WelshDragon Training

[D.Norris]

Todays session

Squat
12x60kg
6x100kg
2x140kg
2x180kg
2x200kg
2x220kg
1x240kg
6x260kg ( this is the contest weight in 5 weeks)
ass to floor/no belt,wraps or suit all lift are raw!

2x12-20reps leg exstensions

partial deads 20" (no 8 on the rack)
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x320kg
1x360kg - with straps
1x380kg - with straps

2x12-20 reps hamstring curls

1xdonkey calve rasie - max reps
1xstanding calve raise max reps
3x20reps calve exsensions on leg press

and some timed gripper holds!

[D.Norris]

Todays session
27/4/05

seated dbell press
12x30kg in each hand
5x40kg
5x50kg
8x60kg

2.5" thick bar push press
2x62kg
2x82kg
2x102kg
2x122kg
2x142kg
1x152kg
1x167kg(1 rep pr, I think thats the same weight of the apollons axle at the arnolds!)

flat bench press
12x60kg
8x80kg
5x100kg
5x120kg
5x140kg
5x160kg
5x180kg
3x190kg(I wanted 5 reps)

crucefix hold
15kg dbell - 27sec
10kgdbell - 42kg

1xdropset side laterals

floor press
12x100kg
5x120kg
5x140kg
4x165kg(missed 5th rep)

skulls
12x30kg
12x55kg
8x75kg(nothing left in the tank)

:pd

[D.Norris]

28/4/05
Todays session

semi stiff leg deads (olympic bar instead of thick bar)
8x60kg
6x100kg
2x140kg
2x180kg
2x220kg
2x240kg
1x260kg

chest supported dbell rows
12x30kg in each hand
8x40kg
6x50kg

pulldowns
12x60kg
10x100kg
8x125kg

1xdropset rear delt machine

mag ver mag curls
8x20kg dbell in each hand
5x30kg
5x35kg
5x40kg

:pd

[patrick w.]

could you please explain what "mag ver mag curls" are??

[D.Norris]

Mag ver mag curls are hammer curls across the body when your bent over at the waist! magnuss ver magnusson used them because they are supposed to be good for stone lifting!

[patrick w.]

Mag ver mag curls are hammer curls across the body when your bent over at the waist! magnuss ver magnusson used them because they are supposed to be good for stone lifting!

thanks

(10 characters)

[D.Norris]

30/4/05

Todays session

8" log
6x50kg
2x80kg
2x100kg
2x120kg
2x140kg
2x160kg
1 clean x2 push press(up untill 160kg were strict press)

pallet drags
260kgx15m
360kgx12m

atlas stones
100/120/140kg to chest(because it was hot today tacky turned to crap so I didnt go any heavy`r)
100kg in 1 movment to chestx2reps x3sets
120kg in 1 movment to chestx1reps x2 sets

tyre flip(320/350kg)
1x4 flips
1x6 flips
1x10 flips

:pd

[D.Norris]

Todays session
1/5/05

yoke walk
150kgx15m
230kgx15m
310kgx15m
390kgx15m
430kgx15m

farmers
60mx60kg in each hand
60mx100kg
40mx140kg

incline log 12"
12x60kg
3x80kg
3x100kg
3x120kg
6x140kg
12x120kg(1-2reps left in the tank)

:pd

[D.Norris]

Todays session
3/5/05

squat
12x60kg
6x100kg
2x140kg
2x180kg
2x220kg
1x240kg
7x260kg(at least another rep in the tank)
I stopped at 7 reps because on the 5th rep my left elbow popped(it felt like it had dislocated) so I pushed it to 7 and stopped!

partial deads around 16"(no4 in the rack)
3x100kg
3x180kg
3x220kg
1x260kg
1x280kg
1x300kg
1x320kg with straps

2x12-20reps leg exstensions
2x12-20 reps hamstring curls

2x donkey calve raise
2xseated calve raise

grippers

[D.Norris]

Todays session
4/5/05

seated dbell press
12x30kg
5x40kg
5x50kg
8x60kg

2.5"thick bar push press
2x62kg
2x82kg
2x102kg
2x122kg
6x142kg
didnt want to go to heavy today because of my elbow!

pause bench press(like a powerlifting comp)
8x60kg
8x80kg
3x100kg
1x120kg
1x140kg
1x160kg
1x180kg
1x200kg(very easy)
missed 210kg!

2x12reps side laterals

floor press
5x100kg
5x120kg
5x140kg
5x165kg

skulls
12x30kg
12x55kg
These where the only exercise that really hurt my elbow!

:pd

[D.Norris]

Todays session
5/5/05

semi stiff leg deads
8x60kg
6x100kg
2x140kg
2x180kg
2x220kg
2x240kg
2x260kg(2 rep pr)
missed 270kg

chest supported dbell rows
12x30kg in each hand
6x40kg
6x50kg
5x60kg

pull downs
12x60kg
10x100kg
8x125kg

1x dropset rear delt machine

mag ver curls
12x20kg in each hand
3x30kg
3x40kg
3x50kg

2.5" thick bar curls
22x32kg

:pd

[D.Norris]

Todays session
7/5/05

8"log
6x50kg
2x80kg
2x100kg
2x120kg
2x140kg
3x160kg
1 clean on each set

pallet drags
260kgx15m
360kgx15m(easy)

atlas stone
1x 100/120/140kg to top of chest and lapp 150kg
1x150kg to top of chest
1x 100/120/140kg to shoulder

tyre flip(320-350kg)
6 flips on the flat
8 flips upill large gradient! then throw up!

good session back is fried!

[D.Norris]

Todays session
8/5/05

yoke
150kgx15m
230kgx15m
310kgx15m
390kgx15m
lower back gried from yesterday so I took it easy!

farmers
60mx60kg ineach hand
60mx100kg
40mx140kg

12" incline log press
6x60kg
3x80kg
3x100kg
3x120kg
7x140kg(1-2 reps in the tank)

:pd

[michael martin]

mr morris, uk machine here. damn your workouts look insanely strong. good stuff. where do you train?

[D.Norris]

Mr machine! I weight train at physique gym(local gym) in the week at the weekend I train events on saturday at my house on sunday at powerhouse gym which is about 20min drive from me!

[D.Norris]

Todays session
10/5/05

squat
12x60kg
6x100kg
3x140kg
2x180kg
2x220kg
1x240kg
6x260kg
My elbow was so bad today it took me 20minutes just to get under the bar! - I timed the squat today like they would in a comp 1.5minutes! I done 6 reps in thirty seconds there was atleast another 2 reps in me but my elbow was in the back of my mind so I left it there! very annoyed!


partial deads around 16"(hole no 4 in the rack)
3x100kg
2x180kg
2x220kg
1x260kg
1x280kg
1x300kg
1x310kg
1x320kg with straps!
1x330kg with straps!

2x20 reps legexstensions
2x20reps hamstring curls
2x20reps calf raise on the hack squat machine

some gripper work!

I found out I have golfers elbow(Iv never heard of it?) its to do with the tendon at the bottom of my elbow and somthing to do with my wrist! That explains why my wrist has been hurting for a couple of week. Iv been told to ice it tonight and first thing in the morning then my physio gave me a stretch that will help relive it!

:pd

[D.Norris]

Todays session
11/5/05

seated dbell press
12x30kg
5x40kg
5x50kg
8x60kg

2.5" thick bar push press
2x62kg
2x82kg
2x102kg
2x122kg
2x142kg
1x164.5kg( missed the second rep)
all the doubles are 1 strict press 1 push press!

pause bench(same rules as a powerlifting comp)
8x60kg
6x80kg
3x100kg
1x120kg
1x140kg
1x160kg
1x180kg
1x200kg
1x205kg(new pr with a pause!)

2x crucefix
2xside laterals

close grip floor press
8x100kg
5x120kg
5x150kg
5x170kg

skulls
12x30kg
12x50kg
Didnt push these at all - elbow still a sore!

:pd

[D.Norris]

Todays session
12/5/05

trap bar deadlift
8x60kg
6x100kg
3x140kg
2x180kg
1x220kg
1x260kg
1x280kg
missed 300kg
really struggled with these I found it very difficult to get down to the bar at the start of the lift!

2 arm chest supported row with dbells
8x30kg in each hand
6x40kg
6x50kg
6x60kg

palms facing close grip pull downs
12x60kg
10x100kg
8x120kg

1x dropset rear delt machine

mag ver curls
8x20kg dbell in each hand
3x30kg
3x40kg
3x50kg

2.5"thick bar curl(head,back and arse against a wall!)
16x34.5kg

I feel mentally and phyisicaly fucked at the moment! I just didnt want to be there today! My elbow is a little better today but I woke up with some discomfort in my left shoulder!

after next week Iv got a full weeks rest before my comp!

:pd

[D.Norris]

Todays session
14/5/05

8" log
6x50kg
2x80kg
2x100kg
2x120kg
2x140kg
3x160kg
1x172.5kg(new pr! very easy press I think Im good for 180kg on the press)
Rob was training with me today And he got it on video so It should be up somtime tomorrow!

pallet drag
280kgx15m
380kgx15m(Im feeling a lot stronger on these latly!)

atlas stone
1x100/120/140kg to the chest
1x150kg to chest(easy)
100/120kg rows with the stone 3 reps on each weight!

tyre flip (320-350kg)
1x 6 flips
1x9 flips uphill


It was Robs second session with me and he`s doing well! Just needs a little more fitness and a push in the right direction! And it was nice to see he washed the beans off his face today before he turned up!lmfao :poke



:pd

[C.Carrer]

man the weights you handle are INSANE!

[michael martin]

ive seen the vid, and it was easy.you got a very promising future welshdragon!

[D.Norris]

Im getting there slowly! I dont think Im doing badly 172.5kg log at 22 years old!


http://www.rtcomputersystems.com/gym/Dale172_5kgLog.MPG




Mr Savickas I have time on my side!

[Mike Westerling]

Im getting there slowly! I dont think Im doing badly 172.5kg log at 22 years old!


http://www.rtcomputersystems.com/gym/Dale172_5kgLog.MPG




Mr Savickas I have time on my side!

That was too easy! Very impressive!

[D.Norris]

Todays session
15/5/05

farmers
60kgx60m
100kgx60m
140kgx20m
160kgx5m

12" incline log
6x60kg
3x80kg
3x100kg
3x120kg
8x140kg
12x120kg

To f*cked to do much today! Im not doing any yoke walk for a couple of weeks to sort out my hip and shin splints! And the heat today didnt help on the farmers!

:pd

[D.Norris]

Todays session

squat
12x60kg
6x100kg
2x140kg
2x180kg
2x220kg
2x240kg
2x260kg
2x280kg

partial deads about 16"(no 4 in rack)
3x100kg
2x180kg
2x220kg
1x260kg
1x280kg
1x300kg
1x320kg
missed 340kg with straps(fucked)

2x20reps leg exstensions
2x20reps hamstring curl

skipped calves and grip!

Totally f*cked physically and mentally at this point! didnt even want to go to the gym today! only this week left before a week off so I just got to make it!

>:

[Jamie T]

dragon.. you are as strong guy.. but also a young one.. to quote yourself "time is on your side" .. that's why I really want you to take my adice.. after reading your comments.. your week off should start today.. this week that you just need to " make it through" ..this is the week that you will hurt yourself.. for sure.. so shut it down and sit out until that fire in your gut makes you go back to the gym...you won't lose any size or strength.. I prommise..the only thing that can shorten "the time on your side" is a devstating injury..

Jamie

[D.Norris]

If I had a choice I would of taken a week off a month ago but I have a comp on the 30th of this month so this week training then a week rest before the comp! ;)

[D.Norris]

Todays session
18/5/05

seated dbell press
12x30kg in each hand
5x40kg
5x50kg
8x60kg

2.5"thick bar push press
2x62kg
2x82kg
2x102kg
2x122kg
2x142kg
2x152kg
Timing wasnt right today so I left it there!

Pause bench press(powerlifting rules)
8x60kg
6x80kg
3x100kg
1x120kg
1x140kg
1x160kg
1x180kg
1x200kg
1x210kg(new pr with a pause)

2x side lateral

close grip floor press
5x100kg
5x120kg
5x150kg
5x172.5kg(new 5 rep pr)

skulls
12x30kg
16x50kg

Again just going through the motions today!

[D.Norris]

Today session

deadlift
6x60kg
6x100kg
2x140kg
2x180kg
2x220kg
1x240kg
4x260kg with straps(on rep no5 I had a choice stop on no4 or get the 5th rep and sh*t myself so I took the sensible option)

straight bar shrugs
12x100kg
12x140kg
5x200kg - straps
5x250kg - straps
3x300kg - straps

pull downs
12x60kg
10x100kg
8x120kg

close grip cable row
20x full stack+a 10kg dbell

1xdropset rear delt machine

mag ver curls
8x20kg in each hand
2x30kg
2x40kg
2x50kg
2x60kg
14x30kg

2.5" thick bar holds for 30second per set!
62kg
72kg
82kg
92kg
102kg( didnt think I was going to make it on this set)

work on grip machine!


:pd

[D.Norris]

Todays session
23/5/05

log 12"
3x60kg
2x80kg
2x100kg
2x120kg
1x140kg
1x160kg
1x175kg(new pr, and it was a easy lift!)

incline log 12"
3x80kg
3x100kg
3x120kg
8x140kg
12x120kg

squat(this is the new comp on SDF)
12x60kg
8x60kg
6x80kg
52x100kg(Never again)


I was supposed to do deadlift,stones and tyre flip after the squating I decided to leave it untill tomorrow!
my mate weighs 15 stone and he did 40 reps!

I started doing 5 reps at a time I got to 30reps and I was blowing heavy and wanted to quit but my mate did 40reps so I had to beat him, I got to 40 reps then thought fuck it I have to beat 50 wich is the most reps so far and I managed to do 52 reps then I racked the bar walked over to the bench and lay down and stayed there for 10 minutes!

:pd

[SBaier]

52 reps - that is great! I really enjoy your journal, it is definitely motivating for me to read!

[michael martin]

good stuff man! :D

[D.Norris]

Im glad you enjoy it lads as I enjoy reading your journals!

I wouldnt recomend the high rep squat to anyone soon tho! I dont know how sarge felt after doing 98reps with 100kg but after doing 52 the doms Im having at the moment are insane!

[D.Norris]

As of today Im Wales`s strongestman! :D

I`ll post some pic later!

[Patrick McGuffin]

congrat's man :D :D :)

[Jamie T]

Way to go Dragon.. Congrats..!! :)

[Mike Westerling]

As of today Im Wales`s strongestman! :D

I`ll post some pic later!

How about some details? I'd love to hear the whole story.
-Mike

[Rob Okey]

Congratulations mate! :D Are you going to enter Glenn's UK Strongest this year?

[D.Norris]

I will post some pics and info tomorrow! when I`v soberd up a little! ;)

[SBaier]

Great job!

[D.Norris]

Yes Rob I`v qualified for Glenns this year!

Here`s a little info on how the comp went!

first event!
squat 260kg for reps - I was unlucky enough to pull first out of the hat wich is a disidvantage to start, I repped out 10 easy reps and racked the weight with about a minute left I thought that will do I had another 4 reps in the tank If I had to push myself but I thought that would do! The highest amount of reps after me was 3 which is annoying because I could have saved my energy!

second event
A little change to this event was supposed to be a 18" deadlift and they changed it to a deadlift from the floor(one of my worst events) 280kg for reps instead of max weight! I thought theres no chance Im going to win this event my grip isnt great and I have a elbow injury at the moment which isnt helping! I only managed 2 reps plenty of strength in my back just not my hands! but to my surprise no 1 else lifted it once!

third event
120kg - this event was supposed to be incline log for reps it was changed to log press, I didnt mind this because log is good event for me!
I lifted 6 easy reps strict press on them all and with at least 2 reps in the tank and decided that would do! I think second place lifted 1 rep!

fourth event
Fire truck pull with a harness no rope slight gradient towards the end! very easy to get going and I picked up some nice speed then I hit the gradient and slowed to a stop about a meter from the line and the nearest to me was a meter or so behind!

fifth event
crucefix hold with 13kg swords, felt light to start then the shakes hit me and goodnight down they came I managed 35 second and the winner managed 37 seconds so my first second place!

sixth event
I`d already been told by the ref that I`d won, so I didnt kill myself on this, 4 flips of a 350kg tire I found this extremely light, 20m farmers with 130kg in each hand load 2 100kg barrels on to a flatbed then load a 130kg atlas stone by the time I`d got to the stone I was gased out and I didnt manage to lift it but I still won the medley! I was planning to do a bit of show boating by shouldering the stone and waving to the crowd but it wasnt to be!

It was a well organised comp, awsome and very inspiring ref - Gary Taylor(worlds strongestman 1993)! It was a shame that my usual competiton had pulled out due to injury!

[Jesse Marunde]

way to go mate!

Jesse

[D.Norris]

Thanks Jesse, I`ll be up against Big Glenn soon!

[Mike Westerling]

...you smoked everyone. Can't wait to hear about your next contest.

[Jacob Sauter]

Good writeup. You destroyed the field.

[Rob Okey]

Holy crap! You're gonna be laying the smackdown at UK Strongest Man!! Well done! :eek: :D

[D.Norris]

I`ll try to kick some ass Rob,lol!

[Morgan Guthner]

Nice work - you got some serious strength there!

[D.Norris]

I had a phone call off the Daddy himself last night, Glenn Ross has asked me to compete in the world strongman cup on sunday in Wakefield!

done a little in the gym this morning!
2.5" axle clean and press
2x62kg
2x82kg
2x102kg
2x122kg
1x142kg
struggling to clean 162kg on my bar!
Im hoping to hit 160kg on sunday!

bench press
12x60kg
10x100kg
8x140kg
6x160kg
3x180kg
3x200kg(and left it there with plenty in the tank)

Im going to do a little squating, deadlift ,bicep and tricep tonight!

[D.Norris]

First session back today!

front squat
6x60kg
3x100kg
3x140kg
3x180kg
3x200kg
3x220kg(my old pr was 220 kg for 1 rep)
1x240kg(easy pr,could have pushed 3 reps but my bicep cramped up)

deadlift
6x60kg
3x100kg
3x140kg
3x180kg
3x220kg
1x260kg
1x280kg
1x320kg(new pr)

shrug
12x100kg
6x200kg
6x250kg
30x100kg

2x12reps100kg pull downs

[D.Norris]

Todays session
9/6/05

2.5" thick bar push press
4x62kg
2x82kg
2x102kg
2x122kg
2x142kg
6x152kg
all set of 2 rep are 1 strict press 1 push press!

bench press
12x60kg
10x100kg
6x140kg
3x160kg
3x180kg
1x200kg
1x210kg
0x220kg(elbow buckled on the way down!)
0x220kg(head fucked after first attempt)

superset - front raise, side raise and rear delt raise - 2x12 reps!

1x20reps cable pushdowns
1x21s dbell curl

Taking it easy this week! :D

[D.Norris]

todays session
11/6/05

took it fairly easy today!

pallet drags
200kgx15m
300kgx15m
360kgx10m( Havnt done these for over a month and they felt slow today)

atlas stones
1x100kg to chest
1x120kg to chest
1x140kg to chest
couldnt lap the 150kg stone today feel a little lethargic!
5x100kg from lap to chest
5x100kg from floor to lap

tyre flip(320-350kg)
1x10 flips these felt slow today!


:EP:

[D.Norris]

Todays session!
12/6/05

12"log
3x60kg
3x80kg
3x100kg
3x120kg
1x140kg
1x160kg(took it easy today!)

12"incline log press
3x80kg
3x100kg
13x120kg

farmers walk
60mx60kg in each hand
60mx100kg
50mx120kg
a little endurance work on farmers!

yoke
20mx150kg
20mx230kg
20mx310kg
just worked on speed with the yoke today!


Just getting back into things again today!

[D.Norris]

Todays session
14/06/05

squat
12x60kg
6x100kg
3x140kg
2x180kg
1x220kg
1x260kg
3x280kg(was going to push it to 5 reps but I felt a little f*cked)

leg press
20x380kg(easy)
I was told last week these help with truck pull and Colin said they help with arm over arm so Im going to do a little from now on!

1x20reps leg exstensions

partial deads from knee height(no 6 in rack)
3x100kg
3x180kg
3x220kg
1x260kg
1x280kg
1x300kg
1x320kg
1x360kg(with straps, little twinge in my back on this)

1x20reps hamstring curls

2xmax reps donkey calf raise

some gripper work and 2x 30second holds with 102kg double over hand on a 2.5" thick bar!

[D.Norris]

Todays session
15/06/05

seated dbell press
12x30kg in each hand
5x40kg
5x50kg
10x60kg(new pr)

1arm dbell push press
5x60kg(right and left arm, easy)
just practicing technique for inch dbell press Iv got a feeling this will be used in the Uks!

2.5" thick bar push press
2x62kg
2x82kg
2x102kg
2x122kg
1x142kg
1x152kg
1x162kg

incline bench press
12x60kg
8x80kg
3x100kg
3x120kg
3x140kg
3x160kg
3x180kg

2x12 reps side laterals

floor press
8x100kg
3x120kg
3x160kg
3x180kg

skulls
30x20kg
1x10 to forehead
1x10 to chin
1x10 to back of head

ok session, hurt my right elbow doing the 1arm dbell press, so this hampered me a little on eveything else today!

:mad:

[ScottDowney]

Its good to see you're incoperating the dumbell press...Im thinking of having one made so I can train it just incase they have it at the Uks next year!

Looking strong though Dale :YR:

[D.Norris]

A little practice with the right technique and I`ll crush Glenn on that dbell hopfully! Im catching him on log press he said he has done 185kg on a 13" log Iv done 175kg on a 13" log with plenty in the tank! Im either going to get myself a inch dbell made or a 2.5" dbell handle made in the next couple of weeks scott!

[ScottDowney]

Good man

I spoke to Glenn about his log pressing and I stated if his chest wasnt so slopey, he could easily nail a world record......and Ive seen you press too which is phenominal for such a young dude!!

[D.Norris]

Todays session
16/6/05

2.5"thick bar semi stiff leg deads
6x72kg
3x112kg
3x152kg
3x192kg
2x232kg(weight felt light but I was lacking in grip strength, Havn`t done these in a while)

shrugs
12x100kg
6x200kg
6x250kg
4x300kg(back still twinging from monday)

pulldowns
12x60kg
10x100kg
8x120kg

cable row
fullstack +15kg dbellx20 reps

1xdropset rear delt machine

mag ver mag curls
8x20kg in each hand
3x30kg
3x40kg
3x50kg

straight bar curl
3x30kg
3x40kg
3x50kg
3x60kg(left it there small twinge in right elbow)
14x40kg

back and elbow still sore from begining of the week!

[Jay O'Neill]

Hey... big fan of yours here...
wondering what a Magnus ver Magnusen curl is>
thanks!

[D.Norris]

Hi Jay,

Mag ver mag curls are similar to hammer curls except you do them across your body and bent over at the waist! There supposed to be good for stones, theyr named after Magnus Ver Magnussen(it was a favorite of his)!

[Jay O'Neill]

thanks Dale! Enjoy reading your workout log. Keep up the good work!
I was doin the MVM curls before and didn't even know it

[D.Norris]

No probs Jay!

[D.Norris]

Todays session
18/06/05

pallet drags
15mx200kg
15mx300kg
10x360kg
first to sets felt heavy because I wasnt leaning into it enough and I was using to much legs! last set felt easier than last week!

atlas stones
1x100kg to chest
1x120kg to chest
lapped 140kg then lifted it from lapp to chest 3 times(with 2-3reps in the tank)!
atlas stone rows 1 x 5repswith 100kg stone!
shoulderd 100kg stonex2 easy!

tyre flip(320-350kg)
2x2flips warmup
1x8flips up hill!

Wether was way to hot today just standing in the sun killed me!

I got a couple of pics of todays session with my sponsers top on, will post some later!

[ScottDowney]

Sweet workout mate...its not easy training in this weather!!!!

[D.Norris]

Its supposed to be hotter again tomorrow!

Heres a couple of pics of me training today with 1 of my sponsers t-shirts on!

[D.Norris]

Today the heat was 10 times worse than yesterday!
19/06/05

13"log
3x60kg
3x80kg
3x100kg
3x120kg
1x140kg
1x160kg(was going for 3 reps today but the balance at the top of the lift was a little off today!)

Incline log
3x80kg
3x100kg
3x120kg
7x140kg

farmers
60mx60kg in each hand
60mx100kg
20mx140kg(grip was a little off?)

yoke
20mx150kg
20mx230kg
20mx310kg
20mx390kg

getting back into it slowly, but the heat is Killing me!

[ScottDowney]

Hey no guff Dale, the weather was stupidly hot today....I couldnt get my grip right today either...maybe it was something to do with the heat??

Looking good and strong though mate

[D.Norris]

Heat definatly didnt help anything today or yesterday!

[Patrick McGuffin]

we had a heat wave over on this side of the puddle about a month ago and all i could do was lay around and whine about the heat, and you guys are out training in it!! mad props to you!

[D.Norris]

I was bitching none stop in between sets Patrick!

[ScottDowney]

hahahahaha I know what you mean Dale, I was bitching about moving to Iceland :LOL:

[Patrick McGuffin]

if it were up to me it would not get over 70 degree's farenhiet(sp?)

[D.Norris]

I like hot wether when Im by a pool with a beer and BBQ! Not training events!

Todays session
21/06/05

Front squat
6x60kg
3x100kg
3x140kg
3x180kg
3x220kg
1x240kg
1x260kg(new pr)

leg press
20x400kg

leg exstensions
1x20reps

partial dead(shin height, hole no 4 in rack)
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x340kg(easy, with straps)

hamstring curl
1x20reps

seated calf machine
2x20 reps

grippers

2.5" thick bar holds
112kgx 21 seconds
102kgx30seconds

Not a bad session tonight!

[D.Norris]

Todays session
22/06/05

seated dbell press
12x30kg in each hand
5x40kg
5x50kg
9x60kg

standing 1 arm push press(practice for inch dbell press)
6x60kg left and right hand a lot more in the tank!

2.5" thick bar push press
2x82kg
2x102kg
2x122kg
1x142kg
1x152kg
1x162kg(wanted a couple more reps, but I was really pushing the pace tonight and there wasnt much left in the tank)

Bench press
8x60kg
8x100kg
8x140kg
8x160kg
6x180kg(missed the last 2 reps)

2x12 reps side lateral raise!

close grip floor press
8x100kg
3x130kg
3x160kg
2x185kg(missed 3rd rep)

skulls
16x40kg

Heat killed me tonight and my training partners were really pushing the pace, I was suffering! havn`t eaten properly today and I didnt feel like there was much gas in me!

:BB:

[D.Norris]

Its so f*cking Hot!

Todays session
23/06/05

2.5" thick bar semi stiff leg
6x72kg
3x112kg
3x152kg
3x192kg
2x222kg(back felt like I coud have done more than 10 reps, but grip was another matter)

Barbell bent over row
12x80kg
6x100kg
6x140kg(straps)
6x160kg(straps)

pull downs
12x60kg
10x100kg
8x120kg

cable rows
20x full stack+20kg dbell

1x dropset rear delt machine

hammer curls
10x20kg in each hand
8x40kg

straight bar curl
3x40kg
3x60kg
3x80kg

did this session in under 2hours wich is flying for me especially in this heat!

:BB:

[ScottDowney]

Thank god you dont have to wear lycra baby grows while training eh ;) :LOL:

[D.Norris]

That would be a sweaty sight for sore eyes!lol!

:BB:

[D.Norris]

Todays session
25/06/05

8" log
6x50kg
2x80kg
2x100kg
2x140kg(this was supposed to be 120kg but there was a mistake loading it)
5x140kg(easy)

Farmers
(speed work)
15mx40kg in each hand
15mx100kg
15mx140kg
15mx140kg

Duck walk
100kgx10m
160kgx10m
(the weights above dont include the weight of the implemant which is roughly 50kg)

pallet drag
15mx280kg
12mx360kg

atlas stones
1x100kg to lappx 3 from lapp to chest
1x120kg to lappx3 from lapp to chest
1x140kg to lappx3 from lapp to chest

tyre flip(320-350kg)
(for speed)
6x 2 flips relay I`d go then my training partner would go and so on!


not a bad session!

[D.Norris]

Todays session
28/06/05

squat
6x60kg
3x100kg
2x140kg
2x180kg
2x220kg
2x260kg
1x300kg
1x320kg(new pr and it was easy, I think I could have done a double if I wanted)

leg press
20x420kg

1x20reps leg exstensions

partial deads(hole no2 in rack, about 8-10" high)
3x100kg
3x180kg
1x220kg
1x260kg
1x300kg
missed 320kg this height is very difficult no leg drive at all!

1x20 reps hamstring curls

2x20reps standing calf machine

grippers

2.5" thick bar holds
112kgx30seconds(new pr)
102kgx35 seconds(new pr)

good session!

[D.Norris]

Todays session
29/06/05

seated Barbell press - 2.5" thick bar
8x62kg
6x82kg
3x102kg
3x122kg
1x142kg
1x152kg(I could havd gone a little heavy`r)
5x132kg(another 2-3 reps in the tank)
every rep starts on the chest!

Behind neck push press
8x60kg
3x80kg
3x100kg
6x120kg
6x120kg
(just trying to nail the technique)

Bench press
10x100kg
10x140kg
9x160kg(failed to lock out the last rep)

strict lateral raise
8x15kg in each hand
8x20kg
(weight starts at the legs,no swinging weights up)

close grip floor press
8x100kg
3x140kg
2x180kg(missed third rep)

Dumbell exstensions(never tried these before)
12x20kg dbell
12x30kg dbell


Not a bad session!

[D.Norris]

Todays session
30/06/05

power cleans
2x3x60kg
3x80kg
1x100kg
1x110kg
1x120kg(new pr, little more in the tank)
I havnt really spent much time on these before! I`v been advised by gary taylor to work them!

Bent over barbell row
8x80kg
6x100kg
6x140kg(with straps)
6x160kg(with straps)

Deadlift
3x140kg
3x180kg
3x220kg
3x260kg
3x280kg(with straps, easy)

strict bicep curl
6x40kg
3x60kg
1x70kg
missed 80kg!
There was no swinging at all(my biceps are weak!)

hamer curl
10x40kg in each hand

Diffrent session to what I normally do, I will be making a couple of changes over the next couple of weeks to work my weakness`s! And I have had some good info off Gary Taylor!

:marv:

[D.Norris]

Todays session
03/7/05

8" log
6x50kg
2x80kg
2x100kg
2x120kg
2x140kg
1x160kg(I was going to do 3 reps but the ground wasnt exactly flat and I lost my footing!)

Farmers
20mx60kg in each hand
20mx100kg
20mx140kg
130kg in each hand timed hold!


duck walk
10mx100kg
10mx160kg
(add 50kg for the weight of the implement)

pallet drags
15mx300kg
15mx300kg
working speed for next week

atlas stones
3x3 shouldering 100kg stone
Im trying to improve lifting the stone to my lap so I didnt use tacky!

Tyre flip(320-350kg)
6x2flips relay

fairly easy session!

[D.Norris]

Todays session
04/07/05

front squat
6x60kg
3x100kg
3x140kg
3x180kg
3x220kg
1x240kg
1x270kg(new pr, easy)

leg press
20x400kg

1x20reps leg exstensions

18" deadlift
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x320kg
1x340kg
1x360kg(fairly easy, maybe another 10kg in the tank)

1x20reps hamstring curls

seated calf macine 3x20reps

grippers!

good session :marv:

[SBaier]

Looking very strong!!

[D.Norris]

Thanks Shawn! Im feeling good at the moment!

Todays session
05/07/05

seated barbell press(2.5" thick bar)
8x62kg
6x82kg
3x102kg
3x122kg
1x142kg
1x152kg
1x157kg(new pr)
5x134.5kg

behind neck push press
3x60kg
3x80kg
3x100kg
3x120kg
2x130kg
3x140kg(new 3 rep pr, felt very easy)

close grip bench press
8x60kg
6x100kg
3x140kg
3x180kg
2x200kg(missed third rep)

2x side laterals strict!

overhead dbell exstensions
12x20kg dbell
12x30kg
6x40kg
(real flexability issues with this exercise)

good session!

[SBaier]

Flexibility issues??? That surprises me with your thin build! haha With your shoulders you probably need a stick to scratch the back of your head! :T:

Again, looking very strong - your weights just keep climbing!

[D.Norris]

Todays session
06/07/05

High pulls
3x60kg
3x80kg
3x100kg
3x120kg
2x130kg

bent over barbell row
6x60kg
6x100kg
6x140kg
6x170kg(6 rep pr)

semi stiff leg deads
3x140kg
3x180kg
3x220kg
2x260kg

2.5" thick bar curls
6x32kg
6x52kg
6x62kg

hammer curls
8x45kg dbell in each hand
12x20kg dbell in each hand

took it fairly easy today so Im not f*cked for saturday and I did the session in just over a hour wich is very fast for me!

Thanks Sean I`m doing ok at the moment! and I can only just scratch my neck below my hair line, holding a dbell behind my neck is very awkward and painfull for me! :confused:

[D.Norris]

I came third yesterday in Whitcliffs 2005 comp!

Here a quick write up on how my day whent I`ll try and post some vids and pics later on tonight!

first event - 18" deadlift max weight
I lifted the opening weight of 235kg -easy
skipped - 255kg
skipped - 275kg
skipped - 295kg
lifted 325kg - easy
lifted 345kg - easy
lifted 365 - easy
lifted 385kg - another 10-20kg left in me but no 1 else could lift this weight so I won the first event!

second event - 125kg log for reps
I had to go 1 from last and the most reps at that point was 3-4 reps
so I took it easy cleaned and strict pressed 6 reps for my second win of the day!

third event - carry 190kg duck walk drag a 260kg sled!
I think this was my worst performance of the day and the only 1 I was really pissed off at! The event started I picked up the duck walk, which wasnt extremely heavy but because I have short legs and a big gut I found it very difficult to breath
I got half way and I had 2 options put it down and breath or pass out so I put it down which slowed me up and I put it down just short of the line, by the time I got to the sled I was really blowing I gave the sled a yank to get it started and it was very light and I had great difficulty in keeping up with my legs without falling over! I didnt finish the drag and I was extremely pissed off with this! I normally train drags very heavy so I really have to lean in to it but this fucked me up on the lighter sled! from now on Im alternating a heavy and light week with drags!


fourth event - farmers hold 130kg in each hand!
The weight felt light in hands and I was feeling strong untill my left hand decided to give way at 48 seconds which put me into second place first place was 52sec`s!

Last but not least - the sadistic medley!
carry a 150kg anvil 20m, carry 130kg farmers 20m and carry a 120kg barrel 20m!
This event nearly killed me I think I did well untill I got to the barrel! I picked up the anvil and it felt really light so I run with it got to the farmer`s picked them up and I think I was travelling at a good pace with a good time got to the barrel and I was blowing hard picked the barrel up went about 5 m and I had to stop for air and thats how it went all the way pick it up walk so far put it down untill I reached the end! very slow time fitness lets me down again!


This was a very well orginised event !

I learned I need to work my fitness alot harder do more medleys in training wich I dont do! and fill some of my barrels with cement and practice!

[D.Norris]

Here arevids from the comp!

[Patrick McGuffin]

once you work on your medleys and stuff no one will be able to stop you!!
385kg=847lb deadlift!!!! that is amazing!!!

[D.Norris]

Thanks Patrick static strength is flying up but fitness needs work! its improving slowly!

Todays session
12/7/05

squat
6x60kgx2
2x100kg
2x140kg
2x180kg
2x220kg
2x260kg
1x300kg
1x320kg
1x330kg(easy pr, another 10kg in the tank maybe)
I have a video of my 330kg squat and I never realised how low I go!
I will post it later!

leg press
20x420kg

1x20reps leg exstensions

partial deads(no 2 in rack, really low on shins)
3x100kg
3x180kg
1x220kg
1x260kg
1x300kg(with straps)
hardly any leg drive on these!

1x20reps hamstring curls

2x20reps standing calf machine

grippers and timed holds with 2.5" thick bar!

good session

[SBaier]

Nice PR - congrats!!

[ScottDowney]

330kg :eek:

Sweet numbers there Dale :mag:

[D.Norris]

Thanks lads 800lb squat will be mine soon enough!

Thanks Sean!

Todays session
13/7/05

Seated barbell press(2.5" thick bar)
8x62kg
6x82kg
3x102kg
3x122kg
1x142kg
1x152kg
1x162kg(new pr)

Behind neck push press
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
missed 150kg(timing wasnt great tonight, and I hurt my right elbow on this set!)

bench press(pause like powerlifting)
8x100kg
6x140kg
3x160kg
3x180kg
1x200kg(elbow hurting)
missed 210kg - elbow buckled on the way down!

incline dbell press
12x50kg dbell in each hand(easy)

side laterals (strict)
8x15kg in each hand
8x20kg
6x25kg

skulls
12x30kg
5x40kg
5x50kg
5x60kg
5x70kg
5x80kg

Not a great session, right elbow very sore! and the heat just killed me off completly towards the end of the session!

[SBaier]

Another great workout; another PR! I'm starting to see a pattern big man!

[D.Norris]

Thanks Shawn

Todays session
14/07/05

Power cleans
3x60kg
3x80kg
3x100kg
1x110kg
missed 125kg
5x100kg
These really need work!

bent over barbell row
6x80kg
6x100kg
6x140kg
3x180kg(3 rep pr)

deadlift
3x140kg
3x180kg
3x220kg
3x260kg
3x300kg(3 rep pr, and I used straps)

straight bar curl
12x40kg
3x60kg
3x80kg
1x100kg

dbell curls
8x10kg in each hand
6x20kg
6x25kg

hammer curls
8x40kg

not a bad session but Thanks to the heat I was f*cked before I started the session! I think upping my protein intake since Whey consortium started sponsering is really helping!

[D.Norris]

Todays session
16/07/05

Farmers walk
60mx60kg in each hand
60mx100kg
25-30mx140kg
farmers hold 160kg in each hand a pathetic 16seconds!

yoke walk
20mx150kg
20mx220kg
20mx290kg
20mx360kg

log and pallet drag medly
Set 1 - clean 120kg log and push press 8 times then drag 300kg sled 15m!( I only made 10m and nearly died)

Set 2 - clean 140kg log push press 6 times then drag 300kg pallet 15m(same distance again on drag!)

F*cked after doing the medly so I`ll finish off the session tomorrow with a hangover! :drunk

[D.Norris]

Back in the gym today and still not 100% after saturdays bender + I had to fill a skip today and knock down a couple of walls wich didnt help matters!

Todays session
19/7/05

front squat
6x60kg
3x100kg
3x140kg
3x180kg
3x220kg
1x240kg
1x260kg
I was planning on trying 280kg but I wasnt up for it today!

leg press
20x420kg

1x20 reps leg exstensions

partial deads(no4 in rack,mid to top of shin)
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x320kg
1x360kg(pr at this height and I used straps)

1x20reps hamstring curls

3x20reps seated calf machine

grippers

[Lance Peterson]

Strong as hell man! :F:

[Mike Westerling]

Nice videos and impressive numbers! I almost felt sorry for you at the end of some of those medley's though-lol. Just a suggestion: Why not follow up every heavy event set you do in a workout with an easy drag or carry or light tire flip. For example after your last farmers walk immediately drag the sled with about 50% of what you'd do in a competition then after your heavy yoke set do a another drag with the same weight. Then next workout do a light keg carry after each heavy set then next workout 5 light tire flips after each heavy set etc. Not enough to kill yourself for the next event just enough to start to get used to a "second effort". Over time you could add weight, distance, speed etc until you were conditioned to give a second all out effort whenever needed. Now don't get me wrong. I need more advice on this sport than anyone but I have used similar techniques in the past to improve my and my training partners enduarance for other sports such as rugby, MMA, wrestling and boxing. For example after each round of sparring we would do all out pushups or mountain climbers or truck pushes etc. In the beginning we would just get a couple of reps or a few feet and be gassed but by the end of a few months we would finish our last round strong as hell and do a 100 yard all out push with the truck and be smiling with a bit still left in the tank. I plan on doing the same for this sport as I improve and get stronger at the events. Again I am new to this sport and know next to nothing about it and I am just wondering if you think it may be a good idea. Especially for you where you are so freaky strong on everything and just have trouble with the medley type events. By the way I love reading your log and I find it very inspirational and educational. I really haven't had a coach to help me with this sport so other than a little coaching on the tire flip and farmers walks from Bruce Tessier everthing I learn is from watching the videos and reading the workout logs and posts on this site.

[D.Norris]

todays session
20/07/05

seated dbell press
12x30kg in each hand
5x40kg
5x50kg
8x60kg

push press(olympic bar)
2x60kg
2x80kg
2x100kg
2x120kg
2x140kg
1x160kg
1x170kg(new pr, and there was a little more there)

bench press
3x60kg
3x100kg
3x140kg
3x160kg
3x180kg
2x200kg(missed third rep)

2x8reps strict side laterals

skulls
12x30kg
8x50kg
16x60kg(feel the burn baby,lol)

bodyweight dips max reps 1 x18reps(not bad at about 27 stone,lol)

did this session in under 1.5hours!

Thanks Mike I think your onto somthing with light stuff straight after the heavier events! Im glad I can help you anyway mate and if you need any advice staticlly then drop me a line! Jesse already told me if I can improve my fitness for the moving events then I have the potential to make it to the worlds, I am trying but it takes time and I have a heavy static comp at the end of augest(Uks strongestman) so I dont really want to drop weight for the comp but I will start to lean out after it!

[Mike Westerling]

If I could help any one even a little bit even if it's spark an idea I am glad to. You could help me with all of the events-belive me. Maybe your endurance is a weak point but I'm sure you have plenty of knowledge in building the strength to pick up the heaviest implements in the first place.

[D.Norris]

Today session
21/07/05

power cleans
3x60kg
3x80kg
3x100kg
3x110kg
I hate cleans but I must improve on them so there here to stay!

bent over barbell row
8x80kg
6x100kg
6x140kg(straps)
5x180kg(5 reps is a pr at this weight adn I used straps!)

semi stiff leg deads
3x100kg
3x140kg
3x180kg
3x220kg
3x260kg(Iv done 2 reps on this weight but I think 3 is a pr)

straight bar curl
8x40kg
6x60kg
6x80kg

dbell curl
8x10kg in each hand
8x15kg
8x20kg
8x25kg

Not a bad session and fairly quick again today!

[D.Norris]

Todays session
26/7/05

squat
10x60kg
10x100kg
10x140kg
10x180kg
10x220kg
(took it easy on squat today just did a load of reps instead!)

partial deads(18" give or take half a inch,no 6 in rack)
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x320kg
1x360kg
1x380kg(new pr in gym)
1x400kg(new pr and a little in the tank)

1x20reps leg exstensions

2x20rep superset calf raise on leg press and hack squat!

2.5" thick bar holds
122kgx18seconds
112kgx30seconds
102kgx31seconds

grippers!

not a bad session!

[D.Norris]

Todays session
27/07/05

seated 2.5" thick bar press
8x62kg
6x82kg
3x102kg
3x122kg
1x142kg
1x152kg
1x164.5kg(new pr)

behind neck push press
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
Im struggling to improve these I think its due to the width I have to hold the bar just to get under it - this fucks up the lockout!

bench press
3x60kg
3x100kg
3x140kg
3x160kg
3x180kg
3x200kg

strict side laterals
8x15kg in each hand
8x20kg
6x25kg

skulls
12x30kg
8x50kg
8x60kg
10x70kg

bodyweight dips
1x21reps

Not a bad session!

feeling a little f*cked after yesterday!

[Lance Peterson]

Those are some serious weights man, great job!

[D.Norris]

Thanks Lance your doing good yourself mate!

Todays session
28/7/05

power clean
3x60kg
2x80kg
2x100kg
2x110kg
(I f*cking hate these, cant seem to improve them at all!)

bent over barbell row
8x80kg
6x100kg
6x140kg
4x180kg

Deadlift
3x140kg
3x180kg
3x220kg
1x260kg
1x300kg(with straps)
1x320kg(with straps)
1x330kg(new pr, with straps)

assisted pull ups(fatmans pullups)
1x5 reps

straight bar bicep curl
8x40kg
6x60kg
6x85kg

dbell curls
8x10kg in each hand
8x15kg
8x20kg

hammer curls
10x40kg in each hand

felt f*cked going into this session but after I warmed up I felt good!

[SBaier]

Congrats on another PR! That is a great pull!

[D.Norris]

Todays session
30/7/05

12-13"log
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x160kg
1x170kg(easy)
only just missed 180kg on first attempt!
no where near on second attempt!

incline log
10x80kg
6x100kg
12x120kg(atleast another 3-4 reps in the tank)

farmers walk
60mx60kg
60mx100kg
25x140kg
20x140kg
Really unhappy with farmers at the moment! left hand just give in at a point then thats it!

yoke walk
20mx150kg
20mx230kg
20mx310kg
20mx350kg(nice easy sprint)

Not a bad session! more events tomorrow!

[D.Norris]

Todays session
31/7/05

pallet drags
15mx200kg
15mx300kg
15mx360kg

atlas stones
100kg to chest x3 without tacky!
just missed lapping 120kg without tacky!

singles with tacky
100kg to chest!
120kg to chest!
140kg to chest!
150kg to chest!
just missed 175kg to lapp - If I can lapp it I can lift it!
2-3 weeks the 175kg stone will be mine!

Gave tyre flip a miss this week! all the max effort work on back this week has killed me off!

[D.Norris]

Todays session
2/8/05

15minutes cardio(I hate cardio so much)

squat
10x60kg
20x100kg
20x100kg

standing barbell press(strict)
12x100kg
12x100kg

Feeling a little run down after last week!

just doing a little light stuff this week before saturdays comp!

[D.Norris]

Todays session
3/8/05

Semi stiffleg deads
12x60kg
20x100kg

bench press
12x100kg
12x100kg

1x20reps cable push downs

1x12reps Hammer curls


Back still isnt feeling right from last week!

[D.Norris]

Sussex strongestman 05

I was a little disapointed in my performance today(except for the log), This how it went for me!

first event log, Came out and strict pressed 100kg,110kg,140kg,160kg - I then had a go at 170kg an it felt heavy the timing on the push press was off, I think Ollie went for 175kg and just missed it so I thought fuck it I`ll have a go at 180kg timing was beautyfull and it was a easy lift and I had won the event but thinks to Col and others for a little encouragment I had a go at 185kg and it went up fairly easy! New british log record!

second event Deadlift, I was hoping for a pr of 340kg with straps but straps whernt allowed and at the moment My left hand is not rite so I couldnt hold on to the bar ! first lift 220kg easy, second lift 260kg easy, third lift 280kg easy fourth lift 300kg easy but then my grip gave out before Iwas given the down comand! no lift! Damn you left hand!

third event Conans circle, Iv only ever tried this event once before and that was over 2 years ago. Picked it up and the weight felt light im my hands soI put on a decent pace maybe a little to fast as I tripped and dropped it not even completing 1 lap! not good!

fourth event stones, All I can say is it was slow and pathetic, I need to get a wall to go with my stones to practice!

fifth event pole push, never tried this event before but I think I could learn to like it in the future - went out in first heat against Ollie Even tho by the rules I won because he had left go of the pole but we were made to go again wich pissed me off a little because even Ollie said I won the first attempt!

all in all 8th isnt a great place to come but there was a very good line up and I did beat the british log record so fuck it!

[D.Norris]

Here are some vids!

[D.Norris]

more vids!

[Patrick McGuffin]

holly $#!* 407 pounds!!!!!!!!!!!!! THAT IS AMAZING!!!! Dale, you are an absolute monster! Congradulations man!Sure you didn't win but i am sure you are the one people will be talking about long after the show :D

[Patrick McGuffin]

i think you did pretty well on the stones up until the second to last, you flew through the first four

[SBaier]

I thought your performance on the log looked great, and like Patrick said, the stones were flying up until the second to last (which you still got easily). It is always tough when you know you could have done better in an event, but a mistake bites you (as in the Conan).

Great perfromance, and keep up the great work!

[Rob Thomas]

Hey monster, I've got the videos and I'll update the website over the next day or so for you mate. Well done again on that log lift it was awesome!

:KD:

[ScottDowney]

Sup Big Dale

I know you didnt place very high in that competition, but at the end of the day how many of the guys in the lineup can walk away knowing that they've just smashed the Uk Record on the Log Press?

What you gotta remember is that all the top finishers at that comp maybe good athletes and strong lads and yeah they may have finished above you, but there is only one guy at that competition who will bring the Log Press world record back to the Uk and that guy is you bro....keep hitting it hard and show them who's boss :mag:

[Mike Westerling]

Don't worry about the other crap. You'll get 'em next time!

[D.Norris]

Thanks guys Im getting there slowly!

Head wasnt really withit today, still a little fucked from saturday and I had a good drink on sunday wich didnt help matters!

todays session
9/8/05

Squat
6x60kg
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
2x300kg(wanted 3 reps but I rounded my back on the second rep so I left it there!)

leg press
20x400kg

partial deads from lower shin(no 2 in rack, takes the legs out of lift)
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg(just managed to complete lift before grip give out)
1x320kg(pr on this height I think) with straps

hamstring curls - 1x20reps full stack plus 5kg plate

calf raise superset hacksquat machine and leg press!

1x20reps seated calf machine

300kg hold deadlift grip - 2 sets of 8 seconds!
260kg 1 set 15seconds!
terrible

Ok session

[D.Norris]

Todays session
10/8/05

seated 2.5" thick bar press
8x62kg
6x82kg
3x102kg
3x122kg
1x142kg
1x162kg(easy)
missed 172kg
missed 172kg(should have done 167kg)

behind neck push press
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg(these felt hard today, no drive in legs)

bench press
6x60kg
3x100kg
3x140kg
3x160kg
6x180kg(missed 7th rep)
felt weak on these to?

strict side laterals
12x15kg in each hand
8x20kg
6x25kg

skulls
12x30kg
8x50kg
8x60kg
12x70kg
(does any one know the weight of a olympic ez bar?)

Dips with a 15kg dbell hanging from waise
1x12 reps!

not a bad session!

[Mike Westerling]

The weights of EZ bars with the olympic ends that I've come across are:
Most common: short bar (3 1/2 ft-ish)with short sleeves (like you get at sporting goods stores)=20-22lbs depending on brand.
Second most common: Mid sized bar with slightly longer sleeves (4-41/2 ft)=30-35lbs again depending on brand.
Least common (but nicest): Full size, fits on olympic bench. The bars actually longer than a standard olympic bar so it can be bent and still fit. 7ft 50-55lbs again depending on brand.
Hope this helps.

By the way, I couldn't officially start your suggestions this week becuase of time constraints I had to train at a gym without an axle and they have a sucky bench for seated front press. So I did seated dumbells instead and tried the behind the neck push press after. I liked it and it didn't hurt my shoulders as long as I brought it down to the front. When I brought it down to the back my shoulders just gave out at the bottom and the bar slammed down on to my top verabrea. I was wondering what you thought of doing 3 fast singles and bringing each one down to the front, racking them and ducking under the bar and doing the next one and calling it a set of 3? I went up to 225 lbs and it felt awesome so I don't want to give up on them but bringing them down to the back is a recipe for disaster. Let me know what you think.
Thanks,
-Mike

[D.Norris]

I was told to bring them down slowly and bend your knees as it touches your neck to take the shock out of it! Im not 100% sure if it will make much diffrence if you bring it down to the front then go again!

[Mike Westerling]

...method. Like Mariuzs did in the video. The problem is my shoulders just give out once I break the plane of my head and it crashes down pretty hard. I'll try them coming down to the front for a while for my heavy sets and for the lighter ones I'll see if I can get used to bringing it down to the back.

[D.Norris]

Todays session
11/8/05

contenental clean with 2.5" thick bar
3x1x62kg
1x82kg
1x102kg
1x122kg
1x142kg

bentover barbell row
8x80kg
6x100kg
6x140kg
(left it there nothing in the tank)

semi stiff leg deads
3x100kg
3x140kg
3x180kg
(left it there)

dbell bicep curl
8x10kg in each hand
8x15kg
8x20kg

hammer curls
10x40kg in each hand

pinch grip
2x15kg plates smooth side out max time in each hand x 2
2x10kg passing back and for between hands for aslong as possible

feeling a little beaten up mentally and physically!

[D.Norris]

Todays session

14/8/05

1 Arm dbell press( getting ready for inch dbell)
3x50kg
3x60kg
3x70kg
All of above were done with left and right arm!

3x80kg with right arm another 3 reps in the tank, left arm only 1 rep maybe another in the tank!

Farmers walk
60kgx60m
100kgx60m
120kgx40m
140kgx30m
160kg timed hold 10 seconds then left hand give way again!
My left hand is really starting to hold me back now!

yoke walk
20mx150kg
20mx230kg
20mx310kg
20mx410kg(a little slow but fairly easy)

8" log
6x50kg
3x100kg
4x140kg(I wanted 6-8 reps at this weight but the floor was uneven and I was struggling to stand still with the weight over head!)

pallet drags ,stones and tyre flip tomorrow!

[D.Norris]

todays session
15/08/05

Tyre flip(320-350kg)
3x2 flips relay fashion(warm-up)
12 flips on flat
8 flips uphill(steep hill)

pallet drags
300kgx15m(easy)
400kgx10m

Atlas stones
3x100kg to chest(without tacky)
100/120/140/175kg all to chest except for 175kg couldnt get it high enough to lap it! had about 4 attempts at lapping it , I`ll get it soon!


Really enjoyed todays session!

[D.Norris]

Todays session
16/08/05

Squat
8x60kg
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
3x300kg(3 rep pr)

leg press
20x400kg

partial deads(no 4 in rack ,top of shin)
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x340kg
missed 370kg

1x20reps full stack +5kg plate, hamstring curls

2x20reps standing calf machine

deadlift hold
300kgx6 seconds(terrible)
220kgx30seconds(could have gone for a lot longer ,weight was to light)

Grippers

not happy today not a great session got a couple of aches and pains, my Right hamstring doesnt feel right and hasnt since sussex!

[Jamie.H.]

Nice workouts Dale...I've just fininshed watching the 1st heat of BSM from 2years ago and you were on it. Think you will make the final in a year or two...Also congrats on winning Wales strongest man. (I know it's late but I've only just started posted so bare with me.)

[D.Norris]

Hi Jamie, I doubt you will see me in the brits next year due to all the fucking about with the federations, for example Ifsa didnt do a welsh qualifier this year wich is a load of shit and metrex brits was hand picked this year hopfully there will be qualifiers for next year! But I am in the Uks strongestman next week in Ireland run by Glenn Ross - which I think is on Channel 5 next febuary!

Todays session
17/8/05

seated dbell press
12x30kg
5x40kg
5x50kg
8x60kg

push press(front)
2x60kg
2x80kg
2x100kg
2x120kg
2x140kg
1x160kg
1x172.5kg(new pr)

bench press
8x60kg
6x100kg
3x140kg
3x160kg
1x180kg
1x200kg
1x210kg(missed second rep)

strict side laterals
12x15kg
10x20kg

skulls
12x30kg
10x50kg
10x60kg
6x80kg
(the weights above are excluding weight of bar)

Dips
13xbodyweight+15kg dbell
15x bodyweight

not a bad session!

[Jamie.H.]

That sucks man. Good luck in UK comp. BTW 15 dips at you BW is awesome but even better with your BW + 15kg.

[D.Norris]

Todays session
19/8/05

power cleans
3x60kg
3x80kg
3x100kg
1x110kg
1x120kg
Im really finding it difficult to rack the weight?

Barbell row
8x120kg
6x140kg
6x160kg
2x180kg(hamstring pulling)

deadlift
3x140kg
3x180kg
3x220kg
3x260kg
3x310kg(new 3 rep pr - with straps)

fatman pullups
1x5reps

pull downs
12x100kg

ez curls
8x20kg
6x40kg
3x60kg
(not including weight of bar)

hammer curls
10x40kg in each hand

Fairly happy with today session!

[D.Norris]

Todays session
20/08/05

1 arm dbell press
3x50kg
3x60kg
3x70kg
3x80kg(couldnt do more than 1 on left arm last week!, another couple of reps in the tank!)
Had a go at 90kg but the size of the dbell was to much to balance on my shoulder!
All of above reps were done on left and right arm!

13"log
3x80kg
3x100kg
3x120kg
3x140kg
1x160kg(wanted 3 reps but I couldnt balance the log properly!)

incline log press
6x100kg
12x120kg

farmers walk
60mx60kg
60mx100kg
40-45mx140kg(pr on distance)
160kg hold for time 20 second(new pr)

yoke walk
20mx150kg
20mx230kg
20mx310kg
20mx430kg( a little slow)

[D.Norris]

Todays session
22/8/05

Tyre flip(320-350kg)
4x2flips relay fashion
1x12 flips slight gradient
1x8 flips uphill(steep)

8"log 1x 12 reps strict press(easy)

pallet drags
20mx300kg(easy)

Just got the lungs and heart going a bit today nothing to difficult!

[D.Norris]

Here are some vids from the heats of uks strongestman!
I finished in first place and qualify for the final tomorrow!

[D.Norris]

Two more Videos!

[D.Norris]

Two more videos!

[D.Norris]

1 more Video left to go!

[Mike Westerling]

Those events looked crazy heavy. The conans yoke is cool as hell. What was the winning distance on the frame carry? That was just sick! Good luck in the final tommorow!
Thanks for posting the vids,
-Mike

[D.Norris]

2 people finished the 15m course!

[Patrick McGuffin]

with a 792lb frame!! thats insane!!! by the way great job Dale!!

ps. i want that yoke thing :D

[SBaier]

That winch event wins the 'what the **ck was that' award! Great job Dale, keep fightin'.

[D.Norris]

First event at final 3x stretch limo harness pull!

[Mike Westerling]

First event at final 3x stretch limo harness pull!

Once you got started you were going strong. Looks like you finished strong with gas in the tank.

By the way, what softwear do you use to edit and post your vid's?

[D.Norris]

I finished joint fifth due to my fall on the limo! and I use windows movie maker for the vids!

[D.Norris]

Finished 4th in uks strongestman missed out on third by 1 point! due to the mistake on limo pull and to bad events at the end! after the third event I was in first place!

here are the rest of the vids!

[D.Norris]

Another vid!

[Mike Westerling]

Nice job! That tire looked brutal! Keg press looked good. You played with the first couple kegs. Just think how awesome you'll do with a little more experience. You're going to be unstoppable!!!!!!!!!!!!!!!!!!

[D.Norris]

Im getting there slowly Mike, just need fine tuning!

here`s the motorcycle hold(a very bad event for me)!

[D.Norris]

And the final vid from uks strongestman final!

the flag hoist!

[Jamie.H.]

4th is good man. BTW who finished 1st. Well done on another good performance man.

[Jonathan Mills]

The vids are awesome Dale. You did great by the sounds of it and should dominate that show soon.

A guy called Terry Hollands won.

[D.Norris]

First session Back in the gym today since the Uks and I had a massive 14 hour alcohol binge on sunday so I didnt feel like training but I went anyway and I was glad!

Todays session
06/09/05

front squat
8x60kg
6x100kg
3x140kg
3x180kg
3x220kg
1x240kg
should have done 3 reps or gone heavy`r but I just couldnt get my head round it today! :bang

leg press
50x250kg

partial Deads(no2 in rack, lower shins)
3x100kg
3x180kg
3x220kg
1x260kg
1x280kg
1x310kg(with straps)
1x330kg(new pr - with straps)

hamstring curls
full stack +5kg plate

2xmax reps donkey calve raise

grippers!

[D.Norris]

Todays session
7/9/05

Seated 2.5" thick bar press
8x62kg
6x82kg
3x102kg
3x122kg
1x142kg
1x152kg
0x162kg(wasnt in the groove)
1x162kg

Behind neck push press
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg

bench press
8x60kg
6x100kg
3x140kg
3x160kg
3x180kg
2x200kg

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

skulls
12x30kg
12x50kg
16x60kg

Not a bad session!

[D.Norris]

Todays session
8/9/05

High pull(upper abs)
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg

Reverse grip bent over row
8x100kg
6x140kg(with straps)
6x180kg(straps)

semi stiff leg Deads
3x100kg
3x140kg
3x180kg
3x220kg
2x270kg

pulldowns
14x100kg

straight bar curl
12x40kg
8x50kg
8x60kg

pinch grip
left and right hand 2x10kg plates passing back and forth between hands!
left and right hand 2x15kg plate 3xmax holds!
passing back and forth between left and right(2x10kg plates) untill couldnt hold any longer!

Not a bad session, very hot and sticky in the gym tonight and finished the session in under 2 hours wich is fast for me and 2 partners!

[D.Norris]

Todays session
11/9/05

12"log
8x60kg
3x80kg
3x100kg
3x120kg
5x140kg(wanted 6-8 but I was really blowing on this today)

1 arm dbell press
3x60kg left and right hand
3x80kg right hand, lost control after the third rep so I stopped there!
4x80kg left hand another couple in the tank!

Incline log
8x100kg
6x120kg
6x140kg(another 2-3 reps in tank)

farmers walk
50mx60kg in each hand
50mx100kg
50mx120kg
25mx140kg(caught my left thumb in my pocket and lost grip)

yoke
20mx230kg
20mx310kg
20mx390kg(a little on the slow side)
10mx500kg(with belt)

not a bad session!

[Andy Lidbury]

500kg Yoke 10m :F:


Nice work big man.

[D.Norris]

Thanks Andy! I havnt gone heavy on these for a while so I shook it up a little today,lol!

[ScottDowney]

Lookin' strong there Dale

[Iain Connor]

Wow, we get everywhere!

:marv:

[D.Norris]

Todays session
13/9/05

Squat
10x60kg
6x100kg
3x140kg
3x180kg
3x220kg
3x260kg
2x300kg(another 2 reps in the tank)
0x320kg Unracked weight and my rhomboied was very sore so I left it there for today!

leg press
30x340kg

partial deads(no 4 in rack, mid shins)
3x100kg
3x180kg
3x220kg
3x260kg
1x300kg
1x340kg(with straps)
0x380kg(370kg would have been a pr at this height but I got to greedy!)

Hamstring curl
20xfull stack+5kg plate

superset calve
seated calve machinex20
toe raise on leg pressx20
toe raise on hack squatx20
x2 set

deadlift holds and grippers

[D.Norris]

Todays session
14/9/05

Seated 2.5" barbell press
8x62kg
6x82kg
3x102kg
3x122kg
1x142kg
1x52kg
1x62kg

behind neck push press
3x60kg
3x80kg
3x100kg
3x120kg
Tried 140kg but the pain in my back told me to stop!

bench press
8x60kg
6x100kg
3x140kg
3x160kg
3x180kg
2x200kg(missed 3rd rep)

strict side laterals
12x15kg in each hand
10x20kg
5x25kg

skulls
12x42.5kg
8x62.5kg
12x82.5kg

Feeling drained today! and the problem with my back and shoulder is annoying me!

[D.Norris]

Todays session
15/9/05

high pulls(eye level)
3x60kg
3x80kg
3x100kg
3x110kg
fairly easy up this weight next time.

bent over row
8x100kg
8x120kg
8x140kg(straps from here on)
8x160kg

Deadlift
3x140kg
3x180kg
3x220kg
1x260kg
1x300kg
1x320kg(with straps)
1x335kg(pr with straps)

pulldowns
12x105kg

supernated dbell curl
8x10kg in each hand
8x20kg
8x30kg

strict 2.5" thick bar curl(back against wall)
10x42kg

Isometric dbell hold 30kg

pinch grip work

not a bad session!

[Mike Westerling]

Lookin strong. 335kg on the dead is nice! It took me a while to do the conversion but 737lbs is awesome! I think I'm just going to start putting the kg after all my lifts. Then my best log press will be tied with Savickis-lol. Just wanted to let you know I haven't been able to put your advice to work consistently yet. I have had a few injuries that stopped me from doing the push press and I haven't had access to an axle the last couple times I trained. Luckily my contest coming up is Viking press and after that I'll be going all out with your advice to increase my log over the winter. When's your next show?
Mike

[Lance Peterson]

Crazy workout big man!

[D.Norris]

Thanks guys Im getting there slowly!

my next comp is on the 23rd of october and Imight have one more after that but Im not sure yet!

Todays session
17/9/05

8"log
6x50kg
3x80kg
2x100kg
2x120kg
2x140kg
3x160kg(ground was a little uneven, maybe another rep or 2)

pallet drags
15mx200kg(easy)
15mx300kg(easy)
left it there on these today havnt done them fo a couple of weeks!

stones
lap stone once lift from lap to chest 3 times 100/120/140kg
Rowed 175kgx2
lapped and lifted 175kg stone to chest height(pr first time Iv got it to my lap, from there on it was easy)

A little tyre flip to finish 6x2 flips relay style(350kg)

not a bad session!

[D.Norris]

Todays session
18/9/05

Incline log
8x80kg
8x100kg
8x120kg
7x140kg

farmers
50mx60kg in each hand
50mx100kg
50mx120kg
40mx140kg

Yoke
230kgx50m
310kgx50m
Nice and light this week on yoke, never tried it for more than 20m in the past! you can feel your core working on these!

[D.Norris]

Todays session
20/9/05

Front squat
8x60kg
6x100kg
3x140kg
3x180kg
3x220kg
1x240kg
0x260kg
should have gone light today, knees and shins very sore and Im feeling a little run down!

leg press
12x400kg
12x500kg

18"deadlift
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x340kg(with straps)
1x380kg(with straps)
was going to go for a pr but I decided against it!

hamstring curls
20xfull stack +10kg
12xfull stack +20kg

super set calves
seated calve machinex20
toe raise on leg pressx20
toe raise on hack squatx20

grippers

feeling little run down at the moment!

[Lance Peterson]

Good god man you put in some SERIOUS workouts :F:

[Patrick McGuffin]

at first i thought you said LOG presses instead leg presses and i was about to have a heart attack :BB:

[D.Norris]

I dont fuck about Lance Im there for a reason and normally I thrive on volume!


Todays session
21/9/05

seated dbell press
12x30kg in each hand
8x40kg
6x50kg
6x60kg(I normally average 8 reps,so Im not happy)

push press
2x60kg
2x80kg
2x100kg
2x120kg
2x140kg
0x160kg(nothing there)
4x140kg(Im normally good for 8 reps on this weight)

bench
10x60kg
8x100kg
6x140kg
3x160kg
6x180kg

strict side laterals
12x15kg in each hand
12x20kg

floor press
8x100kg
6x120kg
6x140kg
5x160kg

1x dropset cable pushdowns

Not a great session!

Haven't really been eating enough lately!

[D.Norris]

Todays session
22/9/05

High pulls
(upper abs)
3x60kg
3x80kg
3x100kg
3x120kg
3x145kg(new pr)

cable rows
12xhalf stack
12xfull stack
14xfull stack +20kgdbell

deadlift
3x140kg
3x180kg
3x220kg
1x260kg
2x300kg(with straps. was looking at 3+)

1xdropset pulldowns

strict 2.5" thick bar curls
3x32kg
3x42kg
3x52kg
10x42kg

2 arm hamer curls 14x30kg in each hand

Isometric hold with a 35kg dbell

pinch work!

This session was sh*t!

Im taking the weekend off events and grubbing up as Im not right at the moment!

[D.Norris]

Todays session
27/9/05

Squat
12x60kg
8x100kg
3x140kg
3x180kg
2x220kg
2x260kg
2x300kg
2x320kg(2 rep pr,fairly easy)
I was tempted to go for a new max single, but My rhomboid still hurts with the bar across my back!

partial deads(no 2 in rack, lower shin)
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x320kg
1x330kg(new pr at this height I think)

toe raise on leg pressx1 stripset
12x340kg
12x300kg
12x260kg
8x220kg(failure)
one all out set 1 plate taken off after 12 reps had been complete!

Didnt have time to do much else, but I was fairly happy with todays session!

[D.Norris]

Todys session
28/9/05

Seated dbell press
12x30kg
8x40kg
6x50kg
8x60kg

2.5" thick bar push press
6x62kg
4x102kg
3x142kg
2x152kg
push press still doesnt feel 100% right, lower back sore from yesterday, rhomboid still not right and my balance wasnt there either!

bench press
10x60kg
8x100kg
6x140kg
6x180kg

strict side laterals
12x15kg in each hand
12x20kg

floor press
8x100kg
6x120kg
6x140kg
6x160kg

dips bodweight x 14(nothing left in the tank)

[D.Norris]

Todays session
29/9/05

high pulls(in line with eyes)
3x60kg
3x80kg
3x100kg
3x120kg(not high enough stay on this weight for a couple of weeks)

bent over row
8x100kg
6x120kg
12x140kg(with straps)

semi stiff leg deads
3x140kg
3x180kg
3x220kg
1x260kg
1x270kg
1x280kg(never tried this weight before so I suppose its a pr)

1x dropset pulldowns 100kg/70kg max reps on each

ez bicep curl
3x20kg
3x40kg
3x60kg
5x80kg
16x40kg
(all weights not including weight of ez bar)

2 hammer curl
10x35kg

pinch work!

[Lance Peterson]

Great work man!

[Jonathan Mills]

Good stuff Dale. How low down with the bar do you go on the semi-stiffs?

[D.Norris]

I start semi stifflegs on the floor and I touch the floor on every rep!

[D.Norris]

Still not 100% Jamie, my back is still giving me problems!

Todays session
1/10/05

12" log
6x60kg
3x80kg
3x100kg
2x120kg
2x140kg
1x160kg
The 160kg felt heavy and slow, My back definatly isnt helping matters!

1 arm dbell press
3x60kg left and right
3x80kg left and right

superset farmers and yoke!
60kg in each handx60m + 230kgx20myoke
100kg in each handx40m+310kgx20myoke
I wanted to go heavy`r on farmers but it was pissing down and I was struggling to hold the farmers with wet chalk! yoke and squats hurt my back more than anything!

Not very happy, I cant see me seting any new records on the log at sussex!

But I am going to book myself in to see the chiropracter on monday!

[D.Norris]

Todays session
2/10/05

Log 8"
1x clean 10x strict press!
One of my training partners was using the log so I used it as my warm up!

Tyre flip(350kg tyre)
2x2 flips relay fashion(warmup)
1x10flips up slight gradient
1x8 flips up steep hill


pallet drags
10mx200kg(warmup)
15mx300kg
15mx300kg
I was planning on doing 400kg today but the 300kg felt slow so I decided to stick on that weight!

And I skipped stones, nothing left in the tank!

[D.Norris]

Todays session
4/10/05

Front squat
8x60kg
6x100kg
3x140kg
3x180kg
1x220kg
1x260kg
0x280kg- just missed this, I should have gone for 272.5 or 275kg, that would have been a pr! And I didnt train at my normal gym today when I dropped the bar on to the rack it bent like a Bannana, :lol

18" deadlift
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x340kg(straps)
1x360kg(straps)
1x380kg(straps and it felt fairly easy)

chest supported row
12x2plates
8x3plates
6x4plates
10x3plates(diffrent grip- palms facing)

1x dropset pulldowns
max reps -No 20
No 16
No 12

standing Calve machine
1x dropset
No20
No16
No12
No8

Ab machine
12xhalf stack
10xfull stack


Fairly good session, and all done in just over 1.5 hours which is quick for me and training partners!

[SBaier]

Great session Dale! Those are some incredible front squat numbers.

[D.Norris]

Thanks Shawn your not doing bad yourself mate!



Todays session
5/10/05

seated dbell press
12x30 kg in each hand
8x40kg
6x50kg
5x60kg
4x70kg(pr, Because they dont have 70kg dbells at my normal gym)

push press
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
2x160kg
First rep on every set was a strict press except for 160kg!

flat dbell press
10x40kg in each hand
8x60kg
6x70kg
3x80kg(pr, again down to I`v never had access to theses dbells in the past)
12x60kg

strict side laterals
14x15kg dbell in each hand
12x20kg
7x22.5kg

close grip floor press
6x100kg
3x120kg
3x140kg
3x160kg
3x180kg

Dips
1x20reps bodyweight

Fairly happy with todays session again, backs still not right and my right knee and quad is very sore after missing the 280kg front squat yesterday!

[D.Norris]

Todays session
6/10/05

High pulls(inline with eyes)
3x60kg
3x80kg
3x100kg
Back was a little tired so I stopped there!

Deadlift
3x140kg
3x180kg
3x220kg
3x260kg
5x300kg(5 rep pr,straps)

shrugs
6x100kg
6x180kg
decided to stop there after deadlift my back was to pumped!

ez bicep curls
8x20kg
3x40kg
3x60kg
5x80kg
20x40kg
weight above do not include weight of ez bar!

2 arm hammer curl
10x35kg dbell

pinch work!

fairly happy with session!

[D.Norris]

Todays session
9/10/05

12" log
3x60kg
3x80kg
2x100kg
2x140kg
1x160kg(easy)
missed 170kg!
8x120kg
my log still isnt right and I worked out what it is now, My timing isnt right on the push press theres no pop there! I strict press up to 160kg normaly then I push press after that and I used to do a back off set with a lighter wich I think helps my timing! This 12" log the handles are just inside 22" apart wich makes it harder to press what I found was what ever I was capble of lifting on this log I could lift a lot more on others! but I need to hit atleat 175kg on this log to beat my record at Colins comp!

farmers
50mx60kg in each hand
50mx100kg
50mx120kg
I havnt done much farmers latly so I`v got to get back into it!

decide to end the session there right knee is very sore after front squats in the week!

Pissed of with todays session!

[D.Norris]

Todays session
11/10/05

squat
8x60kg
6x100kg
3x140kg
3x180kg
2x220kg
2x260kg
1x300kg
1x320kg
was either going for 3 reps or go for a new max single, but my knees where very sore today and my rhomboid still not right so I decided to leave it there :bang

partial deadlift
(Lower shin)
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x340kg(pr at this height)

chest supported rows
12x2 plates
8x3 plates
6x4 plates
diffrent grip 10x3 plates

pull downs
1xdropset
no 20(full stack)
no 16
no 12

standing calve machine
1xdropset
no 20 (full stack)
no 16
no 12
no 8

ab machine
12x full stack

wasnt the best session ever but it was ok!

[D.Norris]

Todays session
12/10/05

Seated dbell press
12x30kg in each hand
8x40kg
6x50kg
6x60kg
3x70kg

push press
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x160kg(balance issue)
1x165kg
Im getting the groove back week by week but its still not 100%

bench press
10x60kg
8x100kg
6x140kg
3x180kg
3x180kg
3x200kg

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

skulls
12x20kg
12x40kg
12x60kg
12x70kg
(all above weight do not include the weight of the bar)

dips
8xbodyweight+25kg dbell

not a bad session!

[Iain Connor]

Dale you are a monster mate, those weights are damn good & you are one of the guys i have as a target (in the nicest sense that is LOL)

Ive started to change my routine around after trying one of you workouts & loving it.

I now do either front or back squats followed by deads or rack deads. Then shrugs, chins or some form of row & hammer curls.

Still trying to get the push workout to be as good and effective as the above so watch this space!

:EL:

[D.Norris]

Im glad you like my routines Mate!

Todays session
13/10/05


High pulls(eye height)
3x60kg
3x80kg
3x100kg

semi stiffleg deads
3x140kg
3x180kg
3x220kg
1x260kg
1x280kg

shrugs
10x1000kg
8x140kg
8x180kg
8x220kg
8x260kg

2 arm hammer curls
3x20kg in each hand
3x30kg
3x40kg
3x50kg
14x30kg

1xdropset preacher machine

ok session

[D.Norris]

Todays session
16/10/05

12" log
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x165kg
better pop in the hole on but slow lockout this week!

1 arm dbell press
3x60kg L/R
3x80kg R - easy
1x80kg L - balance wasnt right and I strained my pec delt tie-in!

Incline log press
8x100kg
12x120kg
pec was sore so I left it there

yoke
20mx150kg
20mx240kg
20mx310kg
normally I train farmers before yoke wich warms my joints up! wasnt a good option without a warmup very stiff and slow!

farmers walk
60mx60kg in each hand
60mx100kg

Decided I had enough at this point! this is my last event session untill next year and Im glad!

[Mike Westerling]

Are you going to switch gears to compete in powerlifting or you just need a break?
-Mike

[Paul Neuhaus]

Todays session
16/10/05

12" log
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x165kg
better pop in the hole on but slow lockout this week!


Holy crap!! Nice work on the log. How much do you weigh???

[D.Norris]

I am going to do a little powerlifting after xmas but I normally take 2-3 months off event training every year just to give my body a breack!

I weigh about 370lb at the moment Paul Im not on form at the moment with my log press, My best lift to date is 185kg!

[D.Norris]

Did my first showlifting(5 events do as many events as you like- top three prize in each event) event on sunday!

heres a vid of me winning the 18" deadlift,

[D.Norris]

Heres a vid of Gemma Taylor britains strongestwoman and 2nd at wsm 05!

[Mike Westerling]

Did my first showlifting(5 events do as many events as you like- top three prize in each event) event on sunday!

heres a vid of me winning the 18" deadlift,

Looking strong as a mofo!

[D.Norris]

Todays session
1/11/05

Cut my training down from 5 days to three in the offseason, Im going to have to space my sessions out more as I`v been board shitless waiting to train!

Squat
12x60kg
8x100kg
8x140kg
3x180kg
3x220kg
3x260kg
1x300kg(this was more of a pause squat- did it super slow)

partial deads lower shin(no 2 in rack)
3x100kg
3x180kg
3x220kg
1x260kg
1x300kg
1x320kg(with straps)

cable rows
12xhalf stack
14xfull stack

pull downs
12x60kg
12x80kg
12x100kg

seated calve machine
20x30kg
20x40kg
20x50kg

coc gripper work!

not a bad session considering I wasnt in the right frame of mind to train in!

[D.Norris]

Todays session
2/11/05

seated dbell press
12x30kg in each hand
8x40kg
6x50kg
6x60kg(another 2-4 reps in the tank)

push press
3x60kg
3x80kg
3x100kg
2x120kg
2x140kg
2x160kg
every set was 1 strict press and the rest push press

bench press
12x60kg
8x100kg
6x140kg
3x160kg
3x180kg
2x200kg(I wasnt confident with my spotter so I left it at that)

strict side laterals
14x15kg In each hand
12x20kg

skulls
12x20kg
12x40kg
12x60kg
12x80kg
weight not including weight of ez bar

dips
1x15 reps bodyweight

not a bad session!

and my girlfriend Sera(Bec) trained with me tonight she had a awsome session! her best deadlift is 95kg for a single this is how her deadlift session went tonight
6x60kg
3x70kg
3x80kg
3x90kg
2x95kg(2 rep pr)
4x100kg(this is the first time she lifted it for 1!)
and this was after push press and squats!
:woohoo she hasnt stopped bragging,lol!- she only weighs 57kg and has been training about 6 months!

[D.Norris]

Todays session
3/11/05

high pulls(eye level)
6x60kg
3x80kg
3x100kg

semi stiff leg deads
3x140kg
3x180kg
3x220kg
3x260kg

trap bar Surgs
8x80kg
8x160kg
8x200kg
8x240kg
the weights above do not include the weight of the trap bar- Not sure of the weight of the bar?

2 arm hammer curl
8x20kg In each hand
8x30kg
8x40kg

2 sets of 21s with fairly light dbells!

[SBaier]

BUMP - I want this journal to start back up Dale!!! ;)

[Mike Westerling]

C'mon Dale! We're waiting.........you got us hooked now give us a fix bro!
Hope all is well,
-Mike

[Andy Lidbury]

I've seen the big guy today and despite his hernia he's looking well.I know he had been waiting to see about his hernia and has now found out it is a small tear and should be ok to carry on as normal even with a lump sticking out.
Andy