james' training log

[jamesgrahame]

Was checking the forecast to see what the temp would be on comp day.

Wed 41 degrees
Thur 43 degrees
Friday 40 degrees
Sat 40 degrees
Sunday (comp day) 30 degrees.

Might have to buy a can of ice spray to stop the hands sweating
on the day.

Stupidy hot just now. Melbourne seems to be located about three quarters of a mile from the surface of the sun.

[Steve Gardener]

Send some of it here then!! I'd take an additional 10 degrees more than we have right now.

[jamesgrahame]

The flat has still not cooled down as all the heat is still radiating from the brick work. Probably 30+ degrees inside. It dropped to 25 degrees overnight and it felt COLD.


doherty's grip comp.

vulcan gripper
managed level 9 on each hand which was my target for the day. I thought I might get R=8, L=9
due to setting technique but it all went well for me.

2HP
My game plan ws 62.5, 65kg, 67.5, 70kg.

However, it was feeling light and I went 62.5, 67.5, 70, 72.5. It felt like there was more there but I have been caught out like that before with this equipment. Was happy to get 70kg and delighted to get 72.5kg.

I was in damage-limitation mode here but the guys who normally are 5-10kg better than me had off days so it was a good event for me.

row end of olympic barbell
Had managed 70kg x 3 in training ages ago but had not been training the event for cpl months.
I usually plan everything but just felt my way here and got 82.5kg which was probably a near max as I felt my grip slipping.

one hand lift
Had planned to go 175, 185, 195, 200 and that is exactly how it turned out. 200kg with the left hand was a pb
and I might have had more but I stuck to my plan. Again, I expected 2 guys to go 210/220 ish and I just wanted
to reduce the damage to my total. However, they did not lift as I expected.

medley
As planned, no one had access to all the events until the comp day. In hindsight, we probably were less tired
than expected and we all managed to lift pretty much everything.

I failed on levering a axe. This reminded me that I really should do some more wrist work as it rarely gets
trained explicitly.

[jamesgrahame]

farmers walk (turns at 25m)
worked up to 90kg each hand for 58m before dropping.

1 handed db press with 2" db
3x8x 25kg

carry/drag
carry 105kg keg 25m, dump it in sled and drag back

stones
4x130kg

weaver stick rear
3x2.5kg

weaver stick front
3x 1.75kg

[jamesgrahame]

Did a light workout on Friday on the expectation of strongman events on Sunday at the
Berwick Highland games. Long story short...there was only the stones.

I sat out all the throwing due to my shoulder injury.

I had a couple of failed attempts at the caber and then a shot at the stones.
They were a bit heavier than usual. There was 115kg, 130kg, 140kg and 160kg
all to be walked in.

I managed the 115 and 130 but the 140 beat me this time.

Here is my attempt... www.youtube.com/watch?v=a_kSxw6qqdQ

and here is how it should be done.... www.youtube.com/watch?v=ESeoCKc3V4w

[jamesgrahame]

vulcan
1 x CCS level 7 each hand.

CCS level 8 failed 3 attempts each hand. getting closer but it feels 'dead' when i start the close after removing the CC.


Then tried level8 by setting it with the non-gripping hard as close as I could manage. Failed each attempt but was a mm or two away.

[jamesgrahame]

Rolling Thunder
Worked up to 72.5kg each hand. Then got 75g with the right and failed 75kg with the left.
First RT session in ages and it showed.

2" vbar
Worked up to a tough 85kg each hand. Then got 90kh with the right and failed 90kg with the left.

small dinnie ring for reps 146kg
2 reps. :oops:

medley
100kg farmers walk for 25m. Then load 95kg keg, 105kg keg and 110kg stone (no tacky etc).

Went okay but failed the raw 110kg stone.

axle deads. no belt. mixed grip
2x5x200kg.

Tough on grip. done in a Gillingham style because grip was slipping.

[jamesgrahame]

A bit of training today..

front weaver
2kg x 3 reps each hand

rear weaver
3 reps x 2.75kg each hand

medley from yesterday
Tried to simulate 1 event from the upcoming sydney comp. on the day it will be
115kg x 25m farmers, 100kg keg load, 100kg sandbag, 100kg stone.

No idea if tacky allowed on stone so tried raw.

I was doing 100kg farmers, 95kg keg, 105kg keg, 110kg stone(fail).
www.youtube.com/watch?v=JOrxjE8j9Ew

[jamesgrahame]

Draper top squat
2x8x120kg -- first squats in several weeks as i have been mainly training in the backyard for SM and highland games.


1 hand db press (left only)
2x8x30kg
1x6x30kg --lost the groove. It getting tricky already.

pushdowns
3x10x30kg -- first shoulder/tricep workin a couple of months. Felt totally pumped!

pulldowns
1x10x15kg -- just trying to get the injured shoulder through ROM

throwing
tried some feeble weight-for-dist. Ugly, ugly, awful.

[jamesgrahame]

farmers (turns at 5m)
Worked up to 100kg each hand x 50m. Had to put down 3m from end due to over rotation.

medley
110kg farmers x 25m, 95kg keg load, 105kg keg load, 110kg stone load (no tacky). better than last week.
www.youtube.com/watch?v=5mhQ952yxwA


stones
2 x 110kg without tacky etc
5 x 130kg with tacky
1x150kg got it off ground but couldn't lap it.


1 hand 2" dumbell press (left only)
5x30kg, 6x30kg

axle bench press
testing injured shoulder did 3x13x28kg

[jamesgrahame]

1HP with pinch block
10 reps with 25kg each hand

deadlift 4x5kg plates
R=1, 1, 1, 0, 0
L=1, 1, 0,0,0

Overhand grip plate toss from hand to hand
15kg plate x 49 reps. Dam!
15kg plate x 46 reps

ring+pinkie finger pinch
10kg x 10 reps each hand

[jamesgrahame]

Quick workout as I had to work late...


draper top sqt
2x8x140kg

shoulder rehab
pulldowns 3 x 10x 40kg (pronated)
pulldowns 3 x 10x 40kg (supinated)

Then off to park for throwing practice. trying to spin round twice before release. A few stumbles and also travelling far too far toward the trig. a bit of a mess but practice makes perfect.

[jamesgrahame]

Keg bearhug/carry (turns at 25m
Worked up to 105kg x 50m, 105x50m

Axle hang clean
2x5x48kg
1x5x58kg
Injured shoulder felt okay, although, overall it felt bloody hard.

Axle bench
3x10x58kg Again felt really hard but I managed to find a position that was not sore on the shoulder.
Just need the muscle-memory to kick in now ;0))

2.5" db press. Left side only
20kgx6
30kg x 2
30kg x 2.
Bit of a disaster. Hopefully this is because I have just done my first pressing in 4 months.
The 2.5" handle felt hugely different than the 2" I had been using. Who knew half an inch ws so important ;0)

[jamesgrahame]

mixed grip axle deads

1x208kg
2x5x198

Was trying for 2x5x208 but my left hand could not hold the bar. Tried switching the mixed grip around but to no avail.

2.5" 1arm db press (left only)
1x5x30kg
3 singles with 35kg
a double with 32.5kg

Looks like 30-32.5kg is where I am at wrt reps.

throwing
22lb weight for distance. Managed 16 paces.
35lb weight for distance. Managed 10 paces.

Continuing to practice 2xspin before release. On tape, I look soooo slow and ponderous..and I seem to 'skip' (daintily?!)
towards the trig rather than <insert macho word> toward it.

hub
Training partner wanted to try this for some reason.

R = 19.5kg
L = 15kg.

pressups
2x20 -- shouder coped okay with this.

[jamesgrahame]

Grippers

IM 2.5 R = 1, 1, 1
IM 2.5 L = 0, 0, 0 -- close but never going to happen. Can't set it up right.

IM #3 R = set it..crushed to parallel..chest crush..then a slow release.
IM #3 L = nowt

pinch plates

Deadlift 2x15kg plates

R = 1,1,1,1,1
L = 0,1,1,0,0 -- for the failures, I used two hands to lift and then and held with one at lockout for a few seconds.


4x5kg plates
R=1,1,1,1,1
L=0,1,1,1,0

1 hand pinch block
R=25kg, 27,30,30
L=22.5,23.75,25,25

12kg hex block toss from hand to hand
54 reps