im going to deadlift 300 kg lol

[JamesA1990]

13/2/20 deloady-ish deadlift day but its ramping up from here. Also brought in my bench grip by a finger in order to alleviate the chest a little. Feels eh but im going to give it some time


Deadlift
225 kg x 1 @ 6
180 kg x 6
180 kg x 6


Bench
130 kg x 4
130 kg x 4
130 kg x 4
130 kg x 4 @ 7


Tempo Bench 3/1/0
90 kg x 5
90 kg x 5


Lat Pulldown
75 kg x 15
75 kg x 15
75 kg x 12

[JRMoore82]

Can never find good finger distance I swear. Lol

[JamesA1990]

Can never find good finger distance I swear. Lol

I've been exclusively max grip for years and years just because thats how i was taught. Exploring the idea that there is perhaps another way

[JamesA1990]

17/2/20 Pec still not good, really hurting the motivation. Having strong feelings to scrap this whole lifting thing about go back to rugby. Gotta sleep on these feelings some more


Bench
137.5 kg x 1 @

[Dominik]

17/2/20 Pec still not good, really hurting the motivation. Having strong feelings to scrap this whole lifting thing about go back to rugby. Gotta sleep on these feelings some more


Bench
137.5 kg x 1 @

Just found this. Maybe take a week or two off training bench to give the pec a rest and do shoulder press instead. I went back a couple of pages and couldn't see much for shoulders. I reckon it would help your bench in the long run.

[JRMoore82]

Just found this. Maybe take a week or two off training bench to give the pec a rest and do shoulder press instead. I went back a couple of pages and couldn't see much for shoulders. I reckon it would help your bench in the long run.

Dis

[JamesA1990]

Just found this. Maybe take a week or two off training bench to give the pec a rest and do shoulder press instead. I went back a couple of pages and couldn't see much for shoulders. I reckon it would help your bench in the long run.

Dis

Thanks buddy boyos. Took a full week off the gym, but in the mean time the rugby itch just got stronger. Bought some fresh boots and they arrived today

[JamesA1990]

23/2/19 Did some general fitness stuff, rowing with minimal rest in between the sets, maybe 60 seconds. Shuttle runs were an unknown distance


Rowing Machine
1km: 3:42
500m: 1:41
500m: 1:47
250m: 50.9
250m: 47.9
250m: 49.2


+ Suicide shuttle runs

[JamesA1990]

24/2/20 Told the owner at my gym was getting a bit burnt out of powerlifting and he suggested i do a strongman circuit, was really really tough (because my fitness is so sh*t) but was also really enjoyable. Was continuous work with 30 seconds break in between each exercise. Squat -> Yoke -> Sandbag -> repeat. First time ever using any of this equipment



Cambered Bar Squat /w Chains (+32 kg)
110 kg x 5
110 kg x 5
110 kg x 5


Yoke
130 kg x 20m x 4 laps
130 kg x 20m x 4 laps
130 kg x 20m x 4 laps


Sandbag Carry
Unknown weight x 20m x 4 laps
Unknown weight x 20m x 4 laps
Unknown weight x 20m x 4 laps

[JamesA1990]

25/2/19 Really unfit, wanted to do some HIIT running. Googling rugby specific cardio and came across an article on SIT, which i've never heard of. Sprint Interval Training. Basically an all out sprint, then complete rest, then all out sprint, rather than HIIT where you run at like 95%, only semi recover and go again. Basically it sounded easier so i did that. Rereading the article i should be sprinting for 20-30 seconds, so more like a 200m sprint than a 100m

Article for future reference
https://runrepeat.com/sprint-interval-training



Sprint with 4-5 mins complete rest in between
100m
100m
100m
100m

[JamesA1990]

26/2/19 Made up my own conditioning strongman-esque circuit. Little easier this time because i went to rugby training afterwards. Was fun and challenging. First time ever doing Log Press and Tyre Flips. No idea how heavy either of them are lmao. Ill ask the gym owner when im next in... Circuit was Log clean and press -> Tyre flips -> 200m row sprint -> repeat with 30 seconds rest. Log was light enough that i didnt need to use any real technique and literally power cleaned it up, tyre's were heavy enough that i pretty much couldnt do 6th rep without really struggling


Log Clean and Press
Unknown weight x 5
Unknown weight x 5
Unknown weight x 5
Unknown weight x 5


Tyre Flip
Unknown weight x 5
Unknown weight x 5
Unknown weight x 5
Unknown weight x 5


Rowing Machine
200m
200m
200m
200m


+ Rugby training

[Dominik]

Definitely makes training more interesting and some of it might carry over to rugby. Sled push and farmers walks/frame carry are also worth including.

Technique on tyre flipping is important to protect the biceps. With small, narrow tyres you're forced to deadlift them up but with larger tyres you want to get down and make shoulder contact like this.

[JRMoore82]

Tire flipping is fun as ****

[JamesA1990]

Definitely makes training more interesting and some of it might carry over to rugby. Sled push and farmers walks/frame carry are also worth including.

Technique on tyre flipping is important to protect the biceps. With small, narrow tyres you're forced to deadlift them up but with larger tyres you want to get down and make shoulder contact like this.

Informative video ty m9. I was def doing it wrong, ill give it a film next time

I intended on doing farmers carrys but someones broken them at the gym, new ones are on the way though. Also intended on doing sled pushes too for sure

[JamesA1990]

Update: Tyre I was using is 550 lbs / 250 kg

There is 2 tyres smaller and 1 bigger, haven’t attempted the bigger one yet but it’s huge

[JamesA1990]

1/3/20 Continuing to experiment and increasing my work capacity. Circuit work again



Hex Bar Deadlift
145 kg x 6
145 kg x 6
145 kg x 6
145 kg x 6


Yoke
130 kg x 20m x 2 laps
195 kg x 20m x 2 laps
215 kg x 20m x 2 laps
215 kg x 20m x 1 lap


Sandbag Carry
Unknown Weight x 20m x 2 laps
Unknown Weight x 20m x 2 laps
Unknown Weight x 20m x 2 laps
Unknown Weight x 20m x 2 laps



HIIT Running
10 x 100m runs at 90%, slow jog in between laps

[JamesA1990]

2/3/20 All these exercises are really fun, enjoyed this one


All done in 24 mins. Circuit of Squat -> Log Press -> Tyre Flip -> Farmers Carry -> repeat


SSB Squat (beltless)
135 kg x 5
135 kg x 5
135 kg x 5
135 kg x 5


Log Press
55 kg x 5
55 kg x 5
55 kg x 5
55 kg x 5


Tyre Flip
250 kg x 5
250 kg x 5
250 kg x 5
250 kg x 5


Farmers Carry
40 kg x 20m x 3 laps
40 kg x 20m x 3 laps
40 kg x 20m x 3 laps
40 kg x 20m x 3 laps



Superset afterwards


DB Hammer Curl
15 kg x 10
15 kg x 10
15 kg x 10


Tricep Pushdown
35 kg x 15
35 kg x 15
35 kg x 15


Face Pulls
35 kg x 15
35 kg x 15
35 kg x 15


Then went to the park with the massive hill


Hill Sprints - Very short active recovery between sprints
10 x 40m hill sprint

[JamesA1990]

Definitely makes training more interesting and some of it might carry over to rugby. Sled push and farmers walks/frame carry are also worth including.

Technique on tyre flipping is important to protect the biceps. With small, narrow tyres you're forced to deadlift them up but with larger tyres you want to get down and make shoulder contact like this.

Gave this technique a try, pretty sure i did it right this time because the skin on my shoulders and upper biceps near the arm pit are all red raw and black from the tyre

[NomadicApe]

Have you ever looked at Brian Alsruhe's YT channel? He does a lot of strongman/conditioning/supersets type stuff.

[JamesA1990]

Have you ever looked at Brian Alsruhe's YT channel? He does a lot of strongman/conditioning/supersets type stuff.

Thanks man ill check him out now - currently watching his Super Training collab with Mark Bell


edit: aight cool ive learnt how to properly do those hammer smash things on the tyre so ill give them a go into my next circuit too

[JamesA1990]

5/3/20 Really quick session then rugby training


Rowing Machine
500m: 1:36
90 seconds break
500m: 1:40


+ Rugby training

[JamesA1990]

7/3/20 Circuit done in 27 mins. Deadlift -> Yoke -> Tyre Flip -> Sledge Hammers -> repeat


Trap Bar Deadlift
185 kg x 5
185 kg x 5
185 kg x 5
185 kg x 5


Yoke Walk
210 kg x 20m
210 kg x 20m
210 kg x 20m
210 kg x 20m


Tyre Flip
250 kg x 5
250 kg x 5
250 kg x 5
250 kg x 5


Sledge Hammers
10 kg x 10 each side
10 kg x 10 each side
10 kg x 10 each side
10 kg x 10 each side


+ 12 mins on the assault bike

[JamesA1990]

8/3/20 Did some super normie type exercise today, mixed cardio session


+ Suicide shuttle runs with minimal recovery

+ 100m sprints with full recovery

+ Long slow steady jogging

+ walking (lol)

[JamesA1990]

9/3/20 Quite enjoying making up these random strongman / crossfit twink circuit workouts. Its similar to that feeling when you first join the gym and dont know what to do and youre full of hope, ignorance and enthusiasm. SSB Squat - > Bench -> Farmers -> Row Sprint -> Repeat


SSB Squat
135 kg x 5
135 kg x 5
135 kg x 5
135 kg x 5


Bench
100 kg x 5
100 kg x 5
100 kg x 5
100 kg x 5


Farmers Carry
50 kg x 20m x 2 laps
50 kg x 20m x 2 laps
60 kg x 20m x 2 laps
60 kg x 20m x 2 laps


Row Sprint (30 seconds)
30 sec: 178m
30 sec: 184m
30 sec: Didnt record
30 sec: Didnt record

[JamesA1990]

11/3/20 Another made up circuit. Did box jumps for the first time ever, really low. Not sure they did anything of benefit. On the other side, heavy sled pushes absolutely burn the quads


Pullups
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Sled Push
+80 kg x 20m x 2 laps
+80 kg x 20m x 2 laps
+80 kg x 20m x 2 laps
+80 kg x 20m x 2 laps


Box Jumps (Unknown height)
5 jumps
5 jumps
5 jumps
5 jumps


Sandbag Carry
80 kg x 20m x 2 laps
80 kg x 20m x 2 laps
80 kg x 20m x 2 laps
80 kg x 20m x 2 laps


+ Rugby training

[JamesA1990]

14/3/20 Had first trial game of rugby on the weekend, was a good hit out thank FUK had my mouth guard in as i was hit square in the front teeth. Mouthguard absorbed it all but now all my teeth hurt. Drinking cold water is painful

[JamesA1990]

17/3/20 Ok so COVID-19 virus has cancelled the rugby season for 8 weeks, including training so there goes that. Did some super twinky cardio stuff


Row Sprint (with 2 mins break)
250m
250m
250m
250m


Spin Bike (Moderate pace)
15 mins

[JamesA1990]

19/3/20 Circuit done in 21 mins. Farmers -> Tyre flip -> Sandbag -> Sledge Hammer -> repeat, then some cardio


Farmers Carry
60 kg ea x 20m x 2 laps
60 kg ea x 20m x 2 laps
60 kg ea x 20m x 2 laps
60 kg ea x 20m x 2 laps


Tyre Flip
250 kg x 5
250 kg x 5
250 kg x 5
250 kg x 5


Sandbag Carry
80 kg x 20m x 2 laps
80 kg x 20m x 2 laps
80 kg x 20m x 2 laps
80 kg x 20m x 2 laps


Sledge Hammers
20 kg x 5 then 10 kg x 5 each side
20 kg x 5 then 10 kg x 5 each side
20 kg x 5 then 10 kg x 5 each side
20 kg x 5 then 10 kg x 5 each side


Assault bike (This was hell, twice as tiresome as the spin bike)
10 mins

[NomadicApe]

Have you ditched the powerlifting meet you had coming up? Though its probably been cancelled/corona'd at this point.

[JamesA1990]

Have you ditched the powerlifting meet you had coming up? Though its probably been cancelled/corona'd at this point.

The comp hasn't been Corona'd (as of right now) but as of 1 hour ago all gyms in Australia have been closed, this includes the gym hosting the comp (which is also my gym) so no idea whats going to happen. Regardless, i had pulled out of the comp anyway to concentrate on rugby - which has also been Corona'd

Cool thing my gym is doing though is letting members take home gym equipment to use, barbells, DB's, kettlebells, whatever you want (not including machines) on loan until this is all over. This is in exchange for not cancelling your membership