Category Archives: Strongman

Melbourne’s Strongest Man And Woman 2013

Yesterday was MSM&W, held at Defo Gym. The only training I had done was a few regular barbell clean and jerks (not heavy, just for technique) and on Monday I did some axle clean and jerks – I got up to 2 reps at 40kg. So… I wasn’t exactly trained for a day of extreme conditioning, high reps of things, dragging sleds and running with sandbags etc. I didn’t care. I wasn’t in it to compete as such, just to have a bit of fun.

So long story short – I came last, as expected.

Here’s the recap:

1st event – Sled Drag
There was some weight on a sled (maybe 60kg?). We had to drag it up a slight incline, and every 20 metres or so remove a weight plate. My quads felt like jelly after this. My legs can take pretty much anything, so this was an amusing surprise.

2nd event – Deadlifts
There were 3 barbells loaded at different weights (for us 70+kg girls they were 125kg, 100kg & 75kg). We had 75 seconds to lift as much total weight as possible. I started on the 100kg bar, and moved to the 75kg bar, before feeling sick and unfit.

3rd event – Axle clean and jerk
As many reps as possible in 75 seconds. For the 70kg girls the bar was at 45kg. ermmm so if you read my first paragraph, you’ll know I haven’t lifted this weight on the axle bar before! One rep and I was done 😀

4 Axle


4th event – Medley
I think we had 75 seconds to complete 20 metres sled drag (don’t know the weight), 20 metres sandbag carry (don’t know weight) and 10 metres tyre flip (150kg). I’m glad I got this one done… and just in time.

5th event – Sandbag throws
Again, 75 seconds, to complete 4 sandbag carries and throws over a bar (130cm? – a bit tall for me) and one stone. I’ve never lifted even the 60kg stone before, and this was 75kg put in front of me. Whatevs. 😉

It was a great day and lots of fun. It was particularly inspiring to see the other girls compete. They had obviously trained hard and were super strong and fit. One of the <70kgs hurt her leg on the axle event and had a huge lump the size of a tennis ball on her quad. But she kept going, and won her division. Amazing stuff! It was also exciting to see the guys do the atlas stones (rather than sandbags, they can lift actual heavy things).

I’ve been really inspired by these amazingly strong and fit girls, so today I wrote up my next program for my next powerlifting comp, and included more conditioning into the week. Oh, and I already started training today. It was kinda tough 🙂

Special thanks to Defo for putting on another great event. And also to the sponsor. We got a good showbag this time, with a pressie from Black and Blue, and also a protein shake from Alkaline Extreme. But get this – the protein shake is actually a decent one, and I will give this one a go, instead of throw it out as I usually do with samples. And I also got a meal from Zuji Nutrition. They do portion controlled meals that are actually healthy. Kinda like Lite n Easy, but for body builders. I had fish and green vege. Not bad for a microwave meal, but I like fresh fish 😉

Thanks heaps also to A, who came along for most of it. And thanks heaps to my clients V and J, who popped by and also helped video stuff when A was not around 🙂 

Week ending July 8

Was good to be on track – training well, eating well – until I did something stupid.


  • Squat 3 x 8 @ 50kg
  • Bench 3 x 8 @ 34.5kg


  • Deadlift 3 x 8 @ 50kg
  • OA KB Bench 3 x 10 @ 12kg
  • DB curls 8 @ 9kg, 2 x 10 @ 7.5kg
  • Lying Tricep Ext 3 x 10 @ 14.8kg

Wednesday – Sloth-ness


  • Various metabolic stuff.
  • Deadlift 3 x 8 @ 77.5kg


  • Squat 3 x 8 @ 35kg
  • Narrow grip bench 3 x 8 @ 27.5kg

Saturday – 3 hours strongman. Including:

  • 1/4 squat to stand plus short walk up to 160kg
  • Yoke 135kg 10 metres (PB)
  • Log clean & press 40gk x 2. Failed 45 and 42.5kg many times.
  • Sandbag over height for reps – 40kg: 3, 9, 7
  • Deadlift – Right glute popped on warm up. Couldn’t walk.
  • Reverse hyper, various stretches, KB swings, more stretches, hate life.
  • Circuit – 5 rounds: Arm over arm rope pull, 10 Med ball throws, 20 Torsonator alternating dynamic presses, 10 Med ball side slams, 50 Med ball slams.


  • Glute still hurts. Moving is good. Sitting is bad.

Don’t know how I did it. My form was good, it was just a warm up set and it should not have been an issue. So Sunday I  have DOMS from the training, bruises, swollen forearms from the log and a glute that doesn’t work. First thing tomorrow I am booking myself into the physio.

On the up side, it was 6 hours training all up though, so I got in a good amount.

The Week Before The Comp

So I have now done all my heavy lifting before the comp this weekend. I feel I have failed craptacularly.

Last of the heavy stuff:

  • 2 x 2 deadlift @ 117.5kg – Hitched first rep but managed to correct for the rest. Confident I’ll hit 120 on the day.
  • 2 x 2 bench with pause @ 47.5kg – Annoyed as I should have hit 50, but I could not even do 1 rep at 50, even though I have done it before.
  • 2 x 2 squat – Hit 2 reps @ 95kg but apparently they were not deep enough. Failed 2nd set so dropped to 82.5kg for 2 reps which was easy.

Last weekend I did some strongman training. By some, I mean 4 hours. I finally flipped that 220kg tyre, did some lightish farmers walks (50kg?), managed a short yoke walk (135kg), did a bunch of Conan’s carries (55kg), a bunch of log clean and jerks (40kg) and some 40kg sandbang shouldering. Chased that down with some arm over arm rope pulls, sled drags, sledge hammers and jumps. I think I have not recovered from this yet so hopefully that explains my terrible squats last night.

The comp is this weekend…. so kinda concerned about my terrible lifts, but at the same time I do plan on resting up so maybe I’ll hit the numbers I want.

I’ll take bets. What numbers do you think I’ll get this weekend? 😉