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Old 10-26-2011, 04:54 AM   #2171
Abaddon
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Originally Posted by Hazzard View Post
Your overhead press especially is immense mate.
Cheers Haz! Log lean and press is one of my favourite movements, and it's starting to pay off.
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W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-26-2011, 06:23 AM   #2172
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Default 26/10/2011 wednesday - Posterior Hell

7:30 AM
woke
9:30 AM
Meal 1 Breakfast
1 litre regular milk with Vittoria choc-mint flavour
11:45 AM
Meal 2
1 large green apple
2 mandarins
500 mls regular milk with Nesquick strawberry flavour
1:45 PM
Meal 3 Lunch
lean beef mince, 200 grams total cooked weight
1 egg, fried
1 multivitamin tablet
2 glucosamine+MSM tablets
3 fish oil tablets

3:00 PM Training - Steve’s Posterior Chain Focus


Deadlifts w/Hexbar
8 reps @ 140 kgs (309 lbs) PR
8 reps @ 160 kgs (353 lbs) PR
8 reps @ 180 kgs (397 lbs) PR
6 reps @ 200 kgs (441 lbs) PR
2 reps @ 200 kgs

Front Box Squats
8 reps @ 65 kgs PR
5 reps @ 65 kgs
5 reps @ 65 kgs

Shrugs
12 reps @ 150 kgs equal to best effort
12 reps @ 150 kgs equal to best effort
12 reps @ 150 kgs PR
12 reps @ 150 kgs PR

Goblet Squats
10 reps @ 55 kgs
10 reps @ 55 kgs
10 reps @ 55 kgs

Side Bends
12 reps @ 35 kgs
12 reps @ 35 kgs
right 12 reps,
left 10 reps @ 35 kgs

GRADE: B-
Duration: <55 minutes
Total Working Sets: 18
Total PRs: 7

Just wasn't feeling it today. Moved some decent weight and volume on the deads, but nowhere else. My back is really feeling it with the increase in frequency, and I felt a little strain as I upped the loading. I wanted a final set of 5+ @ 200 kgs, but it was not to be

From here the session got worse. My squats were pathetically weak, and that 65 kgs felt like 100 today. My 3rd and 4th set were scrapped. I spent less time dicking around with equipment, but not much less. 55 minutes is still more time than I want to be spending on just 18 working sets.

The goblet squats at this weight were more of a challenge. Those combined with the side bends caused my right obliques to spasm and it didn't really go away until training was over.

Because of some party we're throwing friday night in celebration of both the long weekend and Halloween, I've had to bump Friday's training to tomorrow. I'm planning on repeating the Bench press focus template to balance everything out. I'm glad of this, as some heavy log cleaning right now might prove to be too much.

Meal 4 PWO
4:15 PM
750 mls regular milk
7:30 PM
750 mls regular milk with Vittoria choc-mint flavour
8:45 PM
Meal 5 Dinner
home made beef sausage, 190 grams total cooked weight
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 10-26-2011 at 07:55 AM.
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Old 10-26-2011, 08:13 AM   #2173
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Default For Analysis: 5 Months of Deadlifting Progress

09/06/11
with Hexbar
10 reps @ 80
12 reps @ 100
6 reps @ 150
1 reps @ 175

18/06/11 - first time deadlifting without a hexbar at SMWA
with 2 inch Axle
1 reps @ 115
1 reps @ 135

19/07/11 - this was a deload session
with Hexbar
8 reps @ 80
8 reps @ 100
8 reps @ 120

10/08/11
with Hexbar
8 reps @ 90
8 reps @ 120
7 reps @ 150
3 reps @ 160
2 reps @ 180

22/08/11
with Hexbar
8 reps @ 100
6 reps @ 140
5 reps @ 180
3 reps @ 190

09/09/11
with Hexbar
8 reps @ 115
6 reps @ 155
5 reps @ 185
2 reps @ 195

23/09/11
with Hexbar
10 reps @ 110
8 reps @ 150
8 reps @ 150
6 reps @ 150
6 reps @ 150

28/09/11
with Hexbar
8 reps @ 120
6 reps @ 160
4 reps @ 200
2 reps @ 210

19/10/11
with Hexbar
8 reps @ 130
8 reps @ 150
8 reps @ 175
5 reps @ 200
1 reps @ 225

22/10/11 - this is another aberration, as it's the first time I've used a conventional bar
with Barbell
6 reps @ 60
3 reps @ 100
3 reps @ 140
3 reps @ 160
1 reps @ 180

TODAY
with Hexbar
8 reps @ 140
8 reps @ 160
8 reps @ 180
6 reps @ 200
2 reps @ 200

As you can see, I've increased the weight of the initial set by 10 kgs each time (barring one miscalculation), and each following set has likewise been increased, for the most part. This system has served me quite well, but now that I'm hitting my lower body more frequently, I need to pick a more subtle method of structuring progression.

Either I increase the weight by smaller increments, or increase it less often.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 10-26-2011 at 09:04 PM.
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Old 10-26-2011, 10:46 AM   #2174
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Default

Quote:
Originally Posted by Abaddon View Post
3:00 PM Training - Steve’s Posterior Chain Focus


Deadlifts w/Hexbar
8 reps @ 140 kgs (309 lbs) PR
8 reps @ 160 kgs (353 lbs) PR
8 reps @ 180 kgs (397 lbs) PR
6 reps @ 200 kgs (441 lbs) PR
2 reps @ 200 kgs

Front Box Squats
8 reps @ 65 kgs PR
5 reps @ 65 kgs
5 reps @ 65 kgs

GRADE: B-
Duration: <55 minutes
Total Working Sets: 18
Total PRs: 7

Just wasn't feeling it today.
Dude I love me some Lamb of God. Perfect PR Music. As a matter of fact, "Laid to Rest" is my all time favorite deadlifting song. I hear you on the not feeling it part ofthe workout, I was in the same boat yesterday. You are making awesome progress regardless. Keep smashing Brother!
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PR's as of 10/24/2011:
Squat: 418
Bench: 292
Deadlift: 473
Push Press: 235X3
Clean and Strict Press: 175X3
12 inch Log Press: 250
Yoke: 650X18.5'
Atlas Stone: 300 over 48" bar
Hummer Tire Dead: 500X3
18" Deadlift: 550
Many more PR's to come
Youtube user name: Coachlefty
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Old 10-26-2011, 10:48 AM   #2175
Abaddon
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Join Date: Dec 2010
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Fav Exercise: Log Clean Press
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Default

Quote:
Originally Posted by austin.j.taylor View Post
Dude I love me some Lamb of God. Perfect PR Music. As a matter of fact, "Laid to Rest" is my all time favorite deadlifting song. I hear you on the not feeling it part ofthe workout, I was in the same boat yesterday. You are making awesome progress regardless. Keep smashing Brother!
You got it Austin. More heavy bench TOMORROW. Coz I love this shit.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-26-2011, 11:04 AM   #2176
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Default

Quote:
Originally Posted by Hazzard View Post
Your overhead press especially is immense mate.
I agree. Uber strong. It won't be long until all reach near elite.
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Old 10-26-2011, 06:45 PM   #2177
Abaddon
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Join Date: Dec 2010
Location: The Iron Pit
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Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
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Originally Posted by BendtheBar View Post
I agree. Uber strong. It won't be long until all reach near elite.
Thanks boss!
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-26-2011, 10:45 PM   #2178
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Great work on those deadlifts man, very strong!
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Old 10-27-2011, 07:24 AM   #2179
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booooooooooooooooom!!! your a beast
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Old 06-15-2013, 08:09 AM   #2180
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deadlift 260 kgs x3
deadlift 272 kgs x2
good mornings 200 kgs x5
bench press 130 kgs x5. I don't even bench.

Last edited by OzStrongman; 06-15-2013 at 08:18 AM.
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