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Road To Coc#4 - Time To Get This Done!


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Yeah about two minutes after asking I saw it. It does look good. I'd hate the hub but the rest looks fine. The $40,000 is spread over ALL the events at that expo I think (inc a/w) and not just the 'ar

I will finally pipe in here. I think everyone had their say via clogging up Paul's training log. So, if everyone wants to continue with the debate, open a new thread elsewhere so as to not cont

Regarding the use of 'easy' plates. I'm reminded of a 'cheaters' post Clay Edgin put up some years back. In it he admitted to going out of his way to find the easiest stuff top bend, fold and so on. T

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Dude you just CCS'd a #4. How is this not getting more attention? You should post that on the main board.

My thoughts exactly, I saw it recently and from there started to read what he actually does.

It's a 'tempered' #4 I understood but I am sure it still is far beyond even a IM#3.5, so it's DAMN impressive indeed.

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Paul Savage

I did post it on the main board. Yes that #4 was apparently foot stomped by a previous owner and they slightly bent the spring so the spread is a little narrower. I would imagine this would make it significantly easier, however the mount is very low so it was probably a hard #4 originally (it's no easier than a #3 i used to have was a #3 etc). I traded it for other grippers i didn't really need. Training for the cert i figured it would be good to have a easy #4, medium #4, and hard #4. Also, call it ego, alpha or whatever but i didn't like the idea of others doing more reps on easy #4's than i could do on a medium #4 so getting more credit. Obviously most people don't understand grippers vary, and that most #4 closes have been on easier ones.

November 13th 2011

(45-60 seconds rest)

seated dumbbell press (palms facing, elbows forward/narrow) upto 30kg x ??

decline bench press upto 100kg x 8 (easy, paused the last 3)

standing smith press upto 30kg a side x 6 drop 20k a side x 10

dumbbell bench press palms facing 34kg x 10 last paused + drop

cable laterals 3 drop sets superset with cable cross over 3 drop set

dumbbell laterals one arm at a time x 3 drop sets

dips leaning over x a lot supset with push ups x ??

giant set pushdowns 100lbs x ??, rope overhead extensions x ??, reverse grip pushdowns x ??

rope face pulls x 20

rear delt machine 220lbs x ?? + two drops

5 minutes on tread (left it there as calf's sore/beat)

Third time pressing this week but still felt strong (for me).

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Paul Savage

November 15th 2011

Max effort lower body

3 supersets for calves

3/4 rack squats (pause on pins) upto 200kg x 1 then almost passed out and right arm went numb (it flew off my back on the first rep and think it came back down on a nerve or something)

deadlifts against red bands upto 225kg x 5 touch and go (no hitching)

deadlift raised on blocks 185kg x 13 dead stop

grippers deep set paused (inbetween sets of squats) upto RB330 x 3 R RB300 x 3 L not at all hard, took it easy this week

25kg block pinch deadlift in sweaty gloves no chalk x 2 sets, best was 7 (done with left)

towel grip hold no chalk start 155kg x 34 seconds then two drops (rediculously forearm/hand pump from this)

pinch block farmers medley starting 25kg then 15kg in gloves followed by 15kg out of gloves, no chalk, did 4.5 lengths of gym with 25's

plate wrist curl start 25kg x 9 then drop 15kg, 10kg x ??

reverse wrist curl small bar x ?? rest 15 seconds x ?? rest 10 seconds x ??

thumbscrew superset with extensors

Felt a bit off today, joints really beat and stiff. Took a pre workout stimulant tablet i got given at bodypower expo, said extreme caution, don't take anything else with blah blah blah - did not seem to have any effect, found it hard to get going. Considering how easy 3 paused was with the 330 when i wasn't even giving it full power, i reckon 8-10 reps is possible fresh. Decided not to do any grippers next week, getting weaker each week, warm ups felt TERRIBLE today.

EDIT - video..

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Paul Savage

November 16th 2011

Assistence day

rope ab pulldowns superset with lying leg raises for 4 sets

4 sets dumbbell side bends

leg extensions superset with seated leg curls for 3 sets

2 sets walking lunges

long bar rows overhand grip 4 sets

long bar rows underhand grip 2 sets

pull downs 1 set neutral grip, 1 set overhand grip

dumbbell shrugs superset with upright rows for 2 sets

cable curls, two arms then alternate to finish for 2 sets

dumbbell hammer curls, two arms then alternate to finish

dumbbell concentration curls drop set

To sum up, after the main lfits on ME lower, i can't do both the assistence work, as well as grip to the level i want to do them. I simply don't have enough left in me. What i am trying now is doing grip work after the main lifts on ME lower day, then doing assistence work the following day. Although what i have been doing has been working very well, i could definately do with some more muscle. Now that i have lost a good amount of body fat, i am very light. At my current bodyfat level i can add 30lbs of muscle and still compete at 105kg after stripping off the rest of the fat. From how i have been training recently, my lower back has got significantly thicker but my upper back not as much, and my quads, hamstrings and glutes could definately do with being bigger. Along with the bodybuilding style pressing workouts 2 x a week i am hoping adding this day in will help me add some more muscle over time. Though i will have to see how i recover from it.

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Paul Savage

November 17th 2011

Pressing

45 seconds rest between sets

paused decline bench press

- upto 115kg x 3 (easy)

- 95kg x ?? plus two drops

dumbbell bench press palms facing 45kg x ?? plus drop

machine bench press side grip x ?? rest 15 seconds x 2 rest 10 seconds x 1

cable cross over x ??

hammer strength shoulder press 3 sets side grip last with drop then 2 sets regular grip

side lateral machine 3 drop set

rope pushdowns 3 sets x 8-10

reverse grip pushdowns superset with regular grip pushdowns for 2 sets

seated overhead dumbbell extension 37.5kg x ?? plus drop

stair master 5 minutes then walk back from gym

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Paul Savage

Novemeber 18th 2011

Dynamic effort lower body

3 sets calf machine

3 sets dumbbell rear laterals

(40 seconds rest between sets)

paused squats 70kg for 5 sets of 3 reps

deadlift 120kg for 5 sets of 2 reps

giant set of ab machine 7.5kg x 4 plus two drops, lying leg raises x ?? and dumbbell side bends x ??

walk back from gym

Edited by Paul Savage
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Paul Savage

November 20th 2011

Pressing

incline dumbbell press palms facing 36kg x 5 (had another)

decline bench press 100kg x 10 last paused (easy)

smith machine bench press upto +45kg a side x 3 superset with 16kg dumbbell flys then drop to 20k a side x ?? superset with 8kg dumbbell flys x ?? and press out till failure

seated smith press upto +25kg a side x 8 then lockouts drop +15kg a side x ?? then lockouts

push press 60kg x ?? rest 20 seconds x 2, rest 20 seconds x 2

side lateral machine upto 160lbs x ?? plus two drops

close grip pin press 100kg x 2 (tricep death) plus drop

seated dumbbell overhead extensions 36kg x ?? superset with flat dumbbell extenions x 15

dips +10kg x 12 drop to bodyweight x ??

Edited by Paul Savage
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Paul Savage

Novemeber 22nd 2011

Max effort lower body

box squats (good depth) against red bands upto 180kg x 1 (5-7.5kg more in me)

deadlifts against doubled red bands upto 230kg x 1 (5-7.5kg more in me)

back down set low rack pull 220kg x 10 (rest paused after 7 but couple more in me that way)

back down set front box squat 110kg x 10 (hard to breathe but had a couple more)

That was it as i had zero energy for anything else. For no apparent reason my camera screen decided to go white in the middle of this session so no vids. Feeling real good though, legs still not quite there yet but definately feeling the strongest i have been, deadlifts especially feeling really good. Those bands doubled most likely add over 200lbs at the top of the lift and that part was actually easy, once i can get a weight to my knees, if i dip down under it i will always finish the lift. Getting the weight to the knees is the problem. Could be wrong but the most i ever remember doing with 200kg for any rack pull below the knee is two sets of 5 reps and i don't even have a proper belt to go over me rehband right now. Lost my leather one somewhere and the crappy £8 gold gym one i have is too big for my waist now.

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Paul Savage

Meant to say the most i can remember doing with 220kg was two sets of 5. That was when i weighed 20 stones.

Will do some lower body assistence along with pressing tomorrow (will work grip into it), can't train thursday as will most likely be working too late..having to put 26 full rolls of carpet on would most likely hinder me too.

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Paul Savage

Turns out today was also a stupid hard day in work. Did some rolling on carpet tubes, back f'd.

Novemeber 23rd 2011

(rest 45-60 seconds between sets)

back rowing machine narrow palms facing grip on doubled towels for 3 sets, last with two drops

towel grip pull ups x 12, rest 20 seconds x 2, rest 20 seconds x 2

smith machine shrugs 2 sets towel grip, 1 set gloved grip, 1 set with straps, last +95kg each side (sets of 12)

smith machine decline bench press upto +62.5kg each side x 3 (not too bad)

narrow grip bottom up bench press against red bands upto 72.5kg x 2 then back down set 85kg x 7 straight weight (would have done 10 but back cramped an nearly fell off bench 1st rep)

incline dumbbells palms facing 34kg x 8 with last two assisted

push press two sets 60kg x whatever (i think i did 13 on one)

smith machine behind neck 2 plates x ?? superset with dumbbell laterals for two sets

lying dumbbell rear delt for two drop sets

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Paul Savage

November 25th 2011

Dynamic effort lower body

5 sets leg press calf raises

back squat wide stance 70,90,110kg x 1

low rack pull 110,130,150kg x 1

deadlift 110kg for 3 sets of 3 reps

dumbbell lunges 2 sets

dumbbell stiff leg deadlifts 2 sets

seated leg curl 2 sets

butt blaster machine 2 sets last with drop

Wanted to do front squats after the wide stance singles but my pants were ripping on the inside everytime i was going down, was half asleep in the morning, put wrong ones on. Wanted to try something difference doing singles a touch heavier and varying the exercises a tad.

Not going to be doing ME next week, totally exuasted right now and have to be up very early monday morning, will be netting a lake all day long and possibly the same tuesday - good to have some days off..

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Paul Savage

November 27th 2011

Pressing

(45-60 seconds rest between sets)

high incline dumbbell press palms facing 36kg x 8 (hard)

decline bench press 100kg x 10 (easy)

one arm dumbbell press 36kg x 8/8

push press 80kg x couple reps then load of press outs at the top

chest press machine 220lb stack x ?? then two drops

side lateral machine 160lbs x 10 plus two drops

rear delt machine 205lbs x ?? plus two drops

tricep push downs reverse grip superset with regular grip for 3 sets

bicep curl machine 50, 100, 150lbs x 10

cable concentration curls drop set

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Paul Savage

Have been ill recently, hasn't helped with the crazy workload i have right now but have pushed through. Definately felt a lot better when i woke this morning, put on 14 rolls in work and felt good during workout. Have been constantly struggling to catch my breath but was much better today. Going to take DE off this week just to make sure i am fresh next week. Have ate a ton when i have been ill recently, for some reason it has not effected me that way so i have pushed it to try and keep energy, one of the day i ate over 8000 calories. Checked my waist after breakfast this morning and it was still only 33" though. Starting loading creatine tomorrow.

Decemeber 1st 2011

Pressing

(30-45 seconds rest between sets)

leg press calf raises 5 sets

lying leg raises x ??

hanging leg raise x ??

ab machine 5kg x 8

one arm dumbbell bench press 36kg 3 x 8 each arm

one arm incline dumbbell press 26kg 3 x ?? each arm

decline bench press medium grip 80kg x 10, 10, 6 + 2 + 2

push press 50kg x 10 trying to control the negatives superset with 15kg plate raises for 3 sets

side lateral machine 100lbs x 10 superset with tricep machine 100lbs x 10 for 3 sets

cable rear laterals x ?? superset with cable concentration curls x ?? for 3 sets

10 minutes bike lvl 10 fat burn

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Paul Savage

Did some grip and upper back the other day, didn't log it, been too busy. Done an awful lot in work this week, have had to move an entire shop the past few days, stayed behind late last night to finish it. Thats 16 racks with 8 carpets on each, 1-2 ton each rack. Destroyed right now.

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  • 4 months later...
Paul Savage

April 6th 2012

Ok so i have a strongman comp in a couple weeks (that I'm totally unprepared for) then after that I will be building up to getting into mma. I want to put some muscles on and improve every physical aspect. I will be doing grip work which will include grippers. Couple days back I trained them for first time in a good while. Right hand I missed RB330 ccs by 2mm, did easy #4 for 5 smallish reps, and HG400 for like 70 reps but mainly clickers. Left 3 singles on easy #4 then HG400 for 40 in the same manner.

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Alawadhi

You should train little more and apply for a #4 cert. Getting rb330 ccs to 2mm is very serious!

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Geralt

April 6th 2012

Ok so i have a strongman comp in a couple weeks (that I'm totally unprepared for) then after that I will be building up to getting into mma. I want to put some muscles on and improve every physical aspect. I will be doing grip work which will include grippers. Couple days back I trained them for first time in a good while. Right hand I missed RB330 ccs by 2mm, did easy #4 for 5 smallish reps, and HG400 for like 70 reps but mainly clickers. Left 3 singles on easy #4 then HG400 for 40 in the same manner.

Some people into MMA at this point should be starting to get a bit nervous :shuriken:

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  • 2 weeks later...
Paul Savage

April 19th 2012

Have been busy, tried to fit some last minute training in for comp on sunday, have struggled. Did powerclean pb of 132kg last night at least. Will start doing some gripper work after the comp.

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  • 2 months later...
Paul Savage

Gonna start logging again. Have scrap'd plans for mma, at least for the time being. Sticking to strongman at mo. Got a comp end of next month, yoke, log press, tyre flip, stones, truck pull with rope. I train with my girlfriend Sarah now so will log her training as well. She has only been training a couple month but is naturally strong and has already signed up for britains strongest woman in september. She has arm over arm and farmers in it so am having her do a fair bit of grip work. She is already capable of mms repping the trainer for double figures and can no set it easily also so will no doubt be certing the #2 at some point.

July 16th 2012

Sarah

Leg press upto 185kg

Grippers to trainer each hand then high rep sets on store gripper

deadlifts overhand grip upto 110kg x 1

Axle sumo deadlift overhand grip 60kg x 19

Log press 52kg for 3 sets best 4 reps

25kg standing plate press x 12 (8 strict)

Farmers walk 3 runs 20m @ 60kg a hand

Me

Leg press to 405kg

Grippers to RB330 x 5,7 right hand missed due to bad setting left then HG400 x 35/21

Dynamic deadlifts to 180kg

Axle sumo deadlift overhand grip 150kg x 10

Log push press 92kg x 5, 82kg x 8, 62kg x 12

Farmers walk 60kg 3 sets (didnt fancy yoke so just to move with some weight)

Stone over yoke 2 sets reps

64kg 2.5 inch globe bell deadlift for reps (15-20)

Sarah did phenominally well today, that's her first time doing log and second time doing farmers. Can't be far off the overhand axle world record for a max (120kg)..???

I felt good as well today, i have not done much of any specific grip training in a good while so my technique was off on the grippers but those are still pb's with right i think (no vid of 330 sorry, angle was wrong). Im sure i have 10 reps (mms) in me on the 330 if i get a good set. Need to start working towards 4 cert.

Will add video link tonight.

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Paul Savage
Edited by Paul Savage
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Six Barrel Shotgun

Great to see some updates in here again. Sarah's strenght is also really impressive! Nice.

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Paul Savage

We were logging on bbdotcom as lot of female lifters there but too much immaturity. Yeah she is getting strong quick, her grip especially but dont have any weak events really.

I have been thinking today and with it being a 5 hour round trip and bsw being further (will have to get hotel etc) isn't enough value in doing the north east comp i had plans for. Could do with saving the money, especially as i need to buy a new camera (the one i have only films 60 secs).

Instead am going to focus on the number 4 cert for the rest of the year, hopefully i can get it. Also gpnna keep working at my deadlift and hitting overhead 2 x a week. Would like to do either uk u105's or uk open quals next year.

Sarah is off to japan today, wont be back until august so have sorted her a workout she can do over there every 4-5 days. She should come back improved all around.

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Paul Savage

July 20th 2012

Seated dumbbell press upto 30kg

Reverse grip bench upto 82.5kg

Close grip bench upto 82.5kg

Side lateral machine upto 200lb stack plus 7.5kg

Felt burnt out for this, maybe just do pressing once next week.

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Forever

Gonna start logging again. Have scrap'd plans for mma, at least for the time being. Sticking to strongman at mo. Got a comp end of next month, yoke, log press, tyre flip, stones, truck pull with rope. I train with my girlfriend Sarah now so will log her training as well. She has only been training a couple month but is naturally strong and has already signed up for britains strongest woman in september. She has arm over arm and farmers in it so am having her do a fair bit of grip work. She is already capable of mms repping the trainer for double figures and can no set it easily also so will no doubt be certing the #2 at some point.

July 16th 2012

Sarah

Leg press upto 185kg

Grippers to trainer each hand then high rep sets on store gripper

deadlifts overhand grip upto 110kg x 1

Axle sumo deadlift overhand grip 60kg x 19

Log press 52kg for 3 sets best 4 reps

25kg standing plate press x 12 (8 strict)

Farmers walk 3 runs 20m @ 60kg a hand

Me

Leg press to 405kg

Grippers to RB330 x 5,7 right hand missed due to bad setting left then HG400 x 35/21

Dynamic deadlifts to 180kg

Axle sumo deadlift overhand grip 150kg x 10

Log push press 92kg x 5, 82kg x 8, 62kg x 12

Farmers walk 60kg 3 sets (didnt fancy yoke so just to move with some weight)

Stone over yoke 2 sets reps

64kg 2.5 inch globe bell deadlift for reps (15-20)

Sarah did phenominally well today, that's her first time doing log and second time doing farmers. Can't be far off the overhand axle world record for a max (120kg)..???

I felt good as well today, i have not done much of any specific grip training in a good while so my technique was off on the grippers but those are still pb's with right i think (no vid of 330 sorry, angle was wrong). Im sure i have 10 reps (mms) in me on the 330 if i get a good set. Need to start working towards 4 cert.

Will add video link tonight.

Great to see you back logging again. Nice to have a g.f. who gets your training and trains too! Good luck with your strongman training etc. and look forward to following this

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