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The Road To Scotland's Strongest Man Victory!

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Martin1956Icon...08-11-2007 @ 16:14 
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Old Age Presser
Member 75, 8086 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq		Damn grasses!
CarlIcon...08-11-2007 @ 17:00 
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Loves rugby league ...
Member 13, 14460 posts
SQ 230, BP 180.5, DL 262.5
673.0 kgs @ 128kgs UnEq
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its a toughie

i always said id play rugby for scotland if it came to it...
marcIcon...08-11-2007 @ 17:04 
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Dancing queenfeel the beat from the tambourine
Member 84, 2415 posts
SQ 225, BP 170, DL 275
670.0 kgs @ 103kgs UnEq
Originally posted by Carl...
its a toughie

i always said id play rugby for scotland if it came to it...

yeah much easier team to get inTongue Grin
CarlIcon...08-11-2007 @ 17:05 
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Loves rugby league ...
Member 13, 14460 posts
SQ 230, BP 180.5, DL 262.5
673.0 kgs @ 128kgs UnEq
Administrator
Wink
JoniIcon...08-11-2007 @ 19:17 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq		Ken, i thought that this is a good time to remind you about the bulls**t filter in the right bottom corner, which will show you only your workouts Grin
BigKenIcon...09-11-2007 @ 10:21 
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Not in Loz's top 10 uk strongmen
Member 144, 4421 posts
SQ 320, BP 165, DL 350
835.0 kgs @ 123kgs Eq		Ah, cheers Joni Wink
Martin1956Icon...09-11-2007 @ 13:07 
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Old Age Presser
Member 75, 8086 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq		But use it and you miss Joni's advice as wellGrin Sorry for hijacking your log, Ken!
marcIcon...09-11-2007 @ 15:04 
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Dancing queenfeel the beat from the tambourine
Member 84, 2415 posts
SQ 225, BP 170, DL 275
670.0 kgs @ 103kgs UnEq		sorry ken tooUnhappy
BigKenIcon...11-11-2007 @ 18:33 
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Not in Loz's top 10 uk strongmen
Member 144, 4421 posts
SQ 320, BP 165, DL 350
835.0 kgs @ 123kgs Eq		Nice session today with Robocop, Stainless and Geo,

11/11/07

Deads- Suit Bottoms 140/5, 180/4, 220/1, Straps Up 250/f/1 Failed the first 250 because of bar rolling in my left hand

Van Dead Simulator- [color=green] 150/4, 230/3, 350/3, 430/3, 510/2/3

Also did some stones, farmers, hypers and then leg raises
BigKenIcon...13-11-2007 @ 19:28 
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Not in Loz's top 10 uk strongmen
Member 144, 4421 posts
SQ 320, BP 165, DL 350
835.0 kgs @ 123kgs Eq
Post Edited: 13.11.2007 @ 20:54 PM
13/11/07

Clean and Press- 70/5/3 (1 clean), 90/5, 110/2 (90 and 110kg sets all reps cleaned)

Standing Strict Press- 70/5, 80/2, 75/4

Bench Press- 80/6, 90/6, 100/5

High Incline Press- 80/5/4

Leg Raises- 12/12
WILLSANIcon...13-11-2007 @ 19:38 
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Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		Nice pressing ken. What youre best log press at the moment?
BigKenIcon...13-11-2007 @ 20:54 
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Not in Loz's top 10 uk strongmen
Member 144, 4421 posts
SQ 320, BP 165, DL 350
835.0 kgs @ 123kgs Eq		best log is 115 on an IFSA spec log
BigKenIcon...16-11-2007 @ 20:49 
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Not in Loz's top 10 uk strongmen
Member 144, 4421 posts
SQ 320, BP 165, DL 350
835.0 kgs @ 123kgs Eq
Post Edited: 16.11.2007 @ 21:05 PM
Up home for the weekend so had to get a session in at Mr Universe's Gym! Grin

16/11/07

Viking Press- 40/10, 60/8, 80/5 strict/ 6 push press, {60/8, 20/8 DROP SET}

Front Squat- 60/5, 100/3, 140/2, 160/f Slipped off the delts or otherwise I would have nailed it!

Back Squats- Had to make up for the POOR fronts 140/3, 180/3, 200/2, {220/1, 180/2, 140/3, 100/4 DROP SET}

CG Bench- 60/8, 80/6, 100/3

OH Extension- 30/8, 40/8

Also did some core work: Hypers, Roman Chair Sit-Ups, Kettlebell Swings
ThingIcon...16-11-2007 @ 20:54 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		good stuff ken drop set on the squats ouch!!!!
BigKenIcon...19-11-2007 @ 21:14 
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Not in Loz's top 10 uk strongmen
Member 144, 4421 posts
SQ 320, BP 165, DL 350
835.0 kgs @ 123kgs Eq
Post Edited: 28.12.2007 @ 22:03 PM
Started the Coan/ Phillipi Deadlift Routine today, heres the cycle:

Coan/Phillipi 10 week Deadlift Routine
Based on a 260 kg (573 lbs) current max and a 290 kg (639 lbs) desired max we get the following cycle. Weights are rounded to the nearest 2.5 kg. Notation: sets x reps @ weight.

NOTES: Percentages for the deadlifts are based on the desired max whereas percentages for the power shrugs are based on the current max. Rest 90-120 sec between sets of all assistance exercises.

Week 1
Deadlift (75%): 1x2 @ 217.5 kg
Speed deadlift (60%): 8x3 @ 175 kg (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps


Week 2
Deadlift (80%): 1x2 @ 232.5 kg
Speed deadlift (65%): 8x3 @ 187.5 kg (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps


Week 3
Deadlift (85%): 1x2 @ 247.5 kg
Speed deadlift (70%): 6x3 @ 202.5 kg (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 4
Deadlift (90%): 1x2 @ 260 kg
Speed deadlift (75%): 5x3 @ 217.5 kg (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps


Week 5
Deadlift (80%): 3x3 @ 232.5 kg
Speed deadlift (65%): 3x3 @ 187.5 kg (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 155 kg
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5


Week 6
Deadlift (85%): 1x2 @ 247.5 kg
Speed deadlift (70%): 3x3 @ 202.5 kg (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 170 kg
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5


Week 7
Deadlift (90%): 1x2 @ 260 kg
Speed deadlift (75%): 3x3 @ 217.5 kg (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 182.5 kg
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5


Week 8
Deadlift (95%): 1x2 @ 275 kg
Speed deadlift (70%): 3x3 @ 202.5 kg (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 195 kg
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5


Week 9
Deadlift (97.5%): 1x1 @ 282.5 kg
Speed deadlift (70%): 2x3 @ 202.5 kg (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 195 kg
Stiff-leg deadlift: 2x5


Week 10
Deadlift (100%): 1x1 @ 290 kg
Speed deadlift (60%): 2x3 @ 175 kg (rest as needed b/w sets)


Week 11: Meet day/max attempt

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