Blindprop's 'Lost-my-training-log-due-to-Stronglifts-ban' Training Log

**blindprop** · 06-10-2011 08:58 PM

So, after being banned from Stronglifts, I am restarting a log on here.

My training is strength and conditioning based. I train at a MMA gym where I will do compounds through the week and then some Strongman conditioning work at the weekend, usually on a saturday. At the moment I'm following a Starting Strength/Stronglifts Hybrid. I started off on Stronglifts but am gradually moving over to SS (still doing 5x5 on some exercises but moving over to 3x5 gradually and following the SS exercise order). I am also starting to introduce hammer slams and battling ropes as a bit of conditioning at the end of lifting sessions.

Stats as of this morning are:
Gender - Male
Age - 19
Height - 5' 10"
Weight - 15st 3lb

My goals are to get stronger and try to maintain my weight (effectively losing fat and gaining muscle, this seems to be working as I have been increasing my lifts over the last 2 months and maintained about the same weight). I know this is very hard to do effectively but I'm going to see how things go for now...

Short term goals (by the time I'm 20 in March 2012):
Squat - 150kg 1RM
Deadlift - 200kg 1RM
Bench - 110kg 1RM
Press - 80kg 1rm
Power clean (not really sure as I've only just started, feel free to suggest and achievable weight!)

Current stats:
Squat - 5x4x4x3x4 - 90kg
I'm finding these really difficult at the moment. I think I need to do a lot of mobility stuff to help with this as I don't feel I have the flexibility to pull the movement off correctly. I started working in some exercises using resistance bands today and I think they'll really help.

OHP - 5x5 - 57.5kg
Still going strong on these. I will be going down to 3x5 once I hit 60kg next time.

Power cleans - 5x3 - 40kg. Just been doing some hang cleans for now to try and learn the technique. Still needs a bit of work but I've got a couple of guys to help me out with it so it should go well.

Other lifts are:
Deadlift - 110kg 1x5 and 150kg 1x1.
I know the 5rep number is a bit low in comparison to my 1x1 lift but I still haven't reached maximum potential for the 1x5. I hit the 150kg during a session last week with a guy I met at the gym. It was my first session testing for a max and the most I had previously done was 105kg 1x5 so I'd say that I have some potential in this lift!

Bench - 70kg - 5x5/90kg 1x1
Feeling alright with this. Again, the guy at the gym is helping me out with form tips so this should be up in no time.

I had my first strongman session last saturday and discovered how unfit I am at the moment. We did a circuit of 110kg farmers walk to a 40-80kg duck walk (increased each time) and then 10 hammer slams on a tyre for each arm. We repeated that 4 times and that was it.

I think the duck walk may have given me some patellar tendonitis so I think I'll stay clear of them. I also plan to do some keg carries, yoke walk, tyre flips, log presses and atlas stones.

I am in love with this gym!

My diet is alright at the moment.

I am following a relaxed leangains approach. Eating at around 12-1pm and have 4 eggs and about 200g bacon and sometimes some high meat % sausages. Then a large dinner of chicken/homemade burgers(no bun)/wild alaskan salmon with lots of broccoli and spinach. Thinking about it now that might be a little low and calories. On workout days I generally have the same foods and add 75cl-1l whole, un-homogenised milk post workout.

Supplements are:
Alpha Men Tablets - 2-4 a day
Super Omega 3 - 3 a day
Super-Dophillus Plus - 1 with each meal
Vitamin D - 1 a day
Sometimes 5g creatine per day
And sometimes 10 BCAA+ tabs pre-workout if I feel I need a little boost (don't usually buy these but I have some lying around).

I think that's about it!

Feel free to give any suggestions or criticism that could help with my training.

**MJ.23** · 06-10-2011 09:15 PM

Good to see you doing some strongman work

If you want any tips I have picked up on strongman events then ask away.

**dope540** · 06-10-2011 09:23 PM

go for bcaa powder. better value.

**blindprop** · 06-10-2011 10:26 PM

Quote

Originally Posted by MJ.23

Good to see you doing some strongman work

If you want any tips I have picked up on strongman events then ask away.

Cheers. I'll have a little look at your training log. How do you train for the strongman stuff? More single event training or do you do circuits?

Quote

Originally Posted by dope540

go for bcaa powder. better value.

Yeah, I will buy the powder if I purchase again. I suppose it will come in useful for whenever I need to train fasted, although that doesn't happen very much at the moment...

**blindprop** · 07-10-2011 04:58 PM

Just ate about 850g of minced beef and pork (altogether) in one sitting. Not too worried about meeting my calorie requirement for today now!

**MiniHulk** · 07-10-2011 05:32 PM

Good luck with your program - will be watching with interest.

**MJ.23** · 07-10-2011 07:46 PM

Quote

Originally Posted by blindprop

Cheers. I'll have a little look at your training log. How do you train for the strongman stuff? More single event training or do you do circuits?

The common practice is to set aside a day specifically for strongman training and try and mimmick a competition by doing 4-5 events to a near max effort. (Depending on how you are feeling)

I have adopted a different approach by seperating the most common strongman events (log press, atlas stones, tyre flips) onto their own day; as well as the events day to work on form, speed etc... This was an idea I got from watching Svend Karlsen train. Not to mention the log press is my weakest event so I prioritise it over most things.

I have not been able to do 90% of the strongman training recently due to the gym undergoing a move to a new unit. The equipment should be set up and ready within the next week or two. At the moment I only have access to the logs and the axles.

Strongman circuit training is great for conditioning and I do that very often. Usually flipping a light tyre supersetted with some loading implement.

**blindprop** · 07-10-2011 11:59 PM

Sounds good. The problem I'll be facing soon is that the gym is a small warehouse type thing so pretty much all the strongman stuff has to be done outside. As winter is coming up, I'm not sure how often I'll be able to get out to do it! I'll definitely train it while I can though. Thanks for the information.

**MJ.23** · 08-10-2011 09:32 AM

All part of strongman

We used to have the equipment inside but it was costing too much to house everything in this large warehouse. It was not a heated warehouse so was freezing in the winter! Now it is outside under a large canopy. Still usable in all weather; but going to be very chilly!

Just wrap up warm and have plenty of layers on. When it is very cold out; I usually make a big mug of green tea at the gym to sip during rest breaks. The cold will build mental toughness.