T Nation

Oh Great Another Dude Has A Strongman Log (mattjp's log)

t-ransformation2019

#421

Monday, 10 December

Got bad with logging there but all caught up now!

Up to 222lbs on the nose today, but that’s explained by some festive food and drink at my girlfriend’s work Christmas party on Saturday.

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five
Glute drills

Metcon
Tabata KB swings
Tabata dimel deadlifts

Main Giant Set
8x light and high KB swings
5x deadlifts @ 120/130/140/145/150 (PR)
12x standing crunches
Really happy with the deadlift PR. Last rep at 150 felt super tough and my grip was slipping even with straps, but watching it back it looked like RPELOL. First three reps were touch-and-go too which is nice.

Secondary Not-So-Giant Set
Went a little off-script here and worked up in front squats to a PR (esp. with clean grip) instead of the usual work.
5x40kg
5x50kg
5x60kg
3x70kg
1x75kg

Body Comp

I’m definitely carrying more midriff girth than is ideal, but that’s been the case for literally my entire life.

Since the start of September I’ve put somewhere in the region of 0.5-1" on my waist, but also 0.5" on my quads, 2" on the chest and 0.5" on my arms. The quads one is especially significant because I carry basically zero fat on my legs.

Going to kick off 2019 with Building the Monolith as a last mass gain before shedding some flubber. Will ride the gains train through to the mid-term break when I’ll have a holiday-and-deload week, then switch to leaning out for the next nine-week block of training.


#422

Tuesday, 11 December

Down to 219.8 today. Feel pretty rough, which I will presume is what happens the day after you hit deadlift and front squat PRs in the same day. Counting the days until a New Year deload week.

Skipped conditioning today because I am a terrible person. Gotta be honest, after 20-odd weeks of conditioning and giant sets I am pretty keen to switch it up a little.

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five

Main Giant Set
Four rounds:
5x pullups (BW/BW/+2.5/+3.75/+3.75)
5x kneeling press (42.5/45/47.5/50/50)
5x kneeling ab wheel rollouts

Secondary Giant Set
Three rounds:
12x chest-supported row (20/25/30 each hand)
8x incline bench (40/45/50)
12x cable twisty things each way


#423

Thursday, 13 December

I still feel pretty fatigued and demotivated, but at least today I had the excuse of an early driving lesson to cut the workout short. Every rep I did fit in, though, felt like RPE1,000.

220.4lbs

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates

Main Giant Set
5x Pendlay row @ 60/65/67.5/70/70
5x bench press @ 60/65/67.5/70/70
30s side plank each side

Metcon
EMOM chinup/pushup triples


#424

Friday, 14 December

Woke up at 220.3 today which isn’t bad going given that a food emergency resulted in a shitty 1,000kcal pizza for dinner last night.

Feeling a little perkier now, but still not so much that I didn’t totally half-ass this workout by skipping the assistance. Next week I’m due to change up the rep scheme to 10x3 so maybe that’ll relight the fire.

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five
Glute drills

Metcon
EMOM 3x KB swings into 3x KB squats

Main Giant Set
Five rounds:
5x squats @ 70/80/90/100/110kg (PR)
8x KB snatches @ 12kg each hand
10x hanging leg raises

Really happy with how well the 110 moved, especially given it was pretty acceptable depth. I’d like to have more but I’m not competing and it’s not a half-squat, so whatever. I am folding over a little at heavier weights on the latter reps; I don’t know if this is core/quads or just fatigue making me forget chest up cues.

Either way, 110x3 is my previous best at that weight so all good as far as I’m concerned.


#425

Tuesday, 18 December

Weighed in at 222.2 today which is fun. With Christmas looming, my fatness is going to get worse before it gets better so this and next week I’m just going to put in a ton of volume to try and mitigate that.

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five
Glute drills
KB swings

Main Giant Set
5x med ball slams/3x deadlifts/10x decline situps

Deadlifts:
3x120
3x130
3x140
3x145
3x150
3x155
3x160 (rep PR. RPE9)
1x170 (PR)
3x150
3x150
Amazing what a weekend of rest and festive gluttony can do. 160 was my 1RM for months so really happy to rep it out.

Secondary Giant Set
Four rounds:
5x front squat @ 60kg
10x BB rows @ 40kg
30s plank

Finisher/Conditioning
Two Tabata rounds alternating KB swings and SLDL.


#426

Wednesday, 19 December

Hey, did you know that if you hit PB triples and a new max deadlift on a Tuesday, your bench is pretty badly affected on a Wednesday? Fun fact for you there.

Forgot to weigh in today.

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five

Main Giant Set
3x tempo DB rows @ 40kg // 3x bench press // 8x bandy-twisty-things each side

Bench press:
3x60kg
3x62.5kg
3x65kg
3x67.5kg
3x70kg
This, which I have hit for 5-6 reps frequently, was a complete and total 3RM today. I wouldn’t have got the third rep here if the bar was just 100g heavier. Given that I decided to just back off and hit some volume for the remaining sets rather than the 10x3 planned.
5x5 @ 62.5kg giant setted with 8x DB rows @ 40kg & bandy-twisty-things

Secondary Giant Set
Three rounds:
8x T-bar rows @ 45kg
8x close-grip bench @ 50kg
8x overhead plate bends

Conditioning/Finisher
Five rounds of 30s each: band rows/pressups/situps/rest


#427

Workout

221.3 today. I have a flight to Gatwick tomorrow, so before I went to the gym I booked a backup flight to Liverpool so that I could from there either fly to Heathrow or get the train to Victoria.

Anyway literally 30s after paying my £100 I got a breaking news notification that Gatwick was opening again. Such is life.

Today was more high-bar squat practice than anything else.

Workout

Warmup
200 pullaparts
100 dislocates
Glute drills

Squats
10x20kg
5x40kg
3x50kg
3x60kg

3x70kg
3x80kg
3x90kg
3x100kg
3x110kg
3x120kg (PR)
4x3x100kg


#428

Some PRs dropping in here, nice work Matt.


#429

Thanks man! Did you know that if you eat and try trying you get stronger? It’s like magic.


#430

Sunday, 23 December

Managed to get home yesterday. Drank about 1.5l of wine last night so today’s training could have gone a lot worse.

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five

Main Giant Set
3x dead hang pullups
3x standing strict press
8x bandy-twisty-things

Press:
3x40kg
3x42.5kg
3x45kg
3x47.5kg
3x50kg
3x52.5kg
0x60kg
3x3x50kg

Shame to not hit the one-plate milestone. It did move but I couldn’t get it past my eyes. Considering I drank a lot last night and my last max standing press was an eight-second grinder at 2.5kg less I’m confident in getting this soon.

Assistance Giant Set
Three rounds:
20x DB rows @ 30kg
12x incline bench @ 45kg
10x Russian twists

Metcon/Finisher
Five rounds:
30s each inverted rows/press-ups/sit-ups/rest


#431

Monday, 24 December

No weigh-in again since I’ve no scale at my parents’ place. Hit a really long session today since I had the time and I’ll be eating a lot over the next couple of days.

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five
Glute drills

Deadlifts
5x70kg
3x110kg
3x120kg
3x130kg
3x140kg
3x145kg
3x150kg
3x155kg
3x160kg
2x3x150kg

Front Squat
5x40kg
5x50kg
5x60kg
5x70kg
3x80kg (PR)

Hyperextension
3x15 @ BW

Leg Press
20x50kg
15x100kg
2x12x120kg

Lat pulldown
20x45kg
15/13/12x54kg
10x64kg

Leg Curl
3x15x45kg

Facepull
4x25x18kg

Hanging leg raise
3x8


#432

Thursday, 27 December

Really dreadful workout today. The drinking has caught up to me a little and I slept really badly last night.

That being said it is quite nice that today’s dreadful workout would have been a huge PR a few months ago.

Body wasn’t liking the heavy triples today so I backed off with some BBB style sets as punishment which I’m regretting.

Workout

Warmup
200 pullaparts
100 dislocates
Flexible Five
Glute drills

Conditioning
Five rounds: 30s goblet squats/30s KB swings/30s box jumps/30s rest

Squats
3x60kg
3x80kg
3x90kg
3x100kg
3x110kg
2x120kg
3x10x60kg

Leg Curl
20/15/15x45kg

Situp
3x10 BW


#433

Friday, 28 December

Tweaked my hamstring yesterday apparently. Or something. Get a small pain behind the knee when I bend my leg back (i.e. heel to arse) but not during a squat or hinge.

Next week is a deload anyway. Today is theoretically my last planned workout until then but I’m getting a pair of Romaleos delivered tomorrow so some squats are probably in order.

Workout

Warmup
200 pullaparts
100 dislocates

Bench press
Superset with 5x T-bar row @ 30-50kg
3x60kg
3x65kg
3x67.5kg
3x70kg
3x72.5kg
5x3x65kg

Lat pulldowns
14/12/12/12 @ 54kg

Arnold Press
3x10 w/14kg DBs

Tricep extension
20/15/15 @ 23kg

Decline situp
3x15 w/5kg plate


#434

Retiring the Adipowers after several years of service. Will hit some squats to break in the Romaleos tomorrow. Hamstring/knee still feels a bit off but should be OK.


#435

Sunday, 30 December

Potentially the best session of 2018 to finish it off.

Lifted at my friend's home gym. He's one of the head honchos in a national parkour association so it's fairly good as home gyms go.

Anyway for my comp I need to massively improve overhead strength and deadlift reps. Absolutely smashed both today.

Workout

Squats
Just some reps to break in the new shoes. They felt great.
5x60kg
5x80kg
3x95kg
3x100kg
3x105kg
3x3x100kg

Deadlifts
3x70kg
3x90kg
3x110kg
3x110kg
3x120kg
2x3x130kg
12x130kg (PR - previously 10)
All bar the AMRAP without straps.

Press
10x20kg
5x30kg
3x40kg
3x45kg
3x50kg
3x55kg (PR)
This felt good so I loaded 58kg for a single which would be a very small PR over my 57.5kg max in November, but…
3x58kg (huge PR)
1x60kg (PR)
1x62.5kg (PR)

Now taking a deload week and back with Monolith next year.


#436

Monday, 7 January

Happy 2019 all. I’m entering the year as a too-fat-but-stronger-than-ever 225lbs and about to run Building the Monolith.

After that I’ll take a short holiday/deload, switch to 5/3/1 for Strongman, take a short holiday/deload again, then run 8 weeks of competition prep for SMB Strongman 2019.

Having not so much as looked at a barbell since eight days ago I’m feeling pretty raring to go. I also passed my driving test today so overall I’m in a pretty good mood.

Building the Monolith: training

Starting off with the following TMs, all pretty bang on 85% based on recent maxes/triples.

Squat: 110kg
Press: 52.5kg
Deadlift: 150kg
Bench Press: 70kg

I’m not really making many changes to the program, besides the following:

  • As per Jim’s suggestion, I’ll be swapping the Monday and Friday press sets. I think it makes a lot more sense to do 10x5 presses on the same day I have to do 100 chins, because I like to superset them.
  • I’ll be doing pressups instead of dips.
  • Chinups are a lot harder than they were 20lbs ago, so I could potentially wind up doing a mix of chins and lat pulldowns. I will try to do all the chins though.
  • As many others who have run Monolith have done, I’ll add some core work.
  • On Saturdays (from week 2) I’ll be doing some strongman events training as well.
  • Tuesday/Thursday/Sunday will involve some kind of easy conditioning work. I don’t have a prowler or weighted vest but I’ll do something anyway.

Building the Monolith: diet

I’m going all in with the 12 eggs/1.5lbs beef because why not? Additionally it will be a nice experiment to see how I do on low carb in a surplus. Technically I’m undercutting the beef by 1oz per day (eating 650g) because it works out easier in terms of purchasing but I’m sure Jim will forgive me.

Lifting days I’ll have a sweet potato/spinach/red pepper/cheese omelette (refrains of the Vertical Diet) pre-training and a beef/egg burrito post-training. Beef/veg mix twice during the work day, then whatever I have for dinner, then another 4-6 eggs in the evening. Conditioning days will be similar but without the pre/post-workout carbs. Dinner will be some kind of meat/veg combo.

Not looking forward to it. I like eggs as much as the next guy, but not enough to want to eat 500 of them over the course of six weeks.


#437

Very interesting


#438

Tuesday, 8 January

Today’s training is brought to you by the following song:

Hit the scale at 225.8 today.

Not the best night of sleep as my girlfriend has a cold/throat infection thing that keeps her coughing a lot. I’m coming off the same thing and still a little gunky - this, plus the looming “back to work” meant we had less-than-perfect conditions to start a horrible program.

It was indeed horrible. Had hoped to hit more chins/pressups, but I underestimated how much the squats would take it out of me. Goal is to hit the full 100 and 100+ respectively by the sixth week.

I went chin/pressup/facepull for four sets, then just the squats on their own, then press/chin for the 10 sets and some pressups to finish off. Tris were fried.

Whole thing took about 1h40m including the 10m warmup which I’ve got time for but would ideally like to get down. Not bad really though considering I moved the 10-set presses to today.

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates
Glute drills

Squats
10xbar
5x40kg
3x60kg
5x75kg
5x90kg
5x5x100kg
This SUCKED. Can’t decide if my TM is too high or it was just an off day or I’m just unused to moving this much weight in a session. Possibly a combination of all three.

Press
5x20kg
3x30kg
10x5x37.5kg
This on the other hand felt like a refreshing break.

Facepulls
4x25 at whatever weight

Chinups/Lat Pulldowns & Pressups
8x5 chinups
5x12 lat pulldowns (approx 2/3 BW)
5x10 pressups

Diet

Egg Counter: 8/504 eaten
Beef Counter: 0.15/27kg eaten


#439

Like the Batman comparison mate, that was very funny. Good to see you’ve made some progress on the big 3 lifts. You seem to be a numbers guy. I think we’re the same age approximately. I’m turning 30 this year. I will set myself a birthday-oriented goal at some stage.


#440

Wednesday, 9 January

Down to 225.2 today despite a 4,000kcal day yesterday. Still have some Christmas bloat to lose, I guess.

Training

So I don’t have access to a Prowler (though now I can drive, I may be able to pop to the Crossfit gym during the week - not sure if they allow open gym walk-ins during class times) and post-Christmas is a bad time to spend money on a weighted vest.

I’d like to do the conditioning properly, but given that I’m going to start adding in some strongman conditioning from week 3 onwards I think it’s probably OK to just do elliptical work on the non-lifting days.

Hardly worth logging, but here we are!

Diet

Eggs: 18/480*
Beef: 0.8/26kg*

*Realised that as I began on Tuesday and will end on Saturday it’s not a full 42 days of eggs and beef.