortable with heavy belt-less deadlifts. I know i’m overtraining by

doing heavy squats and deadlift multiple times a week but it feels very good for the moment…

probably going to have to take a week of training soon to recover though.

Shoulder Stretch (5-10 minutes)

104

06.06.2013

Shoulder Recovery Work (15 minutes)

Bike (5 minutes)

High-Bar Squats (no-belt)
100kg x 5 reps
140kg x 5 reps
160kg x 1 rep
160kg x 1 rep
160kg x 1 rep
Worked on my form a bit today. Legs feel extremely sore and powerless, the 160kg still felt pretty easy though.

Shoulder Stretch (10 minutes)

I’m going to take a week of lifting weights now, my body is extremely sore and tight. Still going to come in and do Shoulder Recovery Work and cardio every day though.

105

For the last 4 days i have been mainly doing cardio interval training and shoulder recovery work, also went to see my physio and my shoulder

has improved a lot in the last 2 weeks… we are implementing some moderately heavy dumbell flyes, light neutral grip overhead dumbel

press and VERY light barbell press. He also gave me some slightly more advanced shoulder recovery exercises which seem to be working

very well.

09.06.2013

Cross-trainer (5 minutes)

Rower (1 minute sprint) 20 neutral grip push-ups using dumbells as support (palms facing each other), Repeat 5 times

Shoulder Rehab Work (20-30 minutes)

Dumbell Flyes
30kg x 20 reps
30kg x 20 reps (been so long since i got a pump like this in my chest… I Fucking Love It!!!

Barbell OHP (elbow tucked in forward, so it wasn’t a military press as that would aggrievate my shoulder)
empty x 20 reps
empty x 20 reps

Neutral Grip overhead dumbell press
17.5kg x 12 reps
17.5kg x 12 reps
I think i did a third set but not sure

Shoulder Stretches 5-10 minutes

Lower Back and leg stretches (10-15 minutes) the leg stretches were fucking painfull but also very effective! My next leg session will be on wednesday… hopefully by then the little aches and pains in my leg will have gone.

106

10.06.2013

1 minute rower 20 push-ups (repeat 4 times)

Shoulder Recovery Work (around 30 minutes)

Deadlift (no-belt, was quite tired by now since it has been a long day but no excuses!)
140kg x 5 reps
180kg x 5 reps
200kg x 2 reps
220kg x 1 rep (PR for form on belt-less deadlift, there was no hitch at-all, it was just a smooth lift to the top :slight_smile: with a bit of a strugle to lock out)
230kg x f (not really a fail but i couldn’t lift it without hitching it so didn’t bother, easy off the floor up to an inch above knees and then a big stop)

Shoulder Stretch (5-10 minutes)

I might give 260kg a go on the deadlift later this month. If I do i’ll video the form and post it in.

107

11.06.2013

Bike (10 minutes)

Shoulder Recovery Work (30 minutes)

Barbell overhead press
empty x 20 reps
empty x 20 reps

Dumbell Flyes
30kg x 20 reps
37.5kg x 10-12? reps

Neutral Grip Dumbell overhead press (these are very difficult when i do them after flyes and shoulder recovery work)
20kg x 10 reps
20kg x 10 reps
10kg x ? reps

Shoulder Stretch (5-10 minutes)

108

12.05.2013 (this was probably the shittest workout of my life)

Bike (5 minutes)

High-bar Squats (belt-less)
100kg x 5 reps
140kg x 5 reps
180kg x 1 rep (felt shit)
180kg x 1 rep (felt shitter)
Fucked around with 140kg and 100kg after that and went home.

I felt good as i entered the gym but as soon as i started squatting i realized i was fucked from the deadlift session couple days ago and slowly my body started feeling shitter and weaker… think im just going to do light cardio and shoulder recovery work for the next few days.

109

[quote]wozniak1995 wrote:
12.05.2013 (this was probably the shittest workout of my life)

Bike (5 minutes)

High-bar Squats (belt-less)
100kg x 5 reps
140kg x 5 reps
180kg x 1 rep (felt shit)
180kg x 1 rep (felt shitter)
Fucked around with 140kg and 100kg after that and went home.

I felt good as i entered the gym but as soon as i started squatting i realized i was fucked from the deadlift session couple days ago and slowly my body started feeling shitter and weaker… think im just going to do light cardio and shoulder recovery work for the next few days.[/quote]

It’s admirable that you can squat a formidable amount of weight NO NO NO style (maybe even with the usage of knee-wraps, a beltless high bar squat is no joke!) after deadlifts. A deadlift workout makes me feel like 10 pounds of shit in a 5 pound bag the next day.

110

[quote]strongmanvinny wrote:

[quote]wozniak1995 wrote:
12.05.2013 (this was probably the shittest workout of my life)

Bike (5 minutes)

High-bar Squats (belt-less)
100kg x 5 reps
140kg x 5 reps
180kg x 1 rep (felt shit)
180kg x 1 rep (felt shitter)
Fucked around with 140kg and 100kg after that and went home.

I felt good as i entered the gym but as soon as i started squatting i realized i was fucked from the deadlift session couple days ago and slowly my body started feeling shitter and weaker… think im just going to do light cardio and shoulder recovery work for the next few days.[/quote]

It’s admirable that you can squat a formidable amount of weight NO NO NO style (maybe even with the usage of knee-wraps, a beltless high bar squat is no joke!) after deadlifts. A deadlift workout makes me feel like 10 pounds of shit in a 5 pound bag the next day. [/quote]

My abs and lower back were completely fucked while i was doing them, so i had the constant feeling like i was going to fold in half… How is your deadlift looking these days?

111

[quote]wozniak1995 wrote:

[quote]strongmanvinny wrote:

[quote]wozniak1995 wrote:
12.05.2013 (this was probably the shittest workout of my life)

Bike (5 minutes)

High-bar Squats (belt-less)
100kg x 5 reps
140kg x 5 reps
180kg x 1 rep (felt shit)
180kg x 1 rep (felt shitter)
Fucked around with 140kg and 100kg after that and went home.

I felt good as i entered the gym but as soon as i started squatting i realized i was fucked from the deadlift session couple days ago and slowly my body started feeling shitter and weaker… think im just going to do light cardio and shoulder recovery work for the next few days.[/quote]

It’s admirable that you can squat a formidable amount of weight NO NO NO style (maybe even with the usage of knee-wraps, a beltless high bar squat is no joke!) after deadlifts. A deadlift workout makes me feel like 10 pounds of shit in a 5 pound bag the next day. [/quote]

My abs and lower back were completely fucked while i was doing them, so i had the constant feeling like i was going to fold in half… How is your deadlift looking these days?[/quote]

Haven’t pulled anything heavy yet, but I’ve been dabbling with 405/185k pretty consistently and it’s been feeling okay. I’m peaking for this competition so keeping everything in order nice and slowly is more important than lifting huge fucking weights day in and day out.

112

[quote]strongmanvinny wrote:

[quote]wozniak1995 wrote:

[quote]strongmanvinny wrote:

[quote]wozniak1995 wrote:
12.05.2013 (this was probably the shittest workout of my life)

Bike (5 minutes)

High-bar Squats (belt-less)
100kg x 5 reps
140kg x 5 reps
180kg x 1 rep (felt shit)
180kg x 1 rep (felt shitter)
Fucked around with 140kg and 100kg after that and went home.

I felt good as i entered the gym but as soon as i started squatting i realized i was fucked from the deadlift session couple days ago and slowly my body started feeling shitter and weaker… think im just going to do light cardio and shoulder recovery work for the next few days.[/quote]

It’s admirable that you can squat a formidable amount of weight NO NO NO style (maybe even with the usage of knee-wraps, a beltless high bar squat is no joke!) after deadlifts. A deadlift workout makes me feel like 10 pounds of shit in a 5 pound bag the next day. [/quote]

My abs and lower back were completely fucked while i was doing them, so i had the constant feeling like i was going to fold in half… How is your deadlift looking these days?[/quote]

Haven’t pulled anything heavy yet, but I’ve been dabbling with 405/185k pretty consistently and it’s been feeling okay. I’m peaking for this competition so keeping everything in order nice and slowly is more important than lifting huge fucking weights day in and day out. [/quote]

That sounds like a good plan, when is this competition?

113

15.06.2013

Shoulder recovery work (20 minutes)

Bike (5 minutes)

High-Bar Squats (belt-less)
100kg x 5 reps
140kg x 3 reps (easy but i felt so fuckin sore!)
160kg x 1 rep
160kg x 1 rep
160kg x 1 rep
Wasn’t feeling very strong + my core, lower back and quads were sore as hell… the 160kg didn’t feel heavy but I worked on the form a bit. It is very likely that i will do a heavy leg session on 17.06.2013

114

17.06.2013

Shoulder Recovery Work (20 minutes)

Bike 5 minutes

High-Bar Squats (belt-less)
100kg x 5 reps (weird feeling in hip flexor and the muscle next to the groin, no clue what its called)
140kg x 1 rep (got a weird twing/pull sensation in the hip flexor but a massive pull next to my groin which reduced my leg drive off the floor and made it look like a 180kg squat :d

Stretched for 15 minutes

140kg x 3 reps (the pull was still there… i thought about just going through the pain but didn’t want to risk pulling a muscle)

Dumbell flyes
37.5kg x 12 reps
42.5kg x 12 reps /dropset/ 32.5kg x 5 reps

Did shrugs but i have no idea what weight or rep range it was… i know i did a dropset at the end thoug

Talked to a guy who is training to be a physio about this pulling sensation and we went through a variety of stretches for about 20 minutes… i might just ice and stretch it for the next few days and see how it feels.

115

Regarding that strain in the previous post- i have spoken to my physio about it and he said that it is most likely an adductor strain caused by my increased frequency of squats and leg training. Seeing him on thursday about my shoulder so we are going to sort it out then but in the mean time ill focus on deadlifting, lats and shrugs today, and chest and triceps tomorow

116

18.06.2013

Shoulder Recovery Work (20 minutes)

Cross-trainer 5 minutes

Deadlifts (no-belt)
140kg x 5 reps
180kg x 3 reps
220kg x 1 rep (easy!!! o.O
240kg x f (couldn’t lock out :frowning: very easy off the floor though)
240kg x f (same)

Straight legged deadlift (feet as close together as possible)
60kg x 15 reps
60kg x 15 reps
60kg x 15 reps
This was very painfull but in a good way, lower back and harmstring were on fire

Hammer Strength Squat machine (i think that’s what its called, anyway according to this senior powerlifter in my gym its good for lockout
40kg each side x 12 reps
60kg each side x 12 reps (was REALLY fucked by now)
60kg each side x 12 reps (fucked)

did some work on the medicine ball for my lower back and finished. very productive deadlift workout.

117

Deadlifts are coming on well. Sucks about the injuries, but your squatting volume and intensity is insane. How long do you reckon it will be before you are pressing properly again?

118

[quote]Ironwarrior25 wrote:
Deadlifts are coming on well. Sucks about the injuries, but your squatting volume and intensity is insane. How long do you reckon it will be before you are pressing properly again?[/quote]
Yea deadlifts are progressing very nicely atm, i think i have overdone it with the squats for the moment so ill probably focus on flexibility and recovery work in that department. I am not too sure about the pressing but i hope within the next 4 weeks i will be at 100%.

119

Diet has been slightly altered over the last couple weeks, i have decided that i want to lean out but keep increasing my strength and muscle mass.

8:00 am - Bulking smoothie (60grams of oats, 1 banana, 1 or 1.5 apple, 3/4 scoop of protein, 2 tbsp of natural yoghourt and 300-350 ml of milk

10.30 am - 150 grams of lean turkey mince (cooked weight), 150 grams of sweet potato, 1 carrot, roughly 100grams of brocolli

1.15 pm - 150 grams of lean turkey mince (cooked weight), 150 grams of sweet potato, 1 carrot, roughly 100grams of brocolli

3:45 pm - 150 grams of lean turkey mince (cooked weight), 150 grams of sweet potato, 1 carrot, roughly 100grams of brocolli

4:45 - 5:00 pm (pre workout meal) - 75 grams of turkey mince, 75 grams of sweet potato, half a carrot, roughly 50 grams of brocolli

Between 9:00 and 10:00 pm - Bulking smoothie (60grams of oats, 1 banana, 1 or 1.5 apple, 3/4 scoop of protein, 2 tbsp of natural yoghourt and 300-350 ml of milk

11pm - 75 grams of turkey mince, 75 grams of sweet potato, half a carrot, roughly 50 grams of brocolli

I have shed some fat already but my strength and muscle mass seem to be increasing every workout which is good. Going to have a cheat meal on saturday or sunday which will consist of a 14 oz steak :slight_smile:

120

July 27th is my contest.

How do you make your shakes not have the oats sink to the bottom?!

ENLIGHTEN ME!