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Old 11-03-2012, 11:26 AM   #1561
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Good work Swede. Try front squatting before the back squats next time. I started doing that last year and it serves a s a great warmup and will not hurt your poundages at all. I actually prefer to FS up to 315 even if all I have planned is a back squat session. It makes those warmups feel light!
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Old 11-03-2012, 01:56 PM   #1562
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It will be good K!


Mike - Thanks alot for the advice, much appreciated! Ill try that next session.
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Old 11-03-2012, 04:00 PM   #1563
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3/11 - Presses

Notes: My right collarbone and shoulderblade has been feeling funkh for a couple of weeks now leaving me dead in the water when it comes to overhead work - better take it easy on the presses for a while. I also started to benchpress again 2 weeks ago and it really effects my oh capacity in a bad way. As a strongman I am dependent on raw oh strength so I will either focus on bench for a while and the go back to oh focus, or cut out the benching completely, I have not decided yet. Today was pretty good anyway, gaining weight is awesome!! :-))

Bench Press
1x100kg
1x110kg
1x120kg
1x130kg
0x135kg

7x100kg
7x100kg
4x100kg

*Benched really narrow and i felt much stronger and faster. Probably a carryover from the overhead work were I tuck my arms in and have a close grip.

Military Press
8,6,5x60kg - Funky shoulders!

Klokovs
5,5,5,5x40kg - to get some bloodflow, very short rest.

Guns
EZ Tri extension ss EZ Curl
8x50kg / 8x50kg
8x50kg / 8x50kg
Fx40kg / Fx40kg

Rev curl with fat gripz - 3 sets w 20-30kg for 8-12

Hammer Curls with fat gripz - 2x8x13kg

Love the fat gripz so far!

Other
Laterals - 5x8-10
Plank - 1 set to failure
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Old 11-03-2012, 08:02 PM   #1564
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strong in here
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Old 11-03-2012, 09:53 PM   #1565
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I've noticed that when I tried to do more than 2 heavy pressing days a week I suffered. I can see why that benching might throw you off.

Thought about doing shoulders first and then maybe finishing with a couple high rep dumbbell benches, or something like that?
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Old 11-04-2012, 01:24 AM   #1566
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Exactly what I thought off BtB, doing my heavy log or push presses and then do light paused bench or dbs for high reps.
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Old 11-04-2012, 01:34 AM   #1567
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Moving the iron my brother, kill it!

I've noticed that if I pressed two days relatively close, my bench suffers unless i choose reps over doubles and singles
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Old 11-05-2012, 06:47 PM   #1568
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Strong work swede, since your main thing is strongman stick with ohping as the main movement with 5+ rep stuff with bench. No idea if that would work but that's what I would do.
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Old 11-05-2012, 07:10 PM   #1569
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Great work Swede!
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Old 11-06-2012, 01:54 AM   #1570
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Thank you guys. Im with you there mab, will go back to mainly OHP with Closegrip bench as assistance to work on lockouts
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