Venkman's Strongman/Strength Log

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

  1. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,563
    Likes Received:
    710
    Thanks @blindbodybuilder, I'm hoping so too. Yeah getting older sucks nuts. I remember when I used to train hard with gym lifts 4 days a week, with a strongman day on top. I'd die after a week of that now haha.

    Lower/Upper

    KB Goblet Squat w/ hip circle on
    10x16kg
    10x20kg
    10x24kg
    10x28kg
    10x32kg

    Strict Press - 4x6 70kg
    Neutral grip chins - 4x5
    Deadlift - 4x10 80kg

    Combined yesterday and today. This week won't be the best for training so I figure I'll start a proper program next week...Plus I still have to write it.

    Left leg didn't feel too great on Goblets, but I was able to do a couple lunges pain free on my right leg which is out of the ordinary for me. Small, but it's progress.

    I figured I may as well use this time to cut some fat as well. Been sitting at around 102.5 for a while now. Not sure how long I'll cut for, it might end up being a mini one. We'll see how fast it comes off and how annoyed I get with my strength.
     
  2. Avatar

    Google AdSense Advertisement



    to hide this advert.
  3. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,563
    Likes Received:
    710
    Heavy Upper

    Bench Press + 10kg chain:
    bar
    20x40kg
    5x60kg
    5x60kg (add chain)
    5x80kg
    3x90kg
    3x100kg
    3x110kg
    3x115kg
    3x120kg
    4x6 100kg (no chain)

    Strict Press - 3x6 60kg, 10x60kg
    BB Row - 3x15 60kg

    Haven't done any heavy bench in a while so wasn't sure what to expect. 120kg still moved okay but felt heavy in the hands, though stability did feel good. Definitely lost strength on it, but oh well. OHP went up. Seems like I need higher intensity on bench to make it move, and more regularly.
     
  4. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,563
    Likes Received:
    710
    Lower

    Sled drag with hip circle

    KB Goblet Squat w/ hip circle on
    10x16kg
    10x20kg
    10x24kg
    10x28kg
    10x32kg
    10x36kg

    Farmers Walk:
    4x34m 67.5kg
    50s hold at 87.5kg

    Single leg curl - 4x10 can't remember weight
    Reverse Hyper - 3x15 60kg

    Injuries felt pretty good on Goblets today so went up another KB. Could have done more but need to remind myself this is rehab, not max effort work haha. Grip on farmers is definitely weaker, but that's to be expected when not holding anything heavy anymore.

    Down a kg or so and feeling less bloated from less food.
     
    blindbodybuilder likes this.
  5. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,563
    Likes Received:
    710
    Week 1

    Upper


    Band pull apart – 2×25 yellow band
    Push up – 3×10

    Bench Press – 4×5 90kg, 15x90kg
    OHP – 4×10 52.5kg
    Pull ups – 5×5
    Band tris

    Lower

    Ab roll out – 3×10
    KB Goblet Squat w/ hip circle on
    10x16kg
    10x20kg
    10x24kg
    10x28kg
    10x32kg
    10x36kg
    10x40kg

    45 degree hyper snatch grip DL – 4×10 40kg
    GHR – 3×10
    Single leg ext - 2x15

    ME Upper

    Band pull apart – 2×25 yellow band
    Push up – 3×10

    Strict Press:
    bar
    10x40kg
    5x60kg
    5x70kg
    5x80kg
    5x85kg
    5x90kg
    20x65kg (PR I think?)

    BB Row - 4x10 62.5kg
    2 Board - 3x10 80kg

    Terrible sleep. Gf is sick and was up all night coughing. Plus sun burnt. Only looking to repeat last programs numbers for Upper while cutting. If I get more, great, but not expecting it.

    Lower

    sled drag with hip circle
    KB Goblet Squat - 10x15kg, 10x20kg

    Deadlift (with hip circle) - 4x10 80kg
    Reverse hyper - 4x12 60kg, 12x80kg

    Struggled. Another bad sleep. Sun burnt again. Had Farmer's walk programmed but was too stuffed. Life delivering consistent small kicks to the dick, just enough to be bloody annoying.

    Body weight dropped to 100.2kg or so pretty quick, but then went back up to 101.2. No change in calories really, just body playing silly buggers.
     
    blindbodybuilder and countryboy like this.
  6. DanOz

    DanOz Well-Known Member

    Joined:
    May 30, 2012
    Messages:
    411
    Likes Received:
    72
    What is the hip circle mate?
     
  7. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,563
    Likes Received:
    710
    Just a bit of elastic fabric you put around your knees. Look up Slingshot hip circle on YouTube and you'll see what it is.

    -----------

    Upper

    Bench Press - 4x5 95kg, 10x95kg
    Pull up - 5x5
    Strict Press - 4x10 57.5kg
    Band Tris

    Lower

    Ab roll out – 3×10

    KB Goblet Squat w/ hip circle on
    10x16kg
    10x20kg
    10x24kg
    10x28kg
    10x32kg
    10x36kg
    10x40kg
    10x44kg

    45 degree hyper snatch grip DL – 4×10 45kg
    GHR – 3×10
    Single leg ext - 2x15

    ME Upper

    Bench Press + 13kg bands:
    5s to 110kg bar weight
    10x90kg

    Strict Press - 4x6 65kg
    BB row - 4x10 67.5kg
    Band Tris

    Lower

    Sled drag with hip circle
    Hanging leg raises - 3x10

    KB Goblet Squat w/ hip circle on
    10x16kg
    10x20kg
    10x24kg
    10x28kg
    10x32kg
    10x36kg
    10x40kg
    10x44kg

    Reverse Hyper – 2x10 60kg, 3x10 80kg
    Leg curl - 3x10
    Walking lunge - 2 trips

    Up another 4kg on the KB squat. Feeling better each week now, and today was the first time I've been able to do more than a couple lunges without pain. Hoping to start adding weight to those soon.

    Unfortunately got a sort of sciatica pain flare-up this week in my right side and some Achilles pain. Nfi where it came from but it fucking sucks.

    Tried some sumo block pulls but pain kicked in at 140 so canned that.
     
    Riley and blindbodybuilder like this.
  8. DanOz

    DanOz Well-Known Member

    Joined:
    May 30, 2012
    Messages:
    411
    Likes Received:
    72
    Injuries and illness are killers. Are the hip circle exercises helping?
     
  9. hekate

    hekate Well-Known Member

    Joined:
    Apr 25, 2014
    Messages:
    1,740
    Likes Received:
    364
    Still going strong I see
    Good work mate
     
    Venkman likes this.
  10. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,563
    Likes Received:
    710
    Yeah they seem to be. Although I'm not totally sure whether it's the rest from barbell work, or if it's a combo.

    Need to work out what's going on with this right side now too. I have no idea why it flared up. It's like my body has to always have something wrong with it.
     
    DanOz likes this.
  11. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,563
    Likes Received:
    710
    Still training, just haven't bothered logging anything. Nothing exciting happening.

    Did some stones today and got a height PR. Surprising considering I'm not doing any deadlifts or squats.
     
    Tom likes this.
  12. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,563
    Likes Received:
    710
    Saw the physio today. This calf/achilles pain is getting ridiculous. Got some exercises for that. Wants to clear that up before we move onto my glutes/hams/quads.

    Not really sure what the hell to do for lower body right now. Will probably try and move the pads on the equipment at the gym to sit further up my calf and stick with leg extensions, leg curl, reverse hyper.
     
    Tom likes this.
  13. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,563
    Likes Received:
    710
    Think I need to start logging again. Struggling for motivation on lower days right now. Feels so pointless.

    Calf/Achilles is better in some ways, worse in others. It's a weird feeling. The pain keeps changing. Got another physio visit tomorrow.

    Upper

    Bench Press - 4x5 105kg, 10x105kg
    Pull ups - 5x5 BW
    OHP - 4x10 60kg

    Lower

    Ab roll out - 3x10
    Leg extension warm up
    Leg curl - 3x12 16kg
    SSB Seated GM - 5x10 55kg

    Also tried some squats with 60kg which felt ok. No pain really.

    Bodyweight was pretty stagnant over the holidays. At least it didn't go up though. Lowest was 99.1kg I think. Will probably reassess at 95kg.
     
  14. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    578
    Likes Received:
    308
    Wishing you all the best man.

    I know keeping a regular log definitely helps keep me motivated, we all know that consistency is one of the most important factors in strength training and keeping a log just seems to help with maintaining a regular routine.

    Also there a many of us that follow your log with great interest so I say bring it on!
     

Share this topic with friends