Sunday, 31 July 2011

Events training 29/7/11


Log clean and press - shoulder to overhead

40kg x 5 x 3 sets
60kg x 3
70kg x 3
80kg x 3
85kg x 1
90kg x fail ( this is my target from now on )

70kg x 8 (PB)


145kg x 15m x 2 runs

205kg x 15m - 8.06secs
245kg x 10m - 7.94secs
245kg x 15m - 15.38secs (super super slow)

atlas stones

100kg x 3 singles
120kg x 2 singles
130kg x 2 fails

120kg x 75sec - 1 rep. Nearly blacked out on thte second rep, then missed the third so stopped

Great session today

Thursday, 28 July 2011

28/7/11 - Man-cardio


Little bit of conditioning

5 rounds of

100kg sled drag x 15m x 6
1min kb swings x 24kg


15m out and back with 80kg,60kg,40kg,20kg


hand over hand pull with 80kg x 15m x 4

a sweaty mess after this, great to do work like this without timing it

Wednesday, 27 July 2011

27/6/11 squats and deads

Wednesday session with Buzzman, SSHQ was fooking roasting today

Band squats - red band hooked around bottom of the power cage

85kg x 3 reps x 6 sets


70kg x 3 x 2 sets
110kg x 3
145kg x 3
165kg x 3
185kg x 1 - did this double overhand and grip went ...d'oh!

Assistance stuff - knee raises, back extensions

Tuesday, 26 July 2011

26/7/11 - overhead stuff



Push press

40kg x 5
60kg x 5
70kg x 5
80kg x 3
85kg x 1
90kg x 1
95kg x 1 ( think this is a pb )

Strict press

52.5kg x 5
60kg x 3
67.5kg x 1+ - I got 5

Circus Dumbell

20kg x a few
42kg x 3
53kg x 2 (pb )
53kg x 3 (new pb)

31kg,42kg,53kg x 1 each, fail on 64kg

Monday, 25 July 2011


Back to training today - yee ha

Back squats

85kg x 3
95kg x 3
105kg x 3+ - got 14

Safety bar squat

65kg x 3 x 3 sets

Bench press

77.5kg x 3
87.5kg x 3
97.5kg x 3+ - got 8

Incline log bench press - max reps

60kg x 24

Accessory work - core stuff

Tuesday, 19 July 2011

UK Strength and Power series

Original post with photos is HERE

On Saturday 16th July, I took an 8 hour drive to compete in the UK Strength and Power Series meet in Cardiff, Wales. This is a grassroots strongman competition that I first competed in last year when the competition was set up slightly differently - a one day competition with 7 events. This year sees the competition consist of 3 heats, 3 weight categories and the top 2 from each category going through to the final in October.

I had entered the South West meet as it was being hosted by my good friend Andy McKenzie from Ironmac Fitness. Andy is a tremendous strength and conditioning coach who won the lightweight category last year and had kindly agreed to programme for me leading up to this competition.

Also heading down with me was my friend and sometime training partner Louise Mather from the band Any Color Black and her sister Gillian. Louise was competiting in the competition too in the ladies middle weight category.

The drive down was long but filled with chat, laughter, no music ( stereo was broken ), eggs, dark chocolate and traffic jams.

After arriving in Cardiff to drop the girls off, heading back to Newport to stay and Andys, I eventually got to sleep.

Nervousness and a body clock set for early mornings due to my year old baby meant that I woke up at the crack of dawn. I got showered, fed and prepped with coffee and eggs. We set off for the short drive to Dragon CrossFit, venue for the fun and games ahead. This is a tremendous strength and conditioning facility that is located in a large industrial area.

After weighing in, and meeting a few faces that I remembered from last years competition and a few faces I wasnt expecting (my buddy form back home had travelled down with his girlfriend to cheer me on and hadnt told me they were coming), the main organiser of the event , Chet Morjaria, gave us the welcome speech and gave us a run down on the first two events of the day.

Event 1 would be circus dumbbell form ground to over head for as many reps in 75secs. Heavyweight men would be using the 53kg dumb bell

Event 2 would be the Conans Wheel, with 120kg on it for us big lads.

Due to company I work for, Strength Shop UK supplying some of the equipment for the competition, I was probably only one of a few people who had used one of these huge dumb bells on a regular basis as part of my training so I was feeling great going into this event. In training I had managed 15 reps so I was looking to get there or maybe a couple of more reps.

I managed to crank 15 reps again, which I was happy about but unfortunatley this was only good enough for 3rd place as 2 guys managed 17 reps.

The second event was something I dont think anyone had done before. As I had finished 3rd in the first event, I was 3rd last to go in this so it gave me a chance to see how some of the others attacked his piece of equipment. When my turn came around I picked up the arm and set off on what would end up puting me in 2nd place. This I was very happy about, but that really, really hurt!

After this event, we had an hour for lunch so I tried to eat and drink to fuel up for the afternoon. After lunch, Chet announced what the next two events would be.

Event 3 would be one hand deadlift for max weight

Event 4 would be a medley

Before the competition, event 1 and 3 were announced so we had time to practice. I knew I could do 130kg in the deadlift, but going by how the guys in the first meet did, I knew I would beed to do at least 150kg to stand a chance of getting a good placing.

This event consisted of 7 attempts but if you failed twice you were out so tactics would be important. To start with I went in at 105kg, which I lifted easily. Next lift was 120kg and again this felt good. My next lift was 130kg and this was a bit tougher. Another 10kg was put on the bar and I gripped the bar and got that 140kg up for a new PB by 10kg. There were still a lot of heavyweights in at this point. Another 10kg was put on the bar and again I managed it - another PB. But then the weight started to get too heavy. I had my first attempt at 160kg but I dont think it even came off the floor. My next and last attempt came off the floor slightly, but only slightly. Only 2 of the heavyweights managed to get the 160kg off the floor but none got a full lift so at the end of this event we had 5 men tying for first place.

This put me in 2nd place going into the last event.

During my training leading up to the meet, I had been doing hill sprints and sled drags and duck walks so when the medley was announced I was really happy to see it was as follows.

Duck walk 20m with 160kg
backwards sled drag 20m with 120kg
Tyre flip 20m
65kg keg carry 20m

I knew I had to do well on this event and I knew my fitness level was high enough for me to smash it.

The duck walk is also something that I have practiced in training as we use it at work as part of our event training, and I usually use 180kg. I gripped the handle and duck walked the 20m without putting it down. The sled drag was not that heavy but because it was being pulled over rubber flooring, the friction made it very difficult to pull, but i managed to get it moving quickly and keep the momentum going all the way. The tyre was relativly small but flipping it for 20m proved to be more taxing than I was expecting. The last part of the medley had proved to be a difficult item for a few of the guys to pick up, but i looked at it like an atlas stone so tried to lift it in a similiar way. I squatted down, got it in a bear hug, stood up and ran as fast as my legs could take me. when I crossed the line I had a huge rush of adrenaline as I heard my time - 1min 26secs

This was good enough to keep me in 2nd place which means I am heading to the final in October.

The next heat of the series will be held at CrossFit 3D in Manchester on August 20th. For more information check out the Facebook page.

The exact location of the final has yet to be released. The Facebook page for the final will be updated with details.

I absolutely loved the competition. Having competed last year and being a lot heavier and nowhere near as fit and strong, I was very happy with my performance. I was also over the moon to see my friend Louise utterly smash the womens middle weight category, winning 3 events out of 4.

Team Savage

Monday, 18 July 2011

UK Strength and Power series

So after a few moths of training really hard , I managed to get 2nd place and a palce in the final in October

I got 2nd place in the Circus dumb bell event, 2nd in Conans wheel, joint first in the one hand deadlift and 2nd in the medley

I will try and do a proper write up some time this weekend - but im too broken today

Monday, 11 July 2011

Pre-competition week

On Saturday I am heading to Cardiff for the Strength and Power meet. I took part in this last year, but things are different this time around. Instead of one competition, there are 3 heats. One has already taken place at CrossFit Reading, next week at Dragon Crossfit then next month at CrossFit 3D in Manchester.

I have been training hard for this, with most of my programming coming from Andy MacKenzie who is the organiser of the Cardiff event. I am in much better shape than I was last year. Fuck - i dont think I could be in worse shape than last year

This week is just an easy week in preparation for Saturday, with today being the only weights session I am doing.

Back squats

100kg x 5 reps x 3 sets

Cambered bar back squats

80kg x 5 reps x 3 sets

Bench press

77.5kg x 3
87,5kg x 3
97.5kg x 3

Really strange not training as hard as I have been but I know i need to rest so that I can give my all on Saturday where I hope to ...ENGAGE MOTHERFUCKING BEAST MODE!

Sunday, 10 July 2011

Back to posting

No posted in a while but things have been going great - finished working at the primary school I was in and now Im working for which is a fantastic job!

My training has changed and now Im doing mostly strongman training which I am loving. Here are a few videos of some of the stuff I have been doing.

Got the UK STRENGTH AND POWER meet next Saturday and I am tapering down this week with the plan baing 3 days of full rest before it ...then turning up and turning on HULK MODE!