Rawpower's road MK2 [Archive]

rawpower

02-11-2008, 06:51 AM

Saturday 9th February

Farmers
155lbs per hand*120ft
200lbs*120ft
242lbs*120ft
285lbs*40ft

Next week I want to try for 300 (if my back is fresh). The only real problem is the low pickup. We measured and it's about an inch or two above a normal oly bar pickup. Without the flex of the bar I think this is pretty much the same range of motion.

Axle Clean and Press
135lbs*5
200lbs 2*3

Log
190lbs*1
200lbs*1
220lbs 2*fail - ouch, both times I lost it at the top, second time upsetting something in my back. Frustrating as it had flown up.

Stones – took off some skin, couldn’t move the 275 (no tacky). Watched in awe as one of our most recent 'recruits' lifted the 275 and 300 first time, no tacky. Scary guy. Then we just stood around for a while and looked at the new 400 stone in awe. I really need to get some tacky.

Yoke
Light (est. 230-250kg) 2*60ft
Heavy (est. 300-350kg) 2*20ft
I think this will be a good event for me. The heavy yoke was used in an open comp last August and quite a few guys couldn't even move it. I'm pretty certain it's heavier than I've seen used in any 105 comp (Britain's Strongest Man U105 was 300k I think).

Tyre
Small tyre 1*5
Small tyre 1*10
Big tyre*1

Sitting here on Monday now, plotting a very light workout and some rehab for this afternoon. Trying to work my way around a stiff back and creaky right wrist.

kook

02-11-2008, 07:58 AM

Farmers is getting very strong! look like a natural for the yoke.

I always use tacky on stones, hurt my bicep last year, and to train through it I just started using it, and never stopped. one stone slip and could be bad for the bicep.

rawpower

02-11-2008, 11:58 AM

Monday 11th February

Squat
Bar*5
135lbs 2*5
220lbs*3
265lbs*3
300lbs*2
350lbs*2
400lbs 2*1
Working my way up carefully to see how the back is.

DB bench
50s*10
66s*10
90s*7
66s*10

Pulldown - 2 sets
Biceps too fatigued to do bodyweight pullups today, tried a couple, but didn't want to push it.

Face pull
1*20
4*10

Cable pullthrough - 3*15

Rear flyes - 2*10

rawpower

02-12-2008, 06:12 AM

Tuesday 12th Feb

Off work, so training more than usual. Keeping it lighter so I'm not whacked for next session.

Olympic complexes - quite a few, messing around with a few combinations.
Finished with hang clean and press into BTN push press 135lbs 3*3

Squat
135lbs*3,5
220lbs*3
265lbs*2
300lbs*2
350lbs*1
375lbs*1
400lbs*1

Step-ups to high bench (barbell on back)
135lbs 2*5 (each leg) then 1*8

Seated DB snatch
22lbs 1*5 (each arm)
35lbs*3
44lbs*3
50lbs*1
55lbs*1
60lbs*1
66lbs*1

rawpower

02-14-2008, 05:11 AM

Wednesday 13th February 2008

Front squat
135lbs 2*5
220lbs*3
265lbs*1
308lbs*1
352lbs*1 = equals PB (?)
375lbs fail
I think that this might have been equal to my PB (160kg). First attempt at 160 was weird. I know that you can blackout doing fronts as there is an artery that you can cut off when you rack the weight, and I think this was happening to me. I just unracked, walked out and felt myself go dizzy, faint etc. Racked up, took a minute's rest and then did the lift. Weird. anyway, this pretty much spooked me for the 170. Next week I will have another go at this.

Push press (no rebend)
135lbs*5
155lbs*3
175lbs*3
200lbs*1

Pullups
Bodyweight*2,3,5,10

Incline DB press
66s*10
77s*7

Stiffleg deadlift
135lbs*5
242lbs*5
352lbs*5
Kept this light as don't want to over-tax that back for Sat.

I'm trying squatting every workout for a while, just to see how it goes. I won't go into the whole rationale now, just see how it goes.

ASGARDIAN

02-14-2008, 01:35 PM

Rawpower. Your workouts reflect how strong you are, and man you are really, really strong. Are you a LW or a HW?

rawpower

02-14-2008, 04:10 PM

Rawpower. Your workouts reflect how strong you are, and man you are really, really strong. Are you a LW or a HW?

Thanks ASGARDIAN

I currently weight pretty much 231lbs (105kg) dead on, so I'll be competing in LW competitions when they are around, although there are not that many in the UK. Otherwise, I'll have to suck it and see with open comps, as I don't really fancy 'novice' divisions.

Mr.Meat

02-15-2008, 10:50 PM

rawpower

02-17-2008, 12:22 PM

Saturday 16th Feb 2008

Events

Warmup - a few cleans and squats with 135lbs axle, curls with empty oly bar

Farmers' walk
155lbs per hand*120ft
200lbs*120ft
242 per hand - 2 pickups to get a 'feel'
290lbs*40ft = New PB
Getting closer to 300.

Log
150lbs*5
200lbs 3*1
Called it a day there once I'd got my timing right. Going to have a couple of weeks backing down with the weights and working on technique again, especially making sure that I rack the log right.

Stones - failed the 275 again, arghh. Now I've got some great red patches on my forearms. Technique was all over the place.

Car/frame deadlift
5*5 ascending sets, then 2*3 when it got heavy.
(for own ref - 5 barrels plus 2 big farmers top set)

Also messed around with a few 'safe lifts' with the new yoke.

rawpower

02-18-2008, 09:34 AM

Monday 18th February

Clean and press
135lbs 1 clean, 5 push presses
155lbs " "
175lbs " "
220lbs clean/push jerk 2*1
Hang clean and push press
135lbs*5
155lbs*5

Squat
135lbs*5
220lbs*3
308lbs 2*2
400lbs*1
420lbs*1
Used belt for singles.

DB bench
66s*10
88s*10

Pullups - palms facing
Bodyweight*3,5,5,5

Cable pull-through - 4 sets

rawpower

02-21-2008, 09:27 AM

Wednesday 20th Feb

Squat
242lbs 2*5
308lbs*3
400lbs*1
440lbs*1
440lbs*4

Push jerk BTN
135lbs*5
175lbs*3
220lbs 5*2

Deadlift
300lbs*3
400lbs*1
500lbs*1

In a rush and ran out of time, so didn't get everything done I wanted. Had planned to do some DB overheads, as the push jerks were more about timing and technique.
I'll just do some more volume with the overheads on Sat to make up.

rawpower

02-24-2008, 12:39 PM

Saturday 23rd Feb

Farmers' walk
155lbs per hand 2*120ft
Few pickups with 242lbs per hand
242lbs*120ft
285lbs*50ft - not far from making the turn.

Log
Used the small diameter log with narrower handles (24 inches, as with the IFSA log). This feels a lot easier to press.
145lbs*5
165lbs*5
185lbs*5
210lbs*2
235lbs*2 = new PB

Yoke
530lbs*20ft
530lbs*60ft
705lbs*50ft
836lbs*3 pickups and a couple of wobbly steps - too heavy for me
705lbs*20ft
Mmm. Used the new yoke. Better balanced than the others, but I got a little over-confident with the weight and put on too much. In fact, I think the yokes will be getting sent back, as the bar bent with this weight:eek: It was only after this that I added up the weights and realised how much we'd put on.

Tyre flip
Small tyre 2*2
Big tyre 2*2
Nice and explosive. I think the key here is just aggression.

Stones
275lbs*2
275lbs 2*1
300lbs - broke ground
Can feel this in the biceps today. Need to work on them in the week, as they are clearly the weak link here.

rawpower

02-25-2008, 11:34 AM

Monday 25th Feb

Hang clean and press
110lbs*10
135lbs*5

Switched to push press from rack as biceps were killing me (???)
155lbs*3
175lbs*3
200lbs*1
220lbs*1 = new PB
175lbs*4

DB bench
66s*10
88s*8
Feeling pressure on left bicep

Squat
135lbs 2*5
220lbs*3
300lbs*3
353lbs 2*2
375lbs*1
Felt fine, but knees still a little sore, so stopped there.

Cable pull through
1*20
1*30

Cable triceps extension (overhead)
1*20
1*30

Still feeling pretty rough after events. Presses felt strong. 220 went up cleanly, with no dip/rebend (trying to work on push presses as opposed to push jerk at the moment).
Biceps are very, very sore. Iced them when I got home, which at least made them feel better.

kook

02-26-2008, 04:45 PM

already up to 285farmers! nice
Actually everything looks like its progressing quite nicely
I forget whens the show you plan on doing?

Big Sky Guy

02-26-2008, 07:15 PM

RP- you are one strong man!

rawpower

02-27-2008, 11:17 AM

already up to 285farmers! nice
Actually everything looks like its progressing quite nicely
I forget whens the show you plan on doing?

The show I planned on doing has been moved back to July by the looks of things, and I'll be doing a comp in August.

Under-105 events look thin on the ground at the moment.

Oh, and I did 290 on the farmers the week before!

rawpower

02-27-2008, 11:18 AM

RP- you are one strong man!

Thanks mate. But, as is always the case, there is always someone else out there who is even stronger.

rawpower

02-27-2008, 11:32 AM

Wednesday 27th Feb

Squat
135lbs*8
220lbs*5
300lbs*5
400lbs*1
440lbs*1
440lbs*6 = new PB
Never tried for more than 5 reps with this weight to be fair, but since losing weight I don't think I have had the strength to. Today felt good and tight. I think back squatting more often is helping.

Deadlift
135lbs*5
220lbs*5
320lbs*5
406lbs*2
500lbs*1
540lbs*1
595lbs - fail
Mmm. Didn't realise that the guy I was training with had loaded the bar with a 25kg plate (instead of a 20) on his side. therefore, all lifts over 3 plates were actually 5kg over on one side...
I'm using this as an excuse to myself for failing at 6 plates!

DB overhead press
50s*10
66s*8
77s*5

Pullups - a few sets

I'm pushing at the edge of overtraining at the moment, but it's bringing progress. My body seems to be getting more used to the workload, but I need to keep control of my ego on some days.

rawpower

03-02-2008, 05:14 AM

Saturday 1st March

Farmers' walk
Upto 285lbs*60ft (1 drop)

Log
Upto 242lbs fail*2

Yoke
Upto 700lbs*60ft

Tyre
Little tyre 2*2
Big tyre 1*3

rawpower

03-03-2008, 09:24 AM

Well, the overtraining has definitely caught up.

Felt dreadful in the evening after events, then came down feeling very feverish with a sore throat on Sunday. I know this is a virus of some kind, but I'm sure lack of rest and too much training has left me run-down.

As I speak I've had a day off work (first in 4 years) and have been sleeping most of the day.

Had planned a week off events, although what I was going to do instead was not much better (more work...).

The plan now is to rest until Weds, then see how I feel. If I'm okay, then I'll train very light. I then won't be able to get to the gym until Mon, so should be ready for something a little more taxing.

ASGARDIAN

03-04-2008, 06:34 AM

I'm sure you work and train very hard! Not missing a day of work in 4 years is amazing too. Just take a rest and get back to the training. Take it easy bro...

rawpower

03-05-2008, 10:42 AM

Weds 5th March

Taking it easy, trying not to give into the ego

Front squat
Bar*5
135lbs*5
220lbs*2, then a few singles
308lbs*1
Felt bad. Spent a while with 220 trying to sort my stance out. Once I had, felt better, but not great.

Push jerk
135lbs 2*3
175lbs 2*3
Stopped there, kept feeling a twinge in left tricep/elbow (like a trapped nerve, only milder).

DB overhead
Some very light weight 4*5 then 1*15
Felt like a girl doing these but elbow felt fine

Variety of barbell, dumbell and hammer curls - also very gay

Reverse flyes machine
1*12, 1*20

rawpower

03-05-2008, 10:44 AM

I'm sure you work and train very hard! Not missing a day of work in 4 years is amazing too. Just take a rest and get back to the training. Take it easy bro...

I think I'd best clarify, it was the first day off sick, just in case anybody thinks I'm a complete workaholic. Actually, I get huge holidays:D, so it shouldn't be surprising my attendance is good.

rawpower

03-10-2008, 12:48 PM

Monday 10th March

First heavy lifting on over a week.

Watched some footage of Murumets, Savickas and Poundstone last night, which really got me in the mood for today.

Clean and press
135lbs*3
135lbs*3 (from the hang)
175lbs*3
200lbs*3
220lbs 2*2
Not very dynamic, but not too hard either.

Dumbell hammer curl and press
33s*10
40s*5 - still too light
60s*3 - too much
50s*8 - about right
I like this movement. Basically, it's a standing hammer curl moving straight into an overhead press with palms facing. It's intended to simulate some aspects of the log, although with much less weight and no leg drive, in particular the load on the biceps and the palms facing grip. I'm less concerned about PBs, than working at a weight that can challenge both parts of the lift without destroying form/rhythm.

Deadlift
300lbs*3
400lbs*3
Belt on
500lbs*1
585lbs*1
Finally got to deadlift when feeling fresh. 6 plates is kind of a psychological barrier for me. I feel that I should always own this weight. My core felt reasonably stable, although I think I should start wearing a proper belt with big weights, as the crappy old one I've got is better suited to cable curls and tricep kickbacks-style lifting.

Front squat
135lbs*3
135lbs*5
220lbs*3
308lbs*1
Felt very easy and smooth. Had to hold myself back from pushing further.

Pullups
Bodyweight 2*5, 1*10

Went home to eat. Have started to get back into my cleaner diet. Today had 1lbs of white fish with rice and peas post-workout. Very low-fat and minimal carbs (small portion of rice).

Felt the need to be puritanical after the weekend, where I was away and, unfortunately, the food was limited. Basically, if you wanted to eat a lot (like I need too), you ended up adding more and more carbs and not a lot more quality protein, veg, or even good fats.

kook

03-10-2008, 04:29 PM

Very nice work here rawp.
good to see you're happy again about Dling.

Was this footage from the Arnold? is it online and do you have any links?

rawpower

03-12-2008, 02:45 PM

Wednesday 12th March 2008

Squat
135lbs 2*5
220lbs*3
308lbs 2*2
375lbs*1
400lbs*1
Grinders.

Push jerk BTN
135lbs*5
175lbs*5
220lbs 3*3
242lbs*2
242lbs*1
Felt very strong. 220 felt easy. 242 ok, but controlling the descent was an issue.

BB rows
135lbs*10
220lbs*5
308lbs 2*5
220lbs*10
Not done these for ages and it showed.

Incline bench
135lbs 2*8
155lbs*8
175lbs*5
200lbs*3
135lbs*8
Trying to get some volume in here, rather than push any real weight.

Simulated stone (barbell sleeve with 4 20kg plates - est 85-90kg total)
3*1
1*3
Interesting. Just did lifts from floor to lap, as from there I couldn't work out where to put the weights so it would feel like a stone. Quite useful though, as I felt it in the same places as a stone off the floor.

DB curls
30s*8
40s*8
45s*6

Hammer curl
45*10

IliekFude

03-12-2008, 02:48 PM

some strong ass work goin on in here bud. ill be followin along for sure.

rawpower

03-16-2008, 02:53 AM

Saturday 15th March

Farmers'
155lbs per hand*120ft
2 pickups with 242 per hand
285per*60ft - no drops=NEW PB
Then, just to see
308lbs*10ft
So surprised that I made the pickup that I didn't get very far. This felt awesome. I didn't think I'd get near the 140kg farmers for a while, but the pickup was fine, just the grip was weak... Something new to work on.

Log
Little log
150lbs*5
170lbs*3
Switch to big log
200lbs 2*1
200lbs*2
200lbs*1
Quite hard on the back again.

Stones
275lbs 3*1
300lbs 2*1
320lbs - fail
Arms are ripped to pieces today, but it was worth it.

Yoke (speed work)
530lbs 5*60ft - all bar first set beltless
Worked up to almost running pace on this. May consider putting some longer runs in (dropping the yoke at the end of the course and re-setting, rather than turning).

Good session but was a little disappointed to find out that I'd missed the opportunity to do a qualifier for Britain's strongest man (when I was away).

That said, the qualifier has 2 knockout events to begin - 140kg Viking press and (alleged) 290kg deadlift (conventional bar):eek3:
The Press I have no idea about (although I know somewhere to train it now). The dead...too much. If it had been 260kg for reps (as is usually the case), I'd b disappointed, but 290 would almost certainly be beyond my 1rm, even with a few weeks' focus on the dead.

I am entering another comp though. The events are currently listed as follows:
Super log - 130kg/285lbs (oh crap...at least it's not a knockout event)
Van deadlift - I've heard that it will be 280-300kg/620lbs-660lbs in hand with sidehandles. I think this will be a good event for me.
Power stairs - 200kg/440lbs through to 260kg/585lb - no idea. Need to try some of these. My initial impression is that, as a back strength event, it should suit me.
Fingal's fingers - no idea
Stones - 100kg through to 150kg (220lbs-330lbs)

I've got 7 weeks to get ready, so am going to st down this afternoon and plan out my training between now and then.

If anyone has any tips etc, feel free to let me know.

kook

03-16-2008, 02:20 PM

rawpower

03-17-2008, 12:07 PM

That comp you're planning on, those are u105 weights??

Looks very heavy, except for maybe the stones.

Deadlift with side handles should be good, you can pull a lot of weight this way.
Log, just looks like have to push the 1rep max for the next 7 weeks as from what I remember you're a little ways off from the 285, but hey, I've surprised myself at comps, weights i've never touched I hit in a comp.

anyways, lets see the plan, and how's the weight? somewhere around 105k?

Well, time for an update.

It's an open comp. The weights are very heavy, as this is a qualifier for a bigger comp. The main reason I would do it is, quite simply, that some guys I train with are doing it as well, and I couldn't find a 105kg comp anywhere.

However...

I've been doing some research today and have found a 105 comp on the same weekend. If they have any places I will definitely do that instead. The events listed are:

* Yoke - 340kg for 10 metres - only 20kg over what I often do for twice the distance
* Axle - 120kg for reps - heavy, but not out-of-sight. Axle suits my technique as it's better balanced for a rebend
*Frame Carry - 300kg for 10 metres - I like the look of this. Probably a natural event for me.
*Stones - Reps with either 150kg or 175kg stone onto barrel
(1 rep with the 175 will beat any rep with the 150) - 150kg is over my PB, but I think that 7 weeks will get it.
*Squat Frame for max - Last man standing. - Well, could be fun. At least I would have an excuse to finally buy some wraps and a proper belt.
*Baby Inch Replica Dumbell - 53kg for reps - I think I've done 50kg with a regular dumbell, so this could be interesting.

I'm much more up for this. Events are heavy for a 105 comp, but I think they're trying to do a mini Arnold's!

I've just sent off an email to the event's promoter.

I'm currently sat at around 235lbs (237 in clothes last gym visit), so making weight would be easy. I think my girlfriend would much rather I do the 105s, as I look a lot better at that weight than I did at 120kg!

Kook, I'll put up my plan as soon as I know what's happening.

rawpower

03-19-2008, 12:49 PM

Wednesday 19th March

Clean and jerk
135lbs 2*3 (hang clean)
175lbs*2
220lbs 2*1
230lbs*1
242lbs*1 - really good push jerk, got right under it

Deadlift
300lbs*4
400lbs*2
500lbs*1

Steep incline bench
135lbs*5
155lbs*5
175lbs*3
200lbs*1
135lbs*10

Front squat
135lbs 3*3
220lbs 2*2
308lbs*1

Grip work
Hanging from chin bar 3*30second sets. A little too easy.
Deadlift hold (double overhand) 220lbs*30 seconds, 265lbs*30 seconds

Back extensions 3*15
Never tried this but was quite impressed, could be useful for prehab/active recovery??

rawpower

03-23-2008, 03:51 PM

Saturday 23rd March
Cold, cold day.

Farmers'
155lbs per hand*120 ft
- got there late, so just did a set to warm up

Axle clean and jerk
135lbs*5
200lbs*1
220lbs*1
Switch to continental
135lbs*1, 200lbs*1 - clean only - sorting technique
220lbs*1
242lbs fail
Switch to alternate grip continental
220lbs*1
242lbs*1
265lbs fail, fail

Seeing where I am for the upcoming comp. 265 will be the weight there.

Got close with the 265, only felt an inch or so from the resting point. Took some time to work out where this was, as I have a fairly flat stomach.

265 will come soon.

Log clean
220lbs 2*1
Just trying a different log. This is fairly similar to the IFSA log. Good news - it was extremely easy to clean. Bad news - I don't think this would be as easy to press.

Stones
275lbs 2*1
Too cold, we called it a day there.

Yoke
530lbs*60ft
705lbs*30ft
750lbs*30ft
750 is the weight in the comp. Over this distance I basically need to stay as tight as possible and forget about breathing.

Starting to put plan together for the comp, will post it asap.

rawpower

03-24-2008, 09:22 AM

Monday 24th March

Argghh...where do I begin?

Woke up late, found my usual gym was closed (Bank Holiday), so decided to go and try somewhere else.

Well, first I tried the local Total Fitness. Very self-regarding woman on desk (the British colloquialism would be 'up herself') informed me that it would be 15 pounds for a day pass ($30 US).

Sooo...tried the Bannatyne's. Was more optimistic as it's by the University campus. Short, fat, effeminate man on desk informs me it's 'members only.' He almost seemed happy to do so....****

Getting stressed by now, leave in a cloud of tyre smoke and wheelspin. Final chance, tried the Fitness First on the other side of town. Well, it cost me 8 pounds/$15, but at least I got in.

The following was done there, so please excuse my random whines and complaints about the place and the clientèle, but I need to vent...

Clean and jerk
135lbs*5
175lbs*3
220lbs*1
220lbs*2
220lbs*3
220lbs*1
Horrible hexagonal plates.

Also had to watch out for the individual doing walking lunges around the gym, who then proceeded to lie on the floor behind me as his set had been so 'intense.' I almost wished I'd dumped the bar on him from 9 feet.

Squat
135lbs*5
220lbs*3
300lbs*2
350lbs*1
400lbs 3*1

Terrible rack - no safety bars, awkward lift-off, rather like the old ones they used in 'pumping iron.' Right in the corner, so that it was difficult to load plates on without hitting the mirrors. The only redeeming feature was the rather nice Ivanko bar.

Pullups
Bodyweight*3,3,5,5
Who puts foam padding on a pullup bar? Foam padding which rotates?

1 arm Dumbell clean and jerk
32kg/70lbs*2 each arm
40kg/88lbs*2 each arm
46kg/100lbs 2*1 each arm
That was it - no bigger dumbells. Really nice, well-balanced - unlike, I'm sure, the inch will be.

Hammer press thing
1 plate per side*10
2 plates*8
2 1/2 plates*7
3 plates*3
Stupid, retarded machine. there only seemed to be space for maybe 5 plates at most per side, and the leverage made the actual lift way lighter. A pure ego machine.

1 arm DB row
70lbs*8
90lbs*8

EZ bar curls
30kg/66lbs*8
35kg/77lbs*8

Hammer curls
20kg/44lbs*10

kook

03-24-2008, 01:11 PM

265 won't be a prob for you once you sort the cleaning out.

Rough news about finding a gym for the day, but atleast you got some work done:rl:

rawpower

03-24-2008, 03:09 PM

265 won't be a prob for you once you sort the cleaning out.

Rough news about finding a gym for the day, but atleast you got some work done:rl:

I agree. I was a little afraid of the continental clean but, actually, it's not as unpleasant as it looks.

rawpower

03-24-2008, 04:37 PM

Okay, so here's my plan at the moment.

I'm planing the 5 weeks up to the comp, as I'm on holiday before then and will be training at different times etc than usual.

I've got more details on my own version, but I couldn't copy and paste the table across. The basic template will be:

Day 1 - technique/light day
Clean and jerk - work up to 5 moderate singles (200-230lbs)
Squat - work up to 3 moderate singles (400-420lbs)
Pullups
DB rows

The aim of this session is get it over with quickly and to feel fresh for later in the week.

Day 2 - basic strength
Squat - 2 weeks for reps (3-6), 2 weeks on singles getting used to wraps etc.
Overhead lift (push jerk, btn jerk)
Incline bench
Stiffleg deadlift
Curls, grip, face pulls etc for assistance

This will be the key day. On some weeks I know that day 1 will be compromised by other commitments or fatigue.

Day 3 - events
Farmers/yoke - alternating between heavy and light, e.g. week 1 - heavy farmers', light yoke, week 2 - light farmers, heavy yoke. Will do farmers' off blocks with 330 per hand on heavy weeks to simulate the frame walk in the comp.

Axle - lots of weight, lots of volume. 1 deload week in the middle, where I'll max on the C&J in the week instead.

Stones - again, I plan to alternate heavy and lighter, but other factors (weather, fatigue etc) may well do this for me.

Any other events will be kept to a minimum.

This is the template, although I've mapped out provisional weights, reps etc in advance. I am also going to look at how I progress. At the moment, my priorities are the axle and the squat (which will of course help other events). If other events lag, or if these are in advance of their target, then I'll make adjustments accordingly.

In the final fortnight I'll taper my workload. Gym sessions will be heavy but briefer, with limited assistance work, and the final events session will be heavy but manageable. The final week will be a deload, with just one light and quick 'tuneup' session in the gym and some very light cardio.

Sarge

03-25-2008, 12:16 PM

great log man, I'll be following along

rawpower

03-25-2008, 12:41 PM

Tuesday 25th March

Off work, got bored, so decided to do some extra. Tried to focus on my oly technique, for what it's worth (hence the light weights).

Cable Pullthrough
2*20

Back raise
1*10

(power) clean and (push) jerk
135*3 - clean only
135lbs 5*1
155lbs 5*1
Trying to drill form and resist the urge to press out such light weights. Really started getting my head under the bar.

Jerk BTN
135lbs 5*3
175lbs*2

Front squat
135lbs 3*3
220lbs*1
265lbs*1
308lbs*1
Walkout with 375lbs - felt like I was going to blackout! That'll teach me for messing with PR weights on an extra day. I blame Craig Smith for putting up inspirational videos.

Grip work - hanging from bar 2*30 seconds, barbell hold 300lbs 2 sets, 375lbs - about 2 seconds.

rawpower

06-02-2008, 04:18 PM

Back after a few months without the internet at home.

My workouts last week:

Mon 26th May
Clean and jerk - up to 220lbs
Deadlift - up to 485lbs*5
DB bench - up to 95lbs*?
Front squat - up to 308lbs 3*2
Incline press machine - 3 sets, no idea of weights
Pullups - bodyweight 4*5

Thurs 29th May
Push jerk behind the neck - up to 220lbs*1,2,2,1 working on speed and form
Barbell row - up to 308lbs*5,7
DB ohp - up to 66s*11
Squat up to 400lbs 2*1
Curls and hammer curls
Bench - 135lbs 6*8 very little rest
Pec dec- oh dear...

Had about a month and a half off from events due to other commitments. Also, my competition was canceled, which really pissed me off, especially as the entry fee still hasn't been returned...

Have had 2 sessions since and feel strong - went up to 285lbs per hand beltless in the farmers, 210 lbs beltless in the log (trying to build my core strength and conditioning by avoiding the belt).

Did my first proper medley the other day and really enjoyed it, as my general conditioning is very good at the moment (down at 230lbs consistently)

Currently trying to look after intermittently sore wrists and elbows is the only issue. Also moving focus back onto my deadlift, so backing off and the really hard/heavy back squats, and doing more fronts instead.

kook

06-10-2008, 10:41 PM

rawpower

06-11-2008, 05:25 PM

Good to hear you're doing well RawP, had wondered what happened to you.

Whats going on across the pond? Britain's strongest is going on right about now isnt it? Are you close and have you got over to see any of it?

It is indeed.

Went to watch a qualifier that some of my training partners did (for the Britain's). Some very impressive stuff, some plain weird (that is, some of the guys who turn up and think they have a hope).

My favourite moment was watching a guy I've trained with walk out into his first comp and pull 12 reps on the deadlift for joint second. Most disappointing moment was 10 minutes later when he was knocked out as he didn't get a rep on the viking press. Another friend of mine got through and placed 7th.

Some huge, huge competitors (e.g. Dean Slater - scary looking chap) and some very good athletes (Laurence Shalei - one of those guys who just moves like a natural athlete. Mobile, driven and very strong. Pretty damn big as well).

Not sure yet about the finals. I know they have competitors listed, selected by the usual combination of qualifiers and invite. My money is on Terry, but would love to see Felix perform well.

My training is patchy at the moment - cricket is getting in the way. Just put in an entry for a comp this sunday, so will see.

The events are
Log - 120kg - not a hope in hell. I hate the log they're using, and it's beyond my PB.
Farmers - 130kg - if they go for speed over a short course, I could be OK. Distance suits me less with this weight.
Car deadlift - mmm. No idea of weight, so we'll see. Cautiously optimistic.
Medley - possibly a good event. I've done the same medley in training, though with lighter weight over longer distance.
Arm over arm pull - no idea

I'm not brilliantly prepared, but need to get some competition experience. There is a novice comp, but it just looks far too light, and will only give me a false impression of where I'm at.

rawpower

06-11-2008, 05:29 PM

9th June
Tapering down for comp, so holding back.
Clean and jerk - up to 220lbs
Deadlift - up to 485lbs*2,1
Bench - up to 220lbs*? then some volume work
Squat - up to 308lbs 3*2

11th June
Last workout before comp

Clean and jerk
135lbs 3*1
175lbs 3*1
200l lbs 4*1

Squat
155lbs 3*3
242lbs 2*3
330lbs 2*1

Curls and hammer curls

rawpower

06-16-2008, 06:53 PM

Results of first competition: UK Strongman North qualifier.

The background to this was that I’ve done little event training in the past 2-3 months, other than 2 sessions about a month ago. This is partly due to work commitments, partly due to an under-105s comp I was preparing for that necessitated more work on basic gym movements than event training. This comp was ultimately canceled, so I had still not competed.

This was a qualifier for the final in August. I chose to do the Open show, aware that there were some big asks. I’d had the option of doing the novice competition which had taken place on the same day, but I wanted to find out what a real Open felt like. I have no interest in winning a ‘novice’ comp, even if there is money on offer, as in the long-term all I would be doing is deluding myself. Even if I stay under-105, I should be able to compete in an open comp, as the standard amongst the top 105s is almost as high.

Turned up to find some big competitors there, including Lee Bowers (who has been in BSM and WSM).

Log lift – 120kg/265lbs – no lift. Joint first was taken with 7 reps.
Tried cleaning it a couple of times, just for the sake of it. This is beyond me at the moment, especially on this log.

Farmers’ walk - 130kg/285lbs per hand for distance, no drops allowed - did about 20m/60ft (6th?). First place taken with 50m, but 25m would have been a placing.
It had started raining, so slightly less than ideal, but I was reasonably pleased. Considering I haven’t done farmers in 4 weeks, this was not bad for me.

Deadlift – van, plus farmers’ implements in the back – no lift. Winner did 13 reps. Only half the field could lift this.
Really disappointed with this. A wood block had been put under the apparatus to raise the pickup. In retrospect I should have set up slightly differently, as the usual setup, with feet forwards of the handles, gave no real leverage.

Crucifix – palms down. 35 seconds (7th?). Winner did 56 seconds.
Never done this before so didn’t know what to expect.

Arm-over-arm vehicle pull. 25m/75ft. 40 seconds (7th).
Actually fairly straightforward. A little more practice on technique would really get this time down. The top guys were mostly in the high twenties, so I felt alright about this.

Medley -110kg/242lbs barrel 10m/30ft, 300kg/660lbs anchor and chain drag 15m/45ft. Completed - no idea of time.
Probably one of the quickest there with the barrel, but messed up the drag a bit – didn’t really get a rhythm going, then started to burn out by the line. This should be my sort of event - I need to work on pacing.

Overall I placed 8th out of 10, 1 point behind 7th. The six above that were at a different level on most events, especially the top 4.

Conclusions:
1. First off, I really enjoyed this. I love competing in other sports, and the pressure of having a crowd etc really helped.
2. I need to be realistic and prioritise my training. I did OK on some events with no specific training. I now have a clear idea of my weaknesses: overhead and deadlift need to improve.

The bottom line is that strongman is firstly about being strong. At the point I’m currently at, event training is then the icing on the cake. Once my basic strength is up, I can then focus more on events.

Going to really focus on deads and overheads for the time being. I will keep training events every week or so, but will keep it simple, and try to avoid over-taxing my back/cns, which is what I think I did when I started events. I also need to keep eating, eating, eating.

rawpower

06-16-2008, 06:57 PM

Monday 16th June
Some presses - seeming as I didn't do any yesterday

Overhead
warmup*10
135lbs 2*5
155lbs*3
175lbs 2*3 - some leg drive

Incline bench
135lbs 2*5
175lbs 2*5

Quick set with 135lbs on flat bench to finish.

kook

06-16-2008, 07:08 PM

Conclusions:
1. First off, I really enjoyed this. I love competing in other sports, and the pressure of having a crowd etc really helped.
2. I need to be realistic and prioritise my training. I did OK on some events with no specific training. I now have a clear idea of my weaknesses: overhead and deadlift need to improve.

Nice work Rawp!! glad you finally got in there and competed, and even happier to see you had a lot of fun.

now you know what to work on so get at it!

rawpower

06-18-2008, 05:35 PM

Weds 18th June 2008

Bike/row/Light squats to warm up

Deadlift
308lbs 2*5
400lbs*3
440lbs*1
485lbs*1
Added belt
530lbs 2*1

Squat
135lbs*5
220lbs*5
308lbs*5
Added belt
400lbs 2*3
308lbs*5

Still feeling some soreness from comp, but felt good enough to do some deads. Making a conscious effort to do every single rep from a dead stop, as the bottom is where I fail.

rawpower

06-26-2008, 06:52 PM

Tuesday 24th

Really quick visit - insanely busy week.

Clean and press - 1 strict press, 1 push jerk
135lbs*5
155lbs
165lbs
135lbs*5 - strict

Squat
135lbs 2*5
220lbs*3
300lbs*3
350lbs*1
400lbs*1

Curls
2*8

rawpower

06-30-2008, 06:58 PM

Monday 30th June

Clean and press (1 clean, 2 strict, 1 push press/jerk)
135lbs - 4 sets
145lbs - 1 set
155lbs - 1 set
165lbs - 1 set
175lbs - 1 set

Squat
135lbs 2*5
220lbs*3
300lbs*2
350lbs*1
400lbs*1

Incline bench
135lbs*5
145lbs*5
155lbs*5
175lbs*5

Pullups
Bodyweight 3*5

rawpower

07-02-2008, 07:04 PM

Weds 2d July

Clean and press
135lbs 3 sets
175lbs 1 set
220lbs*1 (jerk)

Deadlift
300lbs*3
400lbs*2
440lbs*1
500lbs*2
Back felt terrible, stopped there

DB press
3 sets

rawpower

07-03-2008, 05:49 PM

Thurs 3rd July

BB complex, Clean and jerk/btn push jerks to warm up

Front squat
135lbs*3
220lbs*3
265lbs*2
308lbs 3*2
330lbs*1

DB rows
90s*5
110s*5
110s 2*10

Curls 3*6

Then went home and did a few rock lifts and holds with 100kg natural stone - trying to work out how to shoulder it.

ASGARDIAN

07-03-2008, 10:08 PM

Hey man, your training is looking solid and your just motoring along strong as fuck. Keep up the training...

rawpower

07-19-2008, 10:00 PM

Last few sessions:

Tuesday 15th July

Military press
135lbs 6*3

Front squat
Work up to 330lbs
PB attempt at 375lbs - fail

Rack pull
Work up to 640lbs*1

Stiffleg deadlift off blocks (bar touching shoelaces)
145lbs*5
265lbs*5
308lbs*5
350lbs*5

Thursday 17th July

Push jerk from rack
Work up to 220lbs 3*1

Bench press
135lbs*5
175lbs*5
200lbs*5
220lbs*3
200lbs*5

DB rows
110lbs 2*10
110lbs 1*15

Squat
Work up to 420lbs*1

Curls
1*10

Some more to add from the week before, will post when I get them off my laptop.

rawpower

07-22-2008, 09:06 AM

Monday 22nd July

Hang cleans to warm up

Deadlift
220lbs*5
300lbs*5
400lbs*2
510lbs 4*1

Front squat
135lbs*5
135lbs*5
220lbs*3
265lbs*1
308lbs*1
220lbs 5*3

Everything felt heavy and slow.

rawpower

07-22-2008, 10:45 AM

Tues 23rd July

Standing military press (2 strict, 1 jerk)
135lbs
135lbs
135lbs
155lbs
165lbs 1+1
145lbs
145lbs
145lbs

DB clean and press
66s
88s
Just technique work, not pushing.

Incline bench
135lbs*5
155lbs*5
175lbs*5
175lbs*4
175lbs*4

Dip machine
2*10

Abs

rawpower

07-23-2008, 09:47 PM

Weds 23rd July

Some active recovery and a little back work.

Barbell complexes - 5 reps each of rows, OHP, squat, GM and shrug
50lbs
60lbs
70lbs

DB rows
110s*5
110s*10
110s*17

Pullups
Body weight*3,4,5

rawpower

07-24-2008, 03:01 PM

Thursday 24th July

Clean and press
135lbs*3
175lbs*1
200lbs*1
220lbs*1

Felt really smooth and easy.

Bench press
135lbs*5
175lbs*5
220lbs*2
231lbs*1
242lbs*1
220lbs*3
Don't want to go too hard at this as overhead is my priority.

Squat
135lbs*5
220lbs*3
300lbs*3
400lbs*1
440lbs*1
300lbs*5
Tried different form which felt odd and didn't really seem to add anything.

Curls
22s*8
40s*8
45s*6

Then home to do a little bit of natural stone lifting.

rawpower

08-01-2008, 03:22 PM

Monday 28th July

Overhead press (2 strict, 1 push)
9 sets, working up to 175lbs

Incline bench
5*5, working up to 180lbs

Curls and hammer curls

Incline feels better and better.

Wednesday 30th July

Squat
135lbs 2*5
220lbs*5
308lbs*5
400lbs*4
Left quad felt weak/off?? Didn't push it.

Deadlift
220lbs*5
300lbs*5
400lbs*3
440lbs*1
500lbs*1
Drenched by this point.

Rack pulls (bottom notch of rack, stood on 2 25kg plates)
400lbs*5
500lbs*3
585lbs*1
660lbs*1
Harder on the upper back really.

Thursday 31st July

Sore from Weds, not feeling great.

Push press
135lbs*5
135lbs*5
175lbs*5
200lbs*4
200lbs*3

BB row
135lbs*5
220lbs*5
220lbs*5
265lbs*5

Bench
135lbs - A few sets of 10 with different grips - had nothing in the tank

Pulldowns - 1 set

Pec-dec - 3 sets

Absolutely gassed, nothing there today

Friday 1st August

Light cardio to warm up

Barbell complex - 5 rows, 5 ohp, 5 squat, 5 gms - 3 sets with bar
Barbell complex - 5 hang cleans, 5 squats - 2 sets with 135lbs

DB snatch
45s*5
66s*3
77s*1
88s*1

kook

08-01-2008, 09:26 PM

good to see some solid heavy training rawp. nice work.

rawpower

10-05-2008, 06:01 PM

This week

Mon
Push press- up to 220lbs*1
Military press - 5*5

Tues
Deadlift
135*5
220*5
308*5
400*1
500*1
550*1
575*1
620 FAIL

Deadlift off 3 inch blocks, no belt
330*5
380*5
440*4
440*3

Thurs
Bench - up to 220lbs*5/6?
Incline bench 5*5 up to 190lbs*4
DB rows
Pull-ups
Curls

Friday
Squat
135*5
220*5
308*5
400*2
440*1
400*9
400*6

Calves
4 sets ascending weight

Sunday
Clean and press, push press, front squats, skullcrushers,

matt1990

10-05-2008, 10:41 PM

Strong as ever man! Loving the squat work especially. I love seeing people able to hit numbers like the 400+ and still pound out 8+ reps. Shows just how strong they truely are! Your doing awesome mah man!

Matt~

rawpower

10-07-2008, 03:07 PM

rawpower

10-07-2008, 03:13 PM

Tuesday 7th October

Deadlift
135lbs*5
220lbs*5
308lbs*3
400lbs*1
485lbs*1
575lbs*1
530lbs*1

Rest

Deadlift of blocks (3-4 inches) - no belt
400lbs*5
440lbs*5
400lbs*5
400lbs*5

Didn't plan to go up to 260kg, but was lifting at new gym, and a member kindly gave me another plate. Ego kicked in and I was unable to refuse. Oh dear... I thought I would have grown out of that by now.

240kg/530lbs for reps was the plan then, but felt gassed, so skipped it for more beltless work.

matt1990

10-07-2008, 04:46 PM

That's what af is all about broski! Encourging those with in there journey's and helping them gain a broader base of knowledge all round. Besides, that I enjoy checking out all you guys who have been in the game for a while. Always, gives me a bit of inspiration and a lot of motivation to try to keep up!

So, really the thanks is to all of you guys. Nothing wrong with a little bit of competative ego. Especially when its geared to surpassin our own expectations! When its geared towards being a jerk. Then we have issues, but yeah.

MaTt~

matt1990

10-07-2008, 04:49 PM

rawpower

10-08-2008, 05:23 PM

Another thing I noticed mah man! from I believe last weeks deadlifting attempt at 620. You could possibly through in a single rep of 595 or 600. then make work on making a higher jumps each week, weight wise that is.

Just a thought, because I sometimes have to do that and work up to those higher weight jumps. I'm sure your capable of getting 620 mah man.

Stay strong and have FaitH,

Matt~

The plan at the moment is to have a few weeks working up to a set for reps (probably 530 lbs), plus some more out of the rack or off blocks, or some other variation (depending on where the weakness is).

You're right about the need for jumps; however, the 620 attempt was more of a spur of the moment thing.

Next time I will get it!

(I hope)

kook

10-08-2008, 08:15 PM

haven't checked in here for awhile rawp! good to see you around
training looks good. Hows things in the UK? do any comps lately or planning one?

matt1990

10-08-2008, 09:37 PM

There is no hopes mah man! There is DO or DO NOT, There is no try - Yoda. Yoda be so truthful on this one.

Keep it up man, Very interested in your progression.

Matt~

rawpower

10-11-2008, 06:17 AM

haven't checked in here for awhile rawp! good to see you around
training looks good. Hows things in the UK? do any comps lately or planning one?

Comps are pretty much over now until next year. I'm spending the winter focusing on my deadlift and overhead and just getting generally bigger/stronger. Events are taking a backseat for a while.

I may do a powerlifting meet at some time, to give me some focus.

rawpower

10-11-2008, 06:22 AM

Thursday 9th October
Incline bench - 5*5 up to 200lbs*4
Push press up to 200lbs (no rebend)
DB bench
Curls

Not great

Friday 10th October
Squat
135*5
220*5
308*3
308*3
400 2*6
Struggled with different rack with bar too high at lift-off. Plus, waiting for retard to stop deadlifting in the rack (not rack pulls, just deads on the floor. Why?)

Front squat
135*5
220*5
285*4

Calve raise
2*12

rawpower

10-12-2008, 03:20 PM

Sunday 12th October

Push press
135*5
155*5
175*3
200*3
220*4 (with rebend)
231*1

Feeling much more stable and strong with these again. Elbow is good, so I feel confident to push the weight.

DB press - a few singles for feel

Military press
135*5
135*5 (clean each rep)
155*4
155*3 - gassed

Lat raises, front raises, rear delts - light

Skull crushers
66*10
80 2*10
Trying to get the hang of these.

Swum a few lengths to cool down, then hydrotherapy, sauna, plunge, eat.

rawpower

10-13-2008, 04:54 PM

Monday 13th October
Deadlift
135*5
220*5
300*3
400*1
485*1
530*3
530*1

Deadlift off blocks (beltless)
400 5*5

rawpower

10-15-2008, 04:48 PM

Weds 15th October

Bench press
135*5
135*8
175*5
220*1
220*5

Incline bench
135*5
135*5
155*5
175*5

That's it, nothing in the tank, work is getting to me. Decided to leave it there and rest up for tomorrow's squats.

rawpower

10-20-2008, 06:08 PM

Friday 17th
Squat
Up to 400*8,5
then 300*5

Calves

chin ups 4*5
DB rows 2 sets

Mon 21st
Deadlift
135*8
220*5
300*5
400*1
485*1
530*4

Deadlift of blocks, beltless
400*5
450*4
420*5
420*5
420*2 dead stop. Gassed, called it a day.

Next week will go for 530*5 or more with straps.

matt1990

10-20-2008, 10:10 PM

Your log is crazy proof of your strength bro! Awesome job man! Just Awesome!

MatT~

rawpower

10-26-2008, 11:55 AM

Thursday 23 Oct
Bench up to 220*5
Clean and press up to 220*3 (with rebend)
Pullups bodyweight*5,7,10
DB rows
Curls

Friday 24 Oct
Squat up to 440, then 400 2*5
Not feeling great, shut it down there
Calve raises
Leg press up to 750*10

Sunday 26th October
Push press
135*5
145*5
175*5
200*3
210*2
200*3
No rebend/push jerking, with a fairly wide grip.

Skull crushers 4*10

EZ bar curls up to 135*6

Hammer curls

rawpower

10-29-2008, 06:28 AM

Tuesday 28th October

Power cleans/squats to warm up

Rack deadlift (notch 2 - about 18 inches)
300*3
400*1
485*1
575*1
Getting my body used to greater loads, surprised how hard these were

Deadlift from top position
485*8 (final rep from ground)
Wanted to give these a try after seeing Konstantinovs doing them.

BB rows
135*8
220*5
265*5
220*10

Shrugs
135*10
220*10
265*5
Used hook grip.

Horizonal row machine
3 sets

45 degree back raise
Bodyweight*15
Body+10kg 2*10
Bodyweight*10

Weighted side bends

rawpower

10-29-2008, 06:13 PM

Wednesday October 29th

Trying some different things for my bench.

Bench
Bar* a lot
135*5
155 8*3
Ridiculously easy, but it's what the program called for.

Rack bench (from a dead stop on pins, about 6 inches from chest)
135*5
210 5*5
Used a few different grips, all narrower than usual

Side db raises - a few sets
Front raises - 2*10
DB flyes - just because I was bored and wanted to do something

Feeling run-down at the moment.

rawpower

11-02-2008, 08:07 AM

Friday 31st Oct

Went in early, as my g/f had an appointment with a personal trainer. Have got a bit of a cold at the moment, combined with some overtraining/overworking.

Squat
135*5
135*5
220*5
300*3
385*3
413*3
440*1 - bollocks. The plan was 3, but was just too sore and tired. Should have recognised this and put less weight on.

Leg press machine - a few sets

Calve raise - several sets up to full stack plus 4 plates

Weighted side bends
110*10
145*5 - couldn't grip it any further with shiny smooth bar
110*10
I could really feel these the next day.

rawpower

11-02-2008, 02:42 PM

Sunday 2nd November

Speed bench
135 6*3
Putting these in to 'grease the groove' but beginning to wonder. Felt stupidly light, especially at the top, and overhead is my priority. Mmm, rethink maybe?

Push press (no rebend)
135*5
175*3
200*3
220*1
200*3
200*3

The messed around with some lifts from the floor for fun
Muscle snatch 135*5, 155*2
Clean and push press 175*5

Skull crushers
3*10
These destroy my triceps with stupidly light weight.

Curls (cheat)
4 sets, up to 135*8

Hammer curls
3 sets up to 55s

kook

11-02-2008, 07:42 PM

Good training rawp, I never liked speed bench myself either, I think alot of people have stopped it, I tried it for a long time, but nothing came from it, but my bench hasn't moved in a long time, so who knows.

rawpower

11-04-2008, 05:43 PM

Tuesday 4th November

Deadlift
135*5
220*5
300*5
400*1
485*1
550*3 = PR
495*5
Felt very good today. All the beltless pulling off blocks is paying off in terms of power from the bottom. All reps were dead stop and felt solid. Very pleased, as I feel like my deadlift is finally going up.

Pullups - bodyweight
2*5
3*10

DB rows
88s*8
110s*10

Feeling good, decided to throw in some extra volume work.

Seated cable row - 2 sets
Back extensions - 2 sets
Shrugs 175*10, 220*10

rawpower

11-06-2008, 05:10 PM

Thursday 6th November

Bench press
135 2*5
175 8*3

Rack press off pins
210 4*5

Squat
135*5
135*8
220*5
300*3
375*5
390*5
415*5

Still not recovered fully from deadlift, but needed to get this done before I go away for a couple of days.

rawpower

11-15-2008, 08:23 AM

Monday 10th November

Push press
135 2*5
200*3
210*3
200*4

Deadlift
220*5
300*3
400*1
485*1
575*2 = new PB
485*5
All reps dead stop, kept good form.

Curls and triceps

Thursday 13th November

Bench
135 2*5
200 5*3
Felt pretty bad.

Decline bench
135*10
175*5
200*5
220*5
Never done these before. Felt really easy and tight. If I could arch to this position I reckon I could add 50lbs to my bench. Crazy the difference a few degrees makes.

Pullups
Bodyweight *5, 10, 10

DB rows
66s*10
115s*8
132s*6
132s*8

Friday 14th November
Squat
135*5
220*5
300*3
400*3
440*1
460*1

Front squat
135*5
220*5
308 2*3

Back raise/ham glute
3*12

Calf raise - 4 sets

rawpower

11-16-2008, 12:56 PM

Sunday 16th November

Push press
135 2*5
175*3
200*3
220*2
200*3

Bench - messed around with arch/technique up to 220*1

DB overhead extension
4*10

Shoulder complexes with light weights

A few c&j and muscle snatch with 135 to kill some time

rawpower

11-18-2008, 03:43 PM

Monday17th November

Deadlift
135*5
220*5
308*5
400*1
485*5

Rack deadlift (3rd notch, below knees)
500*1
550*1
600*1
620*1

Something is off with my left hip/lower back area, so I'm not sure how clever this was.

matt1990

11-18-2008, 04:37 PM

rawpower

11-19-2008, 03:59 PM

NIce job on the deads expecailly using the 5 rep method! Glad to see the racks went so well bro! Looks like you worked it hard bro!

Watch taht tweak with the hip and lower-back. You don't want it to turn into something to serouis and not be able to do the lifts. Maybe take next week off of the deads/racks. Just to re-evaluate it.

MatT~

Thanks for the input matt.

Agreed with you on the back/hip. The plan had been to take this week off deads, but I foolishly thought 'just a few light deads...' Next thing, I'm pulling 5 plates and wondering 'is this wise?'

The frustrating thing is that when I stand up or lift I feel normal. But when I sit, somewhere around the top of my right buttock/hip aches.

Rest is almost certainly what I need.

thanks again for your comments.

matt1990

11-19-2008, 10:40 PM

rawpower

11-22-2008, 09:10 AM

Thursday

Bench
135 2*5
175*3
200*3
210*3
220 3*3

Decline
135*8
175*5
220*5

Pullups - bodyweight
2*5
1*10

DB rows
110s 3 *8

Friday

Looking after the back.

Front squats
135 2*5
220*5
265*1
308*1
330*1
308 3*3

A whole host of other exercised on various machines plus some ab work, then 25 mins swimming.

rawpower

11-22-2008, 09:16 AM

Heat it with a pad or ice to man. Oldlifter told me when I injured my back to ice it 20 minutes 3-4 times a day. For a couple of days, then ease off with icing it 1-2 days.

Make sure to stretch as well man. Maybe you have a bit of a knot in there. From what your describing, it doesn't sound like its anything to serouis at the moment.

Stay strong bro and Have Faith,

MatT~

Thanks again for the advice Matt.

I've been doing some hydrotheraphy/sauna/plunge pool which seems to help. I am also getting my girlfriend to massage/pummel it.

Will try some icing later.

rawpower

11-26-2008, 04:45 PM

Tues 24th November

Pushed for time.

(power) clean and (push) press
135 3*3
175*1
200*1
220*1
231*1
242* nearly - didn't dip beneath the bar enough

Deadlift
330*3
440*1
485 5*1

Trying to be sensible. Hip/back is fine now, trying to deload a little ready to test my max in a couple of weeks.

rawpower

11-29-2008, 10:13 AM

Friday 28th Nov

Squat
135*5
220*5
300*3
350*3
400*3
440*3
440*3

Bench
110*8
175*5
200*3
220*3
225*3
231*3

Pullups etc

rawpower

12-03-2008, 03:18 PM

Tuesday 2nd December

Long warmup followed by

Deadlift
135*5
220*5
308*3
400*2
485*1
575*1
620*fail
575*2

Deadlift off blocks
300*5
400*5
400*5
400*5

620 got off the ground but not far enough.

rawpower

12-14-2008, 07:20 AM

Sat 13th December

Did a meet today.

Powerclean and jerk
220
242
265 fail - mostly in the mind I think

Deadlift
585
610 fail
610 fail

The overhead was more of a token lift as I wanted to max my deadlift. The plan was to hit 620, but I felt tired in the warmup so decided to do 610 as a second attempt.

Have not seen the footage, but according to onlookers, I virtually stiff-legged the 585, so I think that may be a factor. My back certainly feels sore today.

Generally though, I'm feeling a bit pissed off with myself. By this point in the offseason I wanted to have 620, especially now I've found that the under 105 Britain's strongest man is going ahead fully. The qualifiers are in March, so I will have to start watching my weight and doing events in the New Year.

On a plus note, I got to see some awesome lifting at the meet, including a 190kg clean and power jerk, plus I got a couple of deadlift tips from Mark Felix.