Programming, Thoughts, Training, Update

One Week To Go! / Looking Ahead

Well I have one week left to go in my 6 Week Program. I have been controlling my diet well and it has been going quite well! I’ll be posting my results next weekend, but I can say, looking at the numbers, that my lifts and rep ranges have gone steadily up across all my primary lifts.

This is hugely encouraging, as I’ve managed to shed about 15 lbs in the process. I’m very happy with how things have come together, and I’m excited about my future progress.

Looking ahead now, I’ve been happy with my progress, but I also feel like I went a little easy on myself. I know, deep down, that my body is capable of much more than I usually push it to achieve.

To that end, I’m going to be reprogramming next weekend. I am continuing a total-body program, aimed at increasing my general strength. I’ve been looking in to Linear Progression programs as explained by Brian Alsruhe. My brother has been using his program and really enjoys it, and I think that it will be what I’m looking for.

Here is the video, if you’re interested. He lays out the basics of the program, and how it benefits his training. It sounds a little daunting, but I’m looking forward to the challenge. I’ll put my program together this week, and let you know how it goes!

Keep checking back for the wrap-up of my first 6 weeks, and train hard!

Feel free to message me any questions, or leave them in the comments below.

Cheers,

The Bear.

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Programming, Training

Programming and Dieting

Since I’ve been too cheap to buy a bathroom scale, I finally found a place where I can get weighed. Apparently, the BMI is taken very seriously here, and many pharmacies offer general weight checkups. I went to check it out and got some surprising results:

  • Weight: 104.2 kg
  • Body Fat: 26.6%
  • Muscle: 31.1%
  • Body Age: 51 y/o
  • BMR: 2141 kcal
  • BMI: 31.3

This was a little disheartening. I had been eating cleaner and exercising harder since June, when I weighed in at 111.4 kg. So the loss was encouraging, but these measurements put me far above where I would like to be.

So I have resumed using My Fitness Pal to track my calories and Macros, and have been working through my new training program. It has been feeling really good, and I’m looking forward to next month’s weigh-in.

My next goal is to be under 215 lbs/ 97 kg and/or 18% body fat. So far I have been able to shed the weight while maintaining or improving my lifts throughout this training cycle. Hopefully I can continue this trend, and work on building up my base musculature while I continue to shed the excess fluff.

That’s all for now, wish me luck!

Cheers,

The Bear.

Programming, Training, Update

New Training Program in Development

I sat down over the weekend after a long period of thought and wrote out a rough first draft of my new training routine. It’s a little ambitious, and I’m currently testing it to see how well-balanced and functional it is.

The program is based on a three week rotation, with two cycles of the heavier Week A, followed by one of the lighter, more hypertrophy and bodyweight-focused Week B. Due to the circumstances surrounding my access to training facilities, the program is based around basic gym equipment for general strength-building, with an event session to be rotated in every three weeks. This is not going to be an effective program for developing strongman techniques and event conditioning, but it is suited to my current needs.

Today is Day 2, Week A. Day 1 was a overall quite good, but requires some changes.

For anyone interested, once I have finished a three-week rotation and spent time editing and refining the program, I’ll be looking for people willing to help me test it. If you might be interested in testing my developmental program, or have any questions about training, please leave a comment below, message me on IG, or shoot me an email.

More to come.

Cheers,

The Bear.

New PR, Training

Starting Strongman Program: Week 3

Week 3 of my Starting Strongman Training Program draws to a close, and I enter my first de-load week. It’s shaping up to be a much-needed break from the intensity, as well as good timing for me to get settled into a new job.

So far this program has done an excellent job in challenging me to push myself, and my limits. It’s hit my weak points, particularly my abs, upper back, and glutes, quite hard. But I am enjoying myself immensely. The supersets of Hammer Curls, DB Shrugs and Tricep Pulldowns that finish my Thursday workouts always leave me with a terrific pump.

Last week called for a new 5RM on my overhead event. I hit 165×5 on the axle quite comfortably. My previous best was 155×1, since I did not have access to an axle before. My strength is slowly and steadily increasing, and the strength I’m building in my core and back make all my overhead pressing feel far more stable and secure. I can’t wait to see what I can do at the end of these 12 weeks.

Cheers,

The Bear

Thoughts, Training, Update

New Training Regimen; Looking Ahead

Since this summer is slowly winding down, and with two competitions under my belt, I find myself looking ahead to my future in this great sport. I have enjoyed myself immensely, met some amazing people, and challenged my preconceptions of what I am capable of achieving. I have a long way to go to get where I want to be, but I also have plenty of time to get there.

Looking ahead now means preparing for next season (as well as a competition or two I am thinking of doing in September). My own training schedule is hand-crafted and forged from my own experience. I have had trouble both sticking to it, and balancing all the elements I need in order to have a successful program.

So I have decided to let the experts at Starting Strongman guide me. This Monday, I am starting their 12-week basic strongman strength training program (available for free on their website). I am very excited, and the program, while simple, looks like it will give me everything I need to increase my overall strength, and target some of my weaker points.

I will do my very best to post training videos and updates weekly.

Cheers,

The Bear

Competition, Recovery, Thoughts, Training, Update

Stones and Strength Wrap-Up & Looking Ahead

I competed in Stones and Strength this past Saturday in Squamish. I had a terrific time and I was able to improve on some weak points and try out some new events. It was another last-place finish for me, but I learned quite a bit and I’m already looking forward to competing again.

There are a few contests in September that I’m considering entering, so that gives me plenty of time to prepare. Taking the time now to just put my head down and get my program back on track is what’s most important. I’m still enjoying my training, and I’m feeling stronger and fitter than I ever have.

I’m not sure where I’ll take this blog, since my Year of Power has technically ended. But as long as I love this sport and enjoy my training, I’ll try and keep this blog updated.

I’d love to hear and suggestions or comments. Thank you all for following me on my journey, and I hope we can move forward in strength together.

Cheers,

The Bear

Competition, New PR, Update

First Competition

Yesterday I competed in Kamloops Strongest Man, finishing 8th in my weight class. It was a tough field with a very strong lineup of athletes including my younger brother. Competition was close, with a three-way tie for 6th place, and a tie for 2nd place. I had a blast, despite the 35 degree heat, and I cannot wait for my next competition.

I can’t say I was 100% satisfied with my performance, as I’m not where I’d like to be with my training and strength. However, I gave it my all and I was in the mix for a couple events despite zeroing a few others. All in all it was a good day, and I am immensely proud of my younger brother Sam for his joint 6th place finish.

From here the plan is to work on my weak points, and continue to build up total body strength while keeping my body weight more or less constant. I would like to stay in the Light Heavyweight class for the time being, so I’m planning to maintain my body weight around 225 lbs. I’m still keen on finally nailing that 500 lb deadlift, and I hope to improve my overhead pressing as well.

Pictures and videos will be up soon, and for these and more check out my Instagram and the Event Page on Facebook. Plenty of footage of the day, and some awesome shots.

I’ll be back in the gym soon, but today it’s peanut butter and BCAAs while I try to remember how to walk around!

Cheers,

The Bear