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» 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? Happy


All good mate, trying to get myself into shape especially for Olympic Dragon 4 in SeptemberHappy
» 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

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