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dazzachap | New 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 285680.0 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 | ||
miked | ... | 09-01-2012 @ 16:04 | |
Scottish champion (105 pensioners) Member 363, 627 posts | Look forward to reading your progress mate....quite an all rounder!! | ||
dazzachap | ... | 09-01-2012 @ 21:01 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 kgs @ 94kgs UnEq | miked said:Look forward to reading your progress mate....quite an all rounder!! 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. | ||
dazzachap | ... | 14-01-2012 @ 13:50 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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 | ||
dazzachap | ... | 16-01-2012 @ 13:44 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 16-01-2012 @ 21:06 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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 | ||
dazzachap | ... | 19-01-2012 @ 21:39 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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 | ||
dazzachap | ... | 21-01-2012 @ 16:49 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 22-01-2012 @ 17:10 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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 | ||
dazzachap | ... | 24-01-2012 @ 21:14 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 05-03-2012 @ 16:24 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 09-03-2012 @ 11:29 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 13-03-2012 @ 12:11 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
martinb | ... | 13-03-2012 @ 12:12 | |
Grass fed Member 1147, 7710 posts SQ 220, BP 185, DL 272.5677.5 kgs @ 113kgs UnEq | 2 places just opened up in the Aberdeen comp | ||
dazzachap | ... | 13-03-2012 @ 12:36 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||