First Strongman Competition

[DavThew]

20/06/18 Press

My patterning for push press is not yet down, so I am leaving 4x8 on that until I have it. I did 4 ramping sets of 3 reps today just concentrating on exacting technique, before the rest of my practice

Warm up - 30m bear crawl, 30m crocodile crawl, 30m burpee to broad jump, 10m crab walk,
Empty bar complex x 2 rounds- 8 reps each exercise - DL, rows,power clean, front squat, strict press, back squat, good mornings, push press

1a. Pullup 4x3
1b Overhead push press

• 20kgx3
• 30kgx3
• 40kgx3
• 52.5kgx3

1c. Windsheild wipers 4x8

Thoughts: better technique on the push press really helped making the weight feel light. Keeping the bar in a proper front squat position and explosive leg drive really made all the difference.

2a. Bent over rows - same weights and reps and sets for strict press
2b. Strict press

• 20kgx8
• 30kgx8
• 35kgx8
• 40kgx8

2c. Windsheild wipers 4x8

3a. KB waiters walk 24kg - 30m each arm x 3
3b. Z press empty bar for 20 seconds AMRAP x 3
3c. Banded face pulls 20 x 3
3d. Dips 12,5,5

4. Jump rope 90:30 x 5

Good day. Technique is king.

 

[DavThew]

I have been very bad at keeping this log up to date. That should really change.

I spent the last couple of weeks learning some technique, playing with some implements, and planning out my attack.

17/7/18
Squat day:
1a: Broad jumps 4x8
1b. Back squat

• 20kgx8
• 30kgx8
• 40kgx8
• 55kgx8

1c. Ab wheel 4x8

2a: High jumps (to touch ceiling) 4x8
2b: Front squat

• 20kgx8
• 30kgx8
• 45kgx8
• 30kgx8

2c. Ab wheel 4x8

3a. Reverse lunge with 16kg KB each hand 6,4,3
3b Good morning 30kg bar 12,10,8
3c. Nordic curls 15,12,10

Jump rope 30s:30s work to rest. Maximum speed when working. Either normal feet together jump or high knee sprint.

I think I'm going to try update this log weekly so I can review where I am. It's early days yet for the training and loads are still light, but I'm looking forward to building up.
Muscle mass is absolutely packing on after just a month and my appetite is up. I might cut calories a bit to get lean over the next few weeks. Still a long way out from competition (and I've already signed up to a second one 6 weeks after the first). I might do some body comp metric monitoring.

Hopefully my belt will arrive soon, for when the weights actually get heavy.