mrbeige's take two log
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| mrbeige |  | mrbeige's take two log | 06-01-2013 @ 11:20 |
 I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | New journal for 2013. Will be competing in a couple of novice strongman comps this year. So with a new journal I have a new routine. This is based on the Texas method for strength, with the Ortmayer deadlift routine tacked on the end. Comments please... Monday Back squat, 5x5 (75% 1RM) Seated press, 5x5 (75% 1RM) Power clean, 5x3 Front/side raise/Reg park press giant set, 3x15 Cable crunches/side bends/DB protections/Cuban press, circuit, 3rounds Wednesday Front squat, 3x3 (80-90% 1RM) Bench press, 3x3 (80-90% 1RM) Chins/Pull-ups, 3x5 Pendlay row, 3x3 Internal/external rotations/pull aparts/plate halo, circuit, 3 rounds Friday Ortmayer deadlift Speed squats, 10x2 (60% 1RM, 30-60secs rest) Speed press, 8x3 (60% 1RM, 30-60secs rest) Push press, Max Prone Ts/Prone front and rear raise/dislocations, circuit, 3rounds As soon as I get some bands, I'll do the speed work banded. Note that the circuits are primarily for shoulder health. I feel tired just writing that out LOL! | ||
| slimsim | | ... | 06-01-2013 @ 11:47 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Looks good Stu. Plenty if strength work with a good mix of speed and power work thrown in for good measure, plus the all important pre/rehab stuff. Have you got some specific comps in mind? | ||
| Daws87 | | ... | 06-01-2013 @ 12:47 |
 ⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Looks good mate, lots of work in those sessions! Good luck with it  | ||
| mrbeige | | ... | 06-01-2013 @ 13:47 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | slimsim said:Looks good Stu. Plenty if strength work with a good mix of speed and power work thrown in for good measure, plus the all important pre/rehab stuff. Have you got some specific comps in mind? Cheers Si. Gonna be a tough routine I think, but hoping for some good gains. Got some big targets for this year. Not had a good look to see what's about this year yet, burgers hoping to do at least two comps. Any suggestions? | ||
| mrbeige | | ... | 06-01-2013 @ 13:48 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Daws87 said:Looks good mate, lots of work in those sessions! Good luck with it Cheers bud. Gonna hurt for sure | ||
| mrbeige | | Back on it....'bout time! | 29-01-2013 @ 22:02 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 29th January - Central Fitness Gym, Solihull Back Squat (5x5) (120secs rest) Barx20 50x10 70x5 ----- 100x5 120x5 120x5 120x5 100x5 Log Press (5x5) (120secs rest) 50x5 clean and push press ----- Strict pressing 50x5 50x5 50x3 50x3 50x3 f**k that was hard. The log was one of the thin diameter ones, the normal sized one was 70kg bare, so will move on to that once I've mastered the form on the smaller one Side raise + overhead top half press + Front raise giant set (3x10) (60secs rest) 5kg plates, 30kg bar, 5kg plates Feel the burn! Farmers walks 59kgs each hand, 2x20m 69kgs each hand, 2x20m 74kgs each hand, 2x20m Untimed, but felt quick. Never done these before, so just getting the hang of things really. More weight next time. Summary Pretty good session. Legs feel totally battered already. Knee issue has reared its head, but I'm f**ked if I'm letting it stop me training. Was surprised at the weight of the log, and is a totally different lift to barbell pressing. I really need to work on tricep strength lol. And Central Fitness is awesome. Loads of kit and not stupid busy in the Powerhouse area. | ||
| mrbeige | | ... | 10-08-2013 @ 21:58 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Quick update of what's been going on... 21st May 2013 Steady one, as it's the first time I've done anything since before Christmas Back Squat: Barx10, 40x10, 60x5, 80x5x5 Strict Press: Barx10, Barx10, 30x5, 40x5x5 Power Clean: 40x5, 60x3x3 GiantSet SideRaise/FrontRaise/RegParkPress: 3.75x15x3 Band Pull Aparts: DoubleBluex15x3 23rd May 2013 Front Squat: Barx10, Barx5, 40x5, 60x3, 80x3, 85x3, 90x3 Bench Press: Barx10, 40x10, 60x5, 80x2F1, 70x3, 70x3, 70x3 Chins: 5, 4, 3 Pendlay Rows: 40x5, 50x3, 50x3, 50x3 Circuit: Internal/External Rotations, Plate Halo: 12reps/12reps/10kg x3 29th May 2013 Another steady one tonight... Back Squat: Barx15, 40x10, 60x5, 80x5,90x5x5 Axle deadlift: 25x10, 45x10, 85x5, 115x5, 125x5, 135x5 Strict Press: Barx10, Barx10, 30x5, 40x5x5 GiantSet 10kg PlateCurl / 10kg PlateHalo / 2kg SideRaise / 2kg FrontRaise: 3rounds, 12reps 4th June 2013 Building the momentum... Back Squat: Barx10, Barx10, 40x10, 60x5, 80x5, 100x5x5 Speed Squat: 100+blue bands x5, 120+blue bands x2x8 Strict Press: Barx10, Barx10, 30x5, 42.5x5x5 16kg KB circuit: CP/Snatch, swings, 8s between legs, around body, hammer curls: 2rounds, 20reps 6th June 2013 Deadlift day... Front Squat: Barx10, 40x10, 60x5, 80x3, 90x3, 100x3x3 CGBP: Barx10, 40x10, 50x5, 60x5x3 Deadlift: 60x10, 100x5, 140x3, 160x3, 170x1, 180x1, 190x1, 200x1 Plate Row: 20x10, 40x10, 60x10, 60x8, 60x6 16kg KB circuit: Snatchx6, Single arm swingsx20, Single arm rowsx10, Around bodyx20: 3rounds 11th June 2013 Slowly but surely... 16kg KB TGU: 5L 5R x2 Back Squat: Barx10, 40x10, 60x5, 80x5, 105x5x5 Speed Squat: 130+blue bands x2x8 Strict Press: Barx10, Barx10, 30x5, 30x5, 40x3, 50x3, 55x3, 60x1x8 Plate Row: 60x10, 60x10, 60x9, 60x7 13th June 2013 Ortmayer begins... Front Squat: Barx10, 40x10, 60x5, 80x3, 90x1, 100x3x3 Ortmayer Deadlift: 60x10, 100x5, 140x4x4, 160x2x2, 140x10 Axle Press: 30x10, 50x5x2, 60x3, 65x1, 70x1, 75x1, 80x1 PB, 70x3 PB and 60x5 PB Minor emergency and ended up in hospital! | ||
| mrbeige | | ... | 10-08-2013 @ 22:08 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 16th July 2013 Try again... Back Squat: Barx10, Barx10, 60x5, 80x3, 90x1, 100x3, 120x1, 130x1, 140x1,145x1, 150x1, 112.5x3x3 Axle Press: Barx20, 20x5, 40x5, 55x3, 65x1, 72.5x1, 77.5x1, 82.5x1 PB, 60x3x3 Circuit of: BW Dips, 10, 10, 6+2+1; Cable Row,40x10, 45x10, 55x10; KB Press, 10ea,10ea, 6ea+4pp; KB Single arm swings, 20, 20, 20 Lovely session tonight. Squats were really good. Olympic style, nice and deep. Second time using the axle. Loving it. Pleased with the 82.5 PB. All good. Circuit was effing brutal. Had total triceps death in the third round, had to rest pause the dips and push press the last KB presses out. Sweating and blowing like a mo fo! That is all. 24th July 2013 Deadlifting.... Deadlift: Barx20, 45x10, 85x5, 105x5, 125x3, 145x3, 165x1, 175x1, 180x1, 185x1, 190x1, 165x2, 165x3, 145x9 (2mins rest) NG Bench: Barx20, 40x10, 40x5, 50x5, 60x3, 70x1, 75x1, 80x1, 85x1, 70x3x3 (90secs rest) BW Pull-ups: 5, 5, 3+1 (done during bench rest periods) Circuit: Savikas 20kg DB Press, 10, 8, 7; 16kg KB swings, 20, 20, 20; 20kg DB Row, 10, 10, 10; 30kg Standing Cable Crunch, 15, 15, 12+3 (90secs rest) Benching was 'Meh'. Adjusting technique slightly, reverting to my neutral grip, but trying to keep elbows tucked in more. Circuits were a absolute killer. I thought I was gonna throw up at one point during the 3rd round. Deadlift looks to have lost about 50kgs, which is disappointing, but it was all done sans belt, so maybe not so bad. Nearly took a callous off. 28th July 2013 Grinder... Back Squat: Barx20, 60x5, 80x3, 100x3, 120x1, 135x1, 145x1, 152.5x1, 155x1, 157.5x1, 120x3x3 Strict Axle Press superset with Pendlay Rows: Axle: 20x10, 30x10, 40x5, 60x3, 62.5x1, 65x1 PB, 50x3x3 Row: 20x12, 40x10, 60x5, 67.5x3, 72.5x1, 77.5x1, 70x3x3 Good session tonight. Squats were really good. Olympic style, nice and deep, however the heavy singles were less so, see vid. Pleased with the 65 PB on the axle. That's only 7.5kgs off my best with the oly bar. Rows were meh. Need to do them more. Oh and went to the chiropractor this evening. Straightened me out a bit. Still work to do, but everything feels better. 30th July 2013 18inches... 18" Deadlift: Barx20, 60x10, 100x5, 130x3, 160x1, 175x1, 185x1, 192.5x1, belt on, 197.5x1, 202.5x1, 207.5x1, 212.5x1, belt off, 175x3x3 Bench Press: Barx15, 40x10, 55x5, 70x1, 80x1, 87.5x1, 92.5x1, 75x3x3 Pull-ups: 7, 4, 2 Circuit of: Deadlift, BOR, Hang Clean, Military Press, Back Squat; 8reps each, 40kg, 40kg, 30kg Lovely session tonight. Not done the 18" deadlift for ages. Pulls went really well, probably had more in my if I'm honest. Bench is up 7.5kgs on last week, and the working sets up 5kgs. Couple more reps on the first set of pull-ups; getting better. Circuit was properly hard work first rest was 60secs; not enough, reached max heart rate and had to drop the weight and take about 3mins to recover. Sweating and blowing like a mo fo! That is all. 1st August 2013 Less rest... Back Squat: Barx20, 60x5, 90x3, 120x1, 135x1, 145x1, 150x1, 150x1, 150x1, 125x3x3 (60-75secs rest) Strict Axle Press superset with Pendlay Rows: (60-75secs rest) Axle: Barx20, 30x10, 45x5, 60x2, 65x1 =PB, 55x5 rep PB, 55x3f1, 55x2f1 Row: 10x20, 20x10, 60x5, 80x3, 85x3, 72.5x1, 75x5, 75x5, 75x4f1 Standing Cable Crunches superset with Dips: (60-75secs rest) Crunches: 30x15, 35x15, 35x9+4+2 Dips: BWx10, BW+5x8, BW+10x4+2 (rest paused) Great session tonight. Squats were really good. Depth a touch better, and did 3 singles at 150. Will aim for 5, then increase the weight. Pleased with the =PB, much less of a Grinder, even with the reduced rest period. Rows are still meh. Need to do them more. Crunches and dips were harder than expected. Time for bed.... Vid of the 150..... 6th August 2013 Strength coming back.... Deadlift: Barx20, 60x10, 100x5, 140x3, 160x3, 170x1, 180x1, 190x1, 195x1, 200x1, 205x1, 160x3x3 (60-90secs rest) NG Bench: Barx20, 40x10, 60x5, 70x3, 80x1, 85x1, 90x1, 90x1, 90x1, 77.5x3x3 (60-75secs rest) Circuit of: 28.25kg Meadow Row x10ea; 16kg KB Clean & Press x10ea; 16kg KB Single Arm Swings x10ea; 15kg Plate Halo x10ew (60secs rest) Better. Deadlifting good, still lacking some drive in right side, but that improved with the higher weight. Benching form improving, keeping lats tighter, which is helping. Circuit was tough again. Killer. That is all. 8th August 2013 Less rest... Back Squat: Barx20, 60x5, 100x3, 120x1, 140x1, 150x1, 155x1 , 157.5x1, 125x3x3 (60-75secs rest) Strict Axle Press superset with Pendlay Rows: (60-75secs rest) Axle: Barx20, 30x10, 45x5, 50x3, 60x3, 65x1, 67.5x1 PB, 70x1 PB, 50x5x5 rep PB Row: 10x20, 20x10, 60x5, 80x3, 90x3, 95x2, 100x1, 105x2 PB, 75x5x5 Slightly shorter session tonight, but awesome nonetheless. Squats were really good. Depth even better. Was going to do 150 singles, but the first went so well, I with good depth, I wanted to repeat my lift from two weeks ago. Proper pleased with the PBs on axle. That's only 2.5kgs shy of my oly bar PB from last year and less of a Grinder than the 67.5 from a couple of weeks ago! Rows are less meh. Time for bed.... Vid of the 157.5x1..... | ||
| mrbeige | | ... | 10-08-2013 @ 22:10 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 10th August 2013 Events at Pro Strength and Fitness in Swindon... Log Clean&Press: 50x1x8, 50x1c3p, 50x1c3p, 50x1c3p, 50x1c3p, 50x1 (60-75secs rest) Farmers 2x10m: 80x2runs, 90x1run, 100x1run, 105x1run (sh1t that was tough) (2-3mins rest) Thick Handle DB: 25x5L;5R, 25x5L;5R, (switch to extra thick handle) 40x1L;1R, 35x6(alternating), 35x6(alternating) First proper go on a log. Really enjoyed. Mostly working on form as I'd never lifted a full size one before. The pressing was all pushed to apart from the very first lift on a 40kg training log that was Strict (not included above). Holy mother of God, the farmers destroyed me. The second pickup of the 105s nearly didn't happen. Traps are mullered now. DB pressing was harder than I expected. Need to be in the 50s for these, so need plenty more work to be done. Pro Strength and Fitness is an awesome place. Very friendly, and the (big) guy behind the counter was proper nice bloke (didn't catch his name). Give me some coaching on the log and farmers too. Will be going back next week! | ||
| mr4130 | | ... | 11-08-2013 @ 08:33 |
Member 3366, 247 posts SQ 200, BP 150, DL 230580.0 kgs @ 92kgs UnEq | mrbeige said:10th August 2013 Events at Pro Strength and Fitness in Swindon... Pro Strength and Fitness is an awesome place. Very friendly, and the (big) guy behind the counter was proper nice bloke (didn't catch his name). Give me some coaching on the log and farmers too. Will be going back next week! That will be Rich, gym owner. All round top bloke, and a great source of info. | ||
| mrbeige | | ... | 11-08-2013 @ 09:22 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | mr4130 said: That will be Rich, gym owner. All round top bloke, and a great source of info. Sweet. He was massively helpful. I reckon he'll probably be getting more questions from me lol! Weigh in this morning; 85.5kgs In a whole new world of pain this morning. DOMS in my hips. That's new. Traps on fire in a whole new way! Can't imagine what it'd be like after a comp! | ||
| Terminator | | ... | 11-08-2013 @ 13:26 |
 jerking is obviously great, Member 2521, 4714 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Good to see the return of this log, here's to seeing beastly things from you !  | ||
| mrbeige | | ... | 13-08-2013 @ 22:01 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 13th August 2013 Better.... Deadlift: Barx20, 60x10, 100x5, 140x3, 170x1, 185x1, 195x1, 202.5x1 210x1, 215x1, 165x3x3 (60-90secs rest) Bottom Up Paused Incline Bench: Barx20, 40x10, 60x5, 70xf, 60x3, 60x3, 60x4, 60x4 (60-75secs rest) Cable Rope Row: 30x20, 50x10, 70x8, 75x5, 60x10 (60secs rest) Dips : BWx10, BW+5x10, BW+10x4+3 (60secs rest) Getting there with the deadlifts. That's 10kg up on last week! 500lbs will go in the next couple of weeks. I nearly whacked the weight on the bar tonight, but thought better of it. Incline Bench is rubbish. Needs work. Hopefully it should carry over to log. Will alternate this with normal bench. Cable Rows and dips just for some added back and triceps work. That is all. | ||
| mrbeige | | ... | 15-08-2013 @ 22:04 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | 15th August 2013 Tired... Back Squat: Barx20, 60x10, 100x3, 120x1, 140x1, 152.5x1, 140x6, 110x10 (60-90secs rest) Strict Axle Press: Barx15, 30x10, 50x5, 60x3, 65x1, 50x10 rep PB (90secs rest) Rope Row (T-bar style) superset with KB Press: (no rest) Rope Row: 40x10x3 KB Press: 16x15, 16x10x2 Band Pull-aparts, Dislocations, External rotations stuff + stretching Knackered today, diet was poop too and clearly effected my session. Back still not recovered from Tuesday's deadlifting. The 152.5 felt heavy on my back, which wasn't a good sign, so didn't push the max, went for a couple of rep sets. Really needed hte support of my belt tonight. Axle was much the same, still a rep PB on them though. Finished off with some assitance rowing and pressing. More repping than anything else. That is all. | ||
| mrbeige | | ... | 18-08-2013 @ 17:11 |
I was being a spaz! Member 2961, 1580 posts SQ 195, BP 120, DL 255570.0 kgs @ 93kgs UnEq | Post Edited: 18.08.2013 @ 18:43 PM by mrbeige 18th August 2013Events... Log Clean&Press: 50x3, 55x1, 60x1, 65x1 PB, 70x1cfp, 50x3, 50x3 (1-motion), 50x3 (1-motion), 50x3 (1-motion), 55x3 (1-motion), 60x2 (60-75secs rest) Axle deadlift: 60x10, 80x5, 100x3, 130x3, 160x3, 170x2, 180x2 (1-2mins rest) Triceps/Shoulder Press: 20x10, 30x10, 40x10, 50x5+1 (60-75secs rest Cables Row: Plate 3x20, Plate 5x10, Plate 7x8x3 Second go on a log this week. Form getting better. Had a go a 1-motions, which I think might be the way forward for me. Couldn't press the 70.need to work on triceps strength...a lot hence the assistance work. Might get myself a triceps bar when I order some more 20s. Thought I'd try out the axle. Tough on grip. Couldn't lift the 130 using DOH. That is all. | ||
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