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Don Stevenson
01-06-2009, 03:12 AM
Goals for 2009 are pretty simple

#1 - Compete at "Sydneys Strongest Man" in June and qualify for nationals

#2 - Compete at OzStrongman Nationals in December and place top 3 in the 105kg category.

Keeping a log here for two reasons.

#1 - PM people will keep me honest

#2 - If I post it at Aussiestrength then my competition will be able to spy on me :D

Don Stevenson
01-06-2009, 03:16 AM
Starting point

Bodyweight - 98kg
DL - 215kg
BSQ - 177kg (high bar ATA)
MP - 78kg
Power clean - 120kg
Push press 100kg


Goals - June

Bodyweight - 105kg
DL - 240kg
BSQ - 200kg (high bar ATA)
MP - 90kg
Power clean - 130kg
Push press 110kg

Goals - December

Bodyweight - 105kg
DL - 260kg
BSQ - 220kg (high bar ATA)
MP - 100kg
Power clean - 130kg
Push press 110kg

Don Stevenson
01-06-2009, 03:21 AM
Workout 1 Saturday 03/01/09

DL 160kg 3x5
BSQ 140kg 3x5
MP 50kg 3x5

Tabata rowing 4 min

Workout 2 Monday 05/01/09

DL 180kg 3x3
BSQ 150 3x3
MP 60kg 3x3

BSQ partials 6" - 200 x5 240x5 260x3

Workout 3 Tuesday 06/01/09

CF WOD - Hang power clean - 90kg, 95, 100, 102.5, 102.5, 90, 90
Pullups 8 x 3 + 10kg various grips
FSQ 60kg 3x3
Zercher good mornings 70kg 3x4
Dumbell Bench press 35kg 3x5

Allen Yeh
01-06-2009, 04:07 AM
How much event stuff will you be doing?

Don Stevenson
01-06-2009, 06:33 AM
There is a local strongman group that meets each Saturday so I'll train with them most weekends plus I plan on doing some more specific work in the gym and at home as I've got some of the gear.

At the moment though it's mid summer here and no one is doing strongman outside so I'm doing a few weeks of base strength building and core work.

Don Stevenson
01-07-2009, 01:02 PM
Workout 4 Wednesday 07/01/09

DL 170kg 3x4 (no belt)
BSQ 145kg 3x4
MP 60kg 3x4

CF WOD modified

3 rds
run 400m
10 dips
10 towel chins

18:18

Arien Malec
01-07-2009, 01:24 PM
Starting point
...
Power clean - 120kg
Push press 100kg

Goals - June
...
Power clean - 130kg
Push press 110kg

Goals - December
...
Power clean - 130kg
Push press 110kg

What's the logic behind focusing on slow strength for December and not increasing power movements? Don't most strongman events have a power bias to them?

Don Stevenson
01-08-2009, 01:50 AM
To be honest those numbers for December were just something to start with.

I've never had a training plan that could accurately predict gains much past a few months.

I'll still be working to improve my power all the way through to the final comp but if I'm doing 130kg power clean and 110kgpush press then i figure i'll have enough base strength and will focus more on event specific training.

Don Stevenson
01-09-2009, 02:43 AM
Workout 5 Friday 09/01/08


Deadlifts

3x2 190kg then

max reps of 160kg in 1 minute = 9 reps

MP 3x2 70kg

BP 3x8 80kg

couldn't do squats due to overcrowding in the curl rack.

CF WOD (sort of)

Tons of chinups

Don Stevenson
01-11-2009, 01:24 AM
Workout 6 - Sunday 11/01/09

Running late and the gym was closing so all I did was the squats i missed from friday and then the CF WOD FSQ

BSQ 155kg 3x2
FSQ 100kg 3x5 80kg 2x5 (reduced weight to get the rest periods down as the were kicking me out)

Don Stevenson
01-11-2009, 11:29 PM
Workout 7 Monday 12/01/09

meant to be a rest day but i wanted to catch up on missed 5k run.

That didn't happen so I ran a bunch of intervals with the lifters at our gym.

First day back after 3 weeks off and everyone was suffering a bit!

Don Stevenson
01-13-2009, 02:27 AM
Workout 8 Tuesday 13/01/09

DL 175kg 3x5
MP 60kg 3x5
BSQ 150kg 3x5

Was still sore from the last few days so this was a real struggle but I was happy i got through it.

Don Stevenson
01-14-2009, 02:35 PM
Wednesday 14/01/09

Nice light workout covering a few accessory moves for core, upper body, grip.

BP 60kg x 8 80kg 2 x6
Back extension 3 x 10
GHR situp 3 x 10
Side bends 3 x 8/8 30kg
chinups - 3 x5 strict
Bicep curls 3 x 8 35kg
dips 3x5

Farmers walk 60kg 6 x 10m
Grippers 3x5 CoC #1

The observant of you will notice that i'm doing curls. For the record I'm not a big fan of direct arm work but a strongman friend of mine is helping me with my program and to quote him "you've gotta have arms for this sport" so curls it is.

Farmers walk was inside the gym, thus the short distances.

Allen Yeh
01-15-2009, 03:41 AM
Re: Curls

I have nothing against the exercise! As long as people don't train 5 exercises with 4 sets each training session!

A good one for grip and forearms is the KB band crush curl:
http://www.straighttothebar.com/2008/10/kettlebell_training_for_grip_s.html

Don Stevenson
01-16-2009, 03:28 AM
Friday 16/01/09

DL 195kg x2 195kg x 1 185kg x3 wasn't happy with these it was meant to be 195 3x3

MP 70kg 3x3

BSQ 160kg 3x3 - surprisingly after the crappiness of the deadlifts the squats were very solid.

Tomorrow - event training in the gym.

Don Stevenson
01-17-2009, 01:34 AM
Saturday 17/01/09

Event training in the gym

farmers walk

60kg 2x 15m
90kg 2 x 15m
100kg 2 x 15m

Plate loaded stone simulator

60kg x 3
80kg x 3
90kg x 3

Axle clean and press
singles and doubles up to 85kg

Partial squats
200x5, 240 x3

Don Stevenson
01-19-2009, 04:57 PM
Sunday - rest day

Felt pretty beat up from the event training but after a day off I felt great on Monday

Monday 19/01

DL 185kg 3x4
BSQ 155kg 3x4
MP 65kg 3x4

dips 4x8
weighted chins 5 x 3 10kg
GHR situp 3x 18 +10kg
GHR 3x3

Was pretty happy with the squats and deadlifts. It looks like the deadlift for reps at the strongman comp is going to be higher and lighter than expected so i'm going to have to work some rack and block pulls with speed.

Overhead is still crap, lots of work to be done there!

Don Stevenson
01-20-2009, 04:49 AM
Tuesday 20/01

Lighter day today.

PC + Pjerk - 60x 3 70x 3 80x3 then PC 90x3

Stone simulator practice

60kg x3 to 1600mm platform 70kg 2x3 to 1600mm platform

Bench Press 80 x 6 , 90 x2x3

Random arm work including curls, pushdowns and wrist roller plus CoC grippers

2 x 500m row and some interval running.

Don Stevenson
01-21-2009, 01:12 PM
Wednesday 21/01

DL 170kg 3x3
MP 60kg 3x3

block pulls from 20" to simulate car deadlift in strongman

220kg 9 reps in 60 seconds

Interval runs

Don Stevenson
01-22-2009, 04:43 AM
Thursday 22/01

Active recovery 30 minute swim session.

Don Stevenson
01-23-2009, 11:40 PM
Friday 23/01

Some heavy doubles

DL 190x2 200x2 (PR double) 210 X
BSQ 170x2 (PR Double)
MP 70 3x2

3x3 GHR
3x 5/5 GHR one leg situp

4 x 3 pullups + 10kg
4x 3 dips +10kg

Jacob Rowell
01-24-2009, 09:03 AM
Don, I'll be keeping up with your training log. Good numbers, and as an aspiring strongman, I like to see how others are training and the kind of numbers they're putting up.

Good to see you're getting plenty of the basic barbell lifts in while still training events- seems like some guys do one at the expense of the other.

Don Stevenson
01-26-2009, 02:50 AM
Hi Jacob,

Yeah I've got a reasonable base of strength but you can never have too much in strongman.

As far as my training schedule goes that's mostly down to where I am each day. I practically live in an Olympic weightlifting gym but i've snuck some strongman gear in there to train events and then once a week once the weather cools down a bit I'll be doing an outdoor event only session with a local strongman club.

Short term goals are to finally crack 400lb BSQ 500lb DL and 200lb strict overhead press.

Don Stevenson
01-26-2009, 02:56 AM
This weekend has been a long weekend for Australia day and has been stinking hot so I took the opportunity to have a few days rest after 3 weeks of pretty hard consistent training.

Saturday was 45 degrees (113 Fahrenheit) and I was renovating an apartment so the rest of the weekend was spent lazing around and drinking beer (in moderation of course)

Back to the hard work tomorrow

Jacob Rowell
01-26-2009, 06:23 PM
Thanks for the reply. Looks like I'm just under you in terms of base strength (475DL, 365BSQ, 170Press) Great goals, numbers I'm working towards also! Another reason you log will be something to watch.

Thanks!

Don Stevenson
01-27-2009, 03:13 AM
Well you've got one up on me in the grip department. I tried farmers with 250# per hand today and got nailed after 3 steps!

Don Stevenson
01-27-2009, 03:17 AM
Tuesday 27/01

Gym Event training

Farmers, attempted 115kg (contest weight) and made it about 3 steps before my grip gave out. Went to straps because I was curious how i'd handle the weights in the legs and back and managed 2 x 25m runs without any problems. More grip work it is.

Stone sim - various triples and doubles from 60kg to 90kg and then 3 singles at 100kg. Getting the hang of clean pulling the lighter ones and lapping and front squatting them as they get heavier. Plastic bumpers are very slippery and the shape makes it different to a real stone but it's good practice.

PC + Pjerk - 4x1 95kg

Arms, chest stuff.

Don Stevenson
01-28-2009, 03:55 AM
Wednesday 28/01

First thoughts this morning - HOLY CRAP my traps are sore! Farmers walks yesterday nailed me.

Today

FSQ 120kg 3x3
PPress 90kg 3, 3, 2
Power Clean 100kg 3x3
clean pulls 140kg 3x3 (no belt no straps)
Pullups 10kg 4x3
GHR 2x5
Side bends 35kg 2x5

Don Stevenson
01-28-2009, 06:04 AM
Here is a video of my first event training session in the gym about 2 weeks ago.

Notice the complete lack of coordination with the stone loading and axle!

http://au.youtube.com/watch?v=uGxmKoQPtuE

Allen Yeh
01-28-2009, 07:03 AM
Nice video, your stone simulators seem like they might be harder than stones?

Don Stevenson
01-28-2009, 05:24 PM
Yeah the Uesaka plates are really slick when your forearms are sweaty and I'd get killed if i used tacky so in that regard the pick off the ground is hard. I also need to avoid the protruding loading pin during the high pull as it ends up coming straight for your face.

On the other hand when you lap the plates and reset you can grab the edge around the bottom which makes it easier.

I'll have to drag my stone out of the garage and have a go for comparison.

Don Stevenson
01-30-2009, 12:17 AM
Friday 30/01

Felt like crap today and struggled to get to the gym after a bad nights sleep.

First couple of exercises were a bit rough but redeemed the workout with a PR

BSQ 120x3, 140x3, 160x2, 140x5
DL 170 x3, 185x3, 195x3 (hook grip) PR for a triple
Push press 80kg 3x3
arms, chest , core

Don Stevenson
02-02-2009, 03:05 AM
Saturday and Sunday

Teaching a kettlebell instructors course so no proper workout.

Monday 02/02

After a month of solid training and a couple of days of rest I decided to test the basic lifts and ended up with 5 PRs

DL 170x2 , 190, 205, 212, 220kg (PR) All reps hook grip up to 212 then last rep alternate grip.
Push Press 80x5 90x3 100x2 (PR Double) 105 (PR)
Mil Press 70, 75, 80 (PR)
BSQ 150x2, 160, 175, 182kg (PR)

Body weight 102kg (PR):D

For the metrically challenged the PRs work out at

DL 485lb, push press 230lb, mil press 175lb, BSQ 400lb, bodyweight 225lb

Don Stevenson
02-03-2009, 03:38 PM
Tuesday 03/02

Gym event training

farmers 105kg 3 x 16m runs
stone sim - 55kg x3 80x3 90x2 105x2 lapped 120kg but couldn't load it
DL partials 200kg 3x5
BSQ partials 200x3, 240x3, 280x2

Don Stevenson
02-06-2009, 04:11 AM
Wednesday 04/02

Tried to do leg stuff and failed miserably

ended up doing arms, chest, back etc

Don Stevenson
02-06-2009, 04:13 AM
Friday 06/02

BSQ 3x3 130kg + chains (142 at the bottom, 155 top)
DL 170kg x5 180kg 2x5
Push press 90kg 2x3 100x2

Don Stevenson
02-11-2009, 04:26 PM
Back off week this week

Monday - no workout

Tuesday

Chins 5 x 3 8kg
dips 5x5 8kg
mil press 60kg 3x5
DL 140kg 3x5
BSQ 120kg 3x5

Wednesday

Push press 80kg 3x2
PC 80kg 3x3
ring pushups 5x5
Dumbell one arm push press 30kg x3 35kg x3 40kg x3 45kg fail
FSQ 100kg 3x3
farmers holds 105kg, 110kg, 115kg for max time

Thursday

Rest day

Don Stevenson
02-13-2009, 04:06 AM
Friday

PPress 70x5 80x5 85x5 90x4 (missed 5th rep)
pullups + 8kg 4x4
Dips +8kg 4x5
DL 150kg 3x3
BSQ 150kg 3x2
rows 3 x 6 60kg

Don Stevenson
02-15-2009, 03:14 AM
Sunday

event training

farmers 60kg x32m, 100kg 16+16m x2 (pick and run 16, drop then pick as fast as possible)

110kg x 8m, 5m grip still giving out

Stone Sim

1.6m / 64" 90kg x3
1.5m / 60" 100kg x2
1.4m / 56" 110kg x2
1.3m / 52" 120kg x2
1.2m / 48" 130kg 1 fail, 1 lap, 1 success

These are the comp weights at the comp heights

Axle C+P 80kg 3x3

Video to follow shortly. Pretty happy with that session. Farmers walks with 100 felt good and I was focusing on picking them up and getting moving as fast as possible. Grip for heavier farmers is still an issue!

Stone loading practice went better than expected and I'm happy with the speed and height of my pulls for the 90 and 100kg weights. Need to work on the heavier ones.

Axle was weird 80kg for triples but i missed 85 a few times

Don Stevenson
02-16-2009, 04:46 PM
Monday

A little stiff and sore from Sundays session but it's didn't seem to affect me and I had a pretty good training session.

I'm prioritising overhead work and putting it as the first exercise each day because it's my big weakness at the moment.

Push Press - 80kg 5x5 (massive volume PR, I normally wuss out and do doubles and triples of PP)
Band Deload Deadlift - 150kg bottom / 200kg top 5x3
Dips 5x5 10kg
BSQ 120kg + chains (132 bottom / 145 top) 3x3

I really liked the band DL and squats with chains. Going to do them 2x a week for a few weeks to see what progress i get. I was going to do sets of 5 but Ifound them pretty intense so I think 3 reps is where i'll stay.

Don Stevenson
02-17-2009, 01:05 AM
Tuesday

Accessory training day, filling in the gaps and playing around with some variations of GHR and GHR situps for some videos.

Pullups 5x5 + 8kg
GHR - 5, 3 reps + red band, 3 reps GHR declined, 2/2 one leg at a time, 3 reps
GHR situps 10, 8+15kgplate, 5 x 15kg bar in rack, 4 x bar overhead, 5/5 one leg, 8 reps
Dumbell push press / jerk 25kg x 5, 30x5, 35x3, 40x3, 45x3
Dumbell curls - 17.5kg x 10, 20kg x 8, 25 x 6, 6,6
Close grip bench + bands 60kg +blue band 3x5 70kg 2x5

Don Stevenson
02-18-2009, 01:33 AM
Wednesday

Power Cleans 80 x 2x3, 90 2x3, 100x3
Farmers holds 105kg, 115kg, 120kg, 125kg all approx 10 seconds
Kettlebell presses 32 x 5/5, 40 x 3/3, 40 x3/3, 48 (ppress right, strict press left)
FSQ 90kg 3x3

Don Stevenson
02-20-2009, 04:11 AM
Thursday

Rest Day

Friday

Push press 90kg 2x3 100kg 3x2
BSQ 4x3 130kg + chains 140kg+ chains 1x3
Chinups 5x3 16kg

Deload DL 160/210kg 3x3
Dips 3x3 16kg

Hard session!

Don Stevenson
02-22-2009, 02:23 AM
Saturday


Rest day - spent it at a Mike Robertson Seminar. That dude's got some good stuff!

Sunday

Gym events

Farmers 100kg 4 x 25m working on speed, 110kg 2 x 16m (PR) Grip still the limiting factor.

Stone sim 90kg x5 100kg x4 110x3, 120x1 130X

Axle C+P 75kg x 3, 85kg x2 90 - 4 attempts, no lift. The clean on these is killing me

BSQ partials 16" ROM 170x4, 190x3, 210x1
8" ROM 230kgx3 250x1 270x1 290kg x3

Don Stevenson
02-23-2009, 02:07 AM
Monday

Push press 85kg 5x5 - Happy with these, finally feel like my OH strength is catching up to my pull and squat.

Deload DL 170kg - 220kg 3x3
Pullups + 16 kg 4, 4, 3, 3
BSQ + chains 147kg - 160 3x3

Feeling a little sick tonight after the workout, hopefully a good nights sleep and some vitamins will chase it away.

Don Stevenson
02-25-2009, 02:46 AM
Tuesday

Mondays training left me totally wrecked.

GHR 3x5 on hole 12 (more holes = harder on our GHR)
Close grip board press with bands 60kg x5 70x5 80x5
DB one arm jerk 30kg, 35kg, 45kg 3/3 each
Curls 20kg db 10/10 25kg 8/8 30kg 5/5
seated GM 60kg 3x5
side bends 35kg 3x 5/5
scap retraction and hold on cable row 60x3 70x3 80x3

Wednesday

PC 90x3 100x3 105x2 90x3 Crap!!!!
KB PPress 40kg 3x3
Farmers holds 105kg 3x20sec

Felt like crap again today

Don Stevenson
02-27-2009, 02:57 AM
Friday

Mildly niggly sore throat but muscular aches and pains were mostly gone from previous sessions so I pushed on as planned.

Push Press 95kg 2x3 105kg 2,1,2 (PR doubles)
Deload DL 180 - 230kg 3x3
Dips 16kg 3x5
BSQ Chains 152 - 165kg 5x3

Happy with this session. 105kg PP for doubles was a PR and the chain and band work is feeling strong. Things will probably get interesting this week when the low end loads on the BSQ and DL creep up closer to my normal maxes.

Video to follow shortly

Don Stevenson
02-28-2009, 05:42 PM
Saturday

Proper event training

1. Really, REALLY sore from fridays training so i'm not sure how indicative this session is of my actual ability with the log, axle and stones.

Log C+P 8" log worked up to doubles on 80 and 85kg and then 3 singles at 90kg.

Axle series of singles and doubles at 75kg

Stones - Complete crap! legs and back are fine but my technique is non existent and my grip needs lots of work.

Don Stevenson
03-02-2009, 01:46 AM
Monday

Back a bit sore so I took an extra day off deadlifting and will pick them up tomorrow.

Push press 100kg 2x3 107kg x1 (PR)
BSQ 145+chains 2x3 150+ chains 2, 3
chinups + 20kg 3x3
dips +20kg 3x3

Short session today but lots planned for tomorrow

Don Stevenson
03-03-2009, 09:56 PM
Tuesday

Deload DL 220kg x2, 230kg x2, 240kg 2x2
BP 80kg 3x5
DB curls 17.5kg x8 20kg x6 25kg x5
GM 60kg 3x5
Push press 100kg, 105kg, 110kg missed
GHR 4x 5

Feeling pretty smashed from the last 3 weeks of training and i'm looking forward to a back off week next week.

Don Stevenson
03-05-2009, 12:52 AM
Thursday

Rest day on Wednesday and into the final couple of workouts of this cycle I hit a couple of unexpected PRs

BSQ + chains 3 doubles on 160kg + chains (172 to 185kg)
These felt pretty good so I decided to test my 1RM on normal BSQ
180x1 190kg (PR) 195kg / 430lb (PR)

Then one arm dumbell clean and push press

45kg 3/3 50kg L/R (PR)

Axle clean and push press 90kg (PR)

Squats are a 13kg PR, 50kg dumbell is the strongman comp weight and 90kg is 10kg off the comp axle weight.

Don Stevenson
03-12-2009, 06:01 AM
The last week has been a pretty light back off week with very little serious training to talk about.

Got a new axle for the gym as well as a new belt, wraps and squat suit and with my recent PRs i'm going to shift my training to be more event specific for the next few weeks.

Will be trying out the new belt tomorrow but might save the suit for another day

Don Stevenson
03-15-2009, 06:51 AM
Friday

Deadlift 170kg x 3. 190kg x2, 215kg x1, 227kg/500lb x1 (PR)

Push Press 95x2, 105x1, 110x1 (PR)

Squat 170, 180, 190, 200kg/ 440lb (PR)

Mil Press 70x 5, 80 x1

3 PRsplus it give me a CF total of 507kg/1117lb

Andew Cattermole
03-16-2009, 07:48 PM
Seen some serious strength improvement since Strongman training commenced

Nice work!!

Don Stevenson
03-16-2009, 07:57 PM
I give most of the credit to my new unlimited calorie diet.

Don's strongman training, powered by chocolate yogo!

Monday

2:30pm
Zercher DL 90kg 3x3
FSQ 120kg 3x3
Axle C+P 80kg 3x3
Partial DL axle 208kg 10 reps in 90 seconds

6:30pm
face pulls 5 x 8 - 10 50 - 70kg (feeling these today!)
GHR situps + 20kg 3x6
Power clean 3x2 110kg (PR doubles)
FSQ 130x2 135x1, 140x1, 145x1 (PR) 150x1 (PR)

Tuesday AM

Farmers walk

60kg 2x 20m
105kg x 20m (throw up a little bit in mouth, continue training, looks like it's going to be a rough session)
Take 5, get focused, get angry then
105 kg 2 x 25m runs (PR)
115kg 16m , 12m (previous best 3m) (PR)
GHR 3x5 with band overload (red mini band) 1x3 +5kg plate, 1x3 10kg bar (PR)
Bench press 80kg x5, 90kg x5, 100kg x5, 110kg easy single

Training session started out horrid and ended up with some good PRS and some solid assistance work.

Don Stevenson
03-19-2009, 07:09 PM
Wednesday

Lingering throat thing has turned into cough and runny nose, feeling pretty awful so cut workout back.

BSQ 140kg 3x3 no belt
Cable rows sets of 6 60kg, 65, 65, 70
DB C+Push press 30x3 40x3 50x3 55 x1/X
BB Curls sets of 6 27.5, 32.5, 37.5, 42.5kg

Thursday

Lie around house watching IFSA strongman DVDs feeling like crap.

Don Stevenson
03-20-2009, 10:48 PM
Friday

FSQ 130kg 3x3
Axle C+P 83x2, 85x2, 90x2 93kg x1 (PR) 95kg x1 (PR)
DL 160x5 180x5 190x5
Face pulls sets of 6-8, 50, 60, 70, 70, 80kg
Bench 100kg x5 110x2, 115x1 100 3x3

First time doing bench in ages so was happy to get up to 115 fairly easily. Going to add some more bench over the next few weeks.


Pretty ugly continentals to get the axle singles but now i'm only 5kg off contest weight and am still feeling pretty sick so PRs were a surprise.

Saturday

Log C+P
triples up to 80kg
Singles up to 95kg (PR)
several attempts at 100kg, clean fairly easy, lockout not happening.
Backed off and did series of triples from 50 - 75kg working on power jerk technique.

One arm dumbell C+P 34kg 3/3 40kg 3/3 46kg 3/3 50kg 2/2

Stones
warm up with 60kg stone high pulls
several attempts at 110kg stone before a successful lap and load.

Need lots of work on the stones!

Don Stevenson
03-23-2009, 02:57 PM
Monday

2:30pm

Zercher DL 90kg x3, 100 2x3, 110x3
axle C+P 85 x3, 87.5x3, 90x3, 93x1 (PB for a PC)
Partial Axle DL 11 reps in 90 seconds

6:30pm

FSQ 135kg 2x3, 1x2
Bench 100kg 2x5, 1x7
Attempted some pullups but my biceps were killing me from zerchers.

Don Stevenson
03-24-2009, 03:49 AM
Tuesday


Farmers walk
100kg 30m
90kg 2x25m - had issues with grip due to a torn callus.

bearhug high pulls with stack of plates
doubles up to 75kg - working on a new technique to replicate stone lifting better.

GHR 5, 10kgx4, 15kg 3x3
face pulls 50x8 70x5 60 x2x8
ghr bench press 15kg 3x8
curls 4 sets from 17.5 to 25kg DB

Don Stevenson
03-25-2009, 08:54 PM
Wednesday

Sports massage = ouch

Thursday

some very poor axle work - up to 88kg for two singles, grip issues today.

BSQ 160kg x3, 5, 5 - PR for reps
DL 180 x3 200 x3, 205 x2

felt pretty crap and unmotivated but punched on through anyway

Don Stevenson
03-28-2009, 06:50 AM
Friday

FSQ 105 3x3
Bench 2 board, 80x5 100x5 110x3

Light session in anticipation of a flogging on saturday.

Saturday

Log up to 90kg 2x3
Yoke 250kg 3x25m 300kg 10, 12, 15m
stone - 1 x 110kg

Yoke killed me!

Don Stevenson
03-30-2009, 03:32 AM
Monday

Legs, arms everything felt sore and weak from the weekend.

2pm

Farmers - limited to 16m because they were running forklifts past the gym doors in the area i normally use.

60kg x32m, 100kg 3 x 16m, 110kg 2 x 16m, 120kg 1 x 16m (PR)

I've never actually walked with 120kg so was pretty happy. these hurt like hell after saturdays yoke and I was surprised I could even do 100kg.

Bench 100kg 4x5, 105 x 5

630pm

FSQ 130kgx2, 140kg 2x2 - Again surprised I even hit 130kg.
Cable flyes - 5x8 reps from 6 to 8 plates - stupidest exercise ever
Seated row 50, 60, 70 x8 80kg 2x5
Partial DL 220x3, 245x3, 270X
GHR situps 4 sets up to 20kg

Don Stevenson
04-01-2009, 01:37 AM
Tuesday

Crippled! Took a day off training and thanked the lifting gods that I've cut a deal with my massage guy for weekly sessions in return for weekly massage.

Promptly cursed the same lifting gods after he got stuck into me.....

Wednesday

Farmers 115kg 4 x 16m

Bench 80x10, 90x8, 100x5 110 2x3
Axle DL 233kg - 3 x 60 seconds 7, 6, 6 reps
rows 3 x 6 50, 60, 70kg
BSQ lockout triples 250, 290, 310, 330kg

Don Stevenson
04-04-2009, 04:06 PM
Friday

Very light training at the gym in preparation for a comp on saturday

Saturday

Strongman comp organised by our training group. 9 competitors about half of who had never done strongman at all, one guy had never used a belt and a couple of guys weren't even sure what the implements were for!

First event Farmers walk 75m 100kg per hand

two guys finished the course, I came third with 60m

Second event overhead medley, 48kg KB 63kg keg, 93kg axle, 100kg log

half the guys only managed the kettlebell and keg I managed everything except the log. Cleaned it put couldn't quite lock it out. 3 guys did all 4 so I think I came 4th

Third event - Conventional Deadlift for max weight 3 attempts

I was surprised by how many guys took the 200kg starting weight and then how many failed at 210 and 220.

I started at 210, did an easy 220, passed on 230 as people were dropping out and then took 240 for a 13kg PR. Made it and then promptly got beaten with a 250kg from a powerlifter.

fourth event - 85kg keg carry for distance

winner got 77m but I kinda bombed this one with 36m, my chest crushing strength ain't that good.

fifth event - 110kg stone over bar for reps.

I was tied for second at this point but got blown away by some of the more experienced guys. I got 6 reps which is a major improvement over previous PR of 1 rep!

Overall equal 3rd on points but down to 4th on count back.

Good comp, lots of fun and I was happy with my results considering it was open weight class and I haven't trained some of those events specifically.

Don Stevenson
04-06-2009, 02:58 AM
Monday

Did a short workout but then realised it's time for a back off week!

Heavy farmers

110kg 2x 16m
120 x 16m
125kg x 16m (PR)
Bench 60x8 80x5 100x3, 102.5x5, 100x2x5, 105 x5

some partial DL and GHR

Taking the rest of the week off!

Don Stevenson
04-07-2009, 05:30 AM
Tuesday to Friday

Taking 4 days off training.

Expect some big sessions next week

Don Stevenson
04-10-2009, 10:42 PM
Saturday

Event training

Super yoke - 150kg 2 x 25m, 190kg 2 x 25m, 250kg 2 x 25m, 290kg x 12m

Farmers 60kg 2 x 25m, 80kg 2 x 25m, 110kg x 25m, 130kg x 2m (PR getting it off the ground!)

Stones 110kg 2 x 3

Working on pulling the stone high and was happy with my progress. Last couple of times i've barely made it to the platform, now pulling a good 10 - 20cm above.

Don Stevenson
04-13-2009, 12:50 AM
Monday

Back to basics today

BSQ 140x3 150x3 160kgx3 (all no belt) 170x3 180x4 (PR) 170x4
Bench 100x3 105x3 110x3 105x2x3
MP 70kg 2x3
PPress 90x3, 95 x3, 100X (bit out of practice with the bar!)

Partial DL 220x3 240x3 260kg x3 (PR)

Finished with some very short pathetic rowing intervals

Don Stevenson
04-14-2009, 03:54 AM
Tuesday

Boy am I sore and tired today!

Light and easy session

Cable yoke 100kg 2x16m, 150kg 4x 16m, 200kg 2 x 16m
GHR 3x5
GHR situps 3x5
pullups 3x5
face pulls 3x5

PC + PPress 3 x 60 seconds 70x7, 80x6, 90x4

Don Stevenson
04-15-2009, 05:27 AM
Wednesday

Farmers 100kg 4 x 25m 18sec, 15, 15, 14 sec
BSQ 140kg 3x3
BP 60 x 10, 80x8, 100x6, 107.5x3 112.5x3 (PR for reps)
MP/PP 60x5 70x5 80x3

Don Stevenson
04-18-2009, 08:06 PM
Friday

FSQ 110kg 3x3
BP 100 2x3 110x2 115x2 (PR Double)
Pullups 5x5 focusing on max speed on the way up

Don Stevenson
04-18-2009, 08:09 PM
Saturday

Yoke 200kg 2x25m, 250kg 2x 25m, 19 sec (no drops) and 22 sec (one drop) 300kg x 20m+5m (300kg x20m is a PR)

Log

worked up to 95kg x1 100kg x1 (PR) then 80kg 4 reps in 75sec

Don Stevenson
04-20-2009, 04:17 AM
Monday

Farmers walk 16m runs 110kg x2, 120kg x2, 130kg x10m (PR) 135kg x4m (PR)

Push press 70x5, 80x5, 90x3, 95x3, 100x3
BSQ 130x3, 150x3, 170x3, 180x2, 190x2 (PR Double)
BP 90kg 4x5
Face pulls 4x6
GHR 3x5
GHR situps 3x8 +10kg
Partial DL from 18" - 220kg x13 reps in 65 seconds

Don Stevenson
04-23-2009, 01:06 AM
Wednesday

Chain yoke 150kg 2x 16m, 200kg 4x 16m
MP 60x5, 65x5
PPress - 70x5 85x5 95x3 100x3 103x2 (missed 3rd)
BSQ 140x3 160x2, 180, 195, missed 205

Training kinda screwed up this week with work

Don Stevenson
04-24-2009, 04:43 AM
Friday


Farmers 60kg 4 x 16m 115kg 4x16m focus on speed
MP 60x3 70x3
FSQ 120x2 130x2 140x1 150x1 155x1 (PR) 160kg x1 (PR)
BP 110x1 115 x1 120x1 (PR)

Don Stevenson
04-26-2009, 05:43 PM
Saturday

Log 1 clean plus 3 push press 90kg x 3 sets
Yoke 2 x 25m 260kg both 18 seconds
110kg stone 3 sets of 3 loads to 1300mm

Don Stevenson
04-29-2009, 10:51 PM
Monday

Farmers 110kg 2x 16m, 130kg 15m , 12m
MP 50x5, 60x5, 70x4
PPress 80x5, 95x3, 90x3, 100x1
DL 220kg 90seconds 8 reps (felt crap)
BSQ 150x3, 160x3 170x2

Felt crap during the session, back tweaked a bit at the end.

Wednesday

Back still sore after a massage and a day off so i took it easy

Push press
70x 5 80x5 90x3 95x3 100x1 107x1
Pullups 5 x8
very light squats to work the stiffness out.

Don Stevenson
05-03-2009, 07:32 AM
Thursday

log 80x3 90kg 3x2
BP 100kg 3x3
BSQ 140, 160, 180x2

Friday

Farmers 60kg 2x16m (2"handles) 90kg 2x 16m (2"handles) 90kg 3x 16m 115kg 1 x 16m
BP + Chains 60x3 , 80 4x3
Axle PPress + chains 53kg 2x5 63kg 2x3
rows 4 x8 50kg
Axle DL 133kg x5 183x5

Saturday

Yoke to 180kg - back felt a bit sore still
Farmers 60kg 2x25m 80kg 2x25m 110kg x25m 130kg 20m
stone - 27 reps

Don Stevenson
05-10-2009, 06:23 AM
Back of week last week so did very little all week.

Back still a little tender which is affecting any loaded exercises like yoke.

Saturday training

3 runs of 25m with 250kg yoke - timed one at 19 seconds but it felt slow and hard

farmers 2 runs of 25m with 110kg - 13.66 and 13.69 seconds

Stone

110kg to 1.45m, 1.5m, 1.6m, missed 1.7m

Sunday

Found out the promoter has changed the stone event AGAIN 7 weeks out from the comp and it's now 130kg stone (which we don't have) for reps over a 1.2m bar. Not happy!