-
Pure strength: Strongman edition
Time to transfer this here. My old log Pure Strength continued
On Saturday, April 29th I did my first strongman competition. It was in the rookie u80 class. Five weeks before the contest I got the final confirmation that I could compete and I moved to a gym which has strongman equipment.
I weighed in at 77.2 kg for the competition. We had only three events: log press for reps, car deadlift for reps and farmer's walk for time. Log was 62 kg and in training I was doing fine. Not so in the comp. Their log was bigger and I had issues with it. On the first rep I got dizzy and dropped it behind me. Lost valuable time while I gathered myself and returned the log to the platform. Second rep was good, the third one I missed again and the 75 sec was up.
Next up was the car deadlift for 75 sec. We were lifting Nissan Juke (180 kg in 75 sec). I was confident about this event before the contest, but bad log press made me doubt myself. The only warmup I had for this was five pulls at 100 kg on a bar. Nevertheless, I did three reps as planned. I tried pulling it two more times but my hamstrings were done.
Last event was farmer's walk with 80 kg per hand for 15 + 15 meters. I practiced this for a longer distance with a turn at the end. In the comp we did 15m, drop, turn and 15 back. Did it in 26 seconds which seemed like good time.
All of this was enough only for the last place out of six. It was still fun, I got to meet new people and got new motivation for training.
-
- deadlift:
6 x 60 kg
4 x 100 kg
3 x 120 kg
3 x 140 kg
3 x 145 kg
3 x 3 x 150 kg
Giant set 1. Worse than I expected. I was doing block pulls for the competition and now the regular deadlift looks like a deficit. Losing weight doesn't help either I guess.
- ab wheel:
7 x 3
Giant set 1.
- barbell row:
6 x 40 kg
3 x 8 x 60 kg
Giant set 2.
- Zercher squat:
6 x 20 kg
4 x 40 kg
3 x 8 x 60 kg
Giant set 2. Tough on abs.
- hanging leg raises:
2 x 8
Giant set 2. Decided to skip the last set since my abs were tired from Zerchers and I still had yoke to do.
- yoke:
100 kg x 30 m
5 x 120 kg x 30 m
Practiced technique. 15m + 15m distance. Good speed and bracing.
-
Forgot to mention I'm doing Brain Alsruhe's template FREE Strength Program: Incorporating Strongman w/ Brian Alsruhe - YouTube
- pull-ups:
5 x 5
Giant set 1.
- overhead press:
8 x 20 kg
5 x 5 x 42 kg
Giant set 1. Some light pressing.
- side-plank:
5 x 10 kg x 30 sec
Giant set 1. 90 sec rest.
- db row:
5 x 5 x 40 kg
Giant set 2.
- CGBP:
6 x 20 kg
4 x 40kg
3 x 60 kg
3 x 65 kg
3 x 70 kg
2 x 3 x 72 kg
Giant set 2.
- side bends:
5 x 5 x 32 kg
Giant set 2.
- axle press:
4 x 40 kg
3 x 8 x 40 kg
Expected 10-15 kg more, but my strength and conditioning seem to have disappeared. There is a bar with two wheels welded at the end so it doesn't rotate. The bad thing is it's thin. I added Fat gripz but they make the bar turn.
Was chatting with a friend with whome I competed and we got talking about grip training. He said he used to do a farmer's deadlift with 145 kg per hand. Now he can do much more. There are 140 kg farmer's implements in my gym and I though I would never be able to lift them. Now I see how weak my mental approach is.
-
- squat:
8 x 20 kg
6 x 60 kg
4 x 80 kg
2 x 100 kg
1 x 110 kg
2 x 8 x 120 kg
8 x 115 kg
Giant set 1. Felt heavy.
- hanging knee raises:
3 x 8 x 10 kg
Giant set 1. 90 s rest.
- sumo deadlift:
5 x 60 kg
2 x 5 x 80 kg
5 x 90 kg
5 x 100 kg
Giant set 2. Light sumo but should have made all working set atleast 100 kg.
- ab wheel:
5 x 5
Giant set 2.
- tire pull/drag:
5 x 100 kg x 5 m
2 x 120 kg x 5 m
Non-stop. First 5 sets were with two tires weighing 50-60 kg. Last two I added a 20 kg (maybe more) tire on top. Forgot this was supposed to be heavy.
-
- plank:
8 x 30 s
- deadlift:
6 x 60 kg
4 x 100 kg
10 x 3 x 110 kg
Giant set 1.
- ab wheel:
10 x 3
Giant set 1. 10 min EMOM.
- barbell row:
3 x 60 kg
3 x 65 kg
3 x 70 kg
2 x 3 x 75 kg
Giant set 2.
- Zercher squat:
5 x 20 kg
4 x 40 kg
3 x 60 kg
3 x 65 kg
3 x 70 kg
3 x 75 kg
3 x 80 kg
Giant set 2. Reached 3RM.
- hanging knee raise:
3 x 10 kg
3 x 15 kg
3 x 17.5 kg
2 x 3 x 20 kg
Giant set 2.
- yoke:
2 x 120 kg x 30 m
5 x 140 kg x 30 m
Didn't feel heavy but I was unstable.
Came to the gym today to find one of the two bars missing, lots of weight plates missing and the 20 kg log missing. Turns out they were owned by a coach who worked there and when he left the took them. Fuck my life.
-
Yesterday's training.
- pull-ups:
8
7
8
7
Giant set 1.
- overhead press:
8 x 20 kg
5 x 35 kg
4 x 45 kg
8 x 50 kg
8 x 47 kg
5 x 45 kg
8 x 40 kg
Giant set 1. Messed these up.
- side plank:
3 x 30 s
- db row:
5 x 5 x 30 kg
Giant set 2.
- CGBP:
5 x 20 kg
4 x 40 kg
5 x 5 x 60 kg
Giant set 2.
- hanging leg raises:
5 x 8
Giant set 2.
- axle press:
3 x 40 kg
3 x 45 kg
3 x 50 kg
3 x 55 kg
2 x 60 kg
3 x 60 kg
Regular bar with fat gripz. Continental & push press. Messed up the first set with 60. Almost failed the second too.
-
- squatt:
8 x 20 kg
5 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 110 kg
1 x 120 kg
3 x 130 kg
3 x 140 kg
4 x 3 x 130 kg
Giant set 1. It was heavy.
- ab pulldowns:
5 x 3 x 30 kg
Giant set 1.
- sumo deadlift:
5 x 60 kg
3 x 100 kg
3 x 8 x 110 kg
Giant set 2. Felt them in my quads the first two sets. Last set felt best.
- hanging knee raises:
3 x 8
Giant set 2.
Training in another gym with friends.
-
- db row:
5 x 5 x 25 kg
Giant set 1.
- incline bench press:
10 x 20 kg
6 x 30 kg
5 x 5 x 40 kg
Giant set 1.
- side bends:
5 x 25 kg
Giant set 1.
- dips:
3 x 10 kg
3 x 15 kg
3 x 15 kg
3 x 10 kg
Giant set 2.
- pull-ups:
3 x 10 kg
3 x 15 kg
3 x 15 kg
3 x 10 kg
Giant set 2.
- hammer curls:
2 x 8 x 10 kg
-
- deadlift:
8 x 60 kg
5 x 100 kg
2 x 110 kg
8 x 115 kg
8 x 117 kg
8 x 120 kg
8 x 122 kg
Giant set 1.
- hanging knee raise:
4 x 8 x 12.5 kg
Giant set 1.
- front squat:
5 x 20 kg
3 x 40 kg
4 x 8 x 60 kg
Giant set 2.
- plank:
4 x 30 s x 20 kg
Giant set 2.
- hyperextensions:
4 x 8
Giant set 3.
- db rows:
4 x 8 x 30 kg
Giant set 3.
Switched back to Alsruhes linear progression FREE STRENGTH PROGRAM: How I Set up My Linear Progression for the Past Decade - YouTube.
-
- pull-ups:
4 x 8
Giant set 1.
- overhead press:
8 x 20 kg
5 x 30 kg
8 x 40 kg
8 x 42 kg
8 x 45 kg
8 x 45 kg
Giant set 1.
- plate halo:
5 x 5 kg
3 x 8 x 5 kg
Giant set 1. Good stuff.
- rows:
4 x 8 x 60 kg
Giant set 2.
- CGBP:
5 x 20 kg
3 x 40 kg
2 x 8 x 60 kg
2 x 8 x 55 kg
Giant set 2.
- side bends:
4 x 8 x 25 kg
Giant set 2.
- DH OHP:
15 x 15 kg
10 x 15 kg
Giant set 3. Weight per db.
- face pulls:
2 x 15 x 12.5 kg
Giant set 3.
- LTE:
10 x 20 kg
15 x 20 kg
Giant set 3.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules
Reply With Quote