230kg + bench or ill lose a box of...............

[Daniel]

My build up to Waikato/BOP Powerlifting Champs 2011

Hey names Daniel,

Today was my first proper train in about 2 months, thought it was about time to get back into training especially after Christmas put on a bit too much Christmas cheer hahahaha. :pfft: :pfft: :pfft:

Going to start off training in Hypertrophy to put a bit of muscle back on and condition the body a bit, also going to do a bit of “GPP” work to help with areas of my training.

Goals for this year?

To get bigger, stronger and fitter

5th January

Warm up: 5 min Bike High intensity

Bench press: 60kgsX10X2 sets, 100kgsX10, 120kgsX10X3sets, 100kgsX5

Speed bench 60kgsX3X6 sets 10 sec rest between sets

Incline bench press: 60kgsX10, 80kgsX10X3 sets

DB Fly’s: 14kgs 3X10 reps

Seated DB shoulder press 20kgsX10 reps, 24kgs 3X10 reps

Front delt rises: 12kgsX10, 16X10X3 sets

DB one arm preacher curl: 20kgs 3X10 reps

Ezi-bar curls: 25kgs3X10 reps not including bar

20 min moderate intensity cardio bike

Cool down 5 mins on bike

Found it pretty hard today huffing and puffing but feels good to be training again.

[soundsgood]

Nice to see you on here Big Dan!

What are the structure of your workouts gonna be like?

What are your PBs at this stage?

You've left fitness first right? Where abouts is kiwi strength based now

Looking forward to watching your progress, should put up some mean numbers by September!

[tinytraps]

Good to see another strength log up! Time to unleash the beast :twisted:

[steak]

Welcome Dan...smash it up mate :twisted:

[Daniel]

Hey sounds good how’s things how’s your training going?

My structure of my workouts will be Hypertrophy 6-8 weeks then I will be dropping into lower reps were I will be working more strength and power. I’m into progressive overloading were I will be using chains and different range of motions.

Yea I left that gym at the end of November, Kiwi Strength is not physically based any were at the moment might be setting something up at less mills Hamilton just a few things to work out with them. I’m training at the Hamilton Uni Gym now not a bad gym

Waikato/BOP Champs is in 16th April

Hey Tiny Traps, hahaha yea might have to unleash the beast at some point hahahaha

Hey Steak Hows thing's?

[Daniel]

7th of January

Mixed it up a bit 2 night felt like a good train.

Warm up: 5 min Bike High intensity

Squats on to 12 inch box

60kgsX10, 60kgsX10, 100kgsX5, 120kgsX10X2sets 1sec pause on box for last 2 reps of both sets,

120kgsX10 1sec pause on box for all reps, 100kgsX5 only used wrist wraps for all sets

Speed Squats: 60kgsX3X6sets 10 sec rest between sets

Good Mornings Knees bent: (light) 60kgsx10x3sets with 1 sec pause at bottom

Bent over row: 60kgsx10, 100kgsx10, 140kgsx8, added belt 160kgsx5x3sets , 100kgsx10, 60kgsx20

Shrugs: 140kgsx10, 180kgsx8, 220kgsx6, 180kgsx8, 140kgsx10, 100kgsx20

T-bar row: 3plates x10, 4 platesx8, 5platesx6, 6platesx4, 5platesx5, 4platesx8, 3platesx10

20 min moderate intensity cardio bike

Cool down 5 mins on bike

Good session 2 night, thinking of competing at the Waikato/BOP Champs in just soft suit and belt and maybe wraps not sure yet see if my knees hold up.

[Old Bull]

Good to see another log up Daniel, good to see you guys on a very hot day at the WBOP Novice comp and also thanks for the catch 3rd Squat :clap: :oops: .

OB

[Daniel]

All good Old Bull good to see you in action, yea man that was a hot day all right would have been good if there was some wind or air going through the place.

8th of January

Missed out on dead lifts this week took the kids to Hamilton gardens instead, so will have to train harder next week to make up.

9th January

Did some training at my house with 3 other Kiwi Strength club members,

Started off with a light jog then split into groups of 2:

First group did:

Tyre flipping x8

Kettle bells 10kgs 1min

Second group did:

80kgs sand bag loading on to 1.2m barrel

Then swapped, and then had a short rest to catch breath then moved onto

First group

20kg bottle press maxed out

Sledge hammer 1min

Second group did:

Home made sled drags with extra 20kgs

X 2lengths of my front lawn x2sets

Then swapped, and then had a rest to fully recover then

Repeated this 2 times.

Good session this morning before the heat come, next training session tomorrow 10th of January going for a bench train with Scott Parsons at his gym should be a good train he one strong mofo.

[Daniel]

Monday 10th January

Trained with Scott Parsons at his gym

Bench 60x10x2, 100kgsx5, 130kgsx3x10reps raw

Wednesday 12th January

Trained with Scott again

Squatted 60x10, 80x5, 140x10, 150kgsx2x10reps raw

Good mornings 3x10sets

Saturday 15th January

Trained at the Uni gym today

Dead lifts

60kgsx10x2, 100kgsx5, 140x3, 180kgsx10x3sets all raw

Speed 100kgsx6x3reps 5sec rest between sets

Stiff leg good mornings 3x10

Finding it hard to get into the workouts this week lost the focus, might have to start having a strong cup of coffee before go to the gym but other than that on track.Not bad training this week will try and keep all lefts raw as long as I can.

[Daniel]

Sunday, 16th January 2011

Training at my house with to other club members we did:

Tyre flipping x 10

Sledge hammer 1min

Pulling the Sled x2 lengths of front lawn

Bottle press 20kgs Max out

Kettle bell 10kgs max

Repeated this 2x

Good Train today here is a video of me flipping the tyre.

[bar-belle]

Nice work on the tyre flips there Daniel :clap:

[Daniel]

Nice work on the tyre flips there Daniel :clap:

Cheers bar-belle.

Monday 17th January

Felt pretty good considering I dead lifted Saturday and did tyre flips Sunday so went and did some dead lifts at Scotts gym with one of his lifters.

Dead lifts

60kgsx10x2, 100x5, 140x3, 180x1, 200kgsx10x3sets

Speed 100kgs6sets x 3 reps

Good mornings stiff legs 1 sec pause at bottom 60x10, 100x5x3

Not bad session my one abb I mean abbs :pfft: :pfft: were a bit tender tonight will have to rest up before squats this week.

Tuesday 18th January

Last train till Friday

Bench

60kgsx10x2, 100x5, 120x3, 140x10x3sets

Speed 60x6x3sets

Couldn’t really get in to it to night but got the reps out should be a good squatting session on Friday.

[Daniel]

Friday 21st

Did squats to day didn’t stretch at all my hamstrings and glutes were tight to much sitting down

Squats

60x10x2, 100x5, 120x3, 140x3, 160x1, 180x8x3,

Speed 100x3x6

Knee bent good morning 60x10, 100x5, and 120x5x3

Looks like I will have to start stretching.

25th Tuesday

Did light bench today

60x10x2, 80x10, 100x10x5

Speed 60x6x3reps

Not much energy today didn’t eat much apart from pop corn and other movie food took the kids to the movies today watched yogi bear

Squats tomorrow will have to make sure I stretch and eat clean all day,

need to have a good squatting session.

[tomsammce]

what weight is that tyre in the video Dan?

[Daniel]

what weight is that tyre in the video Dan?

Hey tomsammce,

not to sure on the weight of that tyre in the video 200 220 mabe ?

[Big john]

mean vid...dust, tyre fliping, sun, sweat...makes for some me cardio bro keep at it monster

[steak]

looking strong bro..keep it up 8)

[tomsammce]

what weight is that tyre in the video Dan?

Hey tomsammce,

not to sure on the weight of that tyre in the video 200 220 mabe ?

cool, good work

[Daniel]

27th January

Squats:

Bar x 20, 60kgsx10x2, 100kgsx5, 140x3, 160x1 added belt 180x1, 200kgsx8 added belt and wraps 200kgsx7, 200kgsx7

Speed 100kgsx6x3reps 10 sec rest between sets

Pin suspended Good mornings 60kgsx10, 100x5x2 sets 120kgsx5 all with 5sec pauses at bottom

Was a bit lazy with the squats had another 2-3 reps in me but couldn’t get into it needed a good slap any takers for next week hahahaha :pfft: :pfft: good session though.

[soundsgood]

Nice squatting bro! How's the bodyweight looking? Going up?

[Daniel]

Nice squatting bro! How's the bodyweight looking? Going up?

Thanks Soundsgood

Im 120kgs at the moe was 117kgs when started this journal, not 2 worred about my weight just gunna let myself grow.

[Daniel]

28th January

Dead lifts

60kgsx10x2, 100x5, 140kgsx3, 160x2, 180kgsx2, 200x2, added belt 210x8 210kgsx8,

Speed 140x3x6 sets 5sec rest in between sets (Smoked these)

Seated good mornings barx10, 60kgsx10, 80kgsx5, 100x5, 120kgsx3, 100kgsx5, all with pause at the bottom

Not a bad session tonight was pretty fatigued from squats, but pushed through it and got the reps out. Will do some functional training Sunday if not raining.

[steak]

love your work Dan 8)

[Daniel]

love your work Dan 8)

Thanks Steak.

Had last week off back to training this week.

Tuesday 8/2/2011

Squats

60kgsx10x2, 100kgsx5, 140kgsx3, 180kgsx3, 200kgsx3 added belt and knee wraps , 210kgsx5

Speed 100x6x3reps 5sec rest between sets

Pin suspended Good mornings 60kgsx5, 100kgsx5, 100kgsx3, 60kgsx10

Bent over row 60kgsx10, 100kgsx8, 140kgsx5, 180kgsx5 added belt, 200kgsx3, 160kgsx6, 140kgsx8, 100kgsx10

Had good session 2night, going to start using chains next week cant wait \:D/ \:D/

[Daniel]

Monday 14th February

Warm up: carting 40kg chains to the gym plus gym bag

Squats

60kgsx10, 60x10, 100kgsx5 added 40kg chains, 140kgsx3 plus chains, 180kgsx3 plus chains, 220x3 plus 40kg chains, 220x1 plus chains, and 140x8 plus chains

Speed 6setsx 3reps 100kgs plus chains 10sec rest between stets

Good mornings 60x10x2sets, 100kgsx5repsx2sets, 60kgsx10

Good session apart from having to cart the chains back to my car hahaha