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Sparrow Legs Strongman Training

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SparrowIcon...25-09-2016 @ 15:27 
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always lookIng for the easy option
Member 9, 16506 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Thanks for the kind words you two, but it was an abysmal performance to be fair.
SparrowIcon...25-09-2016 @ 15:30 
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always lookIng for the easy option
Member 9, 16506 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Sunday 25th September

I've had a full week off since the comp. This was done to rest my injured arm and give myself a mental break, which I kind of needed. Not the 'reset' button has been hit and it's time to go again.

Jerk
up to 110kg x 2, 2, 2, 2, 2

CGBP
up to 90kg x 10, 10, 10

Snatch grip, stiff-legged, deficit deadlift
up to 110kg x 8, 8, 8
SparrowIcon...27-09-2016 @ 17:17 
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always lookIng for the easy option
Member 9, 16506 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Tuesday 27th September

6.00am session:

Squat - low bar
Up to 135kg X 8, 8, 8

CGBP
Up to 95kg X 8, 8, 8

Calf raises
3 X 12

Rope pull down
3 X 12

Did a few very light curls to finish off. Biceps still needs more time to rest.
SparrowIcon...07-10-2016 @ 04:45 
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always lookIng for the easy option
Member 9, 16506 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Quick update:

I trained on Wednesday last week - did 145kg for 4 sets of 6 on squat and 100kg for 4 sets of 6 on bench.

Then I had a busy weekend at the USN arena, sponsoring Bolton's Strongest Man with 24.7 Gymwear. I took part in a couple of our challenges on our stall as well as working up to a 110kg clean and jerk with no training equipment.

On Monday I squatted 150kg x 5, 5, 5, 5, 10 and did some calves and abs.

Then I trained yesterday:

Deadlift
70kg x 3
110kg x 2
150kg x 2
192.5kg x 2, 2, 2, 2, 2

4" deficit deadlift
110kg
150kg
180kg
200kg

I then did 3 x 15 on 45 degree back extensions, some calves, abs and 4 x 8 incline bench press. I also did 3 sets of rope pushdowns.

It was the start og the Olly Jackson Deadlift Routine. Grin
SparrowIcon...16-10-2016 @ 19:48 
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always lookIng for the easy option
Member 9, 16506 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Not done much since the last update. I 'pressed' last Sunday, which involved:

Jerk
110kg x 2, 2, 2, 2, 2
120kg x 0

Push Press
90kg x 4, 3, 3, 3, 3

Seated rack lockouts (close grip)
60kg x 5
80kg x 5
90kg x 5, 5
80kg x 6

Then I squatted 5 x 5 with 157.5kg on Tuesday and did some BB on Wednesday.

Today:

Jerk
112.5kg x 2, 2, 2, 2, 2

Push Press
90kg x 4, 4, 4, 4, 4

Seated rack lockouts (close grip)
60kg x 5
80kg x 5
90kg x 5, 5, 5
80kg x 8

Deadlift
90kg x 3
130kg x 1
170kg x 1
205kg x 1, 1, 1
200kg x 1, 1

15" Deadlift (off pins)
60kg x 3
100kg x 1
140kg x 1
170kg x 1
190kg x 1
200kg x 1
210kg x 1
SparrowIcon...17-10-2016 @ 22:09 
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always lookIng for the easy option
Member 9, 16506 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Trained at 6.00 a.m. this morning:

Incline bench
up to 90gk x 8, 8, 8, 8

Chest supported leverage row
4 x 8

Calves
3 x 20

Face pull
3 x 15

Ab pulldown
3 x 20

Low to high cable crossover
3 x 15

Triceps pulldown (single arm)
4 x 12
CHESTERIcon...18-10-2016 @ 19:40 
used to be WEAK AS PISS
Member 37, 2594 posts
SQ 160, BP 90, DL 202.5
452.5 kgs @ 80kgs UnEq
nice work mate.
love early sessions .
SparrowIcon...04-01-2017 @ 10:54 
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always lookIng for the easy option
Member 9, 16506 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Thanks Will. I've changed my schedule now to better fit in with my life. I now get in work early and train in the evenings. This suits me much better.

I really need to start updating this more.

I'm trying to 'get back into it' and have done a couple of sessions this week. (The only sessions I've really done recently are bodybuilding sessions roughy twice a week.)

'Highlights' from the last couple of sessions include:

Log press - 70kg x 3, 5, 7
Strict log press - 70kg x 6, 6, 6, 6
Deadlift - 150kg x 5, 5, 5
RDL - 130kg x 8
Incline BP - 90kg x 8, 8, 8
Wide grip chins - +15kg x 6, 6, 6, 6, BW x 12, 12, 12
Dips +20kg x 12, 12, 12
High bar squat - 130kg x 8
EZ curl - 40kg x 11, 11, 11
Rear delt ring flies - BW x 15, 15, 15
Incline DB curl - 15kg x 12, 12, 10

Looks quite a lot for two sessions, but that's the way it's going to be from now on!
SparrowIcon...05-01-2017 @ 09:06 
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always lookIng for the easy option
Member 9, 16506 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Wednesday 4th January

18" deadlift
50kg X 4
70kg X 4
90kg X 4
110kg X 4
130kg X 4
150kg X 4
170kg X 4
190kg X 4, 4

Log split jerk
62kg X 2
72kg X 2
82kg X 1
92kg X 1, 1, 1
Push press
62kg X 5
72kg X 5
77kg X 5
82kg X 5

BB row
100kg X 10, 10, 10

Incline DB press
40kg X 8, 8, 8

DB curl
35lb X 8, 8, 12
SparrowIcon...06-01-2017 @ 23:34 
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always lookIng for the easy option
Member 9, 16506 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Friday 6th January

Squat low bar
60 X 5
100 X 5
140 X 5
150 X 5
155 X 5

Strict press
55kg X 10, 10, 10, 15

Wide grip chin up
BW X 5
+20 X 5, 5, 5, 5

SLDL
55kg X 5
100 X 10, 10, 10

CGBP
60 X 5
80 X 6
90 X 6
100 X 6
105 X 6
110 X 6
Add slingshot
110 X 6

EZ curl
40 X 12, 12, 12

Rear delt ring flies
BW X 15, 15
CuddlesIcon...07-01-2017 @ 07:53 
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Eat.Cycle.Sleep.Win
Member 2, 12525 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
Happy new year to you and the family mate. Hope you're well x

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