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Abolishing my shame

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KevC86IconAbolishing my shame20-10-2014 @ 19:41 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
Post Edited: 31.12.2014 @ 20:42 PM by KevC86
Following on from my shameful performance at Yorkshires strongest man yesterday I've decided to start keeping a public log of my training as I fight to get ready for North Englands 2015 and prove that yesterday was just a bad day at the office.



I've got about 6 or 7 months between now and then, and the goals for that time are:

150 overhead - not really sure what my current max split jerk is, I suspect around 125, but will try to test it this weekend so I know exactly how much I need to improve.

140 log - fluffed a 120 on the Giant hulks log yesterday, so my log max is currently 115.

350 deadlift - current max is 300 unsuited. Only recently started pulling in a suit, and failed a 320 pull at the bottom of my knees yesterday.

300 x 5 squat - wraps + belt only.



So there we are. Other bits of info that may be of interest:

Been weight training for about 8 years, but was primarily bb related until 12 months ago when I decided I wanted to try competing in strongman.

Did my first comp at Bodypower in may of this year and placed about 5th out of 25 guys.

Yorkshires strongest man was my first go at the opens, my 3 previous comps have all been novice level, but I have no desire to hang around in novices, and have a pretty poor opinion of most of the guys with 300+ deads and 120+ logs who compete as novices.



I think that covers all my bases, will likely be doing a light session tomorrow afternoon, and then back to heavy training on Friday once the aches from yesterday have subsided.

EDIT: Lifts as of 31/12/14 + annual progress

Strict press, 115 x 1, 110 x 2.
Push press, 120 x 2, 110 x 5.
Strict log, 105 x 1, +25kg since aug.
Log press, 125 x 1, +25kg since aug.
Paused squat, 240 x 2, 220 x 5.
Squat, 300 x 2, +40kg, +1 rep.
Deadlift, 320 x 1, +50kg.
Deficit deadlift, 300 x 1.
SLDL, 275 x 1, +70kg.
60mm axle deadlift, 135 x 2.
unit94Icon...20-10-2014 @ 19:49 
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what is everyone's fran time?
Member 3986, 8587 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
How come you split jerk mate?
KevC86Icon...20-10-2014 @ 20:12 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
Just find it more comfortable with a bar or axle, but it doesn't suit at all when it comes to log, so I'm reduced to push jerking.
unit94Icon...20-10-2014 @ 20:22 
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what is everyone's fran time?
Member 3986, 8587 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Yeah log is unforgiving! whats your strict like?
kingham22Icon...20-10-2014 @ 20:27 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
alright kev nice to see a journal from u thats a good squat goal.
KevC86Icon...20-10-2014 @ 20:32 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
Strict is improving, I believe its currently about 110 on a bar and 100 on a log, but don't have my numbers to hand so cant guarantee that.

Cheers Mark, my 300 was with wraps, and reasonably comfortable, so getting up to 5 reps shouldnt be too hard, which is good as I don't plan on making squat a big priority, rather focus will be on deads and overhead.
KevC86Icon...21-10-2014 @ 17:58 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
Well hit a light session today, and it confirmed what I already knew, I'm a broken man after sunday. Lower back is a bit tender, but biceps and elbows are shot to bits. Anyway, heres what I managed:

Incline press: 90kg x 3, 90 x 3, 90 x 3.
Squats: 180 x 2, 180 x 2, 180 x 2.
Strict press: 80 x 2, 80 x 2, 80 x 2.
Deadlifts: 180 x 3, 180 x 3, 180 x 3.

Other than the incline, which felt brutal, the rest were all very comfortable. Followed up with lots of stretching, and hoping to get back to my usual morning mobility work tomorrow, assuming I'm confident I can get down to the floor and back up without the use of a handrail.

I also weighed myself today, sitting at 128kg (or a little over 20st for those who prefer to work in old money). No real targets for weight, expecting to be about 130kg by North Englands, but so long as the strength goes up and my fitness gets closer to its former level I wont worry much about my weight going up or down.
KevC86Icon...24-10-2014 @ 20:44 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
Ok, first proper session back after Yorkshires.

Beltless squats

200 x 1,
230 x 1,
250 x 1.
All comfortable, just to warm up and get in my squat groove.

Squats - belt and sleeves.

220 x 1,
220 x 5 - happy with this, probably another 1 or 2 there, but no spotter so didnt want to push too far, also out of practice at squatting for more than 3 reps, so played it safe.

Log press

100 x 1,
110 x 1,
115 x 1,
115 x f.
Appears the biceps ache i had for tuesdays session wasnt just the usual soreness as the cleans for these were killing me, so much so that i didnt even bother trying to press the final rep, just dumped the log after struggling to clean it. Must have pulled my right biceps on stones last weekend, not a huge problem, will just have to work around it for the next week or 2.

Deadlift

200 x 1,
240 x 1,
260 x 1,
260 x 3 - default PB.

Deads felt strong enough, though a little slow. The triple is a PB purely on account of the fact i've never tried repping anything over 240, there was a 4th rep there, but it would have meant hitching which i try to avoid when training.


Overall a slightly disappointing session, but not too bad considering its only 5 days since Yorkshires.

Front squats, strict press and fitness work on the agenda for tomorrow.
PhillippeHalterIcon...24-10-2014 @ 20:52 
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Are horror films healthy...?
Member 5449, 2203 posts
Which comp did you do at BodyPower Kev?
KevC86Icon...24-10-2014 @ 22:10 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
I did the first timers class at Bodypower. Enjoyed it, well ran comp and a good atmosphere.
KevC86Icon...25-10-2014 @ 13:10 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
Trained at the other halfs gym today, as is usual on a saturday, plates are limited, so exercise selection is chosen accordingly.

Strict press,

90 x 1,
100 x 1, 1,
95 x 3,
90 x 2 - should have been 5, no idea why it went so wrong.

Front squats,

170 x 3 - very easy,
200 x 3 - nice, heaviest i've done for reps in quite a while,
170 x 8 - PB vid of this set can be seen here https://www.facebook.com/video.php?v=10152333826811968&l=608916...

Sprints on stationary bike (would usually use rowing machine, but with my arm being goosed i didnt like the idea of that).

1km in 46s,
1km in 50s.

Turns out these were a bad idea after front squats, couldnt really push it because it was agony on the thighs.

Finished off with some accessory work for shoulders, and then stretching.
KevC86Icon...26-10-2014 @ 13:47 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
Not a great session today, everything felt heavy, still made my planned reps, but it was tough going.

Beltless squats,

200 x 1,
220 x 1,
240 x 1 - much heavier than a 240 squat has any right to be.

Squats,

240 x 1,
240 x 3 - last rep was a struggle, at best might have been able to grind out 1 more rep.
speed set, 200 x 2 - slow out of the hole, but able to accelerate sufficiently that the bar left my shoulders at the top of the reps. Hopefully the paused squats I'm adding on thursdays will help speed up my explosiveness out of the hole.

Double deadlifts (first pull from a 3" deficit, 2nd pull from floor),

200 x 1,
220 x 1,
240 x 1 - all reasonably quick and tidy.

SLDL,

200 x 2,
200 x 2 - both quite easy, so upped weight.
220 x 2,
220 x 2 - slower, but still reasonably comfortable.

Strict press - speed doubles,

80 x 2,
80 x 2,
80 x 2,
80 x 2 - starting to slow down,
80 x 2 - slower still, time to call it a day.

Some stretching to finish, and planning on some time on the foam roller this evening.
KevC86Icon...28-10-2014 @ 21:23 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
Poor session last night, arm is starting to irritate me now.

'Speed' strict log,

80 x 2,
80 x 2,
80 x 2 - started off slow, and weren't getting any faster so I called it here.

Paused incline press,

60 x 3,
60 x 3,
60 x 3 - these moved much faster, but still uncomfortable on the arms holding them on my chest.

Paused front squats,

160 x 2,
160 x 2,
160 x 2 - these all felt nice.

Front squats,

180 x 1,
200 x 1 - had hoped for a 220 single as well, but knew it wasn't to be so didn't bother attempting it.


If the arm isn't showing signs of improvement by the weekend I may take most of next week off to let it heal, but hopefully that wont be necessary as time off from training is depressing.
KevC86Icon...29-10-2014 @ 21:22 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
Much better session tonight Happy

Double deadlifts,

210 x 1,
250 x 1,
270 x 1 - PB (both as a double, and also a deficit PB)

Deadlifts,

270 x 3 - PB - wanted this one for a while, tried it a couple weeks before Yorkshires, but was having a bad day and couldn't even manage a double.

Strict press,

90 x 1,
100 x 1,
107.5 x 1 - PB - happy with this as my previous best of 105 was done in sleeves and wrist wraps, this was done with neither.
100 x 2.


The plan for tomorrow is to work up to a max squat, and see what I'm capable of doing in wraps, and how far away from the 300 x 5 target I am.
KevC86Icon...30-10-2014 @ 21:17 
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Naps, family time and good food.
Member 5141, 2034 posts
SQ 300, BP 180, DL 340
820.0 kgs @ 125kgs UnEq
Another decent session tonight, even if I didn't get to test my max squat.

Beltless squats,

180 x 1,
220 x 1,
230 x 1.

Squats,

230 x 1,
230 x 5 - PB? - will have to get onto my old phone so I can get a new list of my pbs made somewhere I can more easily check it.

Strict press,

100 x 1,
100 x 1,
100 x 5 - PB, previous best was 100 x 4.

Pendlay rows,

100 x 6,
100 x 6,
100 x 6.

Followed this up with some accessory/pump work for back before calling it a day. Have secured a reliable training partner for tomorrows session so should get to test max squat then, as well as doing my first events since Yorkshires, probably just some light stones, and maybe suited deads.

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