View All Posts: malarky1
| » Malarky's Training Journal. (Go to post) | 17-07-2012 @ 16:11 | ||
| 17th July 12 Squats Set 1-6 172.5 x 6 Front Squats Set 100 x 5 Set 120 x 3 Set 130 x 3 Set 140 x 1 Set 145 x 1 - PB Deadlift - Back feeling tight Set 1 180 x 10 | |||
| » Malarky's Training Journal. (Go to post) | 16-07-2012 @ 16:35 | ||
| 16 July 2012 Decline Bench Set 1 130 x 8 Set 2 140 x 5 Set 3 140 x 4 Flat Bench with pause Set 1 110 x 5 Set 2 120 x 5 Set 3 130 x 3 Set 4 135 x 2 - Rep PB Set 5 142.5 x 1 - PB Close Grip Bench Set 1-3 120 x 5 Incline Dumbell Press Set 1 50 x 5 Set 2 50 x 5 Set 3 40 x 10 Press ups 2 x 50Reps | |||
| » Malarky's Training Journal. (Go to post) | 14-07-2012 @ 14:48 | ||
| 14th July 2012 Push Press Set 1 70 x 10 - Warm up Set 2 100 x 5 Set 3 105 x 5 Set 4 110 x 5 Set 5 115 x 1 Set 6 117.5 x 1 Set 7 120 x 1 Set 8 122.5 x Fail Set 9 100 x 8 Set 10 100 x 8 Cleans Set 1 70 x 5 - Warm up Set 2 90 x 3 Set 3 100 x 3 Set 4 105 x 3 Set 5 110 x 1 Set 6 110 x 1 Set 7 110 x Fail Set 8 92.5 x 12 - Rep PB Squats Set 1-6 172.5 x 2 50% Speed Deads - 15 Secs Rest Set 1 - 10 120 x 2 Dumbell Row - With Straps 1 Set for Max Reps 60kg x 30 on each arm. Pullups 3 Sets Body weight x 12 Reps | |||
| » Malarky's Training Journal. (Go to post) | 12-07-2012 @ 15:52 | ||
| 12 July 12 Squats Set 1-6 172.5 x 5 Deads Set 1 160 x 3 Set 2 175 x 3 Set 3 190 x 3 Set 4 205 x 3 Front Squats Set 1 70 x 10 Set 2 100 x 5 Set 3 110 x 5 Set 4 120 x 5 Set 5 125 x 5 Set 6 130 x 5 - Rep PB | |||
| » Malarky's Training Journal. (Go to post) | 11-07-2012 @ 17:33 | ||
Skip said:Nice looking training mate! Did u do northern or southern qualifiers for naturals? I did the Southern qualifiers mate. | |||
| » Malarky's Training Journal. (Go to post) | 11-07-2012 @ 16:43 | ||
| 10th July 2012 Bench Set 1-4 140 x 2 Set 5 120 x 8 Push Press Set 1 100 x 3 Set 2 110 x 3 Set 3 110 x 3 Set 4 110 x 3 Set 5 120 x 1 Set 6 120 x 1 Set 7 127.5 x 1 Close Grip Bench Set 1 120 x 5 Set 2 130 x 3 Set 3 130 x 2 Set 4 130 x 2 Single Dumbell Press - Standard gym dumbell FTOH Set 1-4 60 x 5 Strict Barbell Press Set 1 60 x 10 Set 2 70 x 5 Set 3 70 x 5 - nothing left!!!! | |||
| » Malarky's Training Journal. (Go to post) | 09-07-2012 @ 16:49 | ||
| 9th July 2012 Squats Set 1-6 172.5kg x 2 Clean and Jerk Set 1 90kg x 3 Set 2 95kg x 3 Set 3 100kg x 3 Set 4 105kg x 2 Set 5 110kg x Fail Light Stiff Leg Deadlift Off a Box Set 1-2 120kg x 10 | |||
| » Malarky's Training Journal. (Go to post) | 08-07-2012 @ 14:25 | ||
| 8th July 2012 Event Training - Have not do this for a while Yoke 130kg Warm up 20m x 3 230kg - 20m x 2 260kg - 20m x 2 300kg - 20m - 3 Drops 300kg - 20m - 1 Drop Log Set 1 60 x 3 Set 2 80 x 3 Set 3 90 x 3 Set 4 100 x 2 Set 5 100 x 2 Set 6 100 x 2 Set 7 60kg Strict press x 15 Farmers 55kg - 20m x 2 Warm up 75kg - 20m x 2 115kg - 15m 120kg - 15m | |||
| » Malarky's Training Journal. (Go to post) | 07-07-2012 @ 12:52 | ||
| 6th July 2012 Bench Set 1-5 135 x 2 Bench Pause Press Set 1-3 120 x 3 Set 4-6 130 x 1 Incline Barbell Press Set 1-5 100 x 3 Close Grip Press Set 1-5 120 x 2 Press Ups 2 Sets of 25 7th July 2012 Squats Set 1-6 172.5 x 4 6k Run | |||
| » Malarky's Training Journal. (Go to post) | 05-07-2012 @ 17:43 | ||
| 05 July 2012 Squat Set 1 - 6 172.5kg x 2 Cleans Set 1 - 5 100kg x 5 Upright Barbell Rows Set 1 - 4 100kg x 5 Pull-ups - Bodyweight, wide grip 3 Sets of 12 Dumbell Rows - with straps Set 1 - 2 60kg x 20 | |||
| » Malarky's Training Journal. (Go to post) | 03-07-2012 @ 14:11 | ||
| 3rd July 2012 Todays Session Push Press - Off a Squat Rack Set 1 100 x 5 Set 2 100 x 5 Set 3 105 x 5 Set 4 105 x 5 Set 5 110 x 3 Set 6 110 x 3 Set 7 115 x 3 Set 8 115 x 3 Set 9 120 x 2 - Rep PB Single Arm Dumbell Press - Standard Gym Dumbell Set 1 60 x 5 Set 2 60 x 5 Set 3 60 x 5 Set 4 60 x 5 Speed Deadlift - Double overhand grip Set 1 50% of Max 120 x 10 Singles Strict Press Set 1 70 x 5 Set 2 80 x 5 Set 3 90 x 2 Set 4 90 x 2 Set 5 90 x 2 Close Grip Bench Press Set 1 100 x 10 Set 2 100 x 8 Set 3 100 x 7 | |||
| » Malarky's Training Journal. (Go to post) | 02-07-2012 @ 15:46 | ||
| 1st July 2012 Cardio Day - 6k Run, roughly 28 minutes. 2nd July 2012 Bench Set 1 120kg x 5 Set 2 125kg x 5 Set 3 130kg x 5 Single's Set 4-8 140kg x 1 - These felt quick Squats Set 1 172.5 x 3 Set 2 172.5 x 3 Set 3 172.5 x 3 Set 4 172.5 x 3 - my best set Set 5 172.5 x 3 Set 6 172.5 x 3 Front Squat Set 1 100 x 5 Set 2 110 x 5 Set 3 120 x 3 Set 4 120 x 3 Set 5 120 x 3 Single Leg Press Set 1 150 x 10 each leg Set 2 200 x 10 each leg Set 3 250 x 6 each leg Set 4 275 x 5 on right left leg, nothing on left leg!! Box Jumps for speed work 2 Sets of 10 Quad Extensions 1 Set 40kg x 40 Max Reps | |||
| » Strongman Natural Qualifiers 2012 (Go to post) | 01-07-2012 @ 19:43 | ||
outspan said: I've got a feeling there will be a block press event... That's just a guess based on the fact Craig has had them kicking about for ages and only used them a couple of times!!! What events would people like to see in the final? Single dumbell press would be a good event to do. | |||
| » Malarky's Training Journal. (Go to post) | 30-06-2012 @ 16:40 | ||
MrSmall said:Karl! Whats up mate?  All good mate, trying to get myself into shape especially for Olympic Dragon 4 in September | |||
| » Malarky's Training Journal. (Go to post) | 30-06-2012 @ 16:18 | ||
| Today's Session Clean's Set 1 90kg x 5 Set 2 100kg x 5 Set 3 100kg x 5 Singles Set 4 105kg x 1 Set 5 110kg x 1 Set 6 110kg x 1 Set 7 110kg x 1 Set 8 90kg x 12 Max Rep's Upright Rows Set 1 100 x 8 Set 2 110 x 5 Set 3 110 x 5 Set 4 110 x 5 Deadlift - Week one of new programme Set 1 160kg x 5 Set 2 170kg x 5 Set 3 180kg x 10 Max Rep's Dumbell Row's Set 1 60kg x 10 Set 2 60kg x 10 Wide Grip Pullups Set 1-4 Bodyweight x 10 | |||