VICTORIAN STRENGTH CLUB
  • Home
  • WHAT WE DO
  • Programming + Nutrition
    • Nutrition coaching
    • Free 6 Week Strongman Program
    • Online Programming & Coaching
    • Weight Cutting
  • timetable
  • contact
    • Privacy Policy
  • Beginner Breakout
  • Blog

We need to unplug, and reconnect to source

5/22/2021

0 Comments

 
Picture
I believe we eat too often, and we eat mindlessly.

We consume edible products, devoid of nutrients, and call it 'food'.

We eat tortured animals, washed down with chemically laced water.

Then, we wonder why we are tired, grumpy and depressed.

A quick sugar or fat fix can flatten those feelings for a few minutes!

And so the cycle continues.

You can count your calories to make sure you’re not eating too much.

And some fat may be dropped.

But can we really expect to thrive, without feeding our cells what they crave?

You’re DNA wants to be expressed and released, so you give it chemicals, then wonder why you feel lost?

It is not uncommon for some of us to go weeks without the soles of our feet touching the earth.

It is not uncommon to go weeks without feeding our bodies a perfectly made food in its raw, whole organic form.

Everything is processed, and 2020 was the result.

You have more screen-time than downtime.

You can’t follow your gut feeling when your gut is inflamed from years of toxicity.

We no longer ask questions like we did as kids.

We have lost creativity and spark.

We can be fooled and manipulated, far too easily.

As for me, I fear telling people this, as I know it makes me sound crazy.

We need to unplug, and reconnect to source.

I’m still learning how, and I am in no rush.

You cannot be forced to change, and who am I to say you need to.



We are not here by accident, and you’re wasting away.

I hope this rings true somewhere deep inside you, buried beneath the shit inside you (us).

There is a way to be happy and healthy, you need to start listening to your Self.
Which means you first must clear out the old Self.

Netflix won’t help you.

0 Comments

my worst training split

5/17/2021

0 Comments

 
Picture
I want to share my experiences of different training splits, with the hope that you ignore all my advice and do what the fuck you want to do.

When I say training split, I'm referring to how many days per week you train, and what muscle groups or energy systems you are training that day.

To start with, I'm currently following what I consider to be the best split for my goals (max strength, conditioning, muscle building, having fun, injury free).

But it was not a straight forward process to get to this point.
Nor would I want it to be.
In order to know you're onto something good, you need something shitty to compare it to, right?

The worst training split I ever followed looked like this:
- Train 3x per week
- 60 mins per session
- Full body workout each session.

Fucking hated it, honestly.

It's the kind of routine you can find after googling "Best bang for your buck gym routine".

This was before I had tried CrossFit or even heard of Strongman.
My routine (split) up to that point had been training 6 days per week, with at least 2-3 of those days being double sessions.

I have a distinct memory of a friends partner I hadn't seen in a while, complimenting me after noticing my different shape and physique.
I told her I go to the gym everyday, sometimes twice.
She replied with the advice I'm sure you've all read and heard online/TV, about how training every second day is enough.

Dude, you just recognised my results!?

Something twigged in my brain, and I've remembered it very well over the last decade.

I was making great progress, by doing what I liked, following the advice that resonated with me, and ignoring the rest.
This didn't last forever though, and the more I read and learned about rest/recovery, the more I drifted from my "train all the time" attitude, and eventually tried the 3x per week split.

I have 0 regrets of this.
Like I said, you need something to compare your results to.

The idea with training 3x per week is you get to hit each muscle group 3 times instead of once or twice per week, without ever overdoing it, allowing for more stimulation AND recovery.
Sounded perfect!
Problem FOR ME was it was extremely boring.
I didn't need a day off after one day of training. I was very rarely sore due to conditioning my body to training all the time.
I didn't want to be done at the gym in an hour.
I liked hanging out there, and I wasn't (still not) a busy dad squeeeezing in a quick workout to stay healthy.

I wanted to be strong, fit and muscular, and I spent a month listening to the internet instead of my gut.

So, you need to ignore me and do what YOU feel is right.

The answer to the how much you should be training, is more.
That can be 5 minutes more per workout.
One more rep or one more set.
One more walk, one more jog, one more circuit, one more class.
Once you stall, you need to do more!
More weight, more focus, more recovery methods (the list goes on).

You can see great results training 3 hours per week.
But 'great' is a subjective term.
Your idea of great results, may drastically differ from mine.

If you believe training less is the answer, then please try it!
You need to ignore people (like me) and follow what makes sense for you.

The only way to know you don't like a certain food, is to try it.
Except that tinned beetroot shit.
Smells terrible.

Smit
0 Comments

friday march 5

3/5/2021

0 Comments

 
Picture
MOBILITY:
Open Pecs
Activate Rear delts
Vipers 
Banded Bicep Curls

STRENGTH:
Build to a max Log Press.

​TECHNIQUE:
Monster DB sets of 3
15-20 mins
Comment weights used.

POWER:
Build to heavy complex of:
1 Axle Clean
1 Axle Clean + 2 Push Press
1 Axle Clean + 2 Push Jerk
Have a number in mind.
Comment weights used.

INTERVAL:
4x 75 sec AMRAPS
10m Sled Drag
10 Dips
Rest to 90% between rounds.

BODYBUILDING:
Slow Deficit push-ups 4x8
Cable flyes 3x15
Front raise 3x12
0 Comments

Thursday March 4th

3/4/2021

0 Comments

 
Picture
MOBILITY:
Foam Roll Quads
Rev Hyper
Pigeon Stretch
Lacrosse Ball Hip Flexors

STRENGTH:
Deadlift 2x2  Heavier than last week
Trap Bar 4x4 Heavy but not max effort
Back Squat 5x3 70% Sub Max work

POWER:
Front Pin Squat
3x2 Building heavy
Rack Holds at max Front squat 2 sets

TECHNIQUE:
5 sets of:
3 Stone Holds (3 positions)

INTERVAL:
3 rounds of:
20m Sandbag Carries
Guys 60/70/100
Girls 45/65/70
Rest 2 mins between rounds.

BODYBUILDING:
DOH Axle Deadlift 3x5
Leg Ext 3x25
Booty Band March3 x1 min

0 Comments

Tuesday march 2

3/2/2021

0 Comments

 
Picture
10MOBILITY:


POWER:
Banded Push Press
7x3 @55%
2 Push Press + 1 Split Jerk
Heavier than last week

TECHNIQUE:
Behind The Neck
3x3 Push Press
​3x3 Split Jerk

STRENGTH:
5 Sets of:
1 DOH Axle Clean + 3 Push Press
4 sets of:
1 Continental Clean + 2 Split Jerks
3 Sets of:
1 Continental Clean + 5 Push Jerks


INTERVAL:
3 rounds of:
3 Vipers 43/63
8 DB Hang Clean + Press 15/22.5kg
12 GHD Sit-ups

-Rest 3 mins-

3 Rounds of:
3 Vipers
12 DB Bench Press 
10 Ab Whee;

-Rest 3 mins-

3 Rounds of:
3 Vipers
10 HSPU
20m Sled Push (60/80kg)

BODYBUILDING:
Tricep Pushdown 4x20
DB Flyes 3x15 Slow



0 Comments

Speed work lower

3/1/2021

2 Comments

 
Picture
MOBILITY:
Open Thoracic
Rev Hypers
Glute Activation
Foam Roll Quads

POWER:
1 +1/2 Deadlift with bands
6x3 (55%)
Heavier than last week

TECHNIQUE:
12 sets
4 sets at one weight
- 1 Hang Power Clean+1 Hang Squat Clean
-1 Full Clean
- 1 Front Squat + Push Jerk

STRENGTH:
Front Squat 6x3 70%

INTERVAL:
15 min AMRAP
3 Deadball To Shoulder 45/65
5 Axle Deadlifts 70/120
7 Toes To Bar
9 Bike Cals

BODYBUILDING:
Belt Squat 4x10
GHR 4x12
Leg ext 3x25
2 Comments

Friday upper body

2/25/2021

1 Comment

 
Picture
Mobility:
Open Pecs
Rollovers

Strength:
Log Clean + Jerk
2 singles at 90%
Then a clean at your current 1rm Log.

Technique:
MDB
Practice sets of 3 on each arm.
15 mins.

Power:
Axle Push Press x3 + Push Jerk x3
3 working sets.

BodyBuilding:
3 rounds of 
12/10/8/6
DB Incline Press
Rest 20 secs between sets
Rest 2:30 between rounds


​Interval:
​Bike or sled 4 sets of 30:60
1 Comment

thursday 25th feb

2/24/2021

1 Comment

 
Picture

Focus on the heavy lifts today. Add in the extra parts if you can/need.

Mobility:
Hip Flexors
Rev Hyper
Open Thoracic
Glute Activation

Strength:
Deadlift 3x3. 
Trap Bar DL 4x4. 
Comment weights used.

Power:
Front Squat From Pins 3x3
Front Rack Holds 2 sets (3-5 seconds).
Comment weights used.

Interval:
4 rounds:
10 cal bike
20m Sandbag Carry + Load
10 TTB
Rest to 90% between rounds.

Technique:
Stone Holds 3 sets of 3 at the knee for 3 seconds. 15 mins max.

Bodybuilding:
Leg Ext 3x 15/12/9
GHR 4xmax
1 Comment

23rd feb 2021

2/23/2021

2 Comments

 
Picture
Focus on the first 4 pieces as priority.
Mobility:
Foam roll lats
Open Pecs
Thoracic movement

Power:
-Banded Push Press x2 + 1 Split Jerk.
About 50% of max Push Press
8 sets. 60 sec rest between sets.

Technique:
Axle Clean + Paused Jerk
Axle Clean + Paused Split Jerk
Spend 16 minutes here.

Interval:
30 seconds on 30 seconds off
-Push-ups/Handstand Push-ups
-Dips
-Sled Push
3 sets of each.

Strength:
-Viking Press 3 sets of max reps (8-15)

Bodybuilding:
-DB Incline Bench Press 3x 14/12/10
​(20-30 second rest between sets. 2 mins rest between rounds).
-Tricep Pushdown 3x25
-DB Shoulder Press 3x 15+10(drop set)
2 Comments

Feb 22nd 2021

2/21/2021

3 Comments

 
Picture
Parts 1-4 are Mandatory. Extra pieces can be completed depending on your goals and weaknesses.
​
Mobility:
Rollovers
Foam Roll Quads
Glute Activation
Reverse Hyper ext.

​Power:
1 +1/2 Deadlifts with bands.
6 sets of 3. 55% (heavier than last week).
Comment weight used.

Technique:
9 minute EMOM.
1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat with pause in the hole.
Comment weights used.

Interval:
6 rounds of:
10 Cal Bike
5 Squat Cleans 40/60kg
Rest to 90% between rounds.
Comment fastest and slowest round.

Strength:
4 rounds:
5 Back Squat From Pins
5 D.O.H Axle Deadlift
12 Glute Ham Raise
12 Ab Wheel

BodyBuilding:
Leg extension 3x20
DB RDL 3x12 each leg










3 Comments
<<Previous

    strongman training

    Well rounded training for all elements of Strongman.

    Archives

    May 2021
    March 2021
    February 2021

    Categories

    All

    RSS Feed

submit
Proudly powered by Weebly
  • Home
  • WHAT WE DO
  • Programming + Nutrition
    • Nutrition coaching
    • Free 6 Week Strongman Program
    • Online Programming & Coaching
    • Weight Cutting
  • timetable
  • contact
    • Privacy Policy
  • Beginner Breakout
  • Blog