
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://marundemuscle.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!!!
Last edited by 2PACMAN2; 04042007 at 04:51 AM.
thats a **** load of volume all for one day  no wonder your so sore
Way down this road, in a gym far away, a young man was once heard to say, "I've repped high and I've repped low, No matter what I do my legs won't grow."
He tried leg extensions, leg curls, and leg presses, too. Trying to cheat these sissy workouts he'd do. From the corner of the gym where the big men train, Through a cloud of chalk and the midst of pain.
Where the big iron rides high and threatens lives, Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees, A very big man with legs like trees.
Laughing as he snatched another plate from the stack, Chalking his hands and monstrous back, Said "Boy stop lying and don't say you've forgotten, Trouble with you is you ain't been SQUATTIN"
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
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
Last edited by 2PACMAN2; 04092007 at 08:31 AM.
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
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
Great lifts all around buddy, those workouts look killer.
Weight:207
375/300/365 Goal by summer:415/315/415
thanks, an someone else posts in my journal!! amazing, im really cooking with gas now!
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!
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
Killer work, like seeing the squats and regular movements in here too.
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
nice squats man
"Our greatest glory is not in never falling, but in rising every time we fall."
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
Serious back workout with the deads and all, nice sets for the arms too.
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
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)
any reason your coping jay cutler dude? lol
2000 or bust
Wow man, that's some serious volume, good job.
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
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 612
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 710
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 812
 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 812
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
crazy strength 2pac! Those are numbers aren't bad in pounds, never mind kilos
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