my training log strongman/powerlifting

[jrhutton]

Hi, I train for strongman competitions. I have been weight lifting for some years but started to focus on strongman the last year. Just thought I would share my training here. please comment and make this alive .

20/08/2012
squat 230kg 6x7x6

21/08/2012
deadlift 280kg 1x (my old max lift but 7kg lighter bodyweight)

23/08/2012
benchpress 100kg 18x, 140kg 5x
inclined benchpress 100kg 10x8x6x

I will put more detailed versions next week

[Callejul]

Nice lifts man.... wish you the best in competitions to come!

[jrhutton]

thanks, next competition is this weekend

[Rucksdaddy]

thanks, next competition is this weekend

Good luck this weekend.

APPNUT

[jrhutton]

I got second place in the strongman competition this weekend I won 2 out of 5 events and got second place in the other three. Pretty close cometition only a single point between us.

Went training today and did some squats

4/9/2012
squat 235kg 5x5x5
legpress 115kg on one leg 10x10x10

[jrhutton]

training day shoulders and arms
5/9/2012
barbell shoulder press 60kg 10x10x - 80kg 10x10x - 100kg 6x - 115kg 5x5x5x - 90kg 14x
dumbbell shoulder press 35kg 8x - 40kg 8x - 45kg 6x6x6x
dumbbell snatch(1 rep is 1 rep on both hands) 35kg 2x - 45kg 2x - 50kg 2x - 55kg 1x - 60kg 2x (could not go heavier, heaviest dumbbell)
Hammer dumbbell curl with fat gripz 30kg 8x8x8x
dumbbell curl with fat grips 25kg 8x8x8x

[jrhutton]

10/09/12

didn't have much time to train much last week so back to squats. decided to do only squats and keep it rather light since Im going heavy in the deadlift this week

squat 235kg 5x5x5x5 added another set from last week, did ok but was a bit heavy on the shoulders for some reason
then I added a lighter working set
squat 205kg 10x

that was it for the day

[jrhutton]

11/09/12

Shoulder's and arms today

split jerk behind neck (max day)
150kgx1 (increased my max by 20kg, very happy)

Dumbbell shoulder presses
50kg 8x6x7x

Hammer curl dumbbell
30kg 8x10x
32.5kg 8x

Shoulder raises with a bar (very slowly)
20kg 10x14x14x

Dumbbell curl (with a twist)
27.5kg 8x8x
30kg 8x

didn't have time for more, would have wanted to add some more shoulder exercises and maybe one arm exercise

[Torobestia]

Strong work here.

You come from a country of strong men. Jon Pall, ver Magnusson, and now Benedikt Magnusson (who broke the world record with his 1015 deadlift!).

Wish you luck, man.

[jrhutton]

Thank you Torobestia, Benedikt Magnusson is an amazingly strong deadlifter and I love how he gets in sort of a trans before a lift. Look up Hafthor Julius Bjornsson he is a beast, I wouldnt be surprised if he would win WSM one year.

12/09/12

Back day today or deadlift day really

deadlift 260kg(with a stop at the floor)
3x3x3x was going for 5x in the last set using the bounce off the floor but only managed 2x in case of, well needing to go the bathroom haha

195kg (no belt)
20x rather pleased with that


glute ham raises holding 10kg, tried 20kg last time but since it was my first time in years I got mad strings so dropped it to 10kg now and will raise the weight slowly
10x10x10x

some pull ups and forearm (grip exercise) and called it for today, only the deadlift took about 1 and a half hour

[jrhutton]

30/09/12

My internet connection has been down since last post but finally up again.

today was chest and tricep day

benchpress 140kg
6x7x6x6x

flat dumbbell press 55kg
6x7x6x

I tried a one hand snatch with a bar
60kg
1x pretty easy
70kg almost went up, will take it next time

one arm tricep pull down(with a machine)
50kg
10x10x10x

cable cross over
50kg
10x10x10x

[jrhutton]

2/10/12

shoulders day

one armed snatch with a bar

70kg max lift, very pleased with that and only my second attempted snatching one armed with a bar
60kg
6x left arm, 6x right arm
6x left arm, 8x right arm

split jerk behind neck
110kg
6x6x
120kg
5x

shoulder presses using a bar with one hand and a fat grip standing, but not bending legs or using leg power
20kg
8x
30kg
8x
40kg a bit too heavy
6x
30kg
8x8x

did some other exercises holding a 10kg plate and moving my hands around and holding them out still

3/10/12
leg day and arms

was going for regular squats but my back is hurting when I pick up the weight so I switched to front squats

front squat
150kg no belt or knee wraps
6x
170kg no belt or knee wraps
3x
170kg only belt
6x6x
200kg belt and knee wraps
2x there was more in there, but I had never gone that heavy and would have been happy with only one rep

leg press using one leg, its a machine so I think the weights dont really make sense just did 10 reps 3 sets as heavy as I could

Leg extension
put on as much as possible and did 25 reps so I switched to one legged leg extensions, did 10 reps on each leg 3 sets

calf exercise 3 sets of 10 reps

hammer curl
30kg
8x8x
32.5kg
8x

preacher curl
36kg
8x8x8x

4/10/12
Finally I managed to do a strongman exercise today

Log lift trying for max, my personal record is 140kg
100kg 1x did not go up the first time but pressed it easy the next time
115kg 2x easy
125kg 1x easy
135kg 1x felt it
145kg almost went up, I got my left arm straight but my right arm would not go all the way and I almost dropped the weight behind me, so I threw it down. I tried again but no luck just out of power. It will go next time

aluminum presses over head(square aluminum boxes kind of, more flat than square) trying for max but exhausted from the log lift
100kg 1x
110kg didnt go up it is my max, I was hoping to get a shot at 125kg but it will have to wait for a better day

Frame carry
180kg or 200kg not sure how heavy the frame isr an 12m x4 so 48m total always picking it up and going back after 12m did this 2 times
220kg or 240kg 12m x4, 1 time ripped my hand on this one so called it for now

sircus dumbbell
68kg almost made it, should have been easy if not exhausted from all the presses

lat pulldown no idea the weight just as heavy as I could 8reps and 3 sets always going heavier in each set

row machine same here no idea of weight just what felt heavy 10 reps and 3 sets

[jrhutton]

8/10/12
Chest and triceps today

benchpress
140kg 7x7x felt easy so I put more weight on the last set
145kg 5x

Inclined benchpress
110kg 7x7x7x felt rather easy

dumbbell presses
55kg 5x5x5x

tricep dumbbell extensions
20kg 10x10x
22.5kg 10x

tricep pulldowns one handed
50kg 10x10x10x


10/10/12
Leg day and a little snatch

front squat
170kg (no belt or knee straps) 3x3x3x had more in me but going for a heavy deadlift on friday so that was enough
140kg 5x

one armed snatch with a bar
70kg 1x easier than last time
60kg 2x harder than last time dont know why, maby tired after the front squat a little

kind of a kettlebell clean I guess
58kg 10x

[jrhutton]

12/10/12
Deadlift and strongman training

Going for max lift in deadlift and set a personal record. Not long until I will take the 300kg I have been working on to get up this year
290kg 1x

aluminum box presses for max lift
100kg 1x for some reason this lift is getting heavier for me

sircus dumbbell overhead
68kg 2x2x

atlas stones(100kg) over a 170cm bar
2x, tried more times but could only get the stone to same height as the bar, its hard when you are only 186cm so I just kept on doing reps as high as I could did about 6reps and 2 sets

tire flip 420kg first time this heavy tire
2x

aluminum box loading race, we actually just put them back on the floor but not to a high platform. We use 3 types of weight of stones, 90kg,110kg and 125kg and the distance was about 2x13.5 meters, 27m total for each weight. We did 2 sets of this.

[Torobestia]

Lotta good work getting done here. Some of these things I'm completely unfamiliar with how it feels (like atlas stone), but I can relate to basic things like deadlift and maybe log lifts. Pretty nice deadlift, wish you luck on hitting 300kg fast and soon.

[jrhutton]

wish you luck on hitting 300kg fast and soon.

Thanks, Im sure it will go up in the next few weeks as 290kg went up pretty smooth. I started practicing handball 3x a week for cardio, and fun of course and managed to hurt my finger. So there will be some time off from the gym. I hope no more than a week. It was about time to take a little time off anyway, so no harm done really.