What's wrong with your shoulders?

You should look to "fix" them. You're only young and I dread to think what you'll be like in a few years if you don't try to get them sorted.

I was a bit OTT about my shoulders tbh, its only my left one and i get a slight tinge in the bottom position of the bench press, everything else is fine but i avoid bench now. Rotationally its fine, overhead stuff is fine and even board pressing is ok but i still do rehab stuff from time to time.

Deadlift Day

DE Deadlift

70kg x 10
120kg x 5
170kg x 1 x 6

Block Deadlift

170kg x 3
210kg x 3
250kg x 5
270kg x 5
300kg x 8

Wide stance good morning

70kg x 5
110kg x 5
140kg x 5
160kg x 5 - PB

Box Deadlift

70kg x 5
120kg x 3
170kg x 3
210kg x 3
250kg x 1 - PB

Seated Leg extension - 2 sets

Completely forgot about events so as of next week i'll be on a more traditional strongman split

Mon - Squats + lower assistance
Wed - Upper
Thu - Deadlift + back assistance
Sat/Sun - Events, 3 or 4 from log press, frame carry, yoke, stones, medley, dragging, silver dollar, sled etc

Had another week off due to seeing my gf. No more interruptions now for a good month or so.

Deadlift

70kg x 5
120kg x 5
160kg x 2
200kg x 2
240kg x 1
270kg x 1
300kg x F - Got it up past my knees but speed slowed right down and couldn't lock it out. Found my sticking point.

Box deadlift

160kg x 3
200kg x 3
230kg x 1

Pull down - 3 sets
Pull-ups - 3 sets

Getting closer to 300 though...will be awesome when you manage it.

Yeh will be pretty cool

Trained this afternoon as i know i won't be over the weekend due to heavy drinking sesh 2moro night. Lower back tight from yesterday.

Bent over Lateral raises - 20kg x 3 x 5 - Quickfire to warm up

Strict press

Bar x 10
40kg x 10
50kg x 10
60kg x 6

1 arm Grappler press

+20kg x 6
+30kg x 6
+35kg x 6
+40kg x 6
+45kg x 6 PB (Assistance required on left arm)

Hammer strength shoulder press - 3 sets

DB skullies - 3 sets

Squat

70kg x 3
120kg x 3
160kg x 3
200kg x 3
230kg x 1
250kg x 1 - Wraps, 1ply briefs, belt - easy

RDL

Deadlift warm up
70kg x 5
120kg x 5
160kg x 1
200kg x 1
RDL
230kg x 8 PB

Leg Extensions - 3 sets

Seated calve raise s/s standing calve raise s/s floor calve raise - 2 sets

Frio3535 wrote:RDL
230kg x 8 PB

Training is a lot better planned now after sitting down and having a think rather then turning up to the gym and doing what i felt like.

Im 4 days, thats 4 training days rather then 4 actual days, into a microcycle with its length being 10 training days. Im doing 2 of these microcycles every 30 days which equates to a mesocycle. Simple.
The aims of this mesocycle are primarily to pull 300kg and increase tricep strength.

Microcycle 1 prioritises Mid shin block pulls and board press
Microcycle 2 prioritises Low shin block pulls and overhead press

Mid shin and low shin pulls because this is my sticking point. Tricep strength because thats also a weakness.

Following an ME->RE->DE->ME etc format with the DE day acting as both active recovery and keeping everything in check eg. deadlift form with speed pulls, overhead press form etc
I think the above format allows for best recovery and maximum performance on the ME day when you need it.

Day 2 consisted of Board press, 1 arm grappler press, DB skull crushers and bent over lateral raises

Day 3 (last night) ME lower

Mid - shin block pull

70kg x 5
120kg x 5
170kg x 5
210kg x 3
250kg x 3
280kg x 3
300kg x 3 PB - More in the tank

Arch back wide stance GM

70kg x 8
100kg x 8
110kg x 6
120kg x 6

Pull through

1/2 stack x 2 x 10
Stack x 2 x 8

Calves - 2 sets of 3 exercises super-setted one after the other.

Making more effort to eat more, drinking lots of milk etc. Bodyweight is around 81.5-82kg, onwards to 100kg.

I can't believe your strength considering your weight- It's really something! You don't even look like you're part of the dwarf empire?

Day 4 - RE upper

Overhead Press

40kg x 10
50kg x 10
60kg x 6
70kg x 6
75kg x 5, missed 6th at lockout

Strength approaching my all time best which is cool

Neutral grip DB press - Incline

17.5kg x 2 x 12
25kg x 10

First time doing these so didn't know what to expect

DB skullies

14kg x 10, 10, 8

Dips

BW x 20, 15, 12

Karlos wrote:I can't believe your strength considering your weight- It's really something! You don't even look like you're part of the dwarf empire?

Cheers Karlos
No im not part of the dwarf empire, nor the giant empire. Im average height, 5ft 11. My weight is distributed in a weird way lol.

Assistance

Would normally take the day off but ive been sat in the lab and at home staring at seismic cross sections for the whole day and i needed to get out and do something else.

Warm up of chins and pull-ups with different grips

Chins

BW x 10
+15kg x 5
+25kg x 5
+35kg x 5
+45kg x 3

Yates row

60kg x 20
100kg x 2 x 8

Hanging leg raise

BW x 10
+12kg x 3 x 8
BW x 10

The gym has a proper machine and its a lot harder then hanging from a pull-up bar and doing it and subsequently the weight has halfed lol

Sweet chins, whats your bw?

81kg

Impressive chins

God, I feel weak!

Great stuff fella!

Thanks!

Day 5 - RE lower

Squat

70kg x 5
100kg x 5
120kg x 5
150kg x 5
170kg x 8
190kg x 7 - At least another 2 reps there

Narrow stance GM

70kg x 8
100kg x 8
120kg x 8

Leg extensions

1 x 8
2 x 10

Calves - Superset - 2 sets

Leg stretches

Agree with the above comments. Great strength mate.

Day 7 - DE Upper

Dips

BW x 20, 20, 15

1 arm Grappler press

25kg x 8
30kg x 8
40kg x 8
45kg x 8 - PB

DB floor Skullies

14kg x 3 x 8

DB Hammer curls

12.5kg x 15
22.5kg x 8
27.5kg x 6

Nothing to intense, i dont do proper speed work for my upper body so compromise by high rep dips and pausing the skull crushers. If i have to do any sort of curling then it'll only be hammer curls, the most useful in terms of odd object lifting (stones/anvils etc etc) imo.

190kg x 7

Strong!

Day 8 - Off
Day 9 - DE lower

Speed Deadlift - rest between reps ~60 seconds

70kg x 15
120kg x 5
150kg x 1
170kg x 1
180kg x 1 x 8 in ~8 mins, all very fast

Wide stance goodmorning

70kg x 10
100kg x 8
120kg x 8
130kg x 8 - Pretty sure thats a PB on this movement

Pull through

2/3 stack - 2 x 8
Stack x 7

Stretching

Happy with that, 180kg is the weight i need to be lifting for speed if im to get past 300kg. Everything felt good; technique, line and speed.

How quick did you pull the 180? What percentage is that of your max?