Road to Glasgow: Step 1 - Oceania WL Champs

[Danomyte]

D3/5 W3/10

PM

Oly Lifts

C&J - 60x2, 80x2, 100x2, 120x1, 134x1, 144x1, 154x1, 164x1

Clean Pulls - 170x2, 180x2x2, 185x2

Snatch off Blocks - 50x2x2, 70x2, 100x1x2, 110x1, 120x1, 130xm, 130x1

Assistance

Front Squat - 120x2, 160x2, 180x2, 200x2x2

CG Bench - 60x8, 100x6x3

Isolated Rows - 40x8, 120x6x4

Tyre Flips - just mucking around and having a bit of fun

Recovery

Klokovs - 60x2+1x4

Stretch

Good train today. Was a bit worried that I would be too sore to lift properly, but I felt good. All lifts felt easy today. Quads and biceps are a bit tender now.

[Big john]

loving that volume bro :clap:

[Danomyte]

loving that volume bro :clap:

Cheers bro. The body is feeling it in different parts everyday - hammys are just starting to recover and now biceps are toast lol

D4/5 W3/10

PM

Oly Lifts

Power Snatch - Barx2x2, 50x2x2, 70x2, 90x2, 110x1x2

Power C&J - 50x2x2, 90x1x2, 110x1, 130x1

Assistance

Ground-to-over head tyre flips - had a bit of fun trying a new tyre flip technique. Did a few flips with Nick Hansen aka Nickoli (3 x and current NZ Strongman Champion). Was good fun - give it a go if you have a suitable tyre.

[drizzt]

Training looks good bro! Love how hard you Oly fullas train. Might have to give those Tyre flips a go at The House :nod:

[Danomyte]

Training looks good bro! Love how hard you Oly fullas train. Might have to give those Tyre flips a go at The House :nod:

Cheers bro. Heaps of fun flipping the tyre like that - I reckon it could be a new event at Strongman comps.

D5/5 W3/10

AM

Oly Lifts

Snatch - Barxlots, 50x2x2, 70x2

C&J - 50x2x2, 70x1x2, 90x1

Light session. Kinda funny how the mind can play tricks on you ie. 90 cj felt heavy lol. That's why I hate deloads. All good though - the body's feeling good. Need to get some good sleep tonight.

[Danomyte]

OWA Christmas Comp - 10 Dec

BW - 139.6kg (105+kg class)

Snatch

Warm ups - Barx2x2, 60x2x2, 80x2, 100x1, 110x1, 120x1, 130x1

1st Attempt - 130kg - Good Lift

2nd Attempt - 135kg - No lift due to press out

3rd Attempt - 140kg - Good Lift

Clean & Jerk

Warm ups - 50x2x2, 90x2, 110x1x2, 130x1, 150x1

1st Attempt - 160kg - Good Lift

2nd Attempt - 170kg - Good Lift

3rd Attempt - 180kg (PB attempt) - Missed jerk :evil:

Total - 310kg

Front Squat - 140x3, 170x2, 190x2, 200x1, 210x1 (equal PB), 220xm, 220x1 (10kg PB)

Good day in the office today. Happy with todays lifting, but I still need to keep on working hard and improving my weaknesses, particularly in the jerk and overhead strength. Back to the drawing board on Monday.

[Danomyte]

D1/6 W4/10

AM

Recovery

Muscle Snatch + Snatch Squat - Barx2+2x2, 50x2+1x2, 70x2+1x2, 90x2+1x2, 100x1+1x2

Power Clean + Jerk - 50x2+1x2, 90x2+1x2, 110x2+1x2, 120x2+1x2

Leg Curls - 60lbx8x3

Stretch

PM

Oly Lifts

Snatch - Barx2x2, 70x2x2, 100x1x2, 110x1, 120x1, 130x1, 133x1, 136x1, 136xm, 136x1

Snatch Pulls - 140x2, 145x2, 150x2x3

C&J off Blocks - 70x2+1, 100x2+1, 120x2+1, 140x2+1, 150x2+1x3

Assistance

Front Squats - 150x1x2, 170x3, 180x3x2

Leg Curls - 80x8x4

CG Bench - 60x8, 80x8x4

Iso Rows - 40x8, 120x8x4

Recovery

Klokovs - 70x2+1x3

Stretch

Two good sessions today. Quads were still tight from Saturday. Happy to get through this day. Start of 2 heavy weeks. Good training.

[Danomyte]

D2/6 W4/10

AM

Recovery

Snatch Pull + Snatch from Blocks - Barx2+2x2, 50x1+1x2, 70x1+1x2, 90x1+1x2, 110x1+1, 120x1+1, 120x1+m, 120x1+1

Clean Pull + C&J from Blocks - 70x1+1x2, 100x1+1, 120x1+1, 130x1+1, 140x1+1x2

A1 - Band Good Morning - 4x10

A2 - Band X-Walks - 4x10-each side

Stretch

PM

Oly Lifts

Power Snatch - 50x2x2, 70x2x2, 90x2, 110x2, 115x2x3

Power Clean + Front Squat + Jerk - 70x1+1+1x2, 100x1+1+1, 120x1+1+1, 140x1+1+1x3

Assistance

Good Mornings - 100x5, 120x5x4

Military Press - 70x5x4

Recovery

Stretch

Morning session was tough - was good to work the soreness out of my legs. Evening session was good. Lots of speed and snap in the Power Snatches. Good training today.

[Big john]

hey danny awsome lifting at the comp, great vid. beaast!

[Danomyte]

hey danny awsome lifting at the comp, great vid. beaast!

Thanks uce. TEAM DJ WOOT WOOT!!!! :nod:

D3/6 W4/10

AM

Oly Lifts

Snatch - Barx2x2, 70x2x2, 90x2, 110x2, 120x1x2

C&J - 70x1+2x2, 100x1x2, 120x1, 140x miss clean, 140x miss jerk, 140x1, 150x1 - :evil: grrr

A1 - Band Good Morning - 4x10

A2 - Band X-Walks - 4x10-each side

PM

Oly Lifts

C&J - 70x1+2x2, 110x1x2, 130x1, 150x1, 166x1x2, 170 x miss jerk x2 - :evil: grrrr

Clean Pulls - 170x2, 180x2, 185x2x3

Snatch from Blocks - 70x2, 90x2, 110x2, 120x2, 130x2x2, 130x1+missx2 - :evil: grrrr

Assistance

Front Squat - 160x2, 180x2, 200x2x2

CG Bench - 100x8x4

Iso Rows - 120x8x4

Recovery

Stretch

Absolutely shattered now - tough day in the office today. Annoyed with the misses, but mindful that it's all part of training. Happy with speed and strength at the moment - still need to get my numbers up - would like to be doing 5s with 200 in the front squat and 140 for 5s in the bench.

Getting my swole on now and eating burger king tonight \:D/ it's good being a super sometimes - but not when you have to run away from killer zombies :pfft:

Happy training everyone!!!!

[Danomyte]

D4/6 W4/10

AM

Recovery

Muscle Snatch + Snatch Squat - Barx2+2x2, 50x2+1x2, 70x2+1x2, 90x2+1x2, 100x1+1x2

Power C&J - 50x2+1x2, 90x2+1, 110x2+1, 120x2+1x2

Band Pull aparts - 4x10

PM

Oly Lifts

Power Snatch - Barx2x2, 50x2x2, 70x2x2, 90x2, 105x2, 115x2x2

Power C&J - 50x2+1x2, 70x2+1x2, 90x2+1, 110x2+1, 130x2+1, 140x2+1x2

Assistance

Ground-to-overhead tyre flips - 80kg tyrex 3 x 3

Recovery

Stretch

Good easy training today. Quads and upper back DOMS still around though. Happy to be near the end of Heavy Week 1.

[drizzt]

Training looks good bro! Love how hard you Oly fullas train. Might have to give those Tyre flips a go at The House :nod:

Cheers bro. Heaps of fun flipping the tyre like that - I reckon it could be a new event at Strongman comps.

Went to try it at The House with our "smaller" tyre, begun to try and move it into position and immediately realised I was in over my head :pfft:

Will hunt for a smaller one!

[Danomyte]

Training looks good bro! Love how hard you Oly fullas train. Might have to give those Tyre flips a go at The House :nod:

Cheers bro. Heaps of fun flipping the tyre like that - I reckon it could be a new event at Strongman comps.

Went to try it at The House with our "smaller" tyre, begun to try and move it into position and immediately realised I was in over my head :pfft:

Will hunt for a smaller one!

All good bro. Lucky I didn't show you the attempt when it nearly crushed me haha, it just grazed my head. Plus it's easier for me cause I weigh like 35kgs more than you, easy for us fattys \:D/

D5/6 W4/10

Oly Lifts

Snatch - Bar x2x2, 50x2x2, 70x2x2, 90x2, 110x1x2, 120x1, 130x1, 136xm, 136x1, 142xmx3 - :evil: grrrr

C&J - 70x2+1x2, 110x1x2, 130x1, 150x1, 160xmj, 170xmj - :evil: grrrr

Front Squat - no go - :evil: grrrr

Not a good day in the office :( Tweaked my shoulder on 136 snatch and it went downhill from there. Snatches went to mud and so did jerks. Pretty banged up now, shoulder on the mend - nothing a bit of voltaren and rest will fix. Looking forward to resting Sat and Sun and happy to get to the end of Heavy week 1. Happy training everyone.

[Danomyte]

D1/3-5 W5/10

AM

Oly Lifts

Power Snatch - Bar x lots, 50x2x2, 70x2x2, 90x2x2

Power Clean & Jerk - 50x2x2, 70x2x2, 90x2x2, 110x1x2

Assistance

Back Squat - 90x5x2, 110x2x2, 150x2x2

Stretch

PM

Strength

Back Squat - 60x5x2, 100x5x2, 140x5x2, 180x5x2, 220x3, 240x3, 260x3

Leg Curls - 40x8x4

Front Squat - 60x5x2, 100x5x2, 140x5x2, 180x3x2

Military Press - 60x5x4

Lat Pulldown - 50x10/8/8/8

Scapula Raises - 3sx8x4

Stretch

No training yesterday as Christmas shopping had to be done \:D/ Plus, good to give the shoulder a rest. Trained at Creo Manukau in the PM. Good set up and a good atmosphere - cheers to the staff for the free workout :clap:

Happy with the Squats today - first time in a couple of months of pushing heavy back squats and first time in a long time backing heavy back squats up with heavy fronts - need to this more often. Good training today. Happy Training everyone :nod:

[Danomyte]

D2/3-5 W5/10

PM - Creo Manukau

Oly Lifts

Hang Power Snatch + Snatch Squat - Barx2+2x2, 60x2+2x2, 100x2+2x3

Strength

Deadlifts - 60x5x2, 100x5x2, 140x3x2, 180x2x2, 220x2x2, 260x2x2

Military Press - Barx5, 60x5x5

Good Mornings - 60x5, 100x5x2, 140x5x4

Assistance

A1 - Lat Pulldowns - 50x8x4

A2 - Scaption Raises - 4sx8x4

Recovery

Stretch

Hot and Cold Shower

Another good training at Creo Manukau - cheers again to the staff for the free workout :clap: Happy with Deads as its the first time in 6 or so months that I've pushed deads - speed was good on these. Good Mornings are a PB, speed was good - feel like I could get up to 180+ on these - hammy are fried now \:D/

[Danomyte]

D3/3 W5/10

AM - Netfit

Oly Lifts

Snatch - Barx2x2, 50x2x2, 70x2x2, 90x2, 110x1x2, 120x1, 130x1, 135xm, 135x1, 140xm, 140x1

Clean & Jerk - 50x2x2, 90x2, 110x1x2, 130xm, 130x1, 150x1, 160x1, 170x1

Recovery

Stretch

Good little blast to round the week out. Technical misses on the snatch and clean - just trying a few different things. Not as heavy this week as planned due to Christmas preparations - having the rest has been a blessing in disguised. Good train today. Happy training everyone and have a Merry Christmas!!!!

[steak]

Youve had a stella year bro! :clap:

Cheers for your support and we wish you and the family all the very best bro.

Next year is going to be awesome for you mate 8)

[Danomyte]

Youve had a stella year bro! :clap:

Cheers for your support and we wish you and the family all the very best bro.

Next year is going to be awesome for you mate 8)

Many thanks Steak. You guys are going great guns and it really motivates me to stay amped on the sport when guys like yourselves at CBC are making the progress you guys are making :clap: :clap: :clap:

Likewise, all the best to the famz and looking forward to smashing some tin with you guys in 2012.

D1/3-5 W6/10

PM - Creo Manukau

Oly Lifts

Hang Muscle Snatch - Barx3x2, 60x3x2

Hang Power Snatch - 100x2x3

Strength

Back Squat - 100x5x2, 140x5, 180x5 (belt), 220x3, 260x3x3

Leg Curls - 20kgx8, 40kgx8x4

Push Press - 60x5x2, 80x5x2, 100x3x2, 120x3x2, 140x2

Lat Pulldown - 125lbsx10x4

Recovery

Stretch

Another good workout at Creo Manukau - cheers to Jason for the workout. A good strength session today - squats felt easier then last week. Happy with Push Press - timing felt good - though I almost got stuck on 120 lol. Good train today.

Will look to fit in another 2-3 sessions 9nek minit lol) and then MAX out on Saturday being the last day of the year - Snatch, CJ, Back Squat or Front Squat (or both), Bench Press and Deadlift for a Super Total.

[Danomyte]

D2/3-5 W6/10

AM

Cardio - Crossfit

Complete each exercise before moving on

800m Row

50 x Push Ups (Hand Release)

50 x Sit Ups (Over Head to Feet)

50 x Air Squats (ATG)

800m Row

21:44mins

Oly Lifts

Power Snatch - Barx2x2, 50x2x2, 70x2x2, 90x2x2, 110x1x2 - Legs jelly doing these haha

Snatch Pulls - 130x2x3

PM

60mins Group Exercise class (Zumba and Fight Do \:D/ )

Good cardio day today - today's training was not on the cards, but was good to spend some time with the wife doing some different training. Legs were jelly after the chipper in the morning - made power snatches feel extra slow lol. Good to get a sweat up - need to do more conditioning in the new year. Happy training everyone.

[Danomyte]

D3/4 W6/10

Oly Lifts

Snatch - Bar work 20mins

C&J - Bar work 20mins

D4/D W6/10 - 'Super' Total Training

Final training of 2011, so I wanted to max out on Oly and PL lifts in this session to create a 'Super' Total - Snatch, Clean & Jerk, Back Squat, Bench Press, Deadlift.

So it went as follows:

1. Max attempts performed in 1 session

2. 10-min rest between each exercise

3. Start time: Snatch warm up started at 10:30am

4. End time: Last Clean Pull done at 2:00pm

Snatch - with straps

Barx2x2, 50x2x2, 70x2x2, 90x2, 110x1x2, 120x1, 130x1, 135x1, 140x1, 145xm, 145x1, 150xm, 150x1 (equal PB)

Clean & Jerk

50x2x2, 90x2, 110x2, 130x1, 150x1, 160x1, 170x1, 180xmj, 180xmcx2

Back Squat - Knee wraps + Belt

70x3, 120x3, 170x2, 220x1x2, 260x1, 280x1, 300xm

Bench Press - Touch 'n' Go

Barx6, 60x3, 100x2, 120x2, 140x1, 160x1, 170x1 (5kg PB), 180xm

Deadlift - Clean Pull with straps

120x1, 170x1, 220x1, 260x1, 280xmx2

'Super' Total = 150+170+280+170+260 = 1030kg

Man, absolutely smashed after this session haha. The New Years Eve celebrations weren't fun with aching quads and back lol - didn't stop me from hitting the dance floor

Funny session today, the 2-lifts I thought that I would do bad in (Snatch and Bench), I made PBs lol. I though I was going to get 300+ in the Back Squat and 180+ in CJ, but it wasn't to be - Squats felt a bit off, my set up didn't feel comfortable, prolly from mainly front squatting during the last 6-weeks and Jerks are a continuing work in progress. Though I could have made smaller jumps to build a bigger total I was happy to push the boundaries a bit.

So at the end of 2011 my 1RMs are:

Snatch - 150kg

C&J - 180kg

Back Squat RAW - 305kg - Oceania & Commonwealth Record

Front Squat - 220kg

Bench Press - 170kg

Deadlift - 280kg

Looking forward to increasing these numbers in 2012.

Whatever your sport and goals I wish you all the best for the upcoming 2012 training and competing year everyone.

[drizzt]

Back Squat RAW - 305kg - Oceania & Commonwealth Record

Crazy! Can't wait to see you stack more onto that :nod:

Whatever your sport and goals I wish you all the best for the upcoming 2012 training and competing year everyone.

Likewise mate, all the best

[Danomyte]

Back Squat RAW - 305kg - Oceania & Commonwealth Record

Crazy! Can't wait to see you stack more onto that :nod:

Whatever your sport and goals I wish you all the best for the upcoming 2012 training and competing year everyone.

Likewise mate, all the best

Cheers mate. Keep it up bro.

[Danomyte]

Vid added

[Danomyte]

D1/5 W7/10

AM

Oly Lifts

No Hook Grip, No foot movement Snatch - Barx2x3, 50x2x2, 70x2x2, 90x2

Power Snatch - 90x2, 110x2x3

Power Clean & Jerk - 50x2+1x2, 90x2+1x2, 110x2+1x2, 130x2+1, 140x2+1x2

Recovery

Stretch

PM

Oly Lifts

No Hook Grip, No foot movement Snatch - Barx2x3, 60x2x2, 80x2x2, 100x1

Snatch - 100x1, 120x1, 130x1, 140x1x3

Hang Snatch Pull + Snatch Pull - 140x1+1, 150x1+1x3

Power C&J from Low Blocks - 60x2+1, 100x2+1, 120x1x3

Assistance

A1 - Band X-Walks - Purple x 10 each way x 4

A2 - Scaption Raises - 4s x 10 x 4

A3 - Lat Pulldowns - 135lbs x 10 x 4

Recovery

Stretch

Good training day to back up Saturday's session. AM session was tough - really hard to get moving due to being so sore - quads, hips, wrist and forearms banged up. Got to train next to Mark Hunt at the gym too - humble and nice guy. PM session was really good, 140 snatch felt easy - starting to lose the fear of snatching 140, need to push my snatch up to 160+ by the end of 2012. Bit banged up now - nothing a bit of ice and rest won't fix.

[Danomyte]

D2/5 W7/10

PM

Oly Lifts

No Hook Grip, No Foot Movement Snatch - Barx3x2, 60x2x2 80x2x2

Power Snatch from Blocks - 80x2x2, 100x2x2, 110x2x3

Power Clean + Front Squat + Jerk - 60x1+2+1x2, 100x1+2+1x2, 120x1+2+1x3

Assistance

Back Squat - 100x2, 140x2, 180x2, 220x2x2

Recovery

Stretch

Still banged up from the last few trainings Feeling really tired too - maybe CNS is a bit fried? Happy with Power Snatch from Blocks - which is a PB for me. Squats felt good. Will look to push CJs tomorrow to back up from Saturday. Happy training everyone!!!!