Programming, Training

First Week of New Program/ Feb 20-26

Behind on Training Logs, so here’s a update for the week of February 20-26. This was my first week attempting to develop my own training program. Week 2 felt much better after some fine-tuning, and I’m looking forward to starting Week 3 tomorrow.

Mon Feb 20

  • Seated Barbell Military Press
    • 60 kg x 5 (3)
    • 65 kg x 5 (2)
  • Z Press
    • 50 kg x 4
    • 40 kg x 8 (2)
  • Superset Hammer Curls/EZ Bar French Press
  • Face Pulls
    • 20 x 3
  • Shoulder Flys
    • 12 kg x 12 (3)

Tue Feb 21

  • Front Squat
    • 40 kg x 5
    • 60 kg x 3
    • 80 kg x 3
    • 85 kg x 3 (3)
  • High Bar Back Squat
    • 90 kg x 8
    • 80 kg x 8
    • 60 kg x 8
  • Split Leg Squats
    • BW x 10
  • Superset Ab Roller Crunches/Hip Thrusters
    • 10/20 x 3
  • Back Crunches
    • 15 x 3

Struggling with squat depth, and I’ve started filming my lifts in order to police my form a little more rigorously. I have been stretching every night to try and open up my hip flexibility, and it is helping. Slowly but surely.

Thu Feb 23

  • Incline Bench
    • 40 kg x 5
    • 60 kg x 5
    • 70 kg x 8 (5)
  • Inverted Rows
    • 12 x 3
  • Lat Pulldowns
    • 15 x 3
  • Superset Hammer Curls/Tricep Ext.
    • 15/15 x 2
  • Plank 1 min x 2

Sat Feb 25

  • Farmers Walk (weight per hand, 25 m course, 2 lengths)
    • 57.5 kg x 2
    • 67.5 kg x 2
    • 77.5 x 2
      • dropset: 57.5 kg x 2
  • Farmers Pickups
    • 87.5 kg
    • 87.5 kg + 10 second hold
  • Log Press (32.5 kg log)
    • 52.5 kg x 3 (2)
    • 62.5 kg x 2
    • 72.5 kg x 1
    • 82.5 kg x 1
    • 72.5 kg x 1 (3)
  • Floor Press
    • 50 kg x 10
    • 80 kg x 5

Weighed in at 110 kg for my event day, which is a little more than I’d like to be. So I am focusing on incorporating more cardio into my active recovery, as well as increasing the intensity and volume of my training session. But besides being a little heavier, everything is feeling good.

Sat Feb 26

  • Conventional Deadlift (15 kg light bar)
    • 65 kg x5
    • 115 kg x 3 (5)
    • 120 kg x 1 (5)
  • Snatch Grip
    • 95 kg x 3 (4)
  • Stiff Leg
    • 65 kg x 5 (2)

Meant to do my deadlifts after I finished with Event training, but I was absolutely gassed, so I went back and did them the day after.

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Training

Training Log, Jan 22

Had a killer day at Formosa Fitness, and set a new PR in the Log Press! This was a huge moment for me, since I’ve been struggling with the log since I started strongman training. This was a hugely encouraging session, everything felt good, and the weights felt light.

  • Low Bar Back Squats
    • 110 kg x 4
  • Farmer’s Carry (weight per hand, 20 m run)
    • 47.5 kg x 1
    • 67.5 kg x 1
    • 87.5 kg x 1
  • Yoke Walk (including 54 kg yoke)
    • 194 kg x 1
    • 216 kg x 2
  • Log Clean and Press
    • 62.5 kg x 3
    • 72.5 kg x 1
    • 77. 5 kg x 1
    • 82. 5 kg x 1 – New PR (182 lbs)

More to come!

Cheers,

The Bear

Training

Saturday December 3rd Workout

Today was an excellent training session. A little disappointed off the start, since Formosa was having a certification class, and the open area was occupied. A little sad that I couldn’t do my movement events, but it wasn’t the end of the world. Had some classic Judas Priest keeping me moving today.

A also got to meet Dave, the owner. He was incredibly friendly, and very flattered that I make the hour-long metro trip to his gym every weekend. We chatted about training, and it looks like I may have the opportunity to compete in Hong Kong next fall, which would be something quite extraordinary.

Today was a split day, with a 20 minute break in the middle to rehydrate and have a light snack.

1st Half: Lower Body

SSB Squats:

  • Bar x 10
  • 50 kg x 8
  • 70 kg x 8
  • 90 kg x 5
  • 100 kg x 5
  • 110 kg x 5
  • 130 kg x 5
  • 60 kg x 8
    • Weights include 30 kg bar

Squats felt good today. I’ve been enjoying working with the SSB Bar. It helps me get low enough to save my knees and properly activate my glutes.

Farmers Walk Handle Pick-Up

No access to the gym floor today, so I did pickups with a 3 second hold.

  • 57.5 kg x 5
  • 67.5 kg x 5
  • 87.5 kg x 2
    • weights are per hand and include 17.5 kg implement

Midway Break

Log Press (strict)

  • 30 kg x 12
  • 50 kg x 5 (3)

Log Press

  • 60 kg x 4 (2)
  • 65 kg x 2

Log Press is definitely my worst lift, and my overhead strength in general is fairly low. But it’s slowly coming together. Working my carrying events, like Yoke and Farmers Walk, has been strengthening my core, and my overhead pressing is starting to feel a lot more stable and controlled.

Incline Bench Press

  • 40 kg x 12
  • 50 kg x 10
  • 60 kg x 5

My upper body was pretty burnt out after the log pressing, and I had the bench at a fairly steep incline. But still, by the last set I was totally done.

I finished off the session with 5 rounds of a circuit including: incline chest flys, tricep extensions, lat pulldowns, t-bar rows, and 3 types of bicep curls. This was a good way to finish off the day, with a nice arm pump and a good sweat. Now it’s time to eat, rest, and get ready for next weekend.

Cheers,

The Bear.