Sounds epic, get some video up.
I think I’ve sourced the route of the issue, I’m working on it now.
Found a strongman gym that’s open on a sat. So with my new boxing times I think I’ve Sussed a training schedule.
I’m going to be lifting 2 day a week and doing strongman once a week (because it is ridiculously fun/addictive)
Week will look something like this:
Sunday: boxing AM rest PM
Monday :boxing (will take this off whenever I feel I need it)
Tuesday:weights
Wednesday: boxing
Thursday:weights
Friday:boxing
Sat :strongman
If I can survive it it’ll be awesome, if not I’m going to have to re-think. Time to get eating!
I have fixed the Internet (all of it) video is uploading, it’s the first video I’ve edited so be nice.
Will post today’s workout after I’ve eaten.
EDIT: SPS footage: - YouTube
Just ate some awsome food too:
All home made.
Starter
pan fried scallops
roast belly pork
spinache an rockett salad with balsamic and cracked roast prosquitio (sp? ham.
main
pork tender loin wrapped in prosquitio ham
slice of the roast belly pork
red and white onion apple chutney
roast spuds
peas.
pud
strawberries and cream
YUM
todays workout 27/8/11
band resisted deadlifts
weight on bar: 0x3 70x3
10 singles with 120kg/265lbs on the bar and 180lbs of resistance at the top.
the devil triangle complex with 40kg (half a plate each side)
5 times with 10-30 seconds rest
used a low weight and focused on fast bar movement and good contraction of the traps
cambered bar good morning, inspired by aqua’s log (trying get this movement learned) got a vid so you guys can critique my form
50kg/110lbsx5
60kg/135lbs x 5
60kg/135lbs x 10
devils triangle complex again!
3 times round with DB shrugs between each circut (35kgx8)
conditioning/cardio
3x2 min rounds on rowing machine (1 min rest)
5 min run (stitch FML)
10 min run
Glad I could be ‘inspiring’ haha. Form didn’t look too bad to me, but I’m not one to give out such advice. One thing you should keep in mind is the reason you’re doing GMs. Are you doing them to help improve your squat/DL? Or to GM more weight? Personally I’m doing GMs to improve my squat/DL, so my main focus isn’t using as much weight, I want to kill my hammies and back. In fact, if you haven’t read Wendler’s spill about GMs I would definitely read it. He says what I’m trying to say much better.
Yeah, I didn’t go over 1plate each side, not sure how much the cambered bar weights but feels about 45lbs ish.
I’m doing the to help SQ/DL but I’m hoping they’ll help with stuff like running and jumping too.
Just done some roadwork (jogging to the rest of the world) couple of miles fasted, its something i’ve got to do with the boxing and i dont hate it anymore, so its fine.
Going to the gym later, its my last day of ‘do what i want’ before i start the in season program.
28/8/11
warm up
machine shoulder press
15kg a side 10
30kg a side 6
2 plates a side 4
pec dec
2x10 with squeeze
rope pushdown
1x10 with squeeze
strength work
reverse band bench
110 on the bar 3,3,3
130 on the bar 3
110 on the bar 3
120 3,3
110 3
RB close grip
100 on the bar 5
110 3
100 3 3
90 5
chins
3x10
dips (band aided, i know, i cant dip for crap)
10
12
10
8
armzz stuff
skull crushers (EZ bar down to forhead)
4x10 @ 10kg each side
DB hammer curs (sim)
3x10 @16kg
preacher curls SS with rope push downs
3x10 each
The strongman vid was sweet. Those 1 armed DL’s looked pretty cool.
Yeah, I’m thinking about throwing them in my training because you could really feel them in your traps and lats.
Problem was you had to use hook grip or it would just roll out your hands, I didn’t have my thumb hooked in right on the second fail.
Well worth a try I’d say, Thibs says he uses them before reg Deadlifts to aid trap an lat growth.
Warm up
Squat warm up sets:
Bar x5
60x5
80x5
Work sets
100x3
105x3
110x3
115x3
100x3
DB rows
3x10 with 42.5kg bell
2x10 with 40kg bell
Wide grip neutral cable rows
2x15 with full stack.
Had to rush out, forgot I was meant to be looking after my mothers mates kids!!
steve the babysitter?
Ha! Not a very good one obviously! Totally forgot Till I looked at the clock and thought “hmmm shouldn’t I be somewhere in 10 mins… OH CRAP!”
It’s free food and I get payed at the end so I can’t really complain.
Went ot my buddy’s gym todayband had a play, was an upper body with some easy leg work for recovery.
Warm up and leg recovery work
3 min cycle fairly quick.
Lying leg curls 2 up 1 down at 35kg
Both legs 65kgx6
75kgx6
95x5
65x6
50x12
Long stretch.
Leaning to the side chest press, (like thibs has people doing in the indigo project
3x6 each side
Push downs
3x10
45 degree leg press
53kg (just the base)
103kg x5
153x5
193x5
133x5
203x5
Upper body strength work.
Standing OHP (first time doing standing in a long time)
Barx5
30x5
40x5
45x5
47.5x3
50x5
Incline press
50x5
70x4
70x4
60x6
50x8
Decline bench
Barx5
60x5
80x5
90x4
100x1.5 (yes I’m counting the half!)
Close grip bench
60x5
70x5
Lat pull downs
5x10
Meadow’s street stretchers
3x10
45 degree hyper
1x10 holding 15kg plate.
Going to get on the home made High protien, pizza and off to the gym for some structural work.
keep safe all.
Paid and free food??? Hard to beat that
Greg, exactly, plus the dad makes home made beer, so I always get a few pints of home brew ale which is awesome. Although if you have more than 3 pints things get ‘interesting’ on the toilet the next day.
So yesterday’s PM session, I only had 20 mins so I supersetted and didn’t rest at all.
Lat raises 3x10 @10kg bells SS with 90kg shrugs 3x10
incline flyes 3x10 @ 12kg DBs SS with kayak rows 8 each side.
Preacher curls SS with skull crushers (lowering to hairline, and no Greg that’s not your upper lip’)
[quote]MAsteve wrote:
Greg, exactly, plus the dad makes home made beer, so I always get a few pints of home brew ale which is awesome. Although if you have more than 3 pints things get ‘interesting’ on the toilet the next day.
[/quote]
That sounds bad ass! Maybe I should become a babysitter? I don’t think anyone would leave me alone with their children as long as I have this mustache though.
Training looks good. Bi’s/Tri’s supersets are KILLER!!! great job
Just catching up - congrats on the comp, that video was cool. The logical question is…when’s the next comp?
Well there’s a team comp on the 1st of October but IDK if I can find a team, I need at least one woman in it and 2 other dudes.
Yeah Greg I think that mustache is going to hamper people’s willingness to give you children.
So I went to a different gym today that does strongman stuff on a Saturday, which was pretty cool, they did stuff a lot more ‘circuity’ than I would but whatever I get to play with the kit.
Circuit one
Trap bar Cary 50m
Log burpees
20 sledgehammer slams (10 each hand)
(don’t know what the trap bar weighs)
80kg on bar x50m
110 on trap barx50m
140on trap bar x50m
Circuit two
Shovel carry (one side of a fat bar loaded and carried) 30m
Kettle bell snatch 2xeach arm
Tire step ups
1 plate x30 m left hand
20kg snatches
1plate x30m right hand
20kg snatches
1plate plus 15kg 20m each hand
20kg snatch
Kept the weight low on the snatches as I haven’t done them in a while, wasn’t sure why step ups where put in ether?..
They said I could have a play in the gym when I was done too, I declined but next time I’ll probably bring a buddy and do some trap bar DLs GM raises.
Yesterday
All weights in KG
Squats
Barx10
60x5
80x5
100x5
105x5
105x3
100x3
100x3x2
Deadlifts
70x5
(sumo, teaching a friend how to) 70x10
(back to conventional)
120x5
140x5
150x5
150x1
160x1
170x1
Deficit Deadlifts (about a 7-8 ich box)
120x 5 singles
Today
Lying leg curls
A bunch
Sumo leg press
Worked up to 200kg x 5
Military press
Bar x5
30x5
40x5
42.5x3
45x3
50x3
55x3
Push press
55x3
60x3
70x3
60x5
Incline bench
50x5
60x5
70x5
60x8
50x10
Lat pull downs
5x10 moderate weight focusing on a good contraction
Stretching between each set
Stretchers
2x10
DB rows
40x10
44x10