Road to Glasgow: Step 1 - Oceania WL Champs

[jimmybro1]

Strong mate :clap:

Will be following journal with interest.

[Danomyte]

Strong mate :clap:

Will be following journal with interest.

Cheers bro! A few gaps in the arsenal that need filling, but really enjoying the journey at the moment.

[Danomyte]

Prep for Comp #3 is going well - I'm not as banged up as I was last week at this time. Though I feel like I'm coming down with a bit of a cold - nothing a bit of KFC......umm.....I mean rest won't fix Training yesterday consisted of Heavy Snatches and Stretching - everything felt good. A couple of more sessions this week before Comp #3 on Saturday. Feeling in good spirits.

[Optimass]

nice totals bro - back to back like a freight train :nod:

[Danomyte]

nice totals bro - back to back like a freight train :nod:

Cheers Opti. Hope all is well mate!

[Danomyte]

Todays training - 29th Nov 2012

Snatch - 120x1, 130x1, 136x1x2 - Possible opener this Sat.

C&J - 120x1, 140x1, 160x1x2 - Might open on 170, will see how warm ups go.

Back Squat - 180x2, 220x2, 260x2 - Easy.

Bench - 140x2, 160x2, 170x2 (PB), 175x1 - Easy - possible opener for Oceania's.

Face Pulls - 25x10x4

Stretch

Good training tonight - everything felt good - 136 and 160 is the heaviest I done since the Nats (6 Oct). Happy with the 170x2 bench - not sure what I've done with my bench of late but it's feeling really really strong - 190 at Oceanias could go for a ride Squats were easy. Body is recovering well.

[Danomyte]

Comp 3 of 4

OWA Christmas Comp + Post Comp Training - Gillies Ave

BW - 144.5kg

Snatch - 135, 140, 145x

Clean & Jerk - 173, 181x, Pass

Total - 313kg

Post Comp Training

Back Squat - 210x1, 230x1, 260x1, 300x1

Bench Press - 160x1, 175x1, 185x1, 190x1 - T'n'Go - slightly spotted on 185 and 190 \:D/

Full Comp Report Here: http://danomyte2014.tumblr.com/

It was an ok day in the office - I felt rusty to be honest - my technique was a bit off - but the positive was with only a limited amount of time oly lifting in training I could still put up 140/173. I'm looking forward to the off season (after Comp #4) where I'll really push my weightlifting to be in shape for the beginning of 2013.

My squat and bench felt good today - but I am pushing the boundaries of recovery now and need to be smart to ensure I'm 100% for Dec the 8th/9th - I'll only do 2 or 3 sessions at 80%-ish before I lift at the Raw Oceanias. 1 more to go

[Big john]

machine uso...been a cracker of a year comp wise for you bro, all the best for the Oceanias #team DJ soulja!

[Danomyte]

machine uso...been a cracker of a year comp wise for you bro, all the best for the Oceanias #team DJ soulja!

Cheers uce! Looking forward to getting back in to some proper training - peaking 4-times is getting boring - srs - no assistance work ie. arms :)

All the best for you too uso - you'll rip it up (literally \:D/ )

TEAM DJ SOULJAH #BOOM!!!! :nod:

[Danomyte]

Competition 4 of 4

Raw Oceania Powerlifting Championships, Sydney, Australia – 9th Dec 2012

BW – 144.2kg

It was an ok day in the office at this competition – I didn’t do as well as I wanted but I was happy to come away with what I had achieved. I lifted 1 x personal best (total), 6 out of 9 lifts and place 4th in the squat, bench and total. It was a world class quality field of lifters with great battles being fought throughout the session.

Squat - 320x, 320, 322.5 - got timed out in putting in 3rd attempt Was a very quick minute.

Bench - 175, 182.5, 187.5x - 2.5kg PB attempt

Deadlift - 270, 290, 302.5x - 2.5kg PB attempt and shot at the deadlift bronze medal.

Total - 795kg (5kg PB and 442.34 wilks points)

4th place in the Squat, Deadlift and Total.

A really tough comp with world class lifting across the board. The top 3 places were 867.5kg, 862.5kg and 827.5kg. More work to be done by me :nod:

Full comp report here: http://danomyte2014.tumblr.com/

[Danomyte]

Build up to Super Total on 31st December

Back into double days and training towards my yearly max out on the last day of the year Will go Back Squat, Snatch, C&J, Bench and Deadlift. Last year it took me 6-hours to get through lol - might be about the same this year

AM- MIT

Bar work - 10-15mins

Snatch - 50x2x3, 70x2x2, 90x2, 110x1x2

C&J - 70x2, 100x1x2, 120x1, 140x1, 160x1

Seated Rows - 68x10x4

Stretch

PM - MIT

Snatch - Barx2x3, 50x2x2, 70x2, 100x1x2, 110x1, 120x1, 130x1, 135x1x2

C&J - 70x2, 10x2, 120x1, 140x1

Back Squat - 140x3, 160x3x2

GHR - 5x5xBW

Seated Hammy Curl - 61x10x3

A1 - Face Pulls - 24x10x3

A2 - Hanging Knee Tucks - BWx10x3

Seated Rows - 68x10x3

Bicep Curls - 12sx10x3

So good doing assistance work today Oly lifts felt really good - a few more weeks of training oly will bring me back up to speed. Feeling really good after doing the big strength phase with the powerlifting. Looking forward to the strength transfering over in to my oly lifts.

[Danomyte]

Thursday 13th December

AM - MIT Strength

Bar Work - 15mins

Power Snatch + Snatch - 70x1+1x2, 100x1+1x2, 120x1+1x3 - easy

Power C&J - 70x1x2, 100x1x2, 120x1x2, 140x1x3

Stretch

PM - MIT Strength

Bar Work - 15mins

Snatch - 70x2x2, 100x1x2, 110x1, 120x1x3

Power C&J - 70x2+1x2, 100x2+1, 120x2+1, 140x2+1, 150x1

Back Squat - 100x3, 140x3, 180x3, 220x3, 260x3x2 - tough

A1 - Military Press - 60x5x3

A2 - Hanging Knee Tuck - BWx5x3

Face Pulls - 22x10x2, 38x10x2

DB Bicep Preacher Curl - 14x6+6x2, 18x6+6x2

Stretch

Oooo tough backing up yesterdays two workouts - still two good sessions today. Speed and technique is feeling good - have been experimenting a bit with my technique as well. Loving the assistance work - missed doing the assistance work over the last 4-6 weeks.

[Danomyte]

NZBB 5-rep challenge and Heavy Training at Gillies - 15/12/12

Snatch (straps) - 130x1, 136x1, 142x1, 147xm, 147x1, 151xm - close.

C&J - 120x1, 140x1, 160x1 - forearms and triceps still tight from the O's

Back Squat (wraps, belt) - 70x5, 120x3, 170x3, 220x3, 270x5 - PB

Deadlift (straps, belt) - 70x2, 120x2, 170x2, 220x2, 250x5 - PB

Bench (wrist wraps) - 70x3, 100x3, 120x2, 140x2, 160x5 - PB

Stretch

Oly lifts felt good today - still need to keep working on speed as it is lacking big time. Technique is feeling good and with a few more oly sessions under my belt I'll be back up to speed

It was good fun doing the NZBB 5-rep challenge - all the lifts were PBs cause I hardly do heavy 5s \:D/ - my previous PB 5s were Squat 220x5, Bench 120x5 Deadlift ???. With a bit more rest and prep I reckon I could increase the lifts a bit more.

[Danomyte]

Training - 17th Dec 2012

AM - MIT Strength

Bar Work - 10-15mins

Snatch - 100x2, 110x1, 120x1, 130xm, 130x1x2

Clean - 100x2, 120x1, 140x1, 160x1x3

Back Squat - 100x3, 140x3, 180x3, 220x3, 260x3

Stretch

PM - MIT Strength

Bar Work - 10-15mins

Snatch Pull + High Hang Snatch - 100x1+1, 110x1+1, 120x1+1x3

High Hang C&J - 100x1, 120x1, 140x1x3

C&J - 140x1, 160x1, 170x1x2

Front Squat - 160x2, 180x2, 200x2x2

A1 - GHR - 15kg bar x 5 x 3

A2 - Glute Bridge - 160kg x 5 x 3

Seated Row - 65x10, 75x10x3

B1 - DB Shoulder Press - 22s x 5 x 3

B2 - Bicep Curls - 14s x 10 x 3

Stretch

Two tough work outs today. I barely recovered for the PM sessions, but as always - 'how you feel is a lie' PM session felt better than the AM session. Heavy front squats felt surprisingly good - despite not doing them for nearly 6-months - need to push this up to 250kg #SOON

[red machine]

Just a machine ay! Are you planning on have a chill at some stage or just continue this relentless attack on iron smashing? Also Enjoying the reports on the website, top work mate!

[Danomyte]

Just a machine ay! Are you planning on have a chill at some stage or just continue this relentless attack on iron smashing? Also Enjoying the reports on the website, top work mate!

Cheers Iron Brother!!!

Man, I know I should have a rest but I can't help but lift the Iron.

Makes me feels alive - ya know the feeling bro :nod:

But yep, will be training right through the break until March and then will look to take some time off (time = 3 days lol :pfft: ) Srs, just training through to March and then will reassess from there.

Cheers bro - hope all is well at your end.

[Danomyte]

Training - 18th Dec 2012

AM - MIT Strength

Bar work 10-15mins

Snatch - 100x2, 110x1x2, 120x1, 130x1x3

C&J - 100x1, 120x1, 140x1, 160x1x3

Stretch

PM - MIT Strength

Bar work - 10-15mins

Hang Snatch - 100x2, 110x2, 120x2x2, 130x2

C&J off Blocks - 100x1, 120x1, 140x1, 160x1x2

Stretch

Good speed and technique today but super fatigued through out both work outs - nothing a bit of KFC......ummm.....I mean rest won't fix :) I need to get my 'anytime' weights up to 140/170 and then 150/180 - might take a good year to get my 'anytime' weights up to 150/180. More work to be done.

[Danomyte]

Training - 19th Dec 2012

AM - MIT Strength

Bar Work 10-15mins

Snatch - 100x2, 110x1, 120x1, 130x1x3

C&J - 100x1, 120x1, 140x1, 160x1x3

Back Squat - 140x3, 180x3, 220x3, 260x3

A1 - Face Pulls - 25x10x3

A2 - Hang Knee Tucks - BWx10x3

Stretch

PM - MIT Strength

Bar Work 10-15mins

Snatch from Blocks (below knee) - 120x1, 130x1, 136x1 (PB), 142x1 (PB), 145x1 (PB)

Clean & Jerk from Hang (below knee) - 100x1x2, 120x1, 140x1, 150x1 (PB), 160x1 (PB)

Front Squat - 140x2, 180x2, 200x2, 220x1 - easy

A1 - GHR - 15kg bar x 5 x 3

A2 - Glute Bridge - 160kg x 5 x 3

Seated Row - 65 x 10 x 3

B1 - Face Pulls - 28x10x3

B2 - DB Bicep Curls - 14sx10x3

Stretch

Two really good sessions today at MIT Strength. Technique is really starting to hit it's straps. Strength is really good - thanks to the powerlifting phase I did for the last 4-5 months. Speed is starting to come back quick. Super stoked with the PBs today. Things are going well, but need to keep the pressure on and keep on working #NeverEnds

[drizzt]

Wow, big PBs Danny! Good work brother :clap:

[Danomyte]

Wow, big PBs Danny! Good work brother :clap:

Cheers bro. Things are going good but still a few things to keep working on. Cheers again bro :clap:

[Danomyte]

Training - 20th Dec 2012

AM - MIT Strength

Bar Work 10-15mins

Snatch - 100x2, 110x1, 120x1, 130x1x3

C&J - 100x1, 120x1, 140x1, 160x1x3

Stretch

PM - MIT Strength

Bar Work 10-15mins

1 Pull + 1 Snatch - 100x1x2, 120x1, 130x1x2

C&J - 100x1, 120x1, 140x1, 160x1

Stretch

Two tough sessions today - backing up the 6 previous sessions was tough but was happy to hit the numbers I did and have no misses Body banged up but just the normal soreness from training. One session tomorrow (light), then will do Super Total this Saturday as practice for next Sat Not sure what I'm wanting to hit next week but I wanted to snatch 155 and CJ 190 before the end of the year - might be a bit out of reach tbh but we'll see

[Danomyte]

Super Total Practice at Gillies Ave - 22 Dec 2012

Took 4.5 hours with no breaks/rests in between exercises :shock:

Nah, I love it \:D/

Snatch - 130, 136, 142, 147kg

C&J - 120, 140, 160, 170kg

Back Squat - 220, 270, 300, 320kg

Bench Press - 110, 140, 160, 175kg

Deadlift/Clean Pull - 120, 170, 220, 250kg

Super Total = 1,062kg

Probably the hardest session of the year for me lol. Super fatigued from the last 2 weeks of double days. Took me 45-mins to get changed afterwards haha. Cleans and Deadlifts were super tough. The other 3 lifts were good. Physically smashed now - though happy that I didn't chuck in the towel mentally. STRONG MIND = STRONG BODY.

Will only do a couple of sessions next week before maxing out on Saturday for my 2012 Super Total. Looking forward to the small deload next week. Not sure what I'll hit - 155 snatch could go, 190 CJ is out of the question, 340 squat could go for a ride too, 190 bench t'n'g might be lifted and not sure on deadlift/clean pull - maybe 290-300 - not sure. One thing's for sure - I'll be bringing more food next Saturday

Keep up the good training everyone.

TEAM DANOMYTE

[Danomyte]

2012 Super Total - 29 Dec 2012

BW - 144.5kg

Snatch - 100x1, 120x1, 130x1, 136x1, 142x1, 147x1, 151x1 (PB), 155xmx2

C&J - 100x1, 120x1, 140x1, 160x1, 170x1, 180x1, 185xm

Squat - 120x2x2, 170x1, 220x1, 270x1, 320x1

Bench Press - 120x1, 140x1, 160x1, 170x1, 180x1, 190xm, 190x1 (PB)

Deadlift - 120x1, 170x1, 220x1, 260x1, 280x1, 300xm

Super Total - 1,121kg (91kg PB from 2011)

Snatch

Snatches felt great today - really on point with great speed and technique. Confidence is really good with the snatch at the moment. 155 was close - it will go soon

C&J

I barely recovered for C&Js today - so I was a bit apprehensive. The 180 was easy I borked on the 185 as I didn't want to pick up an injury by messing up my hand. I'm excited about C&Js for 2013 but need to do a whole heap of work with it to keep progressing.

Squat

A bit of a hit and miss with the squat today. I made a 50kg jump from 270 to 320 to save energy, but ended up tweaking my right quad in the process I didn't want to risk injury, so I left it there - was confident of putting 340 on the bar but why risk it aye - 'live to fight another day' comes to mind

Bench Press

I'm really stoked with the bench today We actually did the bench last - so we were really tired at this point. 170, 180 felt really good and I knew 190 was on the cards It was a struggle but I was stoked to hit 190 on the last lift of the day - maybe 200 in a few months time.

Deadlift

These felt pretty weak today to be honest. I still have a lot of work to do here but I'm stoked to hit 280kg under fatigue. 300 got to mid shin - maybe I should have went 290. A work in progress with this lift

Overall

The session took about 4.5 hours - but it was a really solid day of lifting with some good PBs. I'm happy with the snatch, squat and bench went today but know I need more work in the C&J and Deadlift (my nemesis). With more specific training for each discipline and with a good deload I know I'll be able to hit the numbers that I know I can hit. More work to be done #NeverEnds

So the plan going forward is to deload next week and then start a tough 6-week 'Pulling Programme' to increase my pulling power and increase the power lifts - watch this space

Cheers for all your support this year. All the best with your lifting in 2013.

TEAM DANOMYTE

[Danomyte]

Happy New Year everyone.

I trust you brought in 2013 with a lot of fun and laughter.

Here are my 2012 Plays of the Year - it's a vid (kinda long haha - 8mins) of all my best lifts and experiences in 2012.

My full write up can be found here if you want a read

http://danomyte2014.tumblr.com/

Thanks for all your support in 2012. 2013 is going to be another busy year.

Cheers for your support #Grateful

TEAM DANOMYTE

Edit: Changed the audio/music due to copyright laws.

[Danomyte]

IT HAS ........... BEGUN!!!!

Build up to the 2014 Comm Games started today - 82-weeks until opening ceremony.

AM - MIT Strength

Snatch - 135x1x3

C&J - 162x1x3

Back Squat - 270x3

PM - MIT Strength

Snatch - 143x1x3

Clean Pulls - 180x3x4

PC&J - 144x2+1x3

Front Squat - 198x5x3 - PB for 5s

A1 - Chin Ups - BWx5x4

A2 - DB Prone Row - 32x5x4

B1 - GHR - 20x5x4

B2 - Glute Bridge - 160x5x4

Stretch

Two really tough sessions today - rest was kept to a minimum to allow for more recovery time after each session. Technique felt good today - though it needs to be even better at the heavier weights. The 143s were a bit sluggish - I need more speed. Quads are dommed to hell at the moment haha. #100mgVoltaren