beng30
Senior Member
- Jan 19, 2012
- 117
- 27
Wednesday - Day 2 - Coan
Had a strange day spent the night on a fold out bed in hospital with my son (he's fine now)so was tired today and wasn't expecting great things BUT
Deadlift
3 sets of 200kg x2
Speed Deadlifts
8 sets 162.5kg x 3 90 sec rest between each set
Was real happy with these as all where totally raw, chalk only! No straps or belt.
Was knackered after these though so missed the assistance exercises.
Had a strange day spent the night on a fold out bed in hospital with my son (he's fine now)so was tired today and wasn't expecting great things BUT
Deadlift
3 sets of 200kg x2
Speed Deadlifts
8 sets 162.5kg x 3 90 sec rest between each set
Was real happy with these as all where totally raw, chalk only! No straps or belt.
Was knackered after these though so missed the assistance exercises.
beng30
Senior Member
- Jan 19, 2012
- 117
- 27
Ha it's getting more and more difficult, used to run on hardly any sleep as was doing a night job and an apprenticeship at the same time plus had just got married and had a baby. Used to leave college/placement at 18:30 and work the door at a casino from 22:00 till 05:30 then back at college/placement for 9.
beng30
Senior Member
- Jan 19, 2012
- 117
- 27
Was still feeling good from last night and today is shoulder day which I always enjoy so:-
Thursday - Day 3 Madcow (squat deload + shoulders)
Squat
75 x 5
95 x 5
112.5 x 5
112.5 x 5
Standing Strict press
45 x 5
52.5 x 5
62.5 x 5
70 x 5 *PR*
60 x 5
Wide Grip Upright Row
5 sets 52.5 x 5
Superset Front Raise/Lateral Raise
5 sets 10kg x 5
Rear Lateral Raise
4 sets 10kg x 10
Was really pleased with the strict press 70 x 5 as I missed this last week but put it down to benching two days in a row. Pressing and overhead in particular is a big weakness for me as my right shoulder is 2" out of place from an old sports injury that never healed right, and as such I never trained shoulders much until I needed it for strength sports. In October last year when I started strongman training I couldn't log press more then about 45-50kg my current max is now 95kg. I know some of this is down to technique but I've been working on imbalances and weakness a lot.
Thursday - Day 3 Madcow (squat deload + shoulders)
Squat
75 x 5
95 x 5
112.5 x 5
112.5 x 5
Standing Strict press
45 x 5
52.5 x 5
62.5 x 5
70 x 5 *PR*
60 x 5
Wide Grip Upright Row
5 sets 52.5 x 5
Superset Front Raise/Lateral Raise
5 sets 10kg x 5
Rear Lateral Raise
4 sets 10kg x 10
Was really pleased with the strict press 70 x 5 as I missed this last week but put it down to benching two days in a row. Pressing and overhead in particular is a big weakness for me as my right shoulder is 2" out of place from an old sports injury that never healed right, and as such I never trained shoulders much until I needed it for strength sports. In October last year when I started strongman training I couldn't log press more then about 45-50kg my current max is now 95kg. I know some of this is down to technique but I've been working on imbalances and weakness a lot.