DE low box squats and lat work yesterday
Squats
5x60, 75, 87.5
8x100
DB low ic bench some
Plyo push ups (feet and hands on blocks, perform push up, land with hands on floor, push up again landing on blocks) lots of
5x20m sprints
2x40m sprint
Shuttle run using 2 sideways tennis courts.
Had a great workout tonight. Shoulders feel trashed which is very rare for me.
Partial rep machine OHP
2x10 @25a side
Seated fat bar OHP
Barx5
30kx5
40kgx5
50x5
55x5
60x4 PR
Fat bar bench
70x5
75x5
70x5
(strength was right down due to my shoulder feeling like jelly)
Bradford press
I used 2.5kg plates and loaded it to 15kg a side on the fat bar and did as many rep as I could took a plate of each side and repeated till I only had 5kg a side then did 3 sets
Was so destroyed from this!
The cable shoulder complex chris thibs had prof X doing on shoulder day. 10 behind thbe back lat raises as many super Hugh raises and as many front raises as possible.
Did 3 rounds of it was pumped
Super setted each round with 10 reps on the pec dec with a 15 second hold at the top and a 5 second hold on the stretch.
Doing Deadlifts and squats tomorrow.
Does anyone acctually read this?
Was going to let is log die since no-one is reading, can’t really complain as I’m not really very active on the forums so I’m not a known personality.
Going to they and play along more on the forums see how it goes.
Today was an amazing workout, totally destroyed it (for me lol) Only thing I rested between were the squats and deads
Going to make this log more ‘user friendly’ by including lbs and kilo’s because a lot of people on here are American.
Squats
60kg/135 x5
80kg/175 x5
100/225 x5
110/242x5
Deadlift
70/155 x3
120/264 x3
Singles
150/330
170/375 (added belt)
190/420 PR was very happy about this!
200/440 FAIL
5x10 DB rows @ 40kg/88lbs
1x10 hypes holding 15kg/33lbs
I did 5x10 reps of hypers with BW between the rows but started early, so it would be messy If i tried to log it down, so lists just say it was a super set.
3x10 machine preachers
5x10 standing hammie curls
Drove to a quarry and did 4 sets of 3 sprints up the slag heap.
Tldr:
50 total DB rows
50 hammie curls
50 hypers
30 curls
PR Deadlift and a bunch of singles
Few sets of squats
Bunch if sprints hip a hill.
Nice job on the DL PR man! Don’t worry about people following or not. Just worry about putting in good work.
Don’t let the log die! Viva La Steve’s Log!!!
Nice shoulder session! I love the feeling of a great shoulder workout. It’s the best!
I’m reading this log right now.
If you post it, they will come…
Aqua: thanks buddy! I was pleased with the DL, had the gym to myself too so I acctually gave it a bit of a fist pump LOL
Greg: yeah my shoulders never seem to get a pump on or feel sore, they just get weaker as the sessio. Goes on, I highly recommend the tri-set shoulder thingy though.
PK: pleasure to have you along, I’ll try and make some cool stuff happen.
Scj: I like it, unfortunately you don’t get fun stories like yours but I’ll try and include cool stuff.
ALL: so I have my strongman-ish meet on Saturday, I’m not sure when to start resting up, going to have a OHP session today then I think that’s it for big lifts, maybe do some pull throughs and stuff tomorrow?
Weighed in at 89.7kg this morning and 93.7 kg about 7ish last night, heavyweights start at 90 at the meet and those dudes are beasts (first event in HW is 50kg circus DB) where i think I might do alright in middle weight.
For a boxing weigh I would just not drink any water from The day before and skip breakfast, however the event starts an hour or two after the weigh in.
I’m thinking of just sticking a few Gatorades, protien, creatine and loads of water in a 5L bottle, and going to town on it after the weigh in, but I’m not sure how I’d fare doing SM without solid food.
HRRMMMMM
What the heck is a “strongman-ish” meet?
Heh I talk in more detail up there ^^^^ somewhere.
It’s called the UK strength and power series (UK SPS) and is a strongman tounrement for dudes who compete in other sports that require strength to have a go. Lot of rugby players, oly iPod lifters and PLers have a play.
It’s gotten more and more ‘not like that anymore’ to the point people train only for it but W/E. Through a source I’ve found out some of the events: circus DB (42kg MH, 52kg HW) 1 arm Deadlift, max squat, conan’s wheel, and a medely (with atlas stones, farmers walks and log press)
Should be a good day out, if I’m in middleweights I may do okay but I will be crushed by the heavyweights.
So today’s training:
Seated fat bar OHP
barx5
30x5
40x5
50x5
60x5
Thibs tri-cable-shoulder thing
3xeach side
Shrugs (super strict lat raises with 8kg each hand for 10 reps between each set)
100x10
100x9
100x7
60x10 (behind back)
Narrow grip bench
60x10
60x10
70x6 drop set 40x a bunch
Rope push downs with a medium weight with a good squeeze
3x10
good luck in the meet steve… are you gonna have someone video your performance? I’m looking forward to seeing the vids of your comp. make sure to sweat out a little bit and stay in the middle weights class lol… get some!
Yeah, my girlfriend is coming down with me and she’s under instructions to video everything for you guys!
I’m thinking I can make a steam room/sauna out of the hotel bathroom (I remember Storm the beach doing something similar) and I think I can get down to 88kg, then be back up to 92-93 when I get my fluids and eat on.
just trying to think of food that I can bring that will last, I’m heading to Manchester about mid day Friday, checking in etc then the como doesn’t start till mid day sat.
What would you guys eat?
Just got rejected from uni for the second year in a row! So not in a great mood.
Got my weight down ti 90.8. Pre-breakfast, so should be in the middleweights, ran out of protien which isnan issue as my main source of cals between weigh in and the first couple of events was going to be whey and Gatorade however another protien company (who I will not name but they’re yummy) has a stall there so that could be handy.
Pretty excited now, only tomorrow morn!
Had my strongman comp yesterday. Placed 13th out of 16. Not bad since I was clearly the skinniest there!
Managed to drop down to 89 kilos and I’m glad I did, the heavyweights were just something else, the weights they were shifting blew my mind: 53kg circus DB overehead one handed 25 times and a 180kg (405lb) one handed Deadlift for example.
My events were as follows: circus DB 42kg , this was so tough I was the only one who didn’t have wrist wraps and I couldn’t keep my wrist locked out at the top (the handle was the thickness of a beer/coke can) I got 14 reps but 7 where disqualified for floppy wrist so I ended with seven.
The next event was hand over hand van pull, I was pretty good at this, middle and heavy had the same amount of weights put in the back. I had a fumble (I almost fel, of the tire we had to sit on!) which cost me two to three seconds otherwise I would have been In The top 5, oh well I got a time of 32 seconds in the end, a pretty good time which got me a lot of respect of the other guys
next event was the one handed Deadlift, I got 110 and failed 115kg, i honestly think I could have 130-140 if I’d sorted my grip out (was my first time doing hook grip)
Final event was a medely, frankly I was way over my head here but I stuck at it, themedely was: 200kg yoke for 25 meters, 100kg (each hand) farmers walk 25 meters turn Around and farmers walk the handles back, then walk the yoke back.
I was halfway back with the yoke when the time cut off hit, I spent to long getting my breath, it was more mental with the farmers walk, most people had struggled before me and I made myself struggle on the frirst 25m, the second I turned of my brain and got one of the fastest lap times. The yoke I sucked at, lol! I had said to myself I would finish no matter what and when the judge told me I was out of time I was devastated. After the last compettitor had ran (staggered) his lap the judge let me go back up and finish my run (I’d asked him earlier if I could) people went mad for me and I finally found my balance, I got a good time but It didn’t count for anything. I did it for me.
Going to edit and put the footage together today so stay tuned
Sounds like a great experience man, and kudos for going out and doing it. I would probably do a helluvalot worse. Can’t wait to see some of the footage.
I. Am. Sore!
Didn’t think I was that bad then about 2 hours ago it all hit me so hard! I don’t know aqua your a strong mo-fo, I find it hard to believe…
been getting some really nice messages of judges and competitors about me going back and finishing the medley even though I was in a pretty bad state by that point.
Also here is a video of rob, a heavyweight who pulled 405 with one hand:
He’s seriously strong guy and a real gent, the man can lift!
I’ve put all the footage together but there is an issue with my YouTube account, I’m working on it.
Went to the gym with my GFs brother yesterday, I’m ment to be resting but I didn’t, just did his chest/shoulder/tri routine
Shoulder press machine
10kg a side x10
1plate per side x6
1.5 plates per sidex6
Pec dec
Pretty light with a good squeeze
3x8
Flat bench
Barx6
60x6
80x3
80x5
1 side bench (put a 10kg plate on one side of the bar, unrack and hold the arm without the weight just before lock out, bench with the other arm)
2x10 each arm seriously felt this in my obliques and tri’s
Incline bench
60kg 3x5
I talked him into trying reverse band bench
RB bench
110 on the bar 3x5
100 on the bar close grip 1x5
Bench dips (my idea wanted to try them)
BW 25 x6
BW 50 2x6
BW 75kg x5
loved these, my anterior delts and tri’s are pretty smoked
Cable push Downs w/ bar 2x10
Rope push down with squeeze 1x10
Push ups 1x12
Also think i’ve figured my new split for during the season, I’ll post it for critique soon.
Just been to boxing, training looked like this:
3x3 min rounds skipping (1 min rest)
2x3 min rounds shadow boxing
Circuit:
A) shadow boxing
B) shadow boxing with 1lb DBs
C) ‘ab smasher’
2 mins on each station
5 or 6 2 min rounds bag work (different bag each round
Sparring 3 x2 min rounds
Abb smasher again this is 50 reps of each: crunches, knees to elbows, ‘eubanc’s’, wide leg sit ups.
5x10 push ups.
that comp sounds like a blast and a great learning experience. Lets get that youtube account working cause I wanna see the vids brah!