2009 A Strongman Odyssey

[Don Stevenson]

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]

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]

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]

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...or_grip_s.html

[Don Stevenson]

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]

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]

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]

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]

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]

Thursday 22/01

Active recovery 30 minute swim session.