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Old 01-06-2009, 04:12 AM   #1
Don Stevenson
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Default 2009 A Strongman Odyssey

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
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Old 01-06-2009, 04:16 AM   #2
Don Stevenson
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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
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Old 01-06-2009, 04:21 AM   #3
Don Stevenson
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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
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Old 01-06-2009, 05:07 AM   #4
Allen Yeh
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How much event stuff will you be doing?
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Old 01-06-2009, 07:33 AM   #5
Don Stevenson
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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.
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Old 01-07-2009, 02:02 PM   #6
Don Stevenson
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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
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Old 01-07-2009, 02:24 PM   #7
Arien Malec
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Quote:
Originally Posted by Don Stevenson View Post
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?
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Old 01-08-2009, 02:50 AM   #8
Don Stevenson
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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.
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Old 01-09-2009, 03:43 AM   #9
Don Stevenson
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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
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Old 01-11-2009, 02:24 AM   #10
Don Stevenson
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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)
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