The log

[sJarl]

Been lurking here a bit and my buddy Catch convinced me to start a log here.

I'm a 21 year old med student from Iceland.

I just participated in my first ever strongman competition. I loved it but I need to work on my raw strength to be able to do something in the near future.

Current stats:

BW: ~92kg (202lb) @ ~15%bf

Flat bench: 95kg x 1 (210lb)
Squat: 150kg x 1 (330lb)
Deadlift: 215kg x 1 (475lb)
Millitary: 60kg x 5-5-5 (135lb)
Axle: 100kg (225lb)

Will update this with some goals and stuff when I figure them out.

Goals:
Break my 100kg (225lb) bench press plateau. Done on June 27th!
Squat 180kg (395lb) after smolov/CP Done on August 3rd! (before I even started Smolov)
Deadlift 240-250kg (530-550lb)

Which sums up to a 530kg / 1175lb total

[sJarl]

Todays workout, week 2 on cycle 2 of 3/5/1...

Flat Bench: 60kg x 5, 70kg x 5, 80kg x 5
OHP: 60kg x 5-5-5
Inc. DB Press: 21kg x 8-8-8

A total of 25 pullups, done in sets of 5 spread out during the workout.

Did some flyes and curls. Dunno about the flyes but my chest is so lagging that I'll give them a shot. Just some superlightweight and focus of stretch. Sick pump from the curls.

The bench was solid as it should've been. Grinding out the plateau I've been stuck on with my bench....patience and persistence will be the key there.

[Catch]

Bout time :P

3/5/1 huh? You never told me how the book was sJ. Lol what do you plan on focusing on for your next meet? I know you said that you had some weak points you wanted to address over at the TL forum

[sJarl]

^^

The book is good, but a lot like the original. Still a very interesting read if you haven't read the first one.

My weakpoints are mainly my chest and lats. Since I mainly press with my shoulders and tricpes on the flat bench the chest has been neglected, at least in the aesthetics department.

Other than that it is just a very weak bench press (at least compared to my deadlift) that I'd really like to improve on.

I have 7 weeks now before the insanity begins and I'll use the time to work on my press and some oly lifting.

August 11th I'll start the 3 week part (base mesocycle I believe it is called) of Smolov, followed by a week of deloading and then Coan-Philippi again.

[sJarl]

Today I learned two things: something is iffy with my squatting form and it is stupid to follow after the bar when you are dropping it after a snatch. Now I've got a broken thumbnail to remind me.

Did countless snatches from my knee (feel comfortable with it that way). Worked up to a pr of 65kg.
@Anyone who has an opinion: form check please?
http://www.youtube.com/watch?v=jrp5NnPFqgA

Then did some back squats, was going to take it easy but oh well.

Squat: 60kg x 10, 80kg x 5, 100kg x 3, 120kg x 3, 140kg x 2, 150kg x 1 and 155kg x 1 (+5kg PR!!)
As you can see the 140kg x 2 was quite easy:
http://www.youtube.com/watch?v=MXzXl1GwW0E

But then my 155kg...
http://www.youtube.com/watch?v=t6nmLjK-P-4
lol@stubborness... Still very pleased with an all time +5kg PR.

Did some lying leg raises and a couple of dragonflags to finish things off.

[sJarl]

Some pics from my first strongman meet.




Will do some deadlifts later today.

[fooz]

Welcome to the forum sJarl!

My advise would be to descend on your squat slower. Seems like you almost lost balance on that 155kg video. Looks like all your weight wasn't on your heels the whole time either. Nonetheless, congrats on your PR.. and good luck with your goals!

[sJarl]

Thank you

I think that could be the reason the squat was so shaky. Will see if I can fix it in the next couple of sessions.

Welcome to the forum sJarl!

My advise would be to descend on your squat slower. Seems like you almost lost balance on that 155kg video. Looks like all your weight wasn't on your heels the whole time either. Nonetheless, congrats on your PR.. and good luck with your goals!

[sJarl]

Today's workout:

Foam rolling

Deadlift:
70kg x 10
70kg x 10
100kg x 8
120kg x 5
150kg x 3
170kg x 1
185kg x 1
200kg x 2

Stiff Legs:
120kg x 8-8-8 - constant tension style

Reverse Hypers:
40kg x 12-12-12

Good session if I only look a the numbers. The 200kg double was heavy, form not perfect. The main issue though was I had no mind-muscle connection at all during the whole workout. That is I think the first time it has happened to me on a lower body workout.

Just felt wierd. May have been caused by lack of sleep the last 3 days. Even tried to do some good mornings but no stretch at all. After that I just bailed and went home.

[Coke]

Rugged stuff there man, like those strongman pics.

[sJarl]

Thanks!

[sJarl]

Week 3 of Cycle 2...

After a weekend of drinking and only 3 hours of sleep last night I dragged my arse to the gym. The plan was to just finish the working sets and see how the heavy singles went.

They went well.

Did:

<warmup>
70kg x 5
80kg x 3
90kg x 1
90kg x 1
90kg x 1
90kg x 1

The last 90kg single felt easier than the others so I figured I could do some more

95kg x 1
100kg x 1 !!!

First ever 100kg bench. Super happy! Had been stuck on 95kgs for about 8 months or so! More progression incoming.

Incline DB BP:

21kg x 8
26kg x 8
30kg x 8 (a good pr, I think the old one was 26kg x 8)

[sJarl]

Moar meet pics.





Would've been a 10kg pr :C

[sJarl]

Short session today, had only about 30-40 mintues.

Back Squat:

<warmup>
80 x 10
100kg x 5
120kg x 2
140kg x 7

+5 rep PR. Gotta love it.

[sJarl]

Today's workout:

week 1 of cycle 3 on 3/5/1

Flat Bench: 67,5kg x 5, 77,5kg x 5, 87,5kg x 5 and 3 singles at 95kg.
Millitary: 60kg x 5-5-5

Short workout. The bench was heavy and found out on the way home that I only should've done 3 reps on all the working sets...oh well, a new 5rep PR by 2.5kg and next week will just be easier.

[sJarl]

Sprained my AC-ligament during the weekend. Hopefully it wont take long.

[Off Road]

Fun journal. I'll check in more often. Good lifting and strongman stuff.

[sJarl]

Fun journal. I'll check in more often. Good lifting and strongman stuff.

Thanks!

Did some shoulder testing in the gym today.

Could bench and overhead press a broomstick but i had to keep it real slow and controlled. Any sudden or complex movements are painful.

Will see how lightweight deadlifts and high-bar squats are tomorrow. (low-bar squatting was not possible)

Did some leg presses to relive my need to move heavy stuff and worked up to a set of 400kg x 8. Which is about 10pps. Quite pleased with that. I think the last time I did leg presses was a PR of 300kg x 1 lol.

[Catch]

Good lord that is a monster leg press sJ. I think the deadlifts will be just fine (Starting an early cycle of coan? :P) but I'd be careful with the high bar squats. Then again, I don't need to tell you that haha

Cheers to a speedy recovery man, I know it sucks and all I had was an injured toe.

[sJarl]

Thanks

I'll just see if it works. If it hurts I wont do it and if it doesn't I'll take it slowly...only way to test things out right now.

As for the coan cycle, I'll just do some prep-work for it now. Work on gripping and such. I'll need every inch of advantage I can get when I begin lol.

[sJarl]

Shoulder seems to be healing up quite fast, painfree rom increases every day, and I even managed to do some light benching today. Made to with 2 sets of 60kg x 8 but will prolly try for more tomorrow if I don't wake up feeling like shit.

Deadlifts are fine on the shoulder.

Deadlift:

70kg x 10
120kg x 5
150kg x 2
175kg x 2
185kg x 2 - the first rep was perfect, back straight as an arrow and the speed lightning fast.
195kg x 1

Revers hypers
20kg x 12
40kg x 8
50kg x 8 PR

Not much but hopefully I can get more done tomorrow.

[sJarl]

Bench Press:

20kg x 15
40kg x 10
60kg x 5
70kg x 3
80kg x 1-1-1-1
85kg x 1
90kg x 1

Pretty happy with that considering my shoulder.

Millitary Press:

20kg x 15
30kg x 10
40kg x 6
50kg x 6

Found out that neutral grip pullups are fine so it time to kill some lats tomorrow.

[sJarl]

Bailed on doing lats today and decided to squat instead.

Foam rolling...

Back Squats:

<warmup>
90kg x 5
110kg x 3
130kg x 2
150kg x 1
160kg x 1 PR!
165kg x 1 (+10kg PR!)

Didn't expect that. Shoulder didn't approve so I'm taking good care of it now. Funny how 1RM squats drain you in the back but not in your legs.

Wonders what 12 hours of sleep do to you after lacking in sleep for a whole week.

Getting closer to the 500kg/1100lb total!

[sJarl]

Interesting session today.

Deadlift:

<warmup>
120kg x 5
150kg x 2
170kg x 1
195kg x 1
205kg x 1 - Was the target of the day but since I've been slacking lately I decided to put some fire into this.
217,5kg x 1 - A +2,5kg PR!

Incredibly slooooow lift, quite amazed I actually nailed it since I've been eating very poorly these last weeks.

Neut. grip Pullups

BW x 5
BW +10kg x 5-5-5

Getting sloppy in the end...

EZ-bar curls:

17,5kg x 12
27,5kg x 10
37,5kg x 6

[Coke]

Glad to see you making strides bro.