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John's training journal - starting out in strongman

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JCarter123		...	25-02-2013 @ 20:35
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Monday 25th Feb 2013 First day of the Russian squat routine: Squats 10 x 20kg 8 x 60kg 6 x 100kg 2 x 147.5kg x 6 These were already hard and it's only day 1... DOH SLDL 10 x 52.5kg 6 x 100kg x 4 20 second hold on last rep Horizontal curls, 5 sets of 10 reps Front squats 10 x 20kg 8 x 40kg 6 x 60kg 6 x 100kg x 4 Hangs from barbell BW x 30 seconds x 3 BW + 20kg x 15 seconds x 3 50kg dumbbell hold x 45 seconds
JCarter123		...	27-02-2013 @ 19:13
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Wed 27th Feb 2013 Squats 2nd day of RSR 8 x 60kg 6 x 100kg 3 x 147.5kg 3 x 147.5kg 3 x 147.5kg 3 x 147.5kg 3 x 147.5kg 2 x 147.5kg + 1 fail Think I overdid the front squats on Monday, still getting used to the routine. 2-block CGBP (paused) 10 x 20kg 6 x 30kg 3 x 40kg 2 x 50kg 1 x 60kg 1 x 70kg 1 x 80kg 5 x 90kg 3 x 95kg 2 x 100kg These felt strong Leg extensions 10 x 40kg 10 x 50kg x 4 Incline bench 10 x 20kg 8 x 40kg 6 x 60kg 4 x 80kg 2 x 90kg 1 x 100kg assisted Never done these before not on the smith. Felt I was pushing away rather than up. Calf raises 20 x 100kg x 5 Face pulls 5 set of 10 reps, pyramid
JCarter123		...	01-03-2013 @ 18:29
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Fri 1st Mar 2013 Squats RSR day 3 8 x 20kg 6 x 60kg 6 x 100kg Belt on 2 x 147.5kg x 6 Already I am fed up of squatting 3 times a week... Deadlifts DOH 8 x 100kg 4 x 140kg Mixed grip 2 x 180kg x 2 Back so tired from all the squatting this week... Lat pull downs Happy to have 2 days off doing legs. Gonna get some shoulder PBs tomorrow to cheer myself up...
JCarter123		...	02-03-2013 @ 14:24
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Sat 2nd Mar 2013 Jerks from rack 10 x 20kg (strict press) 6 x 20kg 8 x 40kg (strict press) 6 x 50kg 5 x 60kg 2 x 70kg 2 x 80kg 1 x 90kg 1 x 95kg 1 x 100kg PB Probable more there but wanna save it for another day 1-arm dumbbell press 5 x 20kg LnR 5 x 30kg LnR 3 x 40kg R 2 x 50kg R 1 x 55kg R 2 x 60kg R PB for reps Wanted to get 3-4 reps but as I have a cold and trained legs 3 times this week, I'm still happy enough.
JCarter123		...	02-03-2013 @ 14:40
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq
JCarter123		...	04-03-2013 @ 18:53
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Mon 4th Mar 2013 DOH SLDL 1 x 52.5kg 20 second hold 1 x 92.5kg 20 second hold 1 x 112.5kg 20 second hold 1 x 132.5kg 20 second hold Squats RSR day 4 8 x 60kg 6 x 100kg belt on 4 x 147.5kg 4 x 147.5kg 4 x 147.5kg 4 x 147.5kg 4 x 147.5kg 3x 147.5kg + 1 fail Horizontal bicep curls 5 sets Front Squats 10 x 20kg 8 x 40kg 6 x 60kg 6 x 90kg belt on 4 x 100kg 3 x 120kg 1 x 140kg fail Don't know why I went for this but I did. Dumbbell Holds 50kg x 80 seconds 50kg x 50 seconds 50kg x 35 seconds
JCarter123		...	06-03-2013 @ 20:00
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	6th Mar 2013 2-block CGBP (paused) 10 x 20kg 5 x 30kg 3 x 40kg 1 x 50kg 1 x 60kg 1 x 70kg 1 x 80kg 1 x 90kg 3 x 100kg 1 x 110kg PB Leg extensions 10 x 30kg 10 x 40kg 10 x 50kg 10 x 60kg 10 x 70kg Strict press 10 x 55kg x 3 1-handed deadlift 3 x 55kg Squats RSR day 5 8 x 80kg 6 x 90kg 8 x 80kg paused belt on 4 x 100kg 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg These were hard. Think I'm over doing it with the assistance work. Will ease off next week. Really not looking forward to Friday's session...
JCarter123		...	08-03-2013 @ 19:05
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Friday 8th March 2013 Squats RSR day 6 10 x 60kg 10 x 60kg 8 x 90kg 4 x 120kg 5 x 147.5kg 5 x 147.5kg 5 x 147.5kg 5 x 147.5kg 5 x 147.5kg last one assisted 4 x 147.5kg last two assisted So hard Deadlifts stiff leg doh 10 x 52.5kg 6 x 92.5kg 4 x 132.5kg regular deadlift doh 1 x 165kg FAIL (80% there but grip not quite strong enough) mixed grip 2 x 165kg 2 x 182.5kg belt on 1 x 212.5kg PB (10kg PB for strapless) Grip was fine on this. Back was the limiting factor. Lift was slightly hitched. Really pleased to do a reasonably heavy deadlift without any back pain. Will perhaps try 220kg next week.
JCarter123		...	10-03-2013 @ 16:03
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	10th Mar 2013 Strict press 10 x 20kg 6 x 30kg 5 x 40kg 4 x 50kg 3 x 60kg 2 x 70kg 1 x 80kg 1 x 85kg fail so close 5 x 70kg DOH deadlift holds (medium thickness bar) 60kg x 20 seconds 80kg x 20 seconds 100kg x 20 seconds 120kg x 20 seconds 100kg x 35 seconds Sit ups 10 x 20kg x 3 CoC 10 x T 5 x 1 3 x 1.5 1 x 1.5 15 second hold 1 x 1 20 second hold 1 x T 30 second hold
JCarter123		...	11-03-2013 @ 20:01
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Monday 11th Mar 2013 Squats RSR day 7 10 x 20kg 20 x 60kg 6 x 100kg Belt on 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg 1 arm rows 10 x 30kg 8 x 40kg 8 x 40kg 4 x 50kg 4 x 50kg Rows 10 x 52.5kg 8 x 72.5kg x 3
JCarter123		...	13-03-2013 @ 19:28
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	13th Mar 2013 3-block CGBP (paused) 10 x 20kg 5 x 30kg 3 x 40kg 2 x 50kg 1 x 60kg 1 x 70kg 1 x 80kg 1 x 90kg 3 x 100kg 3 x 112.5kg assisted (spotter was far too keen ) CGBP 10 x 60kg 8 x 70kg 6 x 80kg 3 x 90kg 1 x 95kg + 1 fail 3 x 95kg assisted (f**king spotter) Squats RSR day 8 10 x 20kg 8 x 60kg 6 x 100kg 6 x 147.5kg 6 x 147.5kg 6 x 147.5kg 6 x 147.5kg 6 x 147.5kg last one assisted 4 x 147.5kg last one assisted Definitely getting stronger even though I'm not quite finishing the reps. Probably should've set the weight 2.5-5kg lighter from the start. Nevermind gonna stick with it to the end.
JCarter123		...	18-03-2013 @ 19:44
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	18th Mar 2013 Squats RSR day 9 10 x 20kg 8 x 60kg 6 x 100kg belt on 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg 2 x 147.5kg Strict press (paused) Trying out the RSR for this 10 x 20kg 8 x 40kg 5 x 60kg Belt on 2 x 67.5kg 2 x 67.5kg 2 x 67.5kg 2 x 67.5kg 2 x 67.5kg 2 x 67.5kg Had hands slightly wider after reading some threads which felt weird but sure I'll get used to it. Deadlifts DOH 10 x 60kg 8 x 100kg 6 x 140kg 4 x 150kg PB for reps (I think) Mixed grip 8 x 180kg PB for reps Felt solid today, no back pain. Prob had a couple more in there and def could've done more if I had straps so pretty pleased with these. Inclined bench on smith 10 x 35kg 10 x 40kg 10 x 50kg 10 x 60kg 10 x 70kg 10 x 80kg 6 x 90kg Happy with today. Wednesday is going to be hard.
JCarter123		...	20-03-2013 @ 19:57
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	20th Mar 2013 Dumbell holds 50kg x 60 seconds 50kg x 45 seconds Squats RSR day 10 10 x 60kg 6 x 100kg 1 x 140kg belt on 5 x 157.5kg 5 x 157.5kg 5 x 157.5kg 4 x 157.5kg + 1 fail 4 x 157.5kg last 2 assisted Strict press (paused) RSR day 2 10 x 20kg 8 x 40kg 3 x 67.5kg 3 x 67.5kg 3 x 67.5kg 3 x 67.5kg 3 x 67.5kg 3 x 67.5kg 2-block CGBP (paused) 10 x 20kg 6 x 40kg 3 x 60kg 2 x 80kg 2 x 100kg 1 arm deadlifts 5 x 52.5kg 3 x 72.5kg 1 x 80kg failed several times 1 x 75kg failed several times DOH deadlift holds 102.5kg x 20 seconds 102.5kg x 20 seconds 102.5kg x 30 seconds
JCarter123		...	22-03-2013 @ 22:01
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Post Edited: 25.03.2013 @ 19:26 PM by JCarter123 Friday 22nd March 2013 Squats RSR day 11 10 x 20kg 8 x 60kg 6 x 100kg belt on 2 x 147.5kg x 6 Strict press (paused) RSR day 3 10 x 20kg 10 x 40kg belt on 2 x 67.5kg x 6 Dumbbell curls 10 x 14kg x 4 Sit ups 10 x 20kg x 3
JCarter123		...	25-03-2013 @ 19:22
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	23rd Mar 20130 18inch deads 10 x 60kg 8 x 90kg 6 x 130kg 4 x 160kg 3 x 190kg 3 x 210kg 2 x 240kg 1 x 260kg fail Back pretty f**ked Atlas stones 1 x 80kg 1 x 105kg 1 x 120kg PB without tacky 1 x 135kg 1 x 160kg lapped but not loaded Back proper f**ked

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