JP might build up to Finlands Strongest 105 in 2014

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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Tue Dec 03, 2013 6:41 pm

today had to combine two sessions because will be out of town the rest of the week. MAX REPETITION SQUAT and MAX STRICT LOG. Also had a strongman champions league participant Mathieus training today which gave an extra boost!

Strict log
5x50
5x50
3x50
1x50
1x70
1x85
1x95
1x102.5

pleased! that was todays target weight and i nailed it.

Squat
warm ups, and then
6x70
6x70
3x120
wraps
1x170
7x195

this was pretty brutal. I kind of got dizzy and lost track and thought i only did 6 reps but two spotters counted 7. Funny when that happens :) The Plan calls for 8 or more reps, i will still go up to 200 in the next cycle (because, well, its 200) and go max reps with that. 6 would be wonderful! And then change the squat i will do the max reps with to front squat or safety bar squats or something like this.

50mm axle holds for max time
three sets, but forgot to check the weight.

125kg sandbag carry
3 x 15m laps
2 x 15m laps

very happy about that! felt as strong as i was with it when i was training for finlands strongest man. Improved squatting definitely shows, the pickup is easier than before and the walking pretty solid too. Just need to get faster feet!

A good day in the office.
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Tue Dec 10, 2013 6:14 pm

trip done, only had a pump session last thursday.

back to the graft now.

MAX SQUAT
tons x 20
3x70
3x70
1x120
1x120
wraps:
1x170
1x200
2x225

was worried about this and it was tough as hell. Need to think what my next max session will be... at the moment thinking something like 5 singles with 210

pretty done after that so just did 3 sets of 16 reps of abs on GHD machine.
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby Mellos » Wed Dec 11, 2013 2:33 pm

I say going for less weight is not an option.
Maybe change the exercise? Seriously, unpack one of them cambered bars and squat with that for some weeks.
It. Will. Kill. You. Dead.
Current PBs:
210 kg SQ, 135 kg Bench, 260 kg DL

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 282,5 kg, DL - 307,5 kg, Total (w/o Wraps) - 710, Total (w/ Wraps) 712,5 kg
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Fri Dec 13, 2013 8:53 am

hehe, westsider talks :D

actually, decision was made for me for a wee while, my knee swell up after the squat session, so cant squat now anyway. But who knows, i might be back to full strength by next tuesday!

But i agree, i think i will use safety squat bar, would like to nail the 200 with it one day. Front squats should not be neglected either! So many awesome squats out there!

ok so a sore knee overhead session, had to change the plans a bit:

STRICT LOG
5x50
5x50
2x70
1x90
1x95
1x97.5
1x100

decent.

narrow grip board bench with a pause on bottom, SPEED!
5x50
5x50
2x80
2x100
2x100
2x100
5x100

dumbell shoulder press
20x15
20x20
20x20
20x20

band pushdowns x fair bit, pause on full extension, love it.
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Mon Dec 16, 2013 1:50 pm

knee resting continues

strict press, first rep powercleaned
5x50
5x50
3x50
2x70
1x80
1x90
1x92.5
1x92.5
3x85
3x85
3x85
3x85
3x85

narrow grip board bench
8x80
5x100
1x110
8x120

went better than expected

dumbell front and lateral raises
band pushdowns
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Tue Dec 17, 2013 6:29 pm

tested the knee with some axle deadlifts from 16 inch, but had to bail out at 220.

but there is always something to do!

sled push & drag
30m push & 30m drag
2 sets with 180
murder, my conditioning is in a bad way at the moment!

some shouldering with 70kg slam ball

pullups
bw x 5
5 x +15
5 x +25
5 x +25

farmers pick up and hold
70
100
120 for 36.5 seconds

axle pickup and hold
115kg two sets, longer was 18 seconds, grip done from farmers holds!

dumbell curls
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Sun Dec 22, 2013 9:52 pm

trained on friday and trained today too. BUt the knee needs rest, probably another week.

I made a mistake of doing log with a slight push press on friday, that basically got the knee back to where i started from. Stupid.

so fridays sesion was just a shoulder bodybuilding session.

Today:

incline log:
5x50
5x50
3x80
1x100
3x110
3x110
3x110
8x100
7x100

farmers hold for time
120kg per hand for 35 seconds

some thick bar double overhead deads for grip training

THE PLAN

tuesday some upper body lat work

friday pressing

sunday knee friendly work

and then hopefully i am back in action.

injuries are bullshit :)
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby mo! » Mon Dec 23, 2013 1:48 am

[quote="JP"]injuries are bullshit :)


agreed. :?

you really need to learn to rest better ;) ....Its called hot baths, massages and arnica oil 8)
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby knackers » Mon Dec 23, 2013 2:20 am

"KNEE" inures are "EXTRA" bullshit.. :?
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Sun Dec 29, 2013 8:45 pm

funny how the knee injury has taken my motivation to log.

i should log come HELL OR HIGH WATER!

so have missed a few bodybuilding pump action sessions, did the following::

xmas day:
pullups
20 sets of 5 reps with different grips, 30 seconds rest inbetween

was training on my own so came up with this idea to keep the things moving. It was fun and i got doms of doom from it!

chest supported rows
4 sets, last two sets heavy x 15 reps (i really should look how much i put on to measure progress...)

biceps

friday:

narrow grip board press
5x70
5x70
5x90
3x100
2x110
1x120
1x127.5
5x135 - happy! my target to get to 150 board press seems not crackpipe!

incline log
cat remember now but went up to 110 and then 7x102.5 as a drop set

tricep band pusdowns and dumbell lateral and front raises

today:

stiff leg deadlift (knee getting better, this puts load on it but not much knee bend, so hope its ok...)
5x70
5x70
5x70
5x120
5x150
3x180
5x200
5x210

very happy about that one, i think 5x210 might be around my all time pb too.

trap bar shrugs
up to 3 x 12 x 185

abs on ghd
3 sets of 15 reps

rear delt raises couple sets

biceps couple sets

no squatting still for about a week i think.
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Thu Jan 02, 2014 3:45 pm

tuesday, new years eve session!

strict log
5x50
5x50
5x50
3x80
1x90
1x95
1x100
1x100
fx100

very good for me!

strict barbell press of stands
5x60
5x70
5x80
1x90
18x60

and then some shoulder work with dumbells

today!

pressing again :D will deadlit tomorrow, but not off the floor to save the knee. Its much better now, but shouldnt fuck up the recovery by jumping back in too soon.

narrow grip board press
10x50
10x80
15x100
12x100

then tons of tricep work with bands and dumbells.
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Sat Jan 04, 2014 2:11 pm

friday:

deadlifts from 18 inch
5x70
5x70
5x120
3x170
1x210
1x230
1x250
1x260
10x210

pendlay rows
10x92.5
10x92.5
10x92.5
10x92.5
10x92.5

some rear delt and bicep work
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Sun Jan 05, 2014 5:44 pm

pressing session:

strict log - the crazy way it went:
5x50
5x50
3x50
2x80
1x90
1x97.5 - grinder, absolute max
3x90
3x90
4x90
9x80
then idea to try current max after many sets:
1x95
1x100
:) happy with that!

front hold with 20kg barbell:
30 seconds

dumbell lateral raises

done.
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Tue Jan 07, 2014 5:08 pm

knee is FINE! but no squats before next tuesday. Then back to the cube Plan, will start the cube plan this week already for all but the squats.

Stiff leg deadlifts - MAX!
5x70
5x70
3x120
1x170
1x200
1x220
1x230 - daily max, but hey, i think thats only 5kg less than my all time best. Has the focus on squats made my hammies and back stronger?
normal deadlift:
1x240 - not a peanut, but tentative with the knee.

pendlay rows
10x110
8x120
12x90

curls.

short and sweet.
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Re: JP might build up to Finlands Strongest 105 in 2014

Postby JP » Wed Jan 15, 2014 12:36 pm

damn, have left three sessions out now...

last week pressing session on thursday
worked up to five singles with 90kg on strict barbell press and some repping afterwards, incline log and some pumping

sunday
pressing session again

tuesday
decided tuesday is now a day for leg heavy stuff which do not stress the knee, sled push and pull was the name of the game, some light yoke, biceps :)

back on track this week! will start the cube format again, but just not squatting on tuesdays, but do the leg heavy event stuff and conditioning.
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