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Helpful ReplyHot!Toolmonkey - Strongman in the making

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TOOLMONKEY
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2015/08/06 20:29:09 (permalink)

Toolmonkey - Strongman in the making

After 22 years of training and never really getting the results I wanted or believe I can achieve I thought starting a journal and tracking progress might help.
 
Started in the gym at 16 and did pretty well until I discovered booze, fags and women when I joined the military at 19. Carried on training but didn't really get anywhere for a couple of years and then it started to pick up again when I quit the fags and booze and met my future wife. Was at my strongest around the age of 22-23 and then my wife gave birth to triplets in 2000. Since then I have just been plodding along not really making any progress. In the first half of last year I became quite disillusioned with training, nothing felt right, all the lifts felt awkward and I was just going backwards.
 
Things all came to a head in June last year when my wife and daughter became ill at the same time. My daughter spent 4 months in hospital and my wife was diagnosed with a long term illness. All the kids have Autism and this, coupled with my wife and daughter being ill I fell apart, quite spectacularly. Severe depression, panic attacks (thought it was a heart attack), quite a bit of time off sick all lead to me becoming a couch potato and not bothering with the gym. What muscle I did have evaporated in to thin air.
 
Started medication and things started to pick up a little, finally got back into the gym straight after Christmas. Bit of a shock to say the least, never felt so weak. Took this as an opportunity to deconstruct all of the major lifts (squat, bench, deads, pendlay row, over head press) and start form scratch. First 6 weeks was just working on technique with very modest weight. Then went on to a 5x5 routine 3 times a week squats, bench, pendlay row and deads, over head press and dips alternated between workouts. Did this for 3 months and made some good progress, surpassing all the weights where they felt awkward last year. Since then I have been playing about with different set and rep schemes to try and figure out what works best for me. 6-8 weeks of 5x5 increasing 1.5 to 2.5 kg on the bigger lifts and .5 to 1kg on the smaller lifts per week followed by 4 weeks of higher rep lower weights with similar increases per session on the major lifts seems to be what works well. Once I go back to the 5x5 the weight is a little lower than the last session but I am usually able to cruise through the weight I previously stalled on.
 
So where am I now?
 
Current 1 rep maxes were tested a month or so ago, they were ugly as hell so I'm not that fussed to be honest. Don't try them very often, maybe once or twice a year. The main thing is the weights are increasing on a regular basis during my usual workouts.
 
10 rep maxes are - squat 150kg, deads 165kg, bench 110kg, over head press 65kg, pendlay row 100kg.
 
Body weight - 95kg circa 20% fatness
 
Diet - I'm not doing anything crazy. Just sensible 2300-2800 calories daily. Lots of fish, rice, pasta, sweet potatoes, chicken, vegetables, fruit, steak, eggs, nuts etc. all the good stuff. Protein around 130g, fats 110g and the rest from carbs. Weekends I usually have one meal on a Saturday and Sunday that is not so clean, maybe a beer and a chocolate bar. 
 
Cardio - Hate it apart from cycling, cycle to and from work every day, 3 miles each way. Downhill most of the way to work, 2 miles up a 4-6% hill on the way home. I usually go balls out on the way home, takes about 8-10 minutes up the hill, sweating like a pig when I get home. Usually go out for 30-40 miles on a weekend, don't do hills on this, stick to the flat between 23-26 mph average. I think this is enough.

 
Goals - Trim up a bit, mostly strength orientated and some extra muscle as a bonus.
 
Going on a much needed holiday next week to Egypt for 2 weeks. Will train early in the morning as they have a gym, just some light work to keep me ticking over, cant sit around for 2 weeks doing nothing.
 
Will take some pics when I get back and have a tan, maybe, if I'm brave enough.
post edited by TOOLMONKEY - 2016/03/06 09:57:45

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



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TOOLMONKEY
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/07 10:11:58 (permalink)
Training last night, away with work at the moment in Germany, couple of decent gyms about. No enthusiasm for the gym while working away, 90 hour weeks are a killer.
 
Deadlift
10 x 60
5 x 100
3 x 120
2 x 140
5 x 5 162.5
 
OHP - My weakest lift by miles, takes me along time to make any real progress.
10 x bar
5 x 30
5 x 40
5 x 5 65
 
Super-set wide grip pull ups and dips
5x5 pull ups
5 x to failure on dips
 

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



#2
TOOLMONKEY
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/09 21:57:22 (permalink)
Bit of a mixed bag tonight in terms of performance, just ran out of steam on the bench.
 
Squats - Felt good, nice and quick out the bottom.
10 x bar
10 x 60
5 x 80
5 x 100
3 x 120
5 x 5 140
 
Bench - First 3 sets @ 105 were fine then just hit a brick wall
10 x bar
10 x 40
8 x 60
5 x 80
5 x 105
5 x 105
5 x 105
3 x 105
3 x 105
 
Pendlay row
10 x 40
5 x 60
5 x 80
5 x 5 90

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



#3
Ox
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/09 22:42:41 (permalink)
Welcome to the journal section mate. Sounds like things have been tough the past few years but you're making some very positive steps forwards now, some very nice lifting mate.

Best of luck with it all and if you need any help or advice we are all here to help and support. Strong squatting there by the way mate :)

 
 
 
 
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#4
Floydy
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/09 23:27:19 (permalink)
I echo what The Ox said mate. Good looking routine so far and some well thought out plans too.
It will be a pleasure to follow your progress
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TOOLMONKEY
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/10 11:54:32 (permalink)
Ox
Welcome to the journal section mate. Sounds like things have been tough the past few years but you're making some very positive steps forwards now, some very nice lifting mate.

Best of luck with it all and if you need any help or advice we are all here to help and support. Strong squatting there by the way mate :)

 
Cheers ox, squats had been the bain of my life for a while. Only real change I have made is moving to a low bar squat, just feels so much more comfortable. 

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



#6
TOOLMONKEY
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/10 11:55:27 (permalink)
Floydy
I echo what The Ox said mate. Good looking routine so far and some well thought out plans too.
It will be a pleasure to follow your progress



Ta mate, haven't really spent much time in the Journal section before, having a read through some now, picking up a few ideas.

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



#7
Floydy
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/10 21:56:13 (permalink)
TOOLMONKEY
Floydy
I echo what The Ox said mate. Good looking routine so far and some well thought out plans too.
It will be a pleasure to follow your progress



Ta mate, haven't really spent much time in the Journal section before, having a read through some now, picking up a few ideas.


Good man. It's a great little community we have in there bud.
#8
TOOLMONKEY
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/11 13:31:21 (permalink)
Last session before holiday, full on cant be arsed at the moment, looking forward to having a break.
 
Deadlift
10 x 60
5 x 100
3 x 120
2 x 140
5 x 5 165
 
OHP 
10 x bar
5 x 30
5 x 40
3 x 5 67.5
2 x 4 67.5
 
Super-set wide grip pull ups and dips
5x5 pull ups
5 x to failure on dips

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



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Floydy
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/11 14:10:53 (permalink)
Pretty decent effort mate, I know what it's like when you're in 'holiday mode'. Where is your time off taking you?
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TOOLMONKEY
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/11 17:01:35 (permalink)
Floydy
Pretty decent effort mate, I know what it's like when you're in 'holiday mode'. Where is your time off taking you?




Off to Egypt, 2 weeks chilling with the wife and kids, plenty of snorkeling to do.

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



#11
Floydy
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/11 17:59:57 (permalink)
TOOLMONKEY
Floydy
Pretty decent effort mate, I know what it's like when you're in 'holiday mode'. Where is your time off taking you?




Off to Egypt, 2 weeks chilling with the wife and kids, plenty of snorkeling to do.


Fantastic mate. Have a great time buddy.
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Ox
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/11 19:46:36 (permalink)
Nice deads mate!
 
Enjoy the break :) Sounds awesome!

 
 
 
 
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#13
TOOLMONKEY
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/28 11:29:08 (permalink)
Back from Holiday on Wednesday, first gym session in almost 3 weeks last night, god I felt weak.
 
Took it fairly easy.
 
Warmed up to
 
Squat 4 x 4 @ 130kg
Bench 4 x 5 @ 90kg
Pendlay Row 4 x 5 @ 80kg
 
Sore as this morning, hate coming back after time off as it feels like a massive step back.
 
Plan moving forwards is to spend the next 2 weeks easing myself back in slowly, 4 weeks or so getting my numbers back up to pre holiday levels.
 
After this am going to start on incorporating some reverse band work in. Been reading up on holiday and looks like it could be useful, as well as a nice change.
 
Going to stick with the 5 x 5 style to begin with :-
 
A - Squat 5 x 5, Bench 5 x 5, Pendlay Row 5 x 5 
B - Squat 5 x 5, Deadlift 1 x 5 @ 5 rep max, OHP 5 x 5
 
Will start playing around with 5/3/1 and other methods once I have got in the groove.

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



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Floydy
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/28 12:12:43 (permalink)
Wise and cautious move to ease yourself back into it mate. Some would panic and try to go 'Hell for leather' to make up for lost time (i.e. me lol).
Good luck with the 5x5's.
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TOOLMONKEY
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/29 19:14:24 (permalink)
Floydy
Wise and cautious move to ease yourself back into it mate. Some would panic and try to go 'Hell for leather' to make up for lost time (i.e. me lol).
Good luck with the 5x5's.



Yes mate, made that mistake before, put yourself 12 weeks back rather than 4 by pulling something.

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



#16
TOOLMONKEY
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/29 19:19:00 (permalink)
Today's session, lots of warming up followed by
 
Squats 4 x 4 @ 132.5 - Felt much better today after the awful session on Thursday
Deadlifts, started with the bar at 5 reps and kept adding 20k for another 5 reps up to 140 for 5 reps. Never done deadlifts after squats before, felt wobbly as hell. 
OHP - 5 x 5 @ 50 felt ok.
 
3-4 weeks and I think I should be back at pre holiday numbers
 

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



#17
Tynelad
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/29 19:50:05 (permalink)
Your work out for whole body?
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westy_1981
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/29 21:04:34 (permalink)
Welcome and good luck with everything. Shape up comp coming in September might give even more focus :-)
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Floydy
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Re: Toolmonkey - From dadbod to, well I'm not sure 2015/08/30 12:27:01 (permalink)
Deadlifts following squats must have been a killer. Bet you're feeling it today mate?
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