Simo - The Red Shoe Diaries Part 2.0

Training Training Logs
2642

No rest for the wicked, @wiseman83 has me straight back into some volume work.

Monday 12 May - week 1 volume block

Squat
Bar x 10
60 x 5
80 x 3
100 x 2
120 x 6 x 4 sets (264 lbs) - RPE 4, 4, 4, 4
Moving nice and snappy, still feeling in the new shoes. These were just about prefect for week 1. I already know I will be sore tomorrow.

Bulgarians
25 x 8 x 3 sets -
These were good, I must be mental to even think that. Great quad pump though.

Dumbell bench
35 x 8 x 4 sets -
All fairly easy reps - nice pump, was feeling the burn on the last few reps.

Dips
Max x 3 sets
13, 13, 13
Deep deep burn.

Dumbell row
42.5 x 12 x 3 sets
Nice

Rotator cuff work - 5 mins

Excellent first session back, feeling really good today.

18 Likes
2643

My apologizes man. Havenā€™t been over here enough. Just watched your meet. You did great. Your first squat was ATG and the deads looked easy. Checked out some of your recipes, too. Looking good.

1 Like
2644

Thank Harry and no big deal for being absent, you are a busy man.

1 Like
2645

Tuesday 13 May - conditioning

Back to doing some strongman conditioning tonight. Kept it light and focused on good movement:

Farmers into sandbags into farmers
Farmers 60lg per hand
Sandbag 60Kg

Each round was
Farmers 10m
Sandbag 10m turn 10m
Farmers 10m

10 rounds.

And he is back. Boom

20 Likes
2646

Wednesday 14 May - week 1 volume block

Deadlift
Bar x 10
60 x 5
100 x 3
140 x 3 - doh
150 x 6 x 4 sets (330 lbs) - RPE 7, 7, 7, 5
Some glute and hammy doms made these feel tougher than they were. Last set was the easiest.

Leg curls
36 x 6 x 2 sets
Left knee still doesnā€™t love these.will talk to thr physio about this on Friday.

Hammer row
40 x 5 warm up
50 x 10 x 3 sets
Not hard good back pump

Pull ups
6 x 4 sets

Dumbell curls
15kg x 12 x 3 sets
Pump work

Rotator cuff work - 5 mins

Good session. Even with some doms.

18 Likes
2647

Friday 16 May - week 1 volume block

Squat
Bar x 10
60 x 5
80 x 3
100 x 8 x 3 sets - RPE 2 2 2
No belt, nice smooth but fast reps.

Bench press
Bar x 10
60 x 5
80 x 3
90 x 1
95 x 6 x 4 sets - 209lbs - RPE 7, 7, 8, 8
No problemo

Bent over row
85 x 12 x 3 sets - (187 lbs)
High rep pump sets. Not heavy not hard

Lat pull downs
77 x 12 x 3 sets -
Nice lat stretch

Rolling tricep ext
15kg x 3 sets
15, 15 (just), 10
Holy crap what a pump.

Rotator cuff- 5 mins

And that is week 1 volume done and dusted. Very good week.

16 Likes
2648

With my annual powerlifting comp done it is time to pivot back to strongman.

Signed up for a strongman comp on 23rd August, that gives me 14 weeks to get strong and practice some of the events.

@Koestrizer @T3hPwnisher - tagging you cause I know you both love a little strongman action.

Here are the event descriptions taken from the event website (not my words).

The event is going to be in Melbourne at the big convention centre and is on at the same time as APL powerlifting nationals and also some Arm wrestling.

All the events have been given Melbourne themed names.

I am competing in the masters U105KG class.

Event 1. The Flinders Street Squatter :locomotive:

Back squat for reps with the city watching!

:stopwatch: 60 seconds on the clock. How many can you crank out before time runs dry?

Weight 150KG

Event 2. King Street Beer Run :clinking_beer_mugs:

Three kegs. Overhead press. Down call.

All the chaos of King Street on a Saturday night ā€“ minus the hangover.

:stopwatch: Youā€™ve got 60 seconds. Own it.

Weights - 90KG, 92.5KG, 95KG

Event 3. :high_voltage:ACDC Lane Dead End Lift Medley

Deficit Deadlift ā†’ Axle Deadlift ā†’ Trap Bar Deadlift ā†’ Power Bar for reps.

Four pulls. 60 seconds traveling down the Highway to Hellā€‹:fire::motorway:

Weights
180, 180, 190, 190

Event 4. Port Melbourneā›±ļø Sandbag Run

The final showdown.

Pick up bag 1 ā€“ run 5m ā€“ shoulder it ā€“ drop it ā€“ pick it up ā€“ run 5m again (10m total).

Repeat with a heavier bag, bag 2. Same drill.

:stopwatch: 60 seconds of pure grit.

Weight 80KG, 90KG

So it looks like the diet is finished and itā€™s time to eat big and get strong. Lots of sandbag work to come and I am going to need to get my hands on a keg and learn to press it. @Koestrizer @T3hPwnisher I will definitely be asking for some tips on this one.

14 Likes
2649

Looks like a great event. Simple enough to train for. As you noted, getting a keg will go far.

2 Likes
2650

Only a 8 hour drive here, youā€™re welcome to one of mine, have plenty spare mate :slight_smile:

Will be in Melb (after a snow trip to Buller) early July. I may have room on the ute for itā€¦

1 Like
2651

Spot on. Wonā€™t need to adjust my normal training the much. Just need to build a bigger engine and learn how to press a keg.

@raven78 kegs are pretty cheap so wonā€™t be hard to get one locally. Appreciate the offer though mate.

2 Likes
2652

Manage to pick up a used beer keg today. De pressured it and removed the cap today, washed it out and left it to drain. Tomorrow I will remove the sand from my big green barrel and put it in the keg.

IMG_4914
IMG_49141920Ɨ2560 387 KB

Cooked up a 7lb beef brisket today, turned out really nice.

IMG_4913
IMG_49131920Ɨ2560 353 KB

IMG_4915
IMG_49151920Ɨ2560 624 KB

IMG_4917
IMG_49171920Ɨ2560 434 KB

Good day

15 Likes
2653

Love this!

Iā€™m excited for you.

1 Like
2654

Any reason why you canā€™t just fill it with water? The sloshing about might help re instability too to make it a bit more challenging. Enjoy!

2 Likes
2655

Sand is pretty standard filling for a competition. Or shot. I donā€™t think Iā€™ve ever seen a water filled keg used for pressing in an event.

2 Likes
2656

Could create an interesting progression there. Dominate the sandā€¦then change it out for water at a later date?

Yeah itā€™s likely sand at an Aussie event in any case.

1 Like
2657

Also itā€™s a 50L keg, and 50l of water only weighs 50KG/. A water filled keg wonā€™t be heavy enough.

4 Likes
2658

Whoa! Liters of water to kilograms of water so easy! Finally 1 cool thing about metric!

2 Likes
2659

The whole system is better than imperial lol

3 Likes
2660

Monday 19 May - week 2 volume

Squat
Bar x 10
60 x 5
80 x 3
100 x 2
120 x 2
130 6 x 5 sets (286 lbs) - RPE 7, 7, 7, 7, 7
Solid effort. Knee / Hip / Quad still a bit iffy but got through it ok.

Bulgarians
27.5 x 8 x 3 sets -
Leg and lung burner

Dumbell bench
37.5 x 8 x 4 sets -
Easy start, chest burn for the last set.
Very happy with these though.

Dips + 10Kg
Max x 3 sets
12, 12, 10
Burn baby burn dip bar inferno

Dumbell row
45 x 12 x 3 sets (99 lbs)
Hard work but grip was solid and back was pumped. Quality

Rotator cuff work - 5 mins

And that is Monday night week 2 done. Very very good session. On to the next one.

Squat

17 Likes
2661

Wednesday 21 May - week 2 volume block

Deadlift
Bar x 10
60 x 5
100 x 3
140 x 3 - doh
160 x 6 x 5 sets (352 lbs) - RPE 6, 6, 6, 6, 6
Left hip was being annoying but these were really good. Felt like the lungs worked harder than everything else.

Leg curls
36 x 6 x 2 sets

Hammer row
40 x 5 warm up
55 x 10 x 3 sets
All good. Did 2 extra reps on the last set.

Pull ups . Wide grip on the thic bar
4 sets - 7, 7, 7, 7
They were good

Dumbell curls
17.5KG x 12 x 3 sets
Did these seated, these were proper hard reps by the end. Great bicep workout.

Rotator cuff work - 5 mins

That was a seriously good session. Strength is in a really good place right now. On to the next one.

15 Likes