Flash A-ah

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training looking solid mate

Was it like staring into the future?



Think I'm coming to Melton with the Doris next Saturday, you about?

Thanks mate, feel solid to be honest, just need next week to fine tune some things and I'll be good to go. Comp is on the 6th March. I fly out on the 4th. Events are 68kg giant dumbbell for reps, 280 yoke for 30m, 120 farmers 20m, deadlift medly of bar axel and car for reps. Then top 4 go through to final which is max log and mystery event. Should be good, weights aren't an issue for me, just need to get quick.

Cheers Dom, I feel good again. Glad I took the month off over December, it's helped me come back fresh.

apart from the fact a mo-hawk aint been possible for 20 years..........yes



probably doing a delivery down south, what gives in melly town?

In melly to get a suitcase for my trip. Going the market, you still away?

Sunday 22/2

Arnold's prep week 7 session 5

Events @TWG

Giant dumbbell clean and press

10kg x5
28kg x5
39kg x5
51kg x5
57kg x5
62kg x5
68kg x7 PB
68kg x5, x5

Yoke - 30m course, drop turn @15m

50kg
130kg
170kg
210kg
270kg

Farmers - 20m course no drops

25kg
65kg
95kg
95kg
95kg x40m, real fast

Log

60kg x3
70kg x3
80kg x3
90kg x3
100kg x1
110kg x1
115kg x1
117.5kg x1 decent enough
80kg x10 strict

Decent enough

Wednesday 26/2

Arnold's prep week 8 session 1

Mixed up all exercises to focus on speed and strength this week, it's gone well. Did want to go to heavy and risk injury, feel on point.

Power clean and push press

40kg x3, x3
60kg x3, x3
80kg x3, x3
90kg x1
100kg x1
110kg x1

From rack

115kg x1
120kg x1
125kg x1

Power clean

60kg x3
80kg x3
90kg x3
100kg x1
105kg x1
110kg x1
112.5kg x1
115kg x1

Deadlift - no straps

60kg x3
100kg x3
140kg x3
180kg x2
200kg x2
230kg x2, x2, x2 - this was good considering if haven't lifted without straps for ages

Bench press

60kg x3
100kg x3
130kg x3
150kg x3
152.5kg x3
155kg x3 PB

Ab plate twists - 25kg x20, x20, x20 superset with
V sit ups - 25kg x10, x10, x10 superset with
Plank - 3x 30seconds

Good!

Arnold's prep week 8 session 2

Power clean and strict press - 1 clean per set

40kg x3, x3
60kg x3, x3
70kg x3
80kg x3
90kg x1
95kg x1
80kg x6

Power clean + 1 jerk

60kg x3
80kg x3
90kg x1
95kg x1
100kg x1
105kg x1
110kg x1

Pause squat

60kg x3, x3
100kg x3
120kg x3
140kg x3
160kg x3
170kg x1
180kg x3

Hanging knee raises - 3x10 superset with
Hanging knee raises - 3x10 superset with
Plank - 70 seconds x3

All good and quick sets. Happy with where I am at the moment. Can't wait to fly.

Word!

Friday 27/2

Arnold's prep week 8 session 3

Power clean and jerk

60kg x3, x3
80kg x3
90kg x1
100kg x1
105kg x1
110kg x1
115kg x1, x1

Paused front squat

60kg x3, x3
100kg x3
120kg x3
130kg x1

Slingshot bench

60kg x3
100kg x3
120kg x3
140kg x3
150kg x3
170kg x3

RDL into shrug - 120kg x6, x6, x6
Woodchop - 3x20 superset with
Weighted standing crunch - 3x20m

No dramas, events tomorrow then I'm ready.

Word!

Sunday 1/3

Arnold's prep week 8 session 4

Events @TWG

Giant dumbbell clean and press

10kg x10
28kg x10
39kg x10
51kg x5
57kg x5
62kg x5
68kg x7 in 60 seconds
68kg x5

Yoke - 30m course, drop turn @15m

60kg
140kg
180kg
220kg
220kg
220kg - speedy as fook

Farmers - 20m course, no drops

25kg
65kg
85kg
105kg
120kg - quick and grip wasn't moving
90kg
90kg

Log clean and press

40kg x10
60kg x6
70kg x3
80kg x3
90kg x3
100kg x2
105kg x2
110kg x1
115kg x1
117.5kg x1

And that as the say is that. Rest up and fly out Wednesday, can't wait. Have done a montage video of weeks 5-8 of training and will add below. Thanks for staying interested those that did.

Word!

Video for all interested

Great video mate dat dumbell was great iv been following your progress and personally I think your on another level atm great work

Awesome lifting matey. Can't wait to see how you do at the comp.

very well done mate, all the best

That's was a rather great video to watch!
Your overhead is insane! you make mincemeat of that DB too bud.
Good luck for the comp, look forward to seeing how you get on