Strongman gets aesthetic

[bradleysegal1]

Hey all, not been on here in a long time but think I'm gonna start logging my workouts here now. I've been bulking for almost two years, went from 87kg (191.5lbs) to 100kg (220lbs), been competing in strongman in that time and really enjoyed it. Gonna take a little break now and lose a bit of fat mainly just to look better. The focus in training is still going to be on strength and I'll definitely be back to competing in strongman next year and possibly powerlifting as well! I love the sport of lifting!

Current best lifts

Squat 220kg / 484lbs x 2
Bench 145kg / 319lbs x 2
Deadlift 235kg / 517lbs x 3
Strict press 100kg / 220lbs x 1
Log press 108kg / 238lbs x 4
Weighted chinup +60kg / +132lbs x 1

[bradleysegal1]

Chest training

Incline bench (3rd Incline)
Bar x 2 sets
40kg x 2 sets
60kg x 10
80kg x 8
90kg x 6
100kg x 2 sets of 6
110kg x 2 sets of 5

Pin press (13th slot, bar just off the chest)
60kg x 2 sets of 12
70kg x 10
80kg x 10
90kg x 9

Flat bench press against doubled mini bands
60kg x 3 sets of 5
70kg x 3 sets of 3
80kg x 2
85kg x 1 - easy, lots more there
Then took the bands off
85kg x 12

Standing dumbbell shoulder press
16kg's x 4 sets of 15

Lateral raises
11kg's x 4 sets of 15

Think I'm gonna be focusing on incline bench on this day for now, want to work on my upper chest. Nice to finish off with a good shoulder pump as well

[fluidZ]

Chest training

Incline bench (3rd Incline)
Bar x 2 sets
40kg x 2 sets
60kg x 10
80kg x 8
90kg x 6
100kg x 2 sets of 6
110kg x 2 sets of 5

Pin press (13th slot, bar just off the chest)
60kg x 2 sets of 12
70kg x 10
80kg x 10
90kg x 9

Flat bench press against doubled mini bands
60kg x 3 sets of 5
70kg x 3 sets of 3
80kg x 2
85kg x 1 - easy, lots more there
Then took the bands off
85kg x 12

Standing dumbbell shoulder press
16kg's x 4 sets of 15

Lateral raises
11kg's x 4 sets of 15

Think I'm gonna be focusing on incline bench on this day for now, want to work on my upper chest. Nice to finish off with a good shoulder pump as well

jelly

[bradleysegal1]

jelly

Thanks man!

Back and biceps

Pullups
Bodyweight x 10 sets of 5
^ alternated sets with neutral grip and an underhand grip so 5 sets of each

Wide grip pullups
Bodyweight x 3 sets of 6

Axle rows off 6" blocks (no straps)
60kg x 10
60kg x 12
70kg x 10
75kg x 10
80kg x 10
90kg x 9

Atlas stone cleans
90kg x 3 sets of 6

Bent over rear delt flyez
5kg's x 6 sets of 15

Barbell curls
Bar x 2 sets of 10
30kg x 8
40kg x 5 sets of 5

Hammer curls
16kg's x 4 sets of 12

[bradleysegal1]

Legs

Squat (wearing belt & double ply sleeves)
60kg x 3 sets
100kg x 2 sets
130kg
150kg
170kg x 1
190kg x 3 sets of 1
200kg x 1
210kg x 1
These were all awful, everything felt off and lower back was hurting. The plan was 210kg for reps but it just wasn't happening

Leg press (still with double ply sleeves)
150kg x 10
240kg x 8
280kg x 6
320kg x 6
360kg x 5
400kg x 12 - very hard, but PB
320kg x 20 - this nearly killed me, especially after the previous set

Lying leg curls
100lbs x 8
125lbs x 6
150lbs x 3 sets of 5 - this was the stack
100lbs x 16

Deficit deadlift (beltless, double overhand)
60kg x 5
100kg x 4 sets of 5
Remove deficit
100kg x 2 sets of 8
This was all just speed work, legs were dead at this point so very light. Probably gonna keep these at the end for now and add a little bit of weight each week

Decline situps
Bodyweight x 4 sets of 15

Calf raise machine
34kg x 12
43kg x 10
52kg x 4 sets of 8

Seated calf raise machine
25kg x 3 sets of 10

Not a bad session in the end even though squats were awful.

[bradleysegal1]

Chest & back

Reverse band bench (blue bands)
Bar x 2 sets
Add bands
60kg x 8, x 10
80kg x 6
100kg x 5
120kg x 4
135kg x 3, x 3
145kg x 3
155kg x 2, x 2
Remove bands
100kg x 4 sets of 6 - just speed work

Flat DB flyes
16kg's x 4 sets of 12

Bent over rows
Bar x 2 sets
50kg x 10
70kg x 8
90kg x 6
110kg x 2 sets of 6
120kg x 6
130kg x 6
140kg x 6 - bit sloppy but heaviest I've gone in a while

Wide neutral grip pullups
BW x 2 sets of 5
+10kg x 2 sets of 4
+20kg x 2 sets of 3

Chinups
+20kg x 7

Pullups are actually feeling really strong, think these will improve as I continue to drop weight

[bradleysegal1]

Shoulders & arms

Strict press
Bar x 2 sets
40kg x 2 sets
50kg x 3
60kg x 3
70kg x 2
80kg x 2
90kg x 2
92.5kg x 1 - failed the second rep

Seated DB press
35lbs x 8
50lbs x 8
65lbs x 6
80lbs x 4 - PB but harder than it should have been

Seated facepulls superset with lateral raises
20kg x 15 / 25lbs x 12
25kg x 12 / 25lbs x 12
30kg x 12 / 25lbs x 12
35kg x 12 / 25lbs x 12

Close grip EZ bar curls
20kg x 12
30kg x 8
35kg x 6
40kg x 5
45kg x 5

Cable preacher curls
6 sets up to 50kg x 5 then drop set down to 25kg x failure

Rope curls
20kg x 3 sets of 15
20kg x 20

V-bar pushdowns
60kg x 15
75kg x 12
85kg x 10
95kg x 8
105kg x 10 - this was the stack, it's a very heavy stack as well

Not bad, shoulder pressing felt weak but I guess that's to be expected the day after heavy bench pressing. Arms are feeling bigger and stronger despite cutting, guess it's because I wasn't really training them very hard before

[fluidZ]

dude.. you forgot to curl in the squat rack on leg day...

... do you even lift...?

[bradleysegal1]

dude.. you forgot to curl in the squat rack on leg day...

... do you even lift...?

Don't worry bro, when I train at home the only option I have is to curl in the squat rack. The bro gods are satisfied

Legs

Anderson squats (using a Yoke, set to pin 8 so a bit above parallel)
45kg x 3 sets of 5
85kg x 5
125kg x 5
145kg x 5
165kg x 3 sets of 6
165kg x 8
Quite like how these felt, may start including them regularly. Heavier next time!

Front squat
50kg x 2 sets of 5
70kg x 4
90kg x 3
110kg x 2
130kg x 2
145kg x 2
155kg x 2
162.5kg x 2 - PB

Pause squat
130kg x 2 sets of 2
150kg x 2 sets of 2
170kg x 2
180kg x 2
190kg x 2
195kg x 2 - PB again, the first rep moved well then the second was a massive grinder

Good mornings
50kg x 4 sets of 10
50kg x 12
Very light weight here, just getting a feel for the exercise here after not doing it in so long

Calf raises
50kg x 12
80kg x 12
110kg x 12
130kg x 10
150kg x 8
150kg x 2 sets of 10