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cougarmans build up to white cliffs

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cougarman
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2004/03/14 15:45:12 (permalink)
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cougarmans build up to white cliffs

In this journal i hope to note down every workout that i do in my build up to colin andersons white cliff strongman comp. witch takes place 10th july in Dover.

White Cliffs Strongman Challenge 2004 / White Cliffs Strongest Woman 2004

Events:
1.Farmers walk for distance 60kg women - 100kg men

2.Log Lift for reps. 50kg women, 90kg men – 75 second time limit.

3.Deadlift for reps. 130kg women, 200kg men

4.Crucifix Hold

5.Women – Medley
Men – Either Medley or Car Walk. (Need to test Car Walk before final decision made)

For further information and an entry form email: Siggyllama@btopenworld.com


Sunday 14th march
Dead lifts 5x100kg 5x140 5x140 5x150 5x150 1x160
standing shoulder press 20 x20kg 5x60 5x60 5x80 5x80
seated shoulder press 10xf/s 6xf/s 6xfs 5xf/s f/s=full stack about 85kg
dips 5xb/w 5xb/w 5xb/w b/w=body weight
narrow bench 5x50kg 5x50kg 5x50 (no spotter)did'nt what to push my luck
10 min cardio

Wednesday 17th march
Squat 5x100kg 5x140 5x140 5x150 2x160
Leg press 5x130kg 5x170 5x210 5x260
Preacher curls machine 8x30 6x50 6x60 6x60 6x70
Hammer curls 12x15kg 12x20 12x22.5 12x22.5 12x22.5
(Those liver lillyied tossers a the gym have taken away the power rack takes up to much room my arse)

sunday 21st march

Dead lifts 5x100kg 5x140kg 5x160kg 3x160kg 3x160kg failed 180kg
SLDL 8x60kg 8x80kg 8x100kg 8x100kg 8x100kg
OH Press 6x60kg 6x80kg 5x80kg 5x90kg
steated shoulder press 6xf/s 6xf/s 6xf/s 6xf/s

Not a bad day but not good day either got up early 6.30am was knackerd before i got to the gym thank's son for that.

Wednesday 24th march

Squats 8x100kg 5x140kg 5x140kg 5x150kg 3x160kg 3x160
That was the lot for tonight felt heavy as well.

Sunday 28th march

Dead's 5x100kg 5x140kg 5x160kg 1x180kg 5x160kg 5x140kg (tryed 200kg but failed)
o/h press 8x60kg 5x80kg 5x80kg 5x90kg 2x100kg
alterate s/press 22x20kg 22x20kg 22x20kg
Dips 6xbw 6xbw 6xbw 8xbw

Very happy with o/h press 2reps at 100kg is a pb going to start log lifting this week i also have my farmers walks coming this week so will start them aswell.

monday 29th march

Dug out my log from the shed tonight.
3x90kg 3x100kg
That was it for tonight felt good will start training evey week as from next tuesday.

Wednesday 31st march

Squat 8x60kg 5x100kg 5x140kg 1x160kg 5x140kg
ez bar curls 5x30kg 5x30kg 5x40kg 5x30kg
hammer db curls 12x20kg(6 per hand)12x22.5kg 12x25kg 12x20kg 12x20kg
forward hold 15kg plate 1x 30 sec's 1x35sec's 1x40sec's 1x30sec's
Dips 12xb/w 8xb/w 6xbw 6xb/w.
The gym was packed out tonight but i am quite happy with the way things are going.

Saturday 10 April
As you can see i've had a few days off as i had a little tare in both biceps anyway back to the gym today for a work out.

Dead lifts 3x140kg 3x170kg 1x200kg (=PB) 3x170kg 3x170kg
O/H Press 8x60kg 5x80kg 5x100kg (new PB previous 2 reps)8x60kg.

That was it for today the arm feels good so the time off was a good move one = PB and one new PB can't moan at that.also had a play with the log on friday night that felt good only did 70kg of 10reps but there was a lot more there.

Sorry for the lack of update in the last few weeks but i will try to explain what i have been doing since my last posts.

25th april i took part in a indoor comp in Bexhill Kent as part of my build up to white cliffs.
events were
1-2-3 log lift 3 reps at 90kg 2 at 100 1 at 110
190kg dead lift and thick bar in 75 sec's
forward hold 20kg
milk curn carry and arm over arm
loading race

log lift i got 3 reps of 90 kg felt light the frist 100kg was ok but could not lock out my left arm on the second 100kg (only one compleated all 3 lifts and only one other got the secong 100kg log)

Deadlifts for rep's i got 5 rep's wich is a personal best for me but was the second lowest score on the day the top score was 13 or14 rep's.

forward hold was a god one for me 48 sec's 3rd place was beated by 1/2 a sec from 2nd place still thats the way it goes.(time keeper was oli tompsom so i let it go!!!)

Milk curm carry was ok the curm was about 90 kg over about 30m with a turn then the arm over arm was i think 250kg over about 15-20m my time was 34 secs i nont know what the other time were.

Loading race
Two barrels 75-80kg 90kg sack 100kg stone 120kg stonethe first 4 went up ok but that fu*king 120 stone was to much for me i have never got it yet but i will one day. mu time for the first four was quite slow so my points were crap.

All in all i was very pleased with what i did and i think that i am on track of white cliff's since Bexhill i have taken 3 weeks if as i hurt my arm on that fu*king 120 stone.

Finished 9th out of 12

16th may first day back down the gym after my rest. i have had a change around in my training as i wuold like to do 10reps of 200kg dead's at white cliff's so im training 10 rep sets.
Deadlifs 10 x 100kg 10 x100kg 10 x 140kg 10 x140hg 1x 160kg those set of 10 were a nightmare going form a max of 5 reps to 10 reps i felt sick and faint but it felf good if you know what i mean.

The gym has got a trap bar at last so i did some trap bar farmers walk in the car park i got some looks i can tell you.
50m 100kg very light 50m 130kg felt ok 50m 160kg finished in one go ie did'nt drop the bar but my hand wre burning like a bitch i think that this is really going to help me with my farmers if i can get up tp 220kg over 50m the 100kg per hand at white cliff's should be ok.

I will allso use the trap bar of sholder press as the handle are like that of the log.

I will endever to keep this log up to date from now until july 10th

Thursday 20th may

Trap bar dead lifts first time i've done these strange movment. 10x100kg 6x140kg 6x160kg 3x180kg

Standing shoulder press 10x60kg 6x80kg 6x80kg 10x60kg

Sunday 23rd may

I did 3 min warm up on the bike to start with i think i burnt out my legs for my dead lifts!!!!

Dead lifts 10x140kg 10x140kg 10x140kg not happy felt very heavy today. CRAP

SLDL 10x60kg 10x100kg 10x100 10x120 never used to like these but there growing on me.

Dips 10x bw 10xbw 10xbw 6xbw

French press triceps 10x25kg 10x35kg 10x35kg

Finished off with 2 sets of hammer curls 20kg 10 rep's per arm.

Not a bad work out but i think i will have to get a training partner to kick in in the ass as i seem to send a lot of time sitting around when i should be getting another set done.

wednesday 26th may

Total crap squat today 6x100kg failed 140kg 1x140kg 6x100kg i will not speak of this again.

Shoulder press 1x100kg still got ot thank god 8x60kg 6x80kg 6x80kg felt a bit better after good s/p

Standing D/Bell press 8x20kg per hand 6x30kg 6x30kg.

Sunday 30th may

Dead lifts
1x180kg felt light so banged on 210kg for a PB failed dropped dowm to 200kg failed down to 180kg 3x180kg 2x180kg
6x160kg 6x160kg. alot happyer than last week.

Dips 10xBW 10xBW 10xBW 8xBW.

French press (tricep) 8x40kg 8x40kg 8x40kg 8x40kg

Tricep push downs 3 sets single arm and 4 sets double arm getting heavyer each set.

Not a bad day today i hope i've turned a corner with the last couple of workout going to sh1t.


Friday 4th june

Only did 90kg log lift today stood in garden with log funny looks from the kids next door but what the hell.

5x90kg 5x90kg 5x90kg from floor to over head long rest between sets very happy over next 5 weeks would like to get up to 8-9 reps that should score good points.


Sunday 6th june (D-Day)

Dead's 16x 70kg warm up 5x150kg 8x150kg 5x170kg 1x180kg

SLDL 10x70kg 10x70kg 10x70kg

Trap bar farmers 140kg x100m 140kgx100m

Shoulder press 8x70kg 8x70kg 5x90kg 3x90kg

Dips 10xBW 10xBW 10xBW + 10kg

Good work out at this stage i think i should at least do the events but i'm still not sure what reps i will get on the dead lifts as the 200kg is my current PB and my grip is not 100% for the farmers but time will tell.
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    veganlifter
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    RE: cougarmans build up to white cliffs 2004/03/14 16:25:40 (permalink)
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    exellent stuff mate, will be in interesting read to see how you will prepare for the comp!
    #2
    Sir Trouser-Ruffles
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    RE: cougarmans build up to white cliffs 2004/03/15 13:07:55 (permalink)
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    Must be out of the loop here, Whats the date of Colin's Comp? - Is it same place as last year?
    #3
    cougarman
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    RE: cougarmans build up to white cliffs 2004/03/15 19:15:58 (permalink)
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    dead lifts are on a oly bar, i have a log but need a better one as the one i have i have to attach the weights to the handles, i have a set of farmers being made at the moment. As for the car walk WTF can you do to prepare of that.
    #4
    veganlifter
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    RE: cougarmans build up to white cliffs 2004/03/16 08:45:44 (permalink)
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    mate, can you tell us your max lifts for squat, DL, strict OH press and other relevant stuff? It would be nice to see how far i am from your lifts - because as soon as i reach it, i'll ****ing sing up for the comp as well Would love to do something like that at least once in my life!
    #5
    cougarman
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    RE: cougarmans build up to white cliffs 2004/03/16 19:14:50 (permalink)
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    no problem my 1rm for deads is 200kg some time ago resently it was 190kg 180kg 2" thick bar 1rm, squat not sure but did 6 reps at 160 last week will do legs on wednesday so might try 1rm then oh press bp is 100kg that was pressed nice and slow not trown up.flat bench not great did 130kg raw about 3 weeks back but don't do much bench these day as it's not needed for strongman. will start more event training when the equipment gets made or found. i say try it you will love it. Colins comp will be a good one quite relaxed and friendly.
    #6
    veganlifter
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    RE: cougarmans build up to white cliffs 2004/03/16 20:04:52 (permalink)
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    cool cougarman, thats a good oh press mate! I have some catching up to do with that one. Next year i might be strong enough if my progress keeps this rate, will definitely try it!
    #7
    cougarman
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    RE: cougarmans build up to white cliffs 2004/03/28 13:36:05 (permalink)
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    Any tip's that people want to chip in are more than welcome.
    #8
    ice_mach
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    RE: cougarmans build up to white cliffs 2004/03/28 21:07:44 (permalink)
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    u got quite a bit of machine work in there mate, how comes? if ur wanting to compete in a strong man comp im positive that u'll probs need some pylo's and oly lifts in there.
    #9
    cougarman
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    RE: cougarmans build up to white cliffs 2004/03/28 21:11:23 (permalink)
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    pylo's ?
    #10
    Voivod
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    RE: cougarmans build up to white cliffs 2004/03/28 21:12:13 (permalink)
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    Just want to wish you all the best for the comp mate, and to say that I will be reading this journal with interest.
    #11
    ice_mach
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    RE: cougarmans build up to white cliffs 2004/03/28 21:17:34 (permalink)
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    soz pylo- pylometrics, basically calisthenics which help to produce explosiveness and power

    http://www.weightsnet.com/Docs/plyometrics.html
    http://www.brianmac.demon.co.uk/armplymo.htm
    http://www.brianmac.demon.co.uk/legplymo.htm

    hope these help bro.
    #12
    Colin.A.
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    RE: cougarmans build up to white cliffs 2004/03/28 21:26:36 (permalink)
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    I'd dump the seated shoulder presses. After you have finished your standing overhead presses drop the weight down to about 60kg and bang out 3 or 4 sets of 3 push presses, really concentrating on getting as much leg drive into it as possible. You get the timing right on these and the bar just flies up, perfect preperation for the log!

    Dump the poofy machine curls and do some rows as well! Heavy barbell or t-bar rows will help with your log clean, and your deadlift, as well as giving your biceps some work.

    Keep up the good work Mike - looking forward to seeing you in Bexhill in a few weeks.
    #13
    cougarman
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    RE: cougarmans build up to white cliffs 2004/03/28 22:10:39 (permalink)
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    Thank's for all your help and tips gentlemen please keep them coming.
    #14
    Dr Helium
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    RE: cougarmans build up to white cliffs 2004/03/28 22:25:05 (permalink)
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    I'm no expert on these sort of things, but you might want to get yourself an old ex-army kit bag and fill it with 3-4 x 25kg bags of sand.

    Then spend approximately 1 hour getting to know your new best friend. Take him/her for a walk, give it a hug, clean it and put it on your shoulder, in fact anything that takes your fancy.

    After 15 minutes you'll be wasted and you'll have worked muscles you never knew you had. Basically it's great for your core strength and for your stabilizer muscles, which will be needed in all of the events you've listed.
    #15
    veganlifter
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    RE: cougarmans build up to white cliffs 2004/04/27 14:00:30 (permalink)
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    hey mate, hows training going?
    #16
    British Bulldog
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    RE: cougarmans build up to white cliffs 2004/05/21 17:55:03 (permalink)
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    Cougarman

    Hows it going mate? Seems like your log lift is coming on fine. Im strugling at the moment just to get a rep on the 90kg log. I can do 5-7 reps on 200kg for the dead lift so somethings going well.

    Good Luck mate & I shall meet you there.
    #17
    cougarman
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    RE: cougarmans build up to white cliffs 2004/05/22 11:59:37 (permalink)
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    Hello Bulldog i take it that you are taking part in white cliff's it will be good to meet you mobster should be there as well the whey consortium are one of the main sponsors this year.

    training is ok but not great the log is one of my best lifts my bp is 6 reps with 90kg last year at allhollows but i hope to do better this year, Deadlift is i think my weakest event my bp is 1 rep at 200kg at the moment but i did get 5 at 190 on a thick bar last month so fingers crossed i should be good for 5-6 on the day.
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