Paul Savage Posted February 13, 2021 Author Share Posted February 13, 2021 I didn't particularly feel the above was perfect either, i just want to get things simplified and condensed so i thought about it and going to try just sodding off deadlifts completely (for now), ive been wanting to do this for a while myself as they just always injure me, but have kept them in for becca's sake. Now i'm thinking they may not actually be needed for general training if your doing olympic lifting. Essentially your pulling weight off the floor every workout many times over but of course it's still different. With that in mind ive looked at it in terms of how others have done in strongman / deadlifts coming from an olympic lifting background, and they have no question done well, raimonds bergmanis was right up there with the best in the world on deadlifts, sometimes even beating everyone including big z and he didn't even wear a belt, an never had anything but perfect form. Mikhail koklyaev obviously the most well known and the same result, perfect form flat back deadlifts and he was one of the best in the world sometimes beating everyone. Both of these guys were also able to use ther olympic lifting technique to split jerk big log lifts overhead, bergmanis at one time taking the world record off big z, and koklyaev famously pushing him on it at worlds strongest man. So the two area's becca needs to improve on the most was there top events. I also looked at the womans side, there's not so much at heavyweight but in the lower weight classes the podiums are full of good weightlifters, they are simple better athletes. I have pondered doing this for a while in terms of weightlifting but it's always been difficult to essentially fit them in when you are still doing the powerlifts plus accesories etc Now im thinking thats just not needed other than pre contest training events but we'll see how it goes. What im thinking of is again twice a week just doing.. Olympic lifting (will include variations as all olympic lifters do) Zercher squat (instead of front or back squat a typical weightlifter would do, i feel this is more specific to strongman with good carry over to many events and keeps the hips good and strong) Push ups on football bar (simple rest pause set dog crap style to build muscle in triceps and chest for log) Thumbless pull up hold with fat gripz (again rest pause set but for time holdinging at top, will help with gripping stones and sandbags and to build up the lats / forearms) ssb strap yoke (keeps some movement in and is a very good core blaster) Will be trying this today. Also have started back doing arm only daily sessions in prep for arm wrestling just just working pronation and rising, using heavier bands now and loading pin and weight but still not doing anything too heavy. Will also start back on grippers in coming days as long as the arms hold out. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 13, 2021 Author Share Posted February 13, 2021 (edited) Warm ups, stretching etc Muscle snacth - to 70kg x 2 Power snatch - to 85kg x 2 power clean & jerk - x no somehow hurt arms strict press - to 70kg x 8 - 52.5kg x 20 ssb squat (since arms were hurting too much to do zerchers) - to 115kg x 3 (knee pain so stopped, need to find big enough knee sleeves, cant get any on) ssb strap yoke - 125kg, 185kg 2 x 10m with two turns Bench press against doubled black bands (push ups hurt arms) - to 80kg x 7 Annoying arms being an issue again, back to icing and no arm wrestling training sessions but looks like 100kg power snatch can happen fairly soon. Ill try 90 next time. Edited February 13, 2021 by Paul Savage Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 17, 2021 Author Share Posted February 17, 2021 Warm up, stretching etc Muscle snatch - to 75kg x 1 Muscle clean & strict press (cant catch the bar properly in power clean yet) - to 80kg x 3,3,3 Strict press against green bands - to 70kg x 3,3,3 - 55kg no bands x 20 (lockout feels like it's floating after bands haha) Front squat against green bands - to 75kg x 3,3,3 (extremely light to squat but rack position very hard for me) Push ups on football bar - x 20 or so rest paused (arms hurting but got some in) Lat pulldown - 3 x 10/10ish overhand then underhand bodyweight = 183.1kg (traps are blowing up with the oly lifting, they grow easy on me) Definately having some flexibility / muscle bound issues but to be be expected, just need to work on it. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 20, 2021 Author Share Posted February 20, 2021 Warm ups, stretching etc Strict press aginst green bands - to 80kg x 3,3,3 - 57.5kg x 20 no bands (getting very tough) Spider bar squats - to 182kg x 6 (felt rediculously hard for this weight, oly shoes were a bad choice for this bar) Bench press against doubled black bands - to 100kg x 5 paused (easy and happy as bands nearly lifted 40kg dumbbells each side) Dumbbell front into side raises - 2 x reps/reps Behind the back pulldowns - 3 x reps Seated row - stretched monster band x 20 V-bar pushdowns superset dumbbell curls - 5 x reps/reps Bodyweight = 184.1kg Becca having some kind of shoulder issue so had to change things up today Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 25, 2021 Author Share Posted February 25, 2021 Yesterdays Warm up, stretching etc Axle power snatch off pads so raised up maybe 6 inch - to 80kg x 2 but pressed lockout (very hard to get as much of a powerful pull from this high) Muscle clean & press - 80kg x 5 thumbless (very easy, felt good thumbless) Press only - 80kg x 13? Deadlifts (olympic style full squat down) Sntach grip - 140kg 3 x 3 (tougher than excepted) Regular grip - 140kg x 5 (felt great) Front squat - to 90kg 3 x 3 (very easy just getting knee pain at the moment) Palms facing push ups - with greeen band added x 15? Dumbbell leg curls superset v-grip pulldowns - 3 x reps Having to adjust the routine with what my arms can handle. They are feeling slightly better but it's a SLOW process. Mixed it up to the axle, going to flip with bar each session because im not able to do more technical lifts now so it makes more sense, especially since it's a solid axle i have in contest so it's awkward (im using bumper plates and tight collors to make it solid). Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 27, 2021 Author Share Posted February 27, 2021 Warm ups, stretching etc Axle power snatch (again off pads so 6" high) - to 70kg x 3 Axle muscle clean & strict press - to 70,80,90kg x 5 (clean each rep) Axle strict press - 60kg x 20 (50kg snatch grip and regular rows for upper back activation) Snatch grip deadlift D0 (deads are off 1" mats on stiff bar) - to 150kg 3 x 3 Regular DO - 150kg x 5 Front squat - 100kg 3 x 3 Bench press against doubled black bands - to 120kg x 3 - 100kg x 8 paused Lying dumbbell leg curl - 25kg x ?? rest paused Bodyweight = 184.8kg Everything felt pretty comfortable, just 90kg muscle clean and strict felt a bit off as kinda pinged my left wrist on one of the cleans so felt a bit uneasy about putting much power into. Don't think thumbless is a good idea, well go back to regular grip. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 3, 2021 Author Share Posted March 3, 2021 (edited) Starting to rev things up for a bit of a mini peak Warm ups, stretching etc Axle muscle clean & strict press off the pads - to 72.5, 82.5, 92.5kg x 5 clean each rep Axle strict press against green bands - to 85kg x 3 (easy) - 65kg x 8 (easy) - 65kg x 15 no bands (suddenly burnt out) Snatch grip deadlifts DO Warm up / activation - 60kg x 8 snatch rows, 8 regular, 8 snatch shrugs, 8 regular - to 162.5kg x 3,3,3 - regular DO x 5 Close grip bench press against doubled black bands - to 130kg x 3 (heavy as hell) - 110kg x 7 paused Leg press superset calf raises - to 200kg x 25/25 Pull up negatives - x 5 then grip hold getting a stretch for 30 secs or so This has completely wiped me out today Edited March 3, 2021 by Paul Savage Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 6, 2021 Author Share Posted March 6, 2021 (edited) warm up, stretching etc 2.5" axle muscle clean & strict press - to 92kg x 6 clean each rep (felt good, proabably could have done 10) Strict press only - 72kg x 14 Snatch grip deadlift DO - to 177.5kg 3x3 (tough, got an issue with left pinky pain) Regular DO - x 5 Paused leg press superset calf raises - 150kg 2 x reps (just had no energy at this point and knee pain so didnt go heavy) Jumping pull ups - x 10 Thumbless hold - x 45 seconds (tough, should probably have chalked up and just dragging) Dumbbell laterals - 6kg x lots Dumbbell curls - to 15kg x reps regular then hammer Extensors - 3 x reps each hand Had nothing to give for most of this, really looking forward to deload in couple weeks. Edited March 7, 2021 by Paul Savage Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 7, 2021 Author Share Posted March 7, 2021 So little update, my arms / tendons are doing a good bet better, still not 100% but significantly better. Thinking it may be a while before they are 100%. Also but this left pinky issue, i did it doing #1 pinky and ring training and it just hasnt really got much better. This these things being the case i can't train grippers right now so i think the best thing is just to keep training my grip in general then after my comp get back to them with bigger base strength. Ive got axle, farmers and car deadlift hold so need to be doing plenty of grip training anyway. Im thinking for this mini peak ill just work up to 200kg DO snatch / regular grips. That should be struggle enough and deadlift in comp is 18" anyway. Going to keep in the 2.5" axle now for clean & press / snatches as why not make it as hard as possible while im using lighter weights. Will build up to a minute 30 or so on the thumbless hangs and will throw some pinch in too. Most likely going for a big close grip bench in this mini peak too, next time is 3 plates + doubled black bands then ill switch to straight weight. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 10, 2021 Author Share Posted March 10, 2021 Warm up, stretching etc 2.5 axle muscle clean & strict press - to 95kg x 8 beltless (tough, strugglng) Snatch pulls - to 160kg (grip wasnt up to more, right forearm sore from hold) Bench press against doubled black bands - to 140kg (so 210kg at the top) x 2 (felt surprisingly light just a little off balance) - 100kg x 8 paused Leg press superset calf raises - to 250kg x 25/25 Dumbbell hammer curls - 20kg's 3 x reps Tricep pushdown - stack 3 x reps Dumbbell front raises superset cable concentration curls - 3 x reps / reps Again just feeling wrecked but all part of the process Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 13, 2021 Author Share Posted March 13, 2021 Warm ups, stretching etc 2.5" axle power snatch - to 72.5kg x 2 (felt terrible) 2.5" axle muscle clean & strict press - to 97.5kg x 4 (just awful, no power at all) pulldowns - 3 sets close, 3 sets wide Dumbbell shoulder raises - 3 x reps all directions Dumbbell hammer curls - 2 x reps cable concentration curls - x reps One arm hang - bodyweight (185kg) x 10 seconds Two arm thumbless hang - bodyweight x 47 seconds (easier than last time, had more) Leg press 200kg? x reps then calf raises reverse wrist curls - 3kg dumbbells x many reps Just completely burnt out, no explosiveness, no energy etc so called it after the axle fail and just did some fluff for the most part. Will have a week off now, no other way. Hopefully 100kg x 10 muscle clean & strict axle press next Saturday. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted March 21, 2021 Author Share Posted March 21, 2021 Okay so final day of this training cycle after a week off. Felt strong so ended up going heavier on the muscle cleans and wanted to test where i was at with my pressing. Back/left hip is still not feeling good but getting treatment next Thursday. Warm ups, stretching etc Axle muscle cleans - to 120kg x 1 (wanted 3 but didn't quite have it to get the other reps high enough, was landing on chest) Axle strict press against green bands out - to 100kg x 3 (this is a pb with this setup) Axle incline press paused - to 130kg x 5 close grip bench press - to 200kg x 1 (pb an can do more just off balance) leg press / calf raise - to 300kg x 20/20 Standing abs superset side laterals - monster band 3 x reps / 10,15,20kg's x reps lat pulldown - 3 x reps Thumbless grip hang - x 35 seconds (stopped as just didnt feel good, talky slippy chalk on smooth bar not the best, waiting on better chalk to arrive) Dumbbell curls superset pushdowns - 3 x reps / reps Happy enough. Definitely feel like its a good idea to build up the incline, when i missed and the axle landed on my chest in the clean it feels 100% like an incline press to get it off the chest as thats essentially what it is so even if its just to press it up to the shoulders from there i feel like for sure should focus on doing a lot of incline now. The close grip bench was just a last minute idea to do 200kg because 170kg moved super easy. I royally messed it up though as did a 1,2,3 myself then spotter instantly lifted it off so i didnt have time to get any air in and get tight. Nearly lost it a couple times and ended up with left leg in the air but went up so whatever. Strained my left pinky again big time squeezing the bar though. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted April 9, 2021 Author Share Posted April 9, 2021 (edited) After getting sports massage on my hip for whatever reason it made things 10 times worse, back just kept spasming, extreme pain, constant jarring, could barely stand after lying down etc Still painful, still hard to stand straight in the morning etc but getting better. I think it's to do with my ql, am trying a bunch of stuff to sort it now, managed to get a half decent session in on wednesday but basically haven't hardly been able to train in weeks so lost size and strength. Obviously back will now be treated in rehab manner so anything lower back related will be light and watching what else i do too. Got more of a bodybuilding / conditioning phase coming up next week so be easier to manage then. Wednesdays.. Warm ups, stretching etc Axle power snatch - to 40kg x 3,3,3,3,3 Axle row - 50kg 3 x 20, 10 snatch, 10 regular Axle shrugs - 50kg 3 x 20, 10 sntach, 10 regular Axle romanian deadlift - 50kg 3 x 15-20 Incline axle press - to 130kg x 6 paused Axle close grip bench press - to 140kg x 8 half paused Walking lunges - 3 x 20m Shoulder raises - 3 x reps palms facing / reps palms down Tricep pushdowns stack x loads cable flys - x 20 or so Standing abs - monster band x rest paused reps Edited April 9, 2021 by Paul Savage Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted April 12, 2021 Author Share Posted April 12, 2021 Plate loaded pulldown - 80kg x loads - 120kg x a lot - 170kg 2 x 10-12 V-grip seated row - 4 x 10-15 Smith machine shrugs - 3 x 20-25 45 degree back extension - x 12 Below knee rack pulls - 70, 100, 130kg x 6 (felt ok but not going to push my back) RDL pausing below knee - 60kg x reps Machine preacher curl - single arm 3 x reps - hammer grip two arms 3 x reps Reverse curl - 10kg 3 x reps Ab machine - 100lb x loads - 150lb x 10-15 Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted April 14, 2021 Author Share Posted April 14, 2021 Yesterdays (sore as hell from it) Incline smith thickbar - 60kg, 80kg, 100kg, 110kg, 120kg, 130kg x 6 Smith lockouts from forehead(ish) - 60kg, 70kg, 80kg, 100kg, 110kg, 120kg x 6 Seated dumbbell press paused - 20kg's, 30kg's, 40kg's x 8 Seated dumbbell laterals very strict - 6kg's 3 x reps Tricep pushdowns - 3 x reps Cable flys - 3 x reps Not much rest between sets so things are harder than they might seem Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted April 16, 2021 Author Share Posted April 16, 2021 Yesterdays Seated leg curl - 3 x reps pausing at bottom Leg extensions - 3 x reps Single leg press - 3 x reps/reps Walking lunges - 3 x 20m? Seated calf raise superset standing - 3 x reps/reps Sled push sprints there and back - 3 runs (only 75kg) Not listed weights as honestly wasnt even looking at them, just focusing on burning the muscles up and dont want to go too heavy with my back/side. Productive session. I THINK i've finally realised what's wrong with my back / side / sides as it goes from one to the other sometimes though vastly left side. It being vastly left side i get the pain is what i feel has through me off but what i think the issue is, is that my right QL is really tight, and my left QL is essentially the opposite, so it's basically twisting my whole pelvis etc Stupidly, what ive been doing is when it's tight and im feeling tightness in my left side, ill stretch or massage it out, an then it will often get worse, an im left feeling like what the hecks going on. If im right in thinking it's actually my right thats tight and essentially pulling the left side causing pain there, then that makes a lot of sense that it would make it worse, since im essentially throwing myself off in the wrong direction even further. Looking to see another physio about it but im hoping im right an know what the issue is now. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted April 18, 2021 Author Share Posted April 18, 2021 Keep being slow to update this as just plain f'kd after training but Fridays.. Axle snatch - to 60kg x 3,3,3 Axle muscle / power cleans - to 90kg x 3,3,3 Axle high pull to continental position - to 115kg x 5 (easy but slight pain in glute so called it) Axle strict press against green bands - to 80kg x 3 (felt super heavy) Axle incline press - to 110kg x 3 (same) Stopped there as clearly pressing muscles not at all recovered from last session Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted April 21, 2021 Author Share Posted April 21, 2021 Not been feeling well and back has not been great, went gym an tried powercleans - x no hurting back trapbar deadlift - no trapbar too narrow below knee rack pulls - to 180kg x 10 Called it there as back not being good and felt like death, came back next day.. two hands plate loaded row - 4 x reps upright row - 3 x reps frame shrugs - 3 x reps Assisted pull ups - 4 x reps Assisted pull up hang - 57 seconds (no chalk made this very slippy and much harder than you would think) Plate pinch hold - 20kg bumpers x 24 seconds (again very slippy with no chalk in hot as hell gym) Alternating dumbbell curls - 14kg's 3 x reps Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted April 21, 2021 Author Share Posted April 21, 2021 Incline smith against green bands - to 120kg x 4 Smith shoulder press against green bands - 40kg x reps very slow (ouch) Seated dumbbell laterals - 5 x reps Tricep pushdowns - x a lot (straight and v handle) Fly machine - 3 x reps Rear delt machine - 3 x reps Possibly starting to feel slightly better Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted April 26, 2021 Author Share Posted April 26, 2021 Okay so seen someone else about my back an yes i am correct in my thinking in that its a right ql tightness issue so yes ive been making it worse stretching / massaging the left but he also said one of my facet joints is closed off and another partially. He helped, seeing him again soon an also know a stretch now that really helps. Axle power snatch - to 70kg x 3 Axle power clean - to 100kg x 3 18" deadlift - to 240kg x 3 (very easy) Farmers walk - 45,65,85kg a hand x 20m Car deadlift hold - 260kg in hands x 30 seconds Bar hang - bodyweight (183kg) x 45 seconds Bumper pinch hold - 20kg a hand x 45 seconds Best backs felt but didnt want to push anything Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted April 27, 2021 Author Share Posted April 27, 2021 Smith shoulder press each set superset dumbbell laterals - to 120kg x 7 Dips - bodyweight (183kg) x 20 but shallow ones as my 'sleek' hips were hitting the bars haha Cable flys - heavy x reps Tricep pushdowns - heavy x reps Starting to get rolling now, back at it tomorrow Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted April 28, 2021 Author Share Posted April 28, 2021 Long bar seated row - several sets to stack (158kg) x reps Diverging seated row - several sets to stack (very heavy) x reps Assisted pull ups - 3 x reps Frame power shrugs - to +280kg x 15 plus hold GHR back extension - x 10,10,15 Single arm cable rope curls - 3 x reps/reps Single arm cable curls - 3 x reps/reps Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted May 2, 2021 Author Share Posted May 2, 2021 Warm up, stretching etc Axle power snatch - to 70kg x 2 Axle belly clean & push press - to 110kg x 2 (felt like nothing) 18" deadlift - to 260kg x 5 (still easy) Axle high incline press - to 120kg x 4 (heavy) Farmers walk - to 90kg x 20m 10 secs (easy just going through the motions) Thumbless hang - Bodyweight x 50 seconds Everything felt great and no pain in back. Annoying me that i keep not breaking a minute on the hangs though, my left hand holds rock steady but for some reason my usually stronger right hand just keeps opening up. Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted May 5, 2021 Author Share Posted May 5, 2021 Got yet more work on my back and finally actually got adjusted in a number of different spots and both sides of lower back / hips. Hopefully it's all good from here with continued work. High incline smith shoulder press - to 140kg x 5 paused (pretty comfortable) Close grip smith bench - to 180kg x 4 (not at all comfortable, out of position) Dumbbell shoulder press - to 30kg x 30ish? (just for pump) Cable flys superset overhead tricep extensions to finish Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted May 5, 2021 Author Share Posted May 5, 2021 Frame shrugs - to 270kg x 15 Plate loaded pulldown - to 150kg x 10 squeezing at the bottom - 200kg x 1 minute hold fat gripz seated row hold (spinning handle with fat gripz added) - 59kg x 45 seconds each hand Concept 2 rower towel grip - 1 minute for distance 271m (took it fairly easy) Prowler push - to 125kg x 1 length Next comp after liverpools is going to be uk truck pulling championships not long after so working in some training for too which should do me good as because liverpools strongest is a pretty static comp an how the events are it suits being heavy but easy to overlook conditioning but truck pulls obviously you need the big bodyweight but need the fitness too so now i cant overlook or skip conditioning work. Quote Link to comment Share on other sites More sharing options...
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