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New year, new goals, new ideas.

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dazzachapIconNew year, new goals, new ideas.08-01-2012 @ 17:45 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
2012 wish list ,
train smarter and keep injury free.
Do the world athletics decathlon masters.
Shot putt over 14m
Get my sprint time down
Do a weight lifting comp.
Hopefully do another SM comp.
Try to keep my current weight and up my strength power ratio.

BW now 90 kg.
Warm up stretch
First real session in a while, so bit of everything.
Shoulder press with DL shrug bar, worked up to 5x5, 80kg.
Squats up to 3x10, 120kg
DL up to 2x10, 180kg
Lots of core , cool down and stretch.
No sore bits............ result
mikedIcon...09-01-2012 @ 16:04 
Scottish champion (105 pensioners)
Member 363, 627 posts
Look forward to reading your progress mate....quite an all rounder!! Cool
dazzachapIcon...09-01-2012 @ 21:01 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
miked said:Look forward to reading your progress mate....quite an all rounder!! Cool


Cheers mike.

Tue 9th

Warm up stretch 30 mins

Flat bench

Warm up with bar ( lots )
20 x 40
15 x 60
10 x 80
10 x 100
10 x 120
8 x 130
20 x 100
Speed dips 3 x 40
Set of sit ups between each set
Stretch out chest

Medicine ball plyo push press.
dazzachapIcon...14-01-2012 @ 13:50 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Fri 13

Warm up stretch 30 mins

Various sprint drills, fast feet ladder work etc

10 x 60 m various tempo up to about 85%

Box jumps, work up to 55.

Standing long jump x 4
Stretch out calf, achilles.

Power Snatch

Up to 60 kg 5 x 5 x over head squat each rep.

Power cleans

Up to 80kg 5 x 5 x front squat each rep

Dumbbell snatch

Up to 50kg each hand x 5 x single arm OH squat.

Pull ups 3 x 10 dynamic

Stretch and cool down
dazzachapIcon...16-01-2012 @ 13:44 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Sat 14th

All cardio stuff rowing, running machine, stretching.

Sun 15th

as above +

Single arm Seated dumbell press,keeping feet as close as stability would allow.

started light, 5 kg jumps up to 40kg x 10 x 2 per hand L, second set with R 37.5KG

Pull ups 4 x 10 palms forward slow down quick up.

Core work, light jog, stretch cool down.
dazzachapIcon...16-01-2012 @ 21:06 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Mon 16th

Warm up stretch 30 mins

Back squat

Loads with bar
20 k increments up to 130 x 10 x 3

Jump squats

100 k x 5 x 5

Decline bench narrower grip

Plenty warm up with bar

20 k increments 10 reps per set up to 130 , 8 x 140

dips

30 , 40 , 50

Inverted rows feet on Swiss ball

2 x 20 shoulder width grip , 2 x 20 wide grip

Light abs ,

stretch
dazzachapIcon...19-01-2012 @ 21:39 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Thu 19th

Good warm up and stretch

Running stuff on track various

Shoulder press

Bar x lots

Worked up10 kg increments to strict single 105 kg

Front squat with 13" log

5 x 60, 70, 80.
3 x 85
1 x 90 f2
( first time trying, a keeper)

Strict log 5 x 5 x 80

Rack pulls

3 x 10 x 250

Stomach, core work, light stretch to finish
dazzachapIcon...21-01-2012 @ 16:49 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Post Edited: 21.01.2012 @ 16:50 PM by dazzachap
Sat 21st

Weight this morn 90.8

Warm up stretch,

Abs, various

Broom handle stretches,

Leg press

Worked up in 20 kg increments, 10 rep sets, bare frame approx 80 kg.

Up to 300 in plates. X 2 x 10.

More broom handle work,

OH Squat 3x 5 bar, tight shoulders today, leave it there.

Clean pulls

5 x 60
5 x 80
5 x 100
3 x 120 x 2

Deadlift (first time in a while over 200)
OH hook
5 x 140
5 x 160
5 x 180
5 x 200
5 x 220
5 x 230

Reverse grip
10 x 220 T&G
15 x 180 T&G
T&G all felt comfortable with good speed off floor.

Stretch out back and hams, and more broom handle work.
dazzachapIcon...22-01-2012 @ 17:10 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Sun

Indoor track session

Warm up, stretch out

Various drills

10 x 100m striders, alternate fast heel to butt, and high fast knee lift.

Medicine ball plyo push presses against wall, 10 kg ball

5 k indoor shot in cage, 15 standing puts, tech day.

OH Squats

Broom handle stretches

Up to 70k x 8 x 3

1/2 hr floor stretching
dazzachapIcon...24-01-2012 @ 21:14 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Tue

Usual warm up, stretch.

Front squat

Plenty with bar to stretch out legs
5x 60
5 x 80
1 x100
1 x 120
1 x 140
1 x 160
1 x 170
1 x 180
Been a while so curious where strength was prob had another 5 kg there.....

Strict press

60 x 5 x 2
80 x 3 x 2
90 x 1
100 x 1

C&P

60 x 5 x 2
80 x 5
Fast as I can overhead.
dazzachapIcon...05-03-2012 @ 16:24 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
working overseas for a mth so not a lot going on worth logging.

Body weight 89.5 this morn.

this wks highlights, happy i can consistently strict 100 now, shoulder improving .
bench, upto, 170 flat t&g, incline 130,185 decline, break has brought me some uperbody strength even with slight body weight drop. Eating a lot of red meat when away compared no normal.

No deads, cleans, snatch, squats or sprints attempted since Jan, DOMS, here we come the next couple of wks.
dazzachapIcon...09-03-2012 @ 11:29 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Tue 6th

Warm up and sprint session, 6 x 100 80% seriously unfit...
various plyos, core work, stretch out to cool down.

Thu 8th,

Descent warm up stretch,

Front squats

Up to 3 x 3 x 145 felt heavy tonight..

2 x 5 x 145 back squat no speed at all out of the hole.

Cleans

plenty of clean pulls to warm up

Worked up to 5 x 5 x 95

Deads

up to 5 x 5 x 200

Everything feeling slow and heavy tonight, can only get better.

Drop snatch.

Seen someone do these on here thought i would give a go,

up to 45kg for doubles, not sure if your supposed to drop straight underneath from a static, or pop up slightly before dropping, shall investigate.
requires more co-ordination than i thought...

stretch out.
dazzachapIcon...13-03-2012 @ 12:11 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Sat 10th
Did usual warm up and stretch

Too nice a day to be inside, went out to track and threw some Shot, javelin and discus, good conditioning and technical day.
Couple of 200'striders to finish off.

Mon 12th

Warm up stretch
Sprint drills fast feet, plyos double single foot bounding.
Finish off with 6 x 100's 75/80%

Snatch pulls lots to warm up.
2 x snatch pulls 1 x power snatch per set 3sets each weight 5k increments 60-85kg.
Shoulder and wrist not bad when i take the time to stretch out.

Snatch deadlift
up to 3 x 3 @ 170kg, straps
hook grip reg deads 2 x 10 @180 fast.

Pull ups x 100 took about 8 sets.


Cooldown stretch out.
martinbIcon...13-03-2012 @ 12:12 
Avatar
Grass fed
Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
2 places just opened up in the Aberdeen comp
dazzachapIcon...13-03-2012 @ 12:36 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
martinb said:2 places just opened up in the Aberdeen comp


Martin,

Yeah seen that,no where ready for a strongman comp right now, maybe do the 105's again this yr as i enjoy Andy's comps and like the look of the events this yr, who knows maybe the 90's, dropped to 90-91 for my athletics this year, and dont seem to have lost any strength, so who knows.
With the weights being thrown around these days,really think strongman is a youngman's game now, as much as i love competing, i have to pick my comps well in advance and try and make sure im conditioned otherwise i just seem to break.

Mike manages well enough but i think he is def an exception to the rule.....

Good luck on the 25th anyway, will be along to cheer everyone on.

If your planning to come up the night before,gimme a shout, i dont mind putting a couple of guys up and the gyms only 200m up the rd.

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