Do I even Strong Brah

[nate225]

Thought I'd start another journal for my brief return to Strongman *bye* mainly to help me gather my thoughts on training programming after having been in bodybuilding mode for four years now.

Started my first training back into Strongman at Human Performance Centre (HPC) with Alex Orwin on Staurday 10 May 2014, almost four years since I lifted implements & damn was it hard!! :-O

Said goodbye to Les Mills for a while, will be training Implements at HPC Wednesday (with 3 time NZ Strrongest Man Colm Woulfe) and Saturday with U90kg Strongman Champ Alex. Weights sessions to be done at Wolfs mainly.

Sat 10/5/14

Steel Log - rows & cleans to warm up (70kg), then press 3x70, 2x80, missed 90 *NO*, 1x90, 1x90. Technique was very average as expected, time to rebuild motor patterns to make the most of increased strength. Comp time in 9 weeks & max overhead log and reps with 95kg are the events!

Zercher walk - 70 x 40m, 110 x 40m, Zercher hold 150kg for 30ish secs. Conans wheel with 270kg is the event here!

Herc hold - 90kg per side for 1min 20 secs. Hercules hold is 122kg per side, record is 1.22!

Good intro session all things considered!

 

Sun 11/5/14

Leg extn - 4 sets

Rev Hack Squat - up to 160kg for 8-10's

Leg press - sets up to 400x12's

1-legged extns / Leg Curls

Calves - 3 exercises

 

Mon 11/5/14

AM - Cardio walk 30mins

PM- Push Press - up to 100kg singles

DB Press - up to 50kg x 8's

Inc Bench - up to 120 x 10

Lat raise machine

Pec Dec

Dip machine

Rope TPD

 

Tues 13/5

AM - 20min HIIT Crosstrainer (1min all out / 2 mins cruise)

 

[Leeroid]

This will be good. What made you want to return to strongman?

[nate225]

This will be good. What made you want to return to strongman?

Of the three main sports I have done (BBing/Strongman/Powerlifting) Strongman has always been my favorite. I'm having a long offseason to pack some solid mass on (and I'm getting there pretty well sitting around 103/104 now) before dieting for shows next year (with aim of doing Universe if I'm good enough). 

The Fitness Expo is on 12/13 July and I'm usually there with my sponsors (Nutratech / Bodybuilding.co.nz) so I figured I may as well train for the two day Strongman comp with the aim of winning the lightweight category (U105kg). Events are okay for me, and low risk as no tyre flip etc, though two lots of Deadlift events that I'm not great at (if I'm lucky I might pull 270 after events). 

Events are: Day 1 - 270kg Conan's Wheel, Log Lift for Max Weight, Thomas Inch Dumbell for Max Weight, Partial Deadlift. Day 2 - Deadlift, 122kg per side Hercules Hold for Max Time, 95kg Log Lift for Max Reps in 60 seconds, Caledonian Stones (up to 155kg).

 

 

[Realtalk]

Are the partial DL and full DL events max weight events? Or rep events? 

If max weight how many attempts? Or if reps what is weight and time?

Also 95 log lift for max reps is from the ground/tyres to overhead? Or just a push press from chest?

[nate225]

Are the partial DL and full DL events max weight events? Or rep events? 

If max weight how many attempts? Or if reps what is weight and time?

Also 95 log lift for max reps is from the ground/tyres to overhead? Or just a push press from chest?

Both DL are max events. I assume 3 attempts like powerlifting? Will be rising bar though which means you could be doing lifts closer together if others are lifting heavier than any of your attempts (entirely possible for me given Nick, Colm, Ethan all pull 300-350 I cant see them opening under my max of 280).

Log is from ground to lockout. Assuming this is a "true log" rather than Matts steel log, which I think is used in the max weight event. 

 

[Realtalk]

What's difference in logs? Sorry for jacking  ur journal with my noob Qs mate 

[nate225]

What's difference in logs? Sorry for jacking  ur journal with my noob Qs mate 

Matt's steel log is similar to the one you used at Miada that time. The true log I havent used but I think its longer (and obviously made of wood!), unsure of diameter, which is fairly important when getting technical. Wookie may know more?

[Realtalk]

Ok I see. Chur.

[nate225]

Weds 14/5

AM - 20 mins HIIT cardio

PM - Partial Deadlift (20") worked up to a reasonable single at 330

Log Cleans - up to 100 for singles, missed 110, need to look at technique

Herc Hold - 100 for 1min 10sec

Plate pinches - 2x2.5 for index/middle fingers, 2x1.25 for ring & 1.25 for pinkies. All to failure

 

Thurs 15/6

AM - 20 mins HIIT cardio

PM - Deadlifts up to 2x220 pretty easy though back a bit taxed after yesterday

Hammer Strength LPD / Chest Sup rows

DB Curls / Machine curls

[AZIDE]

what does 20 inch mean for partial deadlift. is that distance bar is from floor or your ROM?

[nate225]

what does 20 inch mean for partial deadlift. is that distance bar is from floor or your ROM?

Bar from floor. So for me its a mid-patella start position.

[AZIDE]

 

what does 20 inch mean for partial deadlift. is that distance bar is from floor or your ROM?

Bar from floor. So for me its a mid-patella start position.

 

how big is the difference in weight that you can lift compared to a normal deadlift? for comparison what would you estimate your current 1rm or whatever is for each lift?

[nate225]

 

 

what does 20 inch mean for partial deadlift. is that distance bar is from floor or your ROM?

Bar from floor. So for me its a mid-patella start position.

 

how big is the difference in weight that you can lift compared to a normal deadlift? for comparison what would you estimate your current 1rm or whatever is for each lift?

Not really sure, but the best I've deadlifted is 280 (though I'm probably not quite there atm) and that 330 was a PR. I know years ago Matt R & Matt A went all out and had 450+ when I know their best DL's were less than 350.

I guess it'll vary widely as for some people the pull will be below the knee & others up on thigh, Nick who pull 350-360 from the floor hasn't gone much above this on the partial.

[nate225]

Sat 17/5

1PM - Log Press singles at 95, jumped to 105 & missed! Cleans very easy now but just standing press, need to get a good push press/jerk to get up to good weights (no Poundstone triceps here!)

Zercher carries/hold up to 180, breathing very tough! More HIIT required!

Inch Dumbell holds (on bar) up to 60kg + bar weight, though pivoting. Happy so far as this is a tough event for me.

80kg keg lifts for reps

6.30PM - Leg Extns

Squats up to 180x5

Hack Sq 15-20 reps 80kg

Leg curls seated/laying - 4 sets of each

1-legs extns

Calves - 3 exercises, 12 sets all up.

 

Damn hard doing legs after a strongman session! 

[nate225]

Mon 19/5

AM - 20 min HIIT

PM- Push Press up to 100, missed 110. Still pressing rather than getting any jerk...more jerking practice needed LOLz

Inc DB press - up to 61kg (Wolfs 135lb) for 9 reps

Hammer Shoulder Press - up to 140kg for 8's, bit like a steep incline??

Cable crossovers / Lateral raises

Dip Machine - stack for 12's / TPD to failure / Tricep rope extensions 20+ reps

Great session, feeling strong in the gym, just gotta convert that to strong on implements! 

 

Tues 20/5

Am - 20 min HIIT

[nate225]

Wed 21/5

AM- cardio walk

PM - Partial DL 19" - up to 350kg

Log Cleans - couldn't get 120 on my chest....work to do here!!

Inch DB - up to 65kg both sides

Individual finger grip work.

 

[ThreeWhiteLights]

Wed 21/5

AM- cardio walk

PM - Partial DL 19" - up to 350kg

Log Cleans - couldn't get 120 on my chest....work to do here!!

Inch DB - up to 65kg both sides

Individual finger grip work.

 

You think you can press 120 if you can clean it Nate?

[Realtalk]

The inch db is a ground to overhead movement? So why isn't it above your head? Lol

[nate225]

 

Wed 21/5

AM- cardio walk

PM - Partial DL 19" - up to 350kg

Log Cleans - couldn't get 120 on my chest....work to do here!!

Inch DB - up to 65kg both sides

Individual finger grip work.

 

You think you can press 120 if you can clean it Nate?

Not a sh*t show at this stage Jono! Can't even remember what I've done in the past, be good to see the oold results sheets? Maybe 110 or so? 

[nate225]

The inch db is a ground to overhead movement? So why isn't it above your head? Lol

Nah not like the Monster DB press we've had in some comps. It's a grip strength event where you basically deadlift a fat grip dumbell (both sides needed for successful lift) for max weight. Grip always gives out before back in this case.

[Realtalk]

 

 

Wed 21/5

AM- cardio walk

PM - Partial DL 19" - up to 350kg

Log Cleans - couldn't get 120 on my chest....work to do here!!

Inch DB - up to 65kg both sides

Individual finger grip work.

 

You think you can press 120 if you can clean it Nate?

Not a sh*t show at this stage Jono! Can't even remember what I've done in the past, be good to see the oold results sheets? Maybe 110 or so? 

Learn to jerk mate. Don't even need triceps for that lol.

[Realtalk]

 

The inch db is a ground to overhead movement? So why isn't it above your head? Lol

Nah not like the Monster DB press we've had in some comps. It's a grip strength event where you basically deadlift a fat grip dumbell (both sides needed for successful lift) for max weight. Grip always gives out before back in this case.

Ah right! Sounds hard for our small white hands lol

[nate225]

 

 

Ah right! Sounds hard for our small white hands lol

[nate225]

Sat 24/5

Log press - had a mozza today, very good clean but couldn't press with any consistency. Hit 100kg top set but missed first, likewise 95kg. Not getting my head forward to bring triceps in...

Inch DB up to 70ish? Pretty good.

Zercher holds, pretty poor up to 200.

 

Sun 25/5

Smith Squats - top set 250x5, pretty happy with these for having no spotter!

1-Legged Press x 3 sets

GHR x 3 sets

Leg Curls/Leg Extns

 

[M.T]

Hey Nate, you use a fat bar for Zercher's or just bawse a normal bar?

Doing the odd day here and there SM to supp the PL.