PDA

View Full Version : bedroom antics



Pages : [1] 2

2PACMAN2
04-03-2007, 04:31 PM
ill keep this journal till the end of the year

i now have another big goal besides strongman an grip - i wanna set unequipted british powerlifting total record as a junior, good idea all around i feel, those are the lifts i need to improve the most so why not go for it? will be getting a power rack for my room at the end of the month, training should be solid from then on

kg to lb conversion chart - http://marunde-muscle.com/articles/kiloconversion.htm

edit - straps are currently used on all (except for a few) lifts, im training grip seperate


03/04/07

episode 1 - grip

grippers
- IM trainer no set x 10/10
- IM#1 no set x 5/5
- IM#2 no set x 3/3
- hg400 no set x fail L (1/4in)
- new hg400 x 1 R
- hg400 x 2 L
- hg500 3 finger x fail R (5/8in)
- hg400 x 1
- new hg400 3 finger x 1 right PR
- hg400 x 5 left PR
- hg400 x 8 R
- new hg400 x fail L (1/4in)
- IM#1 inverted x 10 L
- IM#2 inverted x 10 R
- hg400 inverted x fail R
- IM #2 inverted x 1 L
- hg300 inverted no set right PR
> the rest were done before dumbbell wrist curls<
- IM #1 inverted x 31 left PR
- IM#1 inverted x 58 right PR
- IM#1 x 68 left PR
- IM#1 x 82 right PR
- IM#2 inverted x 12 left PR

two hand plate pinch
- 20kg x 1
- 35kg x 1
- 50kg x 1
- 60kg x 1

one hand plate pinch
- 20kg x 1/1
- 22kg x 1/1
- 26kg x 1/1
- 28kg x 1 PR /1 PR
- 30kg x fail (i suck at pinch!)

plate wrist curl
- 10kg x 25 left PR
- 10kg x 30 right PR
- 15kg taped x 2 left PR
- 15kg taped x 1 right PR

seated dumbbell wrist curl
- 18kg x 49 left PR
- 18kg x 53 right PR

the 500 will fall! i swear to god, it WILL fall!!!!

episode 2 - full body

>had no spot or rack for this sesh<

sumo deadlift
- 60kg x 8
- 100kg x 5
- 140kg x 5
- 180kg x 2 >more in the tank<

deadlift
- 180kg x 4 >more in the tank<

hack squat
- 40kg x whatever

back squat
- 60kg x 8
- 100kg x 5
- 110kg x 20 PR >last rep to the floor!<

bent over row >no leg drive<
- 60kg x whatever
- 80kg x 8
- 90kg x 8

wide grip shrug >no leg drive<
- 60kg x whatever
- 100kg x 8
- 150kg x 8
- 190kg x 8
- 220kg x 8 PR

alternate dumbbell curls >strict<
- 12.5kg x whatever
- 19.5kg x 8/8
- 22kg x 8/8 PR

close grip bench press
- 60kg x 8
- 70kg x 5
- 80kg x 2
- 90kg x 7 PR

hammer strength shoulder press
- 40kg x whatever
- 80kg x 5 PR
- 60kg x 10 PR
- 70kg x 9 PR
- 40kg x 17 PR

hammer strength bench press
- 40kg x whatever
- 70kg x 8
- 90kg x 9 PR
- drop 70kg x whatever
- drop 40kg x whatever

hammer strength laterals
- 20kg x 12 PR

romanian deadlift >total reps done as quick as possible<
- 60kg x 50

one arm dumbbell row >total reps done as quick as possible<
- 39.5kg x 50 / 50

torso twist
- several sets of 8 for each side ending on 55kg PR

abdominal crunch
- some warm ups then 100 rep drop set, starting on 80kg x 15 PR

>short rest periods<

i should go down for attempted murder!!!

Coke
04-04-2007, 06:36 AM
...i should go down for attempted murder!!!

You do mean attempted suicide, lol - all of what you're doing would definitely be killer for most.

Awesome to be getting your own power rack soon.

2PACMAN2
04-05-2007, 08:04 AM
You do mean attempted suicide, lol - all of what you're doing would definitely be killer for most.

Awesome to be getting your own power rack soon.
no murder is definately the right word! im a completely different person in training sometimes..sore has new meaning right now, its like someones shooting me everytime i move

8.8
04-05-2007, 08:10 AM
thats a **** load of volume all for one day - no wonder your so sore

2PACMAN2
04-06-2007, 10:22 AM
8.8 - yeh..we all get a little crazy sometimes

06/04/07

episode 3 - grip

grippers
- IM trainer no set x 10/10
- IM #1 no set x 5/5
- IM #2 x 1/1
- HG400 #136 x 3 singles R
- HG400 #117 x 3 singles L
- HG300 x 9 left PR
- HG400 #117 x 7 R
- HG300 no set x 2 L
- HG400 #136 x 3 right PR
- IM #2 inverted x 3 sets of 3 reps L/R

two hand plate pinch
- singles upto 60kg

rolling thunder
- singles up 85kg right PR / 81.5kg L - total 166.5kg PR
- 60kg x 5 L/R

plate pinch hold
- two 10kg plates x 23, 25 PR seconds left / 38 PR, 26 seconds right

grippers
- IM trainer no set x 50/50

>#136 is my newer and harder hg400<

got a nice high pull on 60kg two hand pinch, went down to pick 62kg up an got a hefty shooting pain in the left side of my lower back, been painful since - all i did was bend down, so no idea what thats about an dont wanna know either..just hope im alright for work on sunday

2PACMAN2
04-07-2007, 02:05 PM
07/04/07

episode 4 - pressing

bench press
- 47.5kg x whatever
- 59.5kg x 15
- 67.5kg x 10
- 47.5kg x 22

seated behind neck press
- 47.5kg 2 x 8

seated press
- 47.5kg x 10
- 51.5kg x 9

alternate db curl >strict<
- 12kg x whatever
- 21kg x 8/8

barbell curl >strict<
- 47.5kg x 5

episode 5 - grip

grippers
- RB210 x 1 L
- RB240 x 1 right PR
- RB210 x 4 left PR
- RB210 x 10 right PR
- HG400 #117 x 4 L
- HG400 #117 x 16 right PR
- IM #2 x 50 left PR
- IM #2 x 64 right PR
- IM #1 x 76 left PR
- IM #1 x 83 right PR

pressing - had to clean an lay for bench so couldn't do anything much heavy, felt as strong as ever on both bench an overhead though

grip - was tidying out me room an i came across my rb's, of course, i had to try them, an im glad i did!! think my rb210 is = to my easier #3, an my 240 is closer to the 3.5, it is the strongest gripper ive closed to date >strange how im stronger than ever the day after training grip when my hands are still sore..???

back injury seems to have gone

Coke
04-08-2007, 09:12 AM
..we all get a little crazy sometimes


That may be true but you're ill most of the time judging by these back-to-back efforts, lol.

Glad to hear the pain you had before subsided.

2PACMAN2
04-08-2007, 04:01 PM
08/04/07

episode 6 - pull

deadlift
- 47.5kg x whatever
- 87.5kg x 5
- 127.5kg 4 x 3

power clean
- 47.5kg x 3
- 67.5kg x 3
- 87.5kg 3 x 1

barbell row >strict<
- 47.5kg x whatever
- 87.5kg x 5
- 107.5kg 3 x 3 PR
- 87.5kg x 15 PR
- drop 67.5kg x 15
- drop 47.5kg x 25

nothing too taxing, worked on form mostly, especially with the deads - backs hurt again though, was the very last clean that did it >i just kinda ignored it, should be fine soon

2PACMAN2
04-09-2007, 08:20 AM
09/04/07

episode 7 - pressing

close grip bench press
- 60kg x whatever
- 70kg x 2
- 80kg x 2
- 90kg 3 x 5

bench press
- 60kg x 8
- 80kg x 1
- 90kg x 1
- 100kg x 1 PR

standing strict press
- 40kg x 5
- 60kg x 2
- 80kg x fail

standing dumbbell press
- 25kg x 8 PR
- 27.5kg x 4 PR

wide grip shrug
- 70kg x whatever
- 120kg x 8
- 170kg x 8
- 220kg x 8

+ easy 170kg & 220kg double overhand rack pulls just cuss i can!

chest still a little sore from the other day but i thought screw it ill see if i can put up 4 plates anyways, an i did, but it was very hard an im still stronger close grip - seems impossible with so little weight but my bench is now over 3 times what i could do when i 1st did it

overhead..yeh i suck..felt pretty weak from the off so not surprised, to be expected, i trained pressing only a couple days ago - im trying to push for better recovery rates

back feels ok again so ima prob do legs an core 2moz

2PACMAN2
04-09-2007, 04:50 PM
99% sure ive found my 1st strongman contest!! just checked an date an events are up on the southwest strongman 2007 novice comp - 28th of july is the date:

- start with 30m 11 ton lorry pull
- barrel squats 80kg, 90kg, 100kg, 120kg
- 200kg conans walk
- Hercules car Hold with 1 ton mini cooper each hand
- Barrel And Sack Load with 4 60-80kg barrels & 2 100kg sacks
- 90-100kg viking press
- finish with Southwest Medley (75 Metre Course), 200kg Tyre Flip, 150kg Duck Walk, 80kg Steel Wheel Carry

sounds like fun! im game!

lorry pull sounds pretty tough but maybe not i have no idea cuss ive never done anything like that in work, barrel squats should be easy, conans probably good event for me cuss used to carrying things with my arms an know how to breath with the weight on chest, car hold is my event to win, barrel an sack sounds hard, 6 things is a lot an pretty sure they use 100kg sacks in wsm! viking press dont sound all that heavy so probably a high rep event i think, an medley im sure will be KILLER

i need to work on loading objects from the floor> i can use underlay in work on my lunch break, start with 45kg bags, then go up to the new 60kg bags, i think theres a couple in..maybe coir matting as well, a full one of those is HEAVY

so load them onto an underlay pile, i can set the height to whatever i want..for duckwalk i will buy a handle for my loading pin so i can do it an make sure im fast with 150kg for contest day, viking press im actually pretty sure theres a hammer strength viking press thing at my gym, check that out 2moz..for conans i will get a thickbar an do zerchers an timed holds off my rack..i can car push with me bro's car im sure, not sure about pulling a truck though..dont have one..should be doing events next month so probably do tyre flip then, but 200kg should be easy

ATTACK! ATTACK! ATTACK!!!! odds are very much against me placing anywhere decent, but i want to WIN!

Coke
04-10-2007, 05:41 AM
I suspect you would do damn good in the novice strongman comp, being so hungry and all...get ready man.

2PACMAN2
04-10-2007, 02:26 PM
already on it coke! if i dont do well it wont be for lack of effort, ill give everything ive got till i just cant move!

10/04/07

episode 8 - lower body, core, grip

squat >60 seconds rest between sets<
- 60kg x 8
- 110kg x 2
- 140kg 5 x 1
- 120kg 5 x 2

superset:
- 100kg x 20 squat
- 100kg x 10 DO romanian deadlift

double overhand hold >60 seconds rest between sets<
- 150kg x 5 seconds
- 180kg x 5 seconds
- 220kg x 5 seconds
- 240kg x 5 seconds PR
- 260kg x 4 seconds PR
- 270kg x 2 seconds
- 275kg x 2 seconds PR
- 180kg x 30 seconds PR

plate pinch >60 seconds rest between sets<
- 25kg bumper x several holds, best 10 seconds left PR, 16 seconds right PR

torso twist >30 seconds rest between sets<
- 45kg x 15/15
- 65kg x 8/8
- 60kg x 8/8
- 55kg x 8/8
- 50kg x 8/8

abdominal crunch
- 50kg x 15
- 100 rep drop set starting on 80kg stack x 20 PR

standing calf raise
- 120kg x 15

giant set:
- 180kg x 20 standing calf raise
- 30kg x 12 hammer strength leg curl
- 180kg x 20 standing calf raise
- 30kg x 12 hammer strength leg curl

606lbs in the hands double overhand, no hook >YEAH BUDDY

gotta work conditioning now, only real rests were after the squat an romanian superset + the 100 rep drop set for abs cuss im unfit an was laid out..all squats were easy, 140kg to the floor was nothing

Coke
04-11-2007, 05:33 AM
Wow bro, episode 8 was great!! - :thumbup:

2PACMAN2
04-11-2007, 02:54 PM
thanks coke - was good!

ive been asking questions an gathering info from grip sites, an it seems the world record held double overhand is 300kg for a couple seconds, though im waiting for clay edgin to get back to me as i think he could have done more - one thing i know for sure is the two people who have done 300kg, both used 450kg test bars, which certainly makes holding easier than with the bar i was using, as it was in the shape of a banana at just 275

if the record is 300kg i feel i can beat that fairly soon, i also want to be able to hold at least 180kg for 1 minute by the day of the contest

probably do pressing 2moz - my hands are so sore today, especially left, for a while i couldn't stop it shaking last night

2PACMAN2
04-12-2007, 08:20 AM
this is a direct quote from clay edgin:

"I think 300kg for a double overhand hold (no hook grip) is phenominal and I would be hard pressed to believe it if I didn't see it with my own eyes"

for anyone who reads this an is wondering who clay edgin is, hes regarded to many as having the strongest grip on the planet, hes done 430lbs farmers walk, closed IM #4, lifted the inch dumbbell, pinched two 45lb plates, bent the IM red nail, an tears cards an phonebooks like nobody else ive ever seen - for him to reply the way he did is pretty mind blowing

Also steve gardener, the man who has done 300kg for sure, is one of i think only two men to one hand clean an press the inch dumbbell (mark henry being the other), an hes even lifted the millenium dumbbell which is i think something like 60lbs heavier

obviously, getting the hg500 to a half inch from shut, when its the same hg500 your dad tried an literally couldn't move, you know your grips pretty good, but i would never have thought i could be approaching world record status in a static grip hold, i thought it would be at least 400kg

2PACMAN2
04-12-2007, 12:02 PM
clays saying ive got him curious as to what he could do as he hasnt done static hold like that in a while, personally i definately think he could surprise himself an lift more than 300kg >dude did 430lb farmers an made em look EASY!

12/04/07

episode 9 - pressing

incline bench press >medium<
- 47.5kg x 10
- 62.5kg x 8, 8, 5

standing dumbbell press
- 17kg x 10
- 27kg 5 x 3
- 23kg 5 x 5
- 17kg x 22 PR

dumbbell bench press
- 32kg x 12, 10, 8

superset
- 17kg x 10/10 alternate dumbbell curl / 16kg x 10 double arm hammer extension
- 21kg x 8/8 alternate dumbbell curl / 35kg x 8 double arm hammer extension
- 19kg x 8/8 alternate dumbbell curl / 33kg x 8 double arm hammer extension
- 17kg x 8/8 alternate dumbbell curl / 31kg x 8 double arm hammer extension

>60 seconds rest between all sets<

WHOOO! its hard to breath up in my room with the windows shut on a hot day like today - gotta get that conditioing up

Coke
04-13-2007, 05:04 AM
Networking in a big way man, that is super...gonna be at the top of your game before you know it!!

2PACMAN2
04-13-2007, 02:18 PM
hopefully by july 28th!

13/04/07

episode 10 - upper body + conditioning

decline bench press
- 60kg x whatever
- 80kg x 5
- 100kg x 8 PR
- 120kg 2 x 1 PR

close grip bench press
- 60kg x 8
- 80kg x 2
- 95kg x 3 PR

t-bar row >60 seconds rest between sets<
- 20kg x whatever
- 40kg x whatever
- 75kg x 5 PR
- 95kg x 3 PR
- 85kg x 3
- 90kg x 3

alternate dumbbell curls >60 seconds rest between sets<
- 15kg x whatever
- 25kg x 4/4 PR
- 22.5kg x 5/5 PR

standing cable double bi curls >60 seconds rest between sets<
- 25kg x 5
- 30kg x 3
- 40kg x 3
- 45kg x 3
- 50kg stacks x 3

straight leg raise >60 seconds of training with 7.5kg powerball between sets)
- leg weight x 15 PR
- leg weight x 10
- +2.5kg x 5 PR

7.5kg powerball x swings, throw an catch, power cleans, an a fook load of snatches for a couple of minutes

chest didnt feel sore or anything so i thought why not? same with biceps although i think i went a little overboard with them..was weak on close grip as well..t-bar was not in the corner it was just a bar on an axle with platforms for your feet, i donno if i like it or not, never really done t-bar before, felt weird for balance >was using sub max weights

what im really pleased about is i can do leg raises straight! an lots of em >might seem like nothing but i remember ages ago in college crazy abs jay, my old training partner could do that kind of thing all day an i couldnt even do one properly

i THINK the ball was called powerball, it was like the size of a basketball, made out of rubber, with 2 handles on it sorta like a kettlebell, think it said it weighed 7.5kg - absolutely loved it anyways, i was snatching it from hand to hand an doing nifty stuff in the end, finished off snatching it into the palm of me hand an then chucking it to the other to catch..gonna be using that again for sure!!

rest now till work on sunday, hope biceps are ok for some loading in my lunch break

Coke
04-14-2007, 08:03 AM
Props on the solid work dude, got PRs all over the place.

2PACMAN2
04-15-2007, 03:13 PM
thanks coke

15/04/07

episode 11 - event specific

loading medley
- 45kg underlay bag x 2, 60kg underlay bag x 1, 74kg coir matting roll x 1
- 45kg underlay bag x 3, 60kg underlay bag x 1, 74kg coir matting roll x 1

shouldering
- 74kg coir matting, cheated to the shoulder off the wall + 25m run
- 74kg coir matting fail, fail, fail
- 74kg coir matting to the shoulder x 1 PR
- 74kg coir matting to the shoulder x 1 + 25m run

underlay drag
- 194kg total with 6 bags combined x 3-4m

those are the heaviest two underlays, would do it with 2 45kg an 2 60kg but we only had 1 60kg - i found the 45's to be heavy an hard to hold on to when i 1st got the job, but now there just nothing, clean em straight up to the shoulder no trouble, same with the 60 too..coir matting was fairly tough but not really any problem to load >probably something like 50-60in height i was loading em to

shouldering the coir matting however, was ball breakingly hard..this was a full roll but we have had some come in more length before, still, its a big object to get a grip of an its perfectly round >theres no handles haha the hard part was getting it on the knees, not because thats a heavy weight for me to lap, if it was a stone it be a nothing, it was cuss its a metre long >i had to pick it up stone style, an then bear hug it out infront an basically throw it up an catch it a couple times before it would go over the knees - feels like i broke my boob! left pec especially took a beating sqeezing it an it gav me a head ache

seems like id be able to sled drag a fook load! 6 bags is just too much to get a grip of, they were too far away, was holding on to a 45kg bag with me little finger an i lost the grip

pretty tough was all this, got me blowin a good bit an its hot today, sweat was pooring off me


episode 12 - upperbody + conditioning

push press
- 50kg x 8
- 60kg x 3
- 70kg x 3
- 80kg x 1, 1
- 82.5kg x 1
- 85kg x 1
- 90kg x fail
- 65kg x 7 (not sure if this is a PR)

rack pull >knee height<
- 70kg x 8
- 120kg x 3
- 170kg x 3
- 220kg x 3
- 270kg x 1
- 280kg x 1 PR

abs an conditioning
- 3 x 10 leg raises mixed in with 10 minutes of 7.5kg powerball
sweating like a pig for the slaughter by the end of this! im wasted - last rack was heavy but once i got it moving it went straight up, bit more in the tank> seen some powerlifter put a step up box between the rack an do pulls off it the other day, tried it an its bang on the knee cap >sweet

Coke
04-16-2007, 05:16 AM
You're one of a kind dude, those back-to-back efforts look torturous.

2PACMAN2
04-16-2007, 06:10 AM
haha thats a pretty good way to describe it - im bust up big time today, arms are real sore, chest is sore, backs sore, hands an forearms are done for, legs are wasted, got bruises all over from the coir matting >the difference between me and most people is that i just dont care..like i said >ATTACK! ATTACK!! ATTACK!!!!<

2PACMAN2
04-17-2007, 01:13 PM
17/04/07

episode 13 - conditioning

clean an press
- 20kg heavy bag x 15 minutes none stop

one arm clean an press
- 20kg heavy bag x 15 minutes none stop

overhead press >60 seconds rest between sets<
- 20kg heavy bag for max reps in 60 seconds x 10, 15, 20 PR

shoulder carry
- 20kg heavy bag for 38ft x 20, switching shoulder every 38ft >760ft total<

one arm press >rep number done as quick as possible<
- 20kg heavy bag x 10 L / 10 R

shoulder carry
- 20kg heavy bag for 38ft x 20, switching shoulder at 380ft >760ft total<

2PACMAN2
04-18-2007, 03:54 PM
18/04/07

episode 14 - event specific

loading >low platform<
- 74kg coir matting x several loads

loading medlay >various heights<
- 60kg underlay bag x 4, 74kg coir matting x 1

loading >low platform<
- 74kg coir matting x several loads

lorry pull
- 21 ton x 10ft, 25ft

got in work today an i had loading platforms! what a job haha an also, was talking to one of our lorry drivers an he let me pull his, was all 3 trailers though, im surprised i even moved it >after i figured out how to get it going i was sound the 1st time, but there was no room to go any further, then 2nd time i had as much space as i want but it was on an incline + i didnt have a proper harness, just this green strap thing, an it wasnt tied on me just wraped around, so the position wasnt set an it went wrong, came down over my left leg so i was basically using 1 leg towards the end

episode 15 - lower body + conditioning

back squat
- 60kg x 8
- 100kg x 2
- 120kg 3 x 3
- 100kg 3 x 5

abs + conditioning
- 2 x 10 leg raise mixed in with 100 snatches of 7.5kg powerball

left leg was sore an i got work friday, saturday, sunday, so i didnt wanna do too much, ill probably be fooked 2moz anyways..i love that ball!!

Coke
04-19-2007, 05:22 AM
Totally awesome to see you doing those lorry pulls - :thumbup:...props on all you're doing for that matter.

2PACMAN2
04-20-2007, 04:28 PM
cheers coke, me boss an the lorry driver have been telling everybody they can haha all the fitters were going sick about it, me boss got it on video so they were all watching it, started calling me superman..personally i know i can do a whole lot better and will do if he lets me pull it again, ill put the strap on proper next time

20/04/07

didnt do that much extra in work today, just a couple of loads of the coir matting, but did a lot of overhead pressing of underlay, i suppose its a lot like log press just harder to get the position

episode 15 - pressing

bench press
- 60kg x 10
- 80kg x 8
- 90kg x 2
- 95kg x 2 PR

incline bench press
- 50kg x 8
- 60kg x 8

decline bench press
- 60kg x 20 PR

standing dumbbell press
- 12.5kg x 10
- 27.5kg x 2

push press
- 60kg x 6

>short rest periods<

i have no real idea as to why i did this workout, im totally knackered, so tired now..i literally passed out on the 20th decline rep

Coke
04-21-2007, 07:41 AM
You are really just getting started but already have a fan base, lol - sound super...more PRs is sweet!!

2PACMAN2
04-22-2007, 07:49 PM
23/04/07

finished work for a few days now, doing 4 day weeks at the mo, back in thursday an working through till monday - glad to be working more cuss i need the money, but glad to have a few days off cuss my tendons are destroyed right now

episode 16 - grip

grippers
- RB210 no set x 1 R
- IM#1 no set x 10 L
- RB210 x 15 right PR
- RB210 x 9 left PR
- IM#3 2 x 5 R
- RB210 2 x 5 L

v-bar >all weights were done with either hand<
- 63kg x 1
- 83kg x 1
- 103kg x 1
- 123kg x 1
- 133kg x 1 PR
>266kg total - 26th in world rankings<

2" thickbar double overhand holds >pulled from the knee<
- 50kg x 5 seconds
- 90kg x 5 seconds
- 110kg x 5 seconds
- 140kg x 30 seconds PR

two hand pinch
- 20.5kg x 1
- 35.5kg x 1
- 60.5kg x 1
- 70.5kg x fail
- 64.5kg x 1
- 66.5kg x 1
- 68.5kg x 1
- 70.5kg x 1 PR

plate pinch
- two 10kg plates x 25 seconds L, 35 seconds R

plate wrist curl
- 10kg x 25 L, 20 R

inverted grippers >all done with each hand<
- IM#2 3 x 5
- IM#1 3 x 12
- IM trainer x 60

2PACMAN2
04-24-2007, 09:36 PM
25/04/07

episode 17 - upper body

push press
- 40kg x whatever
- 70kg x 3, 5, 8 PR

bench press
- 50kg x whatever
- 70kg x 5
- 80kg 3 x 5

side laterals
- 5-12.5kg giant set x 25, 15, 10, 8

bent over laterals
- 3kg-9kg giant set x 25, 15, 10, 8

dumbbell shrugs
- 64kg x 15, 20, 15

>short rest periods<

short workout that was actually done on the 24th, was happy with the push press, 70kg is probably about the same weight the viking press will most likely be if i was just with a barbell so thats positive to get 8 reps already, an i had at least 1 more in me

its now 4:30am the next day, ive been in london for wwe smackdown, my mum got me an my bro tickets ages ago, im not as big a fan as i used to be cuss all i think about is getting strong 24/7, but ive always liked it, its entertaining tv - was awesome live, everybody there was mental, kane an undertaker are getting on for 7 feet tall, an dave batista dwarfed everybody, hes seriously a foot wider than i am..mark henry was at the arena but i didnt get to see him, pretty gutted about that cuss hes definately an idol figure to me, i feel he was at one time the strongest man thats ever lived, would love to have talked to him an got a pic

all you can eat breakfast in a couple hours time - it has to be done

Coke
04-25-2007, 06:00 AM
Bet seeing WWE Smackdown live was the shiat...always doing great in here man.

2PACMAN2
04-27-2007, 01:13 PM
26/04/07

episode 18 - grip

ironmind nails >done one after the other<
- 2 whites + 2 greens

grippers
- IM #1 no set x 10/10
- IM #2 x 1 / 1
- RB210 8 x 1 L
- IM #3 8 x 1 R

one hand pinch >done with each hand<
- 20.5kg x 1
- 22.5kg x 1
- 24.5kg x 1
- 26.5kg x 1
- 30.5kg x 1
- 32.5kg x 1 PR
- 26.5kg 3 x 1

inverted grippers >done with each hand<
- IM #2 3 x 5

didnt wanna do thickbar cuss the side of my backs hurt, seems i sat funny on the train to london or something cuss it was hurting then, but nothing much, a dull pain, but then i sneezed while walking to work an ive been gettin sharp pains there ever since

2PACMAN2
05-02-2007, 05:22 AM
01/05/07

my sides still hurt, its not been rested at all cuss ive been in work everyday, i also have trained the past couple of days, just not really a whole lot so ive not called either a sesh, did some grip an dips (3 x 10) an pull ups >hardest thing was holding my heavy bag with one arm for time, i did 3 minutes 31 with left, that was killer

episode 19 - squatting + pressing

back squat
- 60kg x whatever
- 90kg x 3
- 130kg x 3
- 150kg x 3 PR

bench press
- 60kg x 5
- 70kg x 5
- 80kg x 5
- 85kg x 5
- 87.5kg x 5 PR
- 95kg x 3 PR
- 90kg x 3

front full squat
- 60kg x whatever
- 110kg x 5 PR

push press
- 40kg x whatever
- 50kg x 3
- 70kg x 5

hammer strength leg press
- 220kg x 21 PR

Coke
05-02-2007, 05:25 AM
Ace grip work, fine PRs there and on the leg and benching sets.

2PACMAN2
05-02-2007, 12:40 PM
thanks coke

02/05/07

episode 20 - grip

>everything done chalkless<

2in thickbar double overhand hold
- 50kg x 10 seconds
- 110kg x 10 seconds
- 150kg x 10 seconds PR
- 165kg 2 x 1 (only lifts, no holds) PR

wide two hand pinch >bar through<
- 4 7.5kg plates x 1
- 5 7.5kg plates x 1
- 5 7.5kg plates + 2kg x 1 PR

one hand towel grip
- best lift >111kg right PR
- best lift >105kg left PR

two hand towel grip hold
- 105kg x 60 seconds

towel grips were done griping both ends together for one hand lifts, an a hand on each end for two hand - one hand lifts till 2in off, two hand was just held at lockout

ordered some more chalk cuss ive ran out, an some more collars so i can use heavy bells without risking the plates falling off + a rope that i hope to use for duckwalk..i couldnt find a smaller enough bar so i thought a rope would work an i could probably use it for other stuff too.

I ordered the rack a couple days back! im also thinking about getting me a rock, an aint talking about no pebble, theres some real monsters not far from my house, might try nab one haha

edit - pic of towel grip setup attached

2PACMAN2
05-03-2007, 10:51 AM
03/05/07

got me a rock! i decided to just screw it an go get one, so i went looking, was nearly falling over just walking there cuss of the leg sesh, so getting the thing all the way to my house was damn hard work, especially with this heat, its so hot out today..i looked around for ages an found two that i think i can use, but i donno about getting the other cuss its bigger than this one an i barely managed to get this home haha REST IS GOOD!

Coke
05-04-2007, 05:44 AM
New equipment on the way is sweet, like the rock too.

2PACMAN2
05-05-2007, 11:21 AM
05/05/07

episode 21 - pressing

close grip bench press
- 48.5kg x 5
- 68.5kg x 5
- 88.5kg x 4

seated press
- 48.5kg x 3
- 58.5kg x 3
- 68.5kg x 2 PR (i think)
- 52.5kg 3 x 8

bench press 8in lockouts
- 48.5kg x 3
- 68.5kg x 3
- 88.5kg x 3
- 108.5kg x 3
- 128.5kg x 3
- 136.5kg x 3 PR

zercher holds
- 136.5kg x 10 seconds
- 148.5kg x 10 seconds
- 163.5kg x 10 seconds
- 182.5kg x 30 seconds PR

got everything yesterday so today was 1st workout using the rack - was great but me dad was asleep which caused a bit of a problem with close grips cuss of the bar hitting the pins, i had to do it so slow that 88.5kg got heavy an it was only supposed to be more of a warm up, so i just did 4 >other than that this was great, awesome to have my own rack!

just waiting for some clothes to dry (dryer was broke) an then its off to play with my rock!

2PACMAN2
05-05-2007, 01:13 PM
episode 22 - pick up & carry

95kg stone 3 x 122ft

this was a bad idea, my sides really bad now, whatever happened in the 1st place just happened again twice as bad :bang:

hardest part..well, that was the pain in my side haha but other than that, its just getting crushed, its not just the weight, its the fact that you have to bearhug it tight to keep grip of it

the africa stone used in worlds strongest man may be 85kg heavier, but its also a lot easier to hold onto with the bits at the side, all you really need to do with that is put your arms under the little platforms - i think carrying this is pretty difficult, ive carried loads of heavy stuff thats hard to handle in the same position before, an this has completely destroyed me in a matter of minutes

2PACMAN2
05-06-2007, 04:32 PM
06/05/07

todays diet:

- 6 whole eggs, 1 slice seeded batch
- 1/12 cup brown rice, half a pound of chicken
- 1/12 cup brown rice, half a pound of chicken
- 3 cod portions
- 1 tin yellowfin tuna, 1 cup pasta

also took a shake of 4 scoops whey protein, 3 table spoons peanut butter to work an had that in 4 seperate shakes through the day, and ive made another with 2 scoops whey, an 2 table spoons peanut butter that ima go get in a mo, this one is done with milk, the other was with water

also had 2 scoops scivation xtend, 3 cod liver oil, and 2 multi vits

episode 23 - grip

2in thickbar double overhand holds
- 51.5kg x 20 seconds
- 91.5kg x 5 seconds
- 131.5kg x 5 seconds
- 151.5kg x 5 seconds
- 166.5kg x 5 seconds
- 181.5kg x 10 seconds PR

2in thickbar wrist roller >both ways<
- 23kg x 1
- 33kg x 1
- 43kg x 1
- 53kg x 1 PR

plate pinch
- two 10kg x 17, 15, 17 seconds L 23, 18, 22 seconds R

samuelssons
- 28.5kg x 10
- 48.5kg x 10
- 68.5kg x 10

grippers
- sports x 100 tns L/R

>samuelssons may not be the proper name for that exercise but all i know about them is magnus did them in his dvd - you grip the bar double overhand, open the hands up as much as you can without letting the bar drop, then curl your fingers back up an do a wrist curl<

awesome sesh! the wrist roller is intense, burnt my fingers nearly losing it on the last one

Coke
05-07-2007, 05:59 AM
Putting yourself through the mill with such grueling tasks has you ahead of the pack when the time comes.

2PACMAN2
05-07-2007, 08:02 AM
exactly! you put yourself through fire an sure, you may get burnt, but most things will seem like nothing after that

long term grip goals on my mind right now:

- 200kg v-bar with each hand
- 181.5kg x 60 seconds 2" thickbar DO hold
- 227.5kg x 60 seconds DO hold
- 136kg 2" thickbar wrist roller both ways
- double deadlift pinching 2 20kg's each hand
- double no set hg400
- hg500 bounty collection
- 20kg plate wrist curl each hand

im sure i will better some of these an others will take a long time to get, but i feel this would be enough to have the strongest hands of anybody thats ever lived - the v-bar total would be over 80kg more than the current world record, the hg500 has never been closed, never mind done with the bounty rules, 20kg plate wrist curl has never happened etc

i expect to get hg400 double no set pretty soon, but not any of the others

the wrist roller may seem almost impossible seeing as i could only do 53kg 1st try, but this rack i have is only 2 feet in length (probably why it was so cheap!) an the wrist roller is the same, so i had to put it over my normal bar an fight the knurling as well as the weight - i reckon i could do more weight over a smooth bar, ima try get one

2PACMAN2
05-08-2007, 02:01 PM
08/05/07

yesterdays diet:

- 1/5th cup oats, shake of 1 scoop whey protein in water
- 2 portions cod, 20 low fat chips
- 2 table spoons peanut butter
- 1/6th cup brown rice, half a pound of chicken
- 1 bag walkers crisp
- 2 tins tuna, 1 cup pasta
- 6 eggs whole, 1 slice seeded batch
- shake of 2 scoops peanut butter + 1 banana in milk

also 2 scoops xtend, 2 cod liver oil, an 2 multi vits

>ran out of protein powder an had no eggs left in the morning<

todays diet:

- 6 eggs whole, 1 slice seeded batch
- 2 table spoons peanut butter
- 1 bag walkers crisp
- 1/5th cup brown rice, half a pound of chicken
- 1 bag walkers crisp
- shake of 1 scoop whey, 1 table spoon peanut butter
- shake of 1 scoop whey, 1 table spoon peanut butter
- 2 tins tuna, 1 cup pasta
- shake of 2 scoops whey, 2 scoops peanut butter in milk

6 scoops xtend, 3 cod liver oil, 2 multi vits

not had all this yet but i will - gonna be having pretty much the same food for a couple weeks (maybe some lean beef or turkey sometimes), which is a lot less than im used to having haha i may stick with only these foods up until the contest as well but ill up the amounts, depends how i deal with it after being on the 'see food' diet for a while now - im hoping to lose a couple inches off my waist over the next couple weeks, already lost over an inch

episode 24 - pressing

seated press
- 28.5kg x 15
- 48.5kg x 5
- 54.5kg 4 x 8

close grip dead press >1-2in from chest<
- 48.5kg x 5
- 68.5kg x 3
- 88.5kg x 2

bench press
- 48.5kg x 10
- 68.5kg x 10, 10, 9 + 1

dead press >14in<
- 90.5kg x 5, 5, 4

seated dumbbell laterals
- 6kg 3 x 12

wide grip shrugs
- giant set of 48.5kg x 20, 68.5kg x 20, 88.5kg x 20

lying rear laterals
- 6kg x 15
- 8kg 4 x 15

could class some of em as pr's maybe but meh - great sesh again, the racks awesome..obviously with the injury i have to go light with certain things, some positions effect it an some dont >overhead was strong again, more weight next time

2PACMAN2
05-09-2007, 04:03 PM
09/05/07

my sides feeling slightly better today but not by much

episode 25 - grip

grippers
- IM trainer x 7 L/R
- IM #1 x 7 L/R
- IM #2 x 1 L/R
- HG400 3 x 3 L / 10, 10, 15 R
- IM #2 fuill rom tns x 8 L

3in thickbar DO holds
- 48.5kg x 25 seconds
- 68.5kg x 25 seconds
(the tube i was using was spliting an about to explode so i had to stop)

4.75in thickbar one hand holds >all done with each hand<
- 8kg x 5 seconds
- 18.5kg x 5 seconds
- 20.5kg x 5 seconds
- 22.5kg x 5 seconds
- 24.5kg x 5 seconds PR

pancakes
- 48.5kg x 10 seconds
- 68.5kg x 10 seconds
- 88.5kg x 30 seconds PR

plate pinch cleans
- 4 2kg x 8 L/R

dumbbell wrist curls >all done each hand<
- 17kg x 10
- 27kg 3 x 8

hammer rack knee lifts
- BW x 10

hammer rack pull up
- BW x 1

BW chin ups
- 4 fingers x 1
- 3 fingers x 1
- 2 fingers x 1

BW wrist hold chin ups >all done each hand<
- 4 fingers x 1
- 3 fingers x 1
- 2 fingers x 1

hammer rack ups
- BW 4 x 5 PR

hammer curls >strict<
- 16.5kg x 10
- 31.5kg 3 x 10

extensors >all done each hand<
- 1 band x 10
- 2 bands x 10
- 3 bands 5 x 10 PR

all i was thinking doing the 4.75in thickbar lifts was DAMN THIS IS THICK! but afterwards i measured around it an its 15in..the same as my forearm!! haha

pancakes are something i 1st did a long time back, i invented it myself as far as i know, but someone else will have probably done it - your basically griping from underneath a flat object, an griping with your fingers as flat as possible, so the name came from the saying 'as flat as a pancake' >hiting that 30 seconds was ball breakingly hard

hammer racks are griping my power rack frame with a hammer grip - i want to be able to do rafter pull ups! i have from the moment i seen them done, so this is kinda training for that, but its much easier. I would expect rafters on a slick surface like this frame would be damn near impossible at my weight, i will have to improve my pinch a whole lot to be able to do them.

Coke
05-10-2007, 05:17 AM
From the looks of your diet, it's obvious you were cutting...that's fine pressing and grip training like always.

2PACMAN2
05-10-2007, 02:22 PM
thats just about all i can do rigtht now!

10/05/07

episode 26 - pressing

seated press
- 28.5kg x 15
- 48.5kg x 5
- 56.5kg 3 x 8

bench press
- 50kg x 15
- 70kg x 5
- 80kg x 3
>alternate sets of close grip and normal grip from here<
- 85kg 6 x 3
- 75kg x 9 (may be a PR)
- 75kg x 5 CG

cable cross over >weight is each side<
- 20kg x 15
- 30kg x 10
- 35kg x 10

lying rear laterals
- 5kg x 25
- 12.5kg 4 x 15 PR

hammer strength side laterals
- 5kg x 15
- 10kg x 10
- 12.5kg x 10

exercise bike
- 8 minutes level 8

i know i wasnt 100% recovered for this but i wanted to do it anyways, i reckon me bench is going up already, an shoulders are most definately - i think i could bench 80kg x 10 fresh

2PACMAN2
05-11-2007, 02:31 PM
11/05/07

episode 27 - squat + grip

box squat >wide power style<
- 48.5kg x 10
- 68.5kg x 8
- 88.5kg x 5
- 108.5kg x 5
- 138.5kg x 20 PR
- 153.5kg x 3
- 178.5kg x 12 PR - http://www.youtube.com/watch?v=8-L6QVQ0LRA

squats >wide power style<
- 88.5kg 3 x 8

grippers
- rb210 x 1 L
- rb240 x 1 R
- HG400 no set x 1 left PR
- #136 HG400 no set x 1 right PR
- HG500 two hand x 1
- HG400 no set spring held x 1 L
- HG400 no set spring held x 7 R
- #136 HG400 x fail (1/4in) L
- HG500 3 finger 3 x fail R (all to around 1/2in)
- IM #2 no set spring held x 12 L
- HG500 leg assisted x 1 R
- #136 HG400 leg assisted x 1 L
- HG400 no set spring held x 11 right PR

was only supposed to be a little tester for my side! i found the squats to be a whole lot easier than the normal quad squats i do, which are pretty much atg, the rom was nothing compared, little more depth next time i think - pretty sure this is the 1st time iver ever done box squats though, so im ok with these, felt good to get some weight on the bar

test from the squats is insane, i absolutely killed the grippers an my grip was knackered from the other day! i can absolutely 100%, put my life on it, tell you that the heavy grip 500 will fall! i remember a time when i 1st closed my hard #3 two handed, an then pretty soon after got it one hand leg assisted, then months later i own'd it >it WILL happen, i know it

squats an grip go together like peanut butter an jelly, im up for more of this! i can see the future..some mats an a couple plates to stand on for more depth, 3 x 8 with 180kg, an a HG500 >die 500! DIE! mr im 460lbs psi, nobody closes me - DIE DIE DIE!!!!

Coke
05-12-2007, 06:59 PM
Super workout with the squats and grippers, ace pressing too man.

2PACMAN2
05-14-2007, 09:59 AM
thanks again for the support coke - training is going well right now, i wasn't about to let an injury stop anything

14/05/07

episode 28 - pressing

seated press
- 29kg x 15
- 49kg x 8
- 59kg x 6
- 65kg x 5 PR
- 71kg x 3 PR
- 60kg x 9 PR

bench press
- 29kg x 15
- 49kg x 5
- 69kg x 3
- 84kg x 3
- 94kg x 3
- 99kg x 2 PR
- 77kg x 10 PR

lying log bar rows
- 11kg x 10
- 26kg x 10
- 41kg x 10
- 56kg x 10
- 71kg x 10

lying double arm hammer extension
- 16kg x 10
- 31kg x 10
- 46kg x 10 PR (i think)

when i get to the point where 60kg x 10 for like 4 sets is no problem, ill be slightly happy with the way pressing is going, cuss at least then im not weak compared to someone who doesn't train...its just rediculous how bad i am at this

my side/back injury is feeling a good bit better now, but its still not recovered yet - should be doing squats an grip again wednesday, then after the next press sesh, prob train back again

Coke
05-15-2007, 06:04 AM
Good job with the pressing PRs my friend and throughout.

2PACMAN2
05-15-2007, 01:31 PM
15/05/07

cheers dude! pressing is certainly on the up, but it needs to go up a whole lot more

squats an grip are definately a no go 2moz, i need to rest for a few days now - strongman training to the absolute max today! all id been told is my grandad wanted someone to move a new fence round the back for his garden, but i was misinformed haha firstly the original concrete had to come out, which was a shat load of blocks, then it was the concrete posts, which were like your average concrete posts, but 8ft long, i carried then all round on my own, then theres all the bases that lay under the fence, i carried all them round on my own, then theres all the bags of stone an sand, i carried them all them through on my own

took them all about 75ft through a small alleyway, which was close to impossible, i also drilled all the holes, all deep, an i could hardly twist the drill round cuss next doors fence was constantly in the way - obviously i had to lift the posts in an put the mix in an dig the ground level an all that also..there was so much to do that i basically worked constantly for 9 hours, an i mean constantly

that was brutal! i did it all in a thick hooded top so i was really hot an as far from comfy as possible, especially with the sun being out today - this could easily be a weeks job for most people, an most likely a 2-3 man job at that, but my thinking is this >get the toughest, hardest, most insane thing possible, an keep going no matter what, almost an inhuman task, in the most unbearable fashion possible

this was possibly overboard, ive got cuts an marks all over, about half way through i started getting bad headaches an they didnt stop, every muscle in my body is toast to the point that i can hardly stand up, an well, i bent the freaking drill ive went so hard through roots an stone with it (i wouldn't think it was possible as it was very thick), but ya know, that the idea, its supposed to be rediculous >if theres anybody out there at all thats going any harder than i did today, i would be very surprised, as i think that would result in death

Coke
05-16-2007, 05:07 AM
You did Gramps proud and should be well pleased...you are right, most would have stopped half way through.

2PACMAN2
05-16-2007, 03:04 PM
16/05/07

yeh family is important, if any of my family wanted my help they would get it, ive done so before an i will again, especially with me grandad right now though, he just had the bloke next door basically die in his arms, its possibly murder as well, ive been told his son was having an argument with him an he was seen to have him up against a wall, then minutes later me grandads over there trying to help him but he was cold - heart attack. Was on the front page of the paper >thats why they wanted a new tall fence going in, cuss they dont know whos gonna live next door now, not really a good area ya see

i was beat down, but legs felt ok an hands were a bit fooked, but whatever, id done contrast baths at least, so me back was a pain (literally), but squats an grip it was!

episode 29 - squat + grip

box squats
- 29kg x whatever
- 49kg x whatever
- 89kg x 8
- 109kg x 4 (supposed to be 8, i smashed me hand on a catcher id left in)
- 124kg x 8
- 139kg x 8

front box squats
- 49kg x whatever
- 69kg x 7
- 84kg x 9
- 94kg x 10

back squat
- 49kg x whatever
- 89kg 3 x 10

grippers
- HG400 double tns x fail (damnit! that was so close!)
- HG400 spring held no set x 6 left PR
- #136 HG400 spring held no set x 10 right PR
- #136 HG400 x fail L (as close as possible without being shut)
- #136 HG400 spring held no set x 6 R
- HG400 spring held no set x 3 L
- HG400 spring held no set x 17 right PR
- HG400 spring held no set x 3 L

extensors
- 1 band x 15
- 2 bands x 15
- 3 bands x 10
- 4 bands 3 x 10 PR

great sesh! not up to the 180kg id plan'd for box squats but thinking about it i cant actually use that much cuss it would be too much weight including the plates im standing on (i reckon id probably end up falling into the living room an killing myself). However, standing on 2 plates an 2 mats it was a shat load harder, i think i probably could have got at least 12 with 139, but it was heavy so maybe just do sets of 8 with that for now

fronts were done clean grip for 1st time, wasn't too bad but with the bar on me throat, i didn't really know where i was half the time, was supposed to do 3 sets of 8 haha was all light weight though - the normal back squats are just to work hams an glutes an get used to the wide power style really, not puting any weight on the bar with em yet

destroyed the grippers despite destroyed hands again!! i should have warmed up for the double tns, it was so damn close i nearly had it - next time

have no idea how i managed double figures on me harder hg400, thats more than good progress >i reckon the 500 may possibly fall in the next couple of months, but even if it does, will be a while longer before i can do it credit card width for the bounty

Coke
05-17-2007, 05:46 AM
Awesome squatting and grip work as usual bro.

2PACMAN2
05-17-2007, 08:42 AM
cheers brother - i was thinking it may be a bit of a lack luster sesh with what i did the day before, but it was great! i still have no idea how i managed to hit a 9 rep PR on my harder HG400

instead of me dad skipping em, ima take all them concrete blocks from the other day, an use em to train with - i can train with the blocks themselves, but what im thinking of as well is buying as big a wheel barrow as i can find, an filling it full of em / take that for distance

2PACMAN2
05-18-2007, 08:41 AM
18/05/07

episode 30 - grip

two hand pinch
- 21kg x 8
- 36kg x 1
- 51kg x 1
- 66kg x 1
- 76kg x fail
- 61kg 3 x 1
- 51kg 3 x 3

thumb ups
- 23kg x 3 L/R
- 33kg x 3 L/R
- 43kg x 1 left PR / fail R
- 33kg x 17 in 60 seconds L / 17 in 60 seconds R

plate wrist curl >done with each hand<
- 10kg 5 x 10

extensors
- 1 band x 20
- 2 bands x 15
- 3 bands 5 x 12

>thumb ups are gripping a round heavy duty collar that i put on the end of my loading pin, gripping it with finger an thumb basically, with the thumb going over an the finger under<

nice sesh, i wanted to get the two hand pinch max up but nah that was too much, i coudln't even move it - pinch is definately my worsed grip lift, its like how pressing is my weakness otherwise >when i get this up my grip will be much stonger overall

2PACMAN2
05-19-2007, 08:44 AM
19/05/07

episode 31 - pressing + core

standing strict press
- 40kg x 8

push press
- 50kg x 5
- 60kg x 8
- 70kg x 8
- 65kg x 8

standing dumbbell press >60 seconds between sets<
- 20kg 3 x 5

bench press
- 50kg x 8
- 60kg x 8
- 80kg x 8, 6, 5

cable cross over >30 seconds between sets<
- 25kg x 10
- 35kg x 10
- 30kg x 10

lying rear dumbbell laterals
- 10kg x 12
- 15kg x 12
- drop 10kg x 12
- drop 5kg x 12

abdominal crunch
- 40kg x 20

abdominal crunch/hammer strength laterals giant superset
- 80kg x 25 PR / 10kg x 10 + 80kg x 10 / 10kg x 10

leg raises >30 seconds between sets
- BW 2 x 8

this was actually pretty brutal, my arms felt like they were gonna fall off after the push press, ive never felt soreness like that in the shoulder before, especially the left, it felt like id done a constant drop set for a half hour

bench is definately improving, tricep strength was running low at that point, so to get 8 at 80kg is good, probably 11-12 fresh - need to get 140kg by the end of the year if ima have any chance of setting unequipted british powerlifting junior total record in a couple years time

2PACMAN2
05-19-2007, 03:19 PM
end of year goal updates:

powerlifts (raw beltless):

bench press - 140kg
deadlift - 250kg
squat - 205kg

other lifts (raw beltless):

push press - 125kg
power clean - 120kg
front squat - 180kg
rack pull from the knee - 320kg

grip list:

- 90kg two hand pinch
- 320kg verticle bar total
- 15kg plate wrist curl each hand
- 20kg strict plate curl each hand
- 230kg 5 second DO hold 2" bar
- 100kg both ways 2" wrist roller
- two 15kg plate pinch each hand
- three 10kg plate pinch each hand
- four 7.5kg plate pinch each hand
- five 5kg plate pinch each hand
- HG400 double TNS
- IM #3 double TNS
- IM #3.5
- HG500 holding the spring

i reckon id be doing well to get those numbers, an if i get all those grip goals by the end of the year id be well on my way to being world class, but of course, i wanna collect the 500 bounty before someone else does, so i wanna get it shut asap

Coke
05-20-2007, 09:21 AM
Fine pressing and core work, glad to hear your benching is improving...no doubt you'll meet those goals.

2PACMAN2
05-21-2007, 03:47 PM
cheers dude - i hope to get all those goals but we'll see how it goes

21/05/07

episode 32 - pull

deadlift
- 50kg x whatever

powerclean
- 50kg 2 x 3
- 60kg 2 x 3
- 70kg 2 x 3
- 80kg 2 x 3

rack pull from knee
- 100kg x 8
- 130kg x 8
- 180kg 3 x 8 PR

t-bar row
- 1 plate x 8
- 2 plates x 8
- 3 plates x 8
- 4 plates 3 x 8 PR

hammer strength shrug
- 2 plates x 8
- 4 plates x 8
- 6 plates x 8
- 8 plates x 6
- 6 plates 4 x 8

lower back machine
- 52.5kg x 8
- 60kg x 8
- 75kg x 8
- 90kg x 8
- 105kg x 8
- 112.5kg 4 x 8 PR

ez curl
- 30kg x whatever
- 40kg 4 x 8

treadmill
- 5 minutes at 8.7

>no straps used today, couldn't find them - rack pulls were done DO until the second set of 180kg, hook grip for the next couple cuss my hands are real sore right now<

more sets than normal today because i had to figure out how much weight to use, 1st time ive done a true t-bar row (in the corner), an 1st time on lower back machine - what im trying to do is use weight thats not light but not maximum either, so i can keep good form for either 3 or 4 sets. I will be using the same weights each time until it gets too easy, then ill add some.

im gonna try hyper-extensions an high hammer strength deadlifts next time instead of lower back machine an rack pulls - not happy doing hammer strength shrugs but im not sure theres anything else i can do, dumbbells dont go heavy enough an wide grip for barbell is maybe not the best for the shoulders i donno, but then again hammer strength feels even worse than they do

Coke
05-22-2007, 05:46 AM
Exceptional pull day man...hs shrugs aren't bad but don't compare to regular bb shrugs.

2PACMAN2
05-22-2007, 09:05 AM
since i have to go wide cuss it nails me low, i most definately prefer bells, just wish they went heavier - my back is destroyed today! upper back, middle back, lower back, everything is real sore

got a text earlier about UK strongman north comp, which is a big comp for the UK, close to 2500 fans turned up last year - theres two qualifiers for the final comp, end of june an end of july (the day after southwest strongman) an then the final is end of august >all in my county, only problem is its heavy stuff..think this is just the qualifiers but i could be wrong

log - 120kg for reps in 90 seconds
farmers - 120kg a hand x 25m
deadlift - van for reps in 90 seconds
tyre medley - 360kg x 5 flips, 460kg x 2 flips
loading medley - 90kg barrels x 2, 100kg digger scoop, 120kg stone, 130kg log

this is basically Britain / UK strongest man weights, or heavier with the tyres even, the log is the same, the van looks to be the same

i could probably do the farmers, an maybe the loading medley an a flip or 2 of the 360kg tyre possibly, but it all seems massively heavy to me at this point - if the vans the same i think its about as much as 320kg from medium to high shin height, the logs obviously too heavy >seems like a no go

ima hopefully be going to train on the stuff fairly soon / find out what i can do, but realistically, i think these comps will have to wait for next year

by this time next year id hope to get 3-5 reps with the log an van stuff an hopefully qualify an bring a trophey home from the final (top 5)

2PACMAN2
05-22-2007, 03:27 PM
22/05/07

episode 33 - pressing + conditioning

standing press
- 40kg x 8

push press
- 50kg x 5
- 60kg 3 x 8

close grip bench press
- 50kg x 8
- 80kg x 8, 8, 5

treadmill
- 10 minutes at 9.0

totally wasted today, i think my cns (along with everything else) is destroyed from yesterday, an i hadn't recovered from last pressing workout when i thought i had, should have waited till 2moz - gonna try run the tread for 10 mins after every sesh when my legs aint sore, need to get back on the conditioning now the injury to my side has gone >i will end up being a cardio machine, but im gonna work up to it slowly

Coke
05-23-2007, 05:29 AM
Clearly showing tons of respect for the strongman comps, no reason why you can't bring a trophy home.

2PACMAN2
05-23-2007, 05:41 AM
looking at the results from british irongrip (the british grip championships) 2007 heres where i feel i would have placed at the vert least:

grippers >both hands< - 3rd
two hand pinch - 7th
v-bar >both hands< - 6th
one hand lift >both hands< - 4th
table top wrist curl - 5th
- total = 25 points

grippers - was won with 6.61 (average IM#3 being 3.00 etc), i think i could probably do 3.2 left an 3.5 right, which would give me 6.70 an the win, but ima say 3.0 + 3.5 for 6.50 an 3rd

two hand pinch - not a good one for me, won with 108kg, my best of 72.5kg puts me right down the placings here

v-bar - ive done 266kg which is below 272kg but above 253kg, it was not maximum for me, but thats 6th place

one hand lift - the best here was 330kg + 300kg for a 660kg total, i know i would have over 500kg total for 4th just cuss i know my hold strength is pretty good, but without doing this event i cant know more than that

ttwc - i dont do wrist curling cuss of injuries but ive done over 100kg without any training on a seated wrist curl, an ttwc is a partial movement where you can do over twice as much as full rom in most cases, so theres no way i could get less than 150kg for 5th

this is not how the scoring system works but since i dont understand how it does work im looking at it in terms of placings an lowest total wins - with this being the least i feel i could manage, i would have brought home the 3rd place trophey, with 3rd place having 27 points

i know my grip is pretty good, im not an idiot, but maybe i didnt think it was as good as it is - unless i messed up not knowing rules or something, theres no real way i would have placed less than 3rd i wouldn't think

probably more realistically would have me doing much better but still placing 3rd, in comp your gonna be stronger than in training, i mean, the adrenaline would be running wild, i would most likely be hitting PR's on every event - i would have expected top 5 possibly, but not top 3

ive not done two of these lifts, have only maxed out my left hand a couple times on v-bar an maxed a couple times on two hand pinch + 1 training sesh - next year i will dominate!

by next year according to whats been done this year, i would expect to win at least 3 events an never get less than 3rd - gotta make sure nobody is training grip harder than me

2PACMAN2
05-24-2007, 03:11 AM
23/05/07

episode 33 - grip

grippers
- IM trainer with 20mm block x 1 L / R
- IM #1 with 20mm block x 1 L / R
- IM #2 with 20mm block x 1 L / R
- IM #3 with 20mm block x fail L (crushed the block an messed it up)
- IM #3 with 20mm block x 1 R
- RB210 with 20mm block x 1 L
- #136 HG400 spring held no set x 1 R
- #136 HG400 spring held x 1 left PR
- HG500 spring held 2 x fail R
- HG400 x 6 left PR
- #136 HG400 X 1 R

two hand pinch
- 36kg x 3
- 51kg 3 x 3

2" wrist roller >both ways<
- 23kg x 1
- 43kg x 1
- 58kg x 1 PR

two hand plate wrist curl
- 15kg 5 x 10 PR

bounce force plate pinch
- two 15kg x many each hand

extensors
- 1 band x 20
- 2 bands x 15
- 3 bands x 10
- 4 bands x 10
- 5 bands 3 x 10 PR

>gotta use this block thing for grippers now, its how its done at british iron grip, you can set it real deep (doesn't help me personally), but you have to put the block between the handles before the close<

wasn't all that strong on grippers today, but after that it got better, ended up getting my 15kg plates out at the end an i figured out a method to use them - im like i was with the 10kg's months back with these now, i can get them up but its touch an go all the time, so i was bouncing them up off my bed an then holding for a few seconds / doing this many times. I was able to hold them pretty well an lifted them up without bouncing a few times >really pleased with this, pinching these has been a goal of mine for ages. Now its to dominate these an then start work on the 20kg's a few months down the line.

Coke
05-24-2007, 11:13 AM
Keep at it this way and you'll make one extreme impact when you debut...you can actually win it or place very well at the least your first time out. Truly fine grip work.

2PACMAN2
05-25-2007, 07:39 AM
24/05/07

episode 34 - squat

squats
- >back< 49kg x 8
- >front< 69kg x 5
- >back< 89kg x 5
- >front< 109kg x 2
- >back< 124kg 3 x 3
- >front< 49kg 3 x 8
- >back< 49kg 3 x 8 with belt

light sesh today, gonna be squatting heavy in a couple days

2PACMAN2
05-25-2007, 08:07 AM
Keep at it this way and you'll make one extreme impact when you debut...you can actually win it or place very well at the least your first time out. Truly fine grip work.
thats the plan! but its about as far from easy as possible, i certainly wont say thats whats gonna happen. The winner of this years was David Horne, who is a 10 time winner, an is regarded by many to have the strongest grip ever - beating him in your first contest would be like beating ronnie coleman in your first bodybuilding show >chances range from slim to none.

I personally dont feel he has the strongest hands ever though, i think Chris James does, cleans the inch bell for 5 reps, 15kg plate wrist curl for reps, 500lb+ seated wrist curl for reps, one hand deadlift of over 600lbs, 400 kilos double overhand rack pull from the knee with no hook grip >he also told me some PR's otherwise - 180kg x 22 bench press, 227.5kg x 20 stiff leg deadlift, 230kg x 20 squat..the guy does 200lb dumbbell swings an all kinds of crazy stuff >Chris entered this years an was doing well until he snap'd the tendon in his left arm on the v-bar event, i think he would have won otherwise<

im certainly gonna try though!! hopefully by then ill be closing the #3.5 with my left, #4 with right, pulling around 350kg total on v-bar, around 100kg two hand pinch etc if i can get to this kind of level id have a good chance of winning

complete rest today an 2moz, then work sunday an squats + grip on either monday or tuesday - BIG sesh! i plan on 180kg back squat an 300kg v-bar total

Coke
05-26-2007, 09:51 AM
I can be too optimistic at times, lol - but I like to see my peeps raise up...you'll do super no matter what.

Great way to vary the squats.

2PACMAN2
05-26-2007, 10:23 AM
a lot of real hard training + a little bit of luck an who knows?? nothing is impossible

felt ok for some pressing so maybe not complete rest haha an legs are actually sore from that light squatting somehow, so might have to wait till tuesday or wednesday for squats + grip

26/05/07

episode 35 - pressing

seated press
- 29k x 15
- 49k x 5
- 64k 3 x 5

bench press
- 29k x whatever
- 59k x 5
- 74k x 3
- 84k x 3
- 94k x 1
- 104k x 1 with belt
- 106k x 1 with belt PR

close grip bench press
- 74k x 3
- 84k x 3
- 94k x 3
- 100k x 3 PR

sweet! 106 was tough as hell but it slowly went up, 100 was light for close grip, i could have had 5 for sure, i reckon 115 would go up

2PACMAN2
05-26-2007, 01:18 PM
decided to do BWLA north west unequipted powerlifting contest next year, which is a drug free fed, an unequipted means no suits, shirts, or knee wraps >belt an wrist wraps are allowed as far as i know - my only powerlifting goal is to get the british record total for U23 unequipted in my weight class > this years was held in april so its pretty early on in the year - i only need 280kg for this record, so 210kg squat, 140kg bench, an 250kg deadlift for 600kg total would do nicely

in a perfect world, i would like to get this record, an then increase my own record the following year - by this time im thinking id want something along the lines of 227.5kg (500lb+) squat, 182.5kg (400lb+) bench press, an 272.5kg (600lb+) deadlift >would be 682.5kg (1500lb+) total

even though this is a good raw bench an im probably pretty close to being the most un-natural bencher you can get, i dont see this bench goal as unrealistic - in order to have it with a pause by comp time id most likely have to get 180kg touch an go by the end of next year >i need around 65kg increase in about 19 months >easy - no, possible - yes

Coke
05-28-2007, 06:07 AM
Just entering that comp and being surrounded by your peers will be awesome motivation...ace pressing sets!!

2PACMAN2
05-29-2007, 05:41 PM
29/05/07

episode 36 - pressing + squat + grip

close grip bench press
- 49kg x whatever
- 64kg x 5
- 79kg x 3
- 94kg x 1 with belt
- 110kg x 1 with belt PR
- 115kg x fail with belt

back squat >all with belt<
- 49kg x whatever
- 69kg x 5
- 89kg x 5
- 110kg x 3
- 120kg x 8
- 139kg x 1
- 159kg x 1 PR
- 180kg 2 x fail

grippers
- RB210 x 1 L/R
- #136 HG400 x 1 left PR / 1 R
- IM #3 X 1 L
- IM #3.5 x fail R (1/4in..?)
- HG400 double TNS 2 x 1 PR
- #136 HG400 3 finger x 5 R
- HG400 x 4 L
- HG400 x 8 R
- IM #2 TNS x 8 L

bounce force plate pinch
- two 15kg x several L / R

yeh i got the double tns but damn it sucks not to be able to squat 180kg, i mean damn, im WAY behind where i should be at failing that - i wanted to go for 180kg an v-bar total at the gym, but i didnt realise i had no money till i get paid, so i had to train at home. I was gonna do 3 x 8 with 120kg, but when 120kg x 8 was far too easy, i thought what the hell, lets go for it! >didnt work out too well..159 was nothing, i was sure id get the 180 after that, but i just couldn't get out of the hole both attempts, it started moving, but then dead stop an fold on to the pins 2 seconds later

i think thats my weak hamstrings, they never seem to get worked with any compound movement, im gonna have to do a shat load of leg curls, an im gonna work up to 140kg 4 x 8 back squat >i feel like ***** right now, but i will get my squatting back on track

CGBP - i thought i was good for more, but the 110kg killed me. It was going fine until it suddenly came towards my head about 6in off the chest, from that point it was an all out war >sounds impossible, but it took me 13 seconds to complete the rep

Coke
05-30-2007, 06:05 AM
Episode 36 looks pretty good dude, keep it up.

2PACMAN2
05-30-2007, 01:21 PM
30/05/07

we both know pretty good aint good enough!!

episode 37 - pressing + pull + grip

2" thickbar double overhand holds
- 72kg x 15 seconds
- 112kg x 5 seconds
- 142kg x 5 seconds
- 162kg x 5 seconds
- 207kg x 10 seconds PR

thumbless v-bar
- upto 133kg x 1 each hand

bench press
- 60kg x 8
- 80kg 3 x 8

hammer strength deadlift >low-mid shin<
- 90kg x 8
- 130kg x 3
- 210kg x 3
- 250kg x 3
- 290kg x 3 PR
- 320kg x 1 PR

cable cross over
- 20kg x whatever
- 30kg x 8
- 40kg x 12 PR

EZ curl
- 30kg whatever
- 40kg 3 x 8

leg curl
- 30kg x whatever
- 45kg 3 x 8

hammer strength rows
- 30kg x whatever

pull ups
- BW x 6 + 1 (took 10 seconds rest) + 3 jumping

>couldn't lock my thumbs even with light warm ups on v-bar, they were totally toast from the plate pinch yesterday + the thickbar today, so thats why it was thumbless<

back on the right track! i felt fine for pressing even though i maxed out close grip yesterday, so i just did it an damn! 80k was so much easier, i blasted them all out pretty quick

HS deads were awesome, got 16 plates on there an was still enough room for more plates on the bottom parts, an maybe 8 10kg plates on the little bit behind ya too - i figure you could get about 500kg on the entire frame if it could take it > thinking about this cuss ima be using it training for car deadlift, seems theres more deadlift events in strongman using a van or a car than there is with an actual bar when ya get to the bigger comps

Coke
05-31-2007, 05:47 AM
Shiat is super throughout bro, impressive PRs in the mix.

2PACMAN2
05-31-2007, 10:55 AM
cheers man

31/05/07

strongman stuff again today, carrying heavy planks of wood 2-3 at a time for long distances, hammering big wooden posts a few feet deep in the ground with me sledge, carrying bags of sand, stone, compost, concrete flags etc i was done for before this so yeh its painful to do anything now, an i think i broke my hands

got work sunday an then 5 days next week so probably not gonna be doing much training otherwise

Coke
06-01-2007, 05:14 AM
Having the forced days of rest should be a little helpful, hope the hand is alright man.

2PACMAN2
06-04-2007, 04:27 PM
04/06/07

definately helps! sometimes its my own doing that beats me down to the point that its all nagative - im almost too driven i think, id train all day long everyday if i could, but yeh, even superman dont fly all the time

two ball breaking days in work yesterday an 2day, especially today, pickin heavy things up all day long, loads of cardio work too, a lot of it is endurance training, but its also the fact that you dont get rest on a mega busy day like today - looking back, im SO much stronger than what i used to be in work, today i just picked up a full roll on flip'd it fingals finger style, an it wasnt even hard, im strict pressing 3/4's of a full roll on rack moves now, an i can pick up 1/2-3/4 of a full roll an literally throw it in the air an catch it on my shouler (grab it in the middle, stone style lift to the knees, arms under in a zercher position, then explode up with a front squat an whip it in the air/switch position an catch it on the shoulder) >keep in mind that full rolls range from 200-300kg...im wondering if i will eventually walk about with full rolls on the shoulder haha probably cant even fit them on but who knows, tried to lift one today an it didnt move a mm an destroyed me forearms haha d*ckhead

episode 38 - full body

hammer strength deadlift
- 100kg x 8
- 130kg x 3
- 220kg x 3
- 290kg x 3
- 260kg 3 x 3

standing strict press
- 20kg x whatever

push press
- 40kg x 5
- 60kg x 3
- 70kg x 3
- 80kg x 3 PR (i think)

standing strict press
- 60kg x 5

bench press
- 50kg x whatever
- 70kg x 5
- 82.5kg 5 x 3

one arm hold >oly bar overhand grip, no hook<
- 61kg x 10 seconds L / R
- 101kg x 5 seconds L / R
- 141kg x 3 seconds left PR / 3 seconds right PR

double overhand hold
- 181kg x 37 seconds PR

cable cross over
- 20kg x whatever
- 30kg x 8
- 40kg 3 x 8

rear delt machine
- 5kg x whatever
- 15kg x whatever
- 20kg x whatever
- 30kg 3 x 10 PR

leg curl
- 20kg x whatever
- 45kg 4 x 8

lat pull down
- 30kg x whatever
- 60kg x 5
- 80kg x 3 PR

knee raise
- BW x 10

leg raise
- BW 3 x 10

glue ham raise
- BW x whatever
- +10kg 3 x 8 PR

extensors
- 1 band x 20
- 2 bands x 15
- 4 bands x 10
- 5 bands x 10
- 6 bands 3 x 10 PR

even though some were PR's everything was light today (except the grip stuff), with me working most of this week i didnt wanna do a whole lot of taxing stuff

- 80kg for a triple overhead was just nothing, even with a controlled negative, it was real light, im sure i can push press 100kg now / strict press was a peanut butter jelly sandwhich too, nothing to it. bench was the same, did em all slow an controlled with no worries what so ever, could of done the same with 95. i like cable cross over, its actually really good, its built my chest up or sure. lat pulldowns were just to test it out as i aint done it in years

i have no real idea of how i manged to lift 6 plates one handed! grips been going through the roof ever since i got this power-rack, i think the thickbar/pinch, an extensors are doing it for me >tried for 45 seconds to get 15 secs on previous PR with 8 plates DO hold, but nah couldn't do it - i couldn't upon my hands up for like 30-40 seconds after this, they just would not move

Coke
06-05-2007, 05:20 AM
Super full body training dude.

2PACMAN2
06-07-2007, 02:43 PM
cheers man - everythings looking good right now, gotta try pick it up an get some weight movin before this strongman contest though

07/06/07

episode 39 - grip

grippers - did em mostly towards the begining of the sesh but did some inbetween sets of other stuff >dont know exactly what i did but i did a no set #3 double with right hand as well as some no set singles, also closed rb240, an did 22 reps on rb210 but they had little ROM, left hand i no set #2.5 an did some singles on #3, also did 12 little ROM reps on rb210

plate pinch
- two 7.5kg x holds with either hand (to warm up)
- two 15kg two handed then let one of the hand go an hold for an instance with only one hand >did this many times for each hand alternating x 2 sets
- two 10kg passed around body from right to left hand many times, then a number of deadlifts with each hand + a hold with two hands to finish x 2 sets
- three 10kg with a bar through x 5 bounce forced each hand
- four 10kg two handed with a bar through x 3 PR
- four 10kg two handed x 1 PR
- four 7.5kg with a bar through x 1 left PR + several bounce force R

pony clamp
- small clamp x 20 each thumb

extensors
- 1 band x 25
- 3 bands 5 x 8

>also did 12 hammer pull ups gripping my rack at some point in the sesh<

i said to myself last week that i MUST up my pinch training or its all gonna be for nothing, so i came up with a routine to destroy them, an i also did some extra stuff cuss im a little sick in the head haha i must of passed the 10's around like 15-20 times, an i was surprised i could manage 4 of em with two hands without the bar >got em up an held em for a couple seconds an then they just exploded out of me hands

its not gonna be easy to push the pinch this hard all the time, not only cuss it kills me thumbs, but because it tears my skin off like crazy, but i have to do it - in all honesty if i wanna win british irongrip, i need to be passing 20's from hand to hand, not 10's

Coke
06-08-2007, 07:05 AM
Your iron grip training and plate pinches can't be beat.

2PACMAN2
06-10-2007, 11:57 AM
last three days in work have been awful, blistering heat an a rediculous amount of work >carpet lifts, deadlifts, oly front squats, cleans, high pulls strict press, push press, zercher squats, shat loads of grip work an a ton of punishment for me knees walking about carrying heavy things - i could hardly stand up today i was so worn down, im sore all over an me tendons are screaming at me

definately resting 2moz, an probably tuesday too - next sesh i wanna try get 6 plates on decline

Coke
06-11-2007, 05:27 AM
Knew something was up...what doesn't kill you makes you stronger, so you're on the right track, lol.

2PACMAN2
06-11-2007, 12:06 PM
11/06/07
it wouldn't surprise me if i did die! an im not joking, just try doing full body weights training all day long, day after day, going to failure many times through the day + its a lot harder on the tendons an grip with strongman lifting..but heres the thing, after sleeping for like a whole day, i felt kinda ok today, i dont really understand how, but i felt ok enough to train. Maybe i shouldn't have cuss i wasn't 100% at all, but i decided id do some pressing an grip today an then take 2moz off an do squats an grip wednesday (im doing lots of contrast baths for my hands to held recovery)

episode 40 - pressing + grip

bench press
- 29kg x whatever
- 49kg x 3
- 69kg x 3
- 89kg x 3
- 99kg x 2

close grip bench press
- 69kg x 3
- 89kg x 3
- 99kg x 2

pull up
- BW x 5
- +3kg x 3
- +7.5kg x 1
- +15kg x 1 PR
- BW 2 x 7

chin up
- BW x 8

hammer pull up
- BW x 5

grippers
- IM trainer x whatever
- hard IM #3 x 1 R
- hard IM #3 x fail L (1/4in)
- IM #3 x 8 R
- HG400 x 8 left PR
- #3 2 x 1 / RB210 2 x 1 L
- RB240 4 x 1 R

plate pinch
- two 7.5kg with bar through x holds each hand
- two 15kg 2 x several passes from hand to hand
- two 10kg x 10 passes around body / 10 deadlifts alternating hands / 30 second two hand hold

2" wrist roller >both ways<
- 23kg x 1
- 43kg x 1
- 63kg x 1

didnt feel upto the pressing when i got doing it so i didn't do much of anything, but pull ups were ok, i could have added 20-30kg but i dont have a belt an chain thing so i could only use my old collage bag to put the weights in, an it started to rip

grippers weren't all that strong but not too bad, pinching was good, 15's are getting a little easier every time, an the wrist roller was, well, it was brutal

workout wasn't brilliant but was ok considering i was a bit worn, however, i may have screwed myself for squatting wednesday - i put a 20kg plate up against me wall ready to put on for bench, an then im walking over there an WHAM numbing pain out of nowhere, didnt even know where the pain was, an then WHAM again> id knocked the plate down an it fell on my foot rim 1st, an then bounced up an fell on it again >i didn't even feel my leg knock it down??

it turns purple an swells up instantly, so im not planting me feet on bench an that, an then im doing the plate pinching, an i go to lean the plates up against my knees while i grab some chalk, an i sorta twitch with the pain in me foot an then suddenly a 15kg plate is flying off my bed an nails me in the shin, an then on my other foot...

Coke
06-11-2007, 12:48 PM
Always showing great determination and drive - :thumbup:

2PACMAN2
06-11-2007, 03:46 PM
Always showing great determination and drive - :thumbup:
like i said - ATTACK! ATTACK!! ATTACK!!!

changed my mind about wednesday, my shin now looks like an oversized golf ball is tryna come out of it, but it dont really hurt much..so basically i just did squats, an then more grip haha

episode 41 - squat + grip

back squat >everything with belt<
- 9kg x 8
- 49kg x 8
- 81kg x 5
- 114kg x 2
- 134kg 3 x 8

grippers
- IM trainer x 2 each hand
- IM #1 x 2 each hand
- IM 3.5 x fail R (1/10in)
- hard IM #3 left x 1 PR
- IM #3 x 15 right PR
- IM #3 x 7 left PR

plate pinch
- two 10kg x 2 each hand
- three 10kg x several bounce force each hand
- three 10kg with bar through x passed from hand to hand a couple times

#3 now feels like #2 used to, an i used to think my hard #3 wouldn't happen for about 10 years with my left hand, so thats awesome to get it now - i know i did a brutal grip workout earlier today, but i was still hoping to get the 3.5 here >it seems real tough for being only half way to #4

squats were pretty easy but my lower back is toast so used belt an didnt go all that heavy

hopefully i can manage to stay away from training for the next 2 days an do squat an grip again thursday - if i dont get the 3.5 then ill be very much p*ssed off

Coke
06-12-2007, 05:29 AM
A day or two or rest is actually needed in your case, lol...not surprised you went on ahead with them squats.

2PACMAN2
06-13-2007, 09:34 AM
13/06/07

yeh..well i did have one day off!

episode 42 - pressing

seated press
- 49kg 2 x 5
- 59kg x 5
- 69kg x 5 PR

bench press
- 49kg x whatever
- 64kg x 5

close grip bench press
- 64kg x 5
- 80kg x 8

nothing taxing here, just a short press only sesh

just thought why not? as long as its just a little run over / nothing taxing - prob do squats an grip friday (not gonna be recovered for 2moz) an a proper press sesh saturday

2PACMAN2
06-13-2007, 06:25 PM
my legs dont seem to be recovering at all, so i reckon i should just leave it till next week for squats an that - thought i may as well do grip now cuss it felt ok

episode 43 - grip

grippers
- IM #1 x 10 / 10
- IM #3 x 1 R
- RB210 x 1 L
- IM #3.5 x fail R (1/8")
- HARD IM #3 x fail L (2mm)
- IM #3 x 5, 8, 4, 5 R
- RB210 x 8, 5, 4, 4 L
- IM #3.5 x negative R
- HARD IM #3 x negative L

plate pinch
- two 10kg x 5 each hand
- two 15kg 2 x several passes from hand to hand

towel grip hang
- BW x 7 seconds
- +15kg x 60 seconds PR

extensors
- 1 band x 25
- 2 bands x 10
- 4 bands x 1
- 6 bands x 1
- 7 bands x 1
- 8 bands x 1 PR
- 6 bands x 16 PR
- drop 4 bands x 30 PR
- drop 2 bands x 65 PR
- drop 1 band x 144 PR

wow! those extensors were painful..

good sesh! i reckon ill close the 3.5 next week after squats

Coke
06-14-2007, 05:24 AM
Fine pressing sets and grip work, especially on them extensors bro.

2PACMAN2
06-14-2007, 11:15 AM
14/06/07

thanks, never thought opening up your hands with elastic bands around ya fingers would have such awesome results, as well as being so damn painful >my forearms were on fire after that

thought id just do bench now cuss i was feeling ok

episode 44 - upper body

bench press
- 50kg x whatever
- 65kg x 8
- 90kg 5 x 5

pull ups:

overhand
- BW x 8 PR, 5
underhand
- BW x 5

t-bar row
- plate x 25
- 2 plates x 15
- 4 plates 3 x 8

lat pull down:

overhand
- 75kg x 8, 67.5kg x 8
underhand
-75kg x 8

cable cross over
- 20kg x 8
- 30kg x 8
- 40kg x 8

EZ curl
- 30kg x 8
- 40kg 2 x 8

dips / leg raises superset
- BW x 8 / 12 PR
- BW x 7 / 11

happy with the bench press, ill keep it at 90 till its real easy then ill up the weight, gonna keep at the 5 x 5 until im doing 100kg, an ima be doing 5 x 5 with pull ups an dips as well, need to bring them up cuss i suck at em

Coke
06-15-2007, 05:27 AM
This is nice, big dude is doing pullups, lol...good upper body day.

2PACMAN2
06-15-2007, 12:04 PM
15/06/07

lol always get some little 4 foot, 50lb midget that can do em forever looking over - may as well have a sign pointing at me saying 'too fat for pull ups'

episode 45 - grip

two hand pinch
- 21kg x 5
- 31kg x 2
- 41kg x 2
- 51kg x 2
- 61kg x 3 PR

towel grip hang
- BW x 10 seconds

one arm towel grip deadlift
- 42kg x 3 L/R
- 82kg x 3 L/R
- 102kg x 3 left PR / 3 right PR

one arm towel grip hang
- BW x 30 seconds right PR / 30 seconds left PR

one arm towel grip >to 2" off<
- 112kg x 1 L/R
- 117kg x 1 L/R
- 122kg x 1 left PR / 1 right PR

double overhand hold
- 180kg x 30 seconds

plate pinch
- two 10kg x 20 passes around body / 30 alternate deadlifts / 60 seconds two hand hold

something from my old log back in feb:

'one arm towel grip hang - BW x not gonna happen fatman'

an some chump was calling me stupid an making out what im doing aint getting me anywhere - NEWS FLASH! a few years from now nobody will have seen anything like me, ill have a grip that could crush your skull!!!

Coke
06-15-2007, 02:40 PM
... a few years from now nobody will have seen anything like me, ill have a grip that could crush your skull!!!

Ain't seeing nobody like you already, doing direct and awesome work for the win.

2PACMAN2
06-17-2007, 03:20 PM
17/06/07

episode 46 - grip + pressing

rolling thunder
- 24kg x 5/5
- 44kg x 3/3
- 74kg x 2/2
- 66.5kg x 5/5
- 59kg x 8/8
- 51.5kg x 12/12

plate pinch
- loads of attempts to fully deadlift two 15kg
- deadlifts of two 10kg
- loads of deadlifts of two 10kg with two fingers

plate wrist curl
- 10kg x 5/5

grippers
- IM #2 x 60 R / 40 L
- IM #1 x 50/50

extensors
- 1 band x 25
- 3 bands x 15
- 5 bands 3 x 15

double arm hammer curl
- 17kg x 8
- 47kg 2 x 8 PR

standing strict press
- 24kg x 8
- 39kg x 5
- 54kg x 8, 8, 6

rolling thunder is just plain painful for me, it attacks my wrists, but i need to do it cuss it could be an event in british irongrip. I very nearly fully deadlifted two 15kg one of the attempts, had them up for several seconds an got my legs straight but not my body, hardly any movement lefty though, just falling back down as soon as they came off

gotta build some more pegs for this fishing pond 2moz, meaning i have to shoulder big planks of heavy wood for like 150m at a time an then hammer big posts in with me sledge >not as much to do as last time so its not too bad, ill try take it easy cuss i wanna train again wednesday

Coke
06-18-2007, 05:45 AM
Ace session with the gripping and pressing bro.

North
06-18-2007, 06:10 AM
Great lifts all around buddy, those workouts look killer.

2PACMAN2
06-18-2007, 08:28 AM
thanks, an someone else posts in my journal!! amazing, im really cooking with gas now! :thumbup:

dads said we can go get me a tyre somewhen over the next couple weeks, so thats awesome, especially since its in the medley of the strongman comp im doing soon

next thing to get after that is a log, but ima get the log trainer, which basically has the log part in the middle but not at the ends, so its the same as a log to train on, but slightly easier to store, an dont cost as much money

would have enough for some proper event training then, id just have to wheel barrow or trolley all the stuff to the field not far from me house - would have log, farmers, tyre flip, an stone carry >talking of stone carry, in the venice beach wsm super series event last saturday, they had a stone carry of 410lbs! some 200lbs over the one i have..i almost shat myself until i found out they struggled with it, saying that 3 did finish the 25m course, but it looked like you could get a bit better grip on it than my one (could be wrong) >i reckon i could take my 210lb stone 50m on a good day, but its such a brutal event

grip an biceps are worn, but other than that im not feeling too bad right now - ill do some contrast baths for my hands an hopefully be ok to do grip with squats on wednesday >i want that 3.5 shut!

2PACMAN2
06-19-2007, 03:49 PM
19/06/06

episode 47

squats
- 9kg x whatever
- 49kg x 8
- 89kg x 5
- 140kg 3 x 8

grippers
- IM trainer x 15/15
- IM #2 x 1/1
- IM 3.5 x i just cant get the handles to touch! R
- HARD IM #3 x fail L (2mm)
- IM #3 x 9, 5, 6, 4 R
- RB210 x 3, 7, 4, 4 L

rolling thunder
- 24kg x 5/5
- 54kg x 3/3
- 69kg 3 x 3 / 3 x 3

plate pinch
- two 10kg x 3/3 with two fingers

pull ups
- BW 3 x 5

farmers shrugs
- 15kg a hand x 20
- 55kg a hand x 8

farmers hold
- 85kg a hand x 30 seconds

grippers - grip was not as recovered as i thought, tendons started hurting when i got into it, but bottom line is i failed to close that last 1/8" again on the 3.5! an its getting very old..ive read that the new #4's are typically harder than the old ones, an the same with all the coc's, which basically means my 3.5 could be as hard as an easier old #4 >might not be true i dont know, but it certainly has a hard close, so basically ima screw it off for a while - ima keep doing reps on #3 until i can do maybe 4 sets of 8, an then ill start doing reps with my harder #3, then try the 3.5 again when repping that is getting easy

squats - my back was painful, its overtrained, but this was light, i could most likely have done 15 reps, so more weight next time

farmers hold - could have hit at least a minute but lower back was painful so i didn't wanna risk injury

Coke
06-20-2007, 05:27 AM
Killer work, like seeing the squats and regular movements in here too.

2PACMAN2
06-20-2007, 02:33 PM
20/06/07

episode 48 - pressing + conditioning

log bar push press
- 11kg x 10
- 21kg x 10
- 31kg x 10
- 52kg x 10
- 59kg 2 x 10 PR

standng one arm strict press
- 24kg x 10/10 PR
- 26kg x 8/8 PR
- 28kg x 6/6 PR
- 32kg x 2/2 PR

conditioning
- 29 step ups in 30 seconds
- 20kg heavy bag x 15 strict presses
- 20kg heavy bag x 9 clean + press in 60 seconds
- 20kg heavy bag x 14 clean + press in 60 seconds
- 20kg heavy bag x 16 clean + press in 60 seconds PR
- 33 step ups in 30 seconds PR

definately getting stronger overhead, but definately out of shape too! ive had a lot of knee pain for the past month or so, any kind of quick movements have been painful, but they aint hurting now so hopefully i can do some well needed conditioning an speed training leading up to the contest

Coke
06-21-2007, 06:39 AM
We all could use some greater conditioning, did good there and with those pressing sets.

2PACMAN2
06-22-2007, 09:47 AM
cheers coke

with less than 50 days till southwest strongman novice 2007, its time to focus everything on the contest, so heres a rough idea of how my trainings gonna look like now:

day 1

training 1

- farmers walk 4 sprint runs an 1 for distance
- muscle snatch / overhead squat 3 x 3
- log bar cleans 3 x 3
- log bar push press 3 x 8
- barbell curls 3 x 5

training 2

- max abdominal static contraction 5 x 10 seconds
- elbow plank for time x 2
- 3 shuttle runs
- 2 sprints with a turn
- maximum step ups in 30 seconds x 1 / 45 seconds x 1
- 2 maximum 30 second sprints with exercise bike on high resistance

training 3

- grippers for reps
- rolling thunder singles
- two hand pinch 5 x 5
- towel grip hang for time
- extensors for reps

day 2

training 1

- back squats 4 x 2
- zercher hold for time

training 2

- stone carry for distance
- farmers walk 3 runs

training 3

- muscle snatch 3 x 3
- push press 3 x 8
- ez curls 3 x 8
- bench press 5 x 5
- dips 5 x 5
- cable cross over 3 x 8
- abdominal crunch for reps
- leg raises for reps

training 4

- two hand pinch 5 x 5
- plate wrist curl for reps
- extensors for reps

will most likely do either monday / thursday, or tuesday / friday - starting next week

Coke
06-22-2007, 09:54 AM
That outline is looking super, I know you'll follow through...50 days until that meet is really not that far away.

2PACMAN2
06-23-2007, 07:28 AM
nope, i think theres only about 5 weeks now

23/06/07

episode 49

farmers walk
- 15kg a hand x 200m+
- 15kg a hand x 20m with a turn
- 36kg a hand 4 x 20m with a turn
- 36kg a hand x 100m

muscle snatch + overhead squat
- 29kg x 5/5
- 49kg 3 x 3/3

log bar cleans
- 49kg 3 x 3

log bar push press
- 51kg 3 x 8

barbell curls
- 49kg 3 x 5

3 shuttle runs
3 30m sprints with a turn
2 60m sprints

yoke walk
- 49kg x 200m+

farmers walk
- 15kg a hand x 200m+

was gonna start next week but why not do a rough run through now? didnt do everything an although this is the lighter day, ill be going heavier, especially on the farmers walk

gonna have to buy a wheel barrow at the end of the month to help with carting everything there an back

natediesel
06-23-2007, 07:45 AM
It's fun to read your journal. Keep up the big workouts! :thumbup:

Coke
06-23-2007, 09:50 AM
Episode 49 was fine...you coming from out of nowhere for the comp is gonna put a hurting on some cats - :D

2PACMAN2
06-23-2007, 12:05 PM
cheers nate - will do!

coke - only if i do well!! i want to win it real bad but i know some local peeps will have done the specifc events many times an contests before so its not likely i wouldn't think

just went searching round the iso area i used to jump my mountain bike on, was looking to find a tyre someone may have dumped but i found a shat load of rocks, all different sizes an shapes - awesome! gonna change the farmers for stone carrys for sure, the only reason i wasn't gonna do a load of carrys of that 95kg stone i got is cuss its too hard an would most likely wear me out too much, but these stones are all different sizes, looks like maybe from 30kg to at least 150kg, so i can just use what i can handle

stone carrys are definately a lot better training for this contest, as they are just like a conans walk being front carrying with a lot of weight crushing down on the chest, an the 80kg wheel carry in the medley is another front carrying event - also i can clean them, press em, lap em etc

definately gonna do as many medleys in work as i can as well, an ill do clean + press of 45kg an 60kg underlay bags in 90 seconds

2PACMAN2
06-23-2007, 02:58 PM
23/06/07

episode 50 - grip

grippers
- trainer x whatever
- IM #3 x 5, 7, 8, 5 R / 2, 3, 4, 3 L

two hand pinch
- 22kg x 5
- 52kg 3 x 3

towel grip hang
- BW x 30 seconds

grippers
- IM #2 x 50/50

extensors
- 3 bands 5 x 20

should have done this yesterday but i decided to train pretty late an it took a bit longer than i thought, so when i came back me mum was tryna get sleep

didn't do anything too taxing since im in work 2moz

2PACMAN2
06-24-2007, 02:34 PM
24/06/07

episode 51

underlay clean & press
- 18kg x whatever
- 38kg x 5
- 50kg x 5

- clean 28kg bag to shoulder, run 20m with 1 turn >repeat 3 times with no rest x 2
- 10 loads of 38kg bag

>did this at lunch time, was a hard days work also, lots of rowing<

i got 4 hours sleep last night an i needed 12, i feel drained now, power meter was on low today, tendons are worn, sore all over, an my heads pounding - i think it may have something to do with these nat bites i have on me legs, seem to have took my power away, there big lumps for bites an i have like 25 of em, they attacked the fook out of me when i was doing farmers (i kill them but they come back 10 times as many)

the harder i train, the more i realise how true magnus samuelssons words are "strongman is one of the toughest jobs you could ever have, so dont do it just because you think you're good at it, do it because you love it"

in work wednesday so not sure how ima train this week, but now i must sleep

Coke
06-25-2007, 05:19 AM
Surely you'll go up against some more experienced competitors but you're going in real hungry.

Need to get some sleep dude, lol...ambitious lunch hour effort, all is looking well.

2PACMAN2
06-26-2007, 05:58 PM
26/06/07

episode 52 - grip

grippers - dont remember everything exactly, did 30 clicks (small rom) on #3 right hand, an 13 proper reps, also 5 reps on rb240, 65 reps on #2 + left hand 13 reps on rb210, ccs on rb210, #3 closes, 56 reps on #2

plate pinch
- two 10kg x 11 L / 15 R with 2 fingers
- 4 sets of bounce force with two 15kg each hand

extensors
- 2 bands x 25
- 5 bands x 8
- 7 bands 5 x 8

cant do anything much right now, sorta ill, an my back is injured, its painful, as well as being sore in general, an very stiff, i cant bend down like normal - not looking forward to work 2moz

Coke
06-28-2007, 04:47 AM
Damn bro, if what doesn't kill you make you stronger, you'll be superman by comp time, lol.

2PACMAN2
06-28-2007, 08:54 AM
yeh..or injured worse than i am now - work wasn't too bad yesterday, had to unload 95 bags of underlay an several boxes full of metal (door plates) on me own, underlay was 50 18kg, 25 26kg, an 20 38kg, but other than that it was a pretty easy day

28/06/07

episode 53 - grip

grippers - several #3 closes with each hand, some with 3 fingers right hand, as well as a couple closes of harder #3 with right

one hand pinch
- upto 27kg x 3 left PR / 5 right PR + several singles with each hand

extensors
- 2 bands x 25
- 4 bands x 10
- 8 bands 3 x 8 PR
- 5 bands x 30
- 4 bands x 60

now i dont plan on doing anything until work sunday, ive trained a bit too hard for a bit too long, its not just the back injury, im pretty worn all over an i reckon me cns needs a couple days >muscles keep contracting on there own

Coke
06-29-2007, 05:34 AM
Clearly deserving of a break, good rest and food is a big part of the equation too.

2PACMAN2
06-30-2007, 12:55 PM
no doubt - my nutrition is fine apart from not getting enough protein when i run out of whey, but i definately think i need to work on getting the rest right cuss sometimes i think im ok to train an then turns out im not an i overtrain

30/06/07

decided to do more grip, im hoping 2moz will be an easy day in work (which means it most likely wont be!!), took aminos to help the recovery an i will have done 3 lots of contrast baths beforw im in work

episode 54 - grip

one hand pinch
- 21kg x 5/5
- 25kg x 1/1
- 27kg x 1/1
- 29kg x 1/1
- 30kg 5 x 1 / 5 x 1

grippers
- IM #1 x 10/10
- IM #2 x 10/10
- RB240 3 x 5 second overcrush R
- IM #3 3 x 5 second overcrush L
- IM #3 3 x 10 second overcrush R
- RB210 3 x 10 second overcrush L
ivanko super gripper:
- 149lb x 5/5 no set
- 169lb x 3/3 no set
- 182lb x 3/3 no set

rolling thunder
- 24kg x 5/5
- 44kg x 1/1
- 66.5kg x 1/1
- 74kg x 1/1
- 80kg x 1/1
- 83kg x some air/some air
- 66.5kg x 8 PR / 8 PR

towel grip hang
- +20kg x 60 seconds PR

extensors
- 2 bands x 25
- 4 bands x 10
- 10 bands 2 x 3 PR
- 9 bands 2 x 5 PR
- 5 bands 5 x 10

great sesh! i think overcrushing the grippers (sqeeze as hard as possible when its shut) will help me get the 3.5, gonna keep doing them, an everything was good today, rolling thunder an pinch are both weak but getting better

2PACMAN2
07-01-2007, 03:16 PM
01/07/07

episode 55

muscle snatch
- 40kg x whatever
- 50kg x 5
- 60kg 3 x 5 PR

push press
- 50kg x 5
- 60kg x 3
- 75kg x 8 PR
- 70kg x 9 PR
- 65kg x 10 PR

EZ curl
- 30kg x whatever
- 50kg 3 x 8 PR

cable cross over
- 20kg x whatever
- 30kg x 5
- 45kg x 8 PR
- 40kg x 8
- 35kg x 8

overhead squat
- 50kg 3 x 8 PR

one legged squat
- BW 3 x 8 each leg

stair master
- various levels from 5-10 x 5 minutes

stretching

gave absolutely everything i had, down to my freakin bones

Coke
07-02-2007, 01:48 AM
Intense efforts there man, with plenty of PRs to boot.

2PACMAN2
07-02-2007, 11:14 AM
yeh, last two sessions couldn't have gone much better, only thing was i had to do everything pretty quick last night an didn't get to do as much cardio or ab work as i wanted> gym closes at 7 sundays an i finish work at 5

02/07/07

episode 55

grippers
- IM #1 x 10/10
- IM #2 x 5/5
- IM trainer x 100/100

rolling thunder
- 51.5kg x 25/25
- 55kg x 25/25
- 60kg x 25 PR / 25 PR

plate pinch
- two 10kg x 5/5
- two 10kg with 2 fingers x 18 right PR / 11 L
- two 10kg x 27 seconds R / 16 seconds L

extensors
- band x 50
- 4 bands 5 x 30

thought id mix it up with some higher rep stuff >forearms are destroyed!

2PACMAN2
07-05-2007, 01:38 AM
04/07/07

episode 56

overhead squat
- 9kg x whatever
- 24kg x 5
- 39kg x 5
- 54kg x 5
- 64kg x 5
- 75kg x 11 PR

grippers
- IM trainer x 10/10
- IM #1 x 5/5
- IM #2 x 1/1
- RB240 x 5 second overcrush R
- IM #3 x 5 second overcrush L
- IM #3.5 x negative R
- RB240 2 x negative L
- IM #4 2 x negative R
- IM #3.5 x negative L
- IM #3 x 7 R
- RB210 x 4 L

rolling thunder
- 44kg x 10/10 seconds
- 54kg x 10/10 seconds
- 64kg x 10/10 seconds
- 75kg x 5/5 seconds

one hand pinch
- 21kg x 3/3
- 32kg x 1 R / 1 left PR
- 36kg 5 x 1 right PR
- 36kg 5 x 1 bounce force L
- two 10kg with two fingers x 26 rigth PR / 27 left PR

double arm hammer curl
- 22kg x 8
- 32kg x3
- 47kg x 3
- 57kg x 3 PR

extensors
- 2 bands x 25
- 5 bands x 25
- 8 bands x 10 PR
- 9 bands x 6 PR
- 10 bands x 4 PR
- 6 bands x 15, 15, 20

back injury ive had over the past couple weeks was gettting better, was at 80-90%, but today ive stupidly destroyed it again >got greedy on the overhead an went for 12 instead of 10, was fine until that point but i wobbled for an instant an then suddenly it was flying towards the floor, an since i was in my room i had to catch it an that wrenched my back up big time

injuries have totally *****ed me over for this comp, firstly an injury to my side, then my knees, an now my back >im in a lot of pain right now, just hope its a good bit better by sunday an then ill have to stay away from anything that could harm it

grip work was solid today at least

Coke
07-05-2007, 08:51 AM
Gonna be hard to avoid injuries, you train like a madman...like seeing you go at it.

2PACMAN2
07-06-2007, 08:19 AM
yeh, i think ive somehow missed that, im not gonna stop physco training altogether, just moderate it..need to train smarter, rest more an not go to failure ever if i can help it - back feels better than yesterday, so i may be just about ok to work sunday, but its not like im gonna be doing any balls to walls deadlift sessions anywhen soon

06/07/07

episode 57

grippers
- IM #1 x 10/10
- IM #3 x 1 R
- RB210 x 1 L
- RB240 x 1 R
- IM #3 x 1 L
- IM #4 2 x negative R
- RB240 2 x negative L
- IM #3.5 x negative R
- hard IM #3 x negative L
- RB210 with 3 fingers x 1,1,3 R
- IM #2.5 2 x 1 L
- IM #2 x 3 with 3 fingers L

one hand pinch
- 21kg x 3/3
- 32kg 4 x 1 L/R
- 32kg x 5 right PR
- 32kg x several bounce force L

2" wrist roller
- 23kg x 1
- 43kg x 1
- 61kg x 1

#4 was opening up to 1/4in an unlike with the 500 i can set it pretty well, its definately possible for me to have #4 shut in 6-9 months, but its gonna take a lot of hard work

maybe some pressing an conditioning 2moz depending on how my back feels

Coke
07-07-2007, 06:38 AM
Thorough grip work, ace wrist rollers and plate pinches.

2PACMAN2
07-09-2007, 04:59 AM
cheers dude

09/07/07

episode 58

one arm dumbbell press
- 17kg x 8/8
- 27kg x 3/3
- 32kg 3 x 3 R/L

incline bench press
- 39kg x whatever
- 60kg x 3
- 70kg x 3
- 90kg x 1 PR

pull ups
- BW 3 x 5

barbell curl
- 39kg x 5
- 54kg x 1
- 39kg x 5

chin up-
BW x 8

stones
- various carrys an lifts overhead, used upto maybe 60kg carry an 65kg overhead

800m run

Coke
07-09-2007, 05:26 AM
Great to see you do some running to further round out your efforts with some conditioning work.

2PACMAN2
07-12-2007, 04:50 AM
yeh, knees are not liking it too much but ima keep doing it

10/07/07

episode 59

grippers
- IM trainer x 20/20
- IM #2 x 1/1
- IM #3 x 1 R
- RB210 x 1 L
- IM #3.5 x fail R (2mm)
- hard IM #3 x fail left (1mm)
- RB240 2 x 10 second overcrush R
- IM #3 2 x 10 second overcrush L

towel grip hang
- BW x 10 seconds
- +7.5kg x 5 seconds
- +30kg x 30 seconds
- + 37.5kg x 30 seconds PR

extensors
- usual warm ups
- singles upto 15 bands x 1 PR
- 10 bands 3 x 10 PR
- 5 bands x 60

episode 60

deadlift
- upto 141kg x 3

bench press
- 71kg x 10
- 91kg x 3
- 101kg x 7 PR
- 116kg x 1 PR

front squat
- upto 90kg x 1

- BW x 5 pull ups
- BW x 5 hammer pull ups
- BW x 5 chin ups

dips
- BW 2 x 8

EZ curl
- 30kg x whatever
- 50kg 2 x 8

800m run

backs still playing up, deadlift felt strange straight away, i was too stiff to bend down properly an it felt all wrong, had to stop, same with front squat, even 50kg gave pain when i went down - gonna try rest it as much as possible now an just hope its ok for the comp

other than the injury im stronger than ever, SO close to the 3.5, but it was binding up like crazy, if i clean out the spring an oil it ill have it shut, an bench press felt great, good progress

Coke
07-12-2007, 07:07 AM
Too bad about the back ordeal, it's bound to clear up sooner or later...keep raising up just the same - :thumbup:

2PACMAN2
07-13-2007, 04:41 AM
hopefully before the comp! it would suck to have to compete injured

12/07/07

episode 60

grippers
- IM trainer x 20/20
- IM #2 X 1/1
- IM #3 x 1 R
- RB210 x 1 L
- IM #3.5 spring held x 0,0,1 PR,0,1 R
- IM #3 2 x 1 L
- RB210 with 3 fingers 2 x 1 L
- IM #3 x 5 R
- RB210 x 5 L

2" wrist roller >one way<
- 33kg x 1
- 61kg x 1
- 68.5kg x 1 PR

one hand pinch
- 25kg 3 x 3 with 2 fingers right PR
- 25kg 3 x 3 bounce force with 2 fingers L
- 26kg x 10/10 PR

- 2" wrist roller both ways > 23kg x 5
- grippers > sports x 100/100 with 3 fingers
- extensors > 7 bands x 60 PR
- plate pinch > two 10kg x 15/15 with 2 fingers
- rolling thunder > 23kg x 60/60 seconds

spring held or not i finally got it shut! about time

Coke
07-15-2007, 10:40 AM
Making further strides with the super grip work dude.

2PACMAN2
07-17-2007, 06:27 AM
cheers coke

15/07/07

episode 61

muscle snatch
- 40kg x 8
- 50kg x 3
- 60kg 3 x 3

hang clean + push press
- 50kg x 5
- 60kg 3 x 5

close grip bench press
- 50kg x 5
- 70kg 3 x 8

cable cross over
- 20kg x 8
- 35kg x 8
- 50kg x 10 PR

cable laterals
- 10kg x 8
- 15kg x 8 PR
- 10kg x 8

cable rear laterals
- 10kg x 8
- 15kg x 8
- 20kg x 8 PR

EZ curl
- 30kg x 8
- 40kg 3 x 8

overhead squat
- 50kg 3 x 8

abdominal crunch
- 50kg x 12
- 80kg x 5
- 90kg x 12 PR, 10, 8

800m run

Coke
07-18-2007, 06:38 AM
Great PRs on those movements, nice and thorough effort.

2PACMAN2
07-20-2007, 04:43 AM
cheers dude

18/07/07

epsiode 62

back squat
- 20kg x whatever
- 61kg x whatever
>add belt<
- 101kg x 5
- 141kg x 3
- 161kg x 3 PR
>add wraps<
- 181kg x 1 PR

grippers
- IM #1 x 10/10
- IM #3 x 1/1
- IM #3.5 2 x fail R (1mm!)
- RB240 x 1,1,2 left PR
- IM #3.5 spring held x 1 R
- IM #3 x 5 L / 15 R

hercules hold >weights per hand<
- 50kg x 10 seconds
- 100kg x 60 seconds

viking press
- 5kg x 8
- 25kg x 5
- 50kg x 3
- 75kg x 3
- 100kg x 7 PR,7,5

bench press
- 61kg x 10
- 81kg x 5
- 101kg x 4
- 101kg x 2 close grip
- 81kg x 7

cable cross over
- 20kg x 8
- 35kg x 8

pull ups
- BW 2 x 5
- BW x 5 hammer
- BW x 5 chin

alternate dumbbell curls
- 17kg x 8
- 22kg x 8

EZ curl
- 41kg x 5
- 56kg x 3 PR
- 41kg x 8

leg press
- 2 plates x 8
- 6 plates x 8
- 8 plates x 8
- 10 plates x 8

lying leg curl
- 2 plates x 8
- 4 plates 3 x 8

abdominal crunch
- 20kg x whatever
- 50kg x whatever
- 75kg x 5
- 100kg x 20 PR

double crunch
- 4 plates x 8
- 8 plates x 5
- 10 plates x 12 PR

800m run

went to the best gym around here, the walk there was not as long as i remembered it to be an they had a viking press - im stronger than ever, 8 plates on the squat was pretty easy with these wraps ive bought, just came straight up, but it destroyed my back, i thought the injury was ok until i started squatting, i doubt very seriously its not gonna be a problem for the contest

met this dude in the gym though, has huge forearms, bigger than mine i think, he come pretty close to no setting my #3 1st attempt, was sick, but apparently thats the norm for him - dude has crazy natural strength, said hes always been strong, 1st time he did bench press he was using 6 plates, an the same with everything >said hes squat 270kg x 8, deadlift 220kg x 10, bench presses with 220kg (for 8-10 i think), curls 40kg bells x 8 strict, an uses either 150 or 200kg on the viking press..thing is, he didn't even know what a clean was, an when i said pull ups he seemed confused for a bit an then he said 'oh, that thing you hang from' also said he used to be 26 stones (like 370lbs) an had a 65" chest, the dudes big now but DAMN..hes never even done a strength competition! he said hes natural too..an i dont think hes lying

Coke
07-20-2007, 06:54 AM
Super you went to that gym, plus meeting that guy is great networking...huge workout, collosal training day.

2PACMAN2
07-21-2007, 08:22 AM
yeh were gonna be training together

they have added a novice contest to strongman north, which is in cheshire where i live, so im definately gonna do that contest, thats 26th of next month, an hopefully my back will be ok for this contest but im not sure, im not gonna travel several hours to injure my back further, so if its still painful ill probably pull out of the contest next week..but i hope its ok an i can compete

this is the events for the contest next month:

Hand-over-Hand Vehicle Pull - 2 Tonne 4X4, 70secs time limit
Vehicle Lift – on frame, as many lifts in 70secs.85Kg
Steel Log Lift – as many overhead lifts in 70secs, head-to head
150Kg Conan’s Wheel – as many revolutions as possible.
Barrel Load – barrel ranging from 70-100Kg, loaded onto back of pick-up truck, fastest time wins 70sec max. time.
Digger Bucket Lift – 60M course, furthest distance in fastest time

2PACMAN2
07-25-2007, 01:28 PM
24/07/07

episode 63

high incline bench press
- 50kg x 8
- 60kg x 3
- 70kg 2 x 3
- 50kg 2 x 8

pull ups
- BW x 6 overhand
- BW x 6 towel hammer grip
- BW x 6 underhand

hammer preacher curl
- 17kg x 8
- 32kg x 8

2 hour bike ride - some up very steep hill

2PACMAN2
07-25-2007, 01:31 PM
25/07/07

i dont think this contest will even be on this sunday, an im pretty much certain we wouldn't be able to get to it - i dont really watch the news so i didn't know it was so bad but the south-west is totally flooded, entire towns are under water, so looks like southwest strongman is off

BUT strongman north next month aint so im just gonna keep resting my back until its ok, an then train up for that - backs much better now than it was 5 days or so ago, but still not 100%

2PACMAN2
07-26-2007, 04:24 AM
25/07/07

episode 64

grippers
- IM trainer x 10/10
- IM #1 x 5/5
- IM #2 x 1/1
- IM #3 x 1 R
- RB210 x 1 L
- IM #4 2 x negative R
- RB240 2 x 1 L
- IM #3.5 2 x 1 spring held R
- hard IM #3 x 1 L
- RB240 spring held x 1 L
- IM #3 2 x 2 R
- RB210 2 x 3 L

rolling thunder >done with each hand<
- 24kg x 5
- 44kg x 5
- 64kg x 1
- 84kg x air
- 71.5kg x 3

2" wrist roller >both ways<
- 43kg x 1
- 68kg x 1 PR

extensors
- 2 bands x 10
- 4 bands x 10
- 8 bands 3 x 8

that wrist roller is brutal..back felt good today

2PACMAN2
07-26-2007, 04:31 AM
im not sure if the contest is still on this sunday, but i think it is, its apparently only certain places/roads that are flooded, so i could maybe get there, but would have to be on train, which costs me £90, so it depends if ive got enough dosh (rent) - id also have to find somewhere to stay on the saturday

Coke
07-26-2007, 06:46 AM
Glad hearing the back is better...on track with grueling training. May not shake your hand if we meet, lol - :D

2PACMAN2
07-26-2007, 12:15 PM
haha as long as you aint ticked me off i wouldn't crush your hand dude! wouldn't have to worry about that - talking about crushing though, i crushed the #4 pretty damn hard holding the spring on one of those negatives, had it pretty close to shut, an my palms all bruised up...balls

backs not better yet, still injured, just not as bad as it was - definately wanna do the contest this sunday, gonna have to get the money somehow, regardless of what i get paid, i have to be there >ive found out there was 16 other competitors at the start of the month so there may be 20 odd competing, that makes it a shat load more interesting imo - you get a pebble under the truck so it dont start an you're totally out of it, so could be bad, but overall it means you're basically gonna have to be well rounded, cant have a bad events, being consistent in all events will win it

i think the odds are totally against me to be honest about it, im natural, i aint been training long, not done many of the actual strongman events, all the local lads will have been training the specific event equipment + im injured an have not been able to do a whole lot coming into this - i think it will just go on mistakes an how quick you are on some events, a second difference could mean several points. Aslong as my back holds out, this definately makes it worth my while to have worked so much on my pressing recently, cuss now i think i can probably do at least ok in the viking press now, before it would have been terrible for me..hopefully i can do decent in all events an do the hercules car hold until monday morning haha

2PACMAN2
07-27-2007, 12:02 PM
27/07/07

it sucks, but ive not been payed yet, an i have no other way of getting the money, so maybe its not on cuss of the floods, im not sure, i was gonna ring to make sure if i got the money, but i cant do it anyways, southwest strongman is off - gutted about that but whatever is meant to be will be an now im training for strongman north novice contest on the 26th of next month

episode 65

warm up
- stone 1 x muscle snatches, presses, rows, deadlifts, curls

overhead stones
- stone #1,#2,#3 fail #5
- stone #4 x 1
- stone #2 x 8 muscle snatch
- stone #3 x 5 (one clean)
- stone #1,#2,#3, fail #4
- stone #5 3 x 3 to chest

stone carry
- stone #2 x 50m
- stone #4 3 x 50m

2 x 200m run

>the bigger the number, the bigger the stone<

good sesh, still tell theres something up with me back, odd pain there, but no problems when lifting or owt so real happy about that, being injured sucks - stone #5 is probably 200lb, i couldn't even get it up to my chest, stone #4 was tough to lift, hard to get the positioning for the press, just to do it once was balls to walls

hopefully my back keeps getting better an next sesh will be more of a powerlifting workout, probably front squat, below knee rack pull, bench press etc

2PACMAN2
07-28-2007, 11:02 AM
28/07/07

episode 66

grippers
- IM trainer x 10/10
- IM #2 x 1/1
- RB240 ccs x 1 R
- RB210 ccs x 1 L
- IM #4 2 x negative R
- IM #3.5 2 x negative L
- IM #3 x 1,3,2 R
- RB210 x 2,1,2 L
- RB210 x 5 R
- HG300 no set x 2 L
- HG300 no set x 7 R
- IM #2 no set x 5 L
- IM #2 no set x 10 R
- IM #1 no set x 10 L
- IM #1 no set x 15 R
- IM trainer no set x 25 L

one hand pinch >done with each hand<
- 21kg 2 x 3 with 2 fingers
- 21kg x 20

rolling thunder >done with each hand<
- 44kg x 1
- 59kg x 1
- 74kg x 1

2" wrist roller >both ways<
- 70kg x 1 PR

that was rough..3.5 negs with left came open around the same as #4 with right, both around 1/4in..did the no set rep stuff for power, working on closing the gripper as fast as possible

Coke
07-28-2007, 07:05 PM
The strongman novice next month should be considered, anything sooner may not be a good idea if you're not all clear with the injury, just my opinion…really like your approach, complete focus on the goal(s).

2PACMAN2
07-29-2007, 09:39 AM
29/07/07

yeh, i know i would have made the injury worse if i was doing the comp today, but i would still rather have done it, i want the experience an ya know, i trained for it..but its probably for the best, still gotta watch it training now, wont be going too heavy with anything to do with me back yet, squatting 8 plates the other time was pretty stupid..

episode 67

incline bench press
- 40kg x 10
- 50kg x 8
- 60kg x 5
- 70kg x 5
- 80kg x 4 PR (made the 5th but with my ass high off the bench)

bench press
- 60kg x 10
- 80kg x 5
- 100kg x 3
- 102.5kg x 3 PR
- 105kg x 2 PR + 1 with some assistence

high incline dumbbell hammer press
- 15kg x 8
- 20kg x 9
- 25kg x 8
- 30kg x 5

bench dips
- BW x 8
- +40kg x 8 PR
- +80kg x 6 PR

cable cross over
- 20kg x 8
- 35kg x 8
- 50kg x 6
- drop 35kg x 5

ez curls
- 30kg x 8
- 40kg x 5
- 45kg x 5
- 47.5kg x 5
- 50kg x 5
- 52.5kg x 4
- 55kg x 4 PR

alternate dumbbell curls
- 17.5kg x 8/8 + 5/5

this was a good sesh - decided against doing full body 2moz an did most of the upper body stuff today, 2moz probably front squat, rack pulls, abs, cardio etc

Coke
07-30-2007, 05:32 AM
PRs left and right, ace workout overall bro.

2PACMAN2
08-01-2007, 03:09 PM
cheers dude

30/07/07

episode 68

back squat
- 41kg x whatever
- 61kg x whatever
- 101kg x 5
- 141kg x 3
- 161kg x 1

below knee rack pull
- 60kg x 5
- 100kg x 3
- 140kg x 3
- 180kg x 1

dumbbell shrugs
- 22kg x whatever
- 37kg x 10
- 52kg x 15
- drop 42kg x 15
- drop 37kg x 10
- drop 32kg x 8

double crunch
- 3 plates x 8
- 6 plates x 8
- 10 plates x 10

abdominal crunch
- 80kg x 8
- 100kg + extra resistence x 7 + without x 5
- 100kg x 12

5 minute run on treadmil upto 12.0 speed an 5.0 incline

didnt have straps an there was probably 60 guys in this gym thats the size of a house, an none of them under 200lbs, on an already hot day - my hands were already beat from grip training an the sweat made it real tough, the shrugs destroyed my hands big time

7 plates was to the floor an pretty good, pulls an squats were on the easy side, not looking to do everything heavy right now, backs still on the mend

ive got some thick rope an a small tractor tyre, im gonna try use it for arm over arm (put rocks on top to add weight), an probably sled drags an pulls too, an im hopefully gonna be getting a tyre to flip soon too, i know where one is + just ordered 10 an 12lbs of whey protein an weight gainer >well needed

Coke
08-02-2007, 06:49 AM
Solid sets throughout dude, nice job.

2PACMAN2
08-02-2007, 12:37 PM
cheers coke

02/08/07

episode 69

grippers
- IM T x 10/10
- IM #1 x 5/5
- IM #2 X 1/1
- RB210 x 1 L
- IM #3 x 1 R
- RB240 x fail L (2mm)
- IM #3.5 x fail R (2mm)
- IM #3 ccs x 1 L
- RB240 ccs x 1 R
- RB210 x 4,3,2 L
- IM #3 x 4,3,2 R
- IM#2 x 10 L / 12 R

two hand pinch
- 21kg x 5
- 37kg x 1
- 52kg x 1
- 62kg x some air

card tearing

crap sesh, hands were wasted, did loads of contrasts baths but nah, didnt make a difference, they were not recovered at all

Coke
08-03-2007, 07:06 AM
Wow man, that's some truly killer grip training.

2PACMAN2
08-04-2007, 12:09 PM
dude, that sesh was terrible!

04/08/07

done a ton of lifting an carrying the past couple days, im wasted now - had to tear down are 4 car port an make a new one >draging our big trailer around all day long (were using it to stand on) has been the hardest bit, especially up the hill, its made of heavy steel an the handle is harsh, its torn my hands to bits..work 2moz

2PACMAN2
08-04-2007, 01:41 PM
im gonna try take it easy in work 2moz, an then hopefully heal up these cuts an blisters on my hands / recover for wednesday - i wanna have the best training day ive ever had, im gonna go upto 185kg back squat, probably do deadlift but stay light, reps with 85kg overhead + ill try get the 3.5 an do some double overhand holds / then later on do arm over arm, sled drags, sled pulls, an stone carrys + running

2PACMAN2
08-07-2007, 05:15 AM
06/08/07

decided to scrap any deadlifts an do squats / pressing / events this week, well, ill try anyway, try mon, wed, fri, an then work sunday

episode 70

back squat
- 49kg x 15
- 89kg x 8
- 112kg x 3
- 165kg x 2 PR
>add wraps<
- 185kg x 1 PR

grippers
- IM T x 15/15
- IM #1 x 10/10
- IM #3 X 1/1
- IM #3.5 x 0, 1 PR, 0 R
- IM #3 no set x fail L (1mm)
- IM #3 x 5 L
- IM #3 x 10 R
- IM #3.5 x 1 assisted close L
- IM #4 2 x 1 assisted closes R
- IM #3 no set fail L

2" thickbar DO holds
- 52kg x 10 seconds
- 92kg x 5 seconds
- 122kg x 5 seconds
- 182kg x 19 seconds PR
- 202kg x 2-3 seconds
- 142kg x 35 seconds PR

2" thickbar wrist roller >both ways<
- 75kg x 1 PR
- drop 63kg x 1
- drop 43kg x 1
- drop 23kg x 1

double arm hammer curls
- 17kg x 8
- 32kg x 8
- 47kg x 8
- 51kg x 8 PR

extensors
- 2 bands x 15
- 6 bands x 10
- 8 bands 5 x 12

FINALLY got the 3.5 shut! not exactly a convincing close but i got the handles to touch - http://youtube.com/watch?v=8udHBF_NXAU

got a vid of reps on #3 too, didnt have a whole lot of crush left in me after the 3.5 stuff though, wanted 15, barely got 10 - http://youtube.com/watch?v=Y6d8I3JbMy4

squats were good, could have done at least 1 more at 165, an 185 felt heavy on my back with the injury, but it came up smooth enough..wrist roller drop sets were hell haha pure hell

Coke
08-07-2007, 06:36 AM
..wrist roller drop sets were hell haha pure hell

Bet you were luvin every bit of it, lol - :D ...seriously though, not doing bad with continuous PRs in the mix.

2PACMAN2
08-07-2007, 01:26 PM
yeh, i love any kind of training things thats painful! im not doing bad but i sure wish this back injury would ***** off! im getting stronger still though, ill probably be looking to total around 600kg in powerlifts by the end of the year, but that depends on if i can get back deadlifting

i took this supplement thing that was in the box of supplements i got, free sample - it really helped recovery cuss i somehow felt ok to do another grip sesh today!

episode 71

grippers
- IM T x 20/20
- IM #1 X 3/3
- IM #2 x 1/1
- IM #3 x 1/1
- IM #4 2 x 1 assisted close/negative R
- IM #3.5 2 x 1 assisted close/negative L
- IM #4 spring held 2 x 1 assisted close/negative R
- IM #3.5 spring held 2 x 1 assisted close/negative L
- IM #2 2 x 5 with 3 fingers R
- IM #2 2 x 5 no set L
- IM #1 2 x 10 with 3 fingers R
- IM #1 x 10 no set L
- IM T x 15 no set L

rolling thunder >done with each hand<
- 24kg x 5 wrist rolls
- 54kg x 1
- 65kg x 3
- 55kg x 8
- 50kg x 12

those assisted closes an negative take it out of you, real tough, an the rolling thunder was killer, gonna have to keep doing rolling thunder whenever my back will let me

2PACMAN2
08-08-2007, 11:18 AM
08/08/07

episode 72

muscle snatch
- 41kg x 5
>had to stop cuss of back pain<

push press
- 41kg x 5
- 51kg x 5
- 61kg x 3
- 81kg 3 x 3

incline bench press
- 21kg x whatever
- 41kg x 8
- 51kg x 3
- 61kg x 3
- 71kg x 3

incline smith press >not including bar weight<
- 30kg x 8
- 32.5kg x 8
- 35kg x 7

flat smith press
- 40kg x 5
- 50kg x 5
- 60kg x 5
- 65kg x 6

>last rep of each incline bench press set was from a pause on the chest<

bad back pain 2day, was hurting bad straight away on the muscle snatch so i just didn't do it, an was painful with push press a bit too / really hindered my balance >i like the smith machine though! i have not used one in years an DAMN, its SO much different than the one i used to have - especially good on the incline, seemed to isolate the muscle good

2PACMAN2
08-08-2007, 01:47 PM
after contrasts baths grip felt semi ok so since im gonna have to skip events friday an rest my back, i thought i may as well do another sesh now an rest a day an do grip again friday

episode 73

grippers
- IM T x 10/10
- IM #1 x 3/3
- IM #2 x 1/1
- IM #3 x 1 R
- RB210 x 1 L
- IM #4 spring held 2 x 1 assisted close / negative R
- IM #3 / RB210 ccs fails L (both 1mm)
- IM 3.5 x 1 spring held an negative / 1 assisted close / negative R
- IM 2.5 x 5 second overcrush L
- HG500 spring held 2 x 1 assisted close / negative R
- #136 HG400 spring held 2 x 1 assisted close / negative L
- IM #2 x 8 with 3 fingers R
- IM #1 x 8 with 3 fingers L
- IM T x 10/10 no set

rolling thunder >each hand<
- 50kg x 3
- 65kg x 3
- 50kg x 8

2" wrist roller >both ways<
- 80kg x 1 PR
- drop 59kg x 1
- drop 39kg x 1

not fantastic cuss of what ive done the past couple of days obviously, but rolling thunder was pretty easy, an 80k was somehow easy on the wrist roller! sweet

Coke
08-09-2007, 05:24 AM
Fine pressing sets especially while enduring back pain.

2PACMAN2
08-09-2007, 12:28 PM
nothing special but cheers man

09/08/07

did grip again! decided id just screw it an do another sesh, i think ill do nothing for the next couple days though

episode 74

grippers - >right hand< a few 3.5 attempts to 1/8 / rb240 10 secs overcrush / rb210 reps for 4 >left hand< rb240 attempts to 1/8 / #3 closes / 210 overcrush / #2 3 finger reps for 4

rolling thunder >each hand<
- 39kg x 3
- 74kg x 3
- 60kg x 8

2" wrist roller >both ways<
- 85kg x 1 PR

was heavy as hell an my skins hurting, but whatever, ive added 10-15kg to my wrist roller in 3 days haha sweet

2PACMAN2
08-11-2007, 11:12 AM
10/08/07

ok, i changed my mind an did 5 grip sessions in a row haha this kind of thing is something that can work, basically overtrain an then rest up an come back stronger than ever, but i dont like to do it unless i feel ok to, if the tendons start screaming ill stop - its a good job im doing all this now cuss i should be going down south to train with a couple of the big grip guys in a week, should be doing strongman stuff as well

episode 75

grippers
- IM T x 10/10
- IM #1 x 3/3
- IM #2 x 1/1
- RB240 9 x 1 / 1 fail R
- RB210 10 x 1 L
- RB210 x 5 R
- IM #2.5 X 3 L
- IM #2.5 x 3 R
- IM #2 x 10 L
- IM #1 x 10/10 no set

rolling thunder
- 54kg x 3/3
- 75kg 5 x 1 R
- 75kg 2 x 1 L
- 70kg 3 x 1 L
- 60kg x 8/8

two hand pinch
- 41kg x 3
- 48kg x 3
- 52kg x 3
- 60kg x 1
- 66kg x fail
- 64kg x fail
- 50kg x 8

extensors
- 2 bands x whatever
- 4 bands x 10
- 7 bands x 10
- 7 bands x 15
- 9 bands x 15
- drop 7 bands x 15
- drop 5 bands x 15
- drop 3 bands x 15
- drop 1 band x 15

nice sesh, i was happy with the pinch until i couldn't lift anything past 60k an cut my hands, was weird cuss 60 was easy - probably do another sesh monday

2PACMAN2
08-11-2007, 11:20 AM
11/08/07

im just keeping on going like forest gump haha 6 in a row, but this time i cant do another, tendons finally gave out

episode 76

gripppers
- IM T x whatever/whatever
- IM #1 x 5/5
- IM #2 x 1/1
- IM #3 x 1 R
- RB210 x 1 L
- IM #3.5 x 1, 0, 0 R
- RB240 3 x fail L
- IM #4 x fail R (3/4in)
- IM #3 x 1 L
- IM #3 x 1 R

extensors
- 2 bands x 20
- 3 bands x 20, 30, 40, 50

im not 100% sure the 3.5 was shut but i froze it on the vid an it looked like it was shut, so in this case where its a gripper ive already closed before, ill give myself the benefit of the doubt >surprisingly strong on the grippers, but ive been much stronger with left hand, an my hands just gave out, i could barely close #3 at the end an tendons were hurting >thats the point to stop an rest

Coke
08-11-2007, 06:47 PM
Wow man, relentless and totally killer grip work.

2PACMAN2
08-12-2007, 02:51 AM
yeh, that was a real good run of grip sessions, especially adding 15kg to the wrist roller

also decided to do another sesh later on in the day, not grip this time though haha

episode 77

incline bench press
- 25kg x 15
- 40kg x 15
- 55kg x 3 >paused last rep<
- 70kg x 3
>add elbow sleeves + belt for next set<
- 80kg x 2
- 55kg 3 x 5 >paused all reps<

bench press
- 25kg x 10
- 55kg x 5 >paused last rep<
- 75kg x 3 >paused last rep<
- 90kg x 3 >paused last rep<
>add elbow sleeves + belt for next set<
- 110kg x 2 PR
- 80kg 3 x 5 >paused all reps<

happy with it

2PACMAN2
08-13-2007, 12:02 PM
13/08/07

my 21st birthday 2moz

epiosde 78

back squat
- 25kg x 15
- 45kg x 8
- 60kg x 8
- 95kg x 10
- 115kg x 10
- 130kg x 10

grippers
- IM #2 x 8/8
- IM #3 x 1/1
- IM #3.5 x fail R (1mm)
- RB240 x 1,0,0 L
- RB240 x 3,3,2 R
- RB210 x 5 L
- IM #3 x 5 R
- IM #2 x 8 no set L / 12 no set R

extensors
- 2 bands x 20
- 4 bands x 10
- 7 bands 5 x 20

Coke
08-14-2007, 05:19 AM
Nice seeing the benching and squats man, good job.

2PACMAN2
08-15-2007, 02:38 AM
those were both good sessions

14/08/07

episode 79 - my 21st birthday

seated smith press >not including bar weight<
- bar x 12
- 10kg x 10
- 20kg x 8
- 35kg x 8
- 40kg x 1
- 42.5kg x 1
- 45kg x 1
- 47.5kg x 1
- 50kg x 1
- 52.5kg x 1
- 55kg x 1
- 57.5kg x 1
- 60kg x 1
- 35kg 3 x 5 >with pause<

incline smith press
- 30kg x 5
- 40kg x 3
- 50kg x 1
- 60kg x 1
- 62.5kg x 1
- 65kg x 1
- 67.5kg x 1
- 70kg x 1
- 72.5kg x 1
- 45kg 2 x 5 >with pause<
- 42.5kg x 5 >with pause<

smith bench press
- 40kg x 5
- 60kg x 1
- 70kg x 1
- 75kg x 1
- 80kg x 1
- 90kg x 1
- 95kg x 1
- 60kg 3 x 5 >with pause<

dumbbell laterals
- 5kg x 8
- 7.5kg x 8
- 10kg x 8
- 12.5kg x 8

upright row
- 20kg x 8
- 30kg x 8
- 40kg x 8
- 50kg x 8

curls >preacher machine<
- 10kg x 8
- 20kg x 5
- 30kg x 5
- 35kg x 5
- 40kg x 5
- 45kg x 5

abdominal crunch
- 50kg x 15
- 80kg 3 x 10

leg raises
- BW x 15, 10, 8

treadmill
- hill > level 15 > 3 minutes

Coke
08-15-2007, 06:14 AM
:birthday: ...super session with the pressing sets and all.

2PACMAN2
08-15-2007, 12:17 PM
:birthday: ...super session with the pressing sets and all.
thanks very much coke, you're my number 1 fan! (out of 1)

that sesh was good but my triceps have took a beating, an the incline on the hills hurt the legs big time cuss they were already worn >need to find some recovery out of my a** right now cuss friday im going down to whey consortium for a big training sesh

2PACMAN2
08-18-2007, 10:10 AM
17/08/07

episode 80 - training at whey consortium

back squats
- 20k x 12
- 40k x 8
- 60k x 8
- 100k x 5
- 140k 3 x 5

grippers
- IM #1 x reps each hand
- IM #2 x reps each hand
- IM #3 x 1 R
- RB210 x 1 L
- IM #3.5 2 x fail (2mm 1st attempt) R
- BBE x fail L (1/4in)
- RB300 x 2 right PR
- IM 07 #3 x 0,0,1 L
- IM #4 spring held x fail (1/4in)
- IM #3 x 9 R / 5 L

thick handle dumbbells
- 53k inch x 1 / 1
- inch x air right / fail left
- inch x 1 / 1 assisted with 1 finger an thumb of free hand, then held for a few seconds at lockout unassisted
- 53k inch x 1 continental clean / fail L (one bell onto shoulder an then it fell)
- 53k inch x 3 sets of many deadlifts an throws/catches

blob
- 45lbs x several deadlifts right hand / 1 left hand, an 1 clean an press right hand

two hand pinch
- 20kg x 8
- 40kg x 3
- 60kg x 1
- 70kg 2 x 1
- 80kg 2 x air
- 75kg x 1 PR / air

3" wrist roller >both ways<
- 20kg x 1
- 40kg x 1

bending
- IM blue nail x 1

>break<

atlas stones
- 50kg x 3
- 70kg x 3
- 100kg x 1
- 100kg x 1 to really high platform
- 110kg 3 x air
>add tacky<
- 110kg x 1
- 120kg x 1
- 100kg x 2

log press
- thin 27kg x several reps
- thick 77kg x 0,1,1,2,1,1

keg loading
- 80-85kg keg x 1
- 80-85kg keg x 1 from several feet away

tyre flip
- 150kg x 20-25
- 150kg x 10-12 in 29.24 seconds

i was a bit worn an i think dehydrated an ill coming in cuss i may have ate something funny the day before, there was a lot exiting if you get what i mean haha an i couldn't eat anything, come the training i had, had half a bowl of cereal an 1 packet of crisps in about 15 hours, an same as far as water goes, i had probably had 1 or 2 pints in that time, i just couldn't drink anything. I actually weighed in during training at 237lbs taking away the clothes an belt weight, an then after having 4 hours of waiting at the train station when the training was done, i had ate an drank my way upto 254lbs an i was still real hungry an thirsty at that point.

I had also not rested enough from the training coming in, an probably did too much, i was still sore on the day, so considering all that, i think i did pretty good. Lifting the inch dumbbell is a huge feat of strength an i got it off the ground so im happy about that, i want to fully deadlift it though, i was told im only a couple of lbs off doing that so im pretty pleased about that..the handles massive though, i have no idea how mark henry clean an pressed it. The 50lb blob is regarded as a big feat of strength an i think 55lbs is the most anyones done so for the 45lb to be easy for me im happy about that. Blue nail came real easy so im hoping i to do the red nail in a couple months time with practice, thats another big feat of strength. I was pretty happy with the pinch, learnt new techniques an i think i can do more than i did when i get used to em. Grip stuff was pretty good, only thing was my thumb pad was maybe a bit worn cuss i couldn't hold the 3.5's an #4 in place, the rb300 is 3.5 level though, so i made up for it on that, the knurling is much sharper so it stuck well.

Strongman stuff was good an bad, stones wasn't too bad, i think i can maybe do 130k with tacky, but these things are brutal to hold onto, my forearms are bruised up an the hairs torn off >the 100k to a high platform with tacky was hard as hell, i mean enough to make ya cry hard, felt like i was gonna die trying to finish that sucker

log - 27k with a thiner log felt like the 20k bar does really, nothing to it, but the thick 77k log was tough, its supposed to be 85k so i donno if the scales are wrong there or not an that would explain the crazy weight difference of mine, but they were electronic scales so maybe not. It didnt really feel heavy, it just felt crazy hard to balance, it was just too damn big, i was trying to find the technique more than anything, so i was just doing singles, but i did do a double an probably could have done 3-5 before falling over..zavickas doing 205-210kg on a thick log is simply insane. The tyre was real light, i was just using it for conditioning, doing it from the warehouse to a gate an back as fast as i could.

Ive learnt tons today, some of which is - i need to get a 2.5 axle, i need to improve my bicep strength, i need to improve my lat strength, i need to improve my incline press, an i need to improve my conditioning for short bursts

Overall, totally brutal, blood was shed, an ive never been so sore in my life, but that was freakin awesome!!

Coke
08-18-2007, 05:45 PM
Super stuff there bro, giving it all you got!! - :thumbup:

2PACMAN2
08-22-2007, 04:28 AM
21/08/07

episode 81

grippers
- IM T x 10/10
- IM #1 x 1/1
- IM #2 x 1/1
- IM #3 x 1/1
- IM #3.5 x fail R
- IM O7 #3 x fail L

2.5in dumbbell deadlifts (all done with each hand)
- 44kg x 1
- 54kg x 1
- 59kg x 1
- 64kg 3 x 1 PR

bending
- IM yellow nail x 1
- IM blue nail x 1
- IM red nail x nothing

extensors
- 2 bands x 20
- 6 bands x 10
- 10 bands x 8
- 8 bands x 10

grip was still fried, sam (who i need to be beating) can recover much quicker than me, my grip was still fried for this, an hes done 3 sessions (an hit some nice PR's) since friday - i feel im going in the right direction though, ive built the perfect training tool for the inch, an it cost me nothing, i just taped up my rolling thunder handle to a normal dumbbell handle an locked it in place so its now a solid handle im lifting, felt pretty much like the inch, possibly slightly harder weight for weight but that may be because i was weak. I definately feel i can be lifting the inch an bending the red in a matter of weeks, i just need more wrist, thumb, an bicep strength

2PACMAN2
08-23-2007, 04:14 AM
22/08/07

episode 82

grippers
- 05 #3 3 x 1 each hand

2in thickbar curls >as a warm up<
- 11kg x 5 each arm
- 21kg x 5 reverse
- 21kg x 5

bending
- white x 1
- green x 1
- yellow x 1

2.5in dumbbell deadlift >handle is solid<
- 44kg x 5 each hand
- 54kg x 3 each hand

sledge >16lbs<
- front swings x 3 each arm
- two hand front lever x 3
- pinch hammer curl gripping the head x 3 each arm
>2 laps<

two hand pinch rows
- 41kg x 5

this is the start of some new training for my new short term goals, which is to lift the inch dumbbell, cert on the red nail, and cert on the #3 - just a light day today though cuss of the comp on sunday

Coke
08-23-2007, 06:03 AM
...this is the start of some new training for my new short term goals...

Way to go dude, taking it to the next level.

2PACMAN2
08-23-2007, 07:44 AM
yeh man, i know im not gonna do great this sunday, but once again ill learn a lot, an i know i can be right up there in the future, so its time to start knocking off some strength feats, before the years out ill go back to whey consortium an i will make my mark

23/08/07

episode 83

grippers
- #2 x 3 no set each hand
- rb210 3 x 1 each hand

two hand pinch
- 41kg 3 x 3

2.5in v-bar deadlift
- 44kg 3 x 3 each hand

extensors
- 3 bands 3 x 20

easy sesh again, rest up till sunday now, backs still a bit stiff even picking up these light weights :mad:

2PACMAN2
08-26-2007, 01:55 PM
26/08/07

episode 84 - UK strongman north novice contest

this is how the contest went for me:

- 4x4 (big people carryer) arm over arm, uphil - 10th place with 15.10m >went off like a rocket, faster than anybody to start with, but then i went too fast an lost my hands on the rope, went to pull it again an it was much harder, then i for some dumb reason put one hand real far forward an the other far back, mark felix told me right before the event to keep my hands together but in the heat of the moment i was stupid an i should have finished this, very bad technique but next time i will do much better on this events

- van deadlift, roughly 260-270kg in the hands for reps, slightly higher than with a normal bar, side handle grip, 70 seconds - 10th place with 4 reps >did 1 rep an it was semi ok but then second rep the injury to my back came in to effect, an it really painful, did one more, screaming in agony, an then just barely managed to lock out a 4th giving everything an more, after it, i tried to walk off an i just couldn't stand up / i was in real trouble, i was in a lot of pain an i think my back is most likely torn. Again my technique was really bad, i was told to keep my feet further forward before the event, an the man who told me was running the event an got 5th in britains most powerful man, so thats what i kept doing, but everytime i do that i fall over, so i should not have listened an will do much better next time.

- log press, 85kg, thick log, as many reps in 70 seconds - 6th place, 3 reps >i had took some pain killers for my back, they didnt have much effect but it was slightly better. A lot of big guys were really strugling with this, i got 2 reps out an then lost balance, did another shortly after, then got a 4th up but i felt a twinge in my back an lost balance an drop it before i could get my feet inline, then i had no power left

- barrel loading, 5 barrels, 70-100kg, a good 20-25 feet away from the loading platform, 90 second time limit, you have to stand the barrels up on the platform - 6th place, 45 seconds >i had a good run with this, i didnt stop at all an was dizzy after it, but i was just pip'd out by a couple of seconds by a number of them, second place was 41 seconds

- digger bucket carry, the best distance wins, weight was 100kg - 6th place, 38.5m >another real tough event, back was killing me by this point, an my arm an knee injuries were starting to come into play.The best distance was just over 60m, again, i was pip'd out by people that went after me

- conans wheel, 180-200kg, most distance wins - 4th place, 32m >by this time i was totally destroyed all over, an my back was hurting so much i was damn near crying when i did it, but i got through 1 revolution an between 1/4 an a 1/2 of the next, knee wrap came undone an kind of mesed me up mentally. Most distance was 2 times round, again i was just pip'd by a couple of guys who went after me

overall - 6th place out of 15

a lot of the guys were real big, the biggest guy i beat was 22 stones of near solid muscle, i probably beat all the natural competitors, i was youngest guy there, an also i beat all of the guys that it was there 1st contest - today was without a doubt the most painful, toughest, most brutal thing ive ever done, it was hardest thing ive ever been through, my back injury was terrible, my mum wanted me to stop after the deadlift, but im a warringtonion warrior, an i stop when i die. I won over the crowd with my determination, an got many hand shakes off the competitors an people asking to train me, that meant a lot. Considering the competition was very tough for a novice contest an most of them were on gear an much older than me, i think i did well in the end. An as far as strength goes i think i was top 3, probably 3rd strongest there, but having basically no training on these events, my technique was terrible, but live an learn, an i will do much better next contest.

I also met mark felix, he was helping out with the events, gave the tropheys out at the end etc i spoke to him a lot an it was great to meet him, my hands are much bigger than most peoples but this guys mits are monsterous, he has the biggest hands ever. He said the most hes deadlifted in the gym is 440kg an 400kg for 5 reps, he said 440kg was pretty easy for him, but he only has a normal bar, he said he could go for the record (both him an me know he would get it), but he would have to go to manchester an also spend his money on a better bar, an he just doesn't feel the need to do it. I was talking to him about that an some other stuff regarding grip as he has destroyed everybody on grip events everytime easily in strongman, but he said he finds it hard to find the time to do extra things like that cuss he works 5-6 days a week, an has 3 kids, an then i said 'an you're big dog!' haha like a little school kid cuss i seen him say it on tv, i couldn't believe i was talking to mark felix, dude has probably the strongest back in history, i actually am pretty sure of it. Hes built like a damn bear or something, only about my height, but big muscles in places most people dont have places. He said at the end that i wasn't explosive enough so after treatment for my back i will work on that.

Coke
08-27-2007, 06:19 AM
Nice read man, should be proud of what went down at the meet - :thumbup:

2PACMAN2
08-29-2007, 10:53 AM
29/08/07

episode 85

grippers
- T x 10/10
- RB210 x 1/1
- 07 #3 3 x 1 R
- 06 #3 3 x 1 L

bending
- blue x 1
- yellow x 1
- green x 1
- white x 1

2" thickbar curls
- 21kg x 10
- 36kg x 8
- 51kg x 8
- 61kg x 8

2" thickbar standing narrow grip press
- 11kg x 10
- 21kg x 5
- 36kg x 5
- 51kg x 5
- 61kg x 5

standing dumbbell press
- 17kg x 8
- 27kg x 8

incline bench press
- 30kg x 8
- 50kg x 8
- 70kg x 5

bench press
- 30kg x 15
- 50kg x 10
- 85kg x 5
- 110kg x 2
- 120kg x fail

i just couldn't get the right arm to lock out on the last one there, no triceps left

Coke
08-30-2007, 05:44 AM
Great job with the curls and all pressing sets...always killer with the forearm training bro.

2PACMAN2
08-31-2007, 09:23 AM
cheers dude

30/08/07

episode 86

back squat
- 30kg x 15
- 50kg x 10
- 90kg x 3
- 130kg x 3
- 136kg x 20 PR

bending
- red x nothing
- blue x 1
- yellow + white x nothing

arm over arm
- 3 x 5m

pulls
- 3 x 25m

drags
- 2 x 25m

stone carry
- small stone x 180m

that was killer - the tyre an rope thing works real well, not enough rope for arm over arm really, gonna get some more, but it works real well, i can fit probably 350-400kg of rocks on the tyre if i had to but that would be extremely heavy - pulls with the rope tied to my waist felt exactly like a truck pull, just 1 big rock was enough for that haha i put like probably 300kg on it cuss i finished on maybe 250kg on the arm over arm, but no way in hell >should have a axle to clean an press come monday, i have a 2in bar an two tyres, so all im in need of is something to lock the tyres in - just ordered 4 pairs of olympic collars, bars 2in thick so are right size, an its cheap again an will be easy to setup, i just put two on each side of the tyres :thumbup:

can get physio at the gym for my injuries so gave em my details - back felt pretty much ok somehow for this sesh though??

Coke
08-31-2007, 01:05 PM
Getting a little scary in here with all that going on bro, lol...props on the squat PR.

2PACMAN2
09-01-2007, 02:08 PM
cheers - makes for very sore legs

31/08/07

episode 87

crushed some apples

grippers
- many ccs closes/attempts of rb210, #3's, rb240

2.5in v bar
- 22kg x 5/5
- 52kg x 12/12

2.5in v bar deadlift
- 52kg x 3/3
- 60kg x 3/3
- 62kg x 3/3

two hand pinch
- 41kg x 3
- 51kg x 1
- 41kg x 3

towel grip rack pull >bottom pin<
- 50kg x 5
- 70kg x 5
- 90kg x 1 + 10 second hold
- 120kg x 1 + 5 second hold
- 150kg x 1 + 5 second hold

extensors
- 2 bands x 20
- 5 bands 3 x 15

Coke
09-03-2007, 06:53 AM
Damn good session overall, with the exception of the crushed apples unless they were a bad bunch, lol - :D

2PACMAN2
09-03-2007, 12:28 PM
i like to crush things!

03/09/07

episode 88

grippers
- T no set x 10/10
- #1 ccs x 2/2
- 06 #3 ccs 5 x 1 R
- rb210 ccs 5 x 1 L

bending
- green x 1
- yellow + white x nothing
- blue x 1
- yellow x 1

one hand towel grip rack pull >bottom pin<
- 90kg 3 x 1 each hand

2" DO rackpull >bottom pin<
- 100kg x 1
- 130kg x 1
- 150kg x 1

rope pull ups
- BW 3 x 3

rope pulls
- 12kg x 1
- 22kg x 1
- 32kg x fail

2" curls
- 42kg 3 x 5

2" wrist roller
- 63kg x 1

rope pulls were done with the rope from arm over arm over my pull up bar, an with the rope tied to the bar for the weight, so it was a verticle pull basically - hard to get any weight on there cuss the rope sticks to the bar like glue

2PACMAN2
09-03-2007, 02:58 PM
ive just realised my technique on the nail bending has been way off, so i did another sesh with better technique - i was puting my hands in the middle of the nail, rather than the ends, which gave me no leverage

episode 89

bending
- white 3 x 1
- green 3 x 1
- yellow 3 x 1
- blue 3 x 1

extensors
- 4 bands x 25
- 5 bands x 25
- 6 bands x 25

much easier that way!

Coke
09-04-2007, 05:54 AM
i like to crush things!

No doubt about it man, lol...killer grip work, nice job with everything.

2PACMAN2
09-05-2007, 08:01 AM
cheers man - today was more killer!

05/09/07

episode 90

grippers
- T no set x 10 each hand
- #2 ccs x 1 each hand
- 07 #3 2 x 1 R
- rb210 ccs 5 x 1 L
- rb210 no set 3 x 1 R
- #2 no set x 12 each hand

two hand pinch holds
- 41kg x 10,10,15 seconds

2.5in dumbbell deadlifts
- 44kg x 1 each hand
- 74kg x 1 each hand
- 64kg 5 x 1 each hand

plate wrist curl
- 10kg paused 3 x 3 each hand

wide grip one hand pinch >plates tilted inwards<
- 43kg 10 x 1 each hand

2.5in dumbbell deadlift
- 44kg x 50 alternate

extensors
- 2 bands x 25
- 5 bands x 25
- 6 bands x 25
- 7 bands x 25

need to work on my credit card set for the coc #3 cert on the grippers, but i think i can lift the inch dumbbell already >if i can get to 84kg 5 x 1 each hand it will be lightweight baby

2PACMAN2
09-06-2007, 08:14 AM
06/09/07

episode 91

seated hammer dumbbell press
- 12.5kg x 10
- 25kg x 5
- 32.5kg x 3 PR
- 30kg x 5

barbell push press
- 60kg x 3
- 70kg x 3
- 80kg x 3
- 90kg x 3 PR

incline bench press
- 40kg x 10
- 60kg 3 x 8
- 80kg x 2

bench press
- 60kg x 8
- 80kg x 8
- 70kg x 10
- 60kg x 10

ez curl
- 30kg x 8
- 40kg x 8
- 50kg x 8

ez machine curl
- 15kg x 8
- 22.5kg x 8
- 30kg x 8

dumbbell curl
- 15kg 3 x 16 alternate

seated concentration shrug
- 30kg x 15
- 80kg x 15
- 110kg x 15

abdominal crunch machine
- 50kg x 15
- 72.5kg x 10
- 90kg x 15 PR, 10, 5

leg raises
- BW x 15, 10, 5

stability ball walking
- 5 x failure

definately stronger overhead than ever before here, 90kg was pretty comfortable, had more in me an could control it down on the negative without a problem

Coke
09-06-2007, 09:45 AM
Super efforts on both days, props on those pressing PRs.

2PACMAN2
09-08-2007, 09:59 AM
cheers dude - good to be getting stronger overhead

08/09/07

episode 92

grippers
- #1 no set 2 x 1 each hand
- #2 no set 2 x 1 each hand
- rb210 x 1 each hand
- 05 #3 x 1 each hand
- #3.5 2 x negative L
- #4 2 x negative R
- rb210 1kg straps holds each hand
- #2 no set 1kg strap holds each hand

wide grip pinch
- 24kg 3 x air each hand
- 31kg 3 x bounce force each hand

2" DO holds
- 52kg x 5 seconds
- 102kg x 5 seconds
- 172kg x 5 seconds
- 202kg x 5 seconds
- 212kg x 10 seconds

2PACMAN2
09-08-2007, 03:47 PM
episode 93

bending
- white x 1
- two whites x 1
- three whites x 1 PR
- yellow x 1
- yellow + white x 1 PR
- blue + white x kinked
- yellow 3 x 1

2PACMAN2
09-09-2007, 02:59 AM
(did this yesterday as well)

episode 94

sledge hammer

horizontal deadlift
- 16lbs x several singles upto 25" each hand, failed the full 33"

two hand front lever
- 16lbs 3 x 5

extensors
- 2 bands x 25
- 5 bands x 25
- 8 bands x 25

Coke
09-10-2007, 05:57 AM
Those sessions are clearly solid man, staying on the mark with it all.

2PACMAN2
09-11-2007, 01:40 PM
cheers an yeh going alright

11/09/07

episode 95

back squat
- 20kg x 10
- 65kg x 8
- 105kg x 5
- 145kg x 5
- 165kg x 5

t-bar row
- 50lbs x 20
- 100lbs x 20
- 150lbs x 15
- 200lbs x 12
- 250lbs x 10

seated rope pull
- several sets upto 14 plates of 10-15

lat pulldown
- 7 plates x 10
- 9 plates x 10
- 11 plates x 10

happy with this, felt some pain in back but nothing much, squats were done beltless cuss i didnt plan on training at the time - this converts to about 188-189kg max, so definately 200kg with wraps an belt soon.

Coke
09-12-2007, 06:09 AM
Good deal on doing the squats on the fly...nice back training as well.

2PACMAN2
09-13-2007, 09:36 AM
cheers coke

13/09/07

episode 96

grippers
- #1 no set x 5 each hand
- #2 no set x 1 each hand
- #2.5 no set x 5 R
- #2.5 no set x fail L
- #2 no set 2 x 15 L
- rb210 no set x 4 R
- #2 no set x 15 R
- #2 no set singles L

no chalk for this as ive ran out

episode 97

seated press
- 10kg x 25
- 30kg x 15
- 60kg x 5
- 70kg x 5

standing one arm dumbbell press
- 28kg x 8 each arm
- 30kg x 8 each arm
- 38kg x 1 each arm

incline bench press
- 30kg x 10
- 60kg x 5
- 75kg x 5

bench press
- 75kg x 5
- 101kg x 5

2PACMAN2
09-14-2007, 09:40 AM
14/09/07

episode 98

grippers - 06 #3/rb210 no sets, various attempts/negatives with rb300/330, #2 no sets

sledge hammer two hand front lever
- 16lbs 2 x 8
- 18.5lbs 2 x 5
- 23.5lbs 2 x 1
- 26lbs 2 x 1
- 16lbs 2 x 12

two hand pinch holds
- 44kg x 10 seconds
- 47kg x 10, 5, 7 seconds

two hand reverse plate wrist curl
- 7.5kg 2 x 10

two hand plate wrist curl
- 15kg 2 x 10

#2 no sets

extensors
- 5 bands x 15 each hand
- 1 doubled band 3 x 20 each hand

Coke
09-15-2007, 08:24 AM
Impressive gripper work and pressings sets bro.

2PACMAN2
09-16-2007, 01:48 PM
did loads of grippers last night, cant really remember exactly what

15/09/07

episode 99

back squat
- 40kg x 12

push press
- 40kg x whatever with half of em strict
- 50kg x 5
- 70kg x 5
- 90kg x 5

one arm dumbbell power jerk
- 32.5kg x 3 each arm
- 40kg x 3 each arm
- 47.5kg x 3 each arm
- 50kg 3 x 1 each arm after a couple of failed attempts

incline hammer dumbbell press
- 27.5kg x 8
- 32.5kg x 8, 6, 4

abdominal crunch machine
- 40kg x whatever
- 80kg x 25
- drop 72.5kg x 5
- drop 57.5kg x 5
- drop 45kg x 25

leg raises
- BW x 15, 10

>when i say push press or power jerk its not always the case, i tend to dip slightly even when i push press, i find i balance better if my body is not straight, an when im trying to properly dip under an power jerk, i sometimes end up muscling it up even though im trying not to<

Coke
09-17-2007, 05:20 AM
Fine effort as usual dude, great core work with the dropsets for abs.

2PACMAN2
09-18-2007, 11:13 AM
cheers man

18/09/07

episode 100

grippers
- rb300 attempts/negatives right hand / #2 no sets left hand

2.5in dumbbell deadlift
- 44kg x 3 each hand
- 84kg 3 x air each hand

two hand front lever
- 16lb sledge x 5
- 21lb sledge 3 x 3
- 16lbs sledge 3 x 20

two hand plate wrist curl
- 10kg x 10
- 15kg x 12, 15, 20

towel grip hammer curl
- 22kg x 10
- 32kg x 15, 10

hammer curl
- 32kg x 15, 10

extensors >done with each hand<
- 2 bands doubled x 8
- big band doubled + 3 bands x 20
- drop big band doubled x 20
- drop 3 bands x 20
- drop 2 bands x 20

2PACMAN2
09-19-2007, 10:02 AM
this was second sesh yest:

back squat
- 50kg x whatever
- 90kg x 5 paused
- 120kg x 3 paused
- 160kg x 1 paused
- >add wraps for this< 200kg x fail
- 160kg x 1 paused

after the 200 fail (was coming up real slow so i left it) i shut my rb300

Coke
09-20-2007, 05:34 AM
Continuously doing damn good my friend, looking forward to your next comp.

2PACMAN2
09-20-2007, 12:45 PM
wont be for a while! need to get my back sorted out firstly, doing foam rolling an stretching most days, cant afford to pay for physio right now, but my next plan'd comp is the british grip championships next year, was gonna do a powerlifting meet but injuries have shat all over that idea

20/09/07

episode 102

grippers
- T x 3 each hand
- #2 no set each hand
- rb300/240 BFN's
- rb210 20mm gauge closes
- rb300/240 no sets to 20mm gauge
- #2 no sets

overhead lever
- 8lbs x 3 each arm
- 13lbs 3 x 1 each arm
- 11lbs 3 x 3 each arm
- 8lbs x 10 each arm

front lever
- 8lbs x 8 each arm

bending
- blue x 1
- red x nothing
- yellow 2 x 1
- blue x 1

then i got real real tired, went an lay down for a sec, next thing i know its 2 hours later - i think i need a break

Coke
09-21-2007, 05:02 AM
Good plan, got plenty of time to let the back heal up and push forward to do damage at the meet next year.

2PACMAN2
09-22-2007, 04:54 AM
21/09/07

Today i did a jay cutler style sesh, just simply in a bodybuilding sence, doing a shat load of sets with 45 seconds or less inbetween sets. I cant remember everything exactly an didnt count the reps, but i did loads of different rowing exercises, variations of lat pulldowns, seated rows, bent over rows, t-bar rows, one arm dumbbell rows etc also one arm pressing, push presses, bench press, cable cross over, close grip bench press, dipping machine, an various tricep extensions. I also did deadlift an squats, 4 sets of each, only with 50kg though, just testing out me back an warming up the body, backs felt somewhat better the past couple days after foam rolling.

2PACMAN2
09-22-2007, 04:58 AM
weighed in at 19 stones 1lb / 267lbs last night - im trying to bulk up to 20 stones / 280lbs right now, i need to be much bigger for next year if i want to qualify for the uk north open an place in the finals, ill probably be wanting 300lbs+ on the scale by then

Coke
09-23-2007, 10:18 AM
Super stuff there, changing up the workout from time to time is a good deal.

2PACMAN2
09-25-2007, 11:26 AM
25/09/07

episode 103

grippers
- T no set x 10 each hand
- #2 no set x 1 each hand
- rb330 bounce force negs R
- 05 #3 ccs x 1 L
- rb300 negs L
- rb300 no set attempts / 15mm block overcrushes R
- 05 #3 no set attempts / 15mm block overcrushes L

thumbless holds:

one hand (non knurled centre bar so done knurless)
- upto 100kg 3 x a couple seconds each hand

both hands
- upto 210kg x 10 seconds

sledge:

overhead lever
(16lbs x 3 both hands as warm up)
- 16lbs x 0, 1, 1 R / 1,0,0 L

two hand overhead lever
- 21lbs 2 x 8
- 16lbs x 15, 10

two hand grounded front lever (dont know the proper name)
- 16lbs 2 x 3

two hand front lever
- 16lbs 2 x 2

one hand front lever
- 16lbs sub maximum length 2 x 15-20 each hand

two hand pinch holds
- 41kg x 5, 9, 13, 5 seconds

#2 no sets

3 sets extensors with big band doubled

2PACMAN2
09-27-2007, 11:53 AM
27/09/07

episode 104

paused full squat
- 50kg x 10
- 70kg x 10
- 90kg x 10
- 110kg x 10
- 125kg x 3
- drop 110kg x 3
- drop 90kg x 4

grippers
- T x no sets
- #2 x no set each hand
- rb330 3 x 3 BFN right
- rb240 3 x 1 L
- RB300 no set attempts R
- 06 #3 no set attempts L
- #2 no sets each hand

plate pinch
- two 10kg x high pulls each hand
- three 10kg x several full deadlifts R / 1 full deadlift + several deadlift attempts L
- two 15kg x several full deadlifts / high pulls R / several deadlift attempts L

overhead lever
- 16lb sledge x 1 each hand

wide two hand pinch (gripping three 10's)
- singles upto 63kg

Coke
09-27-2007, 11:59 AM
Impressive episode(s) as always, nice squats.

Herandi
09-28-2007, 08:52 AM
nice squats man

2PACMAN2
09-29-2007, 04:59 AM
cheers guys - squats were done without a whole lot of rest between them so were pretty tough

28/09/07

episode 105

one hand deadlift
- 41kg x 10 each hand
- 51kg x 10 each hand
>thumbless<
- 71kg x 1 each hand
- 91kg x 1 each hand
- 96kg x 1 each hand
- 101kg with thumb x 2 each hand

deadlift >thumbless overhead grip<
- 101kg x 12
- 121kg x 10
- 141kg x 8

lat pull down
- 60kkg x 15
- 75kg x 10
- 82.5kg x 10
- 90kg x 10
>underhand<
- 75kg x 15
- 82.5kg x 10
- 90kg x 10

one arm cable row
- 25kg x 15 each arm
- 40kg x 15 each arm
- 50kg x 15 each arm

hammer strength one arm row
- 1 plate x 20 each arm
- 2 plates x 10 each arm
- 3 plates x 10 each arm
- 4 plates x 10 each arm
- drop 3 plates x bunch each arm
- drop 2 plates x bunch in slow motion each arm

hammer strength shrug / upright row
- 30kg x 12 row / 12 shrug
- 50kg x 10 row / 10 shrug
- 70kg x 10 row / 10 shrug
- 90kg x 10 row / 10 shrug

cable isolation curl
- 20kg x 10 each arm
- 25kg x 10 each arm
- 30kg x 9 each arm
- 35kg x 8 each arm

pushdown
- 20kg x 25
- 25kg x 15
- 30kg x 12
- 35kg x 12
- 40kg x 6

dip machine
- 87.5kg x 20
- 112.5kg x 10
- 105kg x 8

FINALLY got back to doing proper deadlifting again - no pain

im looking to break some british grip records, thumbless one hand deadlift is 116kg so ima try work my way up to that, but its well beyond me at the moment

Coke
09-30-2007, 10:02 AM
Serious back workout with the deads and all, nice sets for the arms too.

2PACMAN2
10-02-2007, 01:44 PM
i was happy to do 4 plates a side on the HS one arm row cuss thats what jay cutler did upto in a dvd ive got - he had better form with that weight though! i couldn't keep my chest to the pad with 4

02/10/07

did some benching upto 100k x 7 on monday

episode 107

grippers
- #1 x bunch each hand
- rb210 x 1 R
- hg250 no set x 1 L
- rb330 3 x 3 bfn R
- 06 #3 3 x overcrush L
- rb300/#3 no set attempts
- #2 no sets

sledge

overhead lever
- 16lbs x 5 two handed
- 16lbs x 0, 2, 3, 4 R / 2, 2, 1, 3 L
- 16lbs 2 x 20 two handed

front lever
- 16lbs 3 x 1 assisted each hand
- 16lbs x 4 sets sub max length each hand

two hand plate wrist curl
- 15kg x 20, 8, 25

extensors
- 7 bands 3 x 20 each hand

2PACMAN2
10-04-2007, 11:19 AM
03/10/07

episode 108

standing press
- 40kg x bunch push / bunch strict
- 50kg x 3 push
- 80kg x 3 push
- 50kg x 10, 8 strict

standing dumbbell press (hammer)
- 25kg x 10
- 22.5kg x 10

side laterals
- 7.5kg x 10
- 10kg x 10
- 12.5kg x 10
- 15kg x 6

dumbbell extension
- 17.5kg x 12
- 30kg x 12, 12, 10

push down
- 20kg x 15
- 30kg x 12
- 40kg x 12
- 50kg x 10

leg extension
- 25kg x 20
- 40kg x 12
- 60kg x 10
- 75kg x 10

leg press
- 4 plates x 12
- 8 plates x 12
- 12 plates x 10
- 16 plates x 10

hack squat
- 2 plates x 10
- 4 plates x 10
- 6 plates x 12

smith squat
- 2 plates x 10
- 4 plates x 10
- 6 plates x 10

barbell lunges
- 20kg x 10 each leg
- 40kg x 10 each leg
- 50kg x 10 each leg

leg extensions
- 40kg x 15
- 55kg x 10
- 65kg x 10
- drop 40kg x 5

standing leg curl
- 10kg x 20 each leg
- 15kg x 10 each leg
- 20kg x 10 each leg
- 25kg x 10 each leg

lying leg curl
- 32.5kg x 10
- 40kg x 10
- 47.5kg x 10

another jay cutler style sesh, short rest periods again, most the time i was getting the extra 20's as soon as i finished the set, puting em on, an then counting to 30 - not the overhead stuff, but the leg work is basically jay cutlers exact workout he did in a dvd ive got, only things that were different were that he did front smith squats an i did back (too hard to unhook it), an he did seated leg curl (dont have the machine), an d e a dlifts stiff leg style (my style is normally pretty much stiff leg so ill do em in back workout)

Stumprrp
10-04-2007, 11:38 AM
any reason your coping jay cutler dude? lol

2PACMAN2
10-04-2007, 01:54 PM
any reason your coping jay cutler dude? lol
im looking to gain muscle, hes the best bodybuilder in the world - why not try his workouts?

Coke
10-05-2007, 05:34 AM
Wow man, that's some serious volume, good job.

2PACMAN2
10-05-2007, 11:04 AM
yeh he does loads of volume, that an the short rest periods make for a tough workout

05/10/07

episode 109

grippers
- T x 12 each hand
- #2 ccs x 3 each hand
- rb330 2 x bfn's R
- 06 #3 4 x 1 ccs L
- 07 #3 2 x overcrush R
- 06 #3 ccs 2 x 1 R
- #2 no sets

plate wrist curl
- 15kg x 1,1,0,0,0 R / 1,1,1,1,0 L
- >add wraps for this< 20kg two handed x 5

two hand pinch
- 4 10kg x several lifts

one hand pinch
- 4 7.5kg with bar through x 1 each hand

2PACMAN2
10-08-2007, 02:39 PM
08/10/07

episode 110

bent over row
- 40kg 2 x whatever
- 60kg x 12
- 80kg x 10
- 90kg x 10
- 100kg x 12
- drop 80kg x 4

HS one arm row
- 1 plate x whatever
- 2 plates x 12
- 3 plates x 10
- 4 plates x 6

hammer pulldown
- 45kg x whatever
- 70kg x 10
- 80kg x 10
- 90kg x 6
- drop 65kg x 4

underhand pulldown
- 65kg x whatever
- 70kg x 12
- 80kg x 13
- 75kg x 10

dumbbell pullover
- 22.5kg 3 x 6-12

one arm cable row
- 30kg x 12
- 40kg x 12
- 50kg x 10
- 60kg x 12

cable concentration curl
- 15kg x whatever
- 20kg x 12
- 25kg x 10
- 30kg x 7

pec dec
- 20kg x 12
- 30kg x 10
- 40kg x 10

incline bench press
- 40kg x whatever
- 50kg x 10
- 60kg 3 x 7-10

incline dumbbell flys
- 10kg x 10
- 12.5kg x 10
- 15kg x 12

abdominal crunch machine
- 50kg x whatever
- 75kg x whatever
- 90kg 2 x 8-12
- drop 75kg x 5

leg raises
- 3 sets to failure

pushdown
- 20kg x whatever
- 25kg x 12
- 30kg x 10
- 35kg x 9

dip machine
- 75kg x whatever
- 82.5kg x 13
- 90kg x 13
- 105kg x 12
- 115kg x 12

seated dumbbell press
- 17.5kg 2 x 10
- 22.5kg x 8
- 27.5kg x 8
- 30kg x 7
- 32.5kg x 6

cable laterals
- 10kg x 12
- 15kg x 10
- 10kg 2 x 10

dumbbell laterals
- 10kg 3 x 8-12

HS shrugs
- 2 plates x whatever
- 4 plates x 15
- 6 plates x 14
- 8 plates x 12
- 10 plates x 10
- 12 plates x 10
- 14 plates x 10

was gonna just be back an abs but ended up upper body - again 45 seconds rest or less an im dieting down a little now so not a lot of food in me

Coke
10-09-2007, 05:09 AM
Upper body training is looking awesome man.

2PACMAN2
10-09-2007, 02:09 PM
cheers coke

09/10/07

episode 111

grippers
- T x 12 each hand
- #1 x 5 each hand
- #2 no set x 1 each hand
- rb330 x bfn's R
- 06 #3 ccs x overcrush L
- rb300 x 1 R
- 07 #3 x overcrush L
- 07 #3 ccs x overcrush R
- 06 #3 ccs x 1 L
- 05 #3 ccs x overcrush R
- 06 #3 ccs x overcrush L
- 06 #3 ccs x 5 R
- #2 no sets

two hand plate wrist curl
- 10kg x whatever
- 15kg x 5
- 20kg x 3, 8, 5
- 15kg 2 x 10

plate pinch
- two 20kg with bar through x negs each hand
- two 15kg x loads of lifts / attempts each hand

plate wrist curl
- two 10kg x loads of attempts with wrist wrap's each hand >i was able to do it to par once or twice, but no deeper

strongest ive ever been on grippers today - an note that nobody has ever wrist curl'd a 20kg plate with one hand

Coke
10-10-2007, 05:45 AM
Tremendous ***** with them plate wrist curls and everything else as well bro.

2PACMAN2
10-10-2007, 11:17 AM
thanks - plate wrist curl is a good exercise for me, i like it because it helps me grip objects, you're hand is flat just like in stones etc helps me grip on to large carpet rolls in work easier an thats the same for stones, barrels etc its the same position, an i think it carries over to other grip lifts also, good exercise for arm wrestlers an rock climbers too.

a couple of vids of recent grip feats

http://youtube.com/watch?v=xL5ctbZMHE4
http://youtube.com/watch?v=u2aGEn2zDb8
http://youtube.com/watch?v=yGZS-OhcEFA
http://youtube.com/watch?v=pEQXdkQcpFw

ill try get a sledge video somewhen, maybe 18lbs as very few have done as much

2PACMAN2
10-12-2007, 02:42 PM
12/10/07

episode 112

smith squats
- 2 plates x 10
- 4 plates x 10
- 6 plates x 10

leg press
- 4 plates x 10
- 8 plates x 10
- 8 20's + 4 25's x 10
- 8 20's + 8 25's x 8

hack squat
- 2 plates x 10
- 4 plates x 10
- 6 plates x 10

leg extension
- 30kg x 10
- 50kg x 10
- 70kg x 10
- 80kg x 10
- 90kg x 8

standing leg curl
- 10kg x 15 each leg
- 15kg x 10 each leg
- 20kg x 10 each leg
- 25kg x 10 each leg

seated calf raise
- 30kg x 20
- 60kg x 15
- 80kg 3 x 10-12

grippers
- T no set x 12 each hand
- #1 no set x 5 each hand
- #2 no set x 1 each hand
- rb330 x bfn's R
- 06 #3 ccs 5 x 1 L
- 05 #3 ccs 5 x 1 R
- #2.5 no set 5 x 1 L
- 06 #3 no set 5 x 1 R
- #2 no sets

plate wrist curl:

two handed
- 10kg x many
- 15kg x 10
- 20kg x 3
- 25kg x 1

one handed
- 15kg x 2,2,3 L / 1 R
- 10kg 2 x many R

hub pinch
- 15kg x many lifts each hand (none to full deadlift)

plate pinch
- two 15kg x many deadlifts, high pulls, 2 finger lifts each hand

bar end lifts (gripping the 2in end of a oly bar an pulling it off the rack)
- upto 5 plates an then giant drop set of holds down to 1 plate

overhead lever (done as soon as i got back from the gym)
- 16lbs x 1 each hand

i got real dizzy several times through this workout, trying to cut the body fat down a little right now an the lack of food got me big time, i very nearly passed out an almost fell over after the last leg press, i did the grippers then an i couldn't make out the numbers at first haha i was still somwhat strong though, again the strongest ive ever been on grippers, i was mashing my hardest #3 easy, certs no problem now. Also pinch is getting better, maybe change the red cert goal with pinching two 20kg (my right wrist cant take any more bending, was hurting again on 15k pwc)

Coke
10-13-2007, 12:10 PM
Solid leg day and all...obviously going for a certain look with the added work and dieting.

2PACMAN2
10-13-2007, 01:36 PM
well ive always wanted low body fat, i dont think fat is all that helpful in anything, only squat maybe, but it hurts you in everything else, carrying an cardio events an health in general - i want to see if i can cut down to having full abs, an then gain lean mass by simply increasing the amount of clean food

13/10/07

started running today, dont know what distance but ima do it either every day or 6 days a week, i need better conditioning an it should help strip the fat off - if my knees starts hurting i may take a day off, im doing it on grass though

2PACMAN2
10-15-2007, 04:50 AM
15/10/07

episode 113

wasn't really counting reps today but did chest an triceps, upto 3 x 5 with 4 plates on flat bench, incline smith with 3 plates, 40k on cable flyes, an 117.5kg on dip machine

I will be working through till sunday now, possibly monday too - im not 100% but pretty sure i will get contracted to 3 or 4 days a week now, which ive been wanting for like a year an half haha

6-7 day weeks can be killer an you just cant train outside of it at all, but i am working at a different shop than normal however, which is sometimes a lot easier, so i should be able to do some training next week if it aint busy - i want that damn rb330 shut! it has the spring size of the IM#4 so that things next after i get the 330

Coke
10-15-2007, 05:59 AM
Doing some super benching bro.

2PACMAN2
10-20-2007, 01:10 PM
20/10/07

been in work every day recently, im doing another full week an then i have 4 days a week for good, at a different shop though thats not as bad, ive had to do loads these past couple days to get it the store in order though, knackered now

been doing only grippers, an ive made huge strides, closed the 330 now so its onto the #4 next - british irongrip next year could end up being my day

2PACMAN2
10-25-2007, 11:34 AM
25/10/07

did some weights today, nothing taxing/no volume - pull ups, chin ups, rack deads, dumbbell press, bottom up floor press, concentration curls >felt pretty strong considering ive been in work for 9 days straight

since im now gonna be working 4 days of each week i cant really do a whole lot of bodybuilding, at least not right now with it coming up to crimbo, i would overtrain for sure, so im gonna change things up. Im thinking of doing low reps an heavyish weight for volume, but also i want to learn to clean an jerk. I suck at pressing, so i figure the only way ima be good at appolons axle is if i clean an jerk it, so ima fix my axle up somewhen an get going with it. Probably gonna do smith squats since strongman contests usually use a frame for squats, an hammer strength deads for car deadlift, an maybe some heavy rows, concentration curls, leg press, incline press + arm over arm an stone carries. An hopefully running too..im not too sure right now, depends how i feel, but starting next week ill have tuesday, thursday, an saturdays off.

tuesday i plan on squats / leg work + grip, ima try #4 again - last sesh i got it to 1/8in from closed, an then torn a chunk off my little finger haha

2PACMAN2
10-30-2007, 12:28 PM
been doing some grip stuff an working all the time - found out i can grip the wide (nearly 4.5in) rafters in my room by gripping them with one hand an my power rack frame with the other, cant grip em from chin up position, so im just doing one hand at a time - didnt expect to be able to do that!

30/10/07

episode 122

back squat (belt for work sets)
- light warm ups upto 120kg x 3
- 140kg x 3
- 150kg x 3
- 160kg x 3
- 170kg x 3

grippers
- #1 x 10 each hand
- 06 #3 x 1 each hand
- rb240 x 1 R
- 05 #3 x 1 L
- #4 2 x fail R
- rb300 x 1, 0, 0 L
- sorta drop set rb300 ccs, rb240 ccs, 05 #3 ccs, 06 #3 tns reps / overcrush R
- quicker drop set rb240 ccs overcrush, 05 #3 ccs, 06 #3 ccs, rb210 no set L
- 06 #3 x 20 R 10 L

half rafters pull ups (same as other day)
- 5 x 1 each hand

half rafter hangs
- BW x 10 seconds each hand
- +2kg x 10 seconds each hand
- +5kg x 10 seconds each hand
- +13.5kg x 10 seconds each hand

pinch
- two hand 4 10kg with 2kg in the middle x several attempts an then 1 (plates tilted inwards)
- two hand 4 10kg with bar through x several attempts an then 1 (with gloves on)
- two 20kg with bar through x several hand to hands

rolling thunder
- upto 64kg x 12 each hand

two hand plate wrist curl
- 15kg x 10
- 15kg + 4kg x 10
- 15kg + 5kg x 10

extensors
- upto 10 bands x 5 each hand

almost got #4 shut, but not yet

2PACMAN2
10-30-2007, 01:47 PM
heres one of those captains of crush #4 attempts - http://www.youtube.com/watch?v=VM5djE_KaaE

Coke
10-31-2007, 05:33 AM
Total respect for your strongman training...props for always staying on top of things.

2PACMAN2
10-31-2007, 02:52 PM
thanks coke - have to stay on top to reach the top! i need to get stronger

31/10/07

work was rough today - i was wasted as soon as i started lifting things, an i had a lot to do >took a delivery of several 5m long carpets, took a 149k one on the shoulder (that was heavy!!), as well as lifting up a 261k roll..lift was easy, i think i could do 300k, but puting it in the bay was hard as hell, hamstrings are FOOKED now >got 2moz off then next day off is tuesday

back was playing up again last night, hurt a tad bit during the squats, nothing much, but then got worse as the day went on - foam rolled it a bit, then went to get up an PAIN! i couldn't straighten my body out for like 5 mins, but foam rolled it more an that sorted it out i think

cutting has been going well, ive been pretty much starving myself, have not had protein powder an still cant afford any till next month, so ive been trying to get enough protein from food, but ive cut out basically all fats, an had enough carbs but not a lot, calories are very low for me, 3000 tops - i guess it's been about 3 weeks or so, ive gone from 19 stone 4.5, to 17 stone 10, an bodyfats gone from 19% to 14% according the my monitor, waist has gone down 4in or so

Coke
11-04-2007, 09:49 AM
I have to come to find that the strongman training combined with regular lifting will yield a super physique...a friend of mine from my old gym has been doing just that and I cannot believe how much he's changed up when I saw him recently. The back acting up that way is treacherous, hope it clears completely.

2PACMAN2
11-07-2007, 03:57 PM
well it trains every muscle so yeh you can end up looking like a bodybuilder depending on you're diet an that. Back will probably only clear up completely when i get physio an i dont have money for that yet - been doing some oly lifting (power snatch for the most part) an some sprints + grippers an that, just whatever i can do really

06/11/07

episode 126

partial squats >pin 10<
- upto 192.5kg 3 x 7

grippers
-#2 x bunch no set
- #3 x 1 each hand
- #3.5 ccs 3 x 1 R
- #3.5 3 x 1 L
>top two fingers< 05 #3 3 x 1 R / 06 #3 3 x 1 L
>bottom two fingers< #1 3 x 1 each hand
- #3 double no set 3 x 1 (05 #3 R / 06 #3 L)
>bottom two fingers< T 3 x reps each hand

2.5in dumbbell deadlift
- 44kg x 3 each hand
- 64kg x 1 each hand
- 84kg x several good airs each hand
- 79kg 3 x 1 R / 1 + 2 good airs L

overhead lever
- 16lbs x 6 with two hands
- 16lbs 2 x 1 each hand

two hand pinch
>gripping 4 10kg<
- upto good air with 52kg
>gripping 3 10kg<
- upto good air with 62kg
>gripping two 10kg<
- upto good air with 82kg

two hand plate wrist curl
- 20kg 2 x 5

extensors
- upto 5 bands x 5 with last rep held for 10-15 seconds

great sesh today, real happy with how my grip training is going, i have a definate chance of winning the brits next year an i think i will win it. Im probably gonna start training for lifting the mellenium dumbbell as the inch dumbbell would be pretty easy now, my setup is harder weight for weight, i reckon id need at most 94k to lift the 103k mellenium (never been properly fully deadlifted) but id like to get another 10k a side for 5 singles each hand before i attempt it, that would be 104k an the mellenium would then be easy, but it will take me a while to get to that much.

Coke
11-09-2007, 05:47 AM
Good deal on sprinting from time to time...keep your eyes on the prize guy, take 'em on next year.

2PACMAN2
11-10-2007, 10:50 AM
08/11/07

episode 127

partial squats >pin 9<
- upto 195kg 3 x 7

grippers
- #1 x bunch each hand
- 06 #3 x 1 each hand
- #4 x 1, 0 R
- #3.5 x 1 L
- #3.5 ccs x 1 R
- rb330 x fail L
- rb330 x 1, 0 R
- rb300 2 x 1 L
- 05 #3 no set x 1 L
- rb240 no set x 1 R
- top 2 fingers 06 #3 / rb210 singles
- bottom 2 fingers #1 / T reps

2.5in dumbbell deadlift
- 79kg 3 x 1 each hand + a couple airs

one hand pinch
- several lifts of 30kg each hand

DO hold
- 181kg x 30 seconds

two hand plate wrist curl
- 15kg x bunch
- 20 + 2kg x 3, 8
- 20kg x 14

2in reverse wrist roller
- 43kg x 1
- 100kg x 1
- 110kg x fail (at 1in off!)

couple sets of pull ups / chin ups

2PACMAN2
11-10-2007, 10:51 AM
10/11/07

episode 128

jerks
- 40kg x bunch with some strict an push
- 50kg x 3
- 60kg x 3
- 70kg x 2
- 80kg x 2
- several sets of 50kg x 2

seated dumbbell hammer press
- 12,14,16,18,20,22kg x 8-12

incline smith
- upto a plate a side for whatever

hydrolic seated bench press
- upto 60 x 10

dumbbell laterals
- drop set of 10,8,6,4,2kg (lol) did 10-15 with 10kg

2PACMAN2
11-10-2007, 12:08 PM
basically im now the strongest in the world on grippers, or at least very near to it, my #4 is a newer #4 an apparently nobody (apart from me now) has closed one cuss they are supposed to be harder, im not sure about that but a #4 is the most anyones closed, so it's now to above an beyond.

Im now gonna make a stupidly sick goal for the british grip championships next year, i have about 6 months left if it's the same date - certify on coc #4 before the contest, win the contest, an then fully deadlift the mellenium dumbbell after the contest

nearly everybody sees the #4 cert as nigh on impossible now, because they changed the rules to a new #4 straight out of the package, and to a close with only a credit card set e.g set it in you're hand so theres 2in between the handles, put the credit card in, then crush it when the ref gives you the signal. It used to be any #4 (could be well seasoned or an easy one) with a set down to half the distance an then close straight away. Just to do this would be seen as the greatest feat of grip strength ever by many.

Then theres the contest itself, david horne is regarded as the best ever by many, hes a 10 time winner, so not just to win it for you're 1st ever contest, but to beat him, is not something people think i can do, ill say that much.

An then the mellenium dumbbell - after the contest is over it's gonna be much tougher obviously, ill be knackered, an nobody has FULLY deadlifted it yet, it weighs 103kg compared to the so called 'unliftable' thomas inch dumbbell which is 77kg.

it would without a doubt be the greatest grip peformance ever if i could do it, but it's gonna take every last bit of everything ive got an to be honest i dont know if it's actually possible either..but i just dont care!! these are the rough training goals for then:

- 5 x 1 ccs on coc #4
- 5 x 1 rb365 R / rb330 L 20mm gauge
- 100kg+ two hand europinch
- 104kg 5 x 1 each hand on my 2.5in dumbbell setup
- 25kg 3 x 20 two hand plate wrist curl
- two hand overhead sledge lever 50lbs
- 150+ 2in wrist roller both ways

Doing all these would definately mean i will reach the goal, they are nigh on impossible if not impossible with the time frame, but id rather aim too high than too low - gotta wait till some torn skin/burn on my hand has cleared up an then its go time!

Coke
11-11-2007, 09:59 AM
Go for it man, you can do anything with hard work and preparation!!...doing excellent, episodes are solid.

2PACMAN2
11-11-2007, 12:05 PM
hell yeh! aint nothing to it but to do it - screw resting me torn skin

10/11/07

episode 129

two hand pinch holds (bar through on all)
- two 10kg 2 x 30 seconds
- three 10kg x 30 seconds
- four 10kg x 17, 10, 13 seconds

two hand plate wrist curl
- rep sets upto 15kg x 50

grippers
- >top two fingers< hg300 10 x 1 each hand with 20mm block
- >bottom two fingers< #1 10 x 1 each hand
- hg300 no sets

extensors
- upto high rep drop set 5,4,3,2 bands

2PACMAN2
11-11-2007, 03:49 PM
11/11/07

episode 130

grippers
- >top two fingers< upto several singles with #2.5 an reps on #2 each hand
- >bottom two fingers< upto several singles on #2 an reps on trainer

rolling thunder
- upto 75kg 5 x 5 seconds each hand

two hand pinch
- >gripping 4 10kg< upto good air with 52kg
- >gripping 2 10kg< upto slight air with 86kg

plate wrist curl
- 15kg x 3, 2 L 2, 1 R / two hand rep set

extensors upto 6 bands

2PACMAN2
11-11-2007, 03:51 PM
i think im pretty much gonna bulk up now, or at least just eat more - i need to have more muscle, i want a better squat, an of course if my forearms are bigger, they will be stronger

2PACMAN2
11-13-2007, 10:49 AM
13/11/07

episode 131

back squat
- 50kg x whatever
- 90kg x whatever
- 155kg x 2
>add belt an wraps<
- 200kg x 4

grippers
- >drop set for max reps< rb300 (4 reps), rb240, rb210, #2, trainer R
- >drop set for max reps< 05 #3 (6 reps), #2.5, #2, trainer L

two hand overhead lever
- 16lbs 2 x 25

two hand pinch holds >gripping 3 10kg<
- 41kg x 10 seconds, drop 31kg x 15 seconds

two hand plate wrist curl
- 10kg x 100

extensors
- drop set for max reps, 3,2,1 band

i wanted 5, an it needs to be a lot more, but im pretty happy with that squat

Coke
11-14-2007, 04:29 AM
Real nice squats there dude.

2PACMAN2
11-14-2007, 02:40 PM
cheers man, i hope to reach break 300k before next years out on back squat, might need a suit for that though, i need to be getting those kind of things for squat an deadlift events since they are usually allowed in strongman

14/11/07

episode 132

power jerk
- 40kg warm up
- 60kg x many singles

seated dumbbell hammer press
- 17.5kg x whatever
- 20kg x 12
- 25kg x 10
- 32.5kg x 5
- 20kg x 10-15

alternate dumbbell curls
- 20kg x 10-15
- 25kg x 5-6
- 20kg x 8-12

dumbbell laterals
- upto 12.5kg x 8

incline dumbbell hammer press
- 20 + 25kg x whatever

dip machine
- 75kg x whatever
- 105kg x 8
- 117.5kg x 10-15
- 122.5kg x 12
- 122.5kg + extra resistence from random dude x 8

incline dumbbell flys
- upto 15kg x 7

pushdowns
- upto 50kg x 3
- drop 30kg x 8

probably the strongest ive ever been here, considering ive not done a lot of gym stuff recently cuss ive been in work a lot, im pretty happy with this - the curls especially were definately stronger than ever, biceps get a lot of work in my job though so im not surprised

2PACMAN2
11-17-2007, 09:21 AM
17/11/07

episode 133

partial squats
- 100kg x whatever
- 180kg x 5
- 260kg 3 x 7

grippers
- #1 for a bunch each hand
- #2 x 1 each hand
- 06 #3 x 1 each hand
- rb330 x 0,1,0 R
- rb300 x 1,0,0 L

blockweight pinch
- 25kg x cleans, muscle snatch, 2 finger deadlifts each hand + a 1 finger lift R / two 25kg two hand pinch fail, an slight air with 2 15kg each hand

2.5in dumbbell deadlift
- 49kg x a couple each hand
- 95kg x 1 R + air / 2 slight airs L

2in wrist roller (both ways)
- 49kg x 1
- 57kg 3 x 1

a couple rep sets on #3

>break<

two hand plate wrist curl
- 10kg x whatever
- 20kg x 10
- 20kg x 8
- drop 15kg x 8
- drop 10kg x 8

>no rest<

extensors drop set 3,2,1 band max reps

squats were only about quarter squats, im starting high an ending low, the plan is to keep the same weight an gradually increase the depth, 12 plates is a good weight to use for this, it feels like im trying to move a house on the walk out right now but that's the idea - this was done beltless an no pain from back, just sore, ive had basically no pain for all this week

gyms around are p*ssing me off, like today it closed at 1 for some dumb reason, i only got there just before 12, had to rush everything + the holes for the power rack (the only gym with a power rack around here) are like 6in apart, it's a massive drop in depth an i need it to be a small one. Im looking into buying some kind of metal structure so i can train at the side of my house.

2PACMAN2
11-18-2007, 01:44 PM
18/11/07

tough day in work today, heaviest rolls to wind on an the toughest carry ive ever done (folded up carpet held infront), it was only probably 60k or so, but it's so big an hard to grip it makes it heavy, the guy also wanted it to be wrap'd with the plastic, so it was extra slippy, an then it was raining outside to make it worse haha i couldn't open my left hand up for a minute or so afterwards

episode 134

hammer strength deadlift
- upto 310kg 3 x 3

romanian deadlifts
- upto 120kg 3 x 3

pull ups
- bw x 3 over
- bw + 5kg x 3 over
- bw + 5kg x 3 hammer
- bw + 8kg x 3 hammer
- bw + 12.5kg x 3 hammer

seated dumbbell hammer press
- 15kg x whatever
- 20kg x 10
- 25kg 3 x 10

dumbbell concentration curls
- upto 32.5kg x 5-6 each hand
+ 20kg rep set alternate curls

incline dumbbell hammer press
- 25kg rep sets

dumbbell laterals
- upto 12.5kg x 6-7

dips
- bw x 8
- bw + 6kg x 5
- bw + 8kg x 5
- bw + 10kg x 5

dip machine
- 112.5kg 2 x 10

giant set (couple laps) of cable cross over, pushdowns, ab machine - 80k on ab an 40k on others

this was again beltless cuss i didnt plan it an back feels good, no pain, hopefully i can work upto 400k on HS deads now