On The Road To World's Strongest Man 2015!

Another awesome session today, felt like a total animal!

Viking Press- 20/10, 60/5, 80/5, 100/3, 110/1, 120/1, 130/2 PB, 135/1 PB, 140/1 PB, 145/f

Tyre Ladder- Just used one weighing around 150k so that my wee bro could flip it without too much trouble. First he did 10reps then I did 10, we took turns and worked from 10 reps each down to 1. Must of taken around 10 minutes to complete a total of 110reps, 55 each! Awesome cardio!

Van Deadlift Simulator- Set up as in the following picture, but we stand behind the plates and do a van dead movement with them: 



Weights are for each barbell: 20/5, 40/5, 60/5, 80/5, 100/3

whats the weight on the hussy stone ? looks like a big un

Alright mate, sorry never seen this comment until just now, the Husafel weighed 180kg. I came second with 35.2m on a 18m course.

The Beast is back in the gym!

Had my frist session back last night after my knee injury at UKs. Knee is still iffy, but ROM and pain is far improved. I can squat down as if I was doing a back squat and only get pain at the very bottom of the movement so hopefully another couple of weeks and I'll be able to squat with no pain and then the stretchy proper rehab can start.

Just going to be doing seated stuff to keep as much pressure off the knee as possible.

19/9/08

Bench- 60/8, 80/6, 100/6, 110/3, 120/2, 127.5/1 PB, 130/1 with a little help at the mid point

Seated DB Press- 20/10, 30/5

Seated OH Barbell- 30/10, 50/10, 60/2

Seated DBs Log Style- 25/8

Feels good to be back, especially with a bench PB after not benching properly since April! [:D ]

Didnt do much today because didnt have alot of time in the gym.

22/09/08

CG Bench- 60/10, 80/8, 100/4, 120/f

Standing BB Ext- 40/10, 50/10

Lat Pulldown- 65/10, 100/20

Not a bad session today, just some bench and shoulders.

26/9/08

Bench- 60/6, 80/6, 100/3, 110/2, 120/3 [assisted]

Incline Bench- 30/8, 40/6

Seated DB Log Press- 25/8, 30/6, 35/4

Seated Machine Press- lv.10/8, lv.14/6, lv.16/4, lv.18/3

Finished off with some 2.5kg leg extensions to just give the knee a little bit of work. Felt
good with no pain at all.

Starting the powerbuilding routine for bench next week so hopefully after the 6weeks for that I'll be able to start squatting and deadlifting again.

Going to add in some leg extensions on fridays to work the knee and hopefully this will let it get used to a little resistance again and also help loosen off any tightness in the ligament.

Doctors is booked for the 7th and still waiting to hear back from the physio to get an appointment with them asap.

Heres the routine for the next 6 weeks: 

Sorry about the knee - Your doing the right thing by giving it a break. My achilles has been sore this weeek due to some silly new thing I tried a few times...running aroung track carrying 50-775lb dumbells a hand..in wrestling shoes LOL

Yeah, probs not the best thing to do!

I got a nice surprise this morning after the 8mins on the bike and high reps on 2.5k and 5k leg extension. No pian at all and only pain when I get right into the bottom of a squat position. So hopefully thats a sign of things to come!

Thought I'd start updating this log again. This year Ive had a pretty good competitive one, 3rd at SSM Qualifiers in Feb, 5th at SSM Finals in May, 2nd at Scotlands Strongest Team in May, 3rd in UKs Qualifiers in July.

So here goes:

24/08/09
14" Box Squat- 60/6, 100/4, 140/4, 180/2, 220/2, 240/1 Belt on from 220kg, the 240kg was wrapped and supposed to be a double, but after the first rep which was quite slow I didn't feel confident about it.
Squats- 180/9 Belt only, quite pleased with these. Best before today was 7reps and I felt like I could do more. For me its got nothing to do with the weight, its my cardio that goes first. Going to try and include these in leg sessions every 2weeks until I reach my target of 20reps.
Leg Press- 260/6, 300/6, 340/6
Front Squats- 60/3, 100/3, 140/1 Terrible today. forgotten where my bar placement was so couldn't get it set right. Played about with the placement after the 140kg set and reckon Ive figured it out, but next weeks session will tell if I have or not.
Finished up with some hamstring work.

Okish session today, was felt quite weak on the log and then everything else sort of followed suit.
27/08/09
Log Press- 52/6, 82/3, 102/3, 112/4
Cleans- 65/6, 105/3/3/3
Seated DB Press- 30/8/8/8

Ok one today, not too pleased with deadlifts though.
28/08/09
Deadlift- 60/6, 100/4, 140/4, 180/3, 220/2, 260/1/1 Belt on only for 260kg set
Deadlift Medley- 2runs of what was supposed to be 200kg/3, 220kg/3, 240kg/3. 1st run only got upto 2nd reps of 220kg, 2nd run finished both 200kg and 220kg Used wraps on the 2nd set as my calouses were almost off from the 1st.
BB Row- 60/8, 100/8, 140/6/8
Seated Row- 50/10, 90/8, 120/8
TBar SLDL- 100/8, 140/8, 160/8

Solid enough work Ken,  no doubt take a few months to get back into the swing.

Don't rush it and end up frustrating your self.

Aye its coming along ok, got a deadlift plan all set for once Im back at uni and then its fuill steam ahead for Winter Record Breakers comp!

Video of my bro and myself dead;ift medleys from today:
 

3/9/09
Trained yesterday as I was down in Glasgow and had nothing to do when katy was working. Didn't have any of my normal gym stuff so just trained in shorts and tshirt and used a thin Valeo neoprene belt.
Deadlifts- 70/6, 100/4, 140/3, 180/3, 220/2, 250/1, 265/1, 275/1, 280/f 265kg was a beltless PB, put belt on for 275kg and straps for 280kg as Ive not rubbed my hands back yet and they wre starting to rip.
Finished off with pulldowns and then complexs for conditioning.

Pretty good session today, injured something in my thumb which makes holding the bar very painful, but after a while it seems to ease off. No idea what I've done though.
04/09/09
Jerk From Rack- 60/6 (3strict, 3jerked), 100/3, 120/2, 140/1, 150/f Should have nailed that 150kg, but just didn't feel 'right' when i set up and started the initial dip portion of the lift.
Push Press From Rack- 60/6, 80/6, 100/6 All done 'viking press style' with the bar re-racking on the shoulders just as the dip portion is starting.
One Arm Dumbbell- 50/6 (3each arm, one handed clean, PP each rep), 60kg 3"handled dumbbell/2 (1each arm), 70kg 3"handled dumbbell/f I had the 70kg dumbbell locked out, but as I stood up from the jerk it rolled out my hand due to the 3" handle. Not pleased!
Seated DB Press- 30/8, 40/6/6

Today was the first session to restart proper routined training. Plans are to just get back into the Tues- OH, Wed- Legs, Thurs- Tris, Fri- Back split.

Im back at UNi on the 20th, plans after that is as follows:

OH- 8weeks of axle with PP from rack as main accessory movement.
Legs- 8weeks of front squats with 180kg back squat for reps belt only as main accessory movement.
Tris- Just get strongest
Deads- 4weeks of reverse bands followed by speed pulls, then 12week cycle of Ortmayer routine. (Ortmayer routine can be used for any exercise, the spreadsheet I wrote of it can be found here: www.drop.io/ortmayer_deadlift_routine )


Pretty happy with how today went, thumb on right hand is really bothering me and not sure why so hopefully that will ease soon.

08/09/09

Jerk From Rack- 60/6, 100/3/3, 120/3

Push Press From Rack- 80/6, 100/3/3

Clean (last rep pressed)- 100/3, 110/3, 120/3, 130/2 (just missed press)

Standing BB Press- 60/8, 80/3

Seated BB Press- 60/6, 80/3/5

Solid session today, hit a pretty easy beltless squat PB and found the right bar placement for front squats.
09/09/09
Squats- 60/6, 100/6, 140/6, 180/3, 200/1, 220/1 Beltless PB, 230/1, 250/oish 220kg beltless was pretty easy, messed my set up though and came down too slow so hit a bit of a sticking point half way up cause form was off. 230kg was with a belt and was easy too. Put the my metal viking squatter on (straps down) for 250kg and could only get to a 1/4 squat cause suit just stopped dead.
Leg Press- 220/6, 300/6, 340/6, 380/6 Felt easy, think 420kg was definetly there today, maybe more.
Front Squats- 60/4, 100/4, 140/3, 160/2, 170/2Belt on from 160kg, went for a 3rd rep at 160kg but bar hit the catchbar and lost my form. Definetly found my groove though cause the bar sat perfectly and 170kg for a double felt effortless.
Chain Suspended Anderson Squats- 140/6, 180/6, 220/2 Used the Draper Handle  with turns the barbell into a SSB, but it kept sliding away from centre which messed things up.

Nice session today, first tris session in between 4 to 6weeks so considering that I'm pretty happy.

10/09/09

CG Bench- 60/6, 100/6, 120/4 Not lost too much on these, maybe 2 or 3reps so happy enough.

3Board CG Bench- 100/6, 120/3 First time trying these, bit different but not too keen.

Seated OH Lockout- 60/6, 100/6/6 Not happy with this, usually 100kg is easy on lockouts but heavy today. Hopefully it'll come back quickly.

Seated DB OH Ext- 35/8, 45/8, 55/3, 45/10

Finished off with 2runs of tricep circuit (dips, bar PDs, rope PDs 8reps each) back to back and then incline cross lateral extension. Really like the cross laterals as a last finish off pump for the triceps.