Road to Glasgow: Step 1 - Oceania WL Champs

[Danomyte]

**Edit: Flew out to Niue yesterday to run coaching clinics with the junior weightlifters and powerlifters. Here for a week.**

Sat 23rd Feb (24th in NZ)

AM - Fishing

Caught 3 x Wahoo Tuna - all PBs for me

1 x 10kg and 2 x 18kg - had tuna sashimi for lunch and dinner today.

PM - Tanos Gym, Alofi

Back Squat - 60x5x3

Front Squat - 60x5x3

Bent Over Row (Supinated Grip) - 60x5x3

Stiff Leg DL (Below Knee) - 60x5x3

Incline Bench - 60x5x3

Lying Ham Curl - 10x6x4

Fishing was mean!! Had four lures running - but only caught one fish at a time - would've been hectic to get 4 striking at once. Stoked to get out on the water as it's been a few years since I've been out. More work.....oh I mean, more fishing to be done

PM session was a technical session with one of the local powerlifting juniors - he's building up for the Oceanias in Auckland in December this year. Had a good meeting about the direction of Niue Weightlifting and the opportunities coming up - mainly to do with coaching when I retire #GetingOld

It's super hot here in Niue - 30+ degrees and muggy as an Auckland night club on Friday #3showersPerDay

[Danomyte]

Mon 25th Feb (26th in NZ)

AM - Tanos Gym, Alofi

Back Squat - 250x1x2

Deadlift - 250x1x2

Stretch

PM - Tanos Gym

Snatch - 120x1x2

Back Squat - 240x3

Bent Over Rows (Supinated Grip) - 70x5x5

Stretch

Good little blow out today in the AM and the PM. Did a couple hours coaching the local juniors before the PM sessions. Some good talent with a lot of potential - had one of the youth lifters C&J 95kg at 74kg BW on Sat gone - he's in line to go to the 2014 Comm Games if he can keep on improving.

Not sure if I'll be doing a lot of Oly lifting here as the bars don't spin but we'll see - maybe just modify the lifts like instead of c&j - will front out of the rack then jerk.

The weathers nice and hot here in Niue - 30+degrees and humid. Good weather for training and losing weight

[Danomyte]

Tues 26th Feb (27th in NZ)

AM - Tano's Gym

Front Squat - 180x2x3

Deadlift - 240x1x5

Bradford Press - 70x5x3

Stretch

PM - Tano's Gym

Power Snatch - 120x1x3

Front Squat + Jerk - 140x1, 160x1, 180x1

Bent Over Row - 70x5x4

Stretch

Couple of good sessions today - super muggy and super humid today - lots of bloody mossies around too. Nothing worse than setting up for a lift and a mossie lands on your face haha. Have been trying a different set up in my deadlift and it seems to be working - mainly switched my under hand to my right from my left and it feels good - just need to test it at heavier weights.

[Danomyte]

Wed 27th Feb (28th Feb in NZ)

AM - Fishing

Caught a 40cm Bonita Tuna and a 10kg Barracuda. The Barracuda put up a bit of a fight - had him for lunch #ManVsFish

PM - Tanos Gym, Alofi

Back Squat - 210x3, 250x2, 270x2

Deadlift - 210x2, 240x1, 260x1

Stretch

Got the 10pm call the night before if I want to go fishing - couldn't refuse lol. Went south towards the other end of Niue and got to see a couple of blow holes and different views of the resorts there - lovely views.

Did a couple hours coaching before training - one of the lifters snatched a junior record of 70kg @ 74kg BW. Heaps of fun teaching these kids - lots of laughs and mocking lol.

PM session was good too - squats were good - 270x2 was the heaviest double I've done this year. 260 DL with the grip change felt great too. More work to be done though

#NeverEnds

[Danomyte]

Monday 4th March

AM - OBC

Snatch - 100x2, 120x2, 130x1x5

Power Clean & Jerk - 100x1x3, 120x1x2, 140x1x2

Back Squat - 180x3, 220x3, 260x3

Stretch

PM - OBC

Back Squat - 180x2, 220x2, 260x2, 290x2, 310x1

Bench Press - 100x5, 140x2x3, 160x2x3

Seated Row - 54x10x4

Stretch

AM session was a toughy - didn't feel to flash. Squats felt HHEEAAVVVYYYY!!!.

PM session was much much better 310 squat felt really good - maybe I should've went for another rep - ah all good - still happy to hit 310 this early in the year. Need more work on my bench.

I've been invited to compete at the Pacific Invitational Powerlifting Comp in Melbourne in a couple of weeks. I'm hoping to hit a few PBs at this comp and see if I can hit that elusive 800 raw total - I'm a bit off it at the moment and more work is needed

[Danomyte]

Tuesday 5th March

AM - Strongman at OBC

Deadlift - 220x1x3

Sled Pull with Harness - 240x5mx5

MIT Tyre - 250-300x1-3x10

GHR - BWx5x4

PM - OBC

Front Squat - 180x2x3

Snatch - 120x1x3

Clean off Blocks - 110x1x3

Power Clean - 120x1x2, 130x1x2, 140x1x2

Stretch

Fun AM session - got to work on my starts for Truck Pull for the upcoming NZ Strongest Man. Got a good rhythm going. Tyre Flip was fun - took a while to figure out how to flip (ie. how to flip it the best way). It's a lot different to Matt's/Netfit/AUT tyre as it's so tall lying down.

PM session was good - good technical session, working on a few things. Front squats were good - need to get these up to 220 again. More work to be done.

[Danomyte]

Wed 6th March

AM - Miada Avondale

Sled Pull (Truck Pull simulation) - 165 x 25m x 2, 240 x 25m x 3 - TOUGH!

Log Lift - 110kg x 1 x 5 - Good tech practice

Farmers Walk - 115kg EH x 10m x 4 - TOUGH!

Stretch

PM - MNAK

Back Squat - (add belt) 220kg x 3, 260kg x 3, 290kg x 2, (no belt) 220kg x 5

Bench Press (t'n'g) - 140kg x 3, 160kg x 2 x 2, 170kg x 1

Hammer Strength Seated Row - 90kg x 8 x 4

Pushdowns - 35kg x 10 x 4

Stretch

AM session was heaps of fun - the sled pull and farmers were super tough - actually took me a few attempts to pick the 115 farmers up Was fine after I got a gee up from a training mate Log technique is coming along nicely - need to get more heavy attempts under my belt.

PM session was awesome - squats were really good - good tech, no fear, good speed = happy. Happy with the bench - 170 is a SB (Seasons Best) and felt good in my hands and off my chest - will look to try and hit 180+ in the next two weeks. More work to be done!!!

[Danomyte]

Thursday 7th March

AM - OBC - GPP

Deadlift - 210x2, 240x1, 260x1

A1 - Muscle Clean & Press - 100x3

A2 - Sled Drag - 80x20m

A3 - KB Front Squat - 40x10

Seated Ham Curl - 61x8x4

Lat Pulldown - 61x8x4

Stretch

PM - OBC

Front Squat - 140x2x2

Power Clean & Jerk - 120x1x2, 130x1x2, 140x1x5

Pool Recovery - 20mins

Stretch

AM session was mean - deads felt good - 260 was easy and my best using the 'new' grip. GPP was a lung buster - quads were burning lol #NoLactic #OUAAA

PM session was easy - just working out some soreness in the body. Was good to get in the pool.

[Danomyte]

I'm fortunate to be invited to compete at the 2013 Raw Pacific Invitational Powerlifting Comp to be held in Melbourne on Sat 23rd March.

There will be a star studded line up, with some of the World's and Oceania's best Powerlifters. Here's the line up:

84+kg. Sonia Manaena (New Zealand) - World Champion and WR Holder

66kg. Nghiep Luu (Australia) - World Record Holder in Deadlift

74kg. Kenny Naime (PNG)

93kg. Scott Hill (Australia)

93kg. Dennis Cieri (USA) - P4P one of the strongest Raw benchers

105kg. David Jame (Australia)

105kg. Florian Loock (Australia)

105kg. Richard Hozjan (Australia) - 330kg DL, 205kg Bench

120.kg Cameron MacKenzie (Australia) - 320kg DL at Junior

125kg.IBSA Lepeka Nanai (Australia) - World Champ

120+kg Danny Nemani (Niue)

120+g. Oliva Kirisome (Samoa) - Oceania Champ 872.5kg Raw Total

120+kg. Stephen Pritchard (Australia) - World Champs Medalist

120+kg. Randall Harris (USA) - 2000lb Raw Total

Here's a link to a live feed which begins at 6pm AEST (think it's 9pm in NZ).

http://www.ustream.tv/embed/10680881

Here's the camera link for the warm up room.

http://www.ustream.tv/embed/13631809

On a personal note - I'll be looking to lift well and I'm aiming for PBs.

[Danomyte]

Comp #4 - 2013 Pacific Invitational PL Comp

BW - 145.96kg (was actually trying to weigh close to 150kg #Fail lol)

Squat - 310, 320, 330 (=PB)

Bench - 170, 180, 185 (=PB)

Deadlift - 285, Pass, Pass

Total - 800kg (5kg PB)

1st in Squat, 3rd in Bench, 3rd in Deadlift, 3rd in 120+kg class.

Ranked 5th Best Lifter with 444.32 wilks points.

2nd ever NZ-born IPF lifter to hit 800kg Raw Total.

4th ever Oceania IPF lifter to hit 800kg Raw Total.

Squats were great - heaviest I've squatted since July last year.

Bench was awesome - 185 was a good lift. 190-195 paused looks doable soon.

Passed on 2nd and 3rd DLs to save my back for NZSM - 300 was there, even 305-310.

A good day in the office - hitting PBs and big numbers so early in the year. More work needed on everything really if I want to mix it with the top 2 guys at 850kg+ raw total 0_0

edit: vid added

[nate225]

All I can say is F*cken Awesome brother!!! :nod:

800 raw (and as a true natty) is absolutely mind boggling!! Well done bro, stoked for you!

:clap: :clap: :clap: :clap: :clap: :clap:

[Danomyte]

All I can say is F*cken Awesome brother!!! :nod:

800 raw (and as a true fatty) is absolutely mind boggling!! Well done bro, stoked for you!

:clap: :clap: :clap: :clap: :clap: :clap:

Many thanks for your kind words bro. Give me a yell next time you're in AKL.

p.s. fixed up your comment :pfft: \:D/ #Super4Life

[Pabs]

Well done mate! Awesome lifting. You continue to be an inspiration to me and my son.

One question though, mind if I borrow your squatting prowess for a bit? I promise to give it back. One day. :shifty:

[Danomyte]

Well done mate! Awesome lifting. You continue to be an inspiration to me and my son.

One question though, mind if I borrow your squatting prowess for a bit? I promise to give it back. One day. :shifty:

Many thanks bro - keep your iron journey going strong bro!

Hehe man, I'd gladly swap some squat prowess for some bench prowess

Bench is actually my favourite lift - need more work on this one!

[Danomyte]

Final training done for NZSM - not looking to sharp

Truck Pull (2500kg) - 30m x 1, 5m x 1 x 5

Log Press - 110x1x3, 120x1x2, 130x1, 135x1

Axle - 60kg x 1 - meh!

Famers - 100kg x 5m

Bicep a bit tender from PL comp on sAT. Back still a bit iffy (aka old age). Was good to do some truck pull. Log felt ok. Will need to get lucky on a few events if I want to place well. If the bicep is iffy - will just put in a few token attempts. Will still bring my A-game and give 100%.

Contemplating on going to Russia for the Raw Worlds in 11-weeks - need some cash munies!! Will be a good comp to be a part of - world class.

[Danomyte]

NZSM Day 1

BW 147kg - tried to hit 150kg+ (good for the truck pull )

8.5 tonne Truck Pull - 42.28s (PB) - 3rd - really happy here - being 8th person out helped me here.

Log Lift - 125, 135, 145 (PB), 155 (PB), 163x - 1st - good crack at the NZ Rec - so close

250kg Herc Hold - 33.50s - 7th - always a tough event for me.

160kg Anvil Carry - 35m - 6th - another tough event for me. Glutes were on fire.

Sitting in 3rd place overall. Recovery and nutrition will be crucial for me for day 2. A few niggles here and there, but feeling good otherwise. The first 2 events (Famers and Axle) in day 2 will determine my overall position because tyre and stones may be token events for me. Time will tell.

Day 2 events at the Easter Show, ASB Auckland Showgrounds

12pm - 235kg Farmers Walk @ 50m

2pm - 100kg Apollons Axle 60s AMRAP

4pm - 300kg Tyre Flip @ 25m

6pm - Natural Stones - 101kg, 114kg, 126kg, 139kg, 155kg

Current Placing after Day 1:

1. Colm - 2012 NZ Strongest Man

2. Hayden - 2012 NZ Strongest Man Under 105kg

3. Danomyte \:D/

4. Nickoli - 3 x NZ Strongest Man

4. Firekiwi

6. Mark - 6th person ever to load all 5 natural stones

7. Dan Lambert

8. Alex

9. Panapa

10. Jay

[Danomyte]

NZSM Day 2

Not the best day in the office for me

Farmers Walk - 35.40m - 7th

Apollons Axle - 4-reps - 7th

Tyre and Stone - pulled out injured

7th place Overall

My right bicep got hammered on the axle and it was done. Was tough pulling out, but had to cut my losses there as I didn't want to rupture/tear my bicep or else early retirement aka. switch to CF and BB

Final Placings

1. Colm - 2013 NZ Strongest Man

2. Nick

3. Hayden - 2013 NZ Strongest Man Under 105kg

4. Mark

5. Sean

6. Dan Lambert

7. Danomyte

8. Alex

9. Panapa

10. Jay

[mattypyuu]

nice job dan @ NZSM.

damnnnnn, colm on another level... he won by a pretty huge gap right? fucking beast.

[Danomyte]

nice job dan @ NZSM.

damnnnnn, colm on another level... he won by a pretty huge gap right? fucking beast.

Cheers bro!

Colm dominated with 5 x 1st places and 3 x 2nd places - unheard of in NZSM history. The dude is world class and is not far off from competing overseas. Super humble guy as well and a good guy to train with.

[nate225]

Good stuff Dan. Dale was telling me about the log lift, he reckons you were as close as can be!

Keep up the hard mahi bro. Heal that bicep fast!

[Danomyte]

Good stuff Dan. Dale was telling me about the log lift, he reckons you were as close as can be!

Keep up the hard mahi bro. Heal that bicep fast!

Cheers bro - was a good day in the office for me with the log So close on 163 - maybe in 2014.

Crack up aye - I NEED more bicep work lol - more curls in the squat rack and less squatting in the rack :shock: :pfft: \:D/

Here's 155kg

And the miss at 163kg

[Danomyte]

Mon 1st April

Snatch - 100kgx1x5

Back Squat - 140x3x2, 180x3x2, 220x2, 260x2, 300x3 (PB), 320x1

Good Mornings - 100x3x2

Stretch + Mobility on bicep/shoulder.

Good training today - was good to back up 330kg comp squat with 320kg today. Bicep still tight but the rest of the body is feeling good (even my back). Will maybe take a week or two for the bicep to fully recover.

[mattypyuu]

nice log lift @ NZSM

just a curious question, is it better to split jerk (what you did), or just do a nice power-jerk without the split? i was watching WSM and they all jerk'd it without the split. Different rules? or just preference.

[Danomyte]

nice log lift @ NZSM

just a curious question, is it better to split jerk (what you did), or just do a nice power-jerk without the split? i was watching WSM and they all jerk'd it without the split. Different rules? or just preference.

chur bro!

Just personal preference for me to split jerk as it's a natural movement for me with all the oly lifting I've done.

Not sure about the rules for WSM - but I'm sure it's allowable to split the jerk. I remember seeing Koklyaev split jerking vs Savickas one year.

[Danomyte]

So now's the time to start my run towards the 2014 Glasgow Commonwealth Games in June next year.

I'll still be competing in powerlifting and strongman, along he way - can't help myself aye

My major comps leading in to Glasgow will be:

2013

- Oceania Champs, Brisbane, Aus

- Mini Pacific Games, Wallis Island

- World Weightlifting Champs, Warsaw, Poland

- Commonwealth Champs, Penang, Malaysia

2014

- Arnold Weightlifting Classic, Columbus

- Oceania Champs, Suva, Fiji

Here's an update of the weightlifting set up at the Games:

http://www.oceaniaweightlifting.com/new ... -11-27.pdf

A few more things to plan in regards to my training and timing of things. Will also look to add in a couple of overseas training camps to change a few things up.

At the moment I'm ranked 9th in the Commonwealth (for 1 lifter per country), which is the highest I've been ranked before. I have a heap of work to do if I want to mix it with the top guys in my class.

I'll give it my best shot and won't die wondering.

TEAM DANOMYTE - RESPECT ALL. FEAR NONE.