2010 Another Strongman Odyssey
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
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.
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
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.
Deadlift singles up to 240kg
BP up to 100x5 then 110x3 (really, really pathetic!)
Random core work
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
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
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
BP 110kg 3x3
MP - reverse bands 75kg 3x3
Kroc Rows 52kg 10/10 20/20
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
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