BIG ALS BIG WORKOUTS

  • BigAlDevlin

    Posts: 140

    Jan 17, 2014 2:18 PM GMT
    So you guys know im currently preparing for competing in strongman. I hope i can get as far as i can and even compete in worlds strongest man! Ive always kept a weights journal where i record my workouts and my bodyweight stats etc.. and thought it would be great to upload it here for you guys to read. Obviously i could backdate it but ill start today and try and upload everyday from here on in.

    I also keep a vlog on youtube alongside other videos to support my written journal so Be sure to check out my latest big als big week - released today (friday) at noon. Only at www.youtube.com/houseofdevlin

    here is todays workout

    Lol so i know recently ive been saying this a lot recently but yet again i feel battered and bruised today a wee bit on the tired side. But luckily for me my inspiration was there as i got to the gym - my dad! What a beast!!! Anyway he told me he squated and got 6reps on 180kg. So tired or not there was only one thing left to do SQUAT!!

    SQUAT
    WARMUP
    60KG 3REP
    100KG 3 REP
    140KG 1REP

    WORKING SET
    180KG 10REP

    WOOP WOOP GINGER POWER!!!

    so a great last set but must admit was so tired afterwards lol that that was the end of my workout.

    Be sure to check out my latest big als big week - released today (friday) at noon. Only at www.youtube.com/houseofdevlin

    and please feel free to write on here any questions advice etc.. more than happy to talk and share my thoughts
  • BigAlDevlin

    Posts: 140

    Jan 17, 2014 3:16 PM GMT
    Here is my last 3 vlogs i do once a week so ill put 1 up usually for every 5 -6 write ups and i release a new vlog every friday icon_smile.gif

    Big als big week intro:



    Big als week 1



    Big als week 2



    Big Als week 3




    Hope u enjoy as i said ill write up everydays workout and then every fiday i upload a new vid
  • BigAlDevlin

    Posts: 140

    Jan 19, 2014 5:13 PM GMT
    So today i trained shoulders and those who watched my last BIG ALS BIG WEEK ( https://www.youtube.com/watch?v=xkbqZJFxKZA&feature=youtube_gdata_player) youll know that i planned to train my front delts on a smith machine today rather tgan on a free olympic bar.

    So here is how it went

    SMITH MACHINE SHOULDER PRESS
    WARMUP
    70KG
    90KG

    WORKING SETS
    100KG (220LB)12REP
    100KG (220LB) 10REP
    120KG (264LB) 1 REP
    130KG (286LB) 1 REP

    WIDE GRIP SMITH MACHINE SHOULDER PRESS

    so basically identical to above but with my hands as wide as poss (as wide as the machine)

    70KG 5 SETS 8REP

    DUMBELL SHOULDER PRESS (WITH FEET OFF THE GROUND)

    10KG(EACH HAND) 10REP
    14KG 10REP
    18REP 10REP
    24KG 10REP
    28KG 10REP

    TOTAL ABDOMINAL 200REP 1 SET
  • roadbikeRob

    Posts: 14348

    Jan 19, 2014 9:23 PM GMT
    These are super serious bodybuilding routines. I would need to transition myself back into a bodybuilding routine before attempting any of these hard core workouts. Otherwise I would end up so sore that I would hardly be able to move which would defeat the purpose of building up a physique.
  • BigAlDevlin

    Posts: 140

    Jan 23, 2014 8:17 PM GMT
    kiwiLifter saidI've been doing strength training for a few years on and off depending on work demands.

    Used 5x5 beginner then onto 5/3/1 intermediate.

    I got a 160kg 1 rep squat a few months ago, 200kg deadlift 1 rep max.

    But tend to stall and crash about there.

    I got to 96kg weight but back down to 90kg now. I don't want to bulk up again unless it is muscle and minimum fat % gain.

    I got lots of questions to ask as you seem to know what you are talking about and are lifting heavy icon_cool.gif :

    After fast beginner gains it all seems bloody slow on 5/3/1 - 2 steps forwards 1 step back. Is this the same for any intermediate program?

    How far can I go with no professional strength trainer coach and just basic gym stuff - power rack and a few bumper plates? Have I just about reached the limits of amateur, DIY strength training?

    What program are you doing? You are doing high reps, I thought that wasn't how strength training worked - if you can do 3 sets of 10 reps at 180kg squats your 1 rep max must be North of 200kg!


    Cheers



    Hi and thanks for reading!

    200kg deadlift and 160kg squats are great weights! Especially considering the diy approach.. youre obviously born to be strong!!!

    Love your questions btw awesome thoughts hope i can help.

    1. Yea so basically i took an entire year to start putting significant size and strength on. When i started 8year back i weighed 147lb but now im 250lb and most that size was early on. So though it took me a while once i made progress most my gains were within a 2 year period. Ive made great gains in the last year but like yourself hit a plateau for a while. Small gains over a relatively long time. But ive made supererb gains in strength over the last 6months. Mostly due to diet. I started eating more - simple really my body needed more energy to respond due to it being heavier. I also became really focused and specialised on bench for a competition i had.

    that was a big spur for me as i had to put 20kg on my bench in 3 months. Im still benefitting from the momentem i gained from that. So if diet dont work maybe try changing things around or set yourself a target!

    biggest thing though is consistancy! Sometimes things move slow but keep plodding and the rewards will eventually come!


    2. So again WOW! Great singles for basic equipment. I train at a franchise gym and yes it helps to have a range and variety of equipment. But my staple exercises are flat bench deadlift and squat. With some curls (flat bar) hack squat leg extension and shoulder press. So most my work is with a free bar. You got that and enough weights honestly - thats good enough! But yes a coach can help. My father was a competitive powerlifter so i was lucky to learn and be motivated from the beginning. But now i train on my own - the gym is empty when i train! But a coach or training partner an really push you and may help you break through your sticking point icon_smile.gif

    3. Regards my program i train a russian powerlifting style.

    this involves 3 phases. Light medium heavy. Depending on bodyweight you spend between 6-12 weeks in each. I spend 12week as im heavy.

    light - what ive just left gence my higher reps typically invloves high reps (12-20rep) lots of exercises strict diet lots of cardio

    medium - what im in now 5-10reps fewer sets and exercises heavier weights more food occasional cardio

    heavy phase - 4 reps per set at most usually 2rep sets. Heaviest weight poss no cardio no diet max 5 workouts a week sometimes as little a 3

    So my programme changes over the year. Its designed so you never plateau

    hope that helps any more questions im happy to help icon_smile.gif




  • BigAlDevlin

    Posts: 140

    Jan 23, 2014 8:19 PM GMT
    So today a classic workout of chest and triceps here it is

    FLAT BENCH
    90kg 3rep
    90kg 3rep
    90kg3rep
    120kg 10rep
    120kg 10rep
    120kg 10rep
    120kg 8rep
    120kg 3rep

    FRENCH PRESS
    40kg 16rep 6set

    SKULL CRUSHERS
    40KG 16REP 1SET

    and then i ran out of time lol

    GINGERPOWER
    remember to check out my latest videos at www.youtube.com/houseofdevlin

    My latest BIG ALS BIG WEEK (2)
    https://www.youtube.com/watch?v=xkbqZJFxKZA&feature=youtube_gdata_player
  • BigAlDevlin

    Posts: 140

    Jan 23, 2014 8:19 PM GMT
    So a simple one today biceps plain and simple

    PREACHER DUMBELL CURLS
    10KG 10 REP (EACH ARM)
    14KG 10REP
    18KG 8REP 3SET
    14KG 10REP

    ARM CURL MACHINE
    10 SETS 10REP

    POWER CLEANS
    60KG 10REP 3SET

    Check out my vids at youtube.com/houseofdevlin
  • Posted by a hidden member.
    Log in to view his profile

    Jan 23, 2014 8:24 PM GMT
    Taking notes...
  • BigAlDevlin

    Posts: 140

    Jan 24, 2014 4:33 PM GMT
    So today was supposed to be a rest day but like with most rest days i find myself in the gym training legs! Lol

    Anyway today was a bit of a play around but productive non the less.

    Here is how it went!

    SQUAT
    WARMUP
    60KG
    100KG
    140KG
    180KG

    WORKING SET
    200KG 2REP PB
    220KG 1 REP PB

    So seeming that i lift completly raw (no wraps suit etc..) i was well pleased with those last 2 sets. Normally id also follow this with an attempt of 3 sets of 8rep on 160kg but today was a play day so i left it here.

    Also check out my latest training BIG ALS BIG WEEK vlog on youtube released today and every friday! Here is the link

    https://www.youtube.com/watch?v=Rme16-bmQE0&feature=youtube_gdata_player

    GINGERPOWER
  • roadbikeRob

    Posts: 14348

    Jan 25, 2014 4:29 PM GMT
    GigoloAssassin saidTaking notes...
    What do you need to take notes foricon_question.gif You already have a muscular, sexy physique. Those rock hard biceps look like they want to split the skin openicon_lol.gif
  • BigAlDevlin

    Posts: 140

    Jan 27, 2014 11:37 AM GMT
    kiwiLifter saidIt would be cool to see some youtube footage from the gym.icon_cool.gif


    Yea deffo im dying to film myself train and do a monthly vid on my youtube channel. But the gym i go to sue if you film without permission so ive done all the paperwork but atill not heard from them icon_sad.gif been 3months now with lil progress. I may go to another gym though every now and then to sought something out .. so keep uour eyes peeeled lol as sooner or later i will get my workouts filmed

    So lol went into the gym today to train arms - more specifically biceps.. but yet again like friday i find myself squatting! As i say everyday is a legday!

    So bearing in mind 3 days ago i got a raw pb of 220kg (484lb) on squat here is what i did today:

    SQUAT
    WARMUPS
    60KG
    100KG
    140KG

    WORKING SETS
    160KG (352LB) 3 SETS OF 8REPS

    HACK SQUAT
    70KG 3 SETS OF 16REP

    LEG EXTENSION

    So overall a decent workout. Tomoz ill deffo do a different bodypart but its hard to walk away from squats when your addicted to leg day >icon_smile.gif

    GINGERPOWER

    And check out how i feel my workouts are going in my weekly vlog on youtube. Heres a link to my 4th and latest vid

    https://www.youtube.com/watch?v=Rme16-bmQE0&feature=youtube_gdata_player

  • BigAlDevlin

    Posts: 140

    Jan 27, 2014 9:51 PM GMT
    So im going to go to another gym to film my workouts im sick of waiting so im going to travel to another gym a little further away every now and then to film the odd workout and ill release them every monday starting from next month
  • BigAlDevlin

    Posts: 140

    Jan 28, 2014 4:24 PM GMT
    So today i intended to give my biceps a real nice but focused and intense workout. Strongmen need huge biceps so you gotta train them a lot! But i also wanted a compound movement so Chest it was!

    CHEST
    BENCH PRESS
    WARMUP
    60KG
    100KG

    WORKING SET
    130KG (286LB) 5REP
    130KG 5REP
    130KG 5REP
    130KG 5 REP
    130KG 4REP

    BICEPS

    CONCENTRATION CURLS SUPERSETTED WITH HAMMER CURLS

    20KG 8REP (FOR EACH ARM ON BOTH CURLS AND HAMMER)

    20KG 6 REP

    POWER CLEANS
    56KG 3 SETS 10REP

    GINGERPOWER

    www.youtube.com/houseofdevlin
  • roadbikeRob

    Posts: 14348

    Jan 28, 2014 5:30 PM GMT
    BigAlDevlin saidSo today i intended to give my biceps a real nice but focused and intense workout. Strongmen need huge biceps so you gotta train them a lot! But i also wanted a compound movement so Chest it was!

    CHEST
    BENCH PRESS
    WARMUP
    60KG
    100KG

    WORKING SET
    130KG (286LB) 5REP
    130KG 5REP
    130KG 5REP
    130KG 5 REP
    130KG 4REP

    BICEPS

    CONCENTRATION CURLS SUPERSETTED WITH HAMMER CURLS

    20KG 8REP (FOR EACH ARM ON BOTH CURLS AND HAMMER)

    20KG 6 REP

    POWER CLEANS
    56KG 3 SETS 10REP

    GINGERPOWER

    www.youtube.com/houseofdevlin
    How long is it going to take you to finish that workouticon_question.gif
  • BigAlDevlin

    Posts: 140

    Jan 28, 2014 5:33 PM GMT
    it took me about 30mins total i was limited by time so took no rest basically
  • BigAlDevlin

    Posts: 140

    Jan 29, 2014 8:40 PM GMT
    So today was shoulders mainly front delts but i also squeezed some side delts in there also. Heres how it went

    Seated (olympic bar) overhead press

    60kg 1rep
    80kg 1rep
    100kg 1 rep
    120kg 1rep - NEW PB
    100kg  4rep
    100kg 3rep
    60kg (behind the head) 16rep

    CROSS OVER CABLES
    10kg Front and side lateral raises supersetted 10reps each movement 3 supersets

    So a great new pb on 120kg (can rep it on the smith machine but my first time on a free bench)

    So stoked

    GINGERPOWER
  • BigAlDevlin

    Posts: 140

    Jan 30, 2014 1:59 PM GMT
    kiwiLifter saidBigAlDevlin - So today i intended to give my biceps a real nice but focused and intense workout. Strongmen need huge biceps so you gotta train them a lot! But i also wanted a compound movement so Chest it was!


    I don't do biceps much, mainly because it seems beginner, intermediate strength programs focus on compound core exercises with a few auxiliary exercise - not much room for bicep intensity curls or super sets.

    I have started a chinup program that supposedly fits around whatever else you are doing and adds on lots of muscle to upper body/arms:

    http://www.t-nation.com/workouts/chin-up-project

    I want to concentrate on upperbody strength and size for a while now that I have got my squats and deadlifts up to an intermediate strength level.

    Do you shift focus over the months or keep the core lifts as main focus?




    i have my main focus agt all times as the core lifts of deadlift bench and squat. i have now done more traps and shoulder work now and have started to introduce biceps at the end of my chest workouts - as like yourself rarely find i have the time otherwise to dedicate a whole workout to them.

    as a result my focus is constant but ive just fitted arms into my workouts as an add on.

    I actually went the last six years without training arms as i never felt i needed them its only in the 12 weeks ive started to introduce them to my training.
  • BigAlDevlin

    Posts: 140

    Jan 30, 2014 2:04 PM GMT
    woodsmen saidI like power lifts as they work the biceps. But for strong-man style competition, do you really need to work the more showy muscles?


    id agree if i was a powerlifter as biceps have no use what so ever.i actually have a powerlifting background and so never trained biceps over the last six years. luckily for me my biceps have always been big!

    but for strongman you need very strong biceps as you use them a lot on events like tyre flips, pulling movements (like pulling on a rope in truk pull) , atlas stones and shield carry. So its important to build up the strength of the biceps in strongman so they dont tear.But deffo dont concentrate on conditioning. Im lifting heavier weights so i doubt ill ever have the split or great vascularity like a bodybuilder in my arms
  • BigAlDevlin

    Posts: 140

    Jan 30, 2014 4:07 PM GMT
    So today i went to nanars boxing gym in bartly green birmingham. I went there so i could film my workout and share it with you on my youtube channel www.youtube.com/houseofdevlin. The video will be available this monday or the next.

    So at a different gym this is a bit like being on the road - training in unfamilat surroundings and different equipment. As a result i wasnt at 100% form today but still well on track.

    Here is how it went.

    DEADLIFT
    WARMUP
    60KG
    100KG
    140KG
    180KG

    WORKING SET
    200KG 6REP

    SHRUGS
    160KG 20REP
    160KG 45REP

    LAT PULL DOWNS
    sets of 10rep 4 rep on full stack

    RHOMBOID PULLS

    BICEP CURLS
    60KG 6REP
    100KG 3REP

    Remember to keep an eye on my cahnnel to watch me train!

    GINGERPOWER
  • BigAlDevlin

    Posts: 140

    Feb 01, 2014 9:05 PM GMT
    so here is my latest big als bg week movie talking about the last week of training.

  • BigAlDevlin

    Posts: 140

    Feb 03, 2014 4:49 PM GMT
    So last week whilst filming my deadlift workout for youtube (video available next week at www.youtube.com/houseofdevlin) my old back injury was aggravated and still hurts even now ... so as a result i was tempted to shy away from squats today to allow my lower back to rest.. but i say NO REST FOR THE MIGHTY! So squats is what i began on lol

    SQUAT
    WARMUP
    60KG
    100KG
    140KG

    WORKING SET
    170KG(374LB) 5REP
    170KG 5REP
    170KG 5REP

    lol so much for taking it easy! 1st set on 170kg was heavy and hard - though ass to the grass depth as always! But the 2nd and 3rd set were so easy.. must have warmed up lol

    I followed this with

    Leg extension

    Leg curls - time i started working mu hamstrings (sets of 35rep about 4sets)

    Calf raises

    GINGERPOWER!!

    www.youtube.com/houseofdevlin
  • Posted by a hidden member.
    Log in to view his profile

    Feb 03, 2014 4:57 PM GMT
    Hi Al.
    Just joined the site and I've noticed your superfine training log here.
    I'm very happy to follow your progress bud.
    Looking good in your new pic above too!
    Take is easy, mateicon_smile.gif
  • BigAlDevlin

    Posts: 140

    Feb 05, 2014 8:53 AM GMT
    Floydie64 saidHi Al.
    Just joined the site and I've noticed your superfine training log here.
    I'm very happy to follow your progress bud.
    Looking good in your new pic above too!
    Take is easy, mateicon_smile.gif


    Alright mate thanks a lot glad youre enjoying it got some ideas to improve the log also.. even git some vids of me training that i need to upload icon_smile.gif thanks again mate!
  • BigAlDevlin

    Posts: 140

    Feb 07, 2014 6:37 PM GMT
    6th feb

    So last week i hurt my back on deaflift again pulling 200kg for reps.. still got 6reps - GINGERPOWER lol - but im in pretty bad shape now so am having yo take prob a month or two off deadlift and squat.

    Consequently im going to have to change my workouts around a bit -  at least with this injury i now have time to build up my calfs and hamsyrings ;)

    So ive decided to specialise in bench press. Ive done this before whilst injured so know roughly what ill do - something like

    Chest 3 times a week

    Legs (no squat) 1 time a week

    Back (no deadlift) 1 time a week

    Shoulders 1or 2 times a week

    Calfs prone hyper extensions abs and hamstrings pretty much every day

    So with that a simple chest workout today!

    BENCH PRESS
    warmup
    80kg
    100kg

    Working set
    140kg 5rep
    140kg 5rep
    140kg 5rep

    Thats it just a quick test of strength!
  • BigAlDevlin

    Posts: 140

    Feb 07, 2014 6:38 PM GMT
    So today my first day of back without deadlift

    Chins
    6rep
    6rep
    4rep
    2rep (slowest decent poss)

    Prone hyperextensions
    3sets 20rep
    10rep 10kg

    Side extensions

    Roman chair situps

    Total abdominal

    Calf raises
    3 sets 20rep
    1set 50rep

    Leg curls
    3 sets 20rep

    Rotary calf
    As many rep as poss

    Lat pull downs
    70kg 2sets 10rep
    120kg  3set 10rep

    Chins
    2rep