Browners Log
- Thread starter Browner
- Start date
Browner
Well-Known Member
Candito 6 Week Intermediate Program. Although Havent been sticking to it to the letter with the extra strongman stuff.
Browner
Well-Known Member
Feeling very beat up today, combination of soreness and aches from the extra strongman sessions, especially in my joints and in particular my elbows. I think the elbows took a lot of stress during the yoke carry, giant DB press, log press etc... on saturday.
Added to that I think ive picked up a virus from the little one, so it could just be that im achey from that. Oh and my sciatica has flared up. Suffered with this for years, and every now and again it flares up out of no where.
So going to take a couple of days out of the gym, go back in Saturday for a light session, Sunday off, then next week ramp back up again.
Added to that I think ive picked up a virus from the little one, so it could just be that im achey from that. Oh and my sciatica has flared up. Suffered with this for years, and every now and again it flares up out of no where.
So going to take a couple of days out of the gym, go back in Saturday for a light session, Sunday off, then next week ramp back up again.
Browner
Well-Known Member
Sh*te session this morning.
Took a few days off last week as felt a bit ill, and a bit beat up. Supposed to hit 165kg for 4 sets of 4-6 reps today but only managed
165kg x 2
160kg x 2
150kg x 3
Deadlift was supposed to hit 202.5kg for 2 sets of 4-6 but only hit one single at 202.5kg. Tweaked something in my lower back, felt like my SI Joint. so called it a day. It felt tight warming up even with the empty bar so should have backed right off with the weights today so its my own fault, but with 2 weeks to go until the strongman comp and the first event is 200kg deadlift for reps, I wanted to build some confidence in being able to hit a fair few reps at that weight but ended up doing the opposite.
Ended up pissed off, stormed out the gym. Would have accomplished more by staying in bed this morning. Hoping its just a back spasm rather than anything more serious.
Bad mood right now!!
Took a few days off last week as felt a bit ill, and a bit beat up. Supposed to hit 165kg for 4 sets of 4-6 reps today but only managed
165kg x 2
160kg x 2
150kg x 3
Deadlift was supposed to hit 202.5kg for 2 sets of 4-6 but only hit one single at 202.5kg. Tweaked something in my lower back, felt like my SI Joint. so called it a day. It felt tight warming up even with the empty bar so should have backed right off with the weights today so its my own fault, but with 2 weeks to go until the strongman comp and the first event is 200kg deadlift for reps, I wanted to build some confidence in being able to hit a fair few reps at that weight but ended up doing the opposite.
Ended up pissed off, stormed out the gym. Would have accomplished more by staying in bed this morning. Hoping its just a back spasm rather than anything more serious.
Bad mood right now!!
Browner
Well-Known Member
looking back a few months ago I did Sumo and conventional in the same session. I think Sumo I am in a healthier position. Next cycle I am going to go back to Sumo, and keep working on hip mobility to get that nice wide stance.
(the pic below was from a few months ago, so my conventional positioning has improved, but i find it easier to stop lower back rounding with the sumo/semi sumo stance. Picture is from about 3-4 inches off the floor)
(the pic below was from a few months ago, so my conventional positioning has improved, but i find it easier to stop lower back rounding with the sumo/semi sumo stance. Picture is from about 3-4 inches off the floor)
Browner
Well-Known Member
Yeah, gonna go back to that. This strongman comp you have to pull conventional, but after that gonna re build with Sumo.
Check out John Paul Cauchi's latest on deadlift setup. Articulates well what most people have trouble explaining as far as a 'how-to' goes for using your weight to raise the bar.
Browner
Well-Known Member
Thanks man, yeah ive seen quite a few of his videos on youtube. Decent information.
Browner
Well-Known Member
Todays session
Bench
120kg x 4 @7RPE
120kg x 4 @7RPE
120kg x 4 @7.5-8RPE
Machine Row
78kg x 6 (3sets)
Strict OHP
60kg x 6 @6RPE
65kg x 6 @6.5RPE
70kg x 6 @7.5RPE
Finished with some light sumo pulls
140kg x 5
160kg x 5 - 6RPE
160kg x 5 - 6RPE
160kg x 5 - 6.5RPE
Good news is this didn't aggravate the back at all. Bad news is I have a lot of mobility work to do to get my hips open and allow enough external rotation of the hips in order for me to get a more vertical shin angle, also need to try and get more weight back behind the bar. I think this will be a good start point though when I move into my next training cycle
Bench
120kg x 4 @7RPE
120kg x 4 @7RPE
120kg x 4 @7.5-8RPE
Machine Row
78kg x 6 (3sets)
Strict OHP
60kg x 6 @6RPE
65kg x 6 @6.5RPE
70kg x 6 @7.5RPE
Finished with some light sumo pulls
140kg x 5
160kg x 5 - 6RPE
160kg x 5 - 6RPE
160kg x 5 - 6.5RPE
Good news is this didn't aggravate the back at all. Bad news is I have a lot of mobility work to do to get my hips open and allow enough external rotation of the hips in order for me to get a more vertical shin angle, also need to try and get more weight back behind the bar. I think this will be a good start point though when I move into my next training cycle
Browner
Well-Known Member
New protocol
Browner
Well-Known Member
Strongman Competition
Havent posted for a few weeks but I have been training. Competed in my first strongman competition yesterday and ended up coming 2nd overall, and missed out on 1st by 1 point.
Event 1 - Deadlift 200kg for reps - Managed 11 Reps which was enough for 2nd in the deadlift event. New rep PB, although had to go to a very dark place to get there!
Event 2 - Yoke Carry - 500 lbs over 30 metres for time. Did it in 14.7 seconds which got me 3rd in the yoke
Event 3 - Overhead Medley - 90kg log, 100kg yoke press, 60kg giant dumbell and 100kg axle clean and press. This was my weakest event, and failed on the axle. but still came 5th in this event as only 2 guys managed all 4 lifts, so was down to time on the lifts that were completed.
Event 4 - Farmers Carry - 100kg per hand. Won this event with a time of around 13 seconds
Event 5 - Trap Bar Hold - 220kg for time. Won this event with a time of 1 minute 5 seconds, although I nearly passed out after that
We were supposed to hit atlas stones on the last event, but after the 3rd guy went the stone broke, which is a shame as this went well for me in training and felt I could have put up a good score in that event. But they decided as we had done 5 events to scrap the stones as they didnt have another 100kg stone.
Came 2nd overall out of 12 competitors and pretty pleased with that, although slightly annoyed I messed up the axle which probably cost me first. I had a good time doing it, but looking forward to going back into powerlifting.
Here is a little montage of the events on the day
Havent posted for a few weeks but I have been training. Competed in my first strongman competition yesterday and ended up coming 2nd overall, and missed out on 1st by 1 point.
Event 1 - Deadlift 200kg for reps - Managed 11 Reps which was enough for 2nd in the deadlift event. New rep PB, although had to go to a very dark place to get there!
Event 2 - Yoke Carry - 500 lbs over 30 metres for time. Did it in 14.7 seconds which got me 3rd in the yoke
Event 3 - Overhead Medley - 90kg log, 100kg yoke press, 60kg giant dumbell and 100kg axle clean and press. This was my weakest event, and failed on the axle. but still came 5th in this event as only 2 guys managed all 4 lifts, so was down to time on the lifts that were completed.
Event 4 - Farmers Carry - 100kg per hand. Won this event with a time of around 13 seconds
Event 5 - Trap Bar Hold - 220kg for time. Won this event with a time of 1 minute 5 seconds, although I nearly passed out after that
We were supposed to hit atlas stones on the last event, but after the 3rd guy went the stone broke, which is a shame as this went well for me in training and felt I could have put up a good score in that event. But they decided as we had done 5 events to scrap the stones as they didnt have another 100kg stone.
Came 2nd overall out of 12 competitors and pretty pleased with that, although slightly annoyed I messed up the axle which probably cost me first. I had a good time doing it, but looking forward to going back into powerlifting.
Here is a little montage of the events on the day