welshdragons 2006

[D.Norris]

Just getting back into training properly after a layoff due to illness - and I have a hernia at the moment wich isnt great for training but Im doing ok!

Todays session
24/1/06

Pause Squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
2x280kg
1x300kg(pr with a pause - should have paused a little longer!)
I was fairly happy with this because I havnt done these in over a year and I got a pr first session!

14-15" partial deadlift
3x140kg
3x180kg
3x220kg
1x260kg
1x300kg
1x340kg(straps)
1x360kg(fairly easy - straps)

donkey calve raise max reps x 2 sets

grippers!

[Jesse Marunde]

thanks for the vid! those were horse raises since you're bigger than a donkey...

[GregMonfredo]

Sick video! The last few videos that I've downloaded from people on this site have been making me feel so weak. Very inspirational though.

[Patrick McGuffin]

Dude, I think dale could make anyone feel weak. Looking verry strong, if we didnt know it we would never think in a million years that this was just getting back into your groove after being injured for a long time. Yeah, the donky calf raises do look a little gay hahah.

[SBaier]

Thanks Dale for posting again!!

[D.Norris]

Thanks guys Im getting back into it slowly! - less of it Mr Murunde your not so small yourself :B:

Todays session
25/1/06

push press
4x62kg
4x82kg
3x102kg
3x122kg
2x142kg
1x162kg(better than last week but still not 100%)
5x142kg(shit)

seated dbell press
9x50kg

bench press
6x62kg
3x102kg
3x122kg
3x142kg
3x162kg
3x182kg(lock out still seems week)

close grip bench
6xbar+doubled mini bands
3x62kg+doubled minis
3x102kg+ doubled minis
3x122kg+ doubled minis
3x142kg+ doubled minis
1x162kg + doubled minis
This is the first time Iv used bands And I like them a lot - first set I tried doubled green bands I couldnt lock it out with no weight on the bar, I looked like a dick flailing about on the bench unable to lock out a emty bar,lol!

strict side laterals
16x10kg dbell in each hand
10x20kg dbell

skulls
12x55kg
12x75kg
8x90kg
weights above not including weight of ez bar!

Not a bad session another week or two and I should be back on form!

Nearly forgot I hurt my shoulder joint on bench press and I was in pain for the rest of the session - Its f**king killing!

[Mike Westerling]

I missed your journal posts. Very inspiring!
Mike

[GregMonfredo]

Please keep the video's coming! :)

[D.Norris]

Todays session
26/1/06

semi stiffleg deadlift
3x60kg
3x100kg
3x140kg
3x180kg
3x220kg
2x260kg
1x280kg(a little left in the tank)

Barbell rows
8x60kg
8x100kg
6x140kg
6x180kg- with straps

pulldowns
12xno 20 - full stack
12x no 16
12x no12

ez curls
10x25kg
I had to stop there on these it was killing my shoulder!

hammer curls
6x20kg
6x30kg
6x42.5kg
Couldnt push these because of pain in right shoulder!


Double overhand holds for time!

Right shoulder extremely sore and weak today - cant lift my hand to my face properly!

Heres a vid

[D.Norris]

Didnt get any sleep last night inbetween the pain in my shoulder and I couldnt stop coughing!

todays session
29/1/06

Ifsa spec Log
6x80.5kg
4x100.5kg
10x120.5kg(one clean 10 push press)
shoulder wasnt to bad on the press but the clean was agony - if my fitness was better I think I could have done another 4-6 reps!

12" log inclines
14x100kg
these were very painfull so I just went for the burn,lol!

yoke walk
20mx150kg
20mx230kg
20mx310kg
20mx350kg(weight felt very light - but the run felt slow)

Farmers
10mx60kg in each hand
10mx100kg
10mx140kg
3-4mx160kg
I havnt gone any heavy`r than 120kg in over 4 months - so these felt heavy today - Im going to try heavy farmers one week and light the next to see how it goes!

Not a great session - tired,chesty and I couldnt do stones or anything else because Iv got work at 3.30pm - might do a little more after work!

[Mike Westerling]

Especially the squat and stiff dead! Very impressive. Please keep em coming!
-Mike

[D.Norris]

Still not feeling 100% - chesty and Iv near enough lost my voice!

todays session
31/1/06

Squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
1x300kg(easy)
1x310kg(easy)

18"deadlift
3x140kg
3x180kg
3x220kg
2x260kg
1x300kg
1x340kg
1x360kg
1x380kg(fairly comfortble)

calve exstensions on leg press
20x8 plates
20x10 plates
20x 12 plates
20x14 plates
20x16 plates

double overhand holds
x2

grippers

fairly happy with the session!

[D.Norris]

Todays session
1/2/06

seated dbell press
10x30kg in each hand
8x40kg
6x50kg
5x60kg(easy another 2-3 reps in the tank)
2x70kg(not great but its coming back)

push press
3x80kg
3x100kg
3x120kg
2x140kg
2x160kg(missed 3rd rep - better than last week)
8x130kg(plenty of strength - fitness let me down)


strict side laterals
14x10kg in each hand
12x15kg
10x20kg

Rear delt machine
16xlight weight - painfull!

skulls
12x40kg(little pain in shoulder)
12x60kg - agony
had to stop there due to the pain in my shoulder joint

1x dropset cable push downs!

Happy with what I did but really pissed off that I couldnt bench or work triceps properly due to pain in Rotator cuff!

[D.Norris]

Todays session
2/2/06

2 3/8" thick bar cleans(continentals when it gets heavy)
3x72kg
1x92kgx3set
1x112kg
1x132kg
1x152kg(fairly easy)

deadlifts
2x140kg
2x180kg
2x220kg
2x260kg
1x300kg(grip went on second rep near lockout)
1x320kg(was going for 2 but I would have shit myself on the second rep so I stopped on one -with straps)

Barbell rows
8x60kg
8x100kg
6x140kg(with straps)
3x180kg -straps
2x200kgs -never tried this weight so I suppose its a pr - straps!

pulldowns
12xno 20-full stack
12x16
12x16

12" log curls
8x60kg
8x70kg
8x80kg

not a bad session - weights are creeping back slowly - throat is still f**ked and Im still a little chesty!

[SBaier]

It is great to follow your training again Dale! Workouts are coming along nicely, get well soon.

[Nicolette L.]

Looks Like you are doing great! Hope you are feeling better soon.

[D.Norris]

Thanks Both Im getting back to where I was quickly but I just seem to move from one illnes to the next at the moment - Im just glad my Hernia isnt painfull!

[D.Norris]

Chest and throat still not right!

Todays session
7/2/06

Squats
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
1x260kg
1x300kg
1x310kg(should have gone for 2-3 reps)
0x320kg - to slow in the decent!
should have followed my own advice here and not try for a max single every week - I should have repped on 310kg!

Goodmornings
6x60kg
3x100kg
3x140kg
3x180kg
1x220kg - I went a little to low on this and I didnt think it was going to come back up - but I got it!

Double overhand holds and grippers!

I was late picking my girlfriend up so I`ll have to train calves tomorrow!

[D.Norris]

I tried a new Gym today - It had its pros and cons!

Todays session
8/2/06

seated dbell press
12x30kg in each hand
8x40kg
6x50kg
6x60kg
2x74kg - these felt fairly light at lockout but they where so wide at the bottom it made a difficult starting position!

push press
3x60kg
3x80kg
3x100kg
2x120kg
2x140kg
1x160kg
6x140kg(another 2 reps in the tank these felt easy today!)
I was a little pissed off on the 160kg - it was such a high lift off the rack it didnt feel right at the start!

Bench press
12x60kg - slight pain
12x100kg - f**king agony, had to stop there

cable push downs
12x1/2 stack
12x3/4 stack
9x 2 plates off full stack
12x3/4 stack
cant really do any other tricep exercise without extreme pain so this exercise had to do!

The cons to this gym - the power rack was sh*t, I couldnt adjust it so it was low enough to get in the right position to press the weight - full of dickheads - the owner who I know wouldnt stop talking to me - and there was woman every where - I couldnt take my eyes off them!

The pros - there was woman every where,lol and not many out of shape or ugly ones! - they didnt charge me to train there - plenty of weight and dbells up to 78kg!

[D.Norris]

Todays session
9/2/06

2 3/8" thick bar cleans
3x72kg
3x112kg

deadlift
2x140kg-double overhand
2x180kg- double overhand
2x220kg
2x260kg
1x300kg- missed second rep on grip
3x310kg - another 1-2 reps in the tank - used straps!

chest supported rows
12x 1 plate
10x 2plates
8x 3plates
6x4 plates

pulldowns
12xfull stack no 20
12x no 16

strict side laterals
12x15kg
12x20kg

rear delt machine
2x12 reps light weight

Ez bar curls
10x40kg
8x40kg
8x60kg
weights above not including weight of bar.

hangs from a rolling bar max time x1

double overhand holds x 1

pinch grip work

1 set max reps calf machine half stack!

[GregMonfredo]

Awesome lifting as usual. The only thing missing though... is more videos:IMHO:

[D.Norris]

I`ll try and get some vid this week Gregg!

Todays session
11/2/06

Tyre flip(my new tyre 400-450kg)
1x2 flips
1x4 flips
1x6 flip
1x8 flip
I find this tyre nearly as easy as my other tyre because the tread is so good on my new tyre!

Atlas stones
2x100kg
2x120kg
2x140kg(easy)
I placed 1 tyre on top of the other and a pallet on top and I had a stone wall - 54"high!

conans circle
3laps x empty= 80kg(little warmup for viking press)

Viking press
6xemty basket -roughly 80kg
3x100kg
3x120kg
10x140kg(another 2-4 reps in the tank)

wanted to do some sled drags or arm over arm but I was pushed for time!

[D.Norris]

Todays session
12/2/06

12" log
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg(shit)
This is the first time Iv used this log for months - the handles are about 22" apart wich makes it harder at lockout - Im going to use this log 3weeks of the month and the Ifsa log once a month!

Farmers walk
10mx60kg
10mx100kg
10mx150kg(droped them at 5meters and picked them back up - handles where damp which didnt help)
50-60mx100kg

Decided to leave it there as Im a little fucked from yesterdays session!

[Mike Westerling]

Whens your next contest? Training's looking strong. What's going on with the hernia?
-Mike

[D.Norris]

Next important come is Wales strongestman on the 25th of june - Im still way off form at the moment but its coming back slowly each session!

Doctor told me it was fine for me to compete and he wasnt even going to put me down for a op but I asked to see a speacialist - so Im waiting on that - its not really causing me much trouble!

[D.Norris]

Todays session(in the gym with the shitty, rack but lot of lovely ladies)
14/2/06

squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
6x260kg(going to work some reps for a couple of week)

Goodmornings
6x60kg
3x100kg
3x140kg
3x180kg
2x200kg
2x220kg(first rep was easy)
I have a sh*tty vid of the 200kg set and a the start and end of the 220kg set - I had my training partner Ryan trying to vid it - Im sure he`s downsyndrome - strong as a Ox and thick as a bulls prick!

standing calve machine
12x100kg easy - didnt like this machine!

calve exstensions on leg press
20x8plates
20x10plates

grippers

[SBaier]

I have a sh*tty vid of the 200kg set and a the start and end of the 220kg set - I had my training partner Ryan trying to vid it - Im sure he`s downsyndrome - strong as a Ox and thick as a bulls prick!


Damn your funny! :LOL:

[D.Norris]

Todays session
15/2/06

seated behind neck press
6x60kg
6x80kg
6x100kg
3x120kg
1x140kg(shit - balance issues)

push press
6x60kg
6x100kg
1x120kg
1x140kg
1x160kg
1x170kg(easy)
0x175kg - just missed lockout!

hammer strength chest press(I know its Gay but it not as painfull as bench press)
10x 1plate a side
10x 2
8x 3
2x 4- plenty of strength left but my shoulder really started to hurt on this set!

strict side lateral
16x10kg in each hand
10x20kg

skulls
12x36kg
12x54kg
18x72kg
not including weight of bar !

[mat_weir]

alrite bud,
looks like ya training is going well. looking strong too.
hows the hernia situation going?

[D.Norris]

Todays session
16/2/06

continental cleans (2/38" thick bar)
3x72kg
1x112kg
1x132kg
1x152kg
1x172kg(fairly easy pr)

farmers deadlift
3x60kg in each hand
3x100kg
3x140kg
2x160kg
1x170kg(and a hold)
0x180kg - grip failed before lockout

chest supported rows
12x 1 plate
10x 2plates
10x 3 plates

pulldowns
12xno20-full stack
12xno16

2 arm hammers
8x20kg in each hand
8x30kg - easy

140kg farmers hold for time - 31second droped it due to pain in hands , probably had another 20seconds in me!


Hernia isnt to painfull Matt!

[Kevin Majoros]

Holy crap man awesome strength.

[D.Norris]

Todays session
18/2/06

Tyre flip(400-450kg)
1x4flips
1x4flips
1x10flips - 54seconds(little slow)

atlas stones(all stones to a 54" platform)
3x100kg in one motion
1x120kg in one motion
1x120kg in one motion
1x150kg
0x150kg tacky dropped stone towards top of lift!
stone weights are coming back slowly!

conans cirle
3x100kg
2x200kg - first time Iv made 2 laps with this weight!
like Iv said in the past the basket is so close to your body the weight in the basket is close to smack on the weight in arms!

Viking press
6x100kg
3x120kg
3x140kg
8x160kg

I have a vid of me on the 160kg and ryan(paddy) on 130kg on the viking press!

[D.Norris]

Heres the vid of me and Paddy from earlier!

[GregMonfredo]

Great job!

[D.Norris]

Todays session
19/2/06

12" log
4x80kg
3x100kg
3x120kg
2x140kg
2x160kg- 2 easy reps, up weight next week!

yoke walk
20mx150kg
20mx230kg
20mx310kg
20mx400kg(slow, shins very sore and I was struggling to get enough air in!)

farmers
60kgx30m
100kgx30m
Decided to leave it there on farmers today - shins where very sore!

Heres a pic of paddy and anthony with my new tyre Andy!

[D.Norris]

Today session
21/2/06

squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
2x260kg
5x300kg - 5 rep pr - fairly easy!

Goodmornings
3x60kg
3x100kg
3x140kg
3x180kg
3x220kg - 3 rep pr - fairly easy!

standing calve machine 3x12 reps and a dropset!

double overhand holds
160kgx35seconds

grippers

Fairly happy with session - Im coming back slowly!

[mat_weir]

thats some sick weight ur throwing around dale.
truely inspireing mate

[D.Norris]

Todays session
22/2/06

seated behind neck press
8x60kg
6x80kg
6x120kg
5x120kg
3x140kg - I think this was a pr by one rep!

push press
6x60kg
6x100kg
1x120kg
1x140kg
1x160kg
1x170kg
2x180kg - 2 rep pr never done this weight before!

side laterals
14x 15kg in each hand
10x20kg

bench press
12x40kg
12x60kg
6x80kg
3x100kg
3x120kg
3x140kg
6x160kg
Testing the shoulder out - still painfull at the bottom of the lift but its getting better!

skulls
12x40kg
16x60kg
the weight above not including the weight of the ez bar - couldnt go much heavy`r because Bec(my girlfriend) couldnt spot me!

Fairly happy with the session!

[DaneGarreau]

Nice workouts m :EP: an. Your a beast. Thanks for the Viking press video

[D.Norris]

Thanks Dane!

Todays session
23/2/06

2.3/8" thick bar cleans(continentals)
3x72kg
3x92kg
2x112kg
1x132kg
0x152kg - lost the bar when I tried racking it and it bounced off my chest(sternum) - it fucking hurt - atleast Colin had a chuckle!
1x152kg
0x3x182kg couldnt quite get it high enough at the start of the lift!
keep to lighter weights for a couple of weeks before trying this again!

semi stiffleg deads
2x140kg
2x180kg
2x220kg
2x260kg
1x290kg - pr

chest supported rows
10x1 plate
10x2 plates
10x3 plates
6x 4 plates

pulldowns
12xno 20(full stack)
12x no 16

2 arm hammers
10x30kg in each hand
8x40kg
4x50kg

thick bar curls x 12 reps and reverse curls x 12 reps!

[D.Norris]

Wasnt really up to doing much today, I havnt slept properly for the last 3 nights and Im all bunged up and full of snot!

Todays session
25/2/06

atlas stones(all to 54")
3x100kg in 1 motion
3x120kg in 1 motion
2x140kg - lost the third rep at the top!
rowed my 175kg stone 3 times - should be able to lift it again in 2-3 weeks!

decided to leave there for todays - its fucking freezing!

[D.Norris]

Todays session
26/2/06

12" log
4x80kg
3x100kg
3x120kg
2x140kg
1x165kg(fairly easy)

incline log
12x120kg

farmers walk
40mx100kg +1 turn
45mx140kg - pr on distance
3mx170kg - fucked up the pick up and nearly passed out - stars!

yoke
10mx150kg
10mx230kg
10mx310kg
10mx390kg
12mx470kg - fairly easy

[D.Norris]

Taking it easy this week on the run up to my powerlifting comp on sunday!

Todays session
28/2/06

squat
10x60kg
6x100kg
3x140kg
10setsx2repsx180kg - 30second rest between sets!

deadlift
3x100kg
3x140kg
10setx1repx180kg - 30seconds rest between sets!

2x20 reps seated calve machine
1xdropset standing calve machine

grippers!

[SBaier]

Good luck Dale! What are you shooting for?

[D.Norris]

Thanks Shawn - Its my first powerlifting comp, Im going to be lifting raw and Im still a junior so Im hoping to beat the squat record!

Im hoping to get 330-340kg squat - 180-200kg bench - 300-320kg deadlift!
I have rotator cuff probs at the moment so I havnt been able to bench heavy for the last 6-8 weeks - Hopfully it will hold up on the day!



Todays session

bench press
12x60kg
12x80kg
12x100kg
10setx2repsx120kg - 30second rest between sets!
Shoulder still isnt right and feels weak - if I can put up 180kg without to much pain on sunday i`ll be happy!

seated dbell press
12x30kg
8x40kg
6x50kg
6x60kg
1x70kg - lost balance of the dbell second rep if I hadnt have dropped it I think I would have done some serious damage!

strict side laterals
14x10kg in each hand
12x15kg
12x20kg

2xrear deltmachine high reps lighteweight!

skulls
12x40kg
12x60kg
10x80kg
weights above not including weight of Ez bar!

double overhand hold for max time!

[GregMonfredo]

Goodluck at your meet!

How old are you?

[D.Norris]

Thanks Gregg - Im 23!

[GregMonfredo]

Damn, only 2 years older than me, but like 10x stronger!

[D.Norris]

Again only light today before comp on sunday!

Todays session
2/3/06

semi stiff leg deads
12x100kg
6x140kg

hammer strength rows
12x2plates
12x4plates
12x6plates
8x8plates - 1 arm at a time on this set!

pulldowns
12x no 20- full stack
12xno 16
12xno 12

2.5"thick bar curls
10x32kg
10x42kg
8x52kg

reverse curls
10x32kg
10x42kg

[D.Norris]

My first ever powerlifting comp today - I won because I was the only 125+kg junior there - but I did have a good day and some Pb`s!

Here are the vids!

[GregMonfredo]

Good job! Every lift looked easy!

[Paul Neuhaus]

Congrats, big man!! You did make those lifts look easy!

[D.Norris]

Thanks lads - heres a vid of my girlfriend deadlifting in the 56kg class(this is her first powerlifting comp with only 7-8months training under her belt)

[SBaier]

Great job Dale - it looks like you had a lot more in you!

[D.Norris]

Thanks shawn - I think I had more in me on the squat and bench but not on the deadlift(grip issues)!

[D.Norris]

todays session
7/3/06

front squat
8x60kg
6x100kg
3x140kg
3x180kg
1x200kg
1x220kg
1x240kg
1x260kg - should have repped on this and left it there!
0x280kg

partial deads no4 in rack(mid shin)
3x140kg
3x180kg
4x220kg
1x260kg
1x300kg
2x340kg with sTarps - missed third rep!

calve exsensions on squat machine
20x4 plates
20x6 plates
16x 8 plates

grippers

[D.Norris]

Todays session
8/3/06

push press
6x60kg
6x80kg
6x100kg
2x120kg
2x140kg
0x170kg - didnt feel right!
6x140kg - these where easy another 2 reps in the tank

seated dbell press
10x40kg in each hand
8x40kg+ mini band
2x50kg+mini band
this was very difficult - my shoulders and triceps have never pumped up so much!

High incline bench
10x60kg
10x100kg

skulls
12x56kg
12x72kg
8x92kg
weights above not including weight of bar!

side laterals
14x2setx15kg in each hand


I should have taken it easy on push press today I felt a little f*cked before I started! The band dbell press was strange but I think very effective!

[D.Norris]

Todays session
9/3/06

Messed about with my inch dbell(because tonight I dropped it off at the gym)
right and left hand 1repx3set - easy, I could probably bang out 5-6 reps in each hand if need be!

overhead squat(never tried these before)
3repsx2setxol bar
3x30kg
3x40kg
3x60kg
just using these as a small warmup!

2.5"thick bar deadlift(didnt want to kill my back tonight)
3x112kg
3x152kg
3x192kg
3x232kg
0x252kg - grip fried

under hand barbell rows
10x60kg
10x100kg
10x140kg(with straps)
these were all done strict!

pulldowns
12xno14
12xno16
12xno 20(full stack)

1 arm hamers curls
6x20kg
6x30kg
6x40kg

double overhand holds - this was sh*t today -grip was fried!


Just took my time today and didnt kill myself - but my grip has taken a bit of a thrashing!

[D.Norris]

Todays session
11/3/06

sled drags
15mx100kg-uphill
15mx200kg-uphill
the sled I have at the moment all the weight is in the front an it dig into the floor which makes it a lot harder to drag!

Pulled my tyre out for tyre flip and then decided - I was to fucked to even attempt training today - should have taken a couple of days off after the comp last week - Im feeling burnt out and getting 4 hours sleep after work last night didnt help the situation!

[Mike Westerling]

What did you end up with for lifts in the pL meet? For some reason I'm having trouble veiwing the vid's.
Thanks,
-Mike

[D.Norris]

Squat 340kg/bench 210kg/ deadlift 310kg - I had a pair of rehaband knee sleeve`s on but other than that Mike I was raw!

[D.Norris]

Took a week off last week due to shoulder and knee pain!


Todays session
21/3/06

Rotator cuff work with bands

Squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
2x300kg - heavy and slow today

partial deadlift no6 - roughly 18"
3x180kg
3x220kg
3x260kg
1x300kg
1x340kg- sTarps
1x380kg- fairly easy, sTarps

calve exstensions on leg press
20x6plate
20x10plates
20x 12 plates

double overhand holds for time

3x20reps face pulls with super mini bands
light rotator cuff work with bands

[D.Norris]

After the session yesterday I wasnt feeling right - tired and bloated! - I decided to go to sleep around 4 woke up at 7 still didnt feel right, at about 9pm I had to run to the bathroom as fast as I could to vomit - I only just made it! I drank a pint of milk and whent to sleep again at 10 slept straight through untill 6am drank another pint of milk and slept untill 12 this afternoon! Didnt have a great session Im still not feeling 100%

Todays session
22/3/06

seated 2.5" barbell press - starting on chest
10x32kg
8x72kg
5x112kg
3x132kg
3x152kg
1x162kg - triceps felt week

inch dbell
3 reps with right arm 1 rep with left - felt weak!

seated dbell press
18x45kg in each hand

bench press
12x60kg
8x100kg - painfull
1x120kg - this was agony, I think Im going to have to see some one about my rotator cuff!

side laterals
16x15kg in each hand
10x20kg

skulls
12x20kg
12x40kg
12x60kg - felt week on these to!
weights above not including weight of ez bar!

not happy felt weak on most movments!

[D.Norris]

I had to do some training today even tho Im coming down with another chest infection and Im feeling fucked - but I was fairly happy considering!

25/3/06

deadlift
3x100kg
3x140kg
3x180kg
3x220kg
2x260kg
1x300kg - held for a count of 10 at the top - grip is improving!
2x320kg - with sTarps

chest supported rows
10x1 plate
10x2 plates
10x3 plates

pulldowns
12x no 16
10x no 20 - full stack

ez curls
8x20kg
8x40kg
8x60kg
weights above not including weight of bar - these felt weak today!

2x super minis pushdowns - 50 total reps(stopped once or twice- was supposed to do 100 reps but I over did the tension)

[craig kruse]

strong lifts! What is your bodyweight?
You are quite a squatter and deadlifter!

[D.Norris]

thanks Craig I weigh about 165-170kg!

todays session
28/3/06

squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
1x260kg
1x300kg- to slow
1x320kg - felt ok

Goodmornings
3x60kg
3x100kg
3x140kg
3x180kg
3x200kg
2x230kg - 2 rep pr

double overhand holds for time

calves on front squat machine 2x 20 reps

grippers

fairly happy with todays session considering I havnt been eating properl Im down half a stone and I have another chest infection!

[D.Norris]

Todays session
29/3/06

Seated 2.5" thick bar press(starting at the bottom)
8x52kg
6x72kg
3x112kg
3x132kg
3x152kg
1x162kg - crap

push press
3x60kg
3x100kg
2x140kg
1x160kg
0x170kg - lost balance
1x170kg - ok

incline bench press
12x60kg
8x100kg
6x120kg
6x140kg - easy - didnt want to push it

close grip bench
60kg+doubled mini bandx8
60kg+doubledmini+doubled super mini bandx6
80kg+doubled mini+doubled super minix 4
loads of tension at the top - slightly painfull!

skulls
12x40kg
12x60kg
triceps fried after CGB

band pushdowns
2xsuper mini bandsx30reps / no rest/ 1xsuper mini band x20reps

[D.Norris]

Todays session
30/3/06

deadlift
3x100kg
3x140kg
3x180kg
3x220kg
5x260kg within 60 seconds - nose exploded with blood half way through!
Deadlift for reps is one of my weakness`s Iv decided to sort this out starting today - 5 reps is pathetic and the biggest problem was grip!

chest supported rows
10x1 plate
10x2 plates
10x3 plates
10x 3.5 plates

pulldowns
12xno16
10xno20=full stack

ez curl
10x20kg
8x40kg
6x60kg

hammer curls
10x20kg in each hand
10x30kg

some band bicep work!

[D.Norris]

Todays session
1/4/06


Ifsa spec log
5x80.5kg
4x100.5kg
3x120.5kg
2x140.5kg
2x160.5kg - fairly easy

farmers
20mx60kg in each hand
20mx100kg
30mx140kg

yoke
10mx150kg
10mx230kg
10mx310kg
10mx390kg
3mx500kg - these felt heavy today!

atlas stones
110kgx3 to roughly 5foot 8" high

taking it easy today first event session for 4 weeks!

[Tom Bebb]

Dale ive got this problem too, ive got a useful deadlift, but when it comes to reps im like a bitch... :EP:

[D.Norris]

Its mostly down to my grip Tom but Im improving slowly!

[D.Norris]

Todays session
4/4/06

squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
3x300kg - fell forward on the second rep and strained my back a little trying to save the rep!

goodmornings
3x60kg
3x100kg
3x140kg
3x180kg
3x230kg - 3 rep pr

2xset double over hand holds for time

grippers!

Good news is my rotator cuff isnt as painfull now - but I might have a infection in my other shoulder, I`ll probably get some antibiotics off the doc tomorrow!

[D.Norris]

Todays session
5/4/06

2.5" seated thick bar press(starting from the bottom)
8x52kg
3x72kg
3x112kg
3x132kg
3x152kg missed 4th rep - crap
10x122kg

incline bench
8x60kg
8x60kg
6x100kg
6x120kg
3x140kg
3x160kg
1x180kg - again didnt want to over do it - but Im happy there was little pain!

Close grip bench press with 1 doubled mini+ 1 doubled super mini band each end!
8xbar
6x40kg
5x60kg
2x80kg
2x90kg
these are crazy heavy at lockout!

skulls
12x40kg
8x60kg
6x80kg
the bands really fuck me up before skulls,lol!

band push downs
100repsx1 super mini - feel the burn!

not happy with the shoulder press - but the rest of the session was ok!

[SBaier]

Glad to hear things are going better. Hopefully as the weight increases, the pain won't be there.

[D.Norris]

Touch wood things arnt getting worse Shawn!

Todays session
7/4/06

deadlift
3x100kg
3x140kg
3x180kg
3x220kg
5x260kg - grip went on 6th rep -then I ran out of time(1minute) - grip and fitness need work - Max deadift next week!

strict bent over row
10x60kg
10x100kg
10x140kg - I think this is the first time Iv done this without straps!

pulldowns
12xno16
12xno20(fullstack)

ez curl
10x20kg
10x40kg
6x60kg
not including weight of bar!

[D.Norris]

Todays session
9/4/06

Ifsa spec log
5x80.5kg
4x100.5kg
3x120.5kg
2x140.5kg
1x160.5kg- easy
1x170.5kg - very easy

yoke walk
10mx150kg
10mx230kg
10mx310kg
10mx400kg - easy

farmers walk
20mx60kg in each hand
20mx100kg
20mx150kg

ok session!

I wanted to do some tyre flip and stones yesterday - but I sprained my wrist throwing a prick out of the club on friday night and it was very sore yesterday!

[D.Norris]

Todays session
11/4/06

squat
10x60kg
6x100kg
3x140kg
3x180kg
16x220kg - the 16th rep was as easy as the first rep - but my fitness is shit so I was blowing out of my arse!

Goodmornings
3x100kg
3x140kg
3x180kg
2x235kg - 2 rep pr

calve exstensions on front squat machine
12x6plates
8x12 plates
6x16plates
6x20 plates
Thought I`d go heavy for a change


double overhand holds for time x2

Ok session!

[D.Norris]

Todays session
12/4/06

push press
6x60kg
6x100kg
3x120kg
3x140kg
1x160kg - slow
1x170kg - good speed
1x180kg - Tricep strength is coming back!

seated dbell press
8x40kg in each hand
6x50kg
7x60kg - just missed 8th rep

incline bench press
10x60kg
6x100kg
6x140kg
3x160kg - easy
1x180kg - just missed second rep!

close grip bench +1 mini+ 1 super mini each end!
6x40kg
6x60kg
3x80kg
3x100kg - 3 rep pr - missed 4th rep and got pinned Ryan(my training partner) had to call another trainer to help lift it off me,lol!

skulls
12x40kg
12x60kg
8x80kg

band push downs - 1xsuper mini x 100 total rep!

fairly happy with the session!

[D.Norris]

Todays session
14/4/06

Deadlift
5x100kg
3x140kg
3x180kg
1x220kg
1x260kg
1x300kg
1x320kg - grip whent at top of lift!
1x340kg - east 1 rep pr, another 10kg+ in tank -straps!

Bent over row
10x100kg
8x140kg - straps
6x180kg - straps

pulldowns
12xno16
12xno20 (fullstack)

super set shrugs and hammer curls
10x180kg - 10kg in each hand
10x220kg - 20kg
10x260kg - 30kg + 8x40kg

forgot to do rear delts and I forgot to do laterals wednesday -throw some in tomorrow!

Today I bit the bullet 10 minutes Cardio - I will do this after every weight session from now on increasing the amount as I get fitter!

[Patrick McGuffin]

Unreal pulling Dale! Yeah I am biting the bullet too next week, oh well only good can come of it!

[D.Norris]

Thanks Patrick - my pulling is improving slowly! - just wish my grip would catch up - and I know I need to work my fitness, but damn I hate doing it!


Todays session
15/4/06

Atlas stones - 56"
3x100kg in 1 motion- took the stone back down by myself every rep to!
3x140kg - easy!
nearly lapped my 175kg stonex3!

tyre flip(roughly 450kg)
2x2 flips relay fashion - warmup
6 flips
10 flip!

back very sore from yesterday - but Im fairly happy with today!

[Patrick McGuffin]

That tire flipping is insane also.

[D.Norris]

Its fairly easy to flip because it has really good tread Patrick!

Todays session
16/4/06

Ifsa spec log(nearly 14" diam)
5x80kg
4x100kg
3x120kg
2x140kg
1x160kg - very very easy
0x180kg - a little more drive in the legs and i would have got it - just out of reach, But I wll destroy this weight soon!

farmers
100kgx30m
120kgx60m - good speed

yoke
10mx230kgx2
10mx310kg
10mx400kg - good speed on these today!

120kg duck walk x10m just because the girls were using it!

Bec and Alyson had good sessions again today but the highlight of the day(I shit myself) Bec(my girlfriend) put the duck walk down went straight as a board and passed out and started shaking on the floor - she has to learn to breath properly when she`s lifting!

Didnt go crazy today as Im feeling fucked!

[D.Norris]

Todays session
19/4/06

Squat
10x60kg
6x100kg
3x140kg
3x180kg
2x220kg
10x260kg - another 2-3 reps in the tank - high reps have me blowing through my arse!

partial deadlift No2(lower shin)
2x220kg
1x260kg
1x300kg
1x340kg - easy
1x360kg - Im not 100% sure if this is a pr at this height or it equals my best!

calve exstensions on front squat machine
14x12 plates
12x16 plates
8x20 plates

Grippers

This session was done in just under a hour and I didnt stop puffing - I was fucked + I didnt have time to do cardio - But Im fairly happy!

[D.Norris]

Todays session
20/4/06

behind neck shoulder press
8x60kg
6x80kg
3x100kg
3x120kg
1x140kg - another rep or 2 in tank.
1x150kg - training partner touched it on the way up so I wont call it a pr!
I really struggle with flexability and stability on these!

push press
6x100kg
3x120kg
3x140kg
4x160kg - another rep or 2 in tank - 4 rep pr

incline bench
10x60kg
10x100kg
9x140kg - didnt attempt 10th rep!

1 arm side laterals
12x10kg in each hand
12x15kg

close grip bench + 1 doubled small band each end.
6x60kg
3x80kg
3x100kg
2x120kg

skulls
12x40kg
12x60kg
8x80kg
weights above not including weight of ez bar!

band pushdowns small band x 60 reps - not none stop!

fairly happy wth todays session - but I did feel a twinge in my stomach/rib doing push press and its a little sore to bend down!

[D.Norris]

Todays session
21/4/06

Trap bar deadlift
2x100kg
2x180kg
1x260kg
1x300kg
1x340kg
1x380kg - 1 rep pr - with straps
really struggled to fit inside the trap bar and get low enough to lift it - after 180kg I placed a plate under each end to lift it 1" so I could get down to it!

bent over rows
10x100kg
8x160kg - strict - with straps
3x200kg - form wasnt great - straps

pulldowns
12xno16
12xno 20(full stack)

rear delt flys
14x10kg in each hand
12x20kg in each hand

face pulls - 12 reps small band

shrugs - 12x220kg - stopped there as this was hurting my rib I strained yesterday!

1 arm hammers
10x10kg in each hand
10x20kg
10x30kg
8x40kg

10 minutes Cardio

ok session!

[D.Norris]

Here`s a couple of vids and pics from Britains strongest woman 06 - mostly clowning about!

[D.Norris]

Todays session
25/4/06

Squat
10x60kg
6x100kg
3x140kg
2x180kg
2x220kg
1x260kg
1x300kg
3x320kg - 3 rep pr - maybe another rep or 2 in tank!

partial deadlift no 4 in rack(roughly 14"-15" high)
3x180kg
2x220kg
2x260kg
1x300kg
1x340kg - straps
1x380kg - straps
1x400kg - straps - pr at this height!

calve exstensions on front squat machine
16x12 plates
12x16 plates
10x20plates
8x22 plates

10minutes cardio

Grippers

Happy with todays session!

[D.Norris]

Todays session
26/4/06

seated dbell press
10x30kg in each hand
8x40kg
6x50kg
6x60kg
4x70kg - another rep in the tank

push press
6x100kg
3x120kg
2x140kg
2x160kg -so easy
1x180kg - like butter, maybe another 2-3 reps in tank!
stopped at 1 rep on 180kg because when I brought the weight back down to my chest I felt a shooting pain and a pop in my right pec so I just dropped the weight - I thought I tore a pec, but I think its just a strain :bang

incline bench
10x60kg - pec sore
8x100kg - had another shooting pain in my pec so I stopped there!

didnt attempt close grip with bands!

skulls
12x40kg
12x60kg
11x80kg - just missed 12th rep
weights above not including weight of ez bar!

Band push downs
small bandx 60reps
super mini x 50 reps

not happy due to pec - but my overhead and lockout strength is great at the moment!

[D.Norris]

Todays session
28/4/06

Deadlift
5x100kg
3x140kg
2x180kg
2x220kg
2x260kg
0x300kg
I was planning on repping on 300kg but my back and grip is still fucked from tuesdays session - should have repped with 260kg or skipped deadlift!

chest supported rows
12x1 plate
10x2 plates
10x3 plates
8x3.5 plates

pulldowns
12xno 16
10xno 20(full stack)

1 arm hammers
12x20kg dbell
10x30kg dbell

After deadlift going to pot I was to pissed to do much else!

I might just do DE work next week as a delode week - Im feeling a little fucked! :bang

[Mike Westerling]

Workouts were looking strong lately!
-Mike

[D.Norris]

Thanks Mike up untill yesterday I was doing well!

Todays session
29/4/06

atlas stones to a 54" platform
3x100kg in one motion
1x1x3 140kg in one motion - never done this in one motion before!
1x1x3 150kg
1x175kg - first time Iv lifted it to this height - PB!
I tried a new technique to lapp the stone and I found it a lot easier to lap, then the stone flew up easily from the knees!

450kg tyre
3 flips
2flips Karlson style
6 flips
10 flips

I think today made up for yesterdays shit session!

[Mike Westerling]

Awesome day! Looking strong as hell as always! Looks like your backs doing better. What's the new technique you used for lapping the stones?
-Mike

[D.Norris]

I watched Travis Ortmyer on his 520lb stone and he lifted it slightly towards the front so it rolls on to his knee rather than lift it straight on - I tried it and it worked!

Todays session
30/4/06

Ifsa spec Log
5x80.5kg - pec is still not right since wednesday!
4x100kg
2x120kg
2x140kg
2x160kg - A little harder than normal due to the discomfort at the bottom of the lift!

Inch dbell
1xright and left arm - due to the pain in my pec I left it there!

yoke
150kgx10m
310kgx10m
left it there again due to pain!

farmers
20mx60kg
20mx100kg
5-6mx160kg(shit)
30mx140kg
not 100% happy with the farmers but it wasnt painfull on the pec!

Due to the strain im my Pec I was really pissed off with this session!

[Mike Westerling]

...I'll give it a shot next week. Sorry to hear about the pec. I partially tore mine years ago benching and although it doesnt bother me doing anything else my bench has never been the same.
-Mike

[D.Norris]

Im taking it easy this week to let a couple of injury heal a little ready for the the final push for the welsh comp!

todays session
2/5/06

Rolling thunder
5x 40kg left and right
5x60kg left and right
62.5kg 3xR - 2xL
65kg 3xR - 2x L
These need work,lol!

gripper work

double overhand holds for time!

didnt get chance to do cardio the gym was closing!

[Matt Nickerson]

I've been reading your journal for some time now, and first thing I need to say is your dam strong. Your workouts over the last few weeks have been great to read. It's too bad you got yourself messed up, but the #'s your putting up are still incredible. Keep up the fight. :YR:

[D.Norris]

Thanks Matt - Im not done yet Im just a little run down with one or 2 injurys, hopfully I`ll be back 100%(except for my hernia,lol) next week!

[D.Norris]

Todays session
4/5/06

rolling thunder
5x40kg left and right
5x60kg left and right
65kg 2xL 1xR
70kg 1xR

grippers

dbell holds

Im not getting on with cardio on the treadmill - 1 I cant stand it and 2 it hurts my left knee, so I decided to have a go on the concept 2 rower 500m in 2min 20sec - These need work I`ll up the sets as I get better at them my legs were F**ked half way through - my groin was extremely pumped!

[D.Norris]

Todays session
6/5/06

Atlas stones
1x1x5x100kg in one motion
1x1x3x140kg in one motion
1x175 kg - struggled to the lap then it was easy - vid to follow!

450kg tyre flip
3x2flips relay fashion
12 flips

[Mike Westerling]

Nice load. If you slit the tires on the side it wont bounce as much. Just a thought.
-Mike

[Jamie T]

Dragon.. Love reading your journals.. I would like to offer a tip if I may and i do this just because your load of the 175 KG stone looks exactly like my old form with 130 kg - a pure front squat .. i made a bit of a change and got 20 Kg more almost immediately.. have you ever tried to load from almost a hang clean position..lap the stone then rasie the ass up .. almost like a stiff leg then explode like a clean..

Just a thought.. keep up the good work.. good luck at the WSM ( W=Wales for now - next the World!!)


Jamie

[D.Norris]

Thanks lads - I think I know what you meen Jamie but lapping the stone is my biggest problem!

WSC on the 27th of may before the welsh!

[D.Norris]

Todays session
7/5/06

Ifsa spec log
5x80kg
5x100kg
5x120kg
6x130kg
Didnt want to strain my pec so I took it easy!

farmers
100kgx20m
120kgx60m
140kgx30-35m

yoke
10mx230kg
10mx310kg
10mx400kg

concept 2 rower 1x500m - 2.10min(10 seconds faster than last time)

ok session

[D.Norris]

Todays session
9/5/06

Squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
6x300kg - 6 rep pr

1 leg leg press
12x4 plates
10x6 plates

partial deadlift(no6 in rack= 18")
5x100kg
3x180kg
3x260kg
2x300kg
1x340kg - straps
1x380kg - straps
1x410kg - 1 rep pr - straps

calve exstensions on front squat machine
20x6 plates
12x16plates
10x20plates

grippers

concept 2 rower 1x500m = 1.58 minutes(12 seconds faster than last session)

[D.Norris]

Todays session
10/5/06

seated dbell press
12x30kg in each hand
8x40kg
6x50kg
6x60kg- another 3+ reps in the tank but I dont want to push my pec!

2.5" axle claen & push press(1 clean each set)
6x72kg
3x112kg
3x132kg
2x152kg
0x2x172kg no flick at the top of the clean - little technique practice and I`ll be right!

incline press
12x60kg
10x80kg
10x100kg
cant push these due to problem with pec and rotator cuff!

close grip bench + 1 doubled small band each end!
6x40kg
6x60kg
3x80kg
3x100kg - stopped there due to extreme pain in pec!

skulls
12x40kg
12x60kg
not including weight of ez bar

small band pushdowns
25reps
15reps
15reps
roughly 10 seconds rest between sets!

side laterals
16x10kg dbell in each hand
12x15kg
10x20kg

Not happy with this session - and Im feeling pretty f'd up from yesterdays session!

[Martin Smith]

I'd be happy with that session. It looks good to me!!
:YR:

[Chris Bartley]

damn dude, youve got some serious volume in your pressing w/o's. good stuff. great #'s.

i will crush you in the 500m row sprint though tomorrow. just wait and see!

[D.Norris]

Thanks lads but for me yesterdays session was s""t - and I weigh roughly 170kg so you should beat me on the rower,lol!

Todays session
11/5/06

Deadlift
6x60kg
3x100kg
3x140kg
3x180kg
3x220kg
3x260kg
3x280kg - back was a little sore from tuesday so I stopped there!
I put wrist wraps on at 260kg and 280kg, I think these helped a little with my grip?

chest supported rows
10x1 plate
10x 2 plates
10x3 plates
10x 3.5 plates

pulldowns
12xno 16
12x no 20(full stack)

rear delt flys
12x10kg dbells
12x20kg

face pulls with a super mini band x40reps

2 arm hammer curls
10x20kg in each hand
10x30kg
10x40kg

concept 2 rower 1x500m 1.57minutes pr

[D.Norris]

Todays session
13/5/06

atlas stones - 54" platform
2x3x100kg in one motion
1x3x140kg in one motion
1x1x3x150kg
couldnt lap the 175kg stone today!

tyre flip 450kg uphill
2x2 flips relay fashion - warmup
1x9 flips
its the first time Iv tried this tyre uphill and its a killer!

not 100% happy with this session but it will have to do!

[D.Norris]

Todays session
14/5/06

2.5" axle clean and push press(equal press and clean on each set)
2x3x72kg
2x2x92kg
2x112kg
2x132kg
1x162kg
I need to clean the bar with a wide grip but press it with a narrow grip - pressing with a wide grip made me struggle on 162kg?

12" log
4x100kg
4x120kg
6x140kg

farmers
100kgx30m - 1 turn
140kgx30m - 1 turn
170kgx8m - crap
120kgx60m

yoke
3x20mx230kg
just working speed


still not happy!

[D.Norris]

Todays session
16/5/06

front squat
8x60kg
6x100kg
3x140kg
3x180kg
3x220kg
2x240kg
1x260kg - another 2-3 reps in the tank
0x280kg
0x275kg - this was so close!
ego got the best of me todayI should have just done reps on 260kg!

partial deadlift no2 in rack(lower shin)
3x140kg
3x180kg
2x220kg - double overhand - first time Iv done this!
1x260kg
1x300kg
1x340kg - easy - leaving some in the tank for deadlift later in the week!

calve exstensions on front squat machine
20x12 plates
14x16 plates
10x20plates
20x8 plates - very slow - feel the burn,lol!

grippers

no concept 2 rowing again today due to chest being f'd since saturday with a chest infection(antibiotics is shaking it quickly)

not 100% happy with session!

[GregMonfredo]

WOW! Sick front squat :F:

[D.Norris]

Thanks Gregg but It still needs improvment!

Todays session
17/5/06

seated dbell press
12x30kg in each hand
5x40kg
5x50kg
5x60kg
4x70kg

2.5" axle clean and push press
72kgx3 clean and press
112kgx 3clean and press
152kgx2cleans and 3 press`s
162kgx1clean and 1 press
162kgx3 push press - another 2 reps in tank
need to get myself a 2" bar 2.5" is to big!

incline bench
10x60kg
10x100kg
9x140kg
these felt great - no pain in pec - didnt want to push it so I left it there!

lateral raise
14x10kg in each hand
12x15kg
10x20kg

floor press
8x80kg
6x120kg
3x140kg
3x160kg
3x180kg
2x200kg - felt strong!

pushdowns
10xno8
10xno12
6xno16

not 100% happy with session but its a improvment over the last couple of weeks - the pec and shoulder feel a lot better after going to the injury clinic!

[D.Norris]

Todays session
19/5/06

deadlift
5x60kg
3x100kg
3x140kg
3x180kg
3x220kg
2x260kg
2x280kg
2x300kg - 2 rep pr without straps

chest supported row
10x1 plate
10x2 plates
10x3 plates
10x3.3/4 plates

pulldowns
12xno16
12xno20(full stack)

rear delt flys
12x15kg in each hand
10x25kg

2 arm hammer curls
10x22.5kg in each hand
10x32,5kg
8x42.5kg

ok session - grip is getting stronger on deadlifts!

[D.Norris]

Todays session
20/5/06

atlas stones
2x4x100kg in 1 motion
1x1x140kg in 1 motion
1x3x140kg

Tyre flip(350-400kg)
1x2 flips
1x3 flips
1x10flips
I used my old tyre today and even tho its 50-100kg lighter it feels a lot harder to flip than my new tyre - I think its down to it being bald!

didnt kill myself just ticking over for next weekend!

[D.Norris]

Thanks lads

12" log
4x60kg
4x80kg
3x100kg
2x120kg
2x140kg
1x165kg - shit
Time to pull my finger out on the log again - I must crush Oli at sussex :lol

incline log
10x100kg
8x120kg
5x140kg - shit

farmers dead holds
60kg in each handx6
100kgx3
140kgx3
180kgx6 seconds
160kgx20seconds - I could have held this longer but the pain was unbearble!

not a great session - everything indoors because it was pissing down!

[JEFF VANCO]

I look forward to reading your updated log on a daily basis.

Your power is just awesome and I aspire to attain strength like yours.

How much milk do you drink everyday? :F:

[Ben Booker]

Great job bro,

Damn kg, just kidding. I need 2 get better at multiplying by 2.2, we in the US should have pick up kgs already (makes more sense). Anyhow those are some big number bro. Keep it up.

[D.Norris]

Thanks guys - I normally drink anywhere from 6 to 12 pints a day Jeff!

I wont be posting much for the rest of this week because I have a comp this weekend, here`s a list of competitors and events -

WORLD STRONGMAN CUP

NAVAN FORT - ARMAGH CITY

27th MAY 2006

Competitors

Dale Norris Wales

Glenn Ross / Francis Kirby Ireland

Terry Hollands England

Andy Ciarney Scotland

Internationals:

Ralf Ber Austria

Svend Karlson Norway

Tarmo Mitt Estonia

Raivis Vidzis Latvia

Franz Beil Germany

Dominic Filiou Canada

Mark Felix Grenada

Events

Medley x 3 competitors (Farmers Railway, 10 m lift, stone 10m, farmers back)

Apollo Axle for Maximum (Press) x 1 competition

Deadlift, 2 cars for reps x 2 persons

Samson Money Scales (Grip) x 1 competitors

Squat 280kg for reps

Flag Hoist (New Event) x 2 competitors

[SBaier]

Good luck Dale!

[D.Norris]

Thanks Shawn!

Todays session
23/5/06

squat
2x10x60kg

push press
2x10x60kg

deadlift
2x10x60kg

power clean
10x1x60kg

power snatch
10x1x60kg

tricep pushdowns
2x20xno6

bicep curls
2x20xn06

grippers

just trying to flush a little blood into the muscles!

chest infection still hasnt cleared 100% so no cardio again!

[D.Norris]

Todays session
30/5/06

Power snatch
3x3reps 60kg
3x80kg

squat
8x60kg
6x100kg
3x140kg
3x180kg
3x220kg
1x260kg
1x300kg
1x320kg
1x342.5kg easy PB!

Goodmornings
3x100kg
3x140kg
3x180kg
2x220kg - felt a pop in my left quad!
1x240kg - Easy PB

calve exstensions on front squat machine
20x8plates
16x16plates
10x22plates

Grippers

fairly happy with the session -but I have a funny ach in my left quad since it popped earlier!

[D.Norris]

Todays session
31/5/06

seated dbell press
8x30kg in each hand
6x40kg
6x50kg
6x60kg
4x70kg - pain in neck/trap

push press
6x60kg - agony
3x100kg
2x120kg
2x140kg
2x160kg -easy weight but Its agony at the start of the push!

incline bench
12x60kg
10x100kg
6x120kg
6x140kg
5x160kg - no pain in either pec or shoulder :woohoo

close grip floor press
6x140kg
2x160kg
2x180kg
0x210kg - strained my left pec :bang

pushdowns
12xno8
10xno12
10xno14
4xno16

3x30 reps blue band pushdowns!

Im starting to fall apart - fucked my neck/trap on the deadlift at the weekend - my left thigh is a little strained from yesterday - and I`v now strained my left pec whitch was my good one - and my hernia is sore at the moment! - the neck injury is really effecting my push press


Back to the injury Clinic

[GregMonfredo]

I think we need some new videos, big guy :F:

[D.Norris]

Havnt trained since wednesday -trying to rest some injurys - my neck/trap is really f**ked and it effecting just about everything!

todays session
4/6/06

overhead medley - same as at the welsh

thick bar - ifsa log - dbell
1x72kg 1x80.5kg 40kgx2(2xleft and 2xright)
1x92kg 1x100.5kg 50kgx2
1x102kg 1x120.5kg 60kgx2
1x122kg 1x140.5kg Inch dbellx2

ifsa spec log
1x160kg - easy rep but painfull on the trap/neck!

incline log
10x100kg
8x120kg
4x140kg - very weak?

farmers walk
30mx60kg - painfull
30mx100kg - painfull
0x120kg - picked it up and put it straight back down/pain was unbearble!

yoke
20mx150kg
20mx230kg
20mx310kg - starting to get painfull so I stopped there!

Im starting to get really down - all the injurys are getting to me!

[D.Norris]

Todays session
6/6/06

Squat(for some reason today I really didnt fancy squating in any shape or form)
8x60kg
6x100kg
3x140kg
3x180kg
3x220kg
1x260kg
6x280kg - another 2-3 reps in the tank/just couldnt be bothered!

partial deadlift(no2 - lower shin)
3x100kg
1x140kg
1x180kg
2x220kg
1x260kg
1x300kg - agony on the neck/trap!
1x320kg - easy lift but agony!

seated calve machine
12x2plates
10x4 plates
10x4 plates

grippers

concept 2 rower 1x500m - 1.58 minutes!

Im booked into the injury clinic tonight at 8!

[D.Norris]

No time to rest but I did take it a little easier today!

Todays session
7/6/06

seated dbell press
10x30kg in each hand
8x40kg
6x50kg
6x60kg
4x70kg - some pain in neck

Not even attempting push press!

2x12 cable crossovers - no piss taking/trying to prevent anymore strains!

flat bench
10x60kg
6x80kg
6x100kg
3x120kg
3x140kg
3x160kg
3x180kg - plenty in the tank just testing the right shoulder - havnt benched for 4 months!

side laterals
12x15kg in each hand
10x20kg
8x25kg

skulls
12x40kg
12x60kg
10x80kg
above weights not including weight of bar!

easy session really - didnt feel like I`d done enough!

[D.Norris]

Todays session
8/6/06

Deadlift
3x60kg
3x100kg
3x140kg
3x180kg
3x220kg
2x260kg
1x300kg - painfull on lockout neck/trap
1x320kg - straps - agony

chest supported rows
12x1 plate
10x2 plates
10x3 plates
10x3.5 plates

pullups - with a small and super mini around each foot!
1x8 reps
1x 6 reps

pulldowns
12xno20(full stack)

ez bar curl
12x20kg
10x40kg
8x60kg
all weights dont include weight of the bar - I felt weak on these because I havnt trained biceps properly for a couple of weeks and my trap was sore at the top of the curl!

Hammer curls
20x20kg dbell on each hand

plate pinch flips - right and left hand
6x10kg plate
6x15kg plate
6x20kg bumper platex2

light set of grippers!

[D.Norris]

Todays session
10/6/06

Tyre flip(350-400kg bald)
2 flips
4 flips
8 flips
10 flips

atlas stones to a 56" platform
3x100kg
3x140kg
8x100kg
didnt push these today - the heat wasnt helping matters1

Harness pull uphill with a car x 2 pulls!

Ok session - could have done more on the stones!

[D.Norris]

Todays session
11/6/06

Ifsa spec log
5x80.5kg
4x100.5kg
3x120.5kg
2x140.5kg
2x160.5kg - easy
10x120.5kg

incline log
10x80kg
10x100kg
10x120kg

farmers
30mx60kg in each hand
60mx100kg
This wasnt as painfull as last week so Im not going to push my neck/trap to much!

yoke
10mx150kg
10mx230kg
had to stop there because the gym was closing!

wasnt a great session I was way to groggy and spaced out from the painkillers I took to put me to sleep last night!

[D.Norris]

Im nowhere near 100% at the moment Kong!

Todays session
13/6/06

squat
8x60kg
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
3x300kg
1x320kg - another 2-3 reps in the tank

partial deadlift hole no4(mid shin)
3x100kg
3x140kg
3x180kg
3x220kg
3x260kg
1x300kg
2x340kg - neck/trap better than it has been but still painfull!

standing calve machine
2x20 reps

Grippers

Had a bad day yesterday- got up at 12pm after 10hours sleep had my breckfast and took 2 tramadol Hydrochloride painkillers by 2pm I was back in bed and I struggled to get out of bed at 10pm - I think I had just about everyside effect listed - Im not taking these again!

[D.Norris]

Todays session
14/6/06

seated dbell press
10x30kg in each hand
8x40kg
6x50kg
6x60kg
4x70kg - just missed the 5th rep
1x80kg - 1 rep pr

2x12 reps crossovers

flat bench
12x60kg
10x100kg
3x120kg
3x140kg
3x160kg
4x180kg - strained both pecs again!

side laterals
14x15kg in each hand
12x20kg
8x25kg

skulls
14x40kg
12x60kg
8x85kg
not including weight of ez bar

pushdowns
20xno4
12xno6
12xno8
18xno10

again I dont think Im doing enough but due to my injuries Im trying to take it a little easier!

[D.Norris]

Todays session
16/6/06

Deadlift
6x100kg
3x140kg
3x180kg
3x220kg
2x260kg
2x280kg
1x300kg - grip went half way up on the second rep!
3x320kg - with straps

chest supported rows
12x 1 plate
10x2 plates
10x 3 plates
6x 3.5 plates - fucked

Band pullups
1x8 reps - 1 small+1 super mini on each leg
1x8 reps - 1 small+ 1 super+1 mini on each leg - 2 second hold at top of each rep

pulldowns
10xfull stack

rear delt flys
14x10kg in each hand
12x20kg

ez curls
12x20kg
10x40kg
10x60kg
not including weight of bar - these are irritating my shoulder and wrist!

It was so hot in the gym I was to fucked to attempt anything else!

[D.Norris]

Decide to not train yesterday due to how hot and sunny it was - kicked back done a little swiming in a lake and caught some rays!

Todays session
18/6/06

Ifsa spec log
5x80.5kg
4x100.5kg
3x120.5kg
2x140.5kg
2x170.5kg - easy
the clean was causing me grief in my bicep tendon!

incline log
10x100kg
10x120kg
6x140kg - crap

yoke
20mx230kg
20mx310kg
20mx410kg - real slow - now my necks getting better I can start pushing these again!

farmers
30mx60kg
30mx100kg
60mx120kg - slow - its amazing how much you go backwards in 4 weeks - trap not 100%!

[D.Norris]

Todays session
20/6/06

Squat
10x60kgx2


pushpress
10x60kg wide grip
10x60kg norm grip

deadlift
10x60kgx2


power snatch
3x1x60kg

hang snatch
3x1x60kg

power cleans
3x1x60kg

bench press
10x60kgx2

Rope pushdowns
20xno6x2

cable curls
20xno6x2

gripper work

And thats me untill the comp on sunday!

[Matt Nickerson]

What comp. are you competing in Dale? Hows the trap feeling? bicep? Shoulder and Wrists? Chest? Damn dale, you have had a couple thing giving out on you in last few weeks. :LOL: . I think you should be alright since I just saw that you pulled 320kg for 3 about 4-5 days ago. Good job. Look forward to reading the results of the contest.

[D.Norris]

Im competing in Wales`s strongestman on sunday and Im hoping to keep my title from last season!

my trap is nearly 100%(still the odd shooting pain in my neck) - Hernia is still there untill I can get a op at the end of the season - Ac joint and bicep tendon still fucked but slightly better - only a little sorness in my left wrist and the pecs are fine this week!

I`ll post somthing about the comp in the log sunday night monday morning!

[D.Norris]

Todays session
2/7/06

Trained at Ross`s(the lad that came second at the welsh) camp today!

13" log(this log is massive and unbalanced)
4x80kg
4x100kg
3x120kg
3x140kg
0x160kgx3 - I just couldnt get the balance right!
8x120kg - 3-4reps i the tank
I think this was the worst log Iv used!

Farmers
80kgx25m
100kgx25m
120kgx25m
140kgx7-8mx2 - no excuse`s just crap today!

yoke
190kgx10m
250kgx10m
375kgx10m - a little on the slow side!
310kgx20m

tyre flip - roughly 350kg
2x3flips
1x10 flips - another couple of flips there - just taking it easy!

atlas stones - roughly to 54-56" platform
1x100kg +120kg straight to platform in one motion!
0x160kgx3 - couldnt get it high enough to lap!
1x3x160kg - little change of technique and it went up easy!


Not the best session Iv ever had - but it was a nice change of pase!

[D.Norris]

Todays session
4/7/06

Squat
8x60kg
6x100kg
3x140kg
3x180kg
3x220kg
2x260kg
1x300kg - felt heavy and slow
1x320kg
1x320kg - easy!
The reason I did 2 singles on 320kg was one of my training partners said the first one was a little high(he told me after he was winding me up) so I did another and made sure I couldnt go any lower just to prove a point!

Deadlift off a 6"box
3x60kg
3x100kg
3x140kg
3x180kg
2x220kg
1x260kg
1x280kg - this was a real struggle - very slow
maybe one more lift in me but not much more!

standing calve machine 1x dropset

Grippers

It was crazy hot today in the Gym!

[D.Norris]

A little cooler today thankfully!

Todays session
5/7/06

push press
6x60kg
6x100kg
3x120kg
3x140kg
3x160kg
1x170kg
0x180kg - balance
1x180kg - easy!


High Incline bench press
12x60kg
8x80kg
8x100kg
6x120kg
6x140kg
3x160kg
2x180kg - just missed the third rep!

skulls
16x40kg
14x60kg
12x80kg
6x100kg - 1-2 reps in tank
0x120kg - took it down and thats where it stayed - thank god for spotters!
weights above dont include weight of ez bar.

side laterals
14x15kg in each hand
12x20kg
8x25kg

Rolling thunder
2x5repsleft and 2x5reps right handx60kg

not a bad session!

[D.Norris]

You know your welcome anytime Will and the same goes for TT!

Todays session
11/7/06

SQUAT - with choked medium bands - head was fucked before I started because I forgot my knee sleeve`s!

8x60kg
6x100kg
3x140kg
3x180kg
3x220kg
2x260kg
1x280kg
1x300kg - this nearly killed me!
Unlike most I struggle on the top third of the lift in the squat - so the bands really made me push through my sticking point!

18" deadlift (no6 in rack)
3x100kg
3x140kg
3x180kg
2x220kg
2x260kg
2x300kg
1x340kg - straps from here on!
1x360kg
1x380kg
0x420kg
1x420kg - new pr - this was heavy!

couldnt be arsed to train calfs!

light gripper work!

[D.Norris]

Todays session
12/7/06

Push press
6x60kg
6x100kg
3x120kg
3x140kg
1x160kg
1x182.5kg - new pb
1x185kg - new pb and it was faily easy!

High incline bench press
10x60kg
10x100kg
8x140kg
6x160kg
1x180kg
1x190kg
1x200kg - no pain on these!

skulls
16x40kg
14x60kg
10x80kg
6x100kg - just missed 7th rep!
weight above doesnt include weight of ez bar!

side laterals
14x15kg in each hand
14x20kg

rolling thunder
3x40kg
5x60kg
3x65kg
2x70kg right hand easy - 1x70kg left hand,hard!


fairly happy with today session!

[Matt Nickerson]

Good Job on the Pulls and Presses Dale! Good to see your chest is pain free too. Off topic question, but how is the U.K. this time of year. I know your in summer, but I'm a very untravel young guy and have no idea what its like there.

[D.Norris]

Thanks Matt - The wether is very tempremental over here - the last 2-3 weeks it been very hot here(heat waves) - with the odd wet day inbetween!

[strongwoman]

Hi Dale,

Well done at the weekend! :KD:
Are you already using your new rolling thunder handle??

Well done to Sera as well!

See you
Hanne

[D.Norris]

Thanks Hanne - you did well yourself ;)

I already had a rolling thunder so I thought it was time to use it more often!


Todays session
13/7/06

Deadlift
4x60kg
3x100kg
3x140kg
3x180kg
2x220kg
1x260kg
1x300kg
1x320kg - straps from here on!
1x340kg
1x350kg - new pb -I think I was good for 360kg but I like to leave a little in the tank!

bentover rows
10x60kg
8x100kg
6x140kg - straps
6x160kg

pulldowns
12xn016
12xno20 - full stack

rear delt flyes
12x10kg in each hand
12x20kg

ez curl
12x20kg
10x40kg
these are hurting my bicep tendon and wrist so I left it there!

hammer curls
12x30kg in each hand
8x40kg

After the deads I really couldnt get my head around the rest of the session - I was fucked!

I think it will be time for a delode next week maybe!

[strongwoman]

Hi Dale,

When is your next competition?

I feel quite funny not having signed for for any more compeitions yet this year. Hopefully someone will put something on for us women later in the year. It gives me some time to get into training with my new toys from Tom!

Take care
Hanne

[D.Norris]

Im not sure what to do myself next Hanne - there`s Allhallows on the 5th of august - sussex on the 12th and I have the Uks at the end of august - there`s also a comp in Norway on the 12th Im thinking of doing for a laugh!

Im looking for a comp for Sera at the moment but theres nothing on the cards yet!

speak to you soon

Dale


Todays session

ifsa spec log
4x80.5kg
3x120.5kg
2x140.5kg
2x160.5kg - easy press
8x120.5kg
Iv got a little mental block about cleaning the log at the moment - Im thinking about the clean to much and then fucking it up!


incline log
10x100kg
10x120kg

sled drags - with my new sled off Tom :respect
25mx100kg
12.5mx200kg
12.5mx260kg - sick every where :lol
these are a very heavy pull across concrete!


I left it at that today - my back has taken a hammering this week and I dont think it would have thanked me if Id gone crazy today!

[D.Norris]

Yesterdays session
18/7/06

squat with choked medium bands on each end(this gives me roughly 240lb of added pressure at the top of the lift)
8xbar
8x60kg
6x100kg
3x140kg
3x180kg
3x220kg
2x260kg
2x300kg - Pb with bands - how I made the second rep I dont know - I nearly passed out!

Partial deads lower shin(no2 in rack)
3x100kg
3x140kg
3x160kg
2x220kg
1x260kg
1x300kg
2x340kg- another one in the tank!

light grippers

I was really rushed for time on this session!

[D.Norris]

Todays session

strict standing millitary press
8x60kg
6x80kg
3x100kg
3x120kg
3x140kg
1x160kg
0x170kg - didnt take a deep breath before I started the lift and nearly passed out!
1x165kg - fairly easy - up this next week!

flat bench press
12x60kg
10x100kg
8x140kg - pain
8x160kg - very slow and painfull!

close grip dbell floor press!
12x45kg in each hand
7x55kg
7x55kg
this is a new exercise Iv never tried before and they are brutal and hit the triceps in a diffrent way!

side laterals
8x20kg
8x25kg

Rolling thunder
5x40kg
3x60kg
2x70kg with right/ 1x70kg left
just broke the floor by about a inch with my right hand on 80kg
7x65kg with right hand - 2 times 65kg with left hand!

[D.Norris]

Todays session

trap bar deadlift off 4x20kg plates!
3x60kg
3x100kg
3x140kg
3x180kg
2x220kg
2x260kg
2x300kg
1x340kg - straps - grip not a issue at this weight it just twist`s as its lifted!
0x380kg - twisting on pick up!
I only use this as a change from regular deads - I dont get on with these because I struggle to fit inside the bar plus the twisting on the grip when the weight gets heavy always catches me out - car deadlift is so much easier - does anyone know what a trap bar weighs I just count it as 20kg!

chest supported rows
12x1 plate
10x 2 plates
10x3 plates
10x3.5 plates

pulldowns
12xno 16
12xno 20(full stack)

hammer curls
20x10kg in each hand
20x10kg
just trying to get some blood into the bicep tendon - its still very sore!

[Matt Nickerson]

does anyone know what a trap bar weighs I just count it as 20kg!


They range in weight but it should weigh between 20kg and 27.5kg. It's not ingraved on the bar? You should just put it on a scale.

[D.Norris]

Todays session
22/7/06

Atlas stones loaded to a 56" platform
3x100kg
100/120/140kgx1
120/140/150kgx2
untill I get a stone platform sorted 3 stones is all I can fit on my platform in one go - thats why I was loading three stone in one go instead of more!

my bicep tendon was a little sore so I decided to leave tyre flip!

[D.Norris]

Todays session
23/7/06

farmers
50mx60kg
25mx100kg
8-10mx140kg - I havnt trained farmers properly for weeks and it showed today on this weight!
50mx120kg - 1 drop due to being gassed

ifsa spec log
4x80.5kg
4x100.5kg
4x120.5kg
3x140.5kg
1x170.5kg - easy press another 1-2 reps in the tank
Iv been having trouble cleaning the weight but I think I know why now!

incline log
17x100kg

medley
320kg yoke - 25m
140kg sand bag - 8m
160kg sled - 10m
x1 - 90s time limit - shit

320kg yoke - 25m
160kg sled - 20m
x1 90s time limit


I know fitness is really holding me back so Iv decided to do take the bull by the horns and get it sorted - loads of medleys from now on!

[D.Norris]

Todays session

23/7/06

squat
8x60kg
3x100kg
3x140kg
3x180kg
14x220kg - shit really just couldnt get enough air in - crazy heat in the gym didnt help!

partial deads no4 in the rack - mid shin
3x100kg
2x140kg
2x220kg
1x260kg
1x300kg
1x340kg
2x360kg

calve exstensions on leg press 3x20 reps

Grippers

[D.Norris]

Todays session
26/7/06

Standing millitary press
8x60kg
6x80kg
3x100kg
3x120kg
3x140kg
1x160kg
1x170kg - Pb and more to come!

High incline bench press
10x60kg
10x100kg
3x120kg
3x140kg
3x160kg
1x180kg
1x200kg - this was very slow!

close grip dbell floor press
12x40kg - in each hand
10x50kg
7x60kg

medium band pushdowns 1x20reps

side laterals
12x15kg in each hand
12x20kg


Rolling thunder
5x40kg
3x60kg
3x65kg
2x70kg
1x75kg r/ 0xL
7x65 R/ 5x65 L

[rjpe99]

I know I have said this before but your pressing power is sick!!!!

[D.Norris]

Thanks I`ll try to post a vid of me pressing next week!


Todays session
27/7/06

DE Deadlift + 1 small band(blue)
3x60kg
3x100kg
4x140kg
1x10setx 180kg - 20-30seconds rest between sets

chest supported rows
12x1 plate
12x2 plates
12x3 plates
8x4 plates

Band assisted pullups medium bands(green)
1x6reps
1x8reps

narrow grip pulldowns
12x fullstack

Dbell rear delt flyes
16x10kg in each hand
14x15kg

2 arm hammers curls
20x15kg in each hand
16x25kg
Didnt cause any real pain in the bicep tendon

[D.Norris]

Due to the wether yesterday(pissing down) I `ll have to try and slot stones and tyre flip somwhere in the week!

Todays session
30/7/06

yoke walk
25mx150kgx3
25mx230kg
25mx310kg
12.5mx400kg
10mx470kg
A little on the slow side for my liking but I havnt gone heavy on the yoke in a couple of months!

ifsa spec
4x80.5kg
4x100.5kg
3x120.5kg
3x140.5kg
1x160.5kg - easy rep but my knees are very sore!
1x175.5kg - again easy but knees very sore!

medley
100kg farmersx25m
100kg sledx25m
finished in 55seconds

120kg farmersx25m
120kg sledx25m
65seconds - then rech ,heev and collapse in a heep!

I wanted to do a heavy set on the medley but I was to fucked to do anymore!

[D.Norris]

Todays session
1/8/06

Squat
8xbodyweight
8x60kg
6x100kg
3x140kg
3x180kg
2x220kg
2x260kg
2x300kg
2x320kg
2x330kg - 2 rep pb and it was very easy
I was goint to try 340kgx2 which I think I would have got but I decided to leave it there because I have a comp on the weekend!

Deadlift standing on a 6" box
3x100kg
3x140kg
3x180kg
2x220kg
1x260kg
1x280kg
0x300kg - got it to my knees and nearly passed out!
1x300kg - 1 rep PB - I was determined to lift this because one of the boys in the gym shouted over thats staying on the floor today(taking the piss) this was a very hard slow rep and I got it held it at the top and shouted suck my cock wanker,lol!

calve exstensions on the leg press 2x20reps

Gripper work!

[Matt Nickerson]

1x300kg - 1 rep PB - I was determined to lift this because one of the boys in the gym shouted over thats staying on the floor today(taking the piss) this was a very hard slow rep and I got it held it at the top and shouted suck my cock wanker,lol!

Oh,...that's just cool Dale. To muscle a heavy weight up, fighting against the heavy bitch, and then be able to tell some shitter, who probably could never lift that amount of weight for his life, to shutup. AHHHH, now thats lifting.

[D.Norris]

It did feel good Matt!

Todays session
2/8/06

strict standing press
8x60kg
6x80kg
3x100kg
3x125kg
3x145kg - http://www.youtube.com/watch?v=9QyHvwj2O44
1x165kg - slow - http://www.youtube.com/watch?v=ipqtwNL26gE
1x172.5kg - PB, it was easy! - http://www.youtube.com/watch?v=_jfJ0YIB0hw



High incline bench press
10x60kg
10x100kg
3x120kg
3x140kg
8x160kg

close grip Dbell floor press
12x45kg in each hand
9x55kg
5x65kg

band pushdowns 1x26rep with medium band(green)

side laterals
16x15kg in each hand
10x25kg

rolling thunder
5x40kg
3x60kg
2x70kg
1xR 0xL with 80kg Pb
9xL 18xR with 65kg

[Matt Nickerson]

Big D, where do you lift? Tight videos. 172.5kg looked easy!

[Jay Hagadorn]

1x172.5kg - PB, it was easy! - http://www.youtube.com/watch?v=_jfJ0YIB0hw



Dale-

Been reading this journal since day one, good job. I had to let you know the 172.5kg overhead was pretty impressive...

[D.Norris]

I just lift at a run of the mill Gym where they allow me to keep some strongman equipment!

Thanks Jay!

[D.Norris]

Todays session
3/8/06

chest supported rows
12x1 plate
12x2 plates
10x3 plates
had to stop there because the pin actually snapped off at the weld on my training partners last set!

pulldowns
12xno14
12x16
12xno20 - full stack

2 arm hammer curls
12x20kg in each hand
12x30kg
8x40kg

Didnt do much today - I have 2 comps on the weekend!

[D.Norris]

Todays session
8/8/06

squat
10x60kg
6x100kg
3x140kg
3x180kg
2x220kg
2x260kg
2x300kg - very slow and hard/very painfull on the knees!

partial deadlift 18"
3x100kg
3x140kg
3x180kg
2x220kg
1x260kg
1x300kg
1x340kg - straps
1x380kg - straps/slow

calve exstensions on leg press machine 3x20 reps

gripper work

should have gone light today - havnt been eating enough in the last 2 days and my knees are sore at the moment!

[SBaier]

What two comps over the weekend? How did you do?

[D.Norris]

Dont ask Shawn - I managed to f'k up 2 events that knocked me from 1st to 6th overall on the saturday and I was so pissed with myself I didnt compete in the other comp on the sunday!

Todays session
9/8/06

seated dbell press
12x30kg in each hand
8x40kg
6x50kg
6x60kg
2x70kg - stopped due to pain in my shoulder again!

high incline dbell press
10x60kg
8x100kg
3x120kg
3x140kg
3x160kg
3x180kg

skulls
12x40kg
12x60kg
12x80kg
weights above dont include the weight of the ez bar

side laterals
16x15kg in each hand
8x30kg

Rolling thunder
2x40kg
2x60kg
1x70kg
0x75kg
nothing there today grip wise!

double overhand 2" axle
2x115kg
0x135kg
115kgx32seconds hold!

[SBaier]

Sorry to hear that Dale.

[D.Norris]

Todays session
10/8/06

2" axle deadlift
3x75kg
3x115kg
3x155kg
3x195kg
2x235kg
1x255kg
0x275kg -grip faled off the floor
0x275kg - the same as above
0x275kg - lost it at my knees
1x275kg - I just managed to lock this out!

bent over rows
12x60kg
10x100kg
8x140kg
8x160kg - with straps

pulldowns
12xno 16
12xno20(full stack)

shrugs - super set`d with hammer curls
8x100kg
8x180kg
8x260kg

hammer curls
12x20kg in each hand
12x30kg
8x42.5kg

2x dropset rear delt machine

pinch grip work - flat side`s facing out!
2x10kgx 3sets - left and right hand for 30-40 seconds
2x15kgx3set - left and right hand for 10-20seconds

20kg plate flips - 2x10flips right and left hand!

[SAM SOLOMI]

nice looking sesh Dale!

your grip can't be that bad if you can pinch and hold a pair of 15s with one hand? this is quite impressive.

plate flips look good aswell.

[D.Norris]

Kong Iv done 2x20kg in the past!

its strange my training partner can beat me on the rolling thunder(big hands) but he cant touch me on crushing grip or pinch?

[SAM SOLOMI]

can you do a #3 yet?

2x20kg is :mag:

[D.Norris]

I cant get near the coc 3 kong!

Todays session
12/8/06

atlas stones to a 56" platform
1x1x3x 100kg in one motion
100/120/140x1
120/140/150x1

arm over arm
20mx100kg
20mx180kg
2mx270kg - I couldnt move it any further
10mx220kg
what made this so difficult is the rope is 2"

350-400kg bald tyre
3x1 flip - 1x2flips - 1x3 flips -1x4 flips - 1x6 flips!
rest aslong as it takes training partner to finish his set relay fashion!

[D.Norris]

Todays session
13/8/06

farmers
25mx60kgx3 warmup
25mx100kg
25mx120kg
25mx140kg
160kg picked up and held for 20seconds!

ifsa spec log
4x80.5kg
4x100.5kg
3x120.5kg
2x140.5kg
2x160.5kg - easy

2" axle clean and press
2x1x95kg
1x115kg
1x135kg
1x155kg - fairly easy

medley
yoke - 290kgx25m
sled - 130kgx20m - stopped and thrw up at 22m

yoke - 350kgx25m
sled - 140kgx18-20m and vomit!

[SAM SOLOMI]

good stuff Dale! :F: :F:

[D.Norris]

Todays session
15/8/06

Front squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
0x260kg - tried holding onto the bar using wrist wraps - it didnt work!
1x240kg - easy - just struggled to hold onto the bar!

Back squat
20x180kg - easy

partial deadlift -lower shin(no2 in rack)
3x100kg
1x140kg
1x180kg
1x220kg
1x260kg
1x300kg - grip feeling really strong - held it for a good while at the top!
1x340kg - straps
1x360kg - straps - this is my pb weight at this height and I think I had another 10kg in me!

2x20reps calve exstensions on the front squat machine

grippers - definatly stronger!

[SAM SOLOMI]

quality session there mate. :F: :F:

glad the grip is feeling stronger!

would you mind posting what grippers you use and the sets/reps etc?

[D.Norris]

No probs Kong - this is what I did today on the grippers

Coc2 3x3 reps right hand - 2x3reps and 1x2 reps left hand
Coc 1 1x14 easy reps left and right(these were not to failure!)

[SAM SOLOMI]

not bad at all mate. ever do any negatives on #3?

an idea for your supporting grip strength i've just thought of now is to do lifts with Jane but start with here against something or brace her with you other hand so she can't roll out your hand. And also maybe negatives/holds with her?

[D.Norris]

I do negatives on the 3 from time to time Kong!

Todays session
16/8/06

seated dbell press
12x30kg in each hand
8x40kg
6x50kg
8x60kg
4x70kg
10x55kg

high incline bench
10x60kg
8x100kg
3x120kg
3x140kg
3x160kg
1x180kg
0x205kg - The lift off fucked me up - one person on each side of the bar!
1x202.5kg - pb and a little more in me!

skulls
12x40kg
12x60kg
10x80kg
6x100kg - 1-2 reps in the tank

side laterals
14x15kg in each hand
12x20kg
10x25kg

rolling thunder
3x40kg
3x60kg
70kgx2 R - 0 L
80kgx1 right - 0 L
10x60kg Left and right with plenty more in the tank!

[SAM SOLOMI]

awesome sesh. :F: :F:

negatives/other forms of overload such as forced reps are the way forward for grip generally IMO.

[D.Norris]

Didnt train yesterday because I had a session with the chiro!

todays session
18/8/06

Deadlift
3x60kg
3x100kg
3x140kg
3x180kg
2x220kg
1x260kg
1x300kg
1x320kg - very slow and hard rep - straps
1x340kg - very fast easy rep - straps
1x360kg - 10kg PB - fast off the bottom slow lockout - straps
I think I know why my grip struggles on deadlift - Im very explosive out of the bottom and thats whats causing the problem - If I do stiff leg deads or deads off a box where the reps are slower and less exsplosive I can hold onto the bar a lot easier!

bent over rows
12x60kg
10x100kg
10x140kg - straps
6x180kg - straps

pulldowns
12xno16
12xno20 - full stack

2xdropsets rear delt machine

2 arm dbell curl(hammer curl at the bottom and finish in a curl position)
12x15kg in each hand
8x20kg
8x25kg
8x30kg

pinch grip
2x10-20seconds left and right with 2 15kg plates
1x20-30seconds left and right with 2 10kg plates

pinch flips
2x10flipsx20kg

[SAM SOLOMI]

sick deadlift man! :F:

grip work coming on well too. 2x15kg plates. very good for that sort of time.

[Matt Nickerson]

1x360kg - 10kg PB - fast off the bottom slow lockout - straps


SWWWWWWEEEEEEEETTTTT Dale. 360kg is awesome pull. You've got to be pleased with yourself. Good job big man.

[D.Norris]

Thanks Nick its coming!

Todays session

yoke
150kgx20mx3
230kgx25m
310kgx25m
400kgx25m - a little on the slow side

ifsa spec log
5x80.5kg
4x100.5kg
3x120.5kg
2x140.5kg
2x160.5kg
4x140.5kg - nothing left in my back and left knee sore!

2"axle clean and press
2x75kg
1x95kg
1x115kg
1x135kg
1x155kg

medley
farmers - 120kgx25m
sled - 120kgx25m
not bad 57sec and vomit!
knee was sore so I left it there!


shouldnt have gone so heavy on the deads on friday back still fucked and the tendonitus is playing up in my left knee :bang

[D.Norris]

Todays session
22/8/06

Squat
10x60kg
8x100kg
from here on all squats are paused for a count of 3 seconds in the hole on every rep!
3x140kg
3x180kg
3x220kg
2x260kg
2x300kg - 2rep pb with pause
1x310kg - 1rep PB with pause
1x320kg - 1rep Pb with pause - Maybe another 10-15kg in the tank with a pause!

Partial Deadlift no4 in rack(mid shin)
3x60kg
3x100kg
3x140kg
1x180kg
1x220kg
1x260kg
1x300kg
1x340kg
1x380kg
1x400kg - equaled previous PB at this height and left it there!

3x20reps calve exstensions on leg press

gripper work!

[GregMonfredo]

That 320 was with a 3 second pause? WOW good job on the PR's man.

[D.Norris]

My training partner counted - 0ne, one thousand, two, one thousand, 3, one thousand - then he gives me the signal and I try to come out of the hole - I nearly sh*t myself on the way out of the 320kg!

[D.Norris]

Todays session
23/8/06

push press
6x60kg
6x100kg
3x120kg
3x140kg
1x160kg - didnt feel right
2x170kg - another 2 reps in the tank
8x140kg

High incline bench
8x60kg
8x100kg
8x120kg
8x140kg - small twinge in right pec so I decided to stop there - dont need to injure myself before the uks!

skulls
12x40kg
12x60kg
12x80kg

side laterals
14x15kg in each hand
12x20kg
10x25kg

rolling thunder
5x40kg
5x60kg
3x70kg right hand(easy) 1xleft hand(not so easy)

didnt kill myself but I feel ready for the uks next week!

[D.Norris]

Todays session
24/8/06

2" axle deadlift
3x75kg
3x115kg
3x155kg
3x195kg
2x235kg
1x255kg
0x280kg - grip kept going at the knees - I had 5 attempts at this!
Decided to do thick bar today to rest my back a little before the uks!

bentover rows
12x60kg
10x100kg
8x140kg
8x180kg

hammer strength pulldown
12x4 plates
12x6 plates

2" thick bar strict curls(arse, back and head against the wall)
10x35kg
8x40kg
7x45kg
4x50kg

rear delt machine dropsetx2 sets!

pinch grip cleans
3x5kg - 3 cleans L & R
2x20kg - just broke the floor with R nothing with left
2x15kg - 3 cleans L & R
2x10kg - 8 cleans L & R

[D.Norris]

Easing back into things this week - just a little bodybuilding - feel the burn baby :lol

todays session
5/9/06

hack squat
12x4 plates
10x6plates
10x8plates
10x10plates
8x12 plates
loads left just went for a pump!

super set - seated hamstring curls and leg exstensions
2x12 reps on both machines

2x12 reps seated calve machine
2x12 reps standing calve machine

grippers

expect the same all week - 1-2 heavy sessions on the weekend before I go on hols!

[D.Norris]

Todays session
6/9/06

seated dbell press
12x30kg - in each hand
10x40kg
19x45kg - triceps burned out!
45kg is roughly 100lb - wich gary taylor holds the record at pressing from the shoulder for reps - Kaz and gary went at it in the early 90s kaz did 33reps and gary did 36 reps!

flat dbell press
12x30kg - in each hand
10x50kg
6x60kg - nothing left in the triceps!

rope pushdowns
12xno8
10xno10
dropset starting on no12 and droping every 2 plates untill done!

session done in under a hour - again taking it easy and just pumping things!

[D.Norris]

todays session
7/9/06

power snatch
3x3x60kg
1x3repsx70kg
1x3repsx80kg
1x2repsx90kg
1x100kg - more of a muscle snatch
0x110kg

hammer strength pulldown
12x2plates
12x4plates
12x6plates


hammer strength low row
12x2plates
12x4 plates
10x6 plates

side laterals
16x15kg in each hand
14x20kg

2xrear delt machine dropsets

2 arm hammer curls
20x10kg in each hand
14x20kg
12x30kg

dbell 21s
1x12.5kg

I hate bodybuilding and all this pumping bullshit :bang

[D.Norris]

Todays session
10/9/06

squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
3x300kg

push press
6x60kg
6x100kg
3x120kg
3x140kg
3x160kg

partial deadlift - no3 in rack(lower shin)
3x60kg
3x100kg
3x140kg
3x180kg
1x220kg
1x260kg
1x300kg
1x340kg

high incline bench press
12x60kg
10x100kg
8x120kg
6x140kg
3x160kg - left collor bone very sore so I stopped there!

Grippers

I might do some assistance stff tomorrow but I doubt I`ll do much untill I come back from thailand - 11.5 hours econamy class, I feel sorry to the people sitting next to me!

[Matt Nickerson]

Great to see your back at the heavy stuff Dale. Whats happening with you in Thailand?

[D.Norris]

Just getting the feel of somthing heavyer after the uks last week - I had to train light because I felt beat up - Im going to thailand on holiday(first holiday for 4 years)!

[D.Norris]

Todays session
11/9/06

had a hour to kill so I did some pumping shit!

seated dbell press supersetted with dbell hammer curls

12x30kg - 12x25kg
10x40kg - 10x25kg
10x50kg - 10x30kg
8x60kg - 10x35kg

skulls super setted with side laterals

14x40kg - 14x15kg
12x60kg - 12x20kg
14x80kg - 12x22.5kg

1 leg leg press
14x4 plates
12x6plates

leg exstensions 2x20 reps

did this session in just under 45 minutes!

Im flying tomorrow night - I hate flying but Im sure i`ll enjoy myself when I get there - beer 30p-£1 a pint - 6 course`s for £5 and not to mention all the other things that are really cheap!

[D.Norris]

First session back in over a week on the beer and very jetlagged!

squat
10x60kg
10x100kg
8x140kg
3x180kg
2x220kg
2x260kg
2x300kg - a little slow so I stopped there!

partial deadlift no 4 in rack(mid shin)
3x100kg
3x140kg
3x180kg
1x220kg
1x260kg
1x300kg
1x340kg
1x360kg

calf exstensions on leg press - 3x20 reps

grippers!

[Matt Nickerson]

How was Thailand Dale? Hope you had a good time.

[D.Norris]

I can recomend thailand to any man that wants a great time!


Todays session
22/9/06

Push press
6x60kg
6x100kg
3x120kg
3x140kg
2x160kg
1x170kg - easy- left a bit in the tank for next week!

high incline bench press
12x60kg
10x100kg
2x120kg
2x140kg
2x160kg
2x180kg - very easy
9x140kg - just failed the lockout on no 10

side laterals
12x20kg in each handx 3 sets

skulls
16x40kg
12x60kg
10x80kg

rolling thunder

60kg x 10 reps left and right and some timed holds!

[D.Norris]

Todays session
26/9/06

squat
10x60kg
10x100kg
6x140kg
3x180kg
1x220kg
1x260kg
1x280kg
2x310kg - the whip in the new bars caught me off guard!

partiald deads no6 in rack(roughly 18")
3x100kg
3x140kg
3x180kg
1x220kg
1x260kg
1x300kg
1x320kg - pr without straps
1x340kg
1x380kg - a little slow so I stopped there!

calve exstensions on front squat machine supestted with leg exstensions!
2x20 - 2x20

grippers!

After destroying all but one bars in the gym they finally bought 3 new IPF Ivanko bars - what can I say they are a beautyfull - my grip already feels stronger due to the knurling but the whip in the bar did catch me out on the last set of squats!

[Patrick McGuffin]

.........(jealousy just kicked in)........... :(

[D.Norris]

Todays session
27/9/06

push press
6x60kg
6x100kg
3x120kg
3x140kg
1x160kg
0x180kg - timing off!
1x180kg - I should have done another rep or 2 because the weight felt ok!

high incline bench press
10x60kg
10x100kg
2x120kg
2x140kg
2x160kg
1x190kg - just missed the second rep on lockout!
14x120kg

skulls
6x60kg
6x80kg
6x100kg

1 arm side laterals
12x15kg
12x20kg

rolling thunder
70kg - 6x R - 5xL !

[D.Norris]

Todays session
28/9/06

Deadlift
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
2x300kg
1x320kg - easy no straps pr and I held it at the top for a couple of seconds!
I love the new Ivanko bars at the gym!

pulldowns
12xno16
12xno18
12xno20 - full stack

hammer strength row
12x4plates
10x6plates
8x8plates

2" thick bar curls - strict(head,arse and back against the wall)
2x35kg
2x40kg
2x50kg
2x55kg
2x60kg

2" reverse curl
10x35kg
8x40kg

2" axle curl
20x35kg

pinch grip holds for time!

[D.Norris]

Todays session
1/10/06

ifsa spec log
4x80kg
4x100kg
4x120kg
3x140kg
1x160kg - slow and unstable!
1x170kg - fairly easy!

incline log
13x120kg

yoke
150kgx25m
230kgx25m
310kgx25m
400kgx10m - easy - wore a belt
500kgx5m - belt
should have done 400kg for 25m and worked upto 500kg over the next couple of weeks!

farmers
80kgx50m
100kgx25m
I could bearly hold onto these due to the handles being wet and slippery due to wet chalk(pissing down)!

sled drag
100kgx25mx2sets


ok session considering I havnt trained events in about 5-6 weeks and it was pouring down!

[D.Norris]

Todays session
3/10/06

squat
10x60kg
8x100kg
6x140kg
2x180kg
2x220kg
1x260kg
1x300kg
1x320kg - whip of the bar caught me out!
2x320kg - the whip caught me on the second rep!

partial deadlift no2 in rack(lower shin)
3x100kg
3x140kg
2x180kg
2x220kg
1x260kg
1x300kg
1x320kg - held at the top for a good 10 seconds!
0x340kg - grip just giving out towards lockout!
1x340kg -straps - lower back feels weak!

calf exstensions on leg press 2x20 reps!

leg exstensions 3x20 reps

grippers


The new ivanko bars make squating a little harder due to the bar whipping on the bottom of heavy squats but my grip is improving no end on deadlifts!

[D.Norris]

Todays session
4/10/06

push press
6x60kg
6x100kg
3x120kg
3x140kg
3x160kg
stopped there due to my back aching from yesterday!

high incline bench press
10x60kg
8x100kg
2x120kg
2x140kg
2x160kg
2x180kg
9x140kg - didnt attempt the 10th rep - I wouldnt have locked it out!

skulls
12x40kg
8x60kg
12x80kg
weights do not include the weight of the ez bar!

side laterals
16x15kg in each hand
10x22.5kg

dips
10xbodyweight - another 6-8 reps there
6x+20kg - another 2-3 reps in the tank
4x+40kg
this is the first time Iv been able to do dips without any pain for over 10 months!

rolling thundar
40kgx5 L and R
75kgx6 R - 2xL

[D.Norris]

Todays session
5/10/06

semi stiffleg deadlift standing on 20kg plates!
3x60kg
3x100kg
3x140kg
3x180kg
2x220kg
1x260kg
back still aching from tuesday so I wanted to do somthing but not kill myself before saturdays session!

hammer strength rows
12x4plates
10x6p
8x8p

pulldowns
12xno16
10xno20(full stack)

straight bar curls
8x40kg
6x50kg
6x60kg
6x80kg

2 arm hammer curls
12x25kg in each hand
10x35kg

[D.Norris]

Todays session
7/10/06
At the whey consortium HQ!

ifsa spec log
4x77kg
4x107kg
4x127kg
1x157kg
1x177kg - slow!
my triceps seemed a little off from wednesdays session but Im happy with that lift!

yoke
12mx150kg
12mx230kg
12mx350kg
12mx410kg
6mx500kg - slow and 2 pickups!
yoke very unstable!

farmers
24mx70kg
24mx120kg
12mx150kg - slow and dropped at about 8m!

atlas stones onto roughly 4.5ft platforms!
110kg/140kg missed 170kg
110kg/140kg/170kg - 2 runs!


ok session plenty of room for improvment!

[D.Norris]

Todays session
10/10/06

2nd day on the anabolic diet!

squat
10x60kg
8x100kg
6x140kg
3x180kg
3x220kg
1x260kg
2x300kg - I did these very slowly to make it a little more difficult!
1x320kg - easy
1x330kg - a little slow whip in the bar caught me again!

partial deadlift no4 in reack(mid shin)
3x100kg
3x140kg
3x180kg
1x220kg
1x260kg
1x300kg
1x320kg - with a hold at the top1
0x340kg - grip started sliding at lockout!
1x360kg - with straps

3x20 reps calf exstensions on leg press

grippers

Im got really pissed off in today session - either someone that trains in the gym or I think its 1 of the owners has taken either a file or emery cloth to the 3 brand new IPF Ivanko bars knurling because people are complaing how sharp the knurling is on the bars! - The knurling is still better than the other bars at the gym but no where near as sharp as it was! - for a change last week my back give out before my grip but now its nearly as bad as before!

these bars cost £350 each for heavens sake!

[D.Norris]

Todays session
11/10/06

3rd day on anabolic diet!

standing strict press
8x60kg
6x80kg
3x100kg
2x120kg
2x140kg
1x160kg
0x165kg - just didnt feel right

bench press
12x60kg
10x100kg
3x120kg
3x140kg
2x160kg
4x180kg
shoulder not 100% but a lot better than its been in months!

floor press with doubled and knotted super mini bands!
8x100kg
6x120kg
4x140kg

band pushdowns
20xblue(small)
20xgreen(medium)
20xgreen

face pulls
20xblue
20xgreen

rolling thunder
80kg locked out right hand - PB
80kg just broke the floor left hand - PB
60kgx10 left and right!

[D.Norris]

Todays session
12/10/06

semi stiffleg deadlifts standing on plates!
6x60kg
3x100kg
3x140kg
3x180kg
2x220kg
2x260kg

cable rows
12xfull stack
12xfull+3plates
12xfull+6 plates

pulldowns
16xfull stack

hammer curls
8x30kg in each hand
8x35kg
20x25kg

pinch grip!


Im thinking of mixing some of Gary Taylors training from his books into my sessions next week to try somthing diffrent!

[strongwoman]

Hi Dale,

Not just are you one strong dude, but your dinner plates are as well!!

Great to see you back into training after the holiday. I hope Sera's back is much better and that she will be competing on the 5th of November?

Take care
Hanne

[D.Norris]

Hi Hanne,

I doubt sera will be right - at the moment she keeps trapping her sciatic nerve!

tonight we put 100kg on a trap bar for her to do some reps for a change - she was going for max reps in 90seconds she got to 6 reps(in just under 20 seconds) and she just froze, her back went again! - once the muscle has relaxed again shes fine - it just seems to spasm from time to time especially when she goes for reps!

[strongwoman]

Hi Dale,

That is sad news about Sera. Is she seing someone about it? Maybe some acpunture (spelling?) Could help?

I hope you 2 will still be coming down to Bexhill even if Sera will not be competing?

Thanks
Hanne

[D.Norris]

Yes she has seen a chiro about her back but theres not much he can do!

I wont be competing untill next year Hanne!


Dale

[D.Norris]

Todays session
15/10/06
(I shouldnt have bothered)

ifsa spec log
4x100kg
4x120kg
3x140kg
2x160kg
0x180kg - messed up the timing
0x180kg - got the weight overhead lost my balance and dropped it behind me nearly killing 2 of my training partners,lol!

yoke
25mx150kg
25mx270kg
25mx310kg - slow and my right pattella tendon is sore!

farmers
80kgx 50m
120kgx25m - knee sore

Just stopped there - pissed off with the session knee and elbow is sore!

[D.Norris]

Todays session
17/10/06

Trying somthing similar to how Gary Taylor trained before he won WSM with some small changes(1-2 things taken out and 1-2 things added)!

seated barbell press
10x60kg
6x80kg
3x100kg
3x120kg
3x3x140kg - fairly easy

close grip bench
10x60kg
8x100kg
3x6repsx140kg - fairly easy

lying dbell exstensions
12x20kg in each hand
10x30kg

farmers hold max time
2x140kg for max time

grippers



shoulder giving me some probs and my right elbow(the tendon running over the joint) very sore!

[Sahwn Kenny]

What sort of time on the holds Dale?
Only tried them once. like the burn they give.

Sorry to ask along with Jon Mills, but where could i get Gary Talors book?
Havn't looked yet but will do, just save time going through different website?

thanks

[D.Norris]

Grip stamina is one of my big weakness`s and Iv been neglecting farmers latly so I only managed just over 30seconds on both sets!

I emailed Gary and asked him if he had any of his books that he used to sell I could buy and he sent me a copy of the 3 books in A4 form for free!

When Gary moves back to Wales over the next couple of months he said that we can get together 1-2 times a month to learn the oly lifts - I cant wait!

[Sahwn Kenny]

I know you can't wait you jammy bastard.

Fcuk what you pressing will be like then? :BP:

Have you ever tried Appons Axel?

At the min i struggling like fcuk to contentail clean. Havn't got anything to rest the bar on. Next time i try a belt higher up than normal.

Any advice on training the clean with a axel?
Thanks

[D.Norris]

Dont bother training it with the belt up higher becasue 99% of comps dont allow you to sit the bar on the belt!

the most Iv cleaned and pressed on a 2.5" bar is 172.5kg! - Iv used a similar replica at the uks this year but it was only 147.5kg for reps!

I cant give you any real tips on the clean because thats the part thats screws me!

I hope I can learn a lot from Gary - being a silver medalist in the olympics puts him as one of the best in the world in his day!

[Sahwn Kenny]

I'll ask again in a month or two then.

Thanks mate.

[D.Norris]

Todays session
18/10/06

front squat
8x60kg
6x100kg
3x140kg
3x180kg
3x3x220kg - fairly easy

Leg press
8x8plates(4 plates each side)
8x14plates
3x8repsx16plates - fairly easy!
I kept my oly shoes on whilst doing these and it made the exercise more comfortable!

quater squat - 6-8"
10x300kg
15x420kg - this was very hard - and I managed to bend a £350 bar in the process!

plate lift
6x80kg
5x100kg
2x5repsx120kg
this is similar to lifting a stone in one motion - thick bumper plates where used!


Every exercise above is what gary taylor used in his training on week 1 - small changes in rep scheme here and there!

[D.Norris]

Todays session
19/10/06

standing behind neck press(I spent a good 15minutes doing dilocates and stretching - I have no flexibility in my shoulders)!
8x60kg
6x80kg
3x100kg
3x120kg - stopped here because I started driving the bar into my head - flexibility issues!

behind neck push press(with a leg rebend)
6x100kg
3x120kg
3x140kg
3x160kg - very easy I felt like I could have done 8-10 reps!
0x180kg - just wasnt dipping under it!
I got the technique right and damn it makes the lift easier!

seated dbell press
20x40kg in each hand

1 arm dbell side laterals
2x8repsx25k in each hand

Dbell front raise
8x20kg in each hand - easy!

[D.Norris]

Todays session
21/10/06

High pulls
3x3x60kg
3x80kg
3x100kg
3x120kg - easy

Deadlift
3x140kg
3x180kg
3x220kg
3x20kg
2x280kg - lost grip at the top of the third rep!
1x300kg - easy
1x310kg - easy

bentover row(strict)
3x8repsx140kg

pulldowns
22xno14 - I was supposed to make 30 reps but I failed!

hammer curls
3x8repsx30kg in each hand - easy!

[D.Norris]

Todays session
24/10/06

seated barbell press
8x60kg
8x80kg
3x100kg
2x120kg
2x140kg
1x160kg
1x165kg
1x170kg
4x145kg - this is roughly 85% of 170kg - I missed the 5th rep!

incline bench press
10x60kg
10x100kg
3x120kg
3x140kg
3x5repsx160kg

dbell skulls
12x25kg in each hand
12x30kg

farmers holds for max time 2x150kg
firts set 14seconds - terrible
second set 26seconds - needs work!

[Matt Nickerson]

Hows training going Big D? You feeling a change with Gary's stuff you recently implimented.

What's Gary Taylor up to these days anyways? I remember watching him compete when he won in France and competed in Iceland. He was always a solid competitor.

[D.Norris]

Im into the second week of his routine and Im enjoying it - I made a couple of changes to some of his working sets but I think it still works!

I havnt spoke to Gary since the end of augest were he was the ref at the Uks strongestman!

I did email him to see if he`s intrested in republishing his manuals!

Gary trains mostly fitness stuff now - in the next couple of months he`s moving back to Wales and he said that we can get together 1-2 times a month so I can learn some oly stuff from him!

[D.Norris]

Todays session
25/10/06

squat
8x60kg
8x100kg
6x140kg
3x180kg
3x260kg
2x260kg
3x5repsx275kg - the fifth rep on each set was a little struggle!

I was supposed to do step ups here - I tried 1 set didnt like them and skipped it!

leg press
5x14plates(7 a side)
5x16plates
5x18plates
3x5repsx20plates

semi stiffleg deadlifts
6x100kg
3x140kg
3x180kg
3x3x220kg

rolling thunder
5x60kg
3x70kg
3x70kgR - 2x70kgL

I couldnt be bothered with calves I was dead!

[D.Norris]

Todays session
26/10/06

push press
6x60kg
6x80kg
6x100kg
3x120kg
3x140kg
2x160kg
2x170kg

behind neck power jerks
6x60kg
3x100kg
3x120kg
3x140kg
stopped there - I didnt spend enough time stretching shoulders out, flexibility issues!

1 arm side laterals
8x20kg in each hand
8x22.5kg

front raise
8x25kg in each hand

[D.Norris]

Todays session
28/10/06

high pulls
3x3x60kg
3x80kg
3x100kg
3x120kg
3x140kg - easy

partial deadlift no6 in rack(roughly 18")
3x100kg
3x140kg
3x180kg
2x220kg
2x260kg
2x300kg
1x320kg
1x330kg - PB without straps
1x360kg - slow
1x380kg - ok

pulldowns
26xno14

hammer curls
3x8repsx32.5kg in each hand

[D.Norris]

Due to me not being able to get online last night at all (technical probs) heres -

Yesterdays session
31/10/06

seated shoulder press
8x60kg
6x80kg
3x100kg
3x120kg
3x3x145kg

close grip bench
10x60kg
8x80kg
6x100kg
3x120kg
3x140kg
2x6repsx150kg
4x150kg - failed on the 5th rep!

skulls
12x40kg
12x60kg
not including weight of ez bar - triceps were fried after close grip!

behind back holds for time
140kg - 17seconds - crap
120kg - 39seconds - crap
I noticed one thing on these , due to my short arms, long upperbody and fat arse I was really struggling just to grip the bar before I started!




Good news and bad - I got my letter for my hernia op through the post yesterday Im having the op on the 9th of november(good news) but Im going to have to take it easy in the gym for roughly 6 weeks(im supposed to do nothing for 3 weeks) this will drive me crazy!

[D.Norris]

Todays session
1/11/06

front squat
8x60kg
6x100kg
3x140kg
3x180kg
3x3x225kg

leg press
8x10plates(5 on each side)
8x16plates
8x3setsx18plates - easy

partial squat 8 -10"range of movment
5x315kg
15x435kg - stopped on the 13th rep took 5 deep breaths then did the last two rep(I nearly passed out)

plate lifts(similar movment to 1 motion stone lifting)
3x100kg
3x120kg
3x140kg
Thick bumper plates used!

[D.Norris]

Todays session
2/11/06

Standing behind neck press
8x2setsx60kg
6x80kg
3x100kg
3x120kg
2x130kg
I find these so hard standing - due to flexability!

behind neck push jerk
6x100kg
6x120kg
6x140kg
2x160kg
2x170kg

seated dbell press
19x42.5kg in each hand - missed 20th rep

side laterals
10x20kg in each hand
10x22.5kg

front raise
8x25kg in each hand

[D.Norris]

Todays session
4/11/06

Had to skip high pulls as I was pushed for time!

deadlift
3x60kg
3x100kg
3x140kg
3x180kg
3x220kg
2x260kg
1x280kg
1x300kg
0x320kg - lost my grip at lockout :bang
1x320kg - with straps
1x320kg - with straps - I tried the same technique that misha kolyickev(cant spell his name) use`s - the bottom of the lift was so strong but my lockout was slow and felt weak!

bentover rows
3x8repsx142.5kg

pulldowns
28xno14 on stack

hammer curls
3x8repsx32.5kg in each hand!


deadlift was crappy today - my lower back strength seems to be shit since the uks(im not sure if Iv twisted somthing in my hip - Iv had slight pain on my left side since the uks)

I really had to rush this session - I did it in just under 75minutes!

[Jay Hagadorn]

Dale-

If it makes you feel any better, your bad day of deadlifting is still a little bit better than my best day of deadlifting... :LOL:

[D.Norris]

Lol - Thanks Jay but my deads havnt been right for nearly 2 months - my best deadlift from the floor with straps is 360kg - so when I struggle on 320kg Im not happy!

Todays session
7/11/06

squat
8x60kg
8x100kg
6x140kg
3x180kg
2x220kg
2x260kg
1x280kg
1x300kg
1x320kg - slow

narrow stance , high bar olympic squat
10x180kg - easy
8x220kg
I feel very strong on this exercise - I think I could push some decent weight with low reps!

partial deadlift no4 in rack (roughly 16")
3x100kg
3x140kg
3x180kg
3x220kg
2x260kg
1x300kg
1x320kg
1x340kg - straps
1x360kg - little hitch stopped there!

pulldowns
12xno16
12xno20(full stack)
16xno14

hammer curls
3x8repsx35kg in each hand

2x20 reps calve exstensions on leg press!


This session was a bit mix and match but I onlygot today and tomorrow to train before my hernia operation so Im trying to train full body over 2 days!

[Rus Mandery]

7/11/06- Why don;t we write our dates like this in the US? It makes so much more sense that writing it month, day, year.

Dale,your new name is SquatMonster. :eek:

[D.Norris]

7/11/06- Why don;t we write our dates like this in the US? It makes so much more sense that writing it month, day, year.

Dale,your new name is SquatMonster. :eek:


its definatly confusing for me when I look at the dates on American boards,lol!

And my squat is far from its best at the moment - after my op on thursday and a good 6 weeks without squating Ill be starting from scratch again :EP:

[D.Norris]

Todays session
8/11/06

seated strict press
8x60kg
6x80kg
3x100kg
3x120kg
2x140kg
0x160kg
1x160kg
I had setup probs on every set - I have 1 person on each end of the bar to lift it out of the rack so I can start on my upper chest(to make the lift harder) but I had to ask some dick in the gym to do the lifting on the one side and anthony was lifting the other - every time it got to my chest anthony would leave go like hes supposed to but the other guy kept holding onto the bar for a extra 10 seconds wich basically fucked up every set!

push press
2x60kg
2x80kg
2x100kg
2x120kg
2x140kg
2x160kg
1x170kg - elbow very sore
6x140kg - stopped at 6 reps due to elbow and back pain!

incline bench press
8x60kg
8x100kg
3x120kg
3x140kg - twinge in left pec!
1x160kg - decided to stop after the pain got worse!

skulls
12x40kg
12x60kg
10x80kg - tendonitus in bicep tendon and on the tendon running across the elbow - agony!

1x20reps pushdowns with medium band

side laterals
16x15kg - in each hand
14x20kg

another long session - I think the rest from this op will do me good Iv got so many little injurys and niggles!

The thing that pissed me off the most today is how many times the doctor told me Im not to do any lifting for atleast 6 week

[Jay Hagadorn]

Good job on the push press Dale...

[D.Norris]

Again its far from my best Jay but thats me done lifting now for 6weeks :EP:

[Jay Hagadorn]

Again its far from my best Jay but thats me done lifting now for 6weeks :EP:

I don't like being layed up after surgery either. The positive side of this is that you will be stronger when you come back. I'll be praying for a speedy recovery for you...

[D.Norris]

First session back - taking it easy and Im weak as hell!
28/11/06

squat
12x60kg
12x80kg
12x100kg
12x140kg - easy

strict standing press
8x60kg
6x80kg
3x100kg
3x120kg - wasnt easy, wasnt hard!

push press
3x140kg
3x140kg - easy

high incline bench
12x60kg
12x100kg
8x120kg - nothing left in triceps

pulldowns
12xno12
12xno14
12xno16

hammer curls(2 arms at once)
12x20kg in eachhand
12x25kg
biceps feel weak!

pushdowns using medium bands 2x20 reps

side laterals
16x15kg in each hand
14x17.5kg

I felt really weak today even tho I held back on a couple of lifts due to Im not supposed to train for another 3 weeks(I couldnt wait any longer) after the hernia op!

[D.Norris]

Second session back since op - took my time again!

1/12/06

Deadlift
10x60kg
8x100kg
3x160kg
3x180kg
3x220kg
2x1repx260kg - fairly easy!

front squat
6x60kg
3x100kg
3x140kg
3x180kg - fairly easy

behind neck press - standing
8x60kg
6x80kg
3x100kg
1x120kg - struggled - triceps still shot from last session!

behind neck jerk/pushpress
6x60kg
6x100kg
3x120kg
4x140kg - triceps and legs shot!

spider curls
8xbar
10x40kg
10x50kg

hammer curls 20x20kg in each hand!


First off who ever use`s the hook grip regular is perverted! - I tried it today on my deadlift it hurts - I got half way up on the 220kg and I had to put it down , I thought my thumbs had come out the socket - it wasnt that bad but the skin is now hanging off my thumb!

Iv ordered some athletic tape from Iromnid and I will stick to the hook grip untill I get it damn it!

[DaneGarreau]

The hook will take a few workouts to get used to; but once you do; it will be fine.