Venkman's Strongman/Strength Log

Discussion in 'Member Journals & Pictures' started by Venkman, Jan 4, 2016.

  1. Venkman

    Venkman Well-Known Member

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    ME Upper

    Warmup:
    Prone lying delt raise – 2×15
    Push up – 2×10
    Band tris push down - 25 x red band

    Bench Press:
    bar
    20x40kg
    5x60kg
    3x80kg
    3x100kg
    3x110kg
    3x120kg
    3x130kg
    15x105kg (2 board)
    3x6 100kg (paused)

    Pronated wide lat pull down - 3x10 45kg
    Band tris push down (straight handle) - 3x15 orange band

    What a shit day. Woke up early again, didn't get to eat lunch, got home and the fridge had been open all day, then re-tweaked my neck on the top set. I cut a few sets of things out because what's the point. I still haven't had a full meal since breakfast. Probably should go out now and restock the fridge.

    Really wanted a decent day today for the mental side. I haven't had a good barbell day since the very first week and I'm second guessing programming. This didn't help.
     
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  3. scump

    scump Well-Known Member AGJ Supporter

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    chin up bro, don't dwell on the shit because it can't be changed anyway. Focus on the future and your crytpo endevours ;)
     
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  4. Tom

    Tom Well-Known Member

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    Sucks man. Don't think too much about it! We all have those days, I've been having those days for the last month or so hahaha.
     
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  5. Venkman

    Venkman Well-Known Member

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    ME Lower

    Leg curl
    Leg ext.
    Hanging leg raise
    Lat pull down

    Deadlift:
    bar
    10x70kg
    5x70kg
    2x3 120kg
    3x150kg
    3x170kg
    3x190kg
    3x210kg
    3x220kg
    3x230kg PR

    Tyre flip - 5x280kg (taking turns with a friend back and forth)
    GHR - 3x10
    Single leg ext. - 3x15 36kg
    DB Shrugs - 3x15 40kg
    Neck harness good mornings from low pulley - 3x10 50lb

    Wasn't sure how the neck would go when I got up, but I spent the morning rolling, stretching, doing neck curls, had some aspirin, and put some heat cream on. Seemed good enough after all that. Probably still take another week to fully heal, but at least I have a deload next week. 230kg was the minimum I wanted for the top set, so at least I got that. Last program was 4x222.5kg and 2x235kg, but I haven't slept well all week so I think coming in fresh maybe I could hit 235kg for a triple, or at least 232.5kg.

    Skipped squats because I feel knackered. Had to stop the tyre flips because my glutes and calves were cramping haha. Haven't done those in a long time. Finished up with shrugs and neck GMs to try and get some blood flow going.
     
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  6. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Congrats on the pr man.

    The gym you train at must be pretty awesome to have stuff like a 280kg tyre.
     
  7. Venkman

    Venkman Well-Known Member

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    Thanks man. It's a small PR but I'll take it.

    Yeah it's a great gym. The tyres rarely get used now, but a strongman friend was over today so I did some with him. There's a 400kg or something one too.
     
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  8. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Nice lifts man. 3x230 is hard core. On deadlifts finally back to gripping since Novembers broken index finger. Slowly getting back. Managing 5 plates most sessions now.
     
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  9. Venkman

    Venkman Well-Known Member

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    Tuesday

    Warmup:
    Leg curl
    Leg ext

    45 degree back extension - 4x15 yellow band
    GHR - 3x12
    Incline DB Press - 2x20 20kg

    Thursday ME Upper

    Warmup:
    Push ups - 3x10
    Band pull apart - 4x25 yellow band
    Prone lying delt raise – 2×15

    Bench Press:
    bar
    20x40kg
    5x60kg
    5x80kg
    3x100kg
    3x110kg
    3x120kg (paused)
    7x120kg

    Strict Press:
    8x60kg
    5x70kg
    5x75kg
    8x80kg
    3x85kg
    19x60kg

    Wide grip seated row - 3x15 40kg

    Did bugger all on Tuesday because I had some other stuff on my mind, and just generally feeling a bit rubbish. Did whatever came to me as I was doing it. Bench was eh. OHP felt pretty decent seeing as I haven't done it since my last shoulder fuck out. Will add that back in soon. Also thinking about extending the program by another 4 weeks to try and get my bench back on track.
     
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  10. Venkman

    Venkman Well-Known Member

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    ME(ish) Lower

    Leg curl - 4x12 16kg

    SSB Box Squat (hands on camber):
    bar
    10x40kg
    5x60kg
    5x70kg
    2x90kg
    2x100kg
    2x110kg
    2x120kg

    Farmers Walk (per hand):
    58kg 32m (one turn)
    78kg 32m (one turn)
    98kg 32m (one turn)
    118kg 5m

    Stones - played around up to 109kg
    Monster DB - mucked around with form

    Mate was there doing strongman again so ended up playing around with that a bit again. Bit silly doing 118kg/hand when I haven't done it for ages haha. Grip on my left hand gave out, otherwise the weight felt pretty good. Stones felt ok. My monster DB form has always sucked, so was getting some tips on that.

    Edit - just remembered those farmers handles are thicker than normal. That'd partially explain the grip issue.
     
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  11. Venkman

    Venkman Well-Known Member

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    Week 9

    Upper

    Warmup:
    Prone lying delt raise – 2×15
    Push up – 3×10
    Band pull apart – 4×25 yellow band

    Incline BB Press w/ 5kg band suspended each side (total weight noted):
    6x60kg
    6x80kg
    6x90kg
    6x100kg
    6x105kg
    6x110kg

    Strict Press - 3x8 60kg, 15x60kg
    BB Row - 4x15 60kg
    JM Press – 4×12 40kg

    Ended up ditching the DE bench work. After 8 weeks of average max effort bench work it's probably safe to say that it's not working that well for me. If I try it again I'll need to find another way of applying it. At the moment, I think it's probably only worth me throwing in in a peak. I was still debating keeping it in, but my biceps got nailed a bit at work today and were achey. Flat bench seems to be worst for it and incline and OHP are much easier on them.

    Also pretty keen to get my OHP back on track. Shoulder seems to be handling it pretty well. I may throw more strongman stuff in again next prog. Saturday made me realize I miss it.
     
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  12. Venkman

    Venkman Well-Known Member

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    DE Lower

    Leg curl – 2x12 16kg
    Reverse Hyper – 2×15 40kg
    Hanging leg raises – 3×10
    DE SSB Box Squats (60s rest) – 12×2 120kg + 20kg bands
    RDL – 4×10 90kg
    Leg curl – 2x12 16kg
    Reverse Hyper – 2×15 40kg

    Crap sleep last night and work put me in an off mood for training, but it actually ended up feeling pretty good besides some hamstring niggles. Biceps got smashed again at work today. With how they're feeling I'm expecting Bench on Thursday to be painful.
     
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  13. Tom

    Tom Well-Known Member

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    Sometimes the best sessions are the ones when you go into it feeling like shit, seems to happen to me.

    Actually happening to me now, had no motivation to get here but smashing a heavy pull workout :p
     
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  14. Venkman

    Venkman Well-Known Member

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    ME Upper

    Warmup:
    Push ups 3×10
    Prone lying delt raise – 2×15
    Band pull apart – 4×25 yellow band

    Lat pulldown – 3×10 wide pronated, 3×10 narrow supinated 45kg

    Bench Press (+ 10kg chain):
    bar
    20x40kg
    5x60kg
    3x80kg
    2x100kg
    2x100kg (add chain)
    2x110kg
    2x120kg
    2x125kg
    2x130kg
    12x105kg

    Spoto Press – 4×6 100kg

    Confused as hell with bench right now. These are numbers I hit on the first of these programs ages ago. My incline seems to be going up, and my OHP isn't far off where it was before I stopped, but if today's session is anything to go by, it's going backwards. There's so many damn variables right now I don't know what the cause is. Didn't get home til after 8 last night, got some crap work news, and going forward I'll probably be run off my feet for a couple months. Hoping I can get my maxes in before shit gets too hectic.
     
  15. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Still mate those are solid lifts. I think when your general life routine gets messed up it can wash over to the gym. You should be proud of those numbers there man. Awesome effort.
     
  16. Venkman

    Venkman Well-Known Member

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    Thanks man, but still...it should be more haha. Still somewhat living in the hope that they've just been all bad days and I'll magically hit a PR at some point.
     
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  17. Venkman

    Venkman Well-Known Member

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    ME Lower

    Warmup:
    Leg ext.
    Leg curl
    Sled drag

    Deficit Deadlift (3 mats)
    bar
    Xx70kg
    3x120kg
    2x170kg
    2x200kg
    2x215kg
    2x225kg
    2x235kg PR

    Cambered bar low box squat:
    6x35kg
    6x75kg
    6x95kg
    6x115kg
    6x120kg

    GHR - 3x10 yellow band, 18 x yellow band and 2 without
    Shrugs - 20x110kg
    Standing abs – 15x40, 15x50

    Horrible sleep but felt good. I usually use bumpers on my deficit day as it's a little more forgiving, but I had to work in with a mate so used the comp plates and took his jumps through warmup, so it's a bit less volume than usual. Still come out a good day though. Last program I hit a double at 230kg off 2 mats, so I'm happy with adding 5kg and an extra mat. I think the comp plates are a bit rougher off the floor, so it may have moved a bit easier with bumpers too.
     
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  18. Venkman

    Venkman Well-Known Member

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    Upper

    Warmup:
    Prone lying delt raise – 2×15
    Push up – 3×10
    Band pull apart – 4×25 yellow band

    Incline Axle Press:
    bar
    20x33kg
    6x53kg
    6x73kg
    6x83kg
    6x93kg
    6x103kg
    6x113kg

    Strict Press - 4x6 65kg
    Lat Pulldown (wide) - 4x12 45kg
    Band tris push down (straight handle) – 4×15 orange band

    Achey and feeling a bit meh today. Even so, happy with axle.
     
  19. Venkman

    Venkman Well-Known Member

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    DE Lower

    Single leg curl – 4×12 16kg
    Reverse hyper – 2×15 40kg
    Hanging leg raise – 3×10
    DE cambered bar box squat (50s rest) – 10x2 95kg + 32kg chain
    SSB Good Morning – 4×8 60kg

    Was debating not going to the gym today. Feel pretty shit. Would have liked to up the weight about 10kg or so to DE. The movement felt pretty good from about halfway through the DE work, but adding weight wouldn't have been the best idea.
     
  20. Venkman

    Venkman Well-Known Member

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    ME Upper

    Warmup:
    Rear delt machine - 2x20
    Incline DB Press - 2x20 20kg
    Seated row - 3x15 100lb

    Swiss Bar Bench:
    bar
    20x45kg
    5x65kg
    5x85kg
    2x105kg
    2x115kg
    2x120kg
    2x125kg
    1x130kg (failed second)

    Tris pushdown

    Still feeling like rubbish. The crap ME Upper days continue. Attempted some OHP but my neck felt as if it may cramp again and I don't need to pile onto the crapness right now. Hoping I can get something better in tomorrow on the SSB.

    Next program I think I'll have to hammer more volume for upper body. Back to sets across maybe.
     
  21. Venkman

    Venkman Well-Known Member

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    ME Lower

    Warmup:
    sled drag
    Leg ext.
    Leg curl

    Narrow SSB Box Squat (+25kg chain):
    bar
    8x45kg
    5x65kg
    3x85kg
    2x105kg
    2x125kg
    2x145kg
    2x155kg
    2x165kg
    2x170kg

    BB Row - 4x8 80kg
    GHR - 3×10 yellow band, 20 x yellow band
    Standing abs (spud strap) – 3×10 50

    Went better than expected. I was after a minimum of 160kg bar weight given how this week has gone. Finished last program on 175kg with no chain, so getting 170kg + 25kg chain is a decent increase. There was probably a few kg worth of chain not on the ground too. Interested to see where I'd be without the chain. Skipped block pulls because that's what I tweaked my neck on last wave.

    Hope I feel better next week. Last week before dead maxes.
     

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