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Sunday, November 8, 2009

Smolov Squats #3 06 NOV 09

After a day off on thursday I was about 80% ok and ready for the workout

Back Squat 160kg 5x5
Mil Press 65kg 5x5

By the last 2 sets of squats I was a mess again but recovered fairly well over the weekend and ready to hit 170 for triples on monday.

Also embarking on a plan to clean up my diet a bit this week and add some cardio back in after completely piking on it last week.

Goals for this week - Eliminate bread from my diet this week, minimise consumption of other refined carbs.

Wednesday, November 4, 2009

Smolov Squats #2 04 Nov 09

Did a light deadlift and bench press workout on Tuesday and tried to walk like a normal person without much success!

Fronted up to the gym today and by the time i'd warmed up i could almost feel my legs again. That didn't last long as it was straight into the workout

Back Squat 150kg 4 x 7
Military press 60kg 4 x 7
Face pulls 40-45kg 5 x 12

I intended to do cardio afterward but I could barely stand up after the squats!

Monday, November 2, 2009

Smolov Squats #1 - 02 Nov 09

First Smolov Workout
Not doing the full voume protocol as it kills me for days afterward, working on approximately 25% reduction in volume.
BSQ 140kg 3x9
Mil press 55kg 3x9
Pullups 3 x 10

Almost lost lunch after the last set of squats!

November December training

With the world masters games weightlifting competition out of the way I took a couple of weeks to ease back into training before going at it full bore this week.

I'm trying to crack a 600kg / 1300lb raw powerlifting total, raw being belt and knee sleeves (not wraps) but no support shirts or suits. At the moment my best lifts are
Bench 130kg
Squat 200kg
Deadlift 245kg
Total 575kg

In my last strength cycle I added 5kg to my DL and 10kg to my bench but my squat stalled out so the plan is to attack the squat with a smolov cycle and only try to push the other lifts along a little.
Bench 137kg
BSQ 210
DL 255

Will give 602 total and I think that's achievable before I go on holidays to Thailand and lose it all again!

New Blog Direction

With the launch of my new blog/website for my business I have decided that instead of shutting down this blog I will use it as a personal blog for my training diary and any random observations about fitness, training and life in general.

If I find something cool or funny that might not be fitness related I'll post it here so as not to clutter up the material on the main blog.

Tuesday, June 16, 2009

Octogen Novice Strongman / Strongwoman comp 5th of September

Announcing the 2009 Octogen Novice Strongman / Strongwoman competition.

Strongman is taking off in Australia and this competition is an opportunity for first time strength athletes and athletes from other sports to have a crack at the challenges of strongman competition without the monster weights ot the higher level shows.

So if you are a powerlifter, policeman, crossfitter, olympic lifter, thrower, rugby player, fireman or gym junkie then this comp is for you!

Also, not forgetting the women we'll be holding a strongwoman comp on the same day

Each event in the competition will be demonstrated by experienced competitors from the Sydney Strongman Society and coaching tips will be given to get first timers up and running.

Comp details

Date - Saturday 5th of September - 10am
Location - Sydney University - meet at the Arena Gym
Entry fee - $50
Prizes - prizes for 1st to 3rd in the mens and womens comp
Events - see below
To enter - email

Men - open weight division

Farmers walk 90kg 75m
Log for max weight 70kg opener then 10kg jumps to 100kg and 5kg jumps thereafter, 3 attempts per competitor
Tyre flip and sled drag medley 25m
axle clean and press reps with 80kg
Stone for reps over 1200mm bar 110kg

Women - open weight division

Kettlebell clean and press medley - 16, 20, 24, 28, 32kg
Farmers walk 60kg 50m
log for reps - 45kg
Tyre flip and sled drag 25m
Stone for reps 60kg or 80kg
Any reps at 80kg trump reps with the 60 (so a single on 80kg will beat any number of reps with the 60kg and everyone will be ranked accordingly)

Thursday, May 28, 2009

Sydney Kettlebell Instructors Course

Just a final reminder that our next Kettlebell Instructors Course is being held in Sydney on the 13th and 14th of June.

There are still a few spots available so if you are interested contact us ASAP. As usual there are discounts available for group bookings.

Download info pack here