Latest posts

Forum Statistics

Threads
27,632
Posts
542,689
Members
28,580
Latest Member
Rolanalon
What's New?

I want to become STRONGMAN!!!

Koncina

Koncina

Member
Apr 10, 2011
33
1
Hello all!


First competition was good i take 7.place of 12competitors.

Truck pull it was 10t not 16t.. the road was so slippery,climbing shoes doesnt work...the road was from 1956 year :) hehe

i did 6,5m, winner did 8m

YouTube - Truck pull 10t

than was a loglift 110kg(1minute time) per reps, i did 6reps, winner did 8reps

YouTube - Loglift 6x110kg

than was am farmers walk 140kg in each hand 40m, i did 30m, winner did 40m in 20s

YouTube - Farmers walk 140kg

next was yoke race 300kg 20m i did in 10s,winner did in 6s

YouTube - yoke 300kg 20m

and the last was car dl 300kg per reps in 1min i did 3reps,winner did 19
video starts in 2rep

YouTube - car DL(300kg) 3reps

we didt did tyre flip becouse of rain....

my back is bad point becouse i did dl and this stuf only a 5months.

this is it...now sam recovery and than in this season 6other competitions.
 
Like_a_Weed

Like_a_Weed

MuscleHead
Jan 25, 2011
399
7
Great job, thanks for sharing. I hope to try someday.
 
Koncina

Koncina

Member
Apr 10, 2011
33
1
thanks man, no problem after every competition you get a videos and report.
 
Koncina

Koncina

Member
Apr 10, 2011
33
1
Hello all

A little week update,becouse dont have alot time training are brutal :)


Monday:

Front squat(just for worm up): 3x10 100kg
GMs: 10x60kg,80kg,100kg
DL:10x100kg,140kg,160kg,8x180kg,200kg
Kroc rows: 12x40,50,60kg
Clean: 3x6 (100kg)
Pull down: 3x12 80-100kg
Pull ups: 2x8
Biceps ezbar: 12x 50,60,65kg
------------------------------------------
Tuesday:

Military press(for worm up)
10x60kg,100kg

Wiking press:
10x60kg,80kg,100kg
8x120kg and 8x140kg!!!!(not so hard....presses look nice)

loglift:

6x80kg
6x100kg
6x120kg


dumbbell :

8x50kg(each hand 4x)
8x60kg(each hand 4x)

Some triceps exc. 6x12

-----------------------------------------------

Thursday

squat

10x60kg,100kg,120kg
8x140kg,180kg
6x200kg(belt)


front squat:
8x60kg,80kg,100kg
6x120kg,140kg

bench press:

10x60kg,100kg,120kg
8x140kg,160kg

----------------------------

thats it,i did some hill walk 3times per week 20minutes.

In sunday i will do truck pull (15tons).
 
hugerobb

hugerobb

VIP Strength Advisor
Sep 15, 2010
2,027
56
thanks for the update looking strong bro
 
Koncina

Koncina

Member
Apr 10, 2011
33
1
Today i did some good strongman training

yoke

300kg 20m
350kg 2x20m

tyre flip 550kg

3x6 flips

atlas stones(i did stones only a few time)

6x120kg
3x140kg
3x160kg

loglift

6x100kg
6x120kg
4x135kg
1x145kg


this is it...
 
Koncina

Koncina

Member
Apr 10, 2011
33
1
And some fast update for this week

1.day

DL: 10x60kg,8x100kg,6x140kg,6x160kg,6x180kg,4x210kg
Front squat: 8x60,100,120,140
Kroc rows: 12x 55kg,60,70kg
pull down: 10x 100,110,120
Clean with apollon axle: 6x60kg,6x100kg,4x120kg
and some biceps.....

2.day
jerk: 10x60,8x100,8x120,8x140kg
snatch: 5x60,80,110kg
dummbell press: 3x8(65kg)
bench press: 10x60,8x100,120,140,160kg
triceps 2 exc.


3.day rest

4.day

squat: 10x60,100kg, 6x140,180,200,220kg(belt)
front squat: 8x80,100,120,140kg
leg extenzion: 12x 80kg

5.day you have write
---------------------------


i have video in facebook if someone want to see some truck pull 14,5tons 20m


Video Jan Kon



by!
 
Koncina

Koncina

Member
Apr 10, 2011
33
1
Hey all!

I have change program a little

day1:

-clean
-dl/front squat
-kroc rows
-pull down
-GMs
-some biceps


day2:
-snatch
-loglift/viking
-apollon
-atlas stones
-dummbell
-some triceps


day4:
-clean
-squat
-front squat
-bench

day5:
yoke,tyre flip,farmers,conan,atlas

day6:
-snatch
-some explosive workout(sprints,jumps,throwing shotput,...)

Snatch and clean 3x3(90% MAX)
bench,dl,front,squat 4x 3-5reps

other exc. 6-8 reps
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top