strongish steve tries to become strong steve.

[strongishsteve]

i've joined the ranks!!

i'll try to keep things in order and explain along the way.

bodyweight 90kg
strict press
bar x10
30kg x10
40kg x10
45kg x10
50kg x4
60kg x5

the exercise
now i have no idea what this is called, but i stole it from glenn pendlays website, its a shrug pull, a hang squat clean, a front squat and a push jerk.
60kg, 70kg,80kg, jut light and practicing technique

front squat
bar x20
60kg x3
70kg x3
90kg x3
100kg x3
110kg x3

back squat
120kg x3
130kg x3
140kg x3
100kg x11
backs felt weak as water today, not a clue why, fronts felt nice and fast...

walking lunge
bodyweight 20 steps
35kg 20 steps
60kg 20 steps.
should have gone heavier, felt too light.

shrugs
100kg x10
140kg x20
160kg x10
190kg x8
dropset
90kg x 37

stayed strict with shrugs today.

mixed bag, front squats felt fast, backsquats felt slow, lunges felt light and shrugs were just shrugs lol.

 

[J-dub]

Ill be following brother!

 

[strongishsteve]

welcome in bud, it warm in here

so i'm finishing off my uni course and things have been a bit all over the place, was working till 5am on an essay then in for an interview at 9am. as such I 'closed my eyes for a second' while concluding and an essay and woke up at 7pm today. having slept through boxing I decided to go to my brothers gym with him

complex
one shrug pull (or low pull for Americans) one hang clean, and 3 front squats.
60kg
70kg
80kg
90kg
100kg

backsquat
wouldn't normally backsquat two days in a row when prepping for a fight but whatever.
90kg x3 (paused)
100kg x3 (paused)
110kg x3 (paused)
120kg x3
130kg x3
140kg x3

felt I had 150kg x3 today but my brothers gym is shocking and I couldn't find anymore plates!! someone was doing some hideous clean and skullcrusher thing that looked very painful with the rest. think he thought he was doing a clean and press...
140 was fast and clean, as it should be, its weak, I hate being a crap squatter.

incline treadmill sprints
20 sec on 10 sec off, 8 rounds.

 

[BrotherIron]

Are you an Oly lifter? I see you performing Oly lifts.

 

[strongishsteve]

i wouldn't say I was an o lifter but I do a fair few O lift variations, usually start of my workouts with them.

I'm really enjoying using a bastardised version of a complex glenn pendlay uses, I like it in that its a complex but still strength work not the ususal met-con most people use. basically a clean and jerk with more TUT.
here's the video I stole it from:

http://www.youtube.com/watch?v=pLn_9HzXeHg

but I mix a lot of PL methods with O lifting stuff for my main work then do some BB stuff dor upper back and arms. the arms purely because my arms suck the big one and its nice to look like you lift weights, the back because, well you can have too big or strong upper back.

 

[J-dub]

I love Oly lifts, mostly because I haven't mastered any of them and I have fun working on form, speed, etc. I like your training plan bro

 

[strongishsteve]

was planning on doing some hang cleans, snatch high pulls and BB upper back work, but a dude I've been working with who is a head chef else where and has been talking about getting me some work dropped me a text saying "wanna hit the gym and talk about that graft"
I thought it wise to just join in with what he was doing.

incline dumbbell press
warm ups then
4x10 30kg each

strict press
bar x10
30kg x10
40kg x6
50kg x5
60kg x5

shoulder tri-set
10 upright rows, 10 strict press 5 hang clean and press
2x round with 40kg

shoulder tri-set two
on cable stack
10 behing the back lat raise, 10 rear delt raises, 10 front raises.
2x round

shrugs
yay, not a wasted day

bar x10
100kg x20
140kg x10
170kg x8
190kg x8
dropset
100kg x20
dropset
60kg x37


well I had fun and it'll earn me a few quid. not an ideal session 7 days out but meh. w

went straight to the quarry and ran 'the bastard' ten times. *

the bastard is an 80M steep hill with a 200m hairpin that ends at the start of the hill, sprint the hill, jog down the hairpin. its clear why its called the bastard after the first few reps..

 

[strongishsteve]

last lift before fight:

DB seated OHP
too long a wait for bar, whatever these where fun, good for MMC
14kg x20
20kg x15
24kg x12
26kg x10
28kg x 8,8,8
liked these, may see if I can fit them in somewhere in my training, they really train the point I stall at on military press...

pull ups
plus 10kg 8,6,4
plus 5kg 8,6,4
BW 8,6,4,9
10 (chins)
7 (neutral)

rack pulls
the mrs was pulling from the rack and it was just easier to work in.
70kg x8
120kg x4
160kg x3
170kg x5
190kg x5
210kg x1
all from below the knee.

speed pulls
get some work off the floor while she's doing lats lol
130kg 7x2

incline treadmill sprints
20 sec on 10 sec off.


so I think I've found the solution for separating the upperback and dead work.

sat i'll do light cleans, heavy deads, light/med front squats and heavy shrugs wed morning i'll do pull ups, pendlay rows, pull downs and DB rows.
__________________

 

[strongishsteve]

Sorry for not keeping up to date guys, things have been mental.

My fight went well, I stopped the lad in the second. Things have been manic since, I've a new head chef at work who's first task was sacking everyone, except me, the apprentice! Apparently he can tell I have a passion for food and I'm keen to learn, however loosing all those bodies means lots of work! Never stopped, plus had a weekend away with the mrs, who squatted BW for the first time when we got back plus going away after work tomorow with the family for a few days, there is an awesome gym where we're staying so I'll be doing upper body before work and Deadlifts on Saturday with some fronts and shrugs.

Sorry for being useless guys I'll pick things up.