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Don Stevenson
01-28-2010, 02:41 AM
After a reasonably good intro to strongman last year and some solid gains in the basic lifts (until getting somewhat wiped out training wise by having to organise the world masters games weightlifting) I'm back into training and looking to maximise my results this year.

Some changes from last year include living only 2km from the gym now and not having to coach weightlifters 4 afternoons a week giving me a lot more flexibility and time to train.

Therefore the current plan is for 2 sessions, 4 days a week + event training on Saturday.

I've achieved one of my major goals which was to move from 95kg to a training weight of just over 105kg (currently 107kg / 235#) and now need to build strength without gaining too much more weight.

Current bests / 2010 goals

DL 253kg / 290kg+
BSQ 208kg / 240kg+
BP 132kg /160kg
MP 91kg / 110kg

Don Stevenson
02-01-2010, 12:51 AM
Monday AM - Assistance work

Pullups - 3x5 strict
RDL - 105kg x12, 115kgx10, 125kgx8, 135kgx6
Situps - 3x20
DB Mil Press - 20kgx12, 22kgx10, 27.5kgx8
Face pulls - 45kg 3x20

Aim of a lot of this stuff is to fix my two major problems at the moment

1. Crap core stability in the deadlift
2. Crap endurance in the overhead press

Monday PM - 5/3/1

Deadlift - 160kg x5, 180kg x5, 200kg x5
FSQ 105 2x5, 110x3, 120x3, 130x3

Sprints 6 x70m

Everything flet ok but my core stability in the DL is rubbish at the moment and is severely letting me down on the 5/3/1 top sets.

Don Stevenson
02-03-2010, 02:53 AM
Tuesday PM

MP 55x5, 62.5x5, 70x6, 75x2
DB Bench 25x12, 30x10, 35x6, 35x5

Kroc Row - 40kg 2x20, 45kg x 11
45 degree back ext - 20kg bar 10, 12, 13
Plank 30kg - 3 x 60 sec

Don Stevenson
02-03-2010, 02:55 AM
Wednesday PM

BSQ 160kg 3x5
DL up to 170x3

rowing 4 x 1:00/2:00 307m, 308m, 290m, 280m

Think I might need to back off the assistance work for the back a little as my main lifts are suffering from core fatigue. Going to rejig my plan a little and see what happens next week.

Don Stevenson
02-08-2010, 12:21 AM
Friday PM

Deadlift singles up to 240kg
BP up to 100x5 then 110x3 (really, really pathetic!)
Random core work

Don Stevenson
02-08-2010, 12:29 AM
Monday PM

Saturdays proposed strongman training was rained out so I hit the gym fresh today. Modified program to put assistance work after the primary lifts and tightened my belt a notch as it looks like i've gotten skinnier over the holidays and i wasn't getting much support from it.

Deadlift 190kg 4x5, 1x4
Shrugs 100x5, 130x5, 160x5

Pullups 4x8 - green band
Face pulls 20, 15, 15, 10
Plank 60 seconds - 40kg, 40kg, 50kg
Back extensions - 30kgx10, 10, 35kg x8

Deadlifts nailed me but I was happy to (almost) get through the full 5x5 @190kg

Don Stevenson
02-09-2010, 04:31 AM
Tuesday PM

Feeling fairly crappy after a night with very little sleep.

BP 100kg 4, 5, 5, 5, 3
Push press 60x5 70x5 80x3
GHR situps 3x8 + 10kg

Rowing 3 x 500m with 3:00 rests 1:48, 1:45, 1:50

Don Stevenson
02-10-2010, 12:08 AM
Wed PM

BSQ 160x3, 170x3, 170x2
Rack Pulls from just above the knee 210x3, 230x3, 260x3
DB rows 3x8 40kg
Face pulls 3x 10
lat pulldown 3x8

Don Stevenson
02-11-2010, 05:14 PM
Friday AM

BP 110kg 3x3
MP - reverse bands 75kg 3x3
Kroc Rows 52kg 10/10 20/20

Don Stevenson
02-11-2010, 10:54 PM
Friday PM

Deadlift 225kg x1, 235kgx1, pulled 245 to just above the knee and then couldn't lock it out.

This is a new place to fail for me, normally if it comes off the floor then locking it out is easy.

Finished off with some BP up to 120x1

Don Stevenson
02-14-2010, 11:40 PM
Monday PM

Deadlift 200kg 3x5
Push press 80kg 3x5

Face pulls 50kg 3x15
45 deg back extension 40kg 8, 8, 6
Pullups 8,7,6,6 - blue band
DB power curl and press 27kg 3x5

Don Stevenson
02-15-2010, 06:10 PM
Tuesday AM

BP 105kg 5, 4, 3 - pretty poor effort on these, was meant to be 3 x 5
Kroc rows - 52kg 20/20, 12/12, 12/12
Planks 50kg 2 x 60 seconds

Don Stevenson
02-16-2010, 11:57 PM
Wednesday PM

BSQ - 170x3 185x1
DL - 180x3 210x2 220x2 (PR double)

45 deg Back Extensions - 40x6, 45x6, 50x5
Plank - 30 seconds, 70kg, 85kg, 95kg, 106kg (PR)

Don Stevenson
02-17-2010, 05:36 PM
random collection of training footage from the last two weeks or so of training.

http://www.youtube.com/watch?v=NFi8m8Re944

Don Stevenson
02-18-2010, 11:14 PM
Friday PM

DL up to 235kg for a single then missed 250kg

rubbish session

Don Stevenson
02-20-2010, 10:29 PM
Saturday

Strongman comp

Yoke 280kg 15m in 9.98 sec

Log 100kg 2 reps in 60 seconds

Farmers 120kg 15m out of 30m, lost it in the turn and my grip was stuffed

Stones - loaded 110 and 120 but missed 130

Medley - pushed truck about 10m and then it just got stuck

not bad for a first tim eon the implements since july last year, strength is there but i need to do a lot of event training

Don Stevenson
02-21-2010, 10:10 PM
Monday PM

BP 100x5 110x5 117.5x2
DB Push Press 30kg x6 35kg 6, 7
DB rows 50kg 3x 10/10
GHR 3x5

Don Stevenson
02-24-2010, 02:27 AM
Wednesday PM

BSQ - up to 150x3
push press 60kg 3x5 then two timed sets at 70kg of 13 and 14 reps
BP - up to 117kg for a single

Various accessory exercises

Don Stevenson
02-24-2010, 02:28 AM
Wednesday PM

BSQ - up to 150x3
push press 60kg 3x5 then two timed sets at 70kg of 13 and 14 reps
BP - up to 117kg for a single

Various accessory exercises

Tomorrow - IGX 30 minute deadlift challenge. BRING THE PAIN!

Don Stevenson
02-24-2010, 10:50 PM
IGX DL challenge - max reps of 315# DL in 30:00

90 reps @ 143kg/315#

triples for the first 20 minutes on the minute, all hook grip

last 10 minutes tried to up the pace to doubles every 30 seconds but that didn't work and ended up with
3x2, 6x3 and then a 1x6 to finish right on the buzzer. Used straps for a few sets after I tore a callus and I wore a belt for the whole lot.

Conditioning wise I felt ok until right at the end but my lower back got pretty tight around the 20 minute mark.

Don Stevenson
03-08-2010, 05:13 AM
Last week - Back off week

A couple of light sessions on Monday and Wednesday then two days rest before a Strongman comp.

Don Stevenson
03-08-2010, 05:17 AM
Strongman Competition

Medley - 100kg Farmers walk, 120kg duck walk, 75kg Keg all 20m - 1:04.7
Sled Drag - 120kg, 20m - 0:13
log 1 clean then max presses 78kg 8 reps in 1:00
Deadlift - 3 attempts, rising bar - 220, 240kg, missed 260kg just above the knee.
Stone over 1.4m bar - 90 kg 10 reps in 1:00

http://www.youtube.com/watch?v=C6c_64F8GBQ

Don Stevenson
03-08-2010, 05:25 AM
Monday PM

Still very stiff around the ribs from the strongman comp but decided to get stuck into training anyway.

Today was the first day of a 6 week cycle aimed at breaking the 600# DL barrier.

Additional goals for this cycle

BSQ - 220kg
BP - 145kg
PP - 120kg

Plan is to roughly follow the 6 week HFM template of Light, medium, max, max, medium, light weeks although i'm experimenting with doing some speed work as well as ME work because i think 4 heavy days a week might be too much for me.

Day 1 - ME day - light week

DL - 200kg 3x3
PP - 82.5kg 3x3
Chinups - 3x5
45 deg back ext - 3x6 40kg
KB swings 24kg 2 x 1:00 35, 33

Everything from my lower back to my ribs and pecs hurt today so this was a lot harder than it should have been.

Don Stevenson
03-09-2010, 02:54 AM
Tuesday PM - Workout 2 DE BSQ and BP

BSQ 110kg + green bands 6x2
BP 70kg + blue band 6x2
Face pulls 3x15
Kroc Rows 50kg 3x10

Brian Stone
03-09-2010, 04:25 AM
Awesome work at the competition, Don!! Some impressive numbers in there!

Don Stevenson
03-15-2010, 05:08 PM
Wednesday DE DL and PP

DL 200kg reverse bands (-50kg) 6x2
PP 70kg 6x2
Back ext 50kg 3x5
pullups 8, 7, 6

Don Stevenson
03-15-2010, 05:14 PM
Friday

ME BSQ and BP

BSQ 160x3 172.5 x3, 3, 2
BP 105 3x3
Kroc rows - 15, 24, 10 50kg
Face pulls 3x15

Don Stevenson
03-15-2010, 05:32 PM
Monday - 1st workout of week 2 - Medium volume and intensity week

ME DL and PP

DL 215kgx2 (no belt, no straps) 227.5kg x2, 215 x 3x2
PP 95kg 3x2, 100x2, 105x2
Pullups 7, 5, 7, 5
Back ext 40kg 8,7,7

215kg without belt was a PR for a beltless DL and done for a double. I'll attempt a 227kg / 500# beltless DL at some stage during this cycle.

227.5kg x 2 was a PR for a double

Got video of both but in each case some knob decided to stand in front of the camera so the footage is lousy

Don Stevenson
03-16-2010, 03:56 AM
Tuesday DE squat and bench

BSQ 130kg + bands 6x2
BP 80kg + blue band 6x2
face pulls 3x15
kroc rows 3 x 10

Don Stevenson
03-17-2010, 12:46 AM
Wednesday

ME SQ + BP

Had to rearrange my training this week because i'm away on friday and have a comp on saturday.

Learned the hard way today that ME squats + dieting for a comp is a bad idea.

BSQ - 182.5x1, 190 fail, 180x1, fail on second rep, 160 2x2
BP 110 5x2

Shit house session

Don Stevenson
03-21-2010, 07:17 PM
Saturday Strongman comp

1RM BP - 115, 125, 130kg
Farmers - 110kg x 17m - 18 seconds, 1 drop
12" log - 90kg, 95kg, 97kg
Axle DL, from ground, no straps 200kg, missed 227kg twice
Stones - 100, 105, 112, 135kg in 41 seconds

Finished equal first

Don Stevenson
03-22-2010, 04:32 PM
Monday

DL - 220kg x1 (no belt), 227.5kg x1 (no belt PR)
DL - belt + straps - 238kg 2x2, 230kg 2x2, 220kg 2x2
DB MP - 25kg x8, 30kg x6, 32.5kg x3
Back ext - 20kg 3x12
Pullups 3x7

Don Stevenson
03-24-2010, 09:51 PM
Tuesday

BP 125kg 3x2, 120kg 3x2
DE BSQ - 140kg + black bands 6x2
face pulls
kroc rows

Don Stevenson
03-25-2010, 12:57 AM
Thursday

Bad nights sleep so feeling pretty out of it today, decided to do my primary exercises and get out of the gym.

PPress - 90x2, 100x2, 105x1, 105x1, 100x2, 100x2, 95x2, 95x2
These were all over the shop

Band Deload DL 220kg 3x2, 245x2, 250x2

Don Stevenson
03-26-2010, 01:54 AM
Friday

BSQ 170x1, 180x1 185x2x2, 180 x2x2, 170x2
BP 85kg + blue band 6x2

Don Stevenson
03-30-2010, 06:17 AM
Monday

Deadlift - 220kg no belt, 235kg no belt (PR), 245, 260 (f), 220, 230, 240(f) 227.5 x2

DB MP - 27.5 x5, 32.5x5, 32.5x3
Kroc rows 50kg 10/10, 70kg 10/10, 80kg 5/5

Tuesday

Bench press - 122, 130, 135 F, 130, 127.5 2x1
DE BSQ 140+ choked green band 4x2 145+bands 2x2
DB BP - 35x5, 40x5, 45x4, 47.5x3

Don Stevenson
03-31-2010, 01:43 AM
Wednesday

Push press - 100x2, 105, 110, 115 (f), 105, 107.5, 110, 112.5 (f) 105x2
Band Deload deadlift - 220x2, 240x2, 260x2, 272.5x1, 230x2, 220x2
Pullups 4 x 6

Watching video of the deadlifts I'm starting to lift with a rounded back, need to do some more technique and core work.

Don Stevenson
04-01-2010, 05:53 AM
Thursday

Rest, glorious rest day!

Ate a huge burger with chips then had an afternoon snack of BBQ chicken roll, donuts and a chocolate thick shake.

Don Stevenson
04-05-2010, 05:33 AM
Monday

DL - 227kg (no belt), 242kg (no belt, PR), 255kg (PR), 262 missed
DB MP 20kg x12, 25x10, 27.5 x 8, 30x6, 32.5x3
Back ext 20kg 3x8
Lat pulldowns 3x8

Don Stevenson
04-06-2010, 02:18 AM
Tuesday

BP 110, 122, 132.5, 135 (F)
GM to Squat 60kg 3x5

Don Stevenson
06-17-2010, 09:22 PM
Been seriously slack updating the log but then recently training has been nothing to write home about.

This week I was tapering down for a strongman comp that ended up being cancelled anyway.

So I started on my Kettlebell snatch program.

Wednesday

Halos 16kg 3x10
MP 3x 5/5 32kg
Pushups 3 x 10
Pistols 3x 3/3

32kg KB - 10 snatches on the minute for 10:00 = 100 reps

Thursday

Halos 16kg 3x10
MP 3x 5/5 32kg
Pushups 3 x 10
Pistols 3x 3/3

32kg KB - 2 x 2 min sprints 32 and 34 reps
then 1 x 1 minute 24 reps

Friday

Halos 16kg 3x10
MP 3x 5/5 32kg
Pushups 3 x 10
Pistols 3x 3/3

32kg KB snatch - 12 reps on the minute for 7 minutes = 84 reps

Don Stevenson
06-20-2010, 10:08 PM
Monday AM

Halos 16 kg x 3 x 10
MP 32kg 5/5 6/6 7/7
Pushups 3 x 10
Pistols 3/3

Snatches - 32kg

13 reps/minute for 5:00 = 65 reps

David Boyle
06-21-2010, 05:39 PM
kettlebell stuff looks good man.

The 32kg KB is an awesome training tool.

Don Stevenson
06-23-2010, 08:14 PM
Tuesday AM

Halo 16 kg 3 x 10
Windmills 32 kg 3 x 3/3
rows 32kg 3 x 5/5
Crush curls 32kg 3x5

Snatches 32kg 3 x 2:00 max rep sprints
40, 35, 30 reps

Tuesday PM

BSQ up to 195kg for a single

Don Stevenson
06-23-2010, 08:18 PM
Wednesday PM

DB BP 35kg x8, 42.5x8, 45x5
Froc Rows 50x10, 70x10, 80kgx8
Bicep curls 20kgx8 25kg x 6 30x5
Pullups 3x5

Snatch 48kg

3 x 3/3 = 18 reps

Don Stevenson
06-29-2010, 05:28 PM
Had a big strongman comp on the weekend and completey screwed the pooch!

I haven't been getting to the gym consistently and on the day had major problems with my grip on events i'd normally smash.

For example - PR farmers walk is 20m with 130kg, on the weekend I made it 7m with 110kg with 3 drops!

Unfortunately the comp was heavy on grip stuff too and I got poor results in the axle clean and press and car deadlift too.

By the time stones came around I figured things couldn't get any worse and that i might salvage some pride by having a good go at a PR with the 155kg stone however I was VERY wrong and got stopped cold at the 130kg stone even though two weeks ago I was repping the 140kg.

NOT HAPPY!

Don Stevenson
06-29-2010, 05:32 PM
Tuesday PM

After the debacle on the weekend i'm determined to get back into full training for whatever comps come up in the second half of the year.

First stage is 4 weeks of Smolov + a bit of Kettlebell work and lots of work on my grip strength and endurance.

Smolov day 1

BSQ 150kg 3 x 9

Doing smolov 3 days a week with slightly reduced volume

Don Stevenson
11-21-2010, 11:59 PM
22/11/2010

After several months of virtually no training I'm back in the gym.

I'm limited to 4 x 1 hour workouts a week at the moment due to work and family commitments so I'm embarking on a very basic program of 20 rep squats, some low rep DL and a few basic upper body exercises with minimal assistance work.

Monday

DL 195kg 3x3
BSQ 120kg 1x20

Don Stevenson
11-23-2010, 12:10 AM
Tuesday 23/11/2010

BP 90kg x8, 8, 102kg x7
Push press 60kg 3x8
Kroc rows 45kgx8 55kgx8 64kgx8

Don Stevenson
11-27-2010, 02:22 AM
Thursday

DL 180 kg 3x3
BSQ 125kg 1x 20

Saturday

BP 107.5 3x5
PP 70kg 3x5
Kroc 55kg 3x8

Treadmill
Walk 1 min - 6km/hr
Run 2 min 8, 9, 10, 11, 12 km/hr

Don Stevenson
11-29-2010, 02:09 AM
Monday

DL 190kg 3x3 - Happier with grip and speed to lockout this time

BSQ - 130kg 1x20 - This was actually easier than the last workout at 125 but not by much and i'm anticipating the next few weeks to get progressively worse as I head toward 160kg/350lb for 20

Don Stevenson
11-30-2010, 03:05 AM
Tuesday

BP 95kg 3x8
Push press 65kg 8,6,5
Krocs 45 kg 3x 12

Treadmill intervals

8, 9, 10, 11, 12, 13km hr 1 min on 1 min walking at 1% then
8, 9, 10, 11 km/hr 1 min on 1 min walking 2%

Don Stevenson
12-02-2010, 03:28 PM
thursday

DL 195kg 3x3
BSQ 135kg 1x20

Don Stevenson
12-04-2010, 11:27 PM
Friday

BP 112.5kg 3x5

DB MP 3x5
pullups 3x5

Don Stevenson
12-06-2010, 04:29 PM
Monday

DL 200kg 3x3
BSQ 143kg 1 x 20

Don Stevenson
12-06-2010, 09:12 PM
Tuesday

BP 102.5kg 3x8
MP 50kg 3x5
krocs 3 x 10 55kg

Treadmill intervals

2:00/1:00

9, 10, 11, 12, 10

Don Stevenson
12-09-2010, 02:59 AM
Thursday

DL 207kg x3, 215kg x 2, 227kg x1 (no belt)

BSQ 150kg 10, 4, 3, 2, 1 reps

Don Stevenson
12-10-2010, 01:49 AM
Friday


BP 115kg 3x5

DB MP 25kg 3x8
DB BP 27.5 kg 3x8
krocs 45kg 8, 8, 15
back extension 2x10

The treadmill running

@2% incline 1:00/1:00 9, 10, 11, 12, 13km/hr
@3% incline 1:00/1:00 9, 10, 11
@4% 1:00 12km/hr

Don Stevenson
12-14-2010, 02:33 PM
Monday

DL 210kg 3x3
BSQ 147.5 x8 156x3

Feeling a bit rubbish

Tuesday

BP 107.5kg 8, 7, 7
DB MP 20kg 3x8
Rows 60kg 3x8