Road to Glasgow: Step 1 - Oceania WL Champs

[mattypyuu]

goodluck with the comps & training

[Danomyte]

goodluck with the comps & training

Cheers bro! Heaps of work to do but excited with the journey ahead.

[Metu]

awesome bro,good luck on your journey ahead.Looks like your living the dream to me :nod:

[Danomyte]

awesome bro,good luck on your journey ahead.Looks like your living the dream to me :nod:

Cheers Metu! It's a good chapter of my lifting career at the moment. More work to be done

[teamfatboy]

All the best Danny, with your determination and the support of the strength community, I'm sure you'll get there.

[Danomyte]

All the best Danny, with your determination and the support of the strength community, I'm sure you'll get there.

Cheers for the support TFB!!!

[Danomyte]

2013 Auckland Powerlifting Champs - 13th April

BW - 147.26kg - a bit higher than I would normally like it, but it helped in the end.

Squat - 310kg, 320kg, 330kg (=PB) - 330 was easy - felt good on my back

Bench - 170kg, 180kg, 185kg (=PB) - bench was a grind - right on the limit here

Deadlift - 275kg, 285kg, 295kg - 295 felt good - more in the tank, maybe 305

Raw Total - 810kg (10kg PB) / 1786lbs - really happy here - a great day in the office

9 for 9 attempts - very happy not to miss any attempts and push close to PBs

1st Place Raw Open 120+kg Class

Best Raw Lifter - 449.30-pts (PB)

4th IPF Oceania Raw lifter to break past the 800kg mark \:D/

Back to full oly lifting starts tomorrow - so I have to put bench and deadlift on the back burner for a while - this is one of the big reasons why my bench and deadlift lags. Still good progress in my bench and deadlift with minimal work done on both. When I retire from Oly lifting - I'll look to push bench and deadlift up to the level of my squat :twisted:

[teamfatboy]

Nice report Danny, great to see you having fun out there! [in addition to an awesome total :clap: ]

[Danomyte]

Cheers TFB - was a good day in the office

Nice report Danny, great to see you having fun out there! [in addition to an awesome total :clap: ]

Tried training 3 x this week - too sore :(

Sore everywhere - like more sore than normal. Beginning of the week was the WORSE sleep I've ever had - maybe only got 8-hours sleep from Sun to Tues #Insomnia So no training this week - just heaps and heaps of eating More than normal

Have also had 15-hours sleep each day for the last 3-days - so good.

The body is just starting to come right and my bank balance is getting low LOL.

Back to normal on Monday - well, I hope the body is recovered by then.

[Danomyte]

Week 1 of 12. Day 1 - Mon 22nd April 2013

AM - OBC

Front Squat - 160x3x3

C&J - 130x1x3

Clean Pulls - 160x3x3

PM - OBC

Snatch - 120x2x2, 130x1, 140x1

Hang C&J - 120x1, 130x1, 140x1

Clean Shrug Pulls - 160x3x3

Back Squat - 260x3

Couple of good sessions today. All weights felt easy - a big benefit from the prolonged strength phase I've completed. Technique felt a bit rusty but surprisingly good. 140 snatch is the heaviest I've done since Feb - was easy More work to done in technique, core and auxiliary muscles. 12-weeks till Oceania WL Champs.

[Danomyte]

W1D2 - Tue 23rd April

AM - OBC

NF Snatch - 110x2x3

Clean + FS + Jerk - 140x1+1+1x3

Seated Hammy Curl - 54x10x4

Seated Row - 54x10x4

Stretch

PM - OBC

Snatch from Low Blocks - 140x1x2

A couple of good technical sessions - snatch off low blocks was good My bicep is still a bit iffy in the cleans - but will get better over time.

Busy house at OBC with 8 people training - spent most of my time coaching during the PM session :evil: and :nod: at the same time :pfft:

[Danomyte]

W1 D3 - 24th April 2013

AM - Allan Brewster Rec Centre

Back Squat - 300x3 (=PB)

Hang Snatch - 100x2x2, 120x1

Chest Supported Row - 80x8x4

Hammer Curls - 12sx10x4

Core + Foam Roll + Stretch.

PM - OBC

C&J Tech - 140x1, 150x1, 160x1

Two good sessions today - squats were easy - feeling strong here and very happy with the strength progression. C&J Tech felt good - 160 was easy. Technique still needs work but heading in the right direction. No soreness to speak of - just the normal soreness from training.

[Danomyte]

W1 D6 - 27th April 2013

BW - 146kg

Snatch - 130x1, 140x1, 145x1, 150x1, 153xmiss, 153kg (2kg PB)

C&J - 120x1x2, 140x1x2, 160x1, 170kg

Back Squat - 140x3, 180x3, 220x3, 280kg x 2

A1 - Standing Hammy Curl - 50x10x3

A2 - LPD - 70x10x3

A3 - Back Extension - BWx10x3

100 Abs

30-min Stretch

Pretty good day in the office today and a good way to end Week 1. Stoked to snatch a PB at 153kg and C&J up to an easy 170kg. I felt good for more on the C&J but felt my right bicep strain a bit (nothing serious). The 280kg x 2 Back Squat was comfortable - I was actually suppose to do 260kg x 2 but miss took 2 x Black 25kg plates for 20kg plates LOL

Still a few technical things to iron out but heading in the right direction #DreamChaser #Glasgow2014

[Danomyte]

W2D1 - 29th April 2013

AM - OBC

NF Snatch - 100x2x5

NF C&J - 120x1x5

Stretch

PM - OBC

Front Squat - 180x2

Snatch - 125x2x3

Power C&J - 140x2+1x3

Snatch Top Pulls - 150x3, 155x3, 160x3

Seated Hammy Curls - 47x10, 68x10x3

Chest Supported Row - 47x10, 75x10x3

60 Abs

Stretch

Good/OK technical trainings today - worked a lot on positioning - especially in the transition point above the knees - a few good sets but still not rock solid. Will look to build the weight up over the next 6-weeks. Body not too banged up though my right should was a bit tight from Saturdays Max Out session. Good signs going forward but still more work to be done.

[Danomyte]

2013 Oceanias Build Up - W2D2 - 30th April 2013

BW - 147kg

AM - Otara Barbell Club

Snatch from Blocks - 110x2x5

Clean from Blocks + FS + Jerk - 130x1x5

Stretch

PM - Otara Barbell Club

High Hang Snatch - 106x2x3

Snatch Pull + Hang Snatch + Snatch Squat - 130x1x3

Clean Pull + Hang Clean + Jerk - 150x1x3

Stretch

Two good technical sessions today - was really working on putting the bar in the right positions. PM Snatches were at 85% which is a good sign moving forward. Leg strength is feeling really good at the moment, technique feeling snappy and confidence gaining in the oly lifts.

[Danomyte]

2013 Oceanias Build Up - W2D3 - 1st May 2013

BW -147kg

AM - Otara Barbell Club

Back Squat - 300x2, 320x1 **EDIT: I wrote 330x2 - should have been 300x2**

Snatch - 120x1x3, 130x1x3

C&J - 140x1, 150x1, 160x1x3

Stretch

PM - Otara Barbell Club

Front Squat - 180x2x2

Clean Doubles - 140x2, 150x2x3

Clean Shrug Pulls - 200x3, 210x2x3

Stretch

Wednesday is 'Squat Day' - Back Squat was good - felt light. Front Squat was good too - quads and glutes are super DOMed now. Traps worked, hands a bit torn up and lower back tight = Good training

Really happy with technique at 80%-85%, need more attempts/sets at 90%+ to really test technique in the classic lifts. Need to do a bit more base work over the next few weeks before ramping up intensity and volume.

[Danomyte]

2013 Oceanias Build Up - W2D4 - 2nd May 2013

AM - OBC

Band Stretches - Hips, Hammys, Biceps x 60s Each Side x 2

Foam Roll - Quads and IT Bands x 60s ES x 2

4-point Squat Mobility Drill

GHR - BW x 6 x 4

Seated Hammy Curl - 68x10, 75x10x4

Chest Supported Row - 68x10, 75x10x4

Shoulder Press - 36x10, 68x10x4

Lat Pull + Face Pull - Reds x 10+10 x 4

Thursday is mobility day - was good to get some rest and mobility today. No injuries to speak of or niggles, quads and hips are tender, lower back good. Nice to get some bodybuilding reps under the belt - need to do more work on my bicep curls - more work to do here

[Danomyte]

2013 Oceania Build Up - W2D6 - May the Fourth be with you

AM - Gillies Ave

Power Snatch - 120x1x5

Power Clean & Press - 140x1x5

Stretch

Pretty easy day today - wanted to max out classic lifts but body is banged up heaps - mainly quads and hips. Will take a few more weeks to get the body ready to attack the iron full steam ahead

Cheers for following me this week - you'll see in my vids that my prog is pretty basic and doesn't have anything special in it - just hard work, time under the bar and patience.

Next week is a light week - which will pretty much include the same exercises and weights but the volume will be reduced - mainly 4 sessions instead of 8 and no AM sessions. This 3-week cycle (2 x Heavy, 1 x Light) will then be repeated in weeks 4,5 & 6 with increased weights (by about 3% - 5% in the classical lifts) and the same volume.