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
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
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.
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.
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
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.
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
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.