Press Wednesday: Spinning Wheelz & Having Feelz

MORE LIFTERS joined Richard in his strongman training tonight. More appropriately, Richard arrived late to his first official, programmed session of strongman training tonight. I spent the first half hour or so instructing two of this mates in the deadlift… they insisted he was on his way. When he did eventually arrive, the pair were pretty much done with lifting and had moved on. I briefly considered making Rich sit in the corner with an orange cone on his head for a while.

Later in the evening, Ashleigh also showed up. The big news is she’s left the Legends Football League and wants to focus on strongman. So she will be getting form advice from one of my coaches, Joel, and I’m writing her a basic program to build on. She rarely listens when I tell her what not to do, but she follows what I tell her to do well enough. Now, without any other distractions, Ashleigh can devote the time she needs to the sport, and I’m glad she’s sticking with it.

While trying to demonstrate the glute-hamstring raise to the three fellas, I felt my injury twinge a bit, and immediately hopped back off the apparatus. That was pretty stupid. But it also made me wonder why, exactly, this supposedly minor injury is still impeding me… it may be more serious than first though. It’s even possible I aggravated it further with my deads on Monday. We will see.

I also think I’ve now got the right selection of dumbbell delt exercises to add to this routine. I’m scrapping the Klokov press as I honestly don’t feel it assisting with anything other than a minor improvement to my flexibility. Instead I’ll be doing a few sets each of front raises and a particular front deltoid row I learned from Dominic Leah, which for convenience I’m going to refer to as ‘Dom’s row’ in future.

…and, finally, at some point I will have to look into better options for the triceps pushdown. My shoulder has been an issue since the surgery when it comes to dips. Luckily, it’s the only exercise I’ve found I cannot really do properly anymore (I used to weigh well in excess of 140 kilos and could do easy reps with a heavy chain around my neck) and there are bound to be more effective exercises than nearly thirty goddamn repetitions of the tri-push machine’s max setting (114 kilos).

^This is from 15 months ago. I did 9 reps of 130 last week, and I really should have stuck with 135 for the money set tonight. But I just couldn’t be assed looking for the 2.5s.

Log clean-press (strict)
65 kgs x 3
85 kgs x 3
105 kgs x 3

Bench press
100 kgs x 3
120 kgs x 1
140 kgs x 5 equal to best effort

Axle OHP (strict)
*high rep sets*
66 kgs x 19 TPR
66 kgs x 10, 10

Triceps pushdowns
114 kgs x 29 PR, 16, 16

Dom’s rows
30 kgs x 10 p/h

One thought on “Press Wednesday: Spinning Wheelz & Having Feelz

  1. Mike Chang says:

    Hi, this is Mike, if you want to build some muscle. Please check out the afterburn effect on my youtube channel. You don’t even need to go to the gym to build muscle. Please contact me at for the online coaching. I only charge $80/week, with a muscle building meal plan and workout program. Remember, you don’t need a gym to build muscle.

    Pls respawn.

Leave a Reply

Your email address will not be published.