T Nation

Road to Strongman

Hi my name is Janusz, I have recently turned 18 and have been strength training for roughly a year. My goal is to compete in Junior UK’s Strongest man by the end of this year and earn a pro card in the years to come.
My best gym lifts are:
250kg Deadlift
275kg Partial Deadlift (slightly below the knees)
250kg Squat for 5 Reps
75kg Zydrunas Press for 5 Reps
160kg Bench Press
135kg Incline Bench Press

My shoulder is still recovering from an injury that occured 4 months ago which I just had fixed at the Chiropractor so I cannot hit max reps atm on pressing movements.

Yesterday Workout:

Belt only Squats
80kg x 5 reps
120kg x 5 reps
140kg x 5 reps
160kg x 5 reps
180kg x 5 reps
200kg x 1 rep

Felt pretty sore from a workout session 2 days ago so didn’t go too heavy on the squats.

Bench Press (pause at bottom)
70kg x 5 reps
90kg x 5 reps
110kg x 5 reps
120kg x 3 reps
130kg x 2 reps

Shoulder is recovering well now, the 130kg didn’t feel too heavy.

Leg Press

300kg x 10 reps
400kg x 10 reps
500kg x 2 reps

Felt good on the 400kg but legs were fucked when I got to 500kg…

Incline Dumbell press (Pause at bottom)

40kg x 5 reps
45kg x 5 reps
50kg x 5 reps

Then I did some curls and static stretches… 2 days rest now and back to the gym for a deadlift session.

Recovery workout:

15 - 20 minutes stretching

Front raises - 1 set of 50 reps

Side raises - 1 set of 50 reps

Rear delt dumbell flye - 1 set of 50 reps

Flat chest dumbell flye - 1 set of 50 reps

Then I did a couple sets of hyper-extensions and good mornings

20 laps swimming changing from breast-stroke to front-crawl to back stroke.

Afterwards I spent 10 minutes in the hydro-pool, 10 minutes in the steam-room and 15 minutes in the ice-dip.

Partial Deadlift

100kg x 10 reps
140kg x 10 reps
180kg x 1 rep
220kg x 1 rep
240kg x 1 rep
260kg x 1 rep
280kg x almost 1 rep :stuck_out_tongue:
240kg x 3 reps drop set

Good Morning

80kg x 5 reps
100kg x 5 reps
120kg x 5 reps

Barbell Row DOH

100kg x 5 reps
120kg x 5 reps
140kg x 3 reps Dropset 100kg x 10 reps

Pull ups - 35 reps total

I was very sore from the back workout so didn’t go very heavy on the shoulders.

Standing military press (strict)
60kg x 2 sets of 5
70kg x 5 reps
80kg x 3 reps
60kg x 2 sets of 10

Got a weird feeling in my left front delt when I was doing the 80kg so dropped the weight and went for more reps.

Standing 1 arm dumbell press
30kg x 3 sets of 6 reps

Close-Grip Bench press (pause at bottom)
70kg x 5 reps
90kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 3 reps

Overhead extensions
40kg barbell x 3 sets of 10 reps

Shoulder felt quite shit that day so couldn’t go to heavy, I’m going to do a deload week after tommorow and hopefully hit some PR’s next week.

Squats (belt only)
70kg x 5 reps
120kg x 5 reps
160kg x 5 reps
180kg x 5 reps
200kg x 5 reps

Squats are starting to get easier, going to try and hit some PR’s on them next week

Bench Press (pause at bottom)
70kg x 5 reps
90kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 5 reps

Leg Press
300kg x 10 reps
400kg x 10 reps
470kg x 6 reps

Incline dumbell press (pause at bottom)
40kg x 5 reps
45kg x 5 reps

Calf raises on smith machine
Worked up to 140kg for sets of 20 reps

Going to go easy for the rest of this week to fully recover and then gonna try and hit PR’s next week. No weightlifting for the next 2 days, only swimming. Then gonna do some speed work for the 2-3 days after that

15-02-2013

Doh Deadlifts (no belt)
60kg x 10 reps
100kg x 5 reps
140kg x 5 reps
160kg x 3 reps (explosive)

Power Clean (no belt)
60kg x 5 reps
100kg x 2 was tired by that set so did a couple and went home

16-02-2013

Some light shoulder work and dumbell presses

Clean and Press Strict Barbell Press
60kg x total of more or less 70 reps in about 20 minutes
Close grip bench press
60kg x 10 reps x 2 sets

Didn’t want to push it that day and I was sweating like crazy so called it a day.

17-02-2013

Squats (No Belt or straps)
100kg x 10 reps
140kg x 5 reps
160kg x 5 reps
180kg x 5 reps x 2 sets

Felt very comfortable and easy so left it there.

Bench Press
60kg x 20 reps very easy
90kg x fail left shoulder felt incredibly shit after I un-racked the weight so left it there

Did some rotor cuff work to help ease the shoulder and left it there, at home I iced my shoulder for 15 minutes and then heated it for 20 minutes and it seemed to be good after that.

I was going to do some heavy deadlifts yesterday but my back felt extremely shit… so I did some light shoulder presses rotor cuff work and forced stretches, going to try and do the deadlifts today if my lower back feels good. If not then ill probably do some swimming instead of weightlifting for that day.

03-03-2013 Press Day

Foam Rolling and Kettlebell swings to warm-up

Dumbell Side Raises

12.5kg x 6 reps
17.5kg x 6 reps
25kg x 8 reps

Clean and Strict Press

50kg x 5 reps
60kg x 5 reps
70kg x 3 reps
80kg x 3 reps
90kg x 1 reps (Couldn’t lock out 2nd)

Medium Grip Bench-Press (pause at bottom)
100kg x 5 reps
110kg x 3 reps
120kg x 2 reps

70 degree incline dumbell press (pause at bottom)
50kg x 2 reps (2nd rep was slightly assisted)
45kg x 3 reps

04-03-2013

Warmup : Foam Roller, Heavy kettlebell Swings

Squat
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
180kg x 1 rep
200kg x 1 rep
210kg x 1 rep
220kg x 1 rep
230kg x f Form was really bad and was out of balance

Lunges
60kg x 6 reps
80kg x 6 reps
90kg x 5 reps

Leg Press
250kg x 10 reps
350kg x 10 reps
450kg x 8 reps

Felt pretty shit for the past 4-5 days, been to the doctors and he gave me some antibiotics yesterday. Hopefully ill be good for the deadlift session tommorow. Finding it slightly hard to breathe at times though, hopefully that will sort itself out.

Stiff-Legged Deadlift
60kg x 8 reps
100kg x 5 reps
140kg x 5 reps
160kg x 5 reps
180kg x 2 reps
190kg x 1 rep (my upper back was rounding slightly on this set)

Barbell rows
70kg x 5 reps
100kg x 5 reps
120kg x 3 reps dropset 100kg x 3 reps

Pull-ups - 20 reps all together

Face-Pulls
42.5kg x 12 reps
50kg x 10 reps
57.5kg x 6-7 reps

Smith Machine Shrugs
70kg x 10 reps
110kg x 10 reps
140kg x 10 reps

Felt really good that workout, biceps didn’t feel that strong on the rows though

08-03-2013
Rear delts felt very sore so didn’t go for PB’s

Clean and strict press
60kg x 5
70kg x 5
80kg x 5
90kg x 1

Bench-press
100kg x 5 reps
110kg x 3 reps
120kg x 1 rep

Bench Press felt absolutely shit so left it there

11-03-2013

Warm-Up : Foam roll everything, kettlebell swings

Stiff-Legged-Deadlift
100kg x 6 reps
140kg x 5 reps
180kg x 3 reps (think it was around 3 reps but not sure)
190kg x 1 rep
200kg x f (couldn’t push my hips through to lock it out)

Barbell rows
100kg x 8 reps
100kg x 6 reps
100kg x 6 reps

Leg curls - Did two sets, first set quite light for 12 reps than a heavy set for 5-6 reps with a dropset

Than I did some hyper-extensions and a set of 52.5kg dumbell rows for 12 reps.

12-03-2013
Warm-up: Foam rolling, kettlebell swings, RC work and some rear delt work

Clean and Strict press
60kg x 5 reps
70kg x 5 reps
80kg x 4 reps
90kg x 1 rep

Push press
90kg x 5 reps

Incline Bench Press
100kg x 1 rep
110kg x 1 rep
120kg x 1 rep
100kg x 3 reps
60kg x 10 reps

I think I need to see my Physio 1 more time about my shoulder and then I should be good to start Strict Pressing 100kg overhead.

Going to do Cardio and Foam rolling until Monday, also seeing my Physio tommorow so hopefully after that session my shoulder will be injury free for the first time in months.

Nice deadlift and squat!

thanks man