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Old 03-08-2010, 06:13 AM   #21
Don Stevenson
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Last week - Back off week

A couple of light sessions on Monday and Wednesday then two days rest before a Strongman comp.
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Old 03-08-2010, 06:17 AM   #22
Don Stevenson
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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

Last edited by Don Stevenson; 03-09-2010 at 04:03 AM. Reason: added video
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Old 03-08-2010, 06:25 AM   #23
Don Stevenson
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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.
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Old 03-09-2010, 03:54 AM   #24
Don Stevenson
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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
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Old 03-09-2010, 05:25 AM   #25
Brian Stone
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Awesome work at the competition, Don!! Some impressive numbers in there!
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Old 03-15-2010, 06:08 PM   #26
Don Stevenson
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Wednesday DE DL and PP

DL 200kg reverse bands (-50kg) 6x2
PP 70kg 6x2
Back ext 50kg 3x5
pullups 8, 7, 6
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Old 03-15-2010, 06:14 PM   #27
Don Stevenson
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Friday

ME BSQ and BP

BSQ 160x3 172.5 x3, 3, 2
BP 105 3x3
Kroc rows - 15, 24, 10 50kg
Face pulls 3x15
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Old 03-15-2010, 06:32 PM   #28
Don Stevenson
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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
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Old 03-16-2010, 04:56 AM   #29
Don Stevenson
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Tuesday DE squat and bench

BSQ 130kg + bands 6x2
BP 80kg + blue band 6x2
face pulls 3x15
kroc rows 3 x 10
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Old 03-17-2010, 01:46 AM   #30
Don Stevenson
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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
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