Ostrain Strongman Log

Deadlift

1 x 140kg
1 x 180kg
1 x 200kg
2 x 220kg
1 x 260kg
1 x 280kg fail
1 x 280kg fail
10 x 200kg

Dissapointed with this morning. 280 should have gone up. I think I should have deloaded last week, just don't feel repaired. Going to take the weekend off and start a new progression programme on Monday. Don't know which one yet, will do some research. Supp's start in two weeks.
 
Back assist'

Shrug
6 x 100kg
6 x 140kg
6 x 180kg
6 x 220kg
6 x 260kg

B.o.r
6 x 100kg
6 x 140kg
5 x 160kg loose form
5 x 180kg loose form

Reverse grip lat pull down
3 sets x stack.

Hyperextensions
2 sets bodyweight
1 set + 20kg
2 sets + 40kg

Bi's (for the ladies)

6 sets.

Done. Feel well rested, think it will be a good week...
 
Squats

1 x 100kg
1 x 140kg
4 x 4 @ 155kg
2 x 2 @ 175kg
1 x 8 @ 155kg

Done

Doesn't look like much written down, but legs feel well worked.
 
OHP

1 x 60kg
1 x 70kg
4 x 4 @ 80kg
2 x 2 @ 92.5kg
1 x 8 @ 80kg

CGBP

1 x 60kg
1 x 100kg
4 x 4 @ 120kg
2 x 2 @ 135kg
1 x 8 @ 120kg

All good today....
 
Deload session

Deadlift

Lots of singles, didn't go higher than 220kg
Starting ortmayer routine next Friday set at 290kg.

Bi's

One arm preachers

8 x 8

Cable curls

4 x 8

Hyperextensions

Bodyweight 5 x 8

Weighted abs

3 x 10

Light session today, will do some event stuff tomorrow.
 
Some event stuff today.

Log

One motion, just log weight, lots of reps
Push press practice, lots of reps

Farmers

A few runs, nothing amazing, just for conditioning.

180lb steel link, odd shape and fat. 3 attempts to clean it, then finally cleaned and pressed.

115kg stone.

Around 6 lifts.

Enjoyed today, was fun...
 
Back assist'

Shrug
6 x 100kg
6 x 140kg
6 x 180kg
6 x 220kg
6 x 260kg

B.o.r
6 x 100kg
6 x 140kg
5 x 160kg loose form
5 x 180kg loose form

300kg hold..

2 x 10 seconds, had loads left in me, going to up time by 5 seconds every week until Bodypower.

Plate loaded back thing (one arm at a time)

1 x 6 x 2 plates
1 x 6 x 3 plates
1 x 6 x 4 plates
1 x 6 x 5 plates


Hyperextensions

3 x bodyweight

Ab machine

3 sets.

Done....
 
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Squats

1 x 100kg
1 x 140kg
4 x 4 @ 155kg
1 x 2 @ 175kg
1 x 2 @ 200kg
1 x 8 @ 155kg

Standing calf raises, just because...

5 x 8

Done.

All sets will go up 5kg next week...
 
Good luck with ortmayer routine, it definitely isn't easy but it's worth it, one thing I will say is really push it to your limits on the final set, it says try get 8 reps out but I'd go for 10 even if you have to hitch the last couple just don't give in, and you'll improve your 1 rep max and heavy deadlifts for reps which is very handy in strongman.
Also try time it right leading into the comp, (so your not pulling your heaviest week the week before)
 
darkside said:
Good luck with ortmayer routine, it definitely isn't easy but it's worth it, one thing I will say is really push it to your limits on the final set, it says try get 8 reps out but I'd go for 10 even if you have to hitch the last couple just don't give in, and you'll improve your 1 rep max and heavy deadlifts for reps which is very handy in strongman.
Also try time it right leading into the comp, (so your not pulling your heaviest week the week before)
Click to expand...

Thanks Darkside, I'll do that, there was 10 in me today so could have pushed more. I think I've timed it ok. 2 meso-cycles, so should peak on comp day.. I also start supp's on Friday so hoping for a bit of a strength gain...
 
OHP, from floor pickup

1 x 60kg
1 x 70kg
4 x 4 @ 80kg
1 x 2 @ 92.5kg
1 x 2 @ 100kg
1 x 8 @ 80kg

Will add 5kg to all sets next week.

CGBP

1 x 60kg
1 x 100kg
4 x 4 @ 120kg
1 x 2 @ 135kg
2 x 2 @ 152.3kg first rep fine, spotter touched bar on second.
1 x 8 @ 120kg

Will redo next week, need 2 clean reps @ 90% before upping the weight.

Day off tomorrow... Deadlift Friday.
 
Deadlift, first week of Ortmayer routine.

1 x 100kg
1 x 140kg
1 x 180kg
4 x 4 @ 200kg
2 x 2 @ 232.5kg
1 x 8 @ 200kg

@darkside, the last set of 8 was hard, I had 10 in my head but bottled it. Lower back was pumped and had to stop.

Anyone know how to reduce back pumps? Tried taurine in the past but didn't do much. I don't use a belt or straps or anything so I don't suppose that helps.
 
I find foam rolling your lower back really helps, I saw a massive improvement once I started doing it, funnily enough the same time I started ortmayer program.
 
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