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This topic contains 111 replies, has 3 voices, and was last updated by  sven-erik gough 1 year, 3 months ago.

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  • #559

    sven-erik gough
    Participant

    hello again everyone

    Well I just got home(my girlfriends house) from the Iron Gauntlet 3
    Everything hurts but it was the best learning experience I could have imagined.

    I signed up for Novice but due to lower sign ups the Novice division was merged with the Open class and split into heavy and lightweight men. I weigjed in heavier than notmal at 260 and started warming up
    First event was max reps on a Biggdogg log at 235 lbs I got zero but was closer to getting it than not. I may not have gotten one today but the potential is there.
    Next up was max deadlift I started at 445 then went 495 the bar went to 545 but I knew 585 would be the next weight and I knew I wasn’t gonna do well overall so I went for it the 495 put me in 5th overall so I attacked the 585 pull and missed it just below my knees.
    Next we went to tire flip and I was told it was 900lbs. I have never done a tire flip so I just went after it with some tenacity but got no reps.
    Still in 5th though.
    Went on to truck pull with a fire engine with full water tipping the scales close to 60,000lbs
    No one, myself included, was able to move it an inch everyone zeroed the event.
    Next up was a 315lb atlas stone to 52″ I was given some tacky by some generous competitors and went at it again no reps.
    So anyone keeping track I zeroed 4/5 events but I deadlifted decently so beat a few folks. It was the best learning experience I have had yet in strongman. I can’t be happier to have failed but learned so much and I feel I made some pals with the folks there. Can’t wait to start training again and getting better.

  • #560

    sven-erik gough
    Participant

    Cycle 1
    Week 1
    Day 1
    4″ block pull up to 545
    Barbell row 225 2×5
    Ghr 25 reps in sets of 2-4 never done them before
    Ab pulldowns 30 reps

    first day back doing a cube type program but rather than an event only day I’ll be doing them after squats save on rep squat day which will be assistance only no events

    • #615

      sven-erik gough
      Participant

      So my current template rather than cube based is where I have always done well with progress. 5/3/1 more specifically Beyond 5/3/1. Basically with a low training max I have lots of options to go after the day. With respect to some conjugate training I’ll be rotating some lifts but because every day is almost like a max effort the rotations are fine.

      The template will go something like this
      Slashes mean lifts will rotate

      Day 1 deadlift
      4″block pull/deficit deadlift/deadlift
      Single leg
      Ghr
      Abs

      Day 2 press
      Log/axle
      Z press
      Rows supersetted with rear delts
      Tris
      Delts

      Day 3
      SSB squat/Front squat
      Yoke/farmers/front carry
      Stone/sled work

      Day 4
      Incline bench(regular 5/3/1)
      Tris
      Db pressing
      Lats

  • #562

    Kalle Beck
    Keymaster

    Good work man.

    Thanks for helping to populate the new form.

    Sign up for Monthly Training Templates https://store.startingstrongman.com/product/starting-strongman-training-templates/
    1 on 1 coaching https://store.startingstrongman.com/product/online-coaching/
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    Follow http://Instagram.com/letkallelift

    • #566

      sven-erik gough
      Participant

      of course Kalle!I missed posting here haha

  • #599

    sven-erik gough
    Participant

    Log press away 155 x7 x5
    Z press 4×5 105
    Meadows row 3×10 95 s/s band face pulls 3×10
    Band pushdowns 4×25

  • #600

    sven-erik gough
    Participant

    SSB squat TM 305
    150×3
    185×3
    215×3
    245×3
    275×1
    305×6
    320×1
    335×1
    350×1
    365×1
    Yoke walk 40′
    190
    280
    370
    460
    500×3
    Stone of steel 52″
    6×2 130 emom

    went the hardest I ever have on the ssb and did some yoke runs at 80% of comp weight for a show coming up and some technique work on the sos definitely the best stone has ever felt I one motioned a few of the reps even

  • #623

    Sarah Scott
    Participant

    Congrats on the competition! Walking away with a ton of knowledge is hard to beat. On a side note, today a friend and I (together) flipped a 900lb tire–I can’t image going for that as your first ever attempt at flipping a tire! Nice job.

    • #649

      sven-erik gough
      Participant

      Thanks! And yeah I train mostly at my house and don’t have room to store a tire hopefully next tire I come across I can flip haha

  • #648

    sven-erik gough
    Participant

    Axle clean once TM 160
    80×3
    95×3
    115×3
    130×3
    145×1
    160×6
    170×1

    Axle strict 2×5 135

    Giant set
    Dumbbell rows 5×10
    Facepulls 5×15
    Band Triceps pushdown 5×20

  • #662

    sven-erik gough
    Participant

    Deficit deadlift TM 405
    205×3
    245×3
    285×3
    325×3
    365×1
    405×8
    445×1
    495×1

    Leg raises 35
    Ghr 35

    Never pulled 5 playes from a deficit was a small grind nearing the top I feel I had another 10-15lbs in me. Ghr I barely was able to do 2-4 reps per set last week this week I did all sets of 7

  • #666

    sven-erik gough
    Participant

    Incline bench TM 185
    85×5
    100×5
    120×5
    140×5
    160×8

    Overhead pin press 155 1×2 1×3 165 1×1 1×2 175×1 180×1

    Lat pulldown 1×16 1×15 1×12

  • #667

    sven-erik gough
    Participant

    Front squat TM 275
    135×3
    165×3
    195×3
    220×3
    250×1
    275×5
    305×2

    Only enough time for squats today sadly may do a 2-a-day monday and get some events in after deadlifts

  • #686

    sven-erik gough
    Participant

    Press
    65×3
    80×3
    95×3
    110×3
    125×1
    135×8
    150×3

    Bench 175 3×8

    Chest support db row 3×15
    Tricep pushdown 3×20

    Today was meant to be lowerbody but I tweaked my knee a tad camping and wanted to give it a rest for another day

  • #690

    sven-erik gough
    Participant

    Deadlift
    225×3
    270×3
    315×3
    360×3
    405×1
    450×8(pr)
    495×1

    SSB
    195×5
    225×5
    255×5
    290×3
    320×5(pr)

    Abs 50 reps
    Ghr 41 reps

    Knee felt okay for squats deadlifts felt great the 495 was slow but I’m working on learning that grinding power

  • #700

    sven-erik gough
    Participant

    Log push press TM 165
    130×5
    150×8
    165×4
    Strict 130×10

    Yoke 40′
    500×3

    Farmers deadlift 200pr handx5

    Log actually went decent I’m creeping up on that 200 log which was my goal this year yoke was shaky but felt less heavy than last time and speed was a tad better. Farmer picks went well but needa strengthen my grip to keep them feom turning amd overlapping

  • #705

    sven-erik gough
    Participant

    Incline bench TM 185
    95×3
    120×3
    140×5
    160×3
    175×6
    185×3
    205×2(should have been 3 but my spotter jumped the gun halfway through the grind, oh well next time)

    Db shoulder press 40’s 1×20 2×15

    Lat pulldown 5×10 reps s/s facepulls 5×20

    Db skullcrushers 50 reps mostly 8’s didn’t track too much I just wanted to make my tris cry

  • #711

    sven-erik gough
    Participant

    Front squat
    140×3
    165×3
    195×3
    220×3
    250×1
    275×6(pr)
    305×1

    Block pull
    285×5
    335×5
    380×5
    425×3
    475×5(pr)

    Ghr 4×10 1×6
    Abs 5×10

  • #744

    sven-erik gough
    Participant

    Log TM 165
    130×1
    135×3
    150×3
    165×6(pr)
    175×3
    185×1

    Farmers 200×3 80′

    Stone 1×5 light

    Recruited a kid from the local gym to hit events with me and man he is a beast. Damn near out log pressed me and kept up fine on farmers infact his grip was looking more solid than mine.

  • #780

    sven-erik gough
    Participant

    Spent the last few days off being an idiot went to Green day in Oakland Saturday night then left right from the venue drove 9 hours to San Diego for Metallica.
    Hit a relationship PR there asked my girlfriend to marry me, she said yes.

  • #804

    sven-erik gough
    Participant

    Press
    85×3
    100×3
    115×5
    130×3
    145×6(pr)
    155×3(joker)

    Db steep incline bench 50’s 5×10
    Db rows 90’s 5×10

    Rolling db extensions 35’s 45 reps 6,7,8,8,8,8

  • #824

    sven-erik gough
    Participant

    Deficit deadlift
    210×3
    250×3
    290×3
    330×3
    375×1
    415×3(beltless)
    460×3(pr)

    Zercher off pins(beltless)
    235×8
    285×1

    Abs 5×10
    Ghr 5×6

    Even though I know Wendler shuns them I kinda wanted to just try a zercher something I’ll keep it around a little but if it doesn’t help I’ll chuck it and never bother with them again haha just a bit of an experiment

  • #837

    sven-erik gough
    Participant

    Log
    130×1
    135×3
    150×3
    165×4
    175×3
    Strict 130×10

    Yoke 80′
    465
    515
    545(pr)

    Farmer deadlift 300 2×1

    Farmers deadlift was kinda a bet between my training partner and me I just wanted to deadlift it, then he picked it up and did 20′ with it so I said you can’t one up me I picked it again but only made it about 8′ was too beat from the first pick. I beat him on log though we tied on yoke

  • #867

    sven-erik gough
    Participant

    Incline bench TM 190
    95×3
    115×3
    135×3
    155×3
    170×3
    190×3
    210×3(pr)

    One arm db press standing 45’s 5×10

    Lat pulldown 5×6 s/s
    Lateral raises 3×10
    Rear lateral 2×10

    Incline skullcrushers 3×20
    One arm reverse grip pushdowns 1×10 1×15

  • #890

    sven-erik gough
    Participant

    SSB TM 315
    160×3
    190×3
    220×3
    255×3
    285×1
    315×1
    350×1
    365×5
    400×1

    Deadlift
    240×5
    315×5
    405×3
    475×5

    Ab pulldowns 3×10
    Back raise 3×10

  • #900

    sven-erik gough
    Participant

    Log TM 170
    130×3
    135×3
    155×3
    170×5
    180×1
    200xmiss
    Strict 140×7

    Farmers 80′
    240×2
    240 static hold 21 seconds

    Stone of steel 185 over 48″

  • #903

    Sarah Scott
    Participant

    Hit a relationship PR there asked my girlfriend to marry me, she said yes.

    I’m a bit behind but congratulations!! 🙂

  • #910

    sven-erik gough
    Participant

    4″ block
    265×3
    315×3
    365×3
    420×3
    475×1(beltless pr)
    525×3(pr)

    Incline bench
    115×5
    135×5
    160×5
    180×8
    135×10

    Back raises 30 reps
    Ab pulldowns 30 reps
    Lat pulldown 3×5(heavy)

    Been going pretty heavy on lat pulldowns lately. Block pulls felt good got a nice planned pr outta them I believe 6 plates will be falling very soon then 600 before the end of the year for sure.

    On a side note came up with a new template if you notice I’m doing dead then benching figured a different template may give me some better progress. Squatting before hitting events always made me feel more conditioned and I could warm up stiffer and doing log on its own day hopefully will give me better focus on it rather than doing it on event day

    Day 1
    Deads
    Bench
    Assistance

    Day 2
    Log
    Assistance

    Day 3
    Squats
    Events

  • #927

    sven-erik gough
    Participant

    Log
    130×2
    140×2
    160×1
    165×1
    175×1(shitty)
    140 8×3 (60-90 sec rest) s/s chins
    Dips 5×5 s/s rows 5×8
    Band pushdowns 3×20 facepulls 3×20

    Took 3 tries to get that 175 over my head grabted I had no sleeves or belt like I normally have but still a poor showing poor recovery and very worm down from last weeks pressing

  • #949

    sven-erik gough
    Participant

    Front squat
    145×3
    175×2
    200×2
    230×2
    255×2
    285×1
    315×2

    Yoke 50′
    465
    555
    605

    Farmers 80′ drop repick @40′
    230 per hand

    Thats a wrap for training for Battle at the Marina. I’m not mega confident but I’m happy about a lot of this training camp. Next week I’ll still press on monday but then rest the rest of the week. Hopefully that altitude drop does me some favors for conditioning XD

  • #1028

    sven-erik gough
    Participant

    Just finished Battle At The Marina
    Took 5th outta 8 heavyweights
    All in all was a good show for me

    First event was yoke 80′ with 625
    I was slow but I finished the course which out me ahead of a couple folks

    Next up was the car deadlift my best event I got 12 reps with a 605 car deadlift(just goin off what they told me) My straps were slipping off so by the last few reps I was just gripping the handles with my fingers. I placed best on this tying for second.

    Third we did viking press I zeroed this they say it was 300lbs I was close but lacked the tricep strength to lock out a rep needa focus on this.

    Frame carry was next 500lbs 160′ with a drop and return at 80′ I went about 30′ and my left hand ripped open and I dropped the frame I repicked and dropped it a bunch more times I made 100′ cause I just flat ran outta time cause my left hand was just shot I kept dropping and repicking

    Suer glued the torn skin and wrapped it with athletic tape and onto the truck pull 17,000 lb Peterbilt 80′ up a grade. I made 36′.

    Overall 22 points and 5th place and the sorest and most broken I ever felt

  • #1074

    sven-erik gough
    Participant

    November UPA prep
    W1d1
    Squat 320 2×8
    SLDL off 3″ box 1×10 245
    Lat pulldown 1×12 2×10 90
    Ghr 3×10 be
    Leg extensions 1×15 1×20

    Doing a little Ed Coan style prep for a local powerlifting meet always wnjoyed this kinda lifting it meshes well with how I believe training to be done
    Little forearm/elbow ache from holding the bar on my back again gonna work on mobility to loosen the area up but all in all the squat reps felt far easier than expected having not done a back squat with regular bar in several months

  • #1078

    sven-erik gough
    Participant

    W1d2
    Bench 210 2×8
    Incline bench 170 2×8
    Db flies 3×15
    Ez bar skullcrushers 3×20
    Ez bar pushdowns 3×20
    Reverse grip push down 2×20
    Cable curls 3×20
    Cable lateral raises 3×10
    Cable front raises 3×10

    The light ache from yesterday was a annoying nagging pain all through this session I did a lotta sets of 20 just to feel like I did something
    Needa adjust my grip on squats to reduce this

  • #1085

    sven-erik gough
    Participant

    W1d3
    Deadlift 1×8 425
    Deficit deadlift 1×8 385
    Barbell row 2×8 225
    T bar row pyramid
    1 plate x10
    2 plate x10
    3 plate x10
    4 plate x10
    5 plate x10
    6 plate x8
    Leg extensions 3×20 s/s Leg curl 3×20

  • #1091

    sven-erik gough
    Participant

    W1d4
    Seated Press 130 2×8
    CGBP 190 2×8
    Steep Incline db bench 1×12 2×10 55’s
    Db skullcrushers 3×10 35’s
    Drop set to 1×20 band pushdowns on last set
    Db curls 1×12 1×10 1×10 s/s 1×10 hammer curls 35’s
    3 way shoulder raises 3×10

    Seated press went well I rushed the warm ups cause I had to get my shit in before work so I got a little ache in my right shoulder and right arm but went easier in the assistance and the pump made a lotta the ache die down hopefully it doesn’t crop back up during squats tomorrow I have a game plan for a different grip that should take pressure off my arm

  • #1098

    sven-erik gough
    Participant

    W2d1
    Squat 335 2×8
    SLDL off 3″ block 1×10 255
    Leg extensions s/s leg curl 3×20

    Wanted to do more work but had to get to work and start my double shift. Felt good played with my grip and there was no immediate pain in my shoulder or bicep only some residual pain from moving so many kegs at work last night. Happy with my progress so far in this prep dropping to sets of 5 next week.

  • #1118

    sven-erik gough
    Participant

    W2d2
    Bench 220 2×8
    Incline bench 175 1×8 1×6
    Db flies 3×15 20’s
    Skullcrushers 3×12 60
    V bar Pushdowns 2×12 1 drop set
    Giant set
    Lateral raise 2×15
    Rear delt 2×10
    Curls 2×20

  • #1122

    sven-erik gough
    Participant

    W2d3
    Deadlift 445 1×8
    Deficit deadlift 395 1×5
    Barbell row 2×8 235
    lat pulldowns 1×12 2×10
    Meadows rows 3×8
    Leg presses 3×12

    Was thinking of dropping to 5’s a week early but an old warhorse named Paul Heffern was in there and it’s always tough to hold back with him screaming at you so I stuck with 8’s and will go to 5’s next week did an extra movement for back and some leg presses feeling good about this meet

  • #1133

    sven-erik gough
    Participant

    W2d4
    Press 1×8 1×6 135
    CGBP 200 2×8
    Steep Incline db bench 1×20 1×16 55’s
    Db skullcrushers 3×12 35’s
    Barbell curls 2×20
    Lateral raises s/s facepulls 2×20 20’s/black band

    Called the seated press set early cause I didn’t wanna miss a rep, rep 6 was a grind and I knew I wouldn’t get the other 2 hit my goal on set 1 though so thats good. Dropping to 5’s just in time I believe. Close grips were a breeze.

  • #1148

    sven-erik gough
    Participant

    W3d1
    Squat w/wraps 355 2×5
    Leg press 3×12 s/s Ghr 3×8
    Leg extensions s/s leg curls 3×20
    Lat pulldowns 3×12 1×8

    First time in wraps. Back still super tight from work but the reps were smooth and fast

  • #1165

    sven-erik gough
    Participant

    W3d2
    Bench 2×5 230
    Incline bench 2×5 180
    Db flies 3×15 25’s
    Skull crushers 3×12 70
    Pushdowns 3×12 1×36(drop set)
    Cable lateral raises 3×10 s/s face pulls 3×15
    Concentration curls 1×12 1×10

    Bench and Inclines felt strong today went with the jesus spot because my training partner had school and work put me in the gym at 7am. Bicep pain has been disipating till later and later in the workout. My triceps got a lotta work and the concentration curls were amazingly therapeutic for my arm and I think are helping me gain some rom back in my right bicep. Gonna keep at them and see.

  • #1170

    sven-erik gough
    Participant

    W3d3
    Deadlift 465×5
    Deficit deadlift 405×5
    Barbell rows 2×8 245
    One arm barbell rows 3×8 25,75,100
    Lat pulldowns 3×10 80
    Leg press 3×8
    Ghr 3×8

    Not amazingly happy with how my first couple reps of pulls went but my back is still very much thrashed from work. I cleaned my act up for the last few reps.
    Deficits felt strong and all my back work felt great.

  • #1192

    sven-erik gough
    Participant

    W3d4
    Seated Press 2×5 140
    CGBP 2×5 210
    Db bench 85’s 2×10 1×8
    Db skullcrushers 5×10 35’s
    Alternating db curls 3×8 35’s
    Lateral raises 3×20 20’s

  • #1201

    sven-erik gough
    Participant

    W5d1
    Squat w/wraps 365 2×5
    Leg press 3×8
    Ghr 3×8
    Lat pulldowns 2×10 2×8 1×5
    Leg extensions s/s leg curls 3×20

  • #1208

    sven-erik gough
    Participant

    W4d2
    Bench 2×5 235
    Incline bench 2×5 185
    Db flies 3×15 25’s
    Skull crushers 1×12 2×8 80
    One arm pushdowns 3×20(10 supinated 10 pronated)
    Preacher curls 1×10 25 2×15 20

  • #1555

    sven-erik gough
    Participant

    ME Lower
    SSB no sleeves just belt
    160×3
    210×3
    250×3
    300×1
    320×1
    340×1
    390×1
    4″block pulls 405 2×5 1×7
    Lats 2×20
    Triceps 2×20 1×15

    After a lay off trying to set up my home gym I just needed to go hit something and came off with 10lbs under my last ssb single with no sleeves on so win in my book. I dediceded I needa hit 3 areas every session my lats, abs and triceps. So did some light work for lats amd triceps and all but my top set was beltless on my main and supplement.

  • #1557

    sven-erik gough
    Participant

    Ever since first starting to lift the conjugate system has fascinated me. I have spent about 2 months now researching it and finding how to implement it and apply it to strongman and such. I look forward to this adventure into conjugate system training and being stronger than ever.

  • #1560

    sven-erik gough
    Participant

    DE Upper
    Press 10×3 95+30lbs chain
    2board
    135×5
    185×3
    205×3
    225×3
    235×3
    245×4
    Chins 5×3 s/s band facepulls 5×15
    Giant set
    Band pushdowns 3×20
    lateral raises 3×20
    ab rollouts 3×8

  • #1562

    sven-erik gough
    Participant

    Rather than argueing about what Kalle said I did 20 min cardio on my bike today LISS style cause I know it can help me

  • #1576

    sven-erik gough
    Participant

    DE Lower
    SSB 8×3 250
    Deadlift 10×1 355
    Football bar rows 185 3×10
    Rope pushdowns 3×15
    SSB goodmorning 3×10 155

  • #1587

    sven-erik gough
    Participant

    ME Upper
    Floor press
    135×5
    155×3
    185×3
    205×3
    225×1
    245×1
    255×1
    265×1
    275×1(pr)
    Football bar press 135 2×8 1×4
    Chins 3×3 s/s facepulls 3×20
    Lat pulldowns 2×10
    Rolling triceps 1×20 2×12
    Reverse grip pushdowns 2×12

  • #1596

    sven-erik gough
    Participant

    ME Lower
    Front squat
    135×3
    185×3
    225×3
    275×1
    295×1
    315×1
    335×1
    345×1
    Deficit deadlift beltless 385 5×3
    Giant set
    Barbell rows 3×10 205
    Rope pushdowns 3×20 35
    Back raises 3×15 bw

    DE Upper
    Press 10×3 100+30lbs chain (alternate wide and narrow grips)
    2board
    135×5
    185×3
    205×3
    225×3
    245×5
    255×3
    Chins 5×3 s/s facepulls 5×21
    Giant set
    Band pushdowns 3×20
    Lateral raises 3×20
    Abs 3×10

    Didn’t get a chance to update yesterDay
    Big pr on front squats and some good feeling deficit reps.

    DE Upper felt fast and powerful chins felt better as well and hit a good pr on 2board press

  • #1619

    sven-erik gough
    Participant

    DE Lower
    SSB 8×3 250
    Deadlift 10×1 355
    Pedlay rows 3×8 225
    SSB goodmorning 3×10 155
    Reverse grip pushdowns 3×20 35

  • #1622

    sven-erik gough
    Participant

    ME Upper
    Axle strict press
    45×10
    65×5
    75×3
    95×3
    115×3
    135×3
    145×1
    155×1
    165×1
    172.5×1(pr)
    177.5×1(pr)
    Close grip bench 225 3×5
    Giant set
    Chins 4×4 1×3
    facepulls 5×21
    Db skullcrushers 35’s 5×10

  • #1634

    sven-erik gough
    Participant

    ME Lower
    SSB Suspended goodmorning 3rm
    160×3
    180×3
    200×3
    220×3
    240×3
    260×3
    280×3
    300×3
    320×3
    340×3
    350×3
    SSB front squat 6×3 250
    Cable low row 2×20 1×15
    Ez bar pushdowns 2×20 1×15

  • #1639

    sven-erik gough
    Participant

    DE Upper
    Bench 10×3 150+40chain
    Press
    95×5
    105×5
    125×4
    140×3
    155×5(new 5rm)
    Giant set
    Chins 5×4
    Facepulls 5×20
    Elbows out extensions 1×20 4×10
    Ab wheel 1×12 2×10

  • #1653

    sven-erik gough
    Participant

    DE Lower
    SSB 8×3 250
    Deadlift 10×1 355
    Pedlay rows 1×8 225 1×8 1×10 235
    SSB goodmorning 3×10 160
    Reverse grip pushdowns 3×15

  • #1665

    sven-erik gough
    Participant

    Close grip bench
    135×10
    185×3
    205×3
    225×3
    245×1
    255×1
    265×1
    275×1(pr)
    280xmiss
    Db bench 85’s 3×8
    Chins 5×3 ss facepulls 5×24
    Db skullcrushers 5×10 35’s

  • #1671

    sven-erik gough
    Participant

    ME Lower
    SSB squat
    150×5
    200×3
    250×3
    300×1
    320×1
    340×1
    370×1
    390×1
    410×1(pr)
    420×1(pr)
    Block pull 405×1 doh(pr) 455 4×2 1×1(grip)
    Cable rows 3×10
    Leg raises 3×10
    Triceps 3×15

    This marks a 30lb pr on ssb

  • #1676

    sven-erik gough
    Participant

    DE Upper
    Axle bench 5×3 170 5×3 180
    Press 135 4×5 1×8
    Chins 5×4 s/s rear delt flies 5×10
    Elbows out extensions 5×10 35’s
    Overhead extensions 2×12 75

  • #1690

    sven-erik gough
    Participant

    Been reading up on extra workouts I threw in a quick one today
    100 pushdowns with moderate pace nom stop only resting couple times for a few short breaths.

  • #1719

    sven-erik gough
    Participant

    DE Lower
    Front squat 12×2 245
    Deficit deadlift 355 10×1
    Giant set
    Dumbbell row 3×10 90
    Back raises 3×10
    Standing abs 3×10

  • #1725

    sven-erik gough
    Participant

    ME Upper
    Floor press
    135×10
    165×3
    185×3
    205×3
    225×3
    245×1
    260×1
    270×1
    280×1(pr)
    Press 4×6 135
    Chins 5×4 s/s rear delt flies 4×15 20’s
    Jm press 5×10 95

  • #1744

    sven-erik gough
    Participant

    ME Lower
    Comp squat goal 425-455
    135×5
    185×3
    225×3
    275×3
    315×3
    365×1
    385×1
    405×1
    425×1(pr)
    445X1(pr!)
    Deficit Deadlift 365 5×3
    Pendlay rows 3×10 225
    Tricep pushdowns 50 reps
    Abs 30 reps

  • #1762

    sven-erik gough
    Participant

    DE Upper
    bench 180 10×3
    Press 145 5×3
    115 1×12
    Lat pulldowns 5×8
    Overhead tricep extensions 5×10 75

  • #1764

    sven-erik gough
    Participant

    Pm workout
    3x30sec suitcase axle hold 75lbs

    My grip has somehow gotten poor so I wanna add some extra grip work also because a strongman show I’m scoping out in April tentatively has a farmers hold for time.

  • #1778

    sven-erik gough
    Participant

    DE Lower
    Front squat 12×2 245
    Deficit deadlift 365 10×1
    Dumbbell row 3×10 95
    Back raises 3×15
    Reverse grip pushdowns 3×20

  • #1785

    sven-erik gough
    Participant

    ME Upper
    Press
    85×5 ss 2 chins
    95×5 ss 2 chins
    115×3 ss 2 chins
    135×1 ss 2 chins
    150×1 ss 2 chins
    160×1 ss 2 chins
    170×1 ss 2 chins
    185×1 ss 2 chins(7.5 lb pr)
    Close grip bench 225 5×5
    Lat pulldowns 5×10
    Jm press 2×10 95 3×10 100

  • #1799

    sven-erik gough
    Participant

    ME Lower
    2″ block deadlift
    135×5
    225×3
    315×3
    405×1
    455×1
    475×1
    495×1
    515×1
    535×1
    Paused front squat 6×1 275
    Back raises 3×15
    Db rows 3×10 100
    Reverse grip pushdowns 3×20

  • #1821

    sven-erik gough
    Participant

    DE
    Front squat 12×2 245
    Deficit deadlift 10×1 365
    Back raises 3x sets
    Barbell rows 275 3×3 225 2×1

  • #1827

    sven-erik gough
    Participant

    Today 05:26 AM
    ME Upper
    CGBP
    135×10
    185×3
    205×3
    225×3
    250×1
    260×1
    270×1
    280×1
    Football bar press complex 135 8 sets
    Press>slow eccentric>press pause at eyes>eccentric to eyes>press
    Ez curl pushdowns 5×20
    Neutral grip lat pulldowns 5×10

    Hope I described the complex well I stole it from one of the Hadge brothers no idea which one I can’t tell them apart. They used a log but I can’t fit my log in the rack so I used the football bar. Felt great to do and by great I mean I made a weight I can rep feel harder. I’ll use this as my main supplement the next 2 weeks then probably max on this bar on the 4th week.

  • #1836

    sven-erik gough
    Participant

    ME Lower
    Front squat goal 355
    135×3
    185×3
    225×3
    275×1
    295×1
    315×1
    335×1
    355×1(pr)
    365×1(pr)
    Sldl 275×5 315×5 405×5(pr)
    Ghr 3×8
    DB Rows 105 3×10
    Reverse grip triceps 3×25

    Depth was a inch or two high but it is what it is I’ll take these reps and just sink them better next time I front squat.

  • #1850

    sven-erik gough
    Participant

    DE Upper
    Bench 10×3 180 5 close 5 comp
    Press 115 x16/10/8
    Lat pulldowns 4×10/10/8/6 increased the weight one stack each set
    Db skullcrushers 4×12 35’s

  • #1856

    sven-erik gough
    Participant

    Extra workout
    3×30 second axle suitcase hold 80
    100 band pushdowns
    100 band pullaparts
    100 standing abs

  • #1872

    sven-erik gough
    Participant

    DE Lower
    SSB parallel box 12×2 255 60 sec rest
    Deadlift 10×1 385 30 sec rest
    Suspended SSB goodmorning 275×3 250 4×5
    Pendlay rows 275 3×3 225 2×10

    First time ever doing box squats they felt pretty good.

  • #1885

    sven-erik gough
    Participant

    ME Upper
    Close grip Incline Bench
    95×5
    135×5
    165×3
    185×1
    205×1
    215×1
    225×1
    235×1
    245xmiss need more tricep
    Strict log press Hodge complex 130 1 set 140 1 set 145 6 sets
    Chins 5×4 s/s facepulls 5×20
    Band pushdowns 5×20

    Mixed feelings about this session. I think I shoulda not been a dumbass and after the first miss at 245 I should attempted 240. Needa up my tricep strength and I’ll come back to this in some weeks. Strict log felt good. Was just nice to have the log in my hands again my implement empty is 130 and it actually felt like a peanut in my hands. After not touching the log for several months I’m excited to see what I can do fresh with a belt and leg drive.

  • #1943

    sven-erik gough
    Participant

    ME Lower
    Deficit deadlift
    225×3
    315×1
    365×1
    405×1
    455×1
    495×1
    515×1
    535×1
    Anderson front squat 275 5×1 295 2×1
    Ghr 3×10
    Dumbbell row 3×10 110

  • #1961

    sven-erik gough
    Participant

    DE Upper
    Bench 10×3 180 5 close 5 comp
    Seated press 135 2×8 1×7(had a misgroove)
    Db skullcrushers 6×10 40’s
    Chins bw+20lbs 10×1
    Band pushdowns 3×20

  • #1964

    sven-erik gough
    Participant

    DE Lower
    SSB to parallel box 12×2 265
    Deadlift 10×1 385 (all doh)
    Suspended SSB goodmorning 260 5×5 supersetted Pendlay rows 245 5×5

  • #2014

    sven-erik gough
    Participant

    ME Upper
    Pin press 2″ above chest
    135×5
    165×3
    185×3
    205×3
    225×3
    245×1
    255×1
    265×1
    275×1
    280×1
    Incline db bench 5×10 60’s
    Incline tate press 2×12 1×10 1×9 30’s
    Weighted chins 7×1 bw+20
    Lat pulldowns 1×20 1×15
    Ez curl pushdowns 4×12
    Cable lateral raises 3×10 1×20

    I wanted to get the pins at about chest height but I was pretty close.

  • #2027

    sven-erik gough
    Participant

    ME Lower
    Camber bar box squat
    155×3
    205×3
    245×3
    295×3
    315×3
    335×1
    355×1
    375×1
    395×1
    415×1
    425×1
    Camber bar goodmornings 4×10 155
    Db rows 110 4×8
    Abs 3 sets

    Couldn’t focus much on assistance I had to run my fiancé to the doctors for her influenza A. First time on a camber bar and it felt so awkward

  • #2044

    sven-erik gough
    Participant

    DE Upper
    Bench 10×3 180 5 close 5 comp
    Seated press 140 3×6 1×7
    Db skullcrushers 45’s 2×6 35’s 4×12 1×8
    Chins bw+20lbs 10×1
    Band Pushdowns 3×20

  • #2054

    sven-erik gough
    Participant

    DE Lower
    SSB to parallel box 12×2 275-285-295
    Deadlift 10×1 385 (all doh)
    Suspended SSB goodmorning 265 5×5 Pendlay rows 4×5 1×10 250

  • #2059

    sven-erik gough
    Participant

    ME Upper
    Floor press goal 285
    135×10
    185×3
    205×3
    225×3
    245×1
    255×1
    265×1
    275×1
    285×1
    Incline db bench 3×20/10/10 65’s
    Weighted chins bw+25 6×1
    Bw chins 5×2
    Incline Tate press 3×12 1×15 30’s
    Ez curl pushdowns 4×12 60

  • #2067

    sven-erik gough
    Participant

    ME Lower
    4″ block deadlift
    135×5
    225×3
    315×3
    405×1
    455×1
    495×1
    545×1
    565×1(pr)
    Squat 4×3 1×7 315
    Db rows 4×8
    Ghr 4×8

  • #2086

    sven-erik gough
    Participant

    DE Upper
    Bench 10×3 195 5 close 5 comp
    Press 135×5 145×5 160×5(5lb pr)
    Jm press 3×6 1×12 105
    Chins bw+25lbs 6×1 bw chins 6×2
    One arm cable pushdowns 5×20
    Cable lateral raises 3×10

  • #2109

    sven-erik gough
    Participant

    DE Lower
    SSB to parallel box 10×2 285
    Deadlift 10×1 385 (all doh)
    Back raises 2×20
    Plate rows 5×8

  • #2111

    sven-erik gough
    Participant

    ME Upper
    Football bar press
    95×5
    115×3
    135×3
    145×1
    155×1
    175×1
    185×1
    195×1
    205×1(!!!!!pr!!!!!)
    Incline db bench 3×20/10/10 70’s
    Weighted chins bw+25 3×1
    Bw chins 1×2
    Incline Tate press 4×12 35’s
    Ez curl pushdowns 4×15 50

  • #2133

    sven-erik gough
    Participant

    DE Upper
    Bench 10×3 185 5 close 5 comp
    Football bar press 120×5 140×5 160×7
    Jm press 3×6 1×12 110
    Chins bw+25lbs 5×1 bw chins 3×2
    Tricep pushdowns 3×20
    Band facepulls 5×20

  • #2146

    sven-erik gough
    Participant

    ME Upper
    Close grip incline bench
    135×3
    145×3
    175×3
    195×1
    225×1
    235×1
    245×1(pr)
    Db bench 90’s 3×14/9/3
    Skullcrushers 4×12 75-85(idk what the bar weighs empty
    Db rows 4×8 115

  • #2310

    sven-erik gough
    Participant

    Came away from the Ironborn Strength Birthday Bash with tons of meet prs, total prs and a bunch of fun.

    I slept like dogshit the night before the meet only managed about 5 hours, somehow made weight and everything felt easy all day.
    Came away with
    Squat 451 a 50lb meet pr
    Bench 303 my first 300 bench and a 42lb meet pr
    Deadlift 584 my first 6 plate deadlift and a 50lb meet pr
    A 1338 total and won 1st place in my weight class by a few kilos.

    I had a blast, nothing hurt and went 9/9 despite some incredibly strict judging I had to hold my last deadlift for a century for a down command but probably on me for not showing the lockout well enough and I always have been a believer that if you’re strong enough you will get white lights. There were a lotta missed and and calls on easy stuff a lotta lifters complained about how strict they were and how no one was getting 3 whites on anything but I managed to not get a single red light. Lesson learned harden the fuck up, hit depth, pause the benches and hold the pull till you’re done.

  • #2365

    sven-erik gough
    Participant

    Speed Deadlift 8×3 360
    4” block pull 2×5 390
    Barbell rows 3×20/14/10 185
    Trap bar shrugs 2×20 200/220
    Lat pulldowns 2×10

    First day back to training and it felt great. I took a week off from it after the meet and came back very fresh and mentally ready.
    9 weeks to Beast Of The Bay

  • #2377

    sven-erik gough
    Participant

    Press 110×5 125×5 140×12
    Football bar bench 135×10 155×10 185×10
    Oh triceps extensions 1×15 4×10+1 drop set
    Preacher curls 3×8
    Facepulls 2×30

    Fun session! Though I don’t think I’m going to continue to use the football bar for benching I wasn’t a fan. I like it for presses but not so much for bench.

  • #2389

    sven-erik gough
    Participant

    SSB Squat
    325 2×3
    260 4×3 paused
    Stone to shoulder 7×1
    Farmer hold 190 pr hand 2x30seconds

    Not bad considering my diarrhea and lack of eating until after the session.

  • #2398

    sven-erik gough
    Participant

    Log clean once
    130 2×2
    140×2
    150 2×2
    130 8×3
    Standing 1arm shoulder press 3×8 55’s
    Front/side raises 3×12 20’s
    Rolling db triceps 3×12 30’s
    Oh triceps extensions 3×12 75

  • #2410

    sven-erik gough
    Participant

    Was stupid forgot tonupdate log on here so

    Monday was
    Deadlift
    2×3 440
    4×3 355
    Rows 3×8 255

    Had to jet no time for more assistance work

    Wednesday was

    Press 115×3 135×3 150×10(pr)
    Close grip bench 155×8 185×8 205×10
    Lat pulldowns 3×15
    Rope pushdowns 3×15+double drop set

    Wanted to do more but again had to run haven’t had a ton of time lately this week.

  • #2426

    sven-erik gough
    Participant

    SSB 8×3 260
    Sandbag carry medium bag 3×60’ heavy bag 1×120’
    Farmers hold 190pr hand 45 seconds

    Log clean once
    90 2×3
    120×2
    140×2
    160 2×2
    180×1(joker)
    130 4×6
    Standing 1arm shoulder press 2×8 50’s
    Lat pulldowns 3×20
    Oh triceps extensions 3×20 65
    Reverse grip 1arm pushdowns 2×20

    Deadlift 8×3 380
    Block pulls 2×5 410
    Cable rows 3×10
    Lat pulldowns 2×10
    Shrugs 2×10

    Press 125×5 140×3 155×10(pr)
    Close grip bench 170×5 195×5 225×5
    3 board press 225 2×10
    Triceps 4×12
    Facepulls 3×20

  • #2434

    sven-erik gough
    Participant

    SSB Squat 2×2 345
    SSB Pause Squat 4×3 245+2 chain per side

    After traveling my hips and back were very tight and I was crunched on time this session was pretty meh however I hit my weights and got the work done however did not stick around to work any strongman events. With the SSB I had no idea what the bar at Ironborn strength weighed so I treated it like a 45lb bar amd loaded it like that.

    Log
    170 2×2
    140 6×3
    1arm standing Db should press 2×8 55
    Front/side raises 2×20
    Oh triceps 2×15 70
    Fat bar vbar Pushdowns 3×15 1×12
    Chest support row 3×15/15/12

    Finally a day where I had time to het all the work done I wanted. Felt great on my top sets, started to get an ache on my speed reps. Luckily I deload the strict press next week.

  • #2527

    sven-erik gough
    Participant

    Deadlift
    1×2 1×3 470
    4×3 355
    Rows 3×12 1×8
    Lat pulldowns 2×8
    Facepulls 3×20

    Press 110×5 130×5 145×12
    CGBP 135×10 160×10 185×12
    3 board press 205×12
    Rear delt pec deck 3×20
    Jm press 75 3×12 80×10 95 2×8 65 1×25

    SSB Box squat 300 6×3
    Stone trainer 180 4×2 1×1
    Trap bar hold 500 1x15sec 1x10sec
    Zercher hold 315 2x30sec

    Log clean once 180×2 180×6(pr) 150 3×5
    1arm db shoulder press 2×10
    Front raises 2×10
    Lateral raises 2×12
    Oh triceps 2×10
    Vbar pushdowns 2×15 1×12 2×10

    Deadlift 500×2 500×3
    SSB deadlift stance box squat 3×5 300
    Lat pulldowns 2×12

    Press 120×3 135×3 155×10 170×3
    CGBP 160×8 185×8 215×6
    3 board press 245 2×6
    Triceps 2×10 1×8
    Rows 2×10 1×8

  • #2528

    sven-erik gough
    Participant

    Haven’t updated in a while I started a new job at a lumber yard after hurting my back so I been struggle bussing but also progressing. I’m adjusting my training to have squats and deadlifts on the same day and a separate events only day maybe with some light-medium squats beforehand if I feel good if not just events. Reducing my overall training volume as well to account for the added stress and also increasing my food intake.

  • #2628

    sven-erik gough
    Participant

    Log
    200×2 stumbled on second rep
    180×3
    Strict log 2×5 160
    Front/side raises 2×12
    Fat bar vbar pushdowns 4×12
    Chest support row 4×12

    SSB box squat 385×5
    4” block Deadlift 4×5 355/405/445/475

    Press 130×5 145×3 160×9(pr)
    CGBP 175×5 200×5 225×5
    3 board press 250×5 265×5(pr)
    Db rows 1×15 105 1×5 120

    Log 190×5 210×1(prs)
    Axle strict from rack 155×8
    Farmers/keg 230/175 2×50’
    Stone no tacky 205×2

    Deadlift 265/315/365/420/475/520×2
    SSB box squat 210/275/310/350×5

    Press 115×5 135×5 150×12(pr)
    Incline bench 110×10 135×10 155×15
    Jm press 95×12 115×10
    Chest support tbar 45×10 90×10 135×10 160×6 185×6

  • #3014

    sven-erik gough
    Participant

    I’m back gang a lotta stuff has happened namely I tried to return to powerlifting to build more base kinda Strength was doing well hired Brandon Allen as a coach and then I rolled my ankle and gave myself a grade 3 sprain at work while climbing from a forklift
    This week was what I considered my first week back.

    I felt absolutely sick to my stomach on Monday for Max Effort loser but managed

    280×5 on the SSB not a bad start

    Today was

    First serious max effort Upper day went well
    Floor press 225/240/250×5
    Standing Db shoulders 3×12
    Meadows rows 4×12
    Ez curl pushdowns 2×15
    Reverse grip pushdowns 2×15

  • #3027

    sven-erik gough
    Participant

    DE Lower
    Box squat 12×2 225
    Deadlift 8×1 365
    Reverse hyper 4×10 90
    Hamstring curls 2×20

    Felt great to do a lower body day and not have any issues with my ankle.

  • #3034

    sven-erik gough
    Participant

    Dynamic Lower turned into a kinda fucked up unintentional 2 a day

    Attended a strongman seminar with Travis Ortmayer and Dustin Speed and went over some events hands on, I did my first Fingal Finger and also went over some Car Deadlift, Atlas Stones, Conan’s Wheel and Yoke carries

  • #3038

    sven-erik gough
    Participant

    Bench 8×3 185 4 narrow 4 wide
    Seated Axle press 3×5 135
    Axle skullcrusher 3×8 1×12
    Chest support row 3×8
    Vbar pushdowns 2×12

  • #3043

    sven-erik gough
    Participant

    ME Lower
    Deadlift w/ chain 315/365/385
    I figured the chain added between 60-80lbs at the top
    Reverse hypers 4×12
    Sled dragging 7 laps 100’

    Tweaked my right erector a little on Friday at the seminar so took it as hard as I could today. Sled drags and reverse hypers made the area feel far better should heal by Wednesday.

  • #3046

    sven-erik gough
    Participant

    ME Upper

    Pin press from nose 135×5 155×5 175×3
    Db shoulders standing 1×16 1×15
    Db skullcrushers 8×8 35’s
    Lat pulldowns 3×8 superset facepulls 3×12

    Wanted that 175×5 but it wasn’t in the cards for the day. First time doing pin presses and I liked it. Definitely felt harder by a bit I have done 175 3×5 strict press before and also 155×10. I wanna come back and beat these in 4-5 weeks.

  • #3048

    sven-erik gough
    Participant

    DE Upper

    Bench 8×3 185 4close 4medium
    Seated Press from bottom 3×5 135-145-155 115×18
    Ez curl Pushdowns 4×12
    Reverse grip ez curl 2×15
    Pendlay row off pins 205 3×8 135×12(wide grip)

    When so say seated press from bottom I set the pins low and I rack it like I would do if I was standing and press from my clavicle rather than start it above me like a bench press. In the past this proved to be a weak position for me to press from and spending time on this variation I think helped me break the 200lb barrier so I’m hoping using it as a supplemental here will allow me to push my strength up to 225 in the next few months.

    Pendlay rows off pin 1 didn’t bother my piriformis which was nice so hopefully that dreadful bitch muscle will loosen up and I can deadlift again soon.

  • #3054

    sven-erik gough
    Participant

    Sled drags 90lbs 300’
    SSB to lowbox+80lbs chain 255×3
    Reverse hypers 50 reps 115
    Sled drags 90lbs 100’
    135lbs 100’
    185lbs 100’x2

  • #3055

    sven-erik gough
    Participant

    Axle strict w/chain 145+40lb chainx5
    Seated no back db shoulder press 55’s 3×8
    Db skullcrushers 8×8 35’s
    Lat pulldowns 2×12 2×10 1×8

  • #3059

    sven-erik gough
    Participant

    DE Lower
    SSB box squat 225 12×2
    Reverse hyper 140 5×10
    Sled drags 180 300’
    Decline sit ups 3×12 s/s side bends 3×12

    DE Upper
    Floor press 185 9×3
    Seated bottom position press 140×5 150×5 160×5
    Tricep pushdowns 4×12 2×15
    Lat pulldown 4×10 s/s facepulls 4×15

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