Strongman under construction

[Vinny Brown]

MONDAY
Pushdowns
30-20
45-20
60-10
80-10

Skull crushers
50-10
75-10
75-7
50-12

Rope pushdowns
24.5-10
35-10
45.5-10

Dumbell curls
17-12
22-10
26-8
First time i have been able to do a proper curl in months

hammer curls
38-6
40-6
40-6

Deadlift (no belt)
60-10
100-10
140-10
180-10
220-10

Wednesday
Squat (no belt)
60-10
100-10
140-10
180-10
200-10

Extensions
6-20
10-20
14-20
20-14

Cable squat using low pulley a bit like a dragging event
14-20
20-20
20-20

THURSDAY and FRIDAY REST

SATURDAY
Standing Press
Bar -20
60-10 x 2
100-4
60-12

Laterals
22-10
26-10
22-10
17-10

Machine Press (log grip)
45-15
65-15
85-10
85-10

SUNDAY

Chins
15, 10, 10, 10 reps

Tbar row
40-15
80-15
120-10
140-10

Close grip pulldowns
80-10
100-10
115-10
130-10

stepper
x trainer
Abs Planks, crunches, leg raises, ab machine

Monday
Flat bench
60-15
100-10
140-5
180-2

Decline smith machine press
60-20
100-10
140-8
180-4

Incline dumbell press
34-20
50-10
60-4
38-15

Planks, crunches, leg raises, ab machine

Feel really run down and like i am getting a cold today, guess its the consequences of going out on the pop Saturday night for the first time in months.

[Vinny Brown]

WEDNESDAY
Leg extensions
8-20
10-20
12-20
14-20
16-20
20-20

Squat (no belt)
60-12
100-10
140-10
180-10
220-5

Laying leg curl
87.5-15
100-15
112.5-15
150-10

Cable squat pulls

stack-20 x 3

THURSDAY
pushed for time so had to be a short workout

Standing press
bar-20
60-10
80-5
90-5
100-2
80-7

Machine press
60-15
80-10
100-9

SATURDAY
Deadlift (no belt)
bar-20
60-12
100-10
140-10
180-10
220-10
240-5

Pulldowns
50-10
80-10
100-10

Planks
Crunches
Leg Raises
Machine Crunch

SUNDAY

Smith machine shoulder press
bar-15
60-15
100-10
140-6
140-6
100-10
60-13

Laterals
17k-15
22-10
26-10
Triple drop set 26-12, 22-5, 17-5

Cable front raises
24.5-12
35-10
45.5-8

Feelling like a few aches and pains are going thanks to doing a bit of mobility work most days with my back and sensible lifting. Next i need to look at my diet as it has been pretty awful, although i eat regularly, and enough, its in need of tightening up so thats my current challenge. Some event training will be thrown in the mix soon too once my core is a little more stable and strong.

[Vinny Brown]

MONDAY & TUESDAY REST

WEDNESDAY
Squat
Bar-20
60-12
100-10
140-10
180-10
220-10

Leg Curl
87.5-15
112.5-10
stack-10
stack-7

Military Press
bar-20
60-10
70-8
60-9

THURSDAY Birthday blow out,

FRIDAY
flat bench
bar-30
60-15
100-15
140-10
160-5
140-9

Incline smith
bar-20
60-18
100-15
140-5
100-12

High incline Dumbell Press
38-15
50-6
50-7

Intervals on bike
planks
side planks
crunches

SATURDAY
deadlift
bar-20
60-10
100-10
140-10
180-10
220-10
240-5 was easier this week, more reps next week

close grip pulldown
80-10
100-10
120-10
130-6

Seated cable row
stack- 10, 15, 20

Intervals on bike
planks
side planks
low back mobility work
stretches

SUNDAY
Pushdowns
30-20
40-20
50-15
60-10
70-10

Laying rope extensions
35-20
stack-10 x 3

Overhead french press
40-20
60-12
70-5

EZ curl
40-15
60-10
70-8

Dumbell curl
22-10
28.5-6
34-6
38-4
could feel yesterdays deadlifts on my tendons when griping so it was hurting more than biceps

dumbell preacher static hold
34k -35,29,28 seconds

machine curl, single arm

15-10
12.5-15
12.5-12

intervals on bike
planks
crunches
side planks
stretches


MONDAY too busy working in gym to train,

TUESDAY rest

[Vinny Brown]

WEDNESDAY
Leg Extensions
8 sets of 20reps working up to stack

Squat
bar-20
60-10
100-10
140-10
180-5
220-5

leg curl
100-15
150-15
150-10 x 2

front squat on smith machine
40-10
40-15
60-10

THURSDAY
dumbell seated press
22.5k-10
35-10
40-6
45-5
55-5

standing smith press
20 each side-15
30es-8
40es-5x2
20es-15

shrug
100-12
140-10
180-8
220-5

FRIDAY rest

SATURDAY
bench
bar-30
60-15x2
100-10
140-5
140-8x2

Incline dumbell
47k-10
58-5
58-6
58-6
34-16

dips
12,13,10

SUNDAY
deadlift
bar-15
60-10
100-10
140-5
180-5
220-2
240-2

192-3 x8sets

straight leg deadlift 110k
bentover row 110k
under hand pulldown 115
goodmornings 60k

done as a circuit 8 reps each 90 seconds rest between for 3 cycles

Monday and Tuesday rest

WEDNESDAY
Squat
bar-10
60-10
100-10
140-5
180-5
220-5
235-5

side step ups
6x3 each leg with 10k in each hand

extensions
10-12
12-20
14-20
16-15
20-10

smith machine front squat
15es-10
30es-10
40es-10

THURSDAY
seated dumbell press
25-10
35-10
45-5
55-5

standing smith press
20es-15
30es-8
40es-5 x 2
30es-15

smith machine calf raises
40es-10
80es-10
100es-10

high Ls
5k in each hand 15, 10 ,10

bag work
dumbell swiss ball crawls for core

Still not using a belt at all and can feel a lot more strength developing in my mid section. Wrist is still not 100% but its livable. Going to start some event training real soon, hope its dry Sunday cos its all outside.

[Vinny Brown]

FRIDAY
Stepper 15 Min's intervals
Bike 10 Min's
Core work on stability ball

SATURDAY
bench
bar-20
60-10
100-10
140-5
180-1
140-3 x 5

O rows
2x 5k plates for 15reps
2x 10k plates for 10
2x 15k plates for 5

core work

tried to take it easy as i wanted to start some events on Sunday but, as I suspected, it was pouring down. I didn't want to risk a silly injury lifting wet kit so had to miss my first session and went to the gym instead and, as if i was destined to, I injured myself. I pulled something in my left side about where my bottom rib is and it felt like i had been stabbed at first. Its dead sore today and so i will take the week off training.
I pulled the inside of my right leg earlier in the week and so these injuries have made me re-think my whole approach to training. It seems common for strongman to train three times a week, unfortunately the bodybuilder in me is struggling with the concept but its looking like a very sensible option for me. Phil Pfister won WSM on three times a week training and Andy Bolton is the best powerlifter in the world on three times a week training so I think it says it all.
I am open to advice and would be greatly appreciative of any ideas for a routine. I am limited with event kit but i am in the process of getting more. Right now I have stones, kegs, axle, log and yoke also a harness for pulling events.

[Vinny Brown]

OK so after injuring my side I was completely out of action it hurt regardless of what I done for a while and so I took the week off and rested. I started back last Saturday and have changed my routine so I get more rest, I am also going to have to drop one of my four jobs asap. I hate letting people down but I have to think of myself.

Saturday

Bench
3sets 10 reps -120k

Wide grip bench
3x10-100

close grip bench
3x10-100

Seated dumbell press
38k-5, 50k-5 x2sets

barbell front raises
30-10
40-10
55-10

Cable laterals
10-10
12.5-10 x2

Lying extensions
50-10 x3

SUNDAY

Deadlift (still very tender from injury so stayed very light)
worked up to 160-5 x 2

Squat
up to 140-10 x 3sets

shrug
140-10
180-10
220-10
260-10

seated hammer curls
17-8
22-8
28.5-8

concentration curls
15k-12 x4sets

leg extension
70-10 x2
90-10
100-10

leg curl
80-10
100-10 x 2

standing calf
50-25
80-20
100-20
100-15

no way am i doing this training two days in a row it wiped me out. (lesson learned)


WEDNESDAY

Bench
140-5 x4sets

wide grip bench
100-10
120-10 x2

close grip
100-10
80-10 x 2

front raise
40-10
60-8
70-8 x2

standing smith press
20each side-10
30-10
40-10 x2

dumbell laterals
15-10
20-10
22.5-10
25-10

pushdowns
12-10
15-10
12-10



FRIDAY didn't start until nearly 9pm so it sucked as I was tired

squat
180-5
195-5
210-5

deadlift
still hurts
100-10
140-10
180-10

Shrug
180-15 x2
180-10

seated hammer curls
22-12
26.5-12 x2sets

barbell curls
35-10
45-10 x2

close grip chins
3sets x 8

leg extensions, leg curl, calf raises using whole stack on each, in a circuit for sets of 10-15 rest after each lap, 3 laps



SUNDAY

hooray its dry and even a bit warm so its time to have a go at some events.

12" log- 4 sets, light, just getting used to it.

spent ages trying to sort out a platform for stones finally fashioning one from 2 wheelie bins some timber and a board and then gathering bits to cushion the landing when unloading.
Managed the 110k stone a few times and felt my technique improve each time.
I don't have any tacky yet so I was pleased with that.
The 150k stone was too much today as I just could not grip it with no tacky wish I had room for some other stones in between the weights of the two I have now.
Time got away as we goofed about setting up for so long but it felt good to actually do some event training.

[Vinny Brown]

Training has been a case of do what you can when you can recently for a number of reasons. Firstly I have been suffering with the tendons in both arms being very painful when i train and secondly i have been doing courses for work over he last couple of weeks and having to do whatever i can. So I really haven't got anything of much use to report.
I did however get to do some events when my arms didn't hurt too bad. I managed to do the log up to 95k -4reps before losing balance and putting a bit too much on my sore tendons as i lowered it in a hurry.
Then Used tacky for the first time on the stones and managed the 110k stone for 5reps then 7reps so will try the bigger one i have next time.
Then the yoke working up to about 250k for 40meters x 2 and pulled a van with the handbrake on a bit for about 50meters x2. Not bad going i felt for the first proper session.

Had more treatment on my arms and rested them loads so going to do some tomorrow. Fingers crossed i will stay in one piece.

[Steve Gardener]

It seems to be the fate of those who push themselves to the max to be on the edge of injuries at all times.

[Vinny Brown]

Very true Steve I will eventually get used to the fact.

Just got back from another training course for my new job. I spent a week in the middle of nowhere in oxfordshire. No gym or anything to do in the evening at all.

Saturday I was happy to get in the garden and throw the log in the air a few times working up to about 95k for a couple of sets of 5. Trouble is i only have a pair of 10k plates to put on after that and it a bit of a jump so stopped there.
Stones went OK. I only have 2 still 110k i can do all day 150k is a bit of a challenge still and i am getting used to handling it. Its definitely all about practice.
Pulled the van with the handbrake on a few times but need something bigger now to get used to the weight.
Missed yoke this week as neither of us had any skin on our shoulders from the last time.

Done some benching yesterday worked up to 180-3 which felt fine and probably had 5 in the tank. My tendons are still not right though so didn't go too mad.
then
Shoulder press machine with log grip
stack-3sets of 10
light pushdowns 4 sets
light bicep curl machine 4 x12

not too bad so far this week considering how random training has been recently.

one more days course tomorrow and should be back on track, was going to squat tomorrow but will have to see if I'm back in time.

[Vinny Brown]

last week looked like this

Tuesday cardio

20 mins interval training on cross trainer and bike
medicine ball crunches

Wednesday on another course

Thursday cardio

same as Tuesday

Friday

deadlift

6 sets of 5 working up to 260-3

Saturday rest

Sunday

log press very light as tendons were very sore

110k stone for a few reps

yoke
several runs of 20m putting it down then bringing it back working up to 280 working on speed with this as I seem a bit slow.

Van pull

4 x 25m working up to having the handbrake on where you would normally have it to park.

Monday
bench 4 sets working up to 180-3

close grip bench 110-10 x 3sets

incline bench 100-10x2 100-15reps

Tuesday
Chins 3 sets to failure
lever row 3sets working up to stack for 10reps
reverse grip pulldown 3 sets 10 with about 3quarters of the stack

Wednesday
Squats
wow i haven't done them for a while and it felt real awkward so stayed light and worked on depth and form. Only went up to 180-5 and then done some real low ass to the floor reps holding briefly at the bottom for 3 sets of 10 with 100k. Knocked the rust off it this week more hard work next week more weight more reps. No excuses

Thurs Rest

Friday
Deadlift
6 sets working up to 260-3 then dropped to 220-8 and 180-10

I have been doing workouts on my lunch hour hence they are quite short but given my injuries and interrupted training lately its not been a bad thing. i Will be at full steam again in a couple of weeks.

[Vinny Brown]

SATURDAY rest

SUNDAY

log press
worked up to 95k-5reps, and 2 sets of 7

Stones
110k-8reps easy but tendons still tender and so i stopped

Yoke
worked up to 300k -20m X2 felt good I'm slowly getting the hang of this one

Vehicle pull
connected my mates van to my car got his dad to steer the van and we took turns steering the car pulled them 25m easy so done it again with the handbrake on the van a couple of clicks it was still easy. Need a bigger vehicle!

It all seems to be clicking into place slowly even with our limited kit. Going to get some bars and plates on Friday so will be able to go up in 5ks instead of 10s on log etc so it might help. Need a 130k stone as 110-150 is a bit of a big jump for us beginners. All said its a hell of a lot more fun than dieting for a bodybuilding show and the neighbours think I'm bonkers as they can see it all.

[Vinny Brown]

MONDAY

worked up to 180-5 on the bench then dropped it to 140-12

Incline barbell
60-10
100-10
140-5

Tuesday rest

WEDNESDAY

Squat
felt a bit better this week
worked up to 220-5

deadlift
worked up to 220-5 also
it was about 9pm by this time and it was taking a lot of motivation

Thursday rest

Friday
visited amazon leisure UK and got a great deal on an Olympic bar, curl bar, about 200k of discs and a disc rack so not much stopping us now but the weather.

[Vinny Brown]

Its been a while but since my last update but things have been going pretty well.

Have been sticking to the basics in the gym and have started to get my routine sorted more for what suits me.

I will post it up on the board as i go through it over the next few weeks.

The emphasis has been on the events i will be doing in the Sherringham comp. I was doing pretty well and was looking forward to doing it then big Dave Waters had a bad accident as some of you will know and his friend Richard has taken the job of organising the event. As a result some events have changed so some of my efforts were not totally necessary.
I have been going OK on the new events so we will see what happens on the day.

I won a local strongman comp which was part of the Gorleston Gala weekend on Saturday. ;D The weights were pretty light but it was grueling in the heat. After the first four events i clocked up 98reps!!!! Good job i didn't need to do the farmers to win so i just made a token effort as it was the last event.

Going to do a bit of cardio tomorrow with abs then Wednesday log press, crucifix hold and farmers. That should be about it then till Tuesday 5th when i can turn up refreshed and strong to collect the gold. Hope to get some pics of the day so will put them on the board too.

[Steve Gardener]

Good to hear we have another winner.

[Vinny Brown]

Done the Sheringham Strong Man on Tuesday, badly.
I was aware i wasnt so hot on some things but even the stuff i am ok at went down the pan too.
I found the whole thing very demoralising as i know how much better i am than the performance i put in.

Back to the drawing board for me.

I need to work on speed big time. I dont think it was helped much by shin splints but no excuses it does need to improve.