Strength progression and Tough Mudder training

Speed for Squat 
10 sets x 2 reps 90kg (60% max) less than a minute between sets
 
Shrugs with barbell
1 set x 12 reps 60kg
1 set x 12 reps 90kg
1 set x 15 reps 110kg
2 sets x 15 reps 120kg
 
Leg curls
1 set x 12 reps
2 set x 12 reps
1 set x 10 reps
(weight increase with each set)
 
Lat pulldown
1 set x 15 reps
2 set x 10 reps
1 set x 8 reps
(weight increase with each set)
 
 

I have been training roughly 8 months, when I first started my squat max was 80kg, bench max was 60kg and my deadlift max was 100kg at a bodyweight of 72kg. I have never taken any steroids, I've just tried to eat as much food as I can and train as hard as possible, I have made steady progress since I started  training  Now my max`s are squat 160kg, bench 110kg and deadlift 180kg at a bodyweight of 85kg. If anyone has any tips or advice on how to build strength quickly, or any changes I can make to my training routines then I appreciate the feedback thanks lads. 

Good luck with it pal. I'll follow along for sure
 
Are you using a Westside style setup?

In aswell, good luck dude!

cheers lads :) cricket_ fire I have been following the classic Westside  program but tweaked it slightly and added another day of mostly ohp`s. my main problem is when my bodyweight was 76kg I was roughly on the same max`s as I am now at 85kg which has confused me, as my strength has only gone up around 10kg on the three movements :\ p,s be  uploading today's routine in ten minutes.

Overhead push press
1 set x 10 reps bar
1 set x 5 reps 50kg
1 set x 5 reps 60kg
1 set x 2 reps 70kg
2 sets x 2 reps 80kg
 
Power snatch 
1 set x 10 reps bar
2 set x 5 reps 50kg
3 sets x 2 reps 55kg
 
Power clean
1 set x 5 reps 50kg
2 sets x 5 reps 60kg
2 sets x 5 reps 70kg
 
Smith machine ohp
1 set x 7 reps 50kg
1 set x 5 reps 60kg
1 set x 5 reps 70kg
1 set x 5 reps 80kg
2 sets x 5 reps 90kg
2 sets x 3 reps 90kg (with 30 second rest between sets)
 
 

Nice training mate, will follow along.

Sweet pressing session mate, some strong o/h work on the (devils machine)smiths aswell.

cheers fellas, felt like utter **** this morning as I had one too many last night but, still got myself down to the gym so here is today's workout... 
 
bench press
15 reps barbell
5 reps x 60kg
3 reps x 70kg
3 reps x 80kg
5 reps x 90kg
5 reps x 95kg
5 reps  x 95kg 
 
incline bench press close grip
I hold my grip at around 12 inch, on heavier sets I moved them to around 8 to 10 inch.
5 reps x 50kg
5 reps x 60kg
5 reps x 70kg
5 reps x 75kg
5 reps x 75kg
 
straight bar triceps push down
8 reps x 15kg
8 reps x 30kg
6 reps x 60kg
7 reps x 60kg
7 reps x 70kg dropset 15 reps x 35kg
 
Pullups (palms facing each other)
10 reps 
10 reps 
8 reps 
8 reps
 I always try to do my pullups  with as much control a  possible with at least 3 seconds on the way down, with 2 seconds on the way up.
 
 

I was planning on some heavy deadlifts today, but I had to change my workout to just a leg blast. Which is due to having a slight strain in my shoulder from Wednesday. 
 
Leg press
12 reps x 80kg
10 reps x 120kg
8 reps x 160kg
7 reps x 200kg
6 reps x 240kg
6 reps x 2 sets 260kg
12 reps x 2 sets 160kg
 
 Leg curls
12 reps x 15kg
8 reps x 30kg
6 reps x 40kg
5 reps x 40kg
 
Leg extension
10 reps x 15kg
8 reps x 35kg
8 reps x 50kg
7 reps x 75kg
7 reps x 75kg
8 reps x 75kg (last rep of this set was after a ten second rest)
 
I plan on getting my shoulder iced up tonight, so I hopefully feel fresh for speed bench tomorrow :/ if anyone has any advice on how to deal with little niggles other than ice packs and nurofen then let us know lads. 

Nice pressing bro
 
For the niggle, you could try contrast showers as well (hot as possible alternating with cold as possible)

I usually stick to lots of neurofen to at least dull the pain..lol

Nice work though dude, why no squats?

These little pulls don't half piss me off mate, had one in my left wrist, left pec and now left shoulder :|

Didn't fancy squats either as I use my arms to keep the bar under control throughout the lift. Which I didn't think would be very good for my shoulder.

All summer last year I was hit with injury after injury and all the associated niggles, it is a right fkn bore mate..lol...fingers crossed yours sort themselves out.

hard luck pal hopefully this year will be less injury prone for you. Felt the pull in my shoulder as much as yesterday but thought I better get to the gym and do a bit :) something is always better than nothing I suppose.
 
Speed for bench
3 reps x 10 sets 60kg with 40 second rest between sets 
 
Incline close grip bench press 
8 reps x 4 sets 60kg
16 reps x 1 set 60kg (wanted to feel the burn)
 
straight bar pull down (triceps)
12 reps x 15kg
12 reps x 30kg
12 reps x 40kg
12 reps x 60kg
12 reps x 60kg
 
V bar pull down (back)
15 reps x 30kg
12 reps x 50kg
10 reps x 70kg
8 reps x 80kg
8 reps x 80kg dropset 10 reps x 40kg
 
Just a ticking over session today/speed as I didn't want to strain my shoulder anymore, so I didn't really want to drop below 8 reps.

Nice work mate. How's you shoulder holding up?

my shoulder has been causing me loads of problems mate, its been sapping my strength. I think it's because I dont want to make it any worse. here's today's workout....
 
Deadlift
10 x bar
5 x 60kg
2 x 100kg
1 x 120kg
1 x 140kg
1 x 160kg
1 x170kg
 failed 190kg shouldn't of really attempted it if I'm honest as I was in pain with the pull in my trap.
5 x 140kg (2 sets)
 
Deadlift off platform (could just get feet under the barbell)
5 x 100kg (5 sets)
 
Leg press
8 x 100kg
5 x 140kg
5 x 180kg
3 x 220kg
3 x 265kg
3 x 280kg
3 x 300kg (2 sets)
10 x 200kg (2 sets)
 
I wouldn't usually do this routine but I didn't really want to hurt my shoulder anymore, so I stuck to giving the legs another blast lol.
 

Solid work mate, whats up with the delt then?

cheers, It seems to be in my trap mate, just above my collar bone :/ I really thought that I would wip that 190kg up today. Went at it half arsed in the end because of the pain.

cu77en


cheers, It seems to be in my trap mate, just above my collar bone :/ I really thought that I would wip that 190kg up today. Went at it half arsed in the end because of the pain.

If you have the money get a chiropractor or osteo to take a look, its worth every penny mate.