journey to strongman

kaptainmarc · 27 Jun 2018 at 08:26

warm up with snatch/clean drills

deadlift 5x5 @ 135kg
banded deadlifts at 110kg 1x8

Planned 3 sets of banded plus some accessories then ran out of time, the heat was kicking my arse today everything took a lot longer than expected

kaptainmarc · 3 Jul 2018 at 16:56

mrthingyx said:
Out of curiosity, what are the 8 reps of overhead squatting for?

getting us used to holding weights overhead and stabilizing muscles I assume, its part of a plan my coach has laid out for me. Learning some Olympic lifting to hopefully help in strongman areas.

kaptainmarc · 3 Jul 2018 at 16:59

Monday 2nd

deadlifts working up to a heavy triple

3 @ 120
3 @ 130
3 @ 140
3 @ 150
3 @ 160
2 @ 170

Bent over row
5x5 @ 60kg

banded pull ups wide grip 3 sets of 4
banded pull ups underhand close grip 3 sets of 4

woefully weak in pull ups so trying some banded work

kaptainmarc · 5 Jul 2018 at 11:22

Tuesday

warm up with drills.

Stick OHP
2 x 5 50kg
3 x 5 60kg

Push Press
3 x 8 @ 60kg

3 x 15 secs isometric press holds

finished with 3 sets of these @ 10kg no rest between each one straight in.
12 x front raise
12 x side raises
12 x arnold press

kaptainmarc · 13 Jul 2018 at 09:05

Forgot to log a few sessions.

only one I logged was tuesday 10/7/18

Bench: 70kg
x 5
x 4
x 4
x 4 (helped on 4th)
x 4 (helped on 4th)

not quite back where I was on this but a few more weeks and should be hitting 5x5 easily again.

Bent over row

5 x 5 @ 60kg

Axel clean and push press
3 x 3 @ 70kg
1 rep @ 80kg

finisher no rest 4 sets of the following less than a minutes rest between each set.
chest flys 10reps @ 14kg
close grip floor benchy dumbell wierd tricep thingys 10 reps @ 14kg
ez curl front raises 15kg
band tricep extension

kaptainmarc · 18 Jul 2018 at 11:26

17/7/18 Not a heavy one getting the tekkers down

warm up drills

4x4 power snatch @ 45kg
3x8 OH squat @ 35kg

4x4 snatch grip deadlift @ 90 kg
2 x 20 banded kettlebell swings 24kg green band

kaptainmarc · 1 Aug 2018 at 08:19

Joined a new gym last night. fed up of training in the evenings so joined a kitted out facility near my work. £200 for the year bargain

yesterday

squats 5 x5 @100kg

Log
working upto a heavy weight sets of 3

4 x 4 @ 85 kg
OHP superset 3 x 10 @ 40kg

finished off with high volume shoulder/tricep machines for a pupmp

Today (6:30am start)

deadlifts
5 x 5 120kg

finished with lots of back work on the machines

finished off with a nice steam and soak in the hottub (good start to the day)

kaptainmarc · 23 Oct 2018 at 11:46

Just updating with new PB's

Deadlift 195 straps
191 no straps

squat 150kg

Atlas 140kg