Road to Glasgow: Step 1 - Oceania WL Champs

[Danomyte]

D3/5 W7/10

AM

Assistance

Front Squat - 70x2x2, 120x2x2, 150x2x2, 170x2x2

Jerk from Rack - 70x2x2, 100x2x2, 120x2x2, 140x2x2

Recovery

Stretch

Contrast Shower

PM

Oly Lifts

C&J - Barx2x2, 70x2x2, 100x1x2, 120x1, 140x1, 160x1, 170x1x2

Assistance

Clean Pulls - 190x2x3

Back Squat - 100x2, 140x2, 180x2, 220x2 260x2

Recovery

Stretch

Contrast Shower

Man another tough day in the office today = body still banged up, there was no chalk left in the gym, bloody humid haha. Happy with today though - a couple of good sessions with good weight lifted - but man I was lucky to get 170 cj with no chalk lol. I think I better buy some chalk and leave it my car in case we have another chalk shortage. Contrast showers are helping with recovery, though I wish we had an ice bath set up at the gym.

[Danomyte]

D4&5/5 W7/10

Unplanned holiday with the wife. Actually, I'm surprised the wife is still my friend after I told her I was going to train through the Christmas break. Good little break away.

D1/5 W8/10

PM

Oly Lifts

No hook grip + No foot movement Snatch - Barx3x2, 60x3x2, 80x3x2

Snatch - 100x2, 120x1, 130x1, 135x1, 140x1x2, 145x1 - easy!

Assistance

Snatch Pulls - 155x2x3 - easy!

Back Squat - 70x2, 120x2, 170x2, 210x2, 230x2, 250x2x3 - easy!

Recovery

Stretch

Swim

Felt really sharp tonight - 145 snatch went up easy - next goal is to double 145 (maybe in a few months). 155 snatch pulls felt light. Squats felt good too. Good start to the week, just need to keep it going.

Happy training all

[drizzt]

Nice back squats! :clap:

[bar-belle]

D4&5/5 W7/10

Unplanned holiday with the wife. Actually, I'm surprised the wife is still my friend after I told her I was going to train through the Christmas break. Good little break away.

Hey Danny happy new year.

Someone once told me happy wife= happy life glad you got to have a holiday 8)

D1/5 W8/10

PM

Oly Lifts

No hook grip + No foot movement Snatch - Barx3x2, 60x3x2, 80x3x2

Snatch - 100x2, 120x1, 130x1, 135x1, 140x1x2, 145x1 - easy!

Assistance

Snatch Pulls - 155x2x3 - easy!

Back Squat - 70x2, 120x2, 170x2, 210x2, 230x2, 250x2x3 - easy!

Recovery

I don't know much about oly lifts but agree with Drizzt...squat numbers look mean!

[Danomyte]

D4&5/5 W7/10

Unplanned holiday with the wife. Actually, I'm surprised the wife is still my friend after I told her I was going to train through the Christmas break. Good little break away.

Hey Danny happy new year.

Someone once told me happy wife= happy life glad you got to have a holiday 8)

D1/5 W8/10

PM

Oly Lifts

No hook grip + No foot movement Snatch - Barx3x2, 60x3x2, 80x3x2

Snatch - 100x2, 120x1, 130x1, 135x1, 140x1x2, 145x1 - easy!

Assistance

Snatch Pulls - 155x2x3 - easy!

Back Squat - 70x2, 120x2, 170x2, 210x2, 230x2, 250x2x3 - easy!

Recovery

I don't know much about oly lifts but agree with Drizzt...squat numbers look mean!

Cheers Rach x happy wife = happy life - a good rule to follow :nod:

Hope all is well. Keep up the awesome training champ!!

[Danomyte]

D2/5 W8/10

AM

Oly Lifts

Power Clean + Push Press off Blocks - Barx2+2x2, 60x2+2x2, 80x2+2x2, 100x2+2x2, 120x2+1x2

Assistance

Clean Pulls off Blocks - 160x3x3

A1: CG Bench - 60x8x4

A2: Lat Pulldown - 130lbsx8x4

A3: Back Extensions - BWX8x4

A4: Band X-Walks - Purple mini x 10 each way x 4

Recovery

Stretch

PM

Oly Lifts

No Hook Grip. No Foot Movement Snatch - Barx3x3, 60x2x3

Power Snatch - 100x2x2, 110x2x3

Assistance

Front Squat - 100x2, 130x2, 170x2, 190x2x2

Recovery

Stretch

Good lighter sessions today. Good little circuit in the morning - trying to keep assistance work interesting. Power Snatches feel good - need to push these over the next few months. Traps, quads and lower back are fried - hopefully they will hold up for heavy cjs tomorrow. Squats are feeling good too - need to be pushing fronts to 220 for reps and back to 300 for reps though.

[Danomyte]

Nice back squats! :clap:

Belated thanks Drizzt.

D3/5 W8/10

PM

Oly Lifts

C&J - Barx2x2, 70x2x2, 100x2, 120x1x2, 140x1, 160x1, 170x1x2, 175x1

Assistance

Clean Pulls - 190x2x3

Back Squat - 100x2, 140x2, 190x2, 230x2, 260x2x2

Recovery

Snatch from Blocks - 70x2x5

Stretch

Man, tough day in the office today with DOMS and tightness. But lifts were surprisingly good - good pushing through and not giving in to body soreness. Actually feel better now then I did before todays heavy session. CJs were good, Pulls were good, squats were good - all good in training but need to make 'good' lifting into 'excellent' lifting. More work to do!

[Danomyte]

D4/5 W8/10

Oly Lifts

Snatch - Barx2x3, 70x2x5

Recovery

Stretch

D5/5 W8/10

Oly Lifts

Snatch - Barx2x3, 60x2x3, 100x2, 120x1, 130x1, 140x1, 145xm, 145x1, 150xm, 150x1, 155xm - so close!

Clean & Jerk - 60x2x2, 100x2, 120x1x2, 140x1, 160x1, 170x1, 180x miss jerk x 2 - grrrr!

Assistance

Front Squat - 100x2, 140x2, 170x2, 200x2, 210x2 - PB double

Recovery

Stretch

Training was good today - PB attempt on 155 snatch (so close) and PB on front squat double. Cleans felt really good, I just need to fix up my jerk, which will take a bit of time. Looking forward to 2-days rest. Happy training everyone.

[Danomyte]

Vid added. 155+ snatch next time. Jerks are a work in progress, cleans felt good.

[olympia]

Wow crazy strength there big guy. Thought id look through your journal and glad i did. Seeing somebody move that sort of weight around is definately inspiring :clap: Cant wait to get to the gym now. One question,, Have you had to deal with many injuries over the years hauling that sort of weight around?

[Meds]

Wow! How do I get my Snatch and C&J to be that heavy? Technique, practice and hard work by the looks of things. Im glad I had a nohi at your journal. INSPIRING AS!!! :grin:

[Danomyte]

Wow crazy strength there big guy. Thought id look through your journal and glad i did. Seeing somebody move that sort of weight around is definately inspiring :clap: Cant wait to get to the gym now. One question,, Have you had to deal with many injuries over the years hauling that sort of weight around?

Cheers bro. Reading everyones journals here is inspiring for me too. No matter what the weight - everyone is pushing their limits :clap:

RE: injuries. Man, I've had my fair share of injuries over the years (not just from weightlifting). My major injuries include - dislocating both shoulders which resulted in surgery (league), dislocated elbow, needed surgery for that (weightlifting), 1st rib stress fracture (weightlifting) and ruptured Right PCL (grid iron). I even dislocated my R shoulder at my first nationals in 2003 I made heaps of rookie mistakes and am a wiser trainer these days. Many thanks again.

Wow! How do I get my Snatch and C&J to be that heavy? Technique, practice and hard work by the looks of things. Im glad I had a nohi at your journal. INSPIRING AS!!! :grin:

Many thanks Yes you are correct = technique, practice and hard work and also patience. Put all those together and you'll have lots of confidence to smash some weights. All the best Meds. Many thanks again.

[Danomyte]

D1/4 W9/10

PM

Oly Lifts

No Hook Grip, No Foot Movement Snatch - 70x2x3, 90x2x3

Power Snatch + Hang Snatch - 110x1+1x2, 120x1+1x2, 130x1+1 (PB Hang Snatch)

Power Clean + Push Jerk - 50x1+2x2, 90x1+2x2, 110x1+2, 130x1+2, 140x1+2, 150x1+2x2 (PB Push Jerk)

Assistance

Front Squat - 130x3, 170x3, 200x3x2 (PB Front Squat Triple)

Conditioning Circuit

A1 - CG Bench - 60x8x4

A2 - LPD - 120lbsx8x4

A3 - Back Extn - BWx8x4

A4 - Band X-Walks - Purple x 10 each way x 4

Recovery

Stretch

Really good train today. Happy with speed and technique today. Will look to incorporate push jerks more to help rectify my overhead strength/balance. Really happy with how my training has panned out over the last 9-weeks. Next week is the final week of my base building phase to the Oceanias - will look to max out next Friday. Keep up the good training all!!!

[Big john]

solid mahi there uce!, awsome front squating :nod:

[Danomyte]

solid mahi there uce!, awsome front squating :nod:

Cheers uce. TEAM DJ WOOT WOOT!!!!

[Danomyte]

D2/4 W9/10

PM

Oly Lifts

Snatch Pull + Snatch from Blocks - 70x1+1x3, 90x1+1x2, 110x1+1x2

Snatch - 70x2, 90x2, 110x1, 120x1, 130x1, 135x1

Assistance

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

Push Jerk from Rack - 70x2x2, 110x2x2, 130x2, 150x1+m, 150x2

Recovery

Stretch

Tough session backing up from yesterday - felt fatigued and slow. Shoulders and upper back super sore. Snatches felt slow and fatigued. Snatch Pulls were easy though. Push Jerks were tough - lots of mental battling to get the technique right on these. Still more work to do.

[Danomyte]

D3/4 W9/10 - Fri 20 Jan

PM

Oly Lifts

Power Snatch - Barx2x2, 70x2x2, 90x2, 110x1, 120x1, 130x1, 135x1, 140xmx2 - equal PB, close on 140

Clean & Push Jerk - 70x2+1, 100x2+1, 120x1, 140xmj, 140x1, 160x1 - PB push jerk

Assistance

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

Good training on this day. Should've jumped to 137/138 in the power snatch, but 140 was really close, just kept on dipping below power. Got crunched on 140 push jerk, just a bit forward. 160 flew up. Push jerks are a really hit and miss technique - it either comes up easy or you get squashed lol

D4/4 W9/10 - Sat 21 Jan

No training due to a Wedding.

I was best man at my cousins wedding and was trying to squeeze in a quick session with the groomsmen before we got ready. But after playing poker to 3am, we ended up going to the driving range and then to the pools lol. It was a mint day at the wedding, I got sunburnt lol, gave a good speech, ate lotsa food, had a boogie and enjoyed everyone's company.

[Danomyte]

D1/4 W10/10

PM

Oly Lifts

Clean & Push Jerk - Barx2x2, 60x2x2, 100x2, 120x1x2, 140x1, 160x1, 170 x miss clean, 170 x miss jerk, 180 x miss jerk, 190 x miss clean - PB attempt - so close

Assistance

Clean Pulls - 190x2x3

Front Squat - 100x3, 140x2, 180x2, 210x1, 220x1, 230x1 - Easy 10kg PB

A1 - Bench - 60x6, 100x5, 140x3x3

A2 - Pendley Row - 60x6, 100x5, 140x3x3

B1 - Snatch Grip Back Extn - 40x8x3

B2 - Leg Curls - 65lbsx8x3

Recovery

Stretch

Cold swim

Good heavy training today. A few misses in the cjs but happy with the outcome. 180 clean felt like nothing, 190 wasn't far off. Stoked to be in the 500lb club with the front squat - need to keep on pushing this up. Body not too banged up after this training which shows the body is adapting to the heavier weights. 18-weeks until Oceania Champs.

[Danomyte]

D2/4 W10/10

PM

Oly Lifts

Power Snatch from Blocks - Barx2x2, 70x2x2, 90x2x2, 110x1x2, 120x1, 130xm, 130x1 (= PB), 135xmx3 - grrrr!!!!

Snatch Pulls from Blocks - 145x3x3

Power Clean from Blocks - 70x2x2, 110x2x2, 130x2, 150xm, 150x1 (= PB) - grrrr!!!!

Assistance

Tyre Flips - 250kg tyre x 5 flips x 4

Farmers Walk - 100kg EH x 20m x 2

Recovery

Band Pull Aparts - Purple x 10 x 4

Stretch

Good training today - equalled a couple of PBs but felt I could've got a bit more. Lifting at that box height (mid thigh) is tough for me - sometimes it's a head game for me lifting heavy at that box height. Still more work to do. Had a bit of fun flipping the tyre around and doing some farmers walk too - need to do more of this. Keep up the good training everyone!!!!!

[Danomyte]

D3/4 W10/10

PM

Oly Lifts

Snatch - Barx2x2, 70x2x2, 100x2, 120x1, 130x1, 140x1, 150xmx3, 130x1, 140x1, 145xm

Assistance

Snatch Pulls - 160x2x3

Back Squat - 70x2, 120x2, 170x1, 220x1, 250x1, 270x1, 290xm, 290x1

A1 - Bench - 60x6, 100x6, 140x3x3

A2 - Pendley Row - 70x6, 100x6, 140x3x3

A3 - Snatch Grip Back Extn - 40x6x5

A4 - Leg Curls - 65x6, 80x6x4

Tough day in the office today - fatigued and sore. But still some positives. Close misses on 150 Snatch. Happy with the back squat, as I stuck half way on my first attempt at 290 lol. One more day of heavy-ish training, then will look to have next week as a rest/light week.

[Danomyte]

D4/4 W10/10

REST - the session didn't happen as I had a few other things to take care of

All good

1-WEEK REST

Man, I can't believe how long the week felt without training = LONGEST WEEK EVER LOL. Very happy to get some time off to spend with the wife

Back into it today

D1/6 W1/16

AM

Strength

Back Squat - 60x5x2, 100x5, 140x5, 180x5, 210x5x3

Snatch Pulls from Blocks - 60x3x2, 110x3, 135x3x5

Behind the neck Push Press - 60x3, 80x3, 105x3x5

Prehab/Assistance

A1 - DB Prone Row - 20sx10x4

A2 - BB Bicep Curls - 20x10x4

Recovery

B1 - Press Ups - BWx5x2

B2 - Sit Ups - BWx5x2

B3 - Squat - BWx5x2

B4 - Jog - 40mx2

Stretch

PM

Oly Lifts

Clean & Jerk - 60x3+1x2, 100x3+1, 120x3+1, 140x3+mj, 140x3+1x2

Strength

Clean Pulls from Blocks - 160x3x5

Front Squat - 100x5, 140x5, 160x5x3

Prehab/Assistance

A1 - Lat Pulldowns - 135lbx10x4

A2 - Wrist Curls - 30x10x4

Recovery

Stretch

Good sessions to kick off the 16-week block towards the Oceanias. Squats were tough! Cleans felt good, just jammed my wrist on my 1st set at 140 = GRRR!!!! Will predominately train strength for the next 6-weeks.

[Danomyte]

D2/6 W1/16

AM

Cardio

1000m Row @ 5:10mins

Strength

CG Chin Ups - BW+ purple mini band x 3 x 5

Assistance

Incline Skullies - 30x10x3

Seated Row - 135lbsx10x3

Rear Delt Flyes - 4sx10x4

Recovery

Stretch

PM

Plyos

Seated Box Jumps - 30-inchx3x5

Oly Lifts

Power Clean & Push Jerk - 50x3+1x2, 90x3+1, 110x3+1, 130x3+1x3

Strength

CG Bench - 60x6, 100x5, 140x2x3 (PB)

Strongman

Tyre Flip - 250kgx5x2

5 Rounds

10 x Press Ups (Hand Release)

20m x Farmers Walk @ 60kg each hand

3 x Tyre Flips

15:18mins

Good day of assistance training today. Really enjoyed the Strongman session - jumped in with a 'Crossfit' style class, but just modified the workout with strongman exercises First time doing box jumps for over 4-years lol - they felt good though. Tuesdays and Thursdays will be very similar.

[Danomyte]

D3/6 W1/16

AM

Strength

Front Squat - 70x5, 120x5, 160x5x3

Snatch grip Push Jerk - 70x3, 110x3x5

Clean Pulls - 110x3, 160x3x5

Prehab/Assistance

A1 - DB Prone Row - 20s x 10 x 4

A2 - Bicep Curls - 20 x 10 x 4

Recovery

Stretch

PM

Oly Lift

Snatch - 60x3x3, 100x3, 120x3x3

Assistance

Snatch Pulls from Blocks - 135x3x5

Back Squat - 150x5, 210x5x3

A1 - LPD - 135lbs x 10 x 4

A2 - Wrist Curls - 30 x 10 x 4

A3 - Good Mornings - 70 x 10 x 4

Recovery

Stretch

Good sessions today. Felt smashed from yesterdays workouts - but felt good after todays sessions. Snatches felt great - upper back work and overhead work are working a treat. Happy training all

[Danomyte]

D4/6 W1/16

AM

Strength

CG Chins - BW+Purple Band x 3 x 5

Assistance

Incline DB Skull Crushers - 10+10x10x4

Seated Row - 70x10x4

Recovery

Stretch

PM

Plyos

Seated Box Jumps - 30inch x 3 x 3

Double Unders - 10x3sets

Oly Lift

Power Snatch - 70x3x2, 110x2x3

Assistance

CG Bench - 60x5, 100x3, 140x2x3

Strongman

AMRAP 5-mins

1 x Tyre Flip (250kg)

1 x Press Up

1 x Tyre Jump

12 Rounds in 5-mins

Good sessions today. Power Snatch was easy - 40kg jump was no worries. Enjoyed the SM AMRAP. No injuries or niggles so far. Happy with Week 1 of training so far.

[Big john]

Strongman

AMRAP 5-mins

1 x Tyre Flip (250kg)

1 x Press Up

1 x Tyre Jump

12 Rounds in 5-mins

cool SM circut dano 8) loving the work bro