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John's training journal - starting out in strongman

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JCarter123		...	25-03-2013 @ 19:25
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Post Edited: 26.03.2013 @ 17:56 PM by JCarter123 25th Mar 2013 Squats RSR day 12 10 x 20kg 8 x 60kg 6 x 100kg 1 x 140kg belt on 4 x 165kg 4 x 165kg 4 x 165kg last 2 assisted 2 x 165kg both assisted Back felt ok to start with but really sore after the 1st 165 Strict press (paused) 10 x 20kg 8 x 40kg 4 x 67.5kg x 6 Calf raises on machine 20 x 100kg 16 x 120kg 12 x 140kg 8 x 160kg CGBP 10 x 40kg 8 x 60kg 6 x 80kg 4 x 100kg last 2 assisted
JCarter123		...	27-03-2013 @ 18:47
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Wednesday Squats RSR day 13 8 x 20kg 6 x 60kg 4 x 100kg Belt on 2 x 147.5kg x 6 Strict press (paused) RSR day 5 10 x 20kg 8 x 40kg 2 x 67.5kg x 6 Front squats 6 x 67.5kg x 6 Felt weak tonight so that's all I did.
JCarter123		...	29-03-2013 @ 17:28
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Fri 29th Mar 2013 Squats RSR day 14 10 x 20kg 8 x 60kg 6 x 100kg 1 x 140kg 1 x 160kg belt on 3 x 175kg 3 x 175kg 3 x 175kg So happy to get through these without help. Felt really strong, must've been all the booze last night! Strict press (paused) RSR day 10 x 20kg 8 x 40kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg Very hard but made it all the way through Deadlifts DOH, slightly thicker bar 10 x 67.5kg 8 x 100kg 2 x 140kg mixed grip 1 x 180kg 1 x 200kg 1 x 220kg fail no power in legs to get it off the floor Inclined bench on smith 10 x 20kg 10 x 40kg 8 x 60kg 6 x 80kg 3 x 100kg 3 x 10 box jumps to ~24 inches (would like to have done these to a higher height)
JCarter123		...	31-03-2013 @ 15:06
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Sunday 31st Mar 2013 Squats RSR day 15 10 x 20kg 8 x 60kg 6 x 100kg belt on 2 x 147.5kg x 6 Strict press (paused) RSR day 7 10 x 20kg 8 x 40kg 2 x 67.5kg x 6 Deadlift holds DOH, slightly thicker bar 60kg x 20 seconds 80kg x 20 seconds 100kg x 20 seconds 120kg x 20 seconds 130kg x 15 seconds 3 sets cable rows Various box jumps working up to 3 sets of 5 to 39 inches.
JCarter123		...	03-04-2013 @ 19:24
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Wed 3rd April 2013 Squats RSR day 16 Various warm ups on the smith machine 3 x 130kg 3 x 130kg 1 x 160kg belt on 2 x 185kg 2 x 185kg Strict press (paused) RSR day 8 6 x 67.5kg 6 x 67.5kg 6 x 67.5kg 6 x 67.5kg last rep not paused 6 x 67.5kg not paused 6 x 67.5kg not paused, last rep slight leg twitch after a failed attempt Forgot to put my belt on... CoC 10 x S 10 x T 6 x 1 4 x 1.5 1 x 2 failed on left 1 x 2 failed on left First time closing the number 2, well happy with this. The left is not far behind either.
JCarter123		...	05-04-2013 @ 19:03
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Post Edited: 05.04.2013 @ 19:12 PM by JCarter123 5th April 2013 Squats RSR day 17 (only one to go!) 12 x 20kg 8 x 60kg 6 x 100kg 2 x 147.5kg x 6 (very slow almost paused) Strict press (paused) 10 x 20kg 8 x 40kg 2 x 60kg x 5 (was supposed to be 67.5kg but only realised 2nd to last set) 2 x 67.5kg x 2 SLDL DOH 10 x 60kg 20 second hold on last rep 8 x 100kg 20 second hold on last rep 6 x 120kg 20 second hold on last rep 4 x 140kg 3 x 150kg 1 x 160kg fail (due to grip not back) 2 x 150kg + 1 fail (due to grip not back) Some 60kg snatches Some 40kg hanging snatches
JCarter123		...	07-04-2013 @ 14:25
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Sunday 7th April 2013 Squats RSR day 18, PB day 10 x 20kg 6 x 60kg 2 x 100kg 1 x 140kg 1 x 160kg Belt on 1 x 180kg 192.5kg PB Back completely f**ked after this, pulled it AGAIN. So disheartened Couldn't do any more, just stretched, cried and went home.
JCarter123		...	07-04-2013 @ 14:38
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq
JCarter123		...	10-04-2013 @ 07:50
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Just some CoC last night finishing with closing the #2 (right only). I have a slipped disc from Sunday's squats so won't be training much over the next few weeks and the upcoming comps look doubtful.
JCarter123		...	14-04-2013 @ 15:09
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	14th Apr 2013 First day back in the gym after slipping a disc. Obviously taking things very slowly. Strict press (paused) 10 x 20kg 8 x 40kg 4 x 50kg 2 x 60kg 2 x 72.5kg Wanted to do more but could feel it working my back a bit too much so left it there. Some flys. 2-block CGBP (paused) 10 x 20kg 5 x 40kg 5 x 60kg 5 x 80kg 3 x 90kg 2 x 100kg No pain Dumbbell holds 40kg x 60 seconds 50kg x 60 seconds Heard my back muscles tear a bit on the pick up so stopped. Stretching and planks. Obviously my back is still very weak and tender so need to take things really slow. CGBP is about the only thing I can do currently
JCarter123		...	18-04-2013 @ 11:00
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	18th Apr 2013 CoC S x 30 T x 15 1 x 10 1.5 x 5 1.5 x 2 2 x 1 1 x 1 15 second hold Ordered a wrist roller so looking forward to training with that soon.
JCarter123		...	21-04-2013 @ 21:02
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	19th April Just did some machine work in the gym at my hotel. Leg press up to 80kg - was hurting back a bit so stopped Chest press up to 90kg Lat pull down up to 60kg Shoulder press up to 80kg One arm dumbbell rows with 10kg 21st April Rehab work: plank/baby/cobra - 20 seconds each x 2 side plank with twists - 20 seconds plus 5 twists x 2 foam roller - 5 x 10 seconds each side plank reaches - 5 each side x 2 Wrist roller: Forward/back x 2 with 2.5kg Forward/back x 2 with 2.5kg CoC: 10 x T 5 x 1 5 x 1 10 x 1 1 x 1 20 second hold
JCarter123		...	24-04-2013 @ 20:40
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	24th April Wrist roller Forward/back x 1 with 5kg Forward/back x 1 with 5kg Forward/back x 1 with 5kg Forward/back x 1 with 5kg Forward/back x 1 with 5kg CoC 10 x T 8 x 1 5 x 1.5 1 x 1.5 with 10 second hold Start back at the gym properly tomorrow on the 5/3/1 system
JCarter123		...	25-04-2013 @ 19:17
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Post Edited: 25.04.2013 @ 19:18 PM by JCarter123 25th April 2013 Strict press (paused) 5 x 25kg 5 x 35kg 5 x 40kg 5 x 45kg 5 x 50kg 10 x 55kg Lat pull downs 10 x 10kg 10 x 20kg 10 x 30kg 10 x 40kg 10 x 50kg Inclined bench on smith 10 x 20kg 10 x 60kg 10 x 65kg 10 x 70kg 10 x 75kg 10 x 80kg Tricep push downs, 5 sets of 10 One arm rows, 4 sets of 10 with 18kg Core work Plank/baby/cobra 30 seconds each x 2 Side plank 20 seconds + 5 twists Roller 5 sets of 10 second leg raises Plank reaches 5 each side x 2 30 seconds bent leg raise/15 seconds straight leg raise/10 seconds straight leg and arm raise Push press 10 x 40kg 10 x 60kg 10 x 40kg 6 x 60kg Had to be really careful with my back on these, keeping the core very tight. Gonna stay off using a belt for as long as possible.
JCarter123		...	27-04-2013 @ 00:15
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Post Edited: 27.04.2013 @ 10:53 AM by JCarter123 27th April 2013 Deadlifts 5 x 40kg 5 x 60kg 5 x 70kg 5 x 77.5kg 5 x 82.5kg 7 x 87.5kg All very hard Front squats (with Olympic grip) 5 x 20kg 5 x 40kg 10 x 40kg x 3 SLDL 40kg x 10 x 5 Core work Plank/baby/cobra 30 seconds each x 2 Side plank 20 seconds + 5 twists x 2 Roller 10 sets of 10 second leg raises Plank reaches 5 each side 30 seconds bent leg raise/15 seconds straight leg raise/10 seconds straight leg and arm raise Leg press 10 x 50kg 10 x 100kg x 4 Wrist roller Back/forward x 2 with 2.5kg x 4 CoC 10 x T 5 x 1 2 x 1.5 1 x 2 1 x 2 Fail Still failing on the left. Can't double the right either even with a 30 second break. It will come though. Back felt so sore tonight. Deadlifts were very hard.

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