Aidan's Training Log (just weak strongman) - Page 168

3rd October: JnT W5D1

Bench Press: 115x2, 120x2, 100x2, 2, 6
CGBP: 80x4x4
DB shoulders: 22.5x10, then lowered down for the rest (too high RPE)
DB Row: 37.5x8, 42.5x6x3
DB Shrugs: 22.5x12x4
DB Flies: 12.5x10x4
DB Hammer Curls: 15x10x4
Facepulls: 15x5

Very happy with how this session went. A bit of slop in the bench technique, but nice to handle this weight and feel ok about it.

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10-03-2018 , 10:18 AM

#4177

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

The bench presses looked pretty good. The setup could be slightly tighter - I dont see much else wrong.

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10-03-2018 , 04:22 PM

#4178

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Yeah, I let the bar collapse on me for the first rep. Stayed much tighter the second rep.

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10-05-2018 , 04:58 AM

#4179

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

5th October: JnT W5D2

Squat: 170x2, 150x2, 2, 5
RDL: 140x4x4
TnG Bench: 100x6, 6, 5, 5
Prone Row: 45x6, 6, 5, 5
Cable Triceps: 60x12x4
Cable Row: 40x12x4

A bit disappointed here - was hoping for closer to 180x2 for the squat but it wasnt happening. Set up better for the bench press and happier here. WIll see what sunday deadlifts bring, but the current plan is to use these 2RMs as the training max for a full new cycle, which will bring up to the end of year club comp.

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10-07-2018 , 04:51 AM

#4180

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

7th October: JnT W5D3

Deadlift: 220x2, 180x2, 2, 5
Front Squat: 110x4x4
Incline Bench Press: 70x6x4
Pullups: 8, 7, 6, 5
Single Leg Ext: 40x12x4
EZ Bar Curls: 20x12, 10, 8, 7

Deadlifts were quite hard, but stuck to the plan and got the reps ok in the end. Will use these doubles as the training maxes for the next cycle. Need to video my squats consistently to work on form there, not sure why it is lagging quite so badly. Overall, happy with the program. I think I look a little bit better with my shirt off, probably down a kg over the past 5 weeks.

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10-07-2018 , 01:48 PM

#4181

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

start position seems just a tad off on the DL. More noticeable on first rep. bar shouldn't be rolling forward just as you break the floor.

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10-07-2018 , 03:15 PM

#4182

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

I think it is not keeping my hips down when initiating off the floor? I nearly failed a rep at 180 as it got way out in front.

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10-08-2018 , 12:10 PM

#4183

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Common problem. Keep working on it.

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10-08-2018 , 04:06 PM

#4184

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

You might be interested in this:

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10-09-2018 , 12:27 AM

#4185

Holliday

Carpal \'Tunnel

Join Date: Oct 2008 Posts: 22,226

Boy that guy's just full of excuses;
*They waved me down
*I tore my thumb
*There was bar whip
*I have jet lag

Gonna' have to remember a few of those.

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10-09-2018 , 02:54 AM

#4186

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

I look forward to your excuse laden video the next time you break an all time WR!

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10-09-2018 , 12:25 PM

#4187

Holliday

Carpal \'Tunnel

Join Date: Oct 2008 Posts: 22,226

No need to wait--my excuse game is always peaking! Plus, technically his excuses were for *failing* to add 10 kg to the all time WR he just broke and then ultimately failing his goal of adding 30kg to the all time WR+10kg which he would have just set sequentially.

But seriously, he's amazing. I'm still not convinced the cheat rows he has me doing ("best accessory for helping your deadlift") are helping my deadlift, but his continuing records are certainly a point to keep trying (plus I am sure they help my regular rows).

What do you think of his...what would you call it...come hither bounce start?

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10-09-2018 , 12:33 PM

#4188

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Gotta imagine it's really hard to convincingly lock out >900 pounds without a strong upper back. So yeah prob the best accessory for his deadlift, just maybe not for ours.

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10-09-2018 , 04:19 PM

#4189

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by Holliday

What do you think of his...what would you call it...come hither bounce start?

Probably an expert move, far above my grade. I think that is a deadlift bar, which has a bit more flex in it than what we use. That might mean that he gets an advantage out of a dynamic explosive start as the bar starts breaking the ground across a curve, rather than all at once. Just a hypothesis though.

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10-10-2018 , 11:07 AM

#4190

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Renton555

Gotta imagine it's really hard to convincingly lock out >900 pounds without a strong upper back. So yeah prob the best accessory for his deadlift, just maybe not for ours.

I once pulled 905 for a double (off 13" blocks). Yeah, you need a very strong upper back to lock out 900+. Now if I could figure out how to get 900 off the floor up to my knees.....

I'm sure whatever he's doing for accessory work would be useful for people who use power bars to DL too, but I am also sure that its not the whole secret to what this guy is doing. He obviously has super-human genetics and lots of things work for him better than they work for most anyone else. The key thing with any secondary and assistance movement is to strengthen your own weaknesses.

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10-11-2018 , 04:45 AM

#4191

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

11th October: JnT W1D1

Squat: 130x10, 120x6, 6, 12
RDL: 100x10x4
TnG Bench Press: 70x15, 13, 11, 11
Prone Row: 20x15, 15, 12, 10
Cable Pushdown: 36x20, 18, 17, 14
Cable Row: 25x20, 18, 15, 14
DB Hammer Curls: 10.5x20, 16, 15, 12

Tried hard to press evenly with both legs, felt OK. +10kg on the max from last time, could have upped it a bit too still. Feeling fatigued by the end of the workout though.

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10-23-2018 , 05:08 AM

#4192

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

23rd October: JnT W1D1

Bench Press: 80x10, 80x6, 6, 10
CGBP: 60x10x4
DB Row, DB Shrugs, DB Flies, Facepulls.

Been off for a while due to some sort of stomach bug that wreaked havoc through my household over a week or so, then was away for a long weekend. Get back to it now. Should probably go vegan.

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11-03-2018 , 07:17 PM

#4193

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,170

RIP; went vegan and died from the sudden release of years of built up roo toxins into his bloodstream.

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11-03-2018 , 07:52 PM

#4194

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

summer #dadbod

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11-04-2018 , 05:52 PM

#4195

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

I have four kids...down to a 2 year old...stop making excuses

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11-06-2018 , 01:49 AM

#4196

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

How the **** do you manage?

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11-06-2018 , 02:00 AM

#4197

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

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11-10-2018 , 10:02 AM

#4198

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

Renton lol that's awesome.

Aidan, seriously. lifeguard 101. Put the victim between you and the pier. Gotta take care of yourself first. If you don't, no good will come from it. Wife and children, with the best of intentions, will suck the life out of you...if you let them. I committed to being home by 630PM. I usually train at 4-5PM. Not negotiable.

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12-29-2018 , 07:29 PM

#4199

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

30th December:

Squat: 60x5x5
Bench Press: 60x5x3, x10
Deadlift: 80x5x3
Chins: 8, 7, 5, 4

Not dead. Yet.

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01-01-2019 , 08:41 PM

#4200

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

2nd January:

Squat: 70x5x3
Bench Press: 70x5x3, x10
Deadlift: 90x5x3
Pendlay Row: 60x8x4

Bit of tightness in my right calf. Paused some squat reps to try to ensure I am pushing evenly on both feet.

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