Road to Glasgow: Step 1 - Oceania WL Champs

[Danomyte]

D3/6 W5/16

AM

Stretch

Power Cleans from Blocks (mid thigh) - 50x2x4, 90x2x3, 110x2x2

Clean Pulls - 140x3, 162x3x5

BTN Press (clean grip) - 70x5x3

Stretch

PM

Front Squat - 70x3x2, 120x3x2, 170x3, 190x3x2

Power Clean & Jerk - 70x2+1x3, 100x2+1x2, 120x2+1x2, 140x1x3

Clean Pull from Blocks + Hang Pull - 180x1+2x5

A1 - DB Prone Row - 26s x 10 x 4

A2 - BTN Press (snatch grip) - 70 x 5 x 4

Stretch

Good train today. Nothing major today. Heavy pulls, heavy front squat, power c&j = all felt easy.

[Danomyte]

D4/6 W5/16 - Thurs 8th

AM & PM

Foam Roll

Stretch

Mobility

Bar Work

D5/6 W5/16

AM

Stretch & Foam Roll

Snatch - 50x2x3, 70x2x2, 90x2x2, 110x1x2

Power C&J - 50x2+1x2, 90x1x2, 110x1x2, 130x1

Back Squat - 100x3, 160x3, 200x2, 220x1

Stretch

PM

Snatch - 70x2x2, 100x2x2, 120x1x2, 130x1, 140x1, 145xm, 145x1 - BOOM!

Clean Pull - 120x3x2, 150x3x2

Clean Pull + Hang Pull - 170x1+2, 185x1+2x3

BTN Jerk - 70x2x2, 100x2x2, 120x2, 140x2, 160x1, 170x1, 180x1, 185xmx3 - GGRRRR!!!

Front Squat - 70x3x2, 120x2x2, 170x2, 200x2, 210x1

Foam Roll & Stretch

Good sessions today. Snatch was good today. 3 close misses on 185 jerk - more work to do. Front Squats were good too. Assistance day tomorrow and then rest - YUSS! Happy training everyone!

[Danomyte]

D6/6 W5/16

AM

Seated Box Jumps - 31-inchx2x3

Power Clean - 70x2x3, 100x2x2, 120x2, 130x1x2

Push Press - 70x2x2, 100x2x2, 110x2, 120x2

A1 - DB Row - 26s x 10 x 4

A2 - Bicep Curl - 30 x 10 x 4

Stretch

Good easy session. Looking forward to having the rest of weekend off and watching the footy and cricket

[Danomyte]

D1/6 W6/16

AM

Snatch from Blocks (Mid thigh) - 50x3x2, 70x3x2, 90x2x2, 110x2x2

Snatch Pulls from Blocks - 140x3x5

Stretch

PM

Snatch - 70x3x2, 100x2x2, 120x2, 130x2, 135x2, 135x1+mx2, 135x2

Snatch DL - 150x3x2

Snatch Pull + Hang Pull - 155x1+2x3

Back Squat - 120x3, 170x3, 220x3, 250x3x2

Military Press - 70x5x5

A1 - DB Bent Over Row - 26s x 10 x 4

A2 - Bicep Curls - 12s x 10 x 4

Stretch

Two good sessions today. Broke my belt on 220 Back Squat, so did 250 with no belt - PB no belt squat. Snatches felt on good - couple of technical misses but nothing to worry about. Good session to start the week off.

[Danomyte]

D2/6 W6/16

AM

Stretch & Foam Roll - 20mins

Back Squat - 60x3, 100x3, 130x3, 160x3, 180x3x3

Good Morning - 60x5x5

Clean Technique - 60x2x4, 80x2x4

Stretch

PM

Stretch - 20mins

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

Power Clean + Jerk - 50x2+1x2, 90x2+1x2, 110x2+1x6

Stretch

Good recovery/technique day. Bit banged up from yesterdays squats.

[Danomyte]

D3/6 W6/16

AM

Stretch + Foam Roll - 20mins

Hang Power Clean + Jerk - 50x2+1x2, 70x2+1x2, 90x2+1x2, 110x2+1x3

Clean Pulls - 130x3x2, 160x3x2, 180x3x2

BTN Press - 50x3x2, 70x3x2, 90x3x2, 110x3x2

Stretch

PM

Power Clean + Clean + Jerk - 50x1+1+1x2, 90x1+1+1x2, 110x1+1+1x2, 120x1+1+1x2, 130x1+1+1x2, 140x1+1+1

Clean Pull + Hang Pull - 160x1+2, 185x1+2x5

Front Squat - 100x3, 130x3, 160x3, 180x3

A1 - Ring Dips - BW x 5 x 4

A2 - BB Bent Over Row - 50 x 10 x 4

Stretch

Man struggling today Super tired and lethargic - feels like I'm getting sick, maybe just need some junk food Training was fine though - speed and technique was good. Looking forward to recovery day tomorrow. Happy training everyone!

[Danomyte]

D4/6 W6/16 - Thurs 15 March

AM & PM

Stretch, Foam Roll, Mobility

D5/6 W6/16

AM

Stretch and Foam Roll

Snatch - 50x2x3, 70x2x2, 90x2x2, 110x1x2, 120x1

Power Clean & Jerk - 90x2x2, 110x2, 120x1, 130x1

Stretch

PM

Stretch and Foam Roll

Snatch - 50x2x3, 70x2x2, 90x2x2, 110x1x2, 120x1, 130x1, 135x1, 140x1

Power Clean & Jerk - 90x2x2, 110x1x2, 120x1, 130x1, 140x1x2

Front Squat - 100x2x3, 130x2x2, 160x2x2, 180x2

Stretch

Man tough couple of days. Body still banged up - think I'm on the edge of getting sick - need to monitor this. Still happy with training - speed and technique is solid - just feeling like rubbish. Might take a day off tomorrow and change next week to a light week - will see tomorrow. Maybe I need some junk food

[Danomyte]

D6/6 W6/16 - Sat 17 March

Rest Day

Time to go underground

Will be keeping my training secret until after Oceanias in June. I usually do this about 6 weeks out from a big comp, but I have entered NZ Strongman (6-7 April) and CBC K-OS on the Coast (April 28), so will be going underground earlier than planned. Will still be around.

Cheers for all your support. Keep up the good training everyone.

[Danomyte]

The Weightlifting Oceania's went well - I got bronze in my division with 140kg snatch and 170kg clean & jerk and getting only 2 out 6 lifts. Not my best work but happy to gain a podium place and an international medal.

I'm happy with the progress of my Oly lifting but still have plenty to work on.

Back into logging my training until I go underground before a comp. The title will stay the same as I'm building up for the Powerlifting Oceania's this time

Friday 22nd June

AM session - Back Squat up to 300kg, Snatch up to 140kg and lower body assistance work.

PM session - Snatched up to 145kg, C&J up to 175kg, Benched up to 160kg x 1 and upper body assistance work.

[icecream]

300kg squat :shock: :clap:

Nice work at the Oceanias too

I was "watching" the online scoring for a bit :nod:

[Danomyte]

300kg squat :shock: :clap:

Nice work at the Oceanias too

I was "watching" the online scoring for a bit :nod:

Cheers Ice!

I had a bit of a mare chasing the Indian guy in my class. Was a good battle, but I came off second best, set no PBs and was like f#$k!!!!!!!! haha

More work to be done

Hope you're good. Say hi to Tania and Sam at your box - they're mates of mine from waaaaaaaay back in the day

Keep on smashing it mate

[icecream]

Will do :grin:

[Danomyte]

Trained at Mount Crossfit and Bay Bodyfit on Monday (2nd July).

Session 1 (2pm)

Mount Crossfit - free workout

It has a mean set up - lots of space, lots of bars and plates - good quality too. JT and Luke (the owners) were cool guys.

I'd definitely recommend doing a session there - if you are into Crossfit or want to use the Oly equipment. But it pays to email ahead to check with the JT/Luke when a good time train is. A good option for Oly lifters if they need to use good quality Oly equipment.

Session 2 (5.30pm)

Bay Bodyfit - $14 Casual

Good set up with everything you need to work on every body part. The gym had a massive group exercise area. Squatted 300kg for a single which I think freaked everyone out LOL - I'm sure they all thought that I'm on the juice - but you don't need the juice to squat 300kg at 140kg BW LOL. A good bodybuilder friendly gym if you're in the Mount.

Happy with training at the moment - no pressure to peak for a comp, as my next comp is in December. Looking forward to getting back to my bodybuilding roots over the next few months \:D/

[Danomyte]

Had a good squat session on Sat 7th July.

Session 1 (12pm)

Gillies Ave - free workout - joined up as a gym member

Back Squat - 70x2x3, 120x2x2, 170x2, 220x2, 260x1, 300x1, 320x1 - 10kg PB

Snatch - 60x2x3, 100x2x2, 120x1, 130x1, 140x1

C&J - 100x1x2, 140x1, 160x1

Stretch + Eat

Absolutely smashed after the squat. Happy to bank 700lb in training - just need to do it in a comp AND work on upping my bench and deadlift - no use being a one lift wonder LOL

[Optimass]

Killed it bro - made it look easy :nod: :clap:

[Danomyte]

Killed it bro - made it look easy :nod: :clap:

Cheers Opti mate!

[Danomyte]

Here's training from yesterday - 11th July. Some good lifts in there - the body is starting to adapt to the heavy loads lifted on a regular basis. Not sore today, more drained - maybe I need to eat more food o_0 #SuperForLife

AM - MIT Sports Lab - 10am

Front Squat - 60x2x3, 100x2x2, 140x2, 180x2x2

Snatch - 60x2x3, 100x1x2, 120x1, 130x1x2

MG Bench Press - 60x5x2, 100x3x2, 140x3, 160x2, 170x1, 120x5x3 - all touch 'n' go

DB Shoulder Press - 22s x 10 x 3

Chest Supported Row - 66 x 10 x 3

DB Hammer Curls - 10s x 10 x 3

Lat Pulldowns - 66 x 10 x 3

PM - Gillies Ave - 5pm

Back Squat - 70x4x2, 120x4, 170x4, 220x4, 270x4

C&J - 70x2, 100x2, 120x1, 140x1, 160x1, 175xmj, 175x1, 180x1 - 160 & 175 may have been power cleans - what do you think? power or not?

Snatch - 70x2x2, 100x2, 120x1, 130x1, 140x1, 145xm

Deadlift - 100x2, 150x2, 200x2, 240x1, 270x1

A1 - Push downs - 30 x 10 x 4

A2 - Hammer Curls - 15s x 10 x 4

[Danomyte]

South Auckland Novice Powerlifting Comp - 14 July 2012

BW - 143kg

Squat - 300, 320, 330 (20kg PB)

Bench - 160, 170, 175 (10kg PB)

Deadlift - 260, 270, Pass

Total - 775kg (25kg PB)

Good day in the office for me - 8 for 8, no injuries, no misses and good PBs.

Still need more work in the bench and deadlift - need to get the bench to 180+ and deadlift closer to 300. More work to be done #NeverEnds

Cheers to the Auckland Powerlifting Association for hosting a comp in South Auckland - where I grew up

[drizzt]

Truly incredible squatting bro, very inspirational! :clap:

Are those the new Romaleos you're wearing? How long have you been in them for?

[red machine]

your the man danny 8) world class squatting with plenty more to come by the looks :clap:

[Danomyte]

Truly incredible squatting bro, very inspirational! :clap:

Are those the new Romaleos you're wearing? How long have you been in them for?

Cheers Drizzt. Yep, the Romaleos 2's - I've been using them for about 3-months though it feels like I've had them longer I feel like buying another pair and bringing them out in a few years

your the man danny 8) world class squatting with plenty more to come by the looks :clap:

Cheers iron brother!!! Squat felt good on the day, bench ok and deadlift no good More work to be done Hope all is well on your end brother

[Danomyte]

Training from last week.

Nothing major to report - still a few things to work on - bench, deadlift, everything really

Lots of positives though - bench feeling good, snatch was good and back squat still feeling good. No deadlift done this week - giving my upper body a rest - still experimenting fitting in heavy oly lifts and power lifts together.

A bit beat up from the last 5 weeks of heavy lifting - will deload/rest this week and repeat the cycle next week.

Below are a few notable lifts:

[Danomyte]

A few training highlights from August - nothing major - been doing a few more technical exercises of late.

Still squatting heavyish - Front Squat 210x2x2, Back Squat 250x2x2

Hit a PB incline bench at 140kg tonight.

No deadlifts lately but have been doing heaps of Stop Pulls and Block work.

No injuries or niggles which is the most important for me.

[Danomyte]

Great weekend of lifting and learning at the Pendlay Weightlifting Course in Brisbane. I flew over for the weekend to take part in the course - was worth the trip over.

I got to go to max/heavy on clean and jerks with Donny Shankle - was awesome sharing the platform with Donny. The dude is a crack up - lots of funny quotes and funny stories - had the group in stitches. Super strong with great technique to boot.

I had a good head-to-head Percentages Battle with Aus Crossfit legend, Matt Swift, with me just edging him out. He's an awesome guy and invited me to train with him next time I'm in Brissy. He's a really humble and super strong guy, with him smashing a 152.5kg PB clean at 70-80kg BW - was awesome to watch.

I didn't do any spectacular lifts - was more trying to put into place Coach Pendlays advice/technique tips. Day 1 was full of lifting (6-8 hours worth of lifting) - going to max in snatch and cj. Day 2 was more theory and a bit of practical (about 4 hours of lifting). Definitely worth the trip over the ditch for the course.

Snatch - 120, 130, 137.5

Clean & Jerk - 110, 130, 150, 160, 170

No Hook Grip, No Foot Movement Snatch - 70, 90, 110, 121, 125

Lots and lots of drills at 60kg - 90kg

Block work and lifts from hang

Lots of technique work.

Here's a video of a few of my lifts:

[Danomyte]

Here's my review of the Pendlay Weightlifting Course on my blog.

http://danomyte2014.tumblr.com/