Blonde will make you STRONG

[iRaise]

So we get to do three of your favourites and one of mine..... Go on then I like a challenge.

I don't tend to do 1RM but at a guess if I did those exercises today for a number I feel comfortable at which is 3-4 I'd be at:

Squat - 80kg
DL - 100kg
Bench - 120kg
OHP - 50kg

I think I'd progress pretty quick at everything other than bench so after 5 weeks I reckon I could maybe achieve:

Squat - 110/120
DL - 130/140
Bench - 130/140
OHP - 70/80

This puts us really similar so definitely a good one for motivation.

Videos will be a struggle for me at my place but not really a problem. I know neither of us will be lying so happy to go on word. Perhaps get that session in at the end that we've been planning forever.....

Haha, I am angling pretty hard there aren't I? In my defence, DL and OHP are my two favourites, I probably like squats marginally better than you. Aaaaaand to make sure I get the excuses in early, I have done both of my favourites once in the last 3 months. But I do think it will be really close!

I think I will be similar ish with a 1RM with bench and squat. I would have to go for a number I was happy with 2 with. I don't think I am confident enough to test it to its true number. DL yup, and maaaaybe OHP if I build up some momentum.

Actually thats a really good idea. Lets do that instead. Have a face to face test. I am in. If we do it together too, I may squeeze out a couple of extra KGs.

Pretty excited for it now. May have to tweak the training slightly.

[iRaise]

So I'll be starting this tomorrow. I've been meaning to throw in a bit of a change for while so my method of choice will be to revert to upper/lower/upper/lower and then do arms on Saturday as per normal.

I'm thinking along the lines of:

Upper - Bench press, bent over row, OHP, chins
Lower - Squats, RDL, DL, Suitcase DL

The suitcase DL is a new one on me that I've recently discovered on youtube. Looks a good one for building stability in the core and should assist the OHP nicely as I'm a bit wobbly on those. I haven't tried them yet so will see what I think after tomorrow.

Tomorrow was supposed to be back day but it's now lower body instead. Quite looking forward to seeing how this works out

 

Suitcase DL is so difficult. Great inclusion though. I should almost certainly do it a bit more. Are you a leg presser?

I do love that program overview though. Beautifully simple.

[iRaise]

Decent start for me. Squats at 90kg for 4 and DL at 120kg for 4.

My form didn't feel perfect for the DL but okay enough I think. It's surprising how much concentration it takes just to pick a bar up off the floor. Trying to make sure I go legs first without lifting the hips before locking out the hips gets much harder once I'm struggling a bit with the weight. Think I might have to get these recorded just for a form check or ask one of the decent dead lifters in there just to have a look. I see some people with awful form and I'd hate to be like that without even knowing it.

One thing that I definitely need to work on is that final lock out of the hips. When I watch YouTube vids they really have a thrust as they drive the hips through. Mine just feel like they're straightening out rather than locking if that makes sense. I guess it'll come with more practice and at least I'm conscious of it so it's something I can work on.

Bench and OHP tomorrow to give me a starting total to work from.

DL (well every lift) is all about tension at the bottom. Definitely worth getting someone to take a look, but we can certainly talk about it on our test day.

[EvilPie]

Decent start for me. Squats at 90kg for 4 and DL at 120kg for 4.

My form didn't feel perfect for the DL but okay enough I think. It's surprising how much concentration it takes just to pick a bar up off the floor. Trying to make sure I go legs first without lifting the hips before locking out the hips gets much harder once I'm struggling a bit with the weight. Think I might have to get these recorded just for a form check or ask one of the decent dead lifters in there just to have a look. I see some people with awful form and I'd hate to be like that without even knowing it.

One thing that I definitely need to work on is that final lock out of the hips. When I watch YouTube vids they really have a thrust as they drive the hips through. Mine just feel like they're straightening out rather than locking if that makes sense. I guess it'll come with more practice and at least I'm conscious of it so it's something I can work on.

Bench and OHP tomorrow to give me a starting total to work from.

DL (well every lift) is all about tension at the bottom. Definitely worth getting someone to take a look, but we can certainly talk about it on our test day.

I think that's the bit I forgot. Will make the necessary adjustments on Thursday and report back.

[EvilPie]

So I'll be starting this tomorrow. I've been meaning to throw in a bit of a change for while so my method of choice will be to revert to upper/lower/upper/lower and then do arms on Saturday as per normal.

I'm thinking along the lines of:

Upper - Bench press, bent over row, OHP, chins
Lower - Squats, RDL, DL, Suitcase DL

The suitcase DL is a new one on me that I've recently discovered on youtube. Looks a good one for building stability in the core and should assist the OHP nicely as I'm a bit wobbly on those. I haven't tried them yet so will see what I think after tomorrow.

Tomorrow was supposed to be back day but it's now lower body instead. Quite looking forward to seeing how this works out

 

Suitcase DL is so difficult. Great inclusion though. I should almost certainly do it a bit more. Are you a leg presser?

I do love that program overview though. Beautifully simple.

Quite enjoyed these today but only went very light whilst I try to figure out if I'm going to stick at them. There are some full size 5kg plates at my place so I was able to do 30kg but I can definitely see these helping my stability once I get comfortable with 60kg or so.

I used to do loads of leg press with some insane weight but that hasn't happened for a long time. I'm not a fan of the leg press machine where I am now so I generally avoid them.

Might give the machine another go soon to see if anything has changed.

Definitely seems like a good simplistic programme to cover all bases. It's not something I'd want to stick at for too long as it ignores a lot of the little muscles that I now like to work on but I'll see how it goes for the next 5 weeks and then maybe look to include it every now and then for a change.

[iRaise]

Everyone forgets to create tension, DL is just the hardest because you have to move it from the dead stop. Squat bench etc you can go eccentrically to gain tension. More reasons to love the DL.

I have a love/hate with the leg press. So many are just so awkward to use. Speshly for the taller guy.

Tried some DB pressing today, first time in what seems years.

3x8 30kg
S.S.
3x8e OAR 42kg

So was tough because of pairing it with some heavy single arm rows. But enjoyed it, felt good control and no pain. OHP up on Friday I hope.

[EvilPie]

It's a long time since I've done any super sets on anything. Might try them in a future plan but they're so tough!!

All my new supplements arrived this afternoon so I'm now on the following:

Amino acid tablets / BCAAs
Creatine
Omega 3
Vitamin / mineral supplement
Various protein supplements

It's the same blend I used to take years ago that always served me well back then so I'm hoping for some decent gains when combined with my new programme.

I'll be eating generally well but not killing myself. Curries are always going to be a big part of my life and I'd rather sacrifice a six pack than a nan bread with my chicken madras.

Current weight is 101kg. I won't be monitoring it in particular but I thought I'd note it now just so I can see if there are any changes in a few weeks.

[iRaise]

I try to superset opposite muscle groups so its a little easier. Haven't ss'd chest and chest for years. I just get sloppy. I also do it towards the end of the session so the weight is slightly lighter than say a 3x8 at the top of the show. It is a good way to cram in some volume in a short amount of time though.

Pretty solid supp list, they would be the list I would recommend if people wanted them.

I haven't weighed myself in ages, I will try next time I get access to the scales just for an accurate answer. I am with you on a six pack though, although I am toying with a diet the idea of a 6 pack is never really at the forefront. In the long run too, I think you have to sacrifice too much (that's a stupid statement because its so subjective, I would have to sacrifice too much).

Sitting around 85-90 is a really good mix for me, I feel sharp, strong and lean. As well as having a decent engine.

Anyone who is a strongman fan check out Big Z lately. Basically finally cutting after a 25 year bulk.

[arbboy]

how much weight big z lost you reckon?   8 stone?  He looks fucking insane like he has been photoshopped.  I can't believe he has lost that much weight in such a short space of time without massively hindering his chances of winning WSM next year.  Has he retired from WSM for him to lose this much weight?  He can't possibly win the lorry pull for example having lost that much weight.

[arbboy]

how much weight big z lost you reckon?   8 stone?  He looks fucking insane like he has been photoshopped.  I can't believe he has lost that much weight in such a short space of time without massively hindering his chances of winning WSM next year.  Has he retired from WSM for him to lose this much weight?  He can't possibly win the lorry pull for example having lost that much weight.

I used to train with Adrian Smith in the mid/late 90s in Kettering.  former gb strongest man and WSM finalist incase you are not old enough to remember that era.  He cut down to enter a 'rookie/first timer' body building comp in the late 90s and was a total beast.  It is incredible the bodies these strongmen have underneath the lard!!!  Gives me hope. haha!

[EvilPie]

how much weight big z lost you reckon?   8 stone?  He looks fucking insane like he has been photoshopped.  I can't believe he has lost that much weight in such a short space of time without massively hindering his chances of winning WSM next year.  Has he retired from WSM for him to lose this much weight?  He can't possibly win the lorry pull for example having lost that much weight.

I used to train with Adrian Smith in the mid/late 90s in Kettering.  former gb strongest man and WSM finalist incase you are not old enough to remember that era.  He cut down to enter a 'rookie/first timer' body building comp in the late 90s and was a total beast.  It is incredible the bodies these strongmen have underneath the lard!!!  Gives me hope. haha!

Big Z's forearms now he's ripped are absolutely ridiculous.

Disagree with you about the truck pull. It's muscle that pulls the truck, not fat, so if he's got the same amount of muscle now that he had before he shouldn't be much different. Marius always manages to shift the same trucks and he never has an ounce of fat on him.

It would be interesting to know how much it's affected his strength, hopefully he'll be letting us know.

[arbboy]

how much weight big z lost you reckon?   8 stone?  He looks fucking insane like he has been photoshopped.  I can't believe he has lost that much weight in such a short space of time without massively hindering his chances of winning WSM next year.  Has he retired from WSM for him to lose this much weight?  He can't possibly win the lorry pull for example having lost that much weight.

I used to train with Adrian Smith in the mid/late 90s in Kettering.  former gb strongest man and WSM finalist incase you are not old enough to remember that era.  He cut down to enter a 'rookie/first timer' body building comp in the late 90s and was a total beast.  It is incredible the bodies these strongmen have underneath the lard!!!  Gives me hope. haha!

Big Z's forearms now he's ripped are absolutely ridiculous.

Disagree with you about the truck pull. It's muscle that pulls the truck, not fat, so if he's got the same amount of muscle now that he had before he shouldn't be much different. Marius always manages to shift the same trucks and he never has an ounce of fat on him.

It would be interesting to know how much it's affected his strength, hopefully he'll be letting us know.

You need mass to get the truck moving in the first place.  It is a huge part of the truck pull getting the thing moving to start with.  The heavier you are the quicker you get it moving to abuse your strength.

I want his diet because i look like a mini version of him in his before pictures!  he is one of the 'fattest' WSM's in history.  His hump on a good day makes me look slim!   obviously his core strength is/was bonkers.

Deadlifted 160kg for 3 reps yesterday.  Would love to meet up for the strength test but apart from DL my other elements are so weak.  We are all midlands based right?  Evil notts?  I raise is close to me in staffs?  I need help making my chest as strong as my back.  Sure you can both help!

[iRaise]

how much weight big z lost you reckon?   8 stone?  He looks fucking insane like he has been photoshopped.  I can't believe he has lost that much weight in such a short space of time without massively hindering his chances of winning WSM next year.  Has he retired from WSM for him to lose this much weight?  He can't possibly win the lorry pull for example having lost that much weight.

I'm pretty bad at guessing weight, and I am KG guy, but having a quick glance through his videos and photos (all which are clothed which makes it a touch harder) he looks around the 120-130 mark, previously being 175-190 from memory. But he can't be that light, as I am sure that would effect his strongman and he is planning on competing over the next few months. So I would say he is around 140-150. So he has probably lost upwards of 40kg. I think since his forearms are going to be huge from strongman, he will always look pretty ripped around those parts. Most strongmen still have vascular arms. Would be interested to see a physique shot of him though. Saw him squatting 200 for reps I think it was. But he has always been a really strong squatter.

I know he missed this years WSM through injury, and he is the other side of 40 now, so I guess his doctors have given him some strong words. But as far as I know he plans to compete again. I think he is in England now and competes in Stoke next month?

He surely can't beat the big three in a truck pull, mass moves mass and all. But how well he does is really dependant on how much strength he has managed to retain.

Can't wait to see how he gets on. So much is 'just winning' he may win on experience alone. But with guys like Brian Shaw, Thor and Eddie, I just don't see how he can keep that static power with the weight loss and those three guys are so much more dynamic than you think.

[iRaise]

how much weight big z lost you reckon?   8 stone?  He looks fucking insane like he has been photoshopped.  I can't believe he has lost that much weight in such a short space of time without massively hindering his chances of winning WSM next year.  Has he retired from WSM for him to lose this much weight?  He can't possibly win the lorry pull for example having lost that much weight.

I used to train with Adrian Smith in the mid/late 90s in Kettering.  former gb strongest man and WSM finalist incase you are not old enough to remember that era.  He cut down to enter a 'rookie/first timer' body building comp in the late 90s and was a total beast.  It is incredible the bodies these strongmen have underneath the lard!!!  Gives me hope. haha!

100%. I have always been frustrated at the lack of respect strongman have due to their excess fat. I think the sport will gravitate to a more 'athletic' look, and Big Z may be evolving it right before us. I think they will end up looking like huge rugby players. The events are still a mix of static strength and dynamic movement.

The muscle mass they accumulate is as 'true' as possible as they are always bulking. I know a few physique competitors in their 30s that started out as strongmen, got families and it became too much so turned to bodybuilding. The only thing they have to work on is symmetry, as they normally have one side stronger/bigger due to wanting to win events.

Would love to here Big Z talk about it, how hard it all was etc. I was thinking if he just cut out the liquid KCALs he may be eating the same amount, but how does that effect energy levels etc?

I guess at his lifting age, he is about as battle hardened to pushing through as possible.

[iRaise]

how much weight big z lost you reckon?   8 stone?  He looks fucking insane like he has been photoshopped.  I can't believe he has lost that much weight in such a short space of time without massively hindering his chances of winning WSM next year.  Has he retired from WSM for him to lose this much weight?  He can't possibly win the lorry pull for example having lost that much weight.

I used to train with Adrian Smith in the mid/late 90s in Kettering.  former gb strongest man and WSM finalist incase you are not old enough to remember that era.  He cut down to enter a 'rookie/first timer' body building comp in the late 90s and was a total beast.  It is incredible the bodies these strongmen have underneath the lard!!!  Gives me hope. haha!

Big Z's forearms now he's ripped are absolutely ridiculous.

Disagree with you about the truck pull. It's muscle that pulls the truck, not fat, so if he's got the same amount of muscle now that he had before he shouldn't be much different. Marius always manages to shift the same trucks and he never has an ounce of fat on him.

It would be interesting to know how much it's affected his strength, hopefully he'll be letting us know.

That is true, but mass moves mass. To break the initial inertia, much like a DL, if you are the same muscle mass/strength you would benefit more by being heavier in general.

The point about Marius really does show how superhuman that guy was. As in, is he even real? He competed at 140, and was moving more mass than guys with a 50kg advantage. As in I really can't find a word to describe that. It is as if every single muscle fibre he has works, and works at a higher rate than anyone else that has ever competed in strongman. It just doesn't make sense.

Having more muscle doesn't equate to strength though. Power lifters and BB attest to that. Muscle fibres have to fire to be recruited for strength, whereas size is just the thickness of the muscle belly, and how much water retains in the muscle. Normally muscles are around 20-30% protein, so the rest is cellular fluid the make it bigger. Hence the creatine effect, it stores my glycogen and water in the muscle therefore it looks bigger. Is it actually 'muscle', well that depends on what discipline your from I guess. Strictly speaking yes, but it probably doesn't have much performance enhancing prospects unless you are on stage.

More evidence that Marius isnt human, he must be like 50% protein in his muscles, all are firing and he has the mental strength of a Jedi.

If you asked Phil Heath to move the truck, it would be more interesting, he looks bigger than Marius, but if you put them next to each other, I would bet Marius was bigger and he is around 10kg heavier. Well at his prime. Again, more evidence he isn't human.

If you look at Terry Hollands, always a lock to win the truck pull because he comes in at 200kg, but he rarely wins any other event. Not to say he isn't strong, a 2 time Bronze medal finisher, but he smokes that event due to size. Bit like Thor, he is the evolved Terry Hollands (as is Brian Shaw). Both heavy, heavy athletes (similar ish weight 200kg) but now its a test of absolute strength.

If you took a Bjorn Andre Solvang, the Norwegian ex BB turned strongman, he is 130kg, and I have never seen him finish a truck lift, but he wins other events.

One thing is for sure, I cannot wait to see how Big Z performs when he returns. I can't see how he wins WSM again, and with being injured he may not be how we was 3-4 years ago. But he could be another Marius that just doesn't make sense and wins it all with an event to go.

Maybe I should put in here for balance, it is like any sport. It evolves and people could get better, how well would George Best or someone do in todays football climate, would would the strongmen of the 80s do now etc? The numbers are always going up. How well does the peak Phil Taylor do against todays current darting climate etc.

I think Marius would do incredibly well now, as he was just way ahead of the curve. But unfortunately we will never find out.