Ostrain Strongman Log

How you liking the ortmayer routine?
Im thinking your lower back is so pumped because as well as the deadlift day your hitting your back (and especially lower back) a few times a week, so maybe it isn't recovering enough ready for next deadlift session, if i were you id definitely drop the shrugs, its not a movement you need to do especially with the deadlifts and then if you do any farmers walk too.
You've got
Deadlifts
Shrugs
Cleans
Ftoh
Front squats
Hypers
b.o.r
Then farmers too (when you do it)
All these hit lower back in the same week, so maybe its not recovering and the lactic acid is being stored in the muscle there for gets pumped up really fast.
 
darkside said:
How you liking the ortmayer routine?
Im thinking your lower back is so pumped because as well as the deadlift day your hitting your back (and especially lower back) a few times a week, so maybe it isn't recovering enough ready for next deadlift session, if i were you id definitely drop the shrugs, its not a movement you need to do especially with the deadlifts and then if you do any farmers walk too.
You've got
Deadlifts
Shrugs
Cleans
Ftoh
Front squats
Hypers
b.o.r
Then farmers too (when you do it)
All these hit lower back in the same week, so maybe its not recovering and the lactic acid is being stored in the muscle there for gets pumped up really fast.
Click to expand...

This makes a lot of sense looking at that written down. I'll drop the shrugs, cleans (apart from log), and hypers. I'll keep the front squats, I need to get stronger in the legs.
Thanks Darkside..
 
CGBP

3 x 60kg
3 x 100kg
3 x 140kg
1 x 150kg
1 x 160kg
1 x 170kg PB
4 x 140kg

Tri' pushdowns, using chain.

5 sets, stack

Overhead tri' ext', using chain

5 sets, stack

Bi's

6 sets

Dips

1 x 6 bodyweight
2 x 6 @ + 20kg

Done..
 
back assist'

B.O.R

6 x 60kg
6 x 100kg
6 x 120kg
6 x 140kg
6 x 160kg
6 x 180kg
6 x 200kg

Reverse grip chins

3 x 3 bodyweight
3 x 5 bodyweight

Done...
 
Last 2 sessions, hardly worth writing down as de-loading.

Tuesday squats

Around 8 sets, 3 reps 110kg

Today log

Around 8 sets, 3 reps 70kg

Bi's

5 sets.

That's it for de-loading, deads tomorrow, ortmayer routine set at 300kg.
 
Deadlift.
Ortmayer routine, week 1.

3 x 100kg
2 x 140kg
1 x 180kg
4 x 4 @ 210kg
2 x 2 @ 240kg
1 x 8 @ 210kg

Felt great today, 210 felt like 140. If this continues the 300 will fly up in a few weeks.
 
Good stuff! Are you doing the cycle over?

We're testing deficit band assisted deadlifts tonight.

Well I'm not. But the other guys are. Will let you know how it goes
 
LittleLiam said:
Good stuff! Are you doing the cycle over?

We're testing deficit band assisted deadlifts tonight.

Well I'm not. But the other guys are. Will let you know how it goes
Click to expand...

Yeah, I'm starting over, lower back seems to have sorted itself out, no pumps today.
I'll be interested to know how it goes with bands, it's something I may try in the future.
 
Bench

6 x 60kg
6 x 100kg
3 x 120kg
3 x 140kg
2 x 150kg
1 x 160kg
1 x 170kg
1 x 180kg.. Pleased with this, nice solid rep. First bench session in weeks.

CGBP

3 x 8 @ 105kg, used this weight because a mate was benching it.

DB press

6 x 80lbs (per bell)
6 x 100lbs
4 x 120lbs
2 x 140lbs

Tri' pushdowns

6 sets stack

Overhead tri' ext

5 x stack

Dips

3 x 6 bodyweight...
 
back assist'

B.O.R

6 x 60kg
6 x 100kg
6 x 120kg
6 x 140kg
6 x 160kg
6 x 180kg
6 x 200kg


300kg hold, chalk only - 30 seconds

Plate loaded pulldowns, palms facing.

6 x 40kg (per arm)
6 x 60kg
6 x 100kg
6 x 120kg

Plate loaded row

6 x 40kg (per arm)
6 x 60kg
6 x 80kg

Done....
 
Had an email from Denny re Bodypower, the car hold has been dropped so I'm going to stop the 300kg hold in training...
 
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