theCOMPOUND

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from theCOMPOUND, Reading.

[03/15/15]   Built up to a easy 260kg deadlift... Failed 280kg twice!!!
Dropped to
250kg for a double (just missed the 3rd)
230kg for a triple then
210kg for 4reps

Log 3sets of 6speed reps with 93kg then
30reps with 43kg in 2m 35s 😖

[11/10/14]   Conan week7:

Gonna have to have a do-over... No idea why but couldn't shift 255kg!!!

Deadlift
255kg x F

Speed deadlifts
210kg 3sets x 3reps

Assistance s**t:

Power Shrugs
160kg 2sets x 5reps

SLDL
160kg 2sets x 5reps

B/O row
100kg 2sets x 5reps

Pull-Ups
BW+10kg 2sets x 5reps

Good Mornings
100kg 2sets x 5reps

Con curls
10kg x15reps
12.5kg x12reps
15kg x9reps
10kg 2sets x 12reps

[11/03/14]   Conan week6:

Deadlift
240kg x 2reps

Speed deads with 120secs recovery
200kg 3sets x 3reps

Power Shrugs
150kg 3sets x 5reps

SLDL
140kg 3sets x 5reps

B/O row
90kg 3sets x 5reps

Pull-Ups
BW 3sets x 5reps

Good Morning
90kg 3sets x 5reps

Back on target... Much more comfortable tonight, upped the weights on assistance stuff (",)

[10/27/14]   Conan Deadlift week5:

225kg 3sets x 3reps

Speed deads (120secs recovery)
180kg 3sets x 3reps

Assistance (90secs recovery)

Power Shrugs
140kg 3sets x 5reps
SLDL
130kg 3sets x 5reps
B/O row
80kg 3sets x 5reps
Pull-Ups
BW 3sets x 5reps
Good Mornings
80kg 3sets x 5reps

First session as a 29year old...
Thought this was gonna be a breeze after the past 4weeks, couldn't have been more wrong!!!

[10/20/14]   Conan week4:

Deadlift
250kg x 2reps

Speed deads (120sec recovery)
210kg 5sets x 3reps

Really not feeling the speed work, I'm sure my 250 double was quicker!!!

Assistence circuit, 3rounds:

SLDL 130kg x 8reps
B/O row 80kg x 8reps
Pull-Ups BW x 8reps
Good Morning 70kg x 8reps

Upped the weights this week as I'm finding it to easy to get through.

[10/13/14]   Conan week3

Deadlift
240kg x 2reps

Speed deads with 90sec recovery
200kg 6sets x 3reps

Assistance circuit x3 rounds:

SLDL 120kg x 8reps
B/O row 70kg x 8reps
Pull-Ups BW x 8reps
Good Mornings 60kg x 8reps

Tough week... Speed deads were rough and not speedy at all!!!

Had some lunch

Biceps - Triceps - Abs

[10/06/14]   Conan week2
225kg x 2reps

Speed deadlift (90secs recovery)
180kg 8sets x 3reps

Assistance circuit x3 rounds
SLDL 120kg x 8reps
Football B/O row 60kg x 8reps
Pull-Ups BW x 8reps
Good Morning 60kg x 8reps

[09/29/14]   Deadlift
210kg x 2reps

90secs recovery
170kg 8sets x 3reps

Circuit x3 rounds:
SLDL - 120kg x 8reps
Football B/O row - 60kg x 8reps
Pull-Ups - BW x 8reps
Good Morning 60kg x 8reps

15/09/2014

Britain's Strongest Man 2014

BNSF Britain's Strongest Man 2014 (under90kg)
http://youtu.be/sGo3Pgf7wvE


Event1 Max Log
opening weight of 95kg then up to 105kg, 115kg, 120kg then only me and Mike successfully completed 125kg and both failed 130kg... it was a quick turn around and the more people that failed the less time we had to recover for the next lift!!!
joint 1st with Mike

Event2 350kg tyre flip into 150kg finger (3flips of each)
only a second between me and Mike on this but he came out on top which left me a point behind!!!
2nd place - Mike 1st

Event3 220kg Conan’s
this was something that I hadn’t been able to train... had tried it once a few weeks ago and got 3laps!!! almost everyone had exceeded this by my turn, but I surprised myself and made 4.6 laps. I could hear Kelv and Helz in the crowd screaming advice which really helped push me on.
3rd place - 2nd 4.7laps - 1st Mike 5laps

Event4 Deadlift 220-240-260 into 15m run with a 250kg frame
I was now 3points behind Mike with 3events to go. I knew this would be a strong event for me, just needed a few guys to come between me and Mike!!!
I completed the course in the fastest time, 26secs quicker than 2nd place Ceri and Mike came in 4th.

Event5 180kg arm over arm into drag 15m
Now tied for 1st place again I was hoping to build a gap on this event... I won it with 29secs but sadly Mike managed to scrape a 2nd place with 31secs!!!

Event6 120kg atlas stone over 52" yoke
being 1point ahead of Mike was good but not ideal... 3rd place was 27points behind us so we were guaranteed the top spots.
up last I got to see how many reps everyone else had got, some really impressive lifting with some 7s and 8s and a couple of guys on 9reps!!! Mike had got 10reps so I needed to match that to take the title. 9reps would’ve meant sharing points!!!
I managed 9reps and as I set up to do the 10th the official said 5secs so I rushed and messed the pick up and didn’t get it high enough to get over the bar!!!


winning 3events - 2nd in 2events - 3rd in 1event would normally be enough to win the comp
Mike 1st in 3events - 2nd in 2events - 4th in 1event but sharing the points in the stones means Mike retained the title for another year (",)

description

[09/07/14]   Light final events session

Log Push Press 1clean
50kg x 3reps
70kg x 3reps
90kg x 2reps
95kg x 1rep
105kg x 1rep
115kg x 1rep

Arm/Arm-Drag
160kg x 15m
160kg x 15m (32sec)

Axle Deadlift - farmers
225kg x 3reps - 120kg 15m

Front yoke conans thingy
170kg x 45m

Tyre Flip
400kg x 3reps

Stones over 52" yoke
110kg x 3reps
125kg x 3reps
140kg x 3reps
125kg x 6reps
110kg x 6reps

Reverse stone run (52"platform)
140kg x 1rep
125kg x 1rep
110kg x 1rep

[09/01/14]   I've done some dumb s**t in my time, grip orientated exercises in the rain has gotta be near the top of the list!!!

Farmers
60kg x 30m
100kg x 15m

9" Axle Deadlift
145kg x 3reps

9" Axle 185kg x 3reps into Farmers 110kg x 15m

9" Axle 220kg x 3reps into Farmers 120kg x 15m

18" Axle 260kg x 3reps into Farmers 130kg x 15m

[08/19/14]   Football Bar Seated Press
50kg x 3reps
70kg x 3reps
80kg x 3reps

90kg 6sets x 3reps 60sec recovery

Scull Crusher
40kg x 6reps
50kg x 6reps
60kg x 6reps

Bench Press
110kg x 3reps
130kg x 2reps
140kg x 1rep

Tricep isolation stuff (",)

[07/23/14]   Had an awful session today:

Log Push Press (1clean)
45kg x 3reps
75kg x 3reps
95kg x 3reps
105kg x 2reps
110kg x 2reps
115kg x 1rep

Log Cleans
120kg x 1rep
130kg x 1rep
140kg x F (not far off)

Viper Log Press
95kg x 3reps
95kg x 2reps
100kg x 2reps (about the only good thing that happened today)

Log Press Strict (red bands)
65kg x 3reps
65kg x 3reps
65kg x 3reps

Log Push Press (red bands)
75kg x 1rep
80kg x 1rep
85kg x F (close)

Worst session I've had in ages!!!

20/07/2014

over 4x bodyweight farmers (180kg each hand) @87kg bw

15/07/2014

Big thank you to all the girls that attended the coaching session on Sunday... Really looking forward to BNSF Britains Strongest Woman on the 10th August 😘 xXx

12/07/2014

Started prep for BNSF Britains Strongest Man today... Feeling broken 😖
on the plus side I'll be coaching the girls 2mos so I can take it out on them xXx

08/07/2014

Any other ladies interested in the coaching session this Sunday let me know and I'll ping you the details xXx

[07/07/14]   We will be running another coaching session for girls this Sunday, mainly aimed at those competing at BNSF Finals but anyone is welcome...

Email me for details
[email protected]
or contact us via Facebook
xXx

[07/07/14]   Bench Press
70kg x 6reps
80kg x 6reps
90kg x 6reps
100kg x 6reps
60sec recovery
110kg x 5reps
110kg x 5reps
110kg x 5reps
110kg x 5reps
110kg x 4reps

Zpress into Upright row
50kg x 6reps - 50kg x 6reps
50kg x 6reps - 50kg x 6reps
50kg x 6reps - 50kg x 6reps

Biceps - Triceps - Abs

05/07/2014

Photos from theCOMPOUND's post

[07/02/14]   Log Push Press 1clean
45kg x 3reps
65kg x 3reps
85kg x 3reps
105kg x 3reps
115kg x 2reps
115kg x 1rep

Log Cleans
125kg x 1rep
135kg x F
130kg x F
Cleans have always been p**p for me so gonna put some effort into making them better!!!

Log Press Strict (red bands)
65kg x 3reps
65kg x 3reps
65kg x 3reps

Stones to 52inch
125kg x 3reps
140kg x 1rep
140kg x 1rep
140kg x 1rep
140kg x 1rep
140kg x 1rep
Gonna have to start using tacky again, damaged myself a few times dropping it!!!

[06/30/14]   Rope Face Pulls into flat bench
30kg x 6reps - 70kg x 6reps
35kg x 6reps - 90kg x 6reps
40kg x 6reps - 110kg x 6reps
60sec recovery
50kg x 6reps - 120kg x 6reps
50kg x 6reps - 120kg x 6reps
50kg x 6reps - 120kg x 4reps

Zpress (bar at nose height)
50kg x 6reps
60kg x 6reps
70kg x 4reps

3inch Deficit Deadlift (beltless)
100kg x 3reps
150kg x 3reps
170kg x 3reps
190kg x 3reps
210kg x 3reps

Biceps and abs to finish

[06/29/14]   Log Push Press 1clean
45kg x 3reps
65kg x 3reps
85kg x 3reps

Log Press
105kg x 1rep
115kg x 1rep
120kg x 1rep
Felt off from the start so didn't feel like going any heavier and getting squished

Farmers Deadlift (strapless)
110kg x 1rep
130kg x 1rep
150kg x 1rep
170kg x 1rep PB
Failed this with straps 6months ago!!!

Arm/Arm-Drag 15m/15m
110kg x 15m
180kg x 15m
220kg x 15m
Hated this the other day, still hate it today... The last set took ages and a lot of cussing!!!

Tyre Flip
400kg x 3reps
400kg x 3reps

[06/25/14]   Log Push Press (1clean)
45kg x 3reps
65kg x 3reps
85kg x 3reps
105kg x 3reps
115kg x 2reps
120kg x 1rep

Log Press Strict (red bands)
45kg x 3reps
65kg x 3reps
65kg x 3reps

Stones to 52"
125kg x 6reps
125kg x 6reps
125kg x 6reps

[06/23/14]   Bench Press
60kg x 9reps
80kg x 9reps
100kg x 9reps
120kg x 3reps
130kg x 3reps
140kg x 1rep

Bench with green bands
60kg x 9reps
80kg x 9reps
90kg x 5reps

Barbell Row
60kg 3sets x 9reps
80kg 3sets x 6reps

Upright Row
60kg x 9reps
60kg x 9reps
60kg x 9reps

Shoulder isolation and bicep/tricep stuff

[06/22/14]   18" Deadlift
165kg x 3reps
205kg x 3reps
235kg x 3reps

270kg x 1rep
280kg x 1rep PB (only 10kg off my floor pull)
300 x F

Tyre Flip
400kg x 3reps
400kg x 4reps
400kg x 5reps

Circus Dumbell press
58kg x 2reps LnR
58kg x 4reps 2Ln2R
58kg x 6reps 3Ln3R
First time I've been able to press on my left for ages (",)

[06/19/14]   Deadlift
70kg x 6reps
110kg x 6reps
150kg x 6reps
180kg x 3reps
220kg x 1rep
240kg x 1rep
260kg x 1rep
240kg x 3reps
240kg x 3reps

Was really happy with how these were going until I realised I'd miscalculated the weight by 10kg... Still an ok session considering I'm sore from log and stones yesterday!!!

Finished with biceps and abs (",)

[06/18/14]   Log Press 1clean
45kg x 3reps
85kg x 3reps
105kg x 3reps
115kg x 1rep
120kg x 1rep
125kg x 1rep

Stones 52" (30secs between sets)
110kg x 3reps
110kg x 3reps
110kg x 3reps

Been a while since I've done heavy log, felt nice not to have to rep the s**t outta stuff and hit comfortable singles
Wanted to do more on stones but had my sleeves on to tight and lost the use of my hands, that's why the rest period was so short!!!

15/06/2014

BNSF south qualifier 2014

http://youtu.be/O9VPMouI49I

description

[06/08/14]   Axle Press F2OH
55kg x 3reps
55kg x 3reps
75kg x 9reps

Yoke [email protected]
130kg x 30m
200kg x 30m
240kg x 30m

Front Squat onto blocks
110kg x 6reps

OH shot Throw
7.5kg x 13m

Torrential rain made things exceedingly tough so cut the session short and drove down to WHS to watch the comp!!!

[06/04/14]   Axle Press F2OH
55kg x 3reps
65kg x 3reps
75kg x 12reps
95kg x 3reps
95kg x 3reps
95kg x 3reps

Yoke
130kg x 30m
Su***de
210kg x 60m
Yoke
230kg x 15m
280kg x 15m

Farmers
60kg x 30m [email protected]
100kg x 15m

Farmers/Yoke
Farmers: 110kg x 15m
Yoke: 280kg x 15m

Nice little session with Ceri, really impressed with his efforts... Defininatly a contender at the naturals!!!

[06/03/14]   Deadlift
70kg x 6reps
110kg x 6reps
150kg x 6reps
180kg x 6reps
180kg x 6reps
180kg x 6reps

Front Squat 15kg plates attached to green bands
100kg x 1rep
100kg x 3reps
100kg x 6reps
120kg x 3reps
120kg x 6reps
120kg x 9reps

Glad I tested this set up before the comp, even being careful the plates were pinging all over the place... Gonna go with apolon wheels onto blocks instead or someone may get killed by a flying keg!!!

[06/02/14]   Bench Press superset
60kg x 9reps into 25kg rope curls x9reps
80kg x 9reps into 30kg rope curls x9reps
100kg x 9reps into 35kg rope curls x9reps

110kg x 6reps into 25kg EZbar curls x9reps
110kg x 6reps into 25kg EZbar curls x9reps
110kg x 6reps into 25kg EZbar curls x9reps

RIP60 flys superset
x12reps into 35kg EZbar curls x9reps
x12reps into 35kg EZbar curls x9reps
x12reps into 35kg EZbar curls x9reps

Feeling rough again, thought I was over it now!!!

01/06/2014

Naturals run through


Axle Press
53kg x 3reps
73kg x 3reps
90.5kg x 9reps 75secs

Deadlift
130kg x 3reps
170kg x 3reps
210kg x 12reps 75secs

Farmers
60kg x 15m

Yoke
130kg x 15m
250kg x 15m

Farmers/Yoke
Farmers: 110kg x 15m
Yoke: 280kg x 15m
17.93secs PB

Front Squat
80kg x 3reps
100kg x 3reps
120kg x 10reps 75secs

OH shot Throw
7.5kg x 13m

http://youtu.be/4-MLsi99Uoc

http://youtu.be/4-MLsi99Uoc

Videos (show all)

over 4x bodyweight farmers (180kg each hand) @87kg bw
130kg logI've added 10kg to my PB in 3weeks... I'm awesome (",)
When log pressing goes bad... Leg is killing me now!!!
120.25kg log PB (",)

Location

Address


Reading
RG5 3
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