The Sticking Point

Comp Prep Week 1

Fri, 15 Feb 2013 18:35:52 +0000

Mon Session 1

DB Warmup
Log Press: 40kg 2 x 10, 60kg 2 x 10, 80kg x 5, 100kg x 5, 110kg 3, 3, 2, 1
Dips: 8 (BW), 5kg 6, 2.5kg 8, 8
Meer Extensions: 10kg 5 x 10
Tri Routine Pin 3: 6 x 20

Trained with Mikey Lane, a very competitive strongman. Absolute beast in the flesh and has given me a kick up the arse about what I need to do. Gave me some great tips on the log press.. so much so that my previous best on the log was 1 rep at 110kg. My numbers today were well beyond that and over more than one set. Tired towards the end but diet is dictating endurance for the short term.

Simply an amazing session and learned more in 2 hours than I have in 4 months.

Wed Session 2

SSB Box Squat (16” box): 65kg x 5, 105kg x 3, 145kg x 3, 185kg x 3, 205kg x 3, 225kg x 3, 245kg x 3 (3RM PR), 260kg x 1 (1RM PR), 225kg 1 x 3, 1 x 4, 185kg x 10 (10RM PR)
Axle Deadlifts (18” blocks): 65kg x 10, 105kg x 3, 145kg x 3, 185kg x 4 (no straps), 8 (with straps), 140kg 3 x 8 (no straps)
Log Cleans: 40kg x 5, 60kg x 5, 80kg x 5, 100kg x 2 x 2
Hypers: 5 x 8 BW
Side Bends 20kg plate: 4 x 8 each side
Leg Extensions: 27kg 2 x 60 seconds for reps

Thur Session 3

DB Warmup
Press: 30kg x 10, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3 (pushed), 100kg x 1 (pushed)
Seated Pin Press: 20kg x 3, 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 82.5kg x 3, 85kg x 3, 70kg 3 x 5
1 Arm DB: 25kg x 3, 30kg x 3, 35kg x 3 (both arms), 40kg x 3, 45kg x 1 (right arm only)
Front Raise: 4 x 8 6kg
Lat Raise: 4x8 6kg
Rear Delt Flies: 4 x 8 Pin 2
Tricep Routine: 4 x 20
Curls: 20kg 2 x 60 secs

Fri Session 4

Watson Bar Squats with bands: 65kg x 5, 105kg x 5, 145kg x 5 - then onto a 13” box - 165kg 8 x 2 (40 seconds rest between sets)
Deadlifts with bands: 60kg x 5, 100kg x 5, 140kg x 5, 170kg 8 x 3 (40 seconds rest between sets)
Power cleans: 60kg x 2, 80kg x 2, 90kg x 2
Rear Delt Flies: 5 x 12 pin 2

Kept the work fairly low as tomorrow morning I am supposed to be training with Mikey Lane and Dave Meer who are going to show me how to do the stones properly. Massive opportunity to learn from two top strongmen.

That said, walked away from this session with an upper back strain so it’s in the balance whether I’ll be in any condition to do them. Watch this space.

Updates

Fri, 15 Feb 2013 18:33:17 +0000

From now on, I’ll only be logging my workouts weekly.

Log Press: Max Effort Week 9/16

Fri, 01 Feb 2013 14:53:00 +0000

Log: 30kg x 10, 50kg x 3, 70kg x 3, 90kg x 3, 100kg x 3, 110kg x F x 2, 80kg x 12, 110kg x 1, 120kg x F x 2, 40kg x 10

Dips: 4 x 10 + 7 (nearly 5 x 10 - massive improvement!)

Tricep Pulldowns: 30kg 8 x 8 (8 seconds rest between sets) + a superset of 8 - 1 from 35kg to 70kg

Summary

Wasn’t expecting anything special as I have been carrying a hand injury since Sunday and a shoulder injury since Tuesday. Still, not a bad session overall. Have some videos to upload of it but my phone was running out of memory and the vids “stutter” so not sure it would be a pleasant viewing experience to be honest.

Really happy with the dips. So close with the last set but checking back over my log, the improvement from 3, 2, 2 to 4 x 10 in just 3 weeks is pretty good I think.

Nice rest now until another Sunday strongman session.

Squat & Deadlift: Dynamic Week 9/16Watson Bar Box Squat +...

Thu, 31 Jan 2013 18:12:46 +0000

Squat & Deadlift: Dynamic Week 9/16

Watson Bar Box Squat + bands @ 40kg resistance: 65kg x 10, 105kg x 5, 145kg 10 x 2 (30/40 seconds rest between sets)

Power Clean: 70kg x 3, 90kg x 2, 100kg x 1 (PR)

Deadlift: 100kg x 5, 140kg x 5, 180kg 8 x 2 (50 seconds rest between sets)

Also did a quick tester with the 100kg log… cleaned it up fine, couldn’t press it… then my wife shouted at me to stop being pussy, some lads turned their heads around (they were ‘pressing’ 20kg on the smith machine - one lad was wearing gloves and wrist wraps)… so I pushed the fucker up quicker than anything I have done with 100kg before. Should have the wife there all the time lol.

Good session with the squat… every rep was good and felt powerful.

After failing a 100kg power clean last week I wanted to put it right… so I did and that’s a PR.

Deadlifts felt shitting in the middle if I am honest. They shouldn’t at this weight really but really felt my back was ripped up with the squats. Funnily enough, the last 4 reps were great so must have been me being lazy.

Press: Dynamic Effort Week 9/16

Tue, 29 Jan 2013 11:26:39 +0000

Dip warm up: 10 reps

Press + 40kg resistance: 20kg x 10, 40kg x 5, 55kg 10 x 2 (50 seconds rest between sets)

Log Press: 40kg x 10, 60kg x 5, 70kg 3 x 5

Chest Rows: 30kg 5 x 5

DB Bench: 25kg 3 x 12

Meer Extensions: 8kg 3 x 12 each arm

Face Pulls: 20kg x 10, 25kg x 10, 30kg x 10, 35kg x 10, 40kg x 10 (no rest between sets)

Tricep Pulldowns: 30kg 8 x 8 (8 seconds rest between sets)

Squat: Max Effort Week 9/16

Mon, 28 Jan 2013 12:20:56 +0000

Safety Bar Squat: 60kg x 5, 100kg x 3, 140kg x 3, 160kg x 3, 180kg x 3 (3RM PR), 200kg x 2 (2RM PR), 210kg x 1, 220kg x 1 (1RM PR), 60kg 5 x 8 (8 seconds rest between sets)

1 Arm DB: 25kg x 3, 30kg x 1, 40kg x 1, 45kg x 1, 50kg x 1 (PR)

Bench Press: 50kg 5 x 8 (8 seconds rest between sets)

Summary

Started a new gym today to see what equipment is like. Very impressed I have to say. They have all of the squat bars I want which means I can finally do Westside properly. There are 3 log presses, a container full of stones and other goodies which are brought out most Sundays. A few top guys train there like Sean O’Hagan, Dave Meer, Mikey Lane… so in good company.

Just loved the vibe of the place. And the best part is it will save me £60 per month in diesel.

Safety squat bar is a nightmare… really flops around but I love it. Really feel all of the body is working to stabilise it. I’m expecting to see some really big changes over the next 3 - 6 months.

Sunday Strongman Events Competition

Mon, 28 Jan 2013 12:20:34 +0000

OH Medley - 90kg barbell clean and press, 90kg log FTOH and 60kg DB

15 seconds for two lifts - failed DB

Deadlift

240kg - failed 260kg but got it past knee. Small cyst on my hand was making grip a nightmare all day.

Farmers Walk - 110kg each for 20m

11.5 secs. Dropped it at start due to grip again. Lost 3 seconds and would have won the race had it not happened.

Loading Medley - Prowler push, sled pull, 75kg sandbag 20m each

52 secs. Grip on sandbag gave out. Lost 18 seconds sorting it out and again would have won event had it not happened.

Viking Press 100kg for reps

15 reps in 60 seconds

Squat & Deadlift: Dynamic Week 8/16

Thu, 24 Jan 2013 16:19:07 +0000

Squat with blue bands (approx 20kg/30kg resistance at top): 20kg x 5, 60kg x 5, 100kg x 5, 140kg 8 x 2 (40 seconds rest between sets)

Sumo Deadlift: 70kg x 3, 110kg x 3, 150kg 8 x 2 (60 seconds rest between sets)

Single leg squats: 65kg 5 x 5

Power Cleans: 70kg x 3, 80kg x 3, 90kg x 2, 100kg x f x 2

Summary

Dropped % on the squat and deadlift for this 6 week phase of dynamic work and have based it on the new 1RMS set in the previous cycles. I made good progress with my previous dynamic work but the bar speed slowed down too much and some sessions felt like grinders. Have revisited some Westside articles and made the change. The next 6 weeks will tell me what I need to know.

Other than that a good session. Bit disappointed to fail 100kg on the PCs but I was really close… bar nearly came up to chest. Bit of revision of technique and I’ll think I’ll hit it next time.

Decision now is whether to training Friday or skip it because a heavy strongman events session is coming up Sunday. Rest or carry on?

Press & Bench: Dynamic Week 8/16

Tue, 22 Jan 2013 14:41:55 +0000

DB Press Warmup: 11kg x 15, 13.5kg 3 x 15 (no rest between sets really)

Press with blue bands: 20kg x 5, 40kg x 5, 50kg 10 x 3 (30 seconds rest between sets)

Bench: 40kg x 10, 80kg 8 x 3 (30 seconds rest between sets)

Dips: 10, 5, 7, 5

Chest Rows: 23.5kg 5 x 15

Face Pulls: 30kg 3 x 60 seconds

Curls: 20kg x 60 seconds

Summary

Working set of approx 55% of 1RM on press + blue bands offering around 30 - 40kg resistance at the top.

Bench was 80% of 1RM.

Shoulder felt beat up but I put in a decent shift

Front Squat: Max Effort Week 8/16 & I passed out

Mon, 21 Jan 2013 21:56:05 +0000

DB Flat Bench Warmup: 16kg 4 x 15

Front Squat: 60kg x 10, 100kg x 3, 120lg x 3, 140kg x 3, 160kg x 3, 180kg x 2 (2RM PR), 190kg - F, 190kg - F, 120kg x 10 (10RM PR)

Single leg squats: 60kg 5 x 5

Planks: 5 x 40 seconds (20 seconds rest between sets)

Hypers: 3 x 20 10kg weight

Leg Ext: 20kg 90 seconds

18” Deadlifts: 140kg x 10, 180kg x 10, 230kg x 5 (5RM PR), 260kg x 2

Summary

Mixed session really. Hit a PR and felt strong. Then I loaded up 190kg and the bar rolled a bit too high up my chest and onto my neck. Passed out. Felt a bit shitty but did have a spotter so they caught me and no real damage to me or equipment.

I gave myself 2 mins to compose myself and then did a 10RM PR to make myself feel better.

A guy I used to train with every single session was in a bit late and need a bit of help with 18” deadlift technique so I ended up finishing the session with those. They hurt and I’m now ready for bed.

Bench: Max Effort Week 7/16

Fri, 18 Jan 2013 13:35:27 +0000

DB Inc. Bench warmup: 18.5kg 4 x 15

Bench: 50kg x 10, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3 (3RM PR), 105kg x 1 (1RM PR)

Dips: 6, 4, 4, 4, 5 (30 seconds rest between sets - last set was a little longer as someone was distracting me)

Chest Supported Rows: 23.5kg x 12, 26kg 2 x 12, 23.5kg x 15, 18.5kg x 15, 16kg x 15, 11kg x 15 (all supersetted)

Tricep Pulldowns: 20kg 5 x 12

Curls: 2 x 90 seconds 15kg bar (rapid as fook)

Summary

Well I finally got my bench sorted. I have never been able to press more than 90kg and sacked it off completely. Been working hard on triceps recently so I thought it was time to see if I could get the 100kg. Ended up getting 3 reps and a single at 105kg. Very happy indeed considering I haven’t trained it at all for nearly 3 months. Dips were a little crappy so I just did more reps.

Good finish to week 7.

Squats & Deadliftings: Dynamic Week 7/16

Thu, 17 Jan 2013 21:19:37 +0000

DB Inc. Bench warmup: 16kg 4x15

13” Box Squat: 70kg x 10, 110kg x 5, 140kg x 3, 160kg x 3, 172.5kg 3 x 2, 140kg 3 x 3 (45 seconds rest between all sets)

Deadliftings with blue bands (approx 40kg at top): 70kg x 10, 110kg x 3, 140kg x 3, 165kg 10 x 2 (45 seconds rest between all sets)

More deadliftings: 165kg 2 x 10 (1 min rest between sets)

Hypers: 5 x 20 (30 seconds rest between sets)

Summary

Added a little more endurance work to this session to see how it went. Ideally going for a 20 rep spread at the end of a deadlift session to try and build some lactic acid tolerance which will have some sort of crossover to a strongman deadlift event. Started with 165kg to see how it felt and I can confirm that after the previous squats and deads it felt like hell by the last couple of reps.

Which is exactly what I wanted

Press: Dynamic Upper Week 7/16

Wed, 16 Jan 2013 09:05:45 +0000

(warmup) DB Bench: 16kg x 15, 18.6kg x 15 then Tricep Ext: 21kg 2 x 15

Press: 20kg x 10, 40kg x 10, 50kg x 5, 60kg x 5, 70kg x 5, 75kg 8 x 3 (30 seconds rest between sets)

Dips: 9, 7, 5

Press (split jerk position): 60kg 3 x 5

Chest Rows: 23.5kg 5 x 12

Face Pulls: 25kg 2 x 90 seconds

Max Effort: Squats & 18" Deadlift Week 7/16

Mon, 14 Jan 2013 17:32:45 +0000

Box Squat: 60kgh x 10, 100kg x 10, 140kg x 3, 160kg x 3, 180kg x 3, 200kg x 3, 220kg x 2 (2RM PR), 230kg x 1 (1RM PR), 180kg x 6 (6RM PR)

18” Deadlift: 60kg x 10, 100kg x 10, 140kg x 10, 180kg x 10, 220kg x 3, 260kg x 3, 300kg x 1, 310kg x 1 (1RM PR), 220kg 2 x 10 (10RM PR)

Hyper Extensions: BW 20, 40, 30, 30, 30 (60 seconds rest between sets)

Leg Extensions: 15kg 2 x 90 seconds (60 seconds rest between sets)

Missed 235kg on Monday… really bugged me. Did 240kg about...

Thu, 10 Jan 2013 22:41:00 +0000

Missed 235kg on Monday… really bugged me.

Did 240kg about 20 seconds after 200kg.

Sumo Deads;p Max Effort Lower Week 6/16 Sumo Deadlifts: 70kg x...

Tue, 08 Jan 2013 17:35:22 +0000

Sumo Deads;p Max Effort Lower Week 6/16

Sumo Deadlifts: 70kg x 6, 110kg x 6, 150kg x 3, 170kg x 3, 190kg x 3, 210kg x 3 (PR), 225kg x 1 (PR), 235kg x 1 (iffy… not sure I completely locked it out tbh).

Pull Throughs: 30kg 2 x 90 seconds

Squats (Olympic/High Bar Style): 60kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 160kg x 3, 180kg x 2, 190kg x 1 (PR), 200kg x 1 (PR)

Pressing: Max Effort Upper Week 5/16

Fri, 04 Jan 2013 18:53:19 +0000

Some single arm tricep extensions to warmup as shoulder isn’t 100%… it helped last time out so was worth doing again

Strict Press: 20kg x 10, 40kg x 5, 50kg x 5, 60kg x 3, 70kg x 3, 80kg x 3, 85kg x 3, 90kg x 3, 95kg - F, 100kg x F

Push Press: 95kg x 3, 100kg x 3, 105kg x1, 110kg x 1, 120kg x F, 115kg x F, 100kg x 5 (5RM PR)

Seated DB Presses: 16kg 3 x 12, 11kg 5 x 12

Chest Rows: 16kg x 10, 23.5kg 5 x 10

BW Dips: 5, 5, 3 (PR) (last time was 3, 3, 2)

EZ Curls: 25kg x 6, 30kg x 6, 35kg x 6, 40kg x 6, 35kg x 6, 30kg x 6

Summary

Crappy fails on the press but I half expected it. Was determined to walk away with a 3 or 5 rep PR and I settled on 100kg in the end although I could perhaps have upped this to 105kg. Not massively important I guess at this stage. Was nice just to be able to press without any pain.

Chest rows were good… really hit the mid back which I don’t get with seated rows so these are staying in. Good for forearms and grip too.

Dips were good. I felt strong on them despite being about 1kg heavier than last time I tried. I think I have the technique nailed down now so I’m feeling confident about improving on these in the coming weeks. Need more tricep strength in my press!

Just some curls to finish off really.

Squats&Deads: Dynamic Effort Lower Week 5/16

Thu, 03 Jan 2013 16:08:00 +0000

Speed session…

Box Squats: 20kg x 10, 60kg x 10, 100kg x 5, 140kg x 3, 160kg x 3, 180kg x 3, 2, 2, 160kg 3 x 3, 140kg x 20 (Widowmaker PR)

Deadlifts: 60kg x 5, 100kg x 5, 140kg x 5, 180kg 5 x 1 (with each band adding approx 20kg resistance to the top), 140kg x 10 (with each band adding approx 20kg resistance to the top)

Leg Curls: 10kg x 2 mins

Summary

Had to be a quickish session today as I have too much to get on with for uni. However, it was a good session. Back was getting that pumped feeling again on the deads so I cut short the heavy stuff and switched to a higher rep final set to try and stretch out the hamstrings and it worked a treat. By this point I was toast from the high volume finishers so it was a quick jump on some leg curls to hit the quads a bit, some foam rolling and then home to eat/recover.

Widowmaker squats were grim. By rep 14 I was getting that pins and needles feeling on my upper limbs. Last two reps were grinders but I dug it out.

Oh and I also tested out my shoulder press and just did 5 reps of 50kg to see how my shoulder felt. Was absolutely fine so max effort upper day tomorrow should go ahead.

Pressing: Dynamic Effort Upper Week 5/16

Tue, 01 Jan 2013 15:37:00 +0000

Warmup on bike

Strict Press: 20kg x 10, 40kg x 5, 50kg x 5, 60kg x 5, 72.5kg 8 x 3 (60 seconds rest between sets)

Incline Bench: 20kg x 10, 40kg x 5, 65kg 10 x 3 (30 seconds rest between sets) and a final set of 18 reps

Log Grip DB Press: 15kg x 8, 25kg 2 x 8

Single Arm DB (right arm only): 15kg x 5, 25kg x 5, 40kg x 5, 60kg x F

Face Pulls: 25kg for 2 minutes

Summary

Crap session really. There is a really sharp pain where my left delt and bicep meets. Made pressing really painful towards the end.

Wanted to do dips and more DB presses but wasn’t to be. Did some single arm tricep extensions recommended by TVL that allowed me to do at least something on the DBs but this was a waste of a session really.

Squats!!! Max Effort Lower Week 5/16

Mon, 31 Dec 2012 16:23:19 +0000

Box Squat: 20kg x 10, 60kg x 3, 100kg x 3, 140kg x 3, 160kg x 3, 180kg x 3, 200kg x 3, 215kg x 3 (3RM PR), 225kg x 1 (1RM PR)

Leg Press: 10kg 4 x 10 (was going to do a 5th set but the angle of the machine is all wrong for my lower back - horrid, horrid exercise)
Hypers: 2 x 30 (return of the horrendous back pumps so stopped)

Leg Curls: 20kg x 60 seconfs, 15kg x 60 seconds, 10kg x 60 seconds

Side Bends: 21kg DB 4 x 10 each side supersetted

Summary

Was going for a single on the 215kg box squat as that would have been a 1RM PR but felt strong so 3 went up. Leg Curls are crap. I did 350kg on the machine over Leicester way… the one in my gym is set up all wrong. Really bunches my lower back up and I ended up getting a horrible pump on the right hand side. Tried to do hypers to work it out of my system and then spent 10 mins on the floor trying to stretch it out but retired to my car to cry.

I manned up and it went away after 10 mins. Went back into gym to do the leg curls and side bends so I had a pretty good session in the end. No idea how many reps on the leg curls but I was doing pretty much 1 every 1 and half seconds and there was only a 30 seconds rest between each set.