What the week holds

This week is week 3 of my cycle. I work in 3 week cycles. Monday. Tuesday and Wednesday are my big weight days, Friday is my speed day and Saturday is Strongman/GPP.  Generally I structure the cycle in that the first week is a lighter week with 2 - 3 reps per set. Second week is 1-2 reps per set and week three is 1 rep per set This only for the 3 big lifts, Squats in some way, Benchpress in some way and Deadlift in some way. I have access to a full range of bands, chains, boards, mats, bars etc. I also have no problem getting into my gear.

My goals for this week are push as far as I can to see how much I have regained after having so much time off. As this is only week 3 I want to find out where I am. To that end I have set my goals at

Safety Bar Squats:                185kg + 90kg of band tension. (No# 1 (40kg) and 2 (50kg) bands)

I know the tension as I have measure them out 

Benchpress:                          220kg with the green band over my elbows

Similar to a Titan Ram or Slingshot

Deadlift:                               250kg of 2 mats (mats are 20mm thick)

The rest of the work sets are done more in a bodybuilding style with reps between 3 and 10 and sets of 3 or 4. During this week even these are done for maximum weight or pretty close to it. Next week I will be changing all the exercises and this will give me a good guide with how much weight to use over the next cycle as well as the new exercises keeping my mind fresh and looking forward to a new challenge.

Strongman/GPP work Week 2

Got in another solid Strongman/GPP workout this weekend. A lot better than last weeks effort. Wasn't sucking any where near the same amount of air as last week. Felt good and strong through the whole workout.
I do this sort of workout to help build in a bit of overall fitness as well as providing a certain amount of training for bodyparts in a different way. Also this is for this cycle as when I go into the next cycle I will change a couple of the exercises. Hammer Hits and Tyre Flips will always stay in the cycle. Just need a bigger hammer. At the moment I am using a 6lb hammer but would like to take that to a 12lb.

The Hammer Hits I use for dare I say it my core section especially my abdominals. I do a lot of work for my obliques in the gym during the week so don't tend to put them in here.

Tyre flips I use for building explosive power and speed in my squats and deadlifts in the gym. Here I can work on that by doing something out of the ordinary. I am activating my glutes real hard and fast as I go to drive the tyre up. If I am doing it right I can power the tyre over in one movement. The tyre in these videos is what I call the baby tyre as it weighs somewhere around 170kg, My big MONGREL weighs in at 225kg. A word of caution for you though if you can feel your biceps while or after you have done this exercise you are doing it wrong. You should be driving with your legs, calves, glutes and hams, NOT lifting with your biceps. Do this wrong to many times and you will eventually rip your biceps.

I like the log press as it gives me another way of doing some shoulders without the weight being excessive. My log is light (only about 55kg). In this case I try to lift it like the real strongmen do in that I do not stop on my upper chest and then jerk the weight.

Tyre pulls allow me to work a number of upper body muscle groups at the same time. Back, Biceps, Forearms, Shoulders to name a few. The tyre itself weighs 55kg and the rope is 25 mtrs long and weighs about 1kg/mtr. The added friction from the ground makes this a lot harder than it appears. Because this takes a little longer to do it helps with the GPP side of the workout.

I do tyre drags because I am cheap and did not want to buy a sled when I got a tyre for free. A couple of galvanized eyes put though the tread area and a couple of carabiners, some rope and a belt and you have a homemade sled. This works your calves, hams and glutes real well. My reasoning for doing tyre drags is that it helps build strength and power though my legs as well as some good GPP fitness.

Hammer hits went a lot better today and I felt like I had a lot more power when hitting the tyre. It might not seem like it but if you really give it your all this is a great exercise. I don't have access to 1 million trees that need splitting so this is a good trade off.
Hammer Hits

Tyre flips with the baby tyre went a lot better than expected. Plenty of drive through my lower body and getting the tyre flipped pretty quickly. Was a little worried about this last week as in the next cycle I want to start using the MONGREL full time and the first week was pretty awful.
Tyre Flips Baby tyre

Log presses again went well with a lot of power to lockout. I feel I get a bit of strength here for my shoulders and a good hit of GPP with touch and go reps.
Log Press

Did you think I was pulling the car, If you do this right it is real good for your upper body. When doing these I try and keep a consistent pace. The friction from the ground really makes this exercise. Add to that the 35+ seconds and you get a real good hit of GPP. The tyre that I use weighs 55kg.
Tyre Pull

By the end of all this tyre drags becomes a real tough exercise. Again it is the same tyre as above and you are pulling 55kg. Trying to stay reasonably upright and driving through my lower body makes this tough work. By the time you get back your legs are starting to wobble and you are sucking some big air. Great exercise and I will keep rotating it in and out of the cycle. The driveway is about 40mtrs there and 40mtrs back.
Tyre Drags

On week one of the cycle I will do 3 sets of everything, On week two I will do 4 set of everything and on week 3 I will do 5 sets of everything. Reps are
Hammer Hits          10
Tyre Flips                5
Log Press                5
Tyre Pulls                1
Tyre Drags              1 there and back

Friday Speed Work

Friday is my speed day. While I follow the principles of the Westside approach, I have put together a bastardised version that seems to works for me. As I like to spend some time away from the gym I have to put speed in somewhere and it is this day. I have made a few changes to what I am doing in regards to this, this year and so am having to do a lot of learning and self evaluation. So at the moment things might not look like they are meant to, or the way other people say it should be done. That will come over time. I have certain goals and aims for all three lifts in terms of form and speed.

SPEED SQUATS

*          Working on my walk out and set up.

                 (with the extra weight I need a better way of getting the bar out and myself set up in the right position)

*          Getting my feet out wider                                                                                                                                 (just feel that my stance is not quite where I want it to be)                 

*          Keeping my knees over my toes

                (Turning feet out a bit more and trying to keep my knees out on the way up. Knees have been falling out a bit to much)
*          Sitting back onto the box a lot more

                (Just feel at times I "fall" on to the box and knees come forward a bit to much)
*          Learning to Touch and Go from the box

                (Westside approach is to stop on the box, however we don't do that during competition lifts so why do it in training)
*          Lots, lots more speed on the stand up part of the exercise

                (Always looking for more speed on that part of the rep. Can never be quick enough)
*          Down to a 1 mat to make sure I am below parallel 

                (To make sure I am definitely low enough)

SPEED BENCH

*          A stronger set up before starting the rep. 

               (Get into the right position to be able to position the bar better)
*          Touching a lot further down my body to shorten the distance to press

               (Have been touching to far up around my nipple line, need to be 3"-4" below there. Try to touch in that area at competition time so might as well practice it in training)
*          Faster press off my chest

               (Believe at times I have been way to slow on the "Hit" from the press call)
*          Pressing right through the rep

               (Have been guilty of "stopping" the press just before full lockout, this also causes me to slow down towards the top of the rep and make lockout a lot harder)
*          Pressing from both arms

               (At times not fully pressing with both arms as the bar comes up on an angle)
*          A Stronger lockout.

               (A stronger lockout will leave no doubt that it was a good rep)

SPEED DEADS

*          Using the 50% - 60% range for this year. 

               (Use another approach last year, so will do this this year to see what happens)
*          Stronger pulls

               (Because of the lighter weight use the whole body during the pull phase)
*          Faster off the floor

               (Faster start should mean stronger pulls, Feel I am not getting off the floor as fast as I could)
*          Pulling right to the top of the rep.

               (Again similar to the benchpress I just feel that I am slowing down towards the top of the movement, Need to pull right through the rep)
*          Activating my glutes harder and quicker in the rep.

               (Similar to squats and with a stronger squeeze of my glutes should force my hips through for a stronger, quicker lockout)
*          Stronger lockouts

               (Again leave no doubt that it was a good rep)

As you can see plenty to work on. I don't expect it all to happen at once but with consistency over time things should get a lot better. As I video my training over time I should be able to pick up whether it is working or not. However competition lifts are where I will be able to see if it is all working.

To that end if you look at my videos from Friday you can see a few things that i need to work on

Speed Squats (120kg incl No#2 bands (50kg tension) 2 mats 55%)

• Set 3 was a complete shambles, Not knowing where the box was, What Touch 'n' Go, Knees falling forward and all over the place. Anybody would think I am a newbie.
• Set 7 was a little better as I sat back a bit more and a lot more speed on the up part of the movement. Feet could have been out a bit wider however overall a lot better set. 
• Set 10 Feet out wider but not where I want to be and you can see I struggle to get them there. I will need to work on this part. Time consuming and energy wasting. A lot more control over the whole rep. because I have done the stop on the box or so long it is going to take some time to get use to the T & G method. 

Speed Squats Set 3 C1W2

Speed Squats Set 7 C1W2

Speed Squats Set 10 C1W2

Speed Bench (100kg incl 50kg of Chain 55%)

• Set 3 set up was okay and first 2 reps pretty good but I slowed down on the last rep as my body knew it was the last one. NOT GOOD. This is the part I will have to work on. Bar was in a good position.
• Set 7 You can see me driving through all the reps a lot better and right to the top of the rep. Bar touching a lot closer to where I want it to be and reasonable speed on the hit. 
• Set 10 you can see the speed in the first rep as the paddle deloads off at the top of the rep (I felt it do this) and the speed on the next 2 reps was good. The bar is hitting where I want it to be and as you can see there is plenty of drive through the triceps as I am trying to keep them tucked tight. 

Speed Bench Set 3 C1W2

Speed Bench Set 7 C1W2

Speed Bench Set 10 C1W2

Speed Deads (100kg/3 Mats 55%)

• Set 3 Set up needs to be a lot better, hips to high and looking to much at the ground in front of me. Reasonable speed and I am trying to pull right to the top of the rep. 
• Set 7 Similar things to the third set although speed from the floor is pretty good. 
• Set 10 pretty good speed right through the rep although hips were high and still looking a bit close to the bar. 

Speed Deads Set 3 C1W2

Speed Deads Set 7 C1W2

Speed Deads Set 10 C1W2

Plenty to work on next week, however I hope this gives you some insight into what I am trying to achieve on speed days. On speed days since there are 10 sets an exercise I only record sets 3,7 and 10. 

Deadlifts and Shoulders

Things are looking up now that I have been back in the gym for nearly 2 weeks. Not as stiff or sore day on day and slowly getting my head into what has to be done over the next few months. A lot of big stuff on it's way and a few massive challenges. Deadlifts were the first thing tonight and the first set was to put it mildly, CRAP. Butt to high and craning the weight up way to much. Next couple of sets got it sorted out a bit more. Still got plenty of speed and power off the floor. Standing Shoulder presses were pretty good and strong, even the weight was okay. Pronated d/bell press, the weight is to light and I need to push it up a bit next week. Bentover lat raise went okay with good control and by the third set I could feel my rear delts real well. As I haven't done cable pull throughs for a while still getting use to it but making progress. I like to squeeze my butt real hard while doing them and boy can I feel it by the last rep. And who was the idiot that put in prowler pushes, again just getting use to them. Trying to drive through my calves, hams and butt. This is also good for GPP work as well.

Deadlifts (3 x 3 @ 180kg)
Strong off the floor with plenty of power.

Shoulder press ( 4 x 6 @ 75kg)
Good presses and could feel my shoulder's working.

Pronated Dumbbell Press ( 3 x 8 @ 30kg)
Weight is a bit to light so will need to increase that next week.

Bentover Lat Raise (3 x 10 @ 15kg)
Good control and nice tempo.

Cable Pull Throughs ( 3 x 10 @ 54kg)
Good hard squeeze on the way up and can I feel my butt by the end of the set.

Prowler pushes (4 x 1 @ 80kg)
Track is about 15mtrs long. A lot more power this week.

Isn't there just something about heavy weight.

Gotta love the second week of training don't ya, Weights can get a bit heavier and things just look and feel better. That;s the way with tonight. Benchpresses and slowly getting my body ready for the big weight in a few cycles time. But right now man 180kg felt good. I just felt alive yeah. Good speed off my chest and strong looking lockouts. Controlled it all the way to my chest. Still getting use to incline benches, the bar wants to go it's own way every now and then. Not surprising since I haven't done for a long time. Close grip is coming along well and getting good feel in my tri's at the moment. Flat backs with the dumbbells I find I just have a better feel in my tri's when I use the bands. Just me I think. Old school stiff leg deadlifts are working a lot better than I thought. Getting a pretty decent stretch from my hams as well. Working hard on keeping my core strong so keeping the Cable Obliques in. Overall a good day at the office.

Benchpress ( 3 x 3 @ 180kg)
No# 3 bands over elbows a bit like a Titan Ram or Slingshot from Mark Bell.

Incline Benchpress ( 3 x 6 @ 80)
Good reps

Close Grip Benchpress (3 x 6 @ 100kg)
Tucking elbows and trying to feel the weight on my tri"s

Flat Back Dumbbell Extensions ( 3 x 8 @ 30kg)
At the moment I seem to be getting good control on the way down. Probably could use a bit more extensions so will have to watch that part and make sure I am doing it next week.

Stiff Leg Deadlifts ( 3 x 10 @ 90)
I am liking this old school exercise

Cable Obliques ( 3 x 10 @ 48kg)
This is the best way I can find in the gym to simulate swinging an axe.

Start of the second week back

Well Monday you have come around again. Feeling a lot better after last week and ready to start pushing things a bit more. Safety bar squats went well and back to a bit better weight. Top set of 165 + 50kg of band tension. 3 good reps. Front squats were good as well. working on the back a bit more as this was a area towards of last year I could have been stronger in. The heavy physical work at the end of last year probably didn't help. Using the bands for squatting is a bit like tossing the caber in that when you get it right the weight seems to disappear. Need to work on it a lot more but happy with the start. Overall a good workout.

Safety Bar Squats ( 3 x 3 @ 145, 155, and 165 + 50kg of band tension)
Good squats with good speed. Hit depth pretty easy.

Front Squats ( 3 x 6 @ 120)
Felt different with the bands but also good in "Feel"

Bentover Rows ( 4 x 6 @ 90kg)
Good control on all reps and good to feel my back working.

Lat Pulldowns ( 3 x 8 @ 160Lbs)
Nice stretch in the lats.

D/bell Rows ( 3 x 10 @ 45kg)
Good reps could really feel my back working on these. By now back is starting to get a good "worked" feel to it. Not quite a pump but that sort of thing.

Reverse Hypers (3 x 10 @ 70kg) Not filmed
I like how it makes my lower back feel after doing squats and back work. Try not to throw the weight up. Good to be back using this exercise.

Strongman/GPP and Yesterday

Two days in one go here. The speed day yesterday was/is not much to write about as the weights were so light. However it was a good day to practice a bit of technique and to think about a couple of things as to how I want to do some of it this year. To that end a couple changes to the squats are a coming and also for the deadlifts as well. A good day from that perspective. No video as I didn't want to look that ridiculous, cue smart arse comments. All sets are done on a 90 second count from my phone.

Today I got the chance to do some Strongman/GPP training. WOW am I really that slow/weak or any other word that could be use. Just an easy day today with only 3 sets per exercise. Not a lot of power in the hammer hits and talk about being slow with tyre flips ( and I want to be able to start using the MONGREL full time in 3 weeks) although on the video it doesn't look that bad. Need to get my butt down a bit lower though. Log press wasn't to bad. Tyre pulls, Hmmmmmmm This is the hardest they have been in a real long time and I could feel my back by the end of the third one. Tyre drags, could I feel this one or what. the trip down the drive ain't to bad however on the return I could really feel everything working, Butt, Hams, Calves, Lungs (trying to suck in enough air) and my mind willing me on to the end. Still this is only the first week so can't expect to be in peak condition. Next week it will be 4 sets of everything so that should be fun.

Friday (Speed Day) Haha Refer above re this week.
Safety Bar Box Squats @ 50%  of top weight on Monday ( 3 Mats)
10 x 2 @ 70kg
A: the mats will come down over the next few weeks and
B: the %age will go up over the cycle.

Benchpress @ 50% of top weight on Tuesday
10 x 2 @ 50kg

Speed Deadlifts @ 50% of top weight on Wednesday (4 Mats)
10 x 1 @ 70kg.

Saturday: Strongman/GPP work.
Hammer hits
3 x 10 with a 6 pound sledgehammer.

Tyre flips (Baby Tyre, Weighs about 170kg)
3 x 5

Log press (log weighs probably 55kg now)
3 x 5

Tyre pulls: the rope weighs 25kg and is 25mtrs long and the tyre is 55kg. As you pull the tyre in you end up with less Rope weight and in theory it should be lighter however you are now starting to get tried so the perceived weight stays probably the same.
3 x 1

Tyre drags: The drive is about 40mtrs long so the whole journey is about 80mtrs with the same tyre being used as in the tyre pulls so it weighs 55kg.
3 x 1.