Hi all, competed in strongman for a few years (u105kg weight class) and now shifting my sights towards powerlifting. Will also be including a fair bit of bodybuilding style training also, I like to be well balanced. Think my first comp will be in 2022, just looked and the bpu qualifiers for this year are already full, but should give me a really good amount of time to build up. Will also be logging my training on YouTube
01/03/2021
Close grip bench (paused)
135kg x 5 PB
117.5kg x 4 sets of 5
Barbell curls
50kg x 4 sets of 6
40kg x 2 sets of 10
Incline rolling DB extensions
22.5kg’s x 12,12,12,15
Single arm French press
12.5kg x 15 reps on right, 12.5kg x 5 sets of 15 on left (trying to sort a strength imbalance)
Preacher DB curl
17kg x 4 sets of 6
12.5kg x 10,4,3 one rest pause set
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Thread: Road to 800kg total
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03-02-2021, 05:02 AM #1
Road to 800kg total
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03-04-2021, 02:43 AM #2
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03-04-2021, 02:46 AM #3
03/03/2021
Push press (with power clean)
90kg x 4 sets of 6
100kg x 3
110kg x 2 - easy
Incline bench
95kg x 5 sets of 6 - very easy
Strict DB press
30kg's x 3 set of 6
Add belt
30kg's x 6
Decline DB flyes
18.5kg's x 3 sets of 10
Lateral raise (single arm)
16kg x 15
20kg x 2 sets of 12
16kg x 2 sets of 15
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03-04-2021, 09:30 AM #4
Good luck and I hope it goes well!!!
It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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03-04-2021, 02:01 PM #5
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03-04-2021, 02:04 PM #6
04/03/2021
Training pretty much everyday at the minute haha, such is life in lockdown England
Squat
135kg x 5
150kg x 5
165kg x 5
180kg x 5
190kg x 5 - moved well
Pin squat (right at parallel)
145kg x 4 sets of 6
Banded leg curls
4x15
Calf raises (standing with barbell)
140kg x 5 sets of 5
110kg x 15
Hanging leg raises
2x15, 2x12
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03-06-2021, 04:40 AM #7
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03-08-2021, 03:20 AM #8
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03-08-2021, 03:23 AM #9
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03-08-2021, 03:33 AM #10
07/03/2021
Had a 185 mile drive back home from London today and lower back was really feeling it. The plan was a 215kg pause squat which I’d been looking forward to all week but was genuinely scared my back would go again in the bottom. Instead did some very light tempo squats
Tempo squat (roughly 5 count eccentric, 3 count concentric)
140kg x 3 sets of 5
Really focused on bracing hard and maintaining perfect positions here to stay safe. Attempted some very light RDLs after this but they were a no go. Tried block pulls and they were surprisingly okay
6” block pull
170kg x 1,2,3,4,5
140kg x 10
Ab wheel
15,12,12
Crunches
3x20
Almost jacked it in tonight after a couple warmup sets on squats, was feeling pretty down. Glad I stuck with the session, got some half decent work in and back actually feels a little better for it. Hopefully hit some heavy squats later in the week
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03-09-2021, 12:46 PM #11
09/03/2021
Felt like doing some strongman events!
Axle press (1 clean)
102.5kg x 5
92.5kg x 4 sets of 6
85kg x 7 in 60s, clean each rep
Sandbag carry
90kg x 2 sets of 85m
90kg x 125m
Measured the drive and it was 21.2m, not 25m. So the runs I thought were 100m before were actually around 85m ha
Yoke walk
160kg x 6 sets of 15-20m (for speed)
185kg x 30m
Just trying to get moving again, considering it's probably been over a year since I touched this wasn't too bad tbf!
Sandbag load over yoke (51")
90kg x 8 in 60s - knew I could do better!
90kg x 9 in 60s
Hanging knee raises
4x15
Really enjoyable sesh today! Video to follow
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03-09-2021, 06:18 PM #12
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03-10-2021, 12:06 PM #13
10/03/2021
Weighted chin-up
+30kg x 3
+40kg x 3
+50kg x 3
+60kg x 2 attempts
+25kg x 5 sets of 5
60kg was a PB attempt, both goes were borderline, I thought I'd just got it on the second attempt but the more I watch it back the more it looks like I came just short again
Wide grip pullups
Bodyweight x 2 sets of 8
Incline DB rows
40kg's x 5 sets of 8
Barbell curls
47.5kg x 8
40kg x 3 sets of 8
35kg x 8,2,2,2,2 (rest pause set)
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03-11-2021, 01:00 PM #14
11/03/2022
Squat
135kg x 5
150kg x 5
165kg x 5
180kg x 5
Decided at this point to challenge myself and pause every rep on my top set
195kg x 5
Pin squat (set right around parallel)
150kg x 4 sets of 6
Banded leg curl
Blue + mini band x 4 sets of 6
Blue band x 20
Calf raises (standing with barbell)
140kg x 4 sets of 6
115kg x 15
Ab wheel
2x15
Crunches
1x30
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03-13-2021, 06:32 AM #15
12/03/2021
Bench press
100kg x 5
120kg x 5
130kg x 5 sets of 5
130kg x 6
Wanted 8 on last set but all the previous sets fatigued me
Incline bench
100kg x 3 sets of 6
100kg x 10
Strict yoke press
70kg x 3 sets of 6
70kg x 9
Decline DB flyes
18.5kg's x 3 sets of 12
Lateral raises
18.5kg's x 3 sets of 12
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03-14-2021, 02:07 PM #16
13/03/2021
Farmers walk
72.5kg per hand x 3 sets of 45m
Not done these in ages, very light but was actually quite tough on first set cos knurling has rubbed off the handles and was raining. Added chalk and last two sets were easy
Deadlift off 6" blocks
180kg x 1,2,3,4,5
145kg x 10 - off 5" blocks
Sandbag carry
100kg x 85m
The added weight made a big difference on this, much harder
Crunches
4x25
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03-15-2021, 01:38 PM #17
15/03/2021
Wide neutral grip pull-ups
+25kg x 6
+10kg x 4 sets of 6
Fat gripz chin-up
+10kg x 5
Bodyweight x 2 sets of 6
Incline DB rows
46kg’s x 4 sets of 6
36kg’s x 2 sets of 10 - each rep paused at contraction
Rolling thunder hold
55kg x 25,25,21 seconds (wanted 3 x 30 seconds)
62.5kg x pickup each hand
67.5kg x pickup on right, near miss on left
Bent over rear delt flyes
16kg’s x 16
18.5kg’s x 4 sets of 12
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