2013 - Morba's Cake fed Strongman Log.

Mon 28th

Ortmeyer axle: clean first rep only.

Warm ups
Strict
40kg x lots front and back
40kg x lots front and back
60kg x lots
80x5

Push press
80x5

Work sets:
85 4x4 - 70%
95x2 - 80%
107.5x2 - 90%
85x10
Was lacking time as late to the unit and had to get my boy in 45 mins.
Smashed the reps out and went from 90% to the rep out 85kg pretty much straight away (not good but got more than 8 which was the plan).

Back from gettin my boy - 15mins going cold :(

Axle push press
85x10 - fast
95x5 - fast
80x8 - fast

Log incline bench
70xlots
90x10
110x5
110x5
Drop set
115x5, 90x7, 70x6 - feel the tricep burn!!


Happy, did what I had to do in limited time then went back and smashed some more out.
Tried a different way of cleaning the axle, continental grip but pulling right up to shoulders rather than belly clean. I've got the power to do that, but can't do a normal full clean as my fingers arent long enough!
 
Some ladies for you, of my liking.......

diannadahlgren2041.jpg


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We'll start with Dianna Dahlgren. She has some stage pics as well (bikini model) but I prefer her normal modelling and her moto x pics :p
 
Deadlifts tonight. Amended my ortmeyer goal from 250 to 260 and will redo week 2 at the new numbers:

Planned work sets:

180kg 4x4 - 70%
207.5kg 1x2 - 80%
232.5kg 1x2 - 90%
180kg 1x>8 - 70%


Might have a play on the GHR then, see how bad my hams are!

Deadlift motivation:
 
Done. Hard as hell though. Left calf felt tight as **** and it was really annoying me.

Also after the 4x4 I really needed a ****, but we have no toilet, and it's 4 miles from home. Good fun trying to keep that in while deadlifting!!

Deadlifts:
Warmups:
70xlots both sdl and normal DL
110xlots
150x10

Work sets:
180 4x4
210x2
232.5x2
180x8 didn't want to do any more, needed to get out of there so I could release the pressure lol.
 
**** events session. Very Demotivating. Almost can't be assed after today.

Warm ups.

Log
70x5
70x5
80x5
90x5
100x3

Log cleans
110x3
120x2
130xf.

Everything was just slow slow slow. No power. No explosion. Terrible.

Yoke
15m down a hill, 15m back up
Empty (about 50kg) - easy
100kg - easy
150 - easy
200kg - struggled to pick up, swinging all over the place, slow.
250kg - almost killed myself. Slower than slow, felt horrible. ****.
200kg - just complete rubbish.

Stones
120kg to 48" - 4 reps
120kg to 51" - easy
120kg to 54" - easy
140kg to 48" - easy
140kg to 51" - easy - PB!!
140kg to 54" - so close. Exploded up, only explosion today!, and couldnt get under it quick enough to push over the edge. Next time.
160kg - lapped twice, teardrops were in agony from the tacky so left it there.
120kg to 51" - 5 reps

Stones - happy. No idea why they went well.

Overall, very unhappy today. Better weather means getting outside more though so movements should get better. I hope.

Annoyingly, last night I was well up for a session and gagging to get in the gym this morning :(
 
Monday is overhead day. Should be log, ortmeyer week 3 but I'll be training on my own.
Pushing a PB for a double is unlikely, never as strong as when training with the guys.

So planning to do this instead:
Lots of warming up to 100kg
100kg 5x3
105kg x2
110kg x whatever. Just rep it as much as I can.
If that's 6 singles then it's 6 singles. Just want some volume at ~85% as I can.

Also will try some 120kg cleans again, need to get used to a heavier weight again.

If I've got time I'll try some strict log with bands to fry my tris at the end.
 
****, **** and ********.

My log clean has gone to pot again, i'm blaming it on lack of explosiveness at the moment.
My bicep felt like it was tearing itself off last night. Had the same a few months ago, was remedied by going back to one motions for a bit (full of explosion).

lots of warming up
axle strict:
40kg x 20
60kg x 15
80kg x 10 (some push press)

log strict - first clean only then from chest:
70kg x 10
70x8
80x5 - clean started to hurt
90x5 - ouch, not liking this.

push press:
100x2 - clean KILLED. so much that once in a rack position the pain was unbearable so couldnt press.

Gave up.

crap.
 
Given last night was a joke decided to go try another overhead session, this time with an axle to see just how bad things are.
No cleans, using the rack for these to save pulling.

lots of warmup lifts
strict axle press:
40kgx20
40x10
60x15
70x10

push press:
80x5
90x5
95x5
100x5
all seemingly ok, little pain with my bicep when bringing the bar back to chest
105x2 - OW! no idea why that hurt so much, 100 was fine!
drop back in case the weight is the problem
100x3 - 3rd one really hurt.
90x3

back to some strict (less weight)
60x10
70x5
75x5
75x5
75x3 - last one started hurting so left it there.

Might need to avoid anything that might agitate my bicep for a week then try again.
Have a feeling the cleans on Sat when I was feeling very slow have pulled it a bit too much :(
 
Deadlifts:

warmups
from floor:
60xlots normal and stiff
110xlots stiff an normal
150x8
190x5
200x2

18" fast
200x3
220x3
240x3
260x3
270x3
280xf. Umm, hmm. Makes no sense that one, maybe I was tiring a bit, rest times were quite short.

GHRs
Bent over rows (light)

Done.

Was a little worried about my bicep but it seemed to be fine which is a bonus :)

The 18" pulls were trying to be in the same sort of position as if I was reaching 18" from the floor, rather than the best position to pull a normal 18" from.
The 260kg felt easy, was feeling strong today so disappointed that I didn't move on past 280.

Hoping that the GHRs bring up my hams and help a bit more with moving the weight off the floor, 260 from below the knee was easy, so getting it that 9" from the floor shouldn't be too hard really!
 
Last edited:
Yeah, I like sldl's and rdl's. Hence why I was incorporating them into my earlier sets. They load up the hams nicely :D
The GHR though, wow! Just hoping it doesn't cause too much growth, my legs are big enough as it is lol
 
Sat events:


Morba said:
Event training today, pretty uneventful as I only had a few hours sleep and 30 mins before training I blew my nose and it exploded with blood. Excellent. Bit light headed for the session which made it harder than it should have been.

Circus DB for max
Axle
Stones

Axle was horrible as each clean my head just went. So gave up
Stones were a joke, might as well have not taped and tackied up tbh.

Circus DB, only good thing about the session:
Right hand: 63kg - 2 reps. 5kg PB and a double rep at it
Left hand: 53kg - 2 reps. Equal PB but a double :)

Should have started with left hand and might have got a proper PB, but then might not have PB'd the right hand.
The 63kg was pretty easy and could have repped more.
68kg clean was horrific and the 'bell scraped the back of my head so I gave up at that point.
Click to expand...
 
Well my feet are big enough, just need them painted red haha :D

Yeah, it felt good to press over 60 finally on that dumbell, technique is killing me though as most people see it as an explosive leg exercise with not much press going on. I just don't have the legs still :(

We've got some good pressers in my unit, so plenty to look up to and try to beat (one has done 80kg on our horrific dumbell!)
 
Log or axle tonight, then maybe some bench.

My tricep is killing me, my knees feel horrific, so go knows how tonight will go. Not going to say i'm going to do any of my set routines as that could be potential suicide and lead to me feeling completely **** about stuff, so will see how i'm feeling then hammer out what I can.
 
Mon 10th Feb:

Morba said:
Overhead session:

Warm ups:
Plate presses, tri extensions, body weight squats

Log:
Strict:
70x10
70x10
80x5
90x2
Push press:
90x3
90x3
100x4
100x4
110x2
Knees hurting, getting next to nothing from them so not going heavier.
Back to strict:
80x5
90x3
95x2
100x1

Seated axle press, clean from floor then sit down and press:
40x10
60x10
70x10
80x5
90x5
100xf - sat down horrid, couldn't press from that position.
Drop set:
90x2
80x5
60x5
40x couldn't be assed. Just felt too light and delts were on fire already :)

Thoughts:
My knees are ****ing me right off. Really limiting my overhead progression.
Bicep felt fine on log cleans. Slight tweak and the 110kg flew up so fast I had to put it down first time, it almost knocked me over :)
Strict felt good though, happy with that.
Click to expand...
 
Deadlift night:

Just wasnt in the mood for this, neither was my training partner.

warm ups. felt horrid. decided to do stiffs.
60x10
110x5
150x5
190x3
200x2
210x1

from 190 onwards, felt strong enough for more but form was poor and wasn't feeling it in the right place. We decided to give up on that both rather ****ed off.

Decided to do some log incline bench, we haven't done this before on its own, only after axle overhead or a normal log session.

few light warm ups then
70x10
90x10
110x6 (was told to stop fannying about and put some weight on)
120x5
125x2 (at this point we decided to try for max and set a goal for end of year)
130x1
135x1 - PB
140x1 - PB - left arm was a slow lock out, got it though.

Goal for end of year: 180kg (omglolwtf)

Finished off with 2x5 incline db press with the 45's.


Bad session went good.
 
Sat events session:

Block first, yes my nemesis. I hate that block. I think I've only ever got 2 reps in a who Le session before, it scares the life out of me.

Few fails and then it's mentioned that I have my elbows out to press which stops my push press getting anything.
So next to try elbows in, right against body......
First attempt: easy rep. Boom. Small change, big affect!
More singles, few fails, more singles. Try a double, get it.

Next up, reps in 1 min. Most I've ever done was 1 rep back in the comp last year.

3 reps. Awesome!

Keg loading from 5 metres:
60kg, 90kg, 100kg, 120kg

2 runs at this:
63 secs
56 secs

Pathetic. So ****ing slow with moving events, it's depressing tbh.

Farmers pick up for max:
Our handles are lower than a normal barbell, my core was dieing on me so wasn't interested in this.
Weight in each hand:
100kg
120kg
Couldn't be assed with anymore, no chalk and depressed so didn't even try 140.


Thoughts:
Block, well happy with.
Kegs, disgustingly bad.

Terrible.
 
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