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Old 10-17-2011, 09:16 PM   #2081
Abaddon
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Originally Posted by austin.j.taylor View Post
I am really liking how my routine is set up. After playing for the past 6 months, I have something that I like and want to stick to.
I have a really solid and well-vetted routine (published by MAB) and it never stopped giving me good gains - most training sessions were rife with PRs. BUT it was still a bodybuilding split, and not suited to what I'm doing now.

I'm still intending to build mass, but I need strength and a tolerance for heavy work on a more regular basis. Things like delt isolations are an afterthought. Though I personally can see value in heavy DB curls now and then - 37 kgs in each hand certainly improves grip strength.
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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; 10-17-2011 at 11:57 PM.
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Old 10-17-2011, 11:18 PM   #2082
Abaddon
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Join Date: Dec 2010
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Default NEW ROUTINE CONFIRMED: Steve's 3 Day Strongman Assistance Template

http://muscleandbrawn.com/forums/gen...tml#post181333

MONDAY


WEDNESDAY


FRIDAY
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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 10-18-2011, 08:04 AM   #2083
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Join Date: Dec 2010
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Default 18/10/2011 tuesday GROW day

7:45 AM
woke
10:00 AM
Meal 1 Breakfast
1 litre regular milk with nesquick chocolate flavour
12:45 PM
Meal 2
1 litre regular milk with nesquick chocolate flavour
2:45 PM
Meal 3
smoked tuna, 85 grams
1 boiled egg, salt and pepper
6:00 PM
Meal 4
1 litre regular milk with nesquick chocolate flavour
8:45 PM
Meal 5 Dinner
BBQ lamb ribs, weight unknown

Can't wait for tomorrow!!
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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 10-18-2011, 06:14 PM   #2084
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BBQ lamb ribs?!?!?! Yeah baby
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Old 10-18-2011, 06:27 PM   #2085
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Originally Posted by Abaddon View Post

Can't wait for tomorrow!!
Get your boogie on.
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Old 10-18-2011, 06:38 PM   #2086
Abaddon
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is scrutinising your form
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Join Date: Dec 2010
Location: The Iron Pit
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Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
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Originally Posted by BendtheBar View Post
Get your boogie on.
It has arrived. Smashing 220 kgs on the hexbar this afternoon.
__________________

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 10-19-2011, 05:14 AM   #2087
Abaddon
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is scrutinising your form
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Join Date: Dec 2010
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Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
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Default 19/10/2011 wednesday - Day 1 of Steve's Routine

7:30 AM
woke
9:15 AM
Meal 1 Breakfast
1 litre regular milk with nesquick chocolate flavour
1 multivitamin tablet
2 glucosamine+MSM tablets
3 fish oil tablets
12:00 PM
Meal 2
2 lean beef burger patties, 195 grams total cooked weight (250g raw)
handful of strawberries
2:00 PM
Meal 3
1 cup camomile tea
1 litre regular milk with nesquick chocolate flavour

3:10 PM Training - Steve’s Posterior Chain Focus


Deadlifts w/Hexbar
8 reps @ 130 kgs (287 lbs) PR
8 reps @ 150 kgs (331 lbs) PR
8 reps @ 175 kgs (386 lbs) PR
5 reps @ 200 kgs (441 lbs) PR
1 reps @ 225 kgs (496 lbs) PR

Front Box Squats
8 reps @ 60 kgs PR
5 reps @ 75 kgs equal to best effort
1 reps @ 100 kgs equal to best effort
4 reps @ 75 kgs
5 reps @ 60 kgs

Shrugs
10 reps @ 160 kgs
10 reps @ 150 kgs
10 reps @ 140 kgs
12 reps @ 130 kgs

Goblet Squats
15 reps @ 37.5 kgs
15 reps @ 37.5 kgs
15 reps @ 37.5 kgs

Side Bends
15 reps p/side @ 15 kgs
15 reps p/side @ 15 kgs
15 reps p/side @ 15 kgs

GRADE: A-
Duration: 65 minutes
Total working sets: 20
Total PRs: 6

Well, this new routine didn't disappoint in terms of volume. I was buggered after my fifth set of squats, which made setting up for shrugs afterwards (unloading and removing the bar, unloading the hexbar, positioning the hexbar on the chains, then loading it back up again) extra slow, and as much as 10 minutes was lost here.

When I saw the time I quickened the pace on the shrugs, and when it came to the goblet squats I just grabbed the heaviest DB I had and used that. And the 3 sets of side bends I breezed through without a break between - they weren't very taxing at all.

I will be increasing the weight on these last two exercises significantly next week, and I will try and keep the pace quick between squats and shrugs... overall the routine is good, and certainly felt like an effective use of time when I wasn't moving equipment around.

4:45 PM
Meal 4 PWO
2 lean beef burger patties, 195 grams total cooked weight (250g raw)
8:45 PM
Meal 5
1 mandarin
9:45 PM
Meal 6 Dinner
1 enormous roast turkey leg
__________________

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; 10-19-2011 at 09:38 AM.
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Old 10-19-2011, 05:25 AM   #2088
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SSTTROOONGGG!!!!!!!!!! Those deadlifts are HEEAVY!
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Old 10-19-2011, 05:35 AM   #2089
Abaddon
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,961
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
My Mood: Devilish
Reputation: 650
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Originally Posted by Spartigus View Post
SSTTROOONGGG!!!!!!!!!! Those deadlifts are HEEAVY!
LOLs thanks matey - 5 kgs more than I predicted. It came up slooooowly though, and on the 2nd try. First time I've felt seriously challenged on deads
__________________

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 10-19-2011, 05:50 AM   #2090
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Awesome work Ab, getting stronger with every meal
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