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Starting Strongman - My training log (Advice and tips appreciated)

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stephen9069		...	18-10-2012 @ 19:47
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	THURSDAY - 18/10/2012 LEGS SQUAT (MACHINE - PLATE LOADED) 100kg X 6 150kg X 6 180kg X 4 200kg X 4 220kg X 4 240kg X 2 270kg X 1 300kg X 1 SQUAT (SMITH MACHINE) 60kg X 6 80kg X 6 100kg X 3 110kg X 3 120kg X 3 LEG EXTENSIONS 150kg X 15 150kg X 15 150kg X 15 150kg X 15 150kg X 15 LEG CURLS 100kg X 15 100kg X 15 100kg X 15 100kg X 15 100kg X 15 LEG PRESS 70kg X 6 80kg X 6 90kg X 6 100kg X 6 110kg X 6 CALF RAISES 100kg X 15 100kg X 15 100kg X 15 100kg X 15 100kg X 15 Squat machine dont really mean much but it will have to do for now im hoping to knock up a squat rack out of some scaffolding along with getting my own event equipment together
stephen9069		...	22-10-2012 @ 18:21
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	MONDAY - 22/10/2012 No training tonight was at the hospital to finally find out after nearly 2 years what they want to do with my wrist and they came to the conclusion that there not going to do anything so im stuck with the lost rotation in my wrist now due to the torn cartlidge.
stephen9069		...	23-10-2012 @ 20:36
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	TUESDAY - 23/10/2012 CHEST BENCH PRESS (OLYMPIC BAR) 60kg X 10 80kg X 6 100kg X 6 105kg X 3 110kg X 3 115kg X 2 125kg X 2 135kg X 1 140kg X 1 145kg X 1 150kg X FAIL INCLINE BENCH PRESS (SMITH MACHINE) 40kg X 6 50kg X 6 60kg X 6 70kg X 3 80kg X 3 90kg X 2 100kg X FAIL PEC DECK 120 X 15 120 X 15 120 X 15 INCLINE DUMBELL PRESS (WEIGHT EACH HAND) 25kg X 10 30kg X 6 35kg X 6 40kg X 4 40kg X 4 DIPS BODY WEIGHT (BW = 21 STONE) REPS TO FAILURE BW X 15 BW X 11 BW X 9 BW X 7 BW X 6 Took a few extra reps to get warmed up and moving but once i did it felt like a really good session videos will be posted of my bench attempt in the training and vids section
stephen9069		...	25-10-2012 @ 21:17
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	THURSDAY - 25/10/2012 SHOULDERS SHOULDER PRESS (OLYMPIC BAR) 60kg X 6 (Strict Press) 65kg X 6 (Strict Press) 70kg X 4 (Strict Press) 75kg X 4 (Strict Press) 80kg X 2 (Strict Press) 85kg X 2 (Push Press) 90kg X 2 (Push Press) 100kg X 1 (Push Press) 110kg X FAIL 110kg X FAIL UPRIGHT ROWS (CABLES) 80kg X 6 Followed by front dumbell raises 10kg (Each Hand) X 10 80kg X 6 Followed by front dumbell raises 10kg (Each Hand) X 10 80kg X 6 Followed by front dumbell raises 10kg (Each Hand) X 10 80kg X 6 Followed by front dumbell raises 10kg (Each Hand) X 10 80kg X 6 Followed by front dumbell raises 10kg (Each Hand) X 10 SHRUGS (SMITH MACHINE) 90kg X 10 Followed by side dumbell raises 10kg (Each Hand) X 10 120kg X 10 Followed by side dumbell raises 10kg (Each Hand) X 10 140kg X 10 Followed by side dumbell raises 10kg (Each Hand) X 10 160kg X 10 Followed by side dumbell raises 10kg (Each Hand) X 10 180kg X 10 Followed by side dumbell raises 10kg (Each Hand) X 10 STANDING SHOULDER PRESS MACHINE 50kg X 20 60kg X 18 70kg X 16 80kg X 14 90kg X 12 100kg X 10 Felt like a really good session tonight and really enjoyed it, the 110kg press aint that far away just got to keep working then ill get the lockout. My shoulders are shattered now, i think yesterdays missed gym session helped with tonight.
stephen9069		...	29-10-2012 @ 19:26
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Post Edited: 29.10.2012 @ 19:27 PM by stephen9069 MONDAY - 29/10/2012 SHOULDERS SHOULDER PRESS (OLYMPIC BAR) 60kg X 6 strict 70kg X 4 strict 75kg X 4 strict 80kg X 2 strict 90kg X 2 push press 100kg X 1 push press SEATED SHOULDER PRESS (SMITH MACHINE) 30kg X 6 Followed by front raises 10kg X 10 (weight each hand) 40kg X 4 Followed by front raises 10kg X 10 (weight each hand) 50kg X 4 Followed by front raises 10kg X 10 (weight each hand) 60kg X 4 Followed by front raises 10kg X 10 (weight each hand) 70kg X 4 Followed by front raises 10kg X 10 (weight each hand) 80kg X 2 Followed by front raises 10kg X 10 (weight each hand) UPRIGHT ROWS (CABLES) 60kg X 10 Followed by side raises 10kg X 10 (Weight each hand) 60kg X 10 Followed by side raises 10kg X 10 (Weight each hand) 60kg X 10 Followed by side raises 10kg X 10 (Weight each hand) 60kg X 10 Followed by side raises 10kg X 10 (Weight each hand) 60kg X 10 Followed by side raises 10kg X 10 (Weight each hand) DUMBELL SHRUGS 40kg X 20 (Weight each hand) 40kg X 20 (Weight each hand) 40kg X 20 (Weight each hand) 40kg X 20 (Weight each hand) 40kg X 20 (Weight each hand) STANDING MACHINE SHOULDER PRESS 50kg X 20 60kg X 18 70kg X 16 80kg X 14 90kg X 12 100kg X 10 Overall not to bad a session it took a little longer than normal to get warmed up tonight was really strugling to build the momentum on the shoulder press and didnt really push to attempt a PB tonight trying to focus less on numbers.
stephen9069		...	30-10-2012 @ 21:03
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	TUESDAY - 30/10/2012 CHEST BENCH PRESS (OLYMPIC BAR) 60kg X 10 80kg X 3 100kg X 3 120kg X 1 135kg X 1 150kg X 1 100kg X 10 102.5kg X 8 105kg X 6 60kg X 15 PEC DECK 120kg X 15 120kg X 15 120kg X 15 INCLINE BENCH PRESS (SMITH MACHINE) 40kg X 6 60kg X 4 70kg X 4 75kg X 2 40kg X 15 INCLINE DUMBELL PRESS (Weight each hand) 30kg X 6 32.5kg X 6 35kg X 6 37.5kg X 6 40kg X 6 DIPS (BW = 21 Stone) BW X 16 BW X 8 Had to stop the BW dips early felt a slight twinge in the back of my arms so played it safe and stopped it there. Really happy with the bench press finally managed the 150kg for 1 going to attempt it again next week and film it aswell.
stephen9069		...	31-10-2012 @ 19:57
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	WEDNESDAY - 31/10/2012 FUN SESSION ARMS DUMBELL HAMMER CURLS (WEIGHT EACH HAND) 10kg X 20 10kg X 20 10kg X 20 10kg X 20 10kg X 20 Still having a few problems with my right forearm doing this one can be a bit painfull but its healing up slowly CABLE PUSH DOWNS 80kg X 12 80kg X 12 80kg X 12 80kg X 12 80kg X 12 MACHINE BI CURLS 35kg X 12 40kg X 10 45kg X 8 50kg X 6 35kg X 25 CLOSE GRIP BENCH PRESS 60kg X 10 70kg X 6 100kg X 6 110kg X 2 120kg X 2 21's 25kg X 21 25kg X 21 25kg X 21 25kg X 21 25kg X 21 DIPS (With feet on a bench) BW X 10 BW X 10 BW X 10 BW X 10 BW X 10 That was my fun session of the week done happy with the close grip bench press
stephen9069		...	01-11-2012 @ 19:21
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	THURSDAY - 01/11/2012 BACK DEADLIFT (OLYMPIC BAR)(DOUBLE OVERHAND GRIP) 60kg X 10 80kg X 10 100kg X 6 125kg X 6 150kg X 6 175kg X 6 (Belt on) 200kg X 6 (Straps used) 215kg X 3 (Straps used) 230kg X 1 (Straps used) 100kg X 50 **The last set of 50 reps nearly killed me my training partner kept saying he was going to get one more rep than myself so my ego got in the way here** BENT OVER ROWS (SMITH MACHINE) 40kg X 6 Followed by Dumbell rows 40kg X 6 (Weight Each Hand) 60kg X 6 Followed by Dumbell rows 40kg X 6 (Weight Each Hand) 70kg X 6 Followed by Dumbell rows 40kg X 6 (Weight Each Hand) 80kg X 6 Followed by Dumbell rows 40kg X 6 (Weight Each Hand) 85kg X 6 Followed by Dumbell rows 40kg X 6 (Weight Each Hand) FACE PULLS 50kg X 10 55kg X 10 60kg X 10 65kg X 10 70kg X 10 CLOSE GRIP LAT PULL DOWNS 60kg X 6 70kg X 6 80kg X 6 90kg X 6 100kg X 6 KETTLE BELL SWINGS 16kg X 20 16kg X 20 16kg X 20 16kg X 20 16kg X 20 The kettle bell swings finished me off big time and my back feels like its had a really good work out it took a set or two to recover fully after the deadlifts, decided to concentrate more on technique and reps instead of chasing numbers.
stephen9069		...	02-11-2012 @ 20:15
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	FRIDAY - 02/11/2012 LEGS SQUATS (SMITH MACHINE) 40kg X 10 50kg X 6 60kg X 6 70kg X 6 80kg X 6 90kg X 6 100kg X 3 115kg X 3 130kg X 1 140kg X 1 ** I hate the fact that the gym has no squat rack but i dont really have a choice with this one ** LEG EXTENSIONS 150kg X 15 150kg X 15 150kg X 15 150kg X 15 150kg X 15 ** Going to start doing these one leg at a time from next week because the 150kg is the full stack ** LEG CURLS 100kg X 15 100kg X 15 100kg X 15 100kg X 15 100kg X 15 LEG PRESS 70kg X 6 80kg X 6 90kg X 6 100kg X 6 110kg X 6 ** Not sure the exact weight of these because on a plate loaded machine i can do up to 260kg but the 110kg on this feels ridicoulesly heavy ** CALVE RAISES 100kg X 15 100kg X 15 100kg X 15 100kg X 15 100kg X 15 It took a while to get warmed up for this one not surprisingly i was feeling it after yesterdays session, i will be dreading tomorrow im sure im going to be feeling it but no more gym untill monday now.
stephen9069		...	07-11-2012 @ 20:08
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	WEDNESDAY - 07/11/12 SHOULDERS SHOULDER PRESS (OLYMPIC PRESS) 60kg X 10 (Strict Press) 65kg X 6 (Strict Press) 70kg X 6 (Strict Press) 75kg X 3 (Strict Press) 80kg X 2 (Strict Press) 85kg X 3 (Push Press) 90kg X 3 (Push Press) 95kg X 3 (Push Press) 100kg X FAIL 60kg X 10 (Strict Press) UPRIGHT ROWS (CABLES) 60kg X 10 Followed by side raises 12.5kg X 10 (Weight each hand) 60kg X 10 Followed by side raises 12.5kg X 10 (Weight each hand) 60kg X 10 Followed by side raises 12.5kg X 10 (Weight each hand) 60kg X 10 Followed by side raises 12.5kg X 10 (Weight each hand) 60kg X 10 Followed by side raises 12.5kg X 10 (Weight each hand) SEATED DUMBELL PRESS 20kg X 6 Followed by front raises 10kg X 10 (Weight each hand) 25kg X 6 Followed by front raises 10kg X 10 (Weight each hand) 30kg X 6 Followed by front raises 10kg X 10 (Weight each hand) DUMBELL SHRUGS (WEIGHT EACH HAND) 40kg X 20 40kg X 20 40kg X 20 This was the worst workout iv had in a very long time everything just felt so difficult and the energy and motivation just wasnt there tonihgt maybe lack of food and a rubbish sleep took its toll going to have an early night tonight and plenty of food for tomorrow and hopefully the energy will be there.
stephen9069		...	12-11-2012 @ 20:52
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	MONDAY - 12/11/2012 SHOULDERS SHOULDER PRESS (OLYMPIC BAR) 60kg X 6 (Strict) 70kg X 4 (Strict) 80kg X 3 (Strict) 85kg X 3 (Push Press) 90kg X 2 (Push Press) 100kg X 1 (Push Press) UPRIGHT ROWS (CABLES) 60kg X 10 Followed by side raises 10kg X 10 reps (Weight Each Hand) 60kg X 10 Followed by side raises 10kg X 10 reps (Weight Each Hand) 60kg X 10 Followed by side raises 10kg X 10 reps (Weight Each Hand) 60kg X 10 Followed by side raises 10kg X 10 reps (Weight Each Hand) 60kg X 10 Followed by side raises 10kg X 10 reps (Weight Each Hand) SHOULDER PRESS (SMITH MACHINE) 30kg X 6 40kg X 6 60kg X 4 65kg X 2 70kg X 2 ONE ARM DUMBELL PRESS (Floor to Overhead each rep) 25kg X Left 6, Right 6 35kg X Left 6, Right 6 40kg X Left 3, Right 3 DUMBELL SHRUGS (WEIGHT EACH HAND) 40kg X 20 Followed by Front Raises 10kg X 10 (Weight Each Hand) 40kg X 20 Followed by Front Raises 10kg X 10 (Weight Each Hand) 40kg X 20 Followed by Front Raises 10kg X 10 (Weight Each Hand) 40kg X 20 Followed by Front Raises 10kg X 10 (Weight Each Hand) 40kg X 20 Followed by Front Raises 10kg X 10 (Weight Each Hand) STANDING SHOULDER PRESS MACHINE 50kg X 20 60kg X 18 70kg X 16 80kg X 14 90kg X 12 100kg X 10 KETTLE BELL SWINGS 16kg X 20 16kg X 20 16kg X 20 16kg X 20 16kg X 20 After a couple days off which i think i needed due to feeling a little rough and my left knee (Starting Physio For This Soon) i decided to build up the session slowly and not hammer it to hard, i want to start thinking about my sessions a little bit more and make them more constructed to try and reduce injury and reduce the risk of pain in old injuries.
stephen9069		...	14-11-2012 @ 20:48
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	WEDNESDAY - 14/11/2012 BACK DEADLIFT (OLYMPIC BAR - DOUBLE OVER HAND GRIP) 60kg X 10 80kg X 10 120kg X 10 160kg X 3 (Belt On) 200kg X 3 (Belt & Lifting Straps on) 200kg X 3 200kg X 3 200kg X 3 200kg X 3 200kg X 3 100kg X 20 BENT OVER ROWS (SMITH MACHINE) 40kg X 12 Followed by dumbell rows 40kg X 10 (Weight each hand) 60kg X 12 Followed by dumbell rows 40kg X 10 (Weight each hand) 80kg X 6 Followed by dumbell rows 40kg X 10 (Weight each hand) 80kg X 6 Followed by dumbell rows 40kg X 10 (Weight each hand) 80kg X 6 Followed by dumbell rows 40kg X 10 (Weight each hand) FACE PULLS (CABLES) 50kg X 10 50kg X 10 50kg X 10 50kg X 10 50kg X 10 SEATED MACHINE ROWS (PLATE LOADED)(This machine has 2 different grips) 70kg X 6 80kg X 6 90kg X 6 100kg X 6 110kg X 6 **Alternate the grip** 70kg X 6 80kg X 6 90kg X 6 100kg X 6 110kg X 6 Tonights session felt really good and i enjoyed the deadlifts im going to keep increasing the main working set by about 5kg each week (my 1RM is 255kg) and keep going that way so i can keep working my form also.
stephen9069		...	15-11-2012 @ 20:30
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	THURSDAY - 15/11/2012 CHEST BENCH PRESS (OLYMPIC BAR) 60kg X 15 70kg X 10 80kg X 10 100kg X 6 120kg X 3 120kg X 3 120kg X 3 120kg X 3 120kg X 3 120kg X 3 60kg X 25 (Wide Grip) **My one rep max is 150kg so dropped the weight and going to work up from there like the deadlift and try and add 2.5 - 5kg each week** INCLINE BENCH PRESS (SMITH MACHINE) 40kg X 15 50kg X 10 60kg X 6 70kg X 3 75kg X 3 80kg X 3 50kg X 10 50kg X 10 50kg X 10 50kg X 10 PEC DECK 80kg X 10 Followed by Incline Cable Flyes 15kg X 15 80kg X 10 Followed by Incline Cable Flyes 15kg X 15 80kg X 10 Followed by Incline Cable Flyes 15kg X 15 DUMBELL PRESS (WEIGHT EACH HAND) 25kg X 10 25kg X 10 25kg X 10 25kg X 10 25kg X 10 Overall it felt like a solid session and my chest feels good. Legs tomorrow got to start building them up this is my biggest weakness.
stephen9069		...	16-11-2012 @ 20:43
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	FRIDAY - 16/11/2012 LEGS SQUATS (SMITH MACHINE) 60kg X 10 80kg X 6 100kg X 3 110kg X 3 120kg X 3 130kg X 3 **These felt so horrible, it doesnt feel like a natural movement and it was causing some severe pain in my left knee so gave up on these got to get some money together and get my own squat rack** LEG EXTENSIONS (ONE LEG AT A TIME) 80kg X L15, R15 90kg X L15, R15 100kg X L15, R15 110kg X L15, R15 120kg X L15, R15 **As mentioned last week decided to do these one leg at a time as the full stack is 150kg** LEG CURLS 100kg X 15 110kg X 15 110kg X 15 120kg X 15 120kg X 15 LEG PRESS 110kg X 6 Followed by Calf Raises 100kg X 10 reps 110kg X 6 Followed by Calf Raises 100kg X 10 reps 110kg X 6 Followed by Calf Raises 100kg X 10 reps 110kg X 6 Followed by Calf Raises 100kg X 10 reps 110kg X 6 Followed by Calf Raises 100kg X 10 reps KETTLE BELL SWINGS 16kg X 20 16kg X 20 16kg X 20 Apart from the squats tonights session certainly killed the legs and was really enjoyable. Im working on getting my own squat rack just got to get christmas out of the way first then get my own strongman kit together.
stephen9069		...	19-11-2012 @ 20:19
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	MONDAY - 19/11/2012 SHOULDERS SHOULDER PRESS (OLYMPIC BAR) 60kg X 10 (Strict) 65kg X 4 (Strict) 70kg X 3 (Strict) 75kg X 3 (Strict) 80kg X 1 (Strict) 85kg X 3 - 80% of 1RM (Push Press) 85kg X 3 - 80% of 1RM (Push Press) 85kg X 3 - 80% of 1RM (Push Press) 85kg X 3 - 80% of 1RM (Push Press) 85kg X 3 - 80% of 1RM (Push Press) 80Kg X 6 (Push Press) **Hope to increase the weight by 2.5kg next week and keep hitting tripples** UPRIGHT ROWS (CABLES) 80kg X 6 Followed by Side raises 10kg X 10 (Weight each hand) 80kg X 6 Followed by Side raises 10kg X 10 (Weight each hand) 80kg X 6 Followed by Side raises 10kg X 10 (Weight each hand) 80kg X 6 Followed by Side raises 10kg X 10 (Weight each hand) 80kg X 6 Followed by Side raises 10kg X 10 (Weight each hand) SEATED SHOULDER PRESS (SMITH MACHINE) 30kg X 10 50kg X 6 60kg X 6 70kg X 4 80kg X 4 85kg X 2 DUMBELL SHRUGS (WEIGHT EACH HAND) 40kg X 20 Followed by Front Raises 10kg X 10 (Weight each hand) 40kg X 20 Followed by Front Raises 10kg X 10 (Weight each hand) 40kg X 20 Followed by Front Raises 10kg X 10 (Weight each hand) 40kg X 20 Followed by Front Raises 10kg X 10 (Weight each hand) 40kg X 20 Followed by Front Raises 10kg X 10 (Weight each hand) That was it for tonight felt good and strong hopefully i can keep increasing the weight on the pressing by atleast 2.5kg each week.

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