Come home Rhondda boy

Thursday night

Late home from work, wanted to make Catts but too late.

Had to settle for:

32kgs KB power snatches from hang position x 3 x 5 each hand

5 second holds with Rolling Thunder on 60kgs x 5 sets each hand

Pinch plate lifts - some warm ups with the 10kgs and then got the 15kg's up for a change

Lots of abs - Russian twists, ab wheel, weighted sit ups.

Driving down to Bournemouth tonight for the weekend at the WPC "Worlds" to help out and hopefully watch some big lifting. I'm more looking forward to the chance for a slurp with some old mates that I don't se all that often.

Funny how thats the bit we miss the most

Missed you last night mate You need to get work told

Nice solid KB workout though mate

Solid home session Dia.

kettlebells done me good and you must have a go next time you come down to pett bob andy !

top work pork ...the next step is videos of you doing some nasty KB work ! what a treat that would be !!

porkster ...

I made another 'timer' this one goes with the 'kenneth jay VO2 max' which you may or may not have watched , worth a look

15 on 15 rest x 16 rounds - 8 mins work ..for starters

long drive to bournmouth mate ! why isnt bolton lifting do you know ?

I hope to join you on Tuesday Dai and bring three young lads along with me if your power rack can cope with the numbers?

It cant, tell them to f**k off

Be good to see you Martin, but surely not squatting?

martin will be wearing his golden coaches sports jacket !!

Boar wins the prize. I might shock everyone and do some deads though. But not in the power rack.

Masters next year !. Fu**ing knew you were older than me Dai , Welsh git

Whats Martin holding in his hands in that avatar of his ?

Monday - Parental duties prevailed and went to see a concert which my daughter was singing in.

Quick loosener with Jonny's 30/15 programme and a light 16kgs bell - only took 10 minutes and better than doing nothing. Weighing 110kgs bang on.

Squats and some deadlifting tonight with a bit more weight than last week. The aim being to get it back up to 265kgs for triples before Christmas with a view to moving on from there. I want to try and do a bit more volume on the deadlifting after speaking to some of the Russians about their crazy high volume training down in Bournemouth.

Russain routines are the future mate

I plan to bring a camera to get a vid of some of your lovely jubilee squats

Working late, so only made Catts by a whisker, pushed for time.

Good crowd in the house.

Deep knee bends

140x3
180x3
220x3
255x3 (not light, not heavy)

Deadlift

110x3
150x3
190x3
230x3 (very slow - still lacking back stength)

The squats feel good, the deads need a lot of work.

Ymlaen!!