On The Road To World's Strongest Man 2015!

You're getting crazy strong bro

I wouldn't go that far bud!

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BetterBodies Glasgow

Trained both days this weekend, both quite easy sessions just to get me used to events again, but also to get me used to the new woekload I'll be doing prior to SSM.

Saturday was more conditioning stuff, whereas Sunday was heavier events.

20/3/10

Loading medley- 60k log, 90k stone, 100k keg, 70k farmers/ hand. All carried in for 10m then loaded to a platform 40 odd inches high. Done twice.

Yoke Duck Medley- 230k yoke, 150k duck 10m each. 310k yoke, 150k duck 10m each.

21/3/10

Cage Deadlift- Worked up in 5s to 470kg on the machine which equates to 313kg in the hands. Bit higher than will be at SSM, but good to get used to the motion of a machine.

Farmers- 70/20m/10m, 110/10m, 150/10m

Stones- All loads to about 44", 3stone runs. 1st run: 90, 110, 132. 2nd run: 110, 132, 142. 3rd run: 132, 142, 160 (missed 160, 5days training taking it's toll). Tried to lap the 187k a few times, got it off the ground, but just trying to figure out the best way to lift it cause the diameter is massive. Did a single load of 160k to finish.

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BetterBodies Glasgow

Righ back in the swing of it after the arnolds.

Liked the 'van deadlift simulator' vid.. Sabbath and deadlifting!!!

Stonehenge
 
Where the banshees live and they do live well

No rest for the wicked mate haha!

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BetterBodies Glasgow

Bit of a mixed bag today, not too sure of the reason cause I was feeling good and really up for it when I left the flat, but when I started felt tired and motivation seemed to drop a bit through the workout.

Don't know if it was the 5days of pretty intense training on the trott last week or just that I was training alone and didn't have my bro to push me a little bit further.

No excuses though, was pretty poor. Lots of carbs tonight to ensure I've ready for squats tomorrow. Decreasing the volume a bit though cause last weeks squats affected pretty much everything for a good while afterwards!

23/3/10

Incline Press- 60/6, 90/6/6/6 Pretty happy with these, upping ther weight each week and just using 3x6 to progress at a nice pace.

Axle C&P- 60/3/1, 100/2, 120/1, 140/1, 120/3 Not fast at all with these, was planning a 160k max, but everything felt slow. No power during the clean and then messing around before the press. Just no attacking enough!

Rack PP- 60/3, 100/3, 122.5/1/3/3/2

Seated DB Press- 30/8, 40/8/6/6

Hang Clean- 60/3, 100/3, 120/2, 100/5

Power Snatch- 60/3, 70/3, 80/3, 90/1

Finished with some rear delts and then a rower sprint.

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BetterBodies Glasgow

Bad one today, don't know what's going on. Just not feeling comfy under the bar during squats, seems like I can't find my line again after that lay off. Last week was the same. Another problem that I figured out is that today, the right side of my back was very tight and when I squatted I leaned to the left which then made my knee start to hurt.

Next week I think I may go heavy just to get my confidence back, big single and then some reps. Need to get the head back as well, just going in with no fire in the belly the last few days.

24/3/10

Squats- 60/6, 100/6, 140/4, 180/2, 225/4/3

Just left it there really, head was down and back really pumped. Did a few pause squats, some leg extensions and then got my brother to stretch my hamstrings and foam roll calves, hamstrings and back which seemed to loosen everything off. Last thing was he walked over my back which popped things back into place relieving alot of the pressure on my back as well.

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BetterBodies Glasgow

Good work as usual pal - Making me want to train!
Session is planned out of town April 3, although I'm not ready yet...

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

Good luck with the show man!

Quality one today, head back on and looking forward to deads tomorrow!

25/3/10

CG Bench- 60/8, 100/8, 120/6, 130/2/3/2/2

DB OH Ext- 40/10, 45/20/15

Standing Ez Bar Ext- 30/8, 50/8, 60/8/6/5

Finished with push downs and rower sprint.

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BetterBodies Glasgow

Ok one today, everything went pretty well apart from GMs.

26/3/10

Deadlifts- 60/6, 100/6, 140/4, 180/3, 220/2, 270/3/3/3

SLDL- 140/6, 180/6, 205/5

Bent Over Rows- 60/10, 100/8, 130/10

Pulldowns- 70/10, 85/10, 100/10/10

GMs- 70/8, 120/8, 130/5

Finished with abs and biceps.

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BetterBodies Glasgow

Alright one today, really suffering from wrist and elbow pain though. Went and got some oly coaching on Saturday and I think it's from that; my flexability in the rack position was terrible, but loosened off as the session progressed and I think that's what has caused the pain.

29/3/10

Incline Press- 60/6, 80/3, 100/4/4/4

Axle C&P- 60/3, 100/3, 120/3/3/3

Rack PP- 60/3, 100/3, 125/2/2/2

Seated DB Press- 30/8, 40/8/7

Power Snatch from hang- 60/3, 70/3, 80/3, 85/2, 90/2, 60/5/5/5

Finished with a rower sprint.

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BetterBodies Glasgow

Finally got my confidence back under the squat bar. Really attacked it today and didn't mess around like in weeks past. Did some 16" pulls to see how I feel for the NEC show afterwards since the gym is shut Friday and wasn't too keen on proper deads. Maybe wasn't the best idea as my back was knackered after the squats and went a bit sub-par.

31/3/10

Squats- 60/6, 100/6, 140/4, 180/3, 220/2, 240/5 PB Used a pair of old powerpants from 180kg since I'll use them in comp. Can't see them adding anything, bar a bit of tightness as they're literally coming apart at the seams. Belt on from 220kg and wrapped for 240kg. Really pleased though, previous PB was 3reps and I felt like I could of hit a 6th, but was wobbling about a bit. Bodes well for the cage squat at Scotland's as not going to have to worry about the balance issue when I get tired.

16" Axle Deads- 120/5, 220/3, 270/5, 300/2 Back was fried so put the belt on from the start, used straps as well to get used to the feeling. Think I may order some of the extra long Ironmind ones as the APT ones I've got are mega thick. Happy enough.

SLDL- 100/6, 150/6, 200/6, 220/3 PB, 230/2 PB Don't normally use a belt on these, but put it on today since back was sore. Went a good bit heavier and for less reps than normal since I had the belt, but a nice indication of what I can build upto beltless.

Hamstring Curl- 60/10, 80/10, 100/10, 120/6, 70/25

Leg Ext- 50/10, 70/10, 95/8, 60/12

Finished with some abs, biceps and a rower sprint.

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BetterBodies Glasgow

That workout above is some serious WORK! Well done

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

Damn solid session. Like the hang power snatches too! Prob my favourite version of the O-Lifts lol

Yeah love the hang power snatch mate!
Had to train at LA Fitness today due to uni gym, Marinecraft and also another pretty good gym being shut.

Set up wasn't great and the bars were terrible. Made do though and did some ok stuff.

5/4/10

Squat- 60/6, 100/6, 140/4, 180/2, 220/2, 250/5 PB 250k for 5 was easy, wish I had another week before NY cause 260k for 5 is there without a problem! Power pants on from 180k, 220k saw the belt and then wraps for 250kg.

Deadlifts- 70/3, 110/3, 150/3, 190/3, 230/3, 270/2/2 Just a wee bit today, focus is on squat more than deadlift so happy enough with this. Belt on from 230kg and used straps due to the rubbish smooth bars for the 270s.

SLDL- 70/8, 150/6, 190/6, 230/2 Belt from 190kg.

Finished with some upper back stuff and a bit of biceps.

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BetterBodies Glasgow

Trained at a gym here in New York today, just did some higher rep squats and then upto a single rep on dead and back assistance.

The bar for deadlift was terrible, luckily my bro had trained there a few days ago and got some straps, but even then they weren't helping when the weight got heavier.

16/4/10

Squat- 60/6, 100/6, 140/6/10/10

Deadlift- 100/6, 140/6, 180/3, 220/3, 240/1, 260/1

Seated Row- 60/10, 100/10, 140/10/10

HammerStrength Pulldown- 40/10, 60/10, 80/10, 100/10 This was a poor machine, even with 100kg a hand was easy! :(

T-Bar Row- 60/10, 80/10, 100/10

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BetterBodies Glasgow

Trained again today, nothing special like last time, but atleast I got some work in.

19/04/10

Bench Press- 60/6, 100/6, 120/3/3/3

Incline Bench- 60/6, 80/4, 100/2

Seated Press- 50/10, 70/10, 80/6/5/5/4, 60/10

Seated DBs- 30/8, 40/6/6

Finished with a good load of 90k pushdowns, sets of 10 for about 8sets I think it was.

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BetterBodies Glasgow

Trained again at the New York gym for the last time before I head home on Friday.

21/4/10
Deadlift- 60/10, 1006, 1406, 180/5, 220/5 After the 220k set I had to stop because I was apparently going through the ceiling and management started shouting at me :(
Seated Row- 90/10, 120/20, 135/10
Pulldown Machine- 20/10, 60/10/10/10
Single Arm Row Machine- 20/10, 60/10, 80/10, 100/10
Finished with some biceps and triceps.

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BetterBodies Glasgow

Really happy with today's session. First proper one since the 5th and hit some good PBs!
 
26/04/10
 
BTN Push Press- 60/5, 100/3, 120/2, 130/1 PB, 140/f/1 PB Had the bar too high on the first 140k set and hit myself in the head. Then second I got it sitting better and it went up nice.
 
Standing BB Strict- 60/8, 80/5/5/5/5/5 Just going to do 5x5 with these and add 2.5k each week till progress slows.
 
Incline DBs- 30/10, 40/8/6 Decided instead of just doing seated DBs after standing BB I'd do some other type of press. Want to work upto 40 for 3 8s and then up the weight.
 
Snatch- 60/3, 70/2, 80/2, 90/1, 95/1, 100/f/1 PB Really happy with these, starting to squat in better as well. Hardest thing today was using the oly style straps to save my thumbs. The shortness of them really gave me problems, but got the hang of it towards the end sets.
 
Hang Clean- 100/3, 110/3, 120/2/3/5 PB Really happy with these, catching it much lower and getting the elbows through much further. Missed the 3rd and 6th reps on the 1st and 3rd sets at 120k from losing balance during the catch.
 
Finished off with some lat raises.

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BetterBodies Glasgow

Happy with how things went today, nice to do some front squats again instead of backs for the last 6months.
 
28/04/2010
 
Front squats- 60/6, 100/6, 140/4, 170/3/3/3 PB Pleased with these, was suppoed to be 2x5, but tech was a little off. Will come through the next few weeks.
 
Pause Squats- 100/5, 140/5, 160/5 PB, 182.5/5 PB Liked these, can really see them helping me keep my position out of the hole on heavy squats. 400# was some good work, but had some left in the tank.
 
Plate Jumps- worked upto a single at 38", then 2sets of 6reps at 31"
 
Finished with some leg isolation stuff, hips and abs.

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BetterBodies Glasgow

cricket_fire


You're getting crazy strong bro

x2 keep it up, your well on your way to being a future contender in wsm!

Thank you very much Blue!

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BetterBodies Glasgow

Little bit off the pace today, atleast I can start training triceps consistantly again after missing sessions due to uni work and stuff the past few months.
29/04/10
Seated Lockouts- 60/6, 100/6, 125/5/5
Reverse Band CG Bench- 60/6, 100/6, 140/6/5/4, Bands Off 90/5/5/5/5
DB OH Ext- 40/10/10/10/8/8
Finished with some pushdowns.

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BetterBodies Glasgow

Great strength there. Good luck with it all mate!

My new journal - Pics first page.

Thank You!

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BetterBodies Glasgow

Forgot to write up my session from Friday, so here it is.
30/04/2010
16" Axle Deadlift- 70/6, 120/6, 170/4, 220/2, 270/3, 310/1, 270/3/3/3
SLDL- 120/6, 170/6, 190/6/6/6/6
Kroc Row- 50/10/10/10
Pulldowns- 70/10, 85/10, 100/10/10
GMs- 70/5, 100/5, 120/5, 130/5
Finished with extra hamstring work, abs and biceps.

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BetterBodies Glasgow

Here's todays training;
03/05/2010
IFSA Log- 50/6, 70/4, 90/3, 110/3, 130/1 110k were from floor. 130k was easy, went for the second, but the speed of the clean cause the plates on one side to fall off.
BTN PP- 60/3, 80/3, 100/3, 115/3, 130/f, 125/f, 60/3, 100/2, 120/2/4, 130/f, 100/3/3 No idea what was going on here, just count find the line. Putting it down to doing log first and being in a different environment from last week. Looking forward to next Tues though.
BB Standing Strict- 60/6, 82.5/5/5/5/5/5
Power Snatch- 60/3/3, 80/3/3/3
Hang Clean- 100/3/3, 120/3/3/3
1 Arm DB- 50/6 (3 each arm from floor), 60/5 (4 from shoulder with right, one with left) Just wanted to find my groove with these, felt pretty easy.

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BetterBodies Glasgow

Lovely overhead work there bsb

Journal

Bit disappointed about todays session; technique on certain things, namely fronts squats and BTN push press, seems to be all over the place this week. Managed to salvage the session though and get some good work in.
05/05/2010
Front Squats- 60/6/3, 100/6, 140/3, 177.5/1, 160/f, 140/6/6/6 177.5k was supposed to be 3x3, just lost it and the 160k at the bottom. Nice amount of reps on the 140s.
Pause Squats- 100/5, 140/5, 180/3, 190/3 PB Happy with these, hoping for a triple at 200k next week.
Leg Press- 170/6, 210/6, 250/6, 300/6, 340/6
Plate Jumps- set of 6 to 25" tyre, 4 walking jumps to 2 tyres at 40", 5sets of 6reps at 33"
GHR- 4sets of 8reps
Finished with some leg extensions, abs and then stretching.

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BetterBodies Glasgow

Nice one today, few different things since didn't have bands for revrese band CG bench; fun and some good work done though.
06/05/2010
Seated Lockouts (Smith)- 60/6, 110/3/3/3/3/3, 90/8/8 Was surprised at how much harder these were. Had the bar a good bit lower than usual and touching the head too.
CG Bench- 3 board: 60/6, 100/6, 130/3, no board: 100/3 120/3/3
Floor Press w/ chains- 60/6, 80/6, 90/3/3/3
Finished with some one arm db exts and pushdowns.
Then did some kettlebell stuff; messed around with a bottm up medley and then higher rep medleys for conditioning.

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BetterBodies Glasgow

Good one todaqy, pretty happy with everything.
07/05/2010
16" Deadlift- 60/6, 100/6, 140/4, 180/3, suit bottoms 220/3, straps up 260/3, 310/2, 280/3 Going to have to really get fired up for these on comp day, that height just puts me in a totally wrong position.
Speed Deads- 165/3/3/3/3 Just did these cause my bro was doing them, 4sets in about 2mins.
SLDL- 140/6, 180/5, 200/5 PB,210/4
Bent Over Rows- 60/8, 100/8, 120/8, 130/8, 140/8
Pulldowns- 50/8, 70/8, 85/8, 100/8
High Position GMs (suspended on chains)- 70/8, 110/8, 150/8, 190/8, 210/8 All done with neoprene belt only apart from the 210k where I put the powerbelt ontop.
Finsihed with some abs and tyre flip back and forth between me and my bro for some conditioning.

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BetterBodies Glasgow

Not too shabby today, only thing that was a bit off were power clean and hang snatch, but more technique issues after no doing them for a while than anything else.
11/05/2010
BTN PP- 60/6, 80/2, 100/3, 120/3, 130/2 PB, 120/3/3
One Arm DB- 45/10 (5 from each shoulder), 50/16 (all from shoulder, switched arms a few times)
Standing Strict BB- 60/6, 85/5/5/5
Incline DB- 30/8, 40/8/6/6
Power Clean- 60/3, 100/3, 110/3, 120/1, 130/f/f, 120/1 Quite disappointed with these as I've been doing 120k for 5 on hang cleans.
Hang Snatch- 60/3/3, 80/3/3, 90/2/1 Just nothing left after the 1st rep of the second set at 90kg.
Finished with some lateral raises.

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BetterBodies Glasgow

Nice one today, got some good reps in on the front squats to help get the technique back. Think the best I've done is 160k for 6 so getting back up there now!
12/05/2010
Front Squats- 60/6, 100/6, 140/2, 150/6/6/6
Paused Squats- 100/5, 140/3, 170/3, 190/4 PB, 160/8
Plate Jumps- 4sets of 6 at 33"
Finished with some leg extensions and abs.

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BetterBodies Glasgow

Bit off today, but still got some good work done.
13/05/2010
CG Bench- 60/6, 100/6, 120/3, 100/8/8
CG Board Bench- 80/15/13 3reps at no board, 1 board, 2 board, 3 board and 4 board
OH DB Ext- 40/8, 45/8, 50/8
Finished with pushdowns

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BetterBodies Glasgow

Quite a disappointing session today, deadlift just isn't wanting to go to plan these days. Have things in place after NEC though to hopefully fix this!
14/05/2010
Deadlift- 70/6, 100/6, 170/3, suit bottoms and belt 220/2, straps up 270/1, 290/1, 310/f, 290/2 Don't know what happened with the 310k, that really should be there anytime in the suit, on the plus side the 290k was alot less hitched that the 300k double in just the belt on Xmas day.
SLDL- 120/5, 170/5, 200/5 PB, 205/3
Barbell Row- 140/8, 150/8, 170/6
Kroc Row- 50/12/15/15
Hamstring Curl- 60/8, 90/8, 110/8, 70/20
Lat Pulldown- 75/8, 90/8, 100/10/10
Finished with some biceps and abs.

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BetterBodies Glasgow

As the comp went quite bad and since I'm going home and having a weeks rest decided to train today. Got a text from Stuart Murray who is organising the UK's Qualifier, btn pp is now btn any means so did some jerk today.
24/05/10
BTN Jerk- 60/3/3, 100/3, 120/3, 140/1, 150/f/f/f, 120/3/3, 130/3 Ego got the better of me a little on the 150s, they and all the previous sets were more push press than anything else. Really worked on getting under the bar on the 120s, first set was too deliberate, second was better and then the 130s were effortless!
Standing BB Press- 60/5 btn, 80/3, 85/3/3/3/3/3
Incline Dumbbell- 30/8, 40/8/8/8
Power Snatch- 60/3/3, 80/3/3, 90/1, 100/f, 80/3 Was surprised I missed the 100k cause the 90k felt so easy. Thing I just thought about it far too much.
Hang Clean- 80/3, 110/3/3/3 Last rep on the 2nd and 3rd 110k sets were push pressed afterwards.
Finished with some lat raises.

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BetterBodies Glasgow

Back in the gym today, felt nice and refreshed and I think it showed; hopefully tomorrow will be the same.
03/06/2010
CG Bench (paused)- 60/6/6, 100/6, 110/3, 115/3/3/3 Decided to do these paused from now on so that the tricep is doing the work rather than bouncing off the chest.
OH Smith Lockouts- 50/8, 80/8, 110/5
Seated Ez-Bar Ext- 40/8, 60/6/6
CG Board Press (0,1,2,3,4)- 60/4reps at each board, 80/3 reps on each, only 1 at 4 board
Finished off with pushdowns and cable extensions.

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BetterBodies Glasgow

Really enjoyed deadlifts today, started a new way of training to help remove the hitch and strengthen the lockout and I underestimated just how hard work it was.
04/06/2010
Block Pulls 14"- 60/8, 110/6, 140/6, 180/3, 220/3, 260/1, 280/1, 290/f, 252.5/3/3/3 Was very surprised at failing the 290k, 280k flew up but the 290k just stopped dead at about mid thigh, right about where I'd hitch it.
Speed Deads- 140/3, 180/3, 200/3/3/3/3/3/3 The plan was to pull 10 triples at 200k, but I totally underestimated how much the block pulls would take out of me, the lockout on the last rep of the last 3sets was so slow.
SLDL- 60/6, 100/6, 140/6, 180/6
GHR- 1set of 8 with BW, added a mini band and did 5sets of 8reps
Grappler Row- 20k per hand/8, 30/8, 50/8, 60/6
Seated Row- 60/10, 80/10, 100/15/15
Shrugs- 100/10, 140/10, 180/10, 220/10, 260/8
Finished off with biceps and ab work.

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BetterBodies Glasgow

Great lifts big fella, what sort of rest period during the speed deads? Well impressive shrugs, are you gripping alternate palm out / palm in or both palms in? I can shrug out 200 but only alternate grip, normal and I lose the grip after about 2. (no straps mind)

Predatornutrition.com Board Rep

The rest was 30s for the first three sets then I upped it to a minute cause I was fatiguing far too quickly.

On the shrugs I used straps as the hands were sore from everything else I had done, but if I had to do it no straps I would of used an alternate or hook grip.

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BetterBodies Glasgow