mrbeige's Strongman Journal - More deadlift vids pg78

SSCV this lunchtime = 4.9 km walk in 52 mins, according to CardioTrainer

Pull day today:
 
Warm up on the cross-trainer for 5mins at level 8
 
Deadlift
50x8 (warm up) 
90x5 + 38kgs
90x5 + 30kgs
95x5 + 5kgs
105x5 + 15kgs
115x5 + 25kgs  
Had really good back pump after these. Pleased to get the weight up a fair bit on the first week.
 
Barbell Curl 
17x10 (warm up )
22x5 
32x5 + 5kgs
32x5 
32x4 - 1rep (failure)
27x4 - 5kgs 
Disappointed with these. I wanted to increase the weight, and went to soon I think, maybe should have done an additional warm up at 27kgs??
 
Barbell Row
50x8 (warm up) 
60x5 + 18kgs
70x5 + 12kgs
70x5 + 12kgs
75x5 + 5kgs
75x5 + 5kgs
Pleased with these too. didn't go any heavier, as I felt the ROM was at the point of decreasing.
 
Wide Grip chins (assisted) (calculated from bodyweight)
53.5x8 (warm up)
58x5
58x5
58x5
58x5
62x5
Added these in this week, as I like the way they exhaust my lats.
 
Cardio
5mins inclined walk at 6kph and incline 5
10mins HIIT  on the treadmill (14kph/1min, 6kph/30secs)
 
Finished off with some quick Abs work
Leg raise and weighted crunch x 14 (used medicine ball)
Side plank (left and right) held for ~45 seconds each side
Plank held for ~45 seconds
45second rest
Leg raise and weighted crunch x 10 (used medicine ball)
45second rest
Leg raise and weighted crunch x 10 (used medicine ball)

Nice session there dude, those Deads are coming along very nicely, super stuff!!

SSCV today = 8.4km walk along the river Cam, completed in 86mins according to CardioTrainer. Bloody lovely day for it too!

Push Day today; stats are......   
 
Warm up 
5minutes on the rowing machine
5-10 minutes rotator cuff exercises, inc. cuban press, shoulder press-ups, shoulder dips, static stretching
 
BB Bench Press (no spotter)
Press-ups x10 (warm up) 
50x5 (warm up)
65x5 + 5kgs
65x5 + 5kgs
68x5 + 3kgs
70x5 + 2kgs
70x4 + 2kgs - 1rep (failure + looked a bit of a div wrestling with the bar, will sk one of the staff to spot me next time...!)
Felt stronger on these today.
 
DB Shoulder Press 
4x10 (warm up) 
10.8x5 (warm up) 
16x5 
16x5 
16x5 - 2.6kgs
18.6x4 
16x5 - 2.6kgs
Shoulders were feeling a bit weak, I guess after the bench pressing, so probably should have stuck to 16kgs. What I could really do with is a 17kg DB at the gym, bit sadly it's a bit crap, with silly jumps in weight.
 
EZ Skull-crushers 
30x5
35x4 (failure)
33x4 (failure)
30x5
30x4 (failure)
Something tells me I should have stuck to 30kgs
 
Dips (assisted) (weights calculated from  bodyweight)
No#12 - 58x10
No#10 - 65x10
No#8 - 70x5
No#6 - 76x5
No#6 - 76x5
No#5 - 78x5
No#4 - 81x5  
Added this exercise in this week, just to finish me off!
 
Finished up with 1km run in 5.08

Solid session there mate, well done, been there with the BB BP, I looked a right twat with half the bar listing heavily on the floor and me struggling to get it off away from crushing my nuts..lol
 
My triceps are still fried from Skulls the other day, & the Gym owner got me doing EZ Bar Skulls / CG press 3 X 20 supersets this morning to take my mind off the knee thing, the pump and pain were equal in awesomeness...LOL
 
Have a good weekend dude.

just had a read of your journo mrB,, looking good sir,5x5 is a good  routine,keep up the good work,,,,,,,,,,,,,

Cheers guys, DOMS are just setting in now hehe.

Enjoying the 5x5 routine, it definitely feels like it's working!

OK, so a proper reply this time, as so my triceps are totally fried, as is my chest, as it goes.
 

On The Flop
My triceps are still fried from Skulls the other day, & the Gym owner got me doing EZ Bar Skulls / CG press 3 X 20 supersets this morning to take my mind off the knee thing, the pump and pain were equal in awesomeness...LOL

That's one hell of a super set, I'm not surprised the pump and pain were 'awesome'. I did my dips straight after my skulls, so got a bit of a sweat on. Might super set them next time.

tyrob
just had a read of your journo mrB,, looking good sir,5x5 is a good  routine,keep up the good work,,,,,,,,,,,,,

Thanks mate, yeah the 5x5 seems pretty good. Definitely feeling the DOMS from it, and about as much as when I was doing the GVT.
 

10mins on my 10kg (homemade) Bulgarian bag.
 
3 rounds of;
10 round head rotations clockwise
10 round head rotations anticlockwise
10 swings
10 jumping squats
10 lunges
10 side lunges
10 right curl and press
10 left curl and press
 
This seriously gets my heart pounding, to the point where I need about 2mins recovery between each round. Hopefully that will improve, but by Christ it's knackering! I did consider taking some of the sand out of it, to make it a little lighter, but my wife said I should leave it as it is!

Review today, was expecting it to be a bit crap as I've been on holiday for two weeks, Anyhow....
 
Weight: 89.40kgs 
Lean body mass: 77.56kg + 0.5kgs
Body fat: 11.84kg + 1.5kgs 
BF %: 13.2% 
 
Effectively I've added 1.5kgs of FAT, and only 0.5kgs of lean body mass!! Bit gutted, but to be expected really. Next review will be in June. So, on with the show;
 
Legs day today 
A day behind at the mo, so need to catch that up at this week somehow...anyway...   

Warm-up 
5mins stationary bike 
Stretching   
 
SLDL 
37x10 (warm-up)
80x5 + 10kgs
90x5 + 10kgs
97.5x5 + 7.5kgs
97.5x5 + 7.5kgs
100x5 + 5kgs
Felt strong on these this week, so upped the weight, and broke 100kgs for reps!
 
Front squats
17x10 (warm-up) 
37x5 (warm-up) 
52.5x5 - 2.5kgs
52.5x5 + 2.5kgs
52.5x5 + 2.5kgs
52.5x5 + 2.5kgs
52.5x5 - 2.5kgs
Used a slightly different technique for holding the bar as suggested by one of the guys at the gym, and used the BB stand as a means to get the BB in position. Weight still _fairly_ easy on my legs but my back felt much better. 
 
Smith Back Squats
I thought that I really hadn't given my legs enough, so did some squats on the Smith, with feet positioned slightly further forward, as suggested by some of the guys on here.
52x5  (warm-up)
62x5 
72x5 
82x5 
82x5 
87x5 
 
Cardio
None today, as time was short due to my review

SSCV = 3.4km walk in 35minutes (5.8kph)

hello.sorry to intrude..nice journal...I may have inadvertently pinched some ideas...but i wouldn't swear to it in court!

No worries. Thanks
 
What ideas might you have 'inadvertently' stolen??

Smith back squats....brave man...that contraption scares the **** out of me....LOL
 
Improvements are coming along very nicely mate, bet your legs are half way to DOMSVILLE with that lot eh?

mrbeige


No worries. Thanks

What ideas might you have 'inadvertently' stolen??

welll....some of the ab work as mine are pants and I don't have any abs to speak of...trying different things to persuade them to come out, and along with that, I never know fi the times I do cardio are any  good or not, so I read  what others do and then try to beat or do the same and see how I feel....little bits and bobs....just to chalenge myself and keep thing sinteresting....

On The Flop


Smith back squats....brave man...that contraption scares the **** out of me....LOL

Improvements are coming along very nicely mate, bet your legs are half way to DOMSVILLE with that lot eh?

Nah, they're OK. Position your feet further forward and your movement is pretty close  to a normal squat. Didn't tire my quads enough with those weights though. My hams on the other hand are definitely halfway to DOMSVILLE! One of the guys at work said to me earlier "you're walking funny...legs day was it?" That made me laugh!
 
I do however I have some DOMS in my lower back to, so I wonder whether my form on my SLDLs is ok. I only just bend my legs right at the bottom of the movement, and try and keep a neutral spine position. Will try and get a vid next time.
 

Northerngal
welll....some of the ab work as mine are pants and I don't have any abs to speak of...trying different things to persuade them to come out, and along with that, I never know fi the times I do cardio are any  good or not, so I read  what others do and then try to beat or do the same and see how I feel....little bits and bobs....just to chalenge myself and keep thing sinteresting....

Aaaaah, I see! I keep reading other's threads and thinking the same. I wouldn't copy me, I'm a proper newbie haha! I should probably stick with a routine for a while though.
 
I forgot to add my abs work from yesterday, as it goes
 
Abs work
Leg raise and weighted crunch x 12 (used medicine ball) 
Hanging leg raises to failure (managed like 4.5 haha!)
Plank held for ~45 seconds 
45second rest 
Weighted crunch x 10 (used medicine ball) 
Side plank (left and right) held for ~45 seconds each side 
Plank held for ~45 seconds 
I was knackered after that lot....should do three rounds really....

Pull day today: 
  
Warm up on the cross-trainer for 5mins at level 7 
  
Deadlift 
60x10 (warm up)  
100x5 + 10kgs 
100x5 + 10kgs 
110x5 + 15kgs 
110x5 + 5kgs 
115x5   
Again very pleased with these numbers feeling really strong on these
  
EZ Barbell Curl  
17x10 (warm up ) 
30x5 + 8kgs
30x5 - 2kgs 
30x5 - 2kgs
32.5x4 + 0.5kgs 
32.5x4 + 5.5kgs  
Much better this week, got the weight right! 
  
Barbell Row 
60x5 
70x5 
70x5
65x5 - 10kgs 
65x5 - 10kgs 
Not sure what's going on here, didn't feel too strong at all. Can't work it out. Form was crap too 
  
Wide Grip chins (assisted) (calculated from bodyweight) 
62x5 (warm up) 
62x5 + 7kgs
62x5 + 7kgs 
62x5 + 7kgs
62x5 + 7kgs
62x5
These felt good as well. Just about managed the last rep, as my grip started failing. 
  
Cardio 
5mins inclined walk at 6.5kph and incline 5 
1km in 4.48
Tabata for 4 minutes @ 16.5kph
I think my heart rate was measured at about 179bpm, just as I'd finished!! 

Haven't been putting my diet down, but here is today and yesterday as an example;
 
Yesterday, rest day
7.30 - mrBeige liquid-breakfast - 60g oats, Tbsp peanut butter, Tbsp of low fat natural yoghurt, 40g Iron Science 90% Whey Isolate, banana, tsp honey and 300ml of milk = awesome
10.30 - Iron Science All-in-One shake
12.30 - Homemade Spag Bol with 75g cooked wholewheat pasta, Activia yogurt, 60g grapes
4.00 - 3 boiled eggs, 75g cooked wholewheat pasta + salad + EVOO
5.30 - 60g mixed fruit and nuts (Tesco special)
7.00 - Enchiladas (my wife's choice, but normally we have meat + 2/3 veg + carb)
9.00 - Cottage cheese with 1/2 tin tuna
 
 
Today, workout day
7.30 - 3xWeetabix, Tbsp of low fat natural yogurt, banana and 250ml of milk
10.30 - Iron Science All-in-One shake
12.30 - 100g smoked mackeral, half an avocado, 75g cooked wholewheat pasta + salad + EVOO, Activia yogurt, 60g grapes
4.00 - 100g smoked mackeral, 75g cooked wholewheat pasta + salad + EVOO
5.30 - 60g mixed fruit and nuts
7.00 - Workout
8.45 - Iron Science All-in-One shake
9.15 - Two chicken fajitas with ALL the trimmings! (I think my wife is turning Mexican...)
 
Evening meals can be all sorts, from Thai fish curry, to Omelette, to Chicken Casserole, to Sausage and Mash. Either way normally we eat at least two veg with it, normally including broccoli. Definitely have a taste for Thai curries at the mo, especially when I make the curry paste from scratch. I usually use River Cobbler from Tesco, as it's cheap as chips and doesn't flake into a million pieces when you cook it.
 
How does that look??

Thai food is the nuts mate, love RED / GREEN curries to death
 
I find BB Rows a struggle sometimes, I always do DEADS first and think that may pre-exhaust the arms and makes them a bit of an effort, therefore the form slips a little.
 
Nice session though mate, adding weight regulary which is a good sign.