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2015 Hopefully a year with no injury and more consistency

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DL1987Icon2015 Hopefully a year with no injury and more consistency29-12-2014 @ 22:05 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
2014 was a year filled with myself letting myself down. Stupid injuries, laziness and lack of commitment stopped me achieving what I wanted. 2015 and I am refocused and just about injury free. I will keep my training smart and only have myself to blame if I continue to fail my expectations. Goals for this year is to get in shape to be competitive at either u105kg or u90kg by the end of the year.
dannyboy73Icon...29-12-2014 @ 22:43 
Mask it or Casket !!
Member 4600, 7782 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Best of luck.

Will you be using a system?
DL1987Icon...29-12-2014 @ 22:53 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
dannyboy73 said:Best of luck.

Will you be using a system?


it's hard to stick to a set training plan with the work I do so will just take it day by day. But will be doing about a 10 week training cycle focusing on getting my strongman events up to par
DL1987Icon...30-12-2014 @ 11:04 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
First session of the journal. Worked out 8am and felt fooked but happy with the session

Front squat
25kg 1x8reps
55kg 1x2reps
85kg 1x2reps
Belt on
115kg 2x2reps
130kg 1x2reps
140kg 1x2reps
100kg 1x8reps

Speed deficit deadlift
80kg 8x2reps 30 second rest

Leg press
120kg 2x20reps

Leg extension/leg curl
3x10reps /3x10reps
DL1987Icon...30-12-2014 @ 11:04 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
First session of the journal. Worked out 8am and felt fooked but happy with the session

Front squat
25kg 1x8reps
55kg 1x2reps
85kg 1x2reps
Belt on
115kg 2x2reps
130kg 1x2reps
140kg 1x2reps
100kg 1x8reps

Speed deficit deadlift
80kg 8x2reps 30 second rest

Leg press
120kg 2x20reps

Leg extension/leg curl
3x10reps /3x10reps
DL1987Icon...30-12-2014 @ 18:44 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Post Edited: 31.12.2014 @ 10:52 AM by DL1987
PM session

Trying to increase my fitness and drop a little excess weight so done a bit of strong man cardio.

Medley of death
Prowler 30 meters
Keg carry 30 meters
Tyre 5 flips
Log press x10reps

http://youtu.be/LLmjB0bEf40



4 times through in 20/25 minutes

Farmers hold 32 mm handle
75kg 4x 10 seconds
bezaIcon...30-12-2014 @ 18:50 
I hit a pb today with a chest infection
Member 3283, 1921 posts
Sounds likes my year too mate, hope 2015 goes injury free
DL1987Icon...31-12-2014 @ 08:40 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Post Edited: 31.12.2014 @ 08:41 AM by DL1987
7.00am session before work

Iso chest press machine bottom pronated grip
Empty 1x15reps
20kg 1x15reps
40kg 1x15reps
Top grip
40kg 2x10reps

Flat dumbbells
14kg 1x15reps
22kg 1x15reps
30kg 1x15reps
36kg 1x10reps

Machine flys
60kg 1x15reps
75kg 1x15reps
82.5kg 1x15reps
90kg 1x15reps

Decline bench
60kg 1x20reps
70kg 1x12reps

Cable flys
3x20reps

Tricep extensions cables
3x15reps
DL1987Icon...02-01-2015 @ 13:24 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Worst sleep ever must of had about 3hours

Training 11am

Bit stretch and warm up

Back squat
25kg 1x8reps
65kg 1x5reps
85kg 1x5reps
105kg 1x1rep
125kg 1x1rep
Belt and sleeves
145kg 1x1rep
165kg 1x1rep
185kg 1x1rep
145kg 1x8reps 1x6reps (had nothing left for these to tired from lack of sleep)

Lat pull downs (far gripz) thumless grip
Stack 9 1x15reps
Stack 11 1x15reps

Stack 13 1x15reps

Machine row
4x10reps

Light shrugs
4x20reps

Foam rolling and stretching to finish
DL1987Icon...03-01-2015 @ 15:47 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Dumbell
Few warm ups
2x10reps each arm
2x3reps each arm
37.5kg 3x1rep each arm
60kg 5x1reps rep each arm
60kg 1x5reps each arm

Yolk
220kg 1x 20meters
260kg 1x20meters
300kg 3x20meters

Tyre flip 380kg Farmers 80kg
4 flips 30 meters
4 flips 30 meters
4 flips
DL1987Icon...04-01-2015 @ 12:06 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Push press
25kg 1x5reps
35kg 1x5reps
45kg 1x5reps
55kg 1x5reps
65kg 1x5reps
75kg 1x5reps
85kg 1x5reps
95kg 1x5reps
105kg 1x5reps

Lateral raises
10kg 4x10reps

Front raises
10kg 4x10reps

Foam rolling and shoulder mobility
bezaIcon...04-01-2015 @ 13:35 
I hit a pb today with a chest infection
Member 3283, 1921 posts
Nice work mate
DL1987Icon...10-01-2015 @ 19:47 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Been on holiday to centre parcs for a week and just got back. Training for Northen u90s starts from now. Need to loose 15 kg by May

Warmed up on barbell press
25kg 1x15reps
45kg 2x10reps

Log press
90kg 3x2reps
100kg 1x3reps 1x2reps
90kg 2x3reps

Farmers
100kg 1x40meters d+t at 20meters
Dropped weight as trap and shoulder still pulling
75kg 3x40meters no drop

Yolk
240kg 1x40meters

Left it there was tired off my holiday and it was s**tty conditions
DL1987Icon...12-01-2015 @ 21:53 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Squat
20kg 1x10reps
50kg 1x5reps
80kg 1x5reps
110kg 1x5reps
140kg 1x5reps
Belt and sleeves
160kg 2x5reps
Felt desperately weak don't know what's going on tonight
No belt or sleeves
100kg 3x10reps

DOH Deadlift
70kg 1x2reps
110kg 1x2reps
150kg 1x2reps
170kg 1x2reps
190kg 1x2reps
Left deads there still pulling at the back of left shoulder but getting better

Walking lunges
Bodyweight 2x30steps

finished was half happy with the session seen as I am still recovering off my holiday!!
DL1987Icon...13-01-2015 @ 11:52 
Member 5105, 667 posts
SQ 220, BP 165, DL 270
655.0 kgs @ 98kgs UnEq
Legs a bit sore off yesterday so done some mobility and foam rolling

Front squat
20kg 1x10reps
60kg 1x3reps
80kg 1x3reps
90kg 3x5reps

Strict press
20kg 1x10reps
30kg 1x5reps
40kg 1x5reps
50kg 1x5reps
60kg 1x5reps
70kg 1x5reps
80kg 5x2reps

Seated Dumbbell press
20kg 1x15reps
26kg 1x12reps
28kg 1x12reps
30kg 1x8reps

Front raise
12.5kg 3x10reps

Frame shrugs +
40kg 1x15reps
60kg 2x15reps

Machine rows underhand grip
50kg 4x10reps

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