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2015 Strongman Training Log

10K views 193 replies 12 participants last post by  Stephen9069 
#1 · (Edited by Moderator)
Time for a new journal hopefully this one will be a little better than the last.

2014 was a terrible year for training and competing i suffered a lot with injuries (right hip, left knee, right shoulder, right bicep) the shoulder and bicep injury took the longest to recover from roughly 8 months, its still not 100% but i can more or less do everything with it now.

My best lifts to date are:

Bench Press: 200kg (TnG) / 185kg Paused

Deadlift: 300kg

Squat: 220kg

OHP: 105kg (Strict) / 140kg (Push Press)

At this moment in time im no were near these so my goal this year is to try and get back to them and then push beyond them.

My diet will be as clean as possible but iv never counted calories or macros and dont really intend to.

BW - 20st 2lbs

Ill also have protein shakes to up my calories main one being the gorilla shake:

The Gorilla Mass Gainer Shake! | gorilla pt

Ill hopefully keep this journal interesting and upload plenty of videos.
 
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#2 ·
SUNDAY - 04/01/2015





SHOULDERS






LOG PRESS


50kg X 10 (Strict)

55kg X 5 (Strict)

60kg X 5 (Strict)

65kg X 3 (Strict)

70kg X 3 (Strict)

80kg X 1 (Push Press)

90kg X 1 (Push Press)

POWER CLEANS & PUSH PRESS

50kg X 5

60kg X 3

70kg X 1

80kg X 1

90kg X 1

100kg X 1

VIKING PRESS (Plate Weight)

40kg X 10

60kg X 5

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

80kg x 3

Didnt really stick to the routine i was a bit excited about being back in a gym that has all the strongman gear lol but i will be back to it hopefully tomorrow or Tuesday which will be legs.
 
#4 ·
UkWardy said:
Good luck mate, hope you can stay injury free!

edit: Just out of curiosity why no AAS? Health or Fertility?
Cheers mate very much appreciated.

Its just not for me mate i cant be fussed with jabbing every week then running PCT then getting bloods done i guess its more laziness than anything lol but i made that decision a while ago and plan to stick with it. I know i can obtain my goals without them also.
 
#5 ·
Stephen9069 said:
Cheers mate very much appreciated.

Its just not for me mate i cant be fussed with jabbing every week then running PCT then getting bloods done i guess its more laziness than anything lol but i made that decision a while ago and plan to stick with it. I know i can obtain my goals without them also.
Valid point, respect and good luck. I'll be following :)
 
#6 ·
TUESDAY - 05/01/2015

No training today my main focus tonight is shoulder and bicep rehab followed by foam rolling and working flexibility in my legs and hips.

My bicep and shoulder are feeling good its more just to keep on top of it.

My lower body flexibility is shocking and has caused me problems before especially when its come to squatting so my aim is to work on it most evenings with loads of foam rolling.

Im going to deadlift tomorrow then do legs closer to the weekend so i dont have to do much when suffering lol
 
#11 ·
Stephen9069 said:
Cheers mate much appreciated.

Have you made your decision and come back to strongman yet ?
deffo gonna compete again however it might be next year just depends how strong i get this year .

will compete with you though buddy just a matter of time , i seen a comp in lichfield (inters) in may i might try do as it`s not too taxing on the spine
 
#12 ·
MRSTRONG said:
deffo gonna compete again however it might be next year just depends how strong i get this year .

will compete with you though buddy just a matter of time , i seen a comp in lichfield (inters) in may i might try do as it`s not too taxing on the spine
Yeah im in the same boat mate use this year to get back up to speed with things and get as strong as possible but my first comp will be June then hopefully one more a little later in the year.

Knew you would be back lol

How is your back now ?
 
#13 ·
Stephen9069 said:
Yeah im in the same boat mate use this year to get back up to speed with things and get as strong as possible but my first comp will be June then hopefully one more a little later in the year.

Knew you would be back lol

How is your back now ?
haha lifting heavy sh1t is in my blood .

back is loads better but still clicks a lot and still really sore , tried squatting and 100kg was painful but dead lifts are pain free , reckon if i squat more often i`ll be ok .

hows your injurys holding up ?
 
#14 ·
MRSTRONG said:
haha lifting heavy sh1t is in my blood .

back is loads better but still clicks a lot and still really sore , tried squatting and 100kg was painful but dead lifts are pain free , reckon if i squat more often i`ll be ok .

hows your injurys holding up ?
lol i hate squatting anything more that 60kg i find heavy at the moment.

Its good that your back is holding up and regular squatting has surely got to improve it just dont get to carried away and push to hard to soon last thing you want is for it to flair up to the point you cant train or make it worse.

My shoulder and bicep was a bit tender and stiff after log pressing its mainly the clean because the grip is like a hammer grip but stretching and rehab work really helps and loads of voltarol.
 
#15 ·
TUESDAY - 06/01/2015





BACK






DEADLIFT


60kg x 10

120kg x 5

145kg x 4

145kg x 4

175kg x 3

175kg x 3

200kg x 2

200kg x 2

200kg x 2

200kg x 2

200kg x 2

GOOD MORNINGS

60kg x 8

60kg x 8

60kg x 8

60kg x 8

MACHINE ROWS (PLATE WEIGHT)

60kg x 10

70kg x 8

70kg x 8

80kg x 6

90kg x 6

KETTLE BELL SWINGS

20kg x 10

20kg x 10

20kg x 10

20kg x 10

Not to bad today i was a bit nervous about deadlifting today as i think the last time i touched this was last summer.

The 5 sets of 2 were based on 80% of 250kg so more than happy with that.

Im not sure wether to run the Ortmayer routine or keep adding a rep each week until i can do 5x5 on 200kg.
 
#16 ·
WEDNESDAY - 07/01/2015





CHEST






INCLINE DUMBELL PRESS (WEIGHT EACH HAND)


15kg x 20

20kg x 15

25kg x 12

30kg x 10

CHEST PRESS (PLATE WEIGHT)

50kg x 12

60kg x 10

60kg x 10

INCLINE CHEST PRESS (PLATE WEIGHT)

50kg x 12

60kg x 10

60kg x 10

BENCH PRESS

60kg x 5

70kg x 3

80kg x 1

90kg x 1

100kg x 1

That was it for tonight i was just testing the bench press at the end and it still causes a little bit of pain so going to drop bench press for a while and use dumbells and the incline chest press.

Going to keep this lighter and focus more on the reps when it comes to chest hopefully later on in the year i can go back to it.
 
#17 ·
THURSDAY - 08/01/2015





LEGS






SQUATS


60kg x 5

70kg x 5

80kg x 3

90kg x 3

100kg x 3

110kg x 1

120kg x 1

120kg x 1

130kg x 1

130kg x 1

----------------------------------------

60kg x 20 (Every rep paused)

60kg x 15 (Every rep paused)

60kg x 10 (Front squat - paused)

60kg x 5 (Front squat - paused)

I asked the owner of the gym if he could take a look at my squat form.

Im quite lucky as the fella that runs the place has competed at the UK's in the U105kg category.

Basically im starting from scratch with the squatting for the next 4 weeks ill be doing all paused reps for 3 sets of 20 adding weight each week then on the 5th week ill do a heavy week of 5x5 the aim is to get the new set up and technique down, hopefully a full rebuild will help me improve and surpass my previous PB.
 
#20 ·
FRIDAY - 09/01/2015





SHOULDERS






LOG PRESS


50kg x 10 (Strict)

55kg X 5 (Strict)

60kg X 3 (Strict)

60kg X 1 (One motion)

65kg X 1 (Strict)

65kg X 1 (One Motion)

70kg X 1 (Strict)

70kg X 1 (One Motion)

75kg X 1 (Strict)

75kg X 1 (One Motion)

80kg X 1 (Push Press)

80kg X 1 (One Motion)

85kg x 1 (Push Press)

POWER CLEANS

40kg x 5

40kg x 5

50kg x 3

50kg x 3

60kg x 3

60kg x 3

60kg x 3

That was it for tonight its been a hard first week back and im feeling very sore and very tired lol.

I will have a more structured routine in place from next week.

Theres an events day on Sunday but im not sure wether to take part or just use the weekend to recover im certainly feeling it when i walk down the stairs thanks to squatting yesterday.
 
#22 ·
Mr Beefy said:
All that paused squatting must of hurt lol nutter

I'm same mate, hard first week, I need to sort a plan, what you thinking of running? 531 etc or do you make your own plans.

Oh and I would ditch the events this week, I am lol
lol i didnt make it to events i could barely walk down the stairs.

I usually run my own routine the only one iv run is the the ortmayer routine for deadlifting.
 
#23 ·
MONDAY - 12/01/2015

SHOULDERS

LOG CLEAN & PRESS (STRICT)

50kg x 5

60kg x 5

70kg x 2

70kg x 2

70kg x 2

70kg x 2

70kg x 2

70kg x 2

70kg x 2

70kg x 2

MILITARY PRESS (EVERY REP PAUSED)

60kg x 5

60kg x 5

60kg x 5

60kg x 5

60kg x 5

SEATED DUMBELL PRESS (NEUTRAL GRIP - WEIGHT EACH HAND)

15kg x 8

17.5kg x 8

20kg x 8

22.5kg x 8

CLOSE GRIP BENCH PRESS

60kg x 8

60kg x 8

60kg x 8

60kg x 8

DUMBELL SIDE RAISES (WEIGHT EACH HAND)

10kg x 15

10kg x 15

10kg x 15

FACE PULLS

10 plates x 20

10 plates x 20

10 plates x 20





The weights are nothing impressive but they will slowly climb over the next couple weeks and months.

Loads of stretching and foam rolling tonight ready for squatting tomorrow.
 
#24 ·
Stephen9069 said:
lol i didnt make it to events i could barely walk down the stairs.

I usually run my own routine the only one iv run is the the ortmayer routine for deadlifting.
Knew you wouldn't after all that madness lol

Training looks well structured, I'm just gonna mess around bodybuild type stuff for the rest of the month, then sort a plan lol
 
#25 ·
Mr Beefy said:
Knew you wouldn't after all that madness lol

Training looks well structured, I'm just gonna mess around bodybuild type stuff for the rest of the month, then sort a plan lol
lol ill make it to the next one got paused squats again tomorrow which im not sure ill enjoy.

I try to keep it structured its sticking to it that i struggle with lol
 
#26 ·
TUESDAY - 13/01/2015





LEGS






SQUATS (EVERY REP PAUSED)


-----Warm Up-----

40kg x 10

50kg x 10

-----Working Sets-----

60kg x 20

60kg x 20

60kg x 20

POWER CLEANS

60kg x 3

70kg x 3

80kg x 3

90kg x 3

FRONT SQUATS

60kg x 10

60kg x 10

60kg x 10

HAMSTRING CURLS (PLATE WEIGHT)

45kg x 10

45kg x 10

45kg x 10

45kg x 10

45kg x 10

CALF RAISES

60kg x 20

60kg x 20

60kg x 20

----- SUPER SET WITH-----

STANDING BW CALF RAISES (BW 20ST 2LBS)

BW x 20

BW x 20

BW x 20



Again the weight was nothing special and it will increase slowly over the next couple weeks and months.

Found it slightly difficult to get my setup right on the first couple of reps but once i did it felt good and with all the volume hopefully it wont take long before it becomes second nature. I will stick with the high volume with small increments in weight for the next 3 months or untill the weight stalls.

Loads of foam rolling and stretching again tonight and some shoulder physio.
 
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