Man… It’s late!
It’s 10pm on Monday the 31st of October, i’ve just got in from a days coaching and my monthly email goes out in 6 and a half hours and I have no idea what i’m going to write…
So lets start with this months PBs as usual!
15 year old Con hit a PB KB Front Squat of 12kg x6. I don’t speak about Con much because he generally likes to go under the radar but this was a great breakthrough for him not just in weight, but his movement patterns are coming on too.
Joe hit new 1rms in the Push Press of 127kg x1, Deadlfft of 232.5 x1 and in Stone to Shoulder of 120 x1. It was a nice way to end his first training block and allows us to now focus on his first strongman competition next year.
Everything technically a PB for Taj as he’d never been in a gym to lift weights before, but I thought i’d include a notable milestone of a 100kg Deadlift x5. Taj is making great progress with the goal of being able to Snatch and C&J. You’ve got to walk before you can run though so a lot of his training is currently just about getting generally strong and proficient with more simple movements.
Xena had some nice PBs this month in the Push Press at 31kg x1… She’s just done this for 4x4 tonight after learning to use her legs properly, so hey ho, i’m still going to include it. She also PB’s her Snatch and C&J twice at 35kg (+1kg) and 37kg (+2kg) and 40kg (+1kg) and 41kg (+1kg) respectively. T
Liam hit a nice Seated OHP PB of 60 x1. I know Liam finds overhead frustration as it can be inconsistent for him but this is great progress!
Globetrotting Marie hit some nice PB’s, some while on holiday in America… Here’s a list because i’m starting to wain and get tired…
Block Jerk - 61kg x1 (+3kg)
Front Squat - 72kg x1 (+11kg)
C&J - 59kg x1
Back Squat - 84kg x1 (+1kg)
Snatch - 47kg (+1kg)
George C hit a nice Push Press rep PB of 90kg x4 which is +3 Reps on anything he’s done at that weight before and a far cry from being him hit the deck after a rep at that weight.
George F has been smashing it… Here’s a list if you don’t believe me… Bit ridiculous for a months work really.
Deadlift (Beltless) - 260 x5
Deadlift (Beltless) 265 x5
Deadlift - 275 x3
Deadlift - 280 x3 (PB Match)
Log - 102.5 x1+5
Log - 107.5 x1+5
Log - 110 x1+3
Push Press - 110 x5
Push Press - 112.5 x5
Push Press - 115 x5
Push Press - 117.5 x3
Front Squat - 130kg x4
Front Squat - 135kg x3
Stones - 145 x5 to 56in
Farmers - 135kg p/h x35m (17.5+17.5)
Johnny is new to our online strongman team and is reaping the rewards of the extra direction in his training. He hit PB’s in the deadlift of 245kg & 250kg x5 and a nice rep PB on Log of 115kg x1+5.
Finally Rachel is conquering the big log and hit a 13’’ Log PB of 47.5 1+3.
Right, thats it… It’s late… I need bed… And i’ve got nothing else of use to say… So here’s a step loading variation that I drew a visual of for a client.
As it says in the picture…
Once you hit 85%, you’ll have to change the rep ranges to something like 6x2, 4x3, 3x4…
It’s pretty good for when movement mastery is key and a slower burning progression is needed and I probably wouldn’t use it below 70% or above 85% and would revert to a more traditional progression after that if you wanted to peak it.
Thats it, hopefully that adds value to this tired blog. I’ll not be proof reading this, so forgive any spelling or grammar mistakes.
Until next time
Adam
