Ironside from the beginning

daveyc21

Been back training 3 weeks following an 8 month layoff due to exams not having anywhere to train etc. Training out of Ironside gym in Blackrock. Weighing an out of shape 80kg working towards competing Ireland's strongest man under 90kg.

Saturday 26th March 2011

Strongman session:

Farmers walks working up to 200kg.

Super Yoke working up to 220kg. Balance is an issue getting used to them. I have lifted up 340kg and carried it a few yards.

Atlas stones.

Worked up to a number of reps with the 80kg stones. Need some forearm sleeves / tacky before I can progress up the weights properly. Mainly just working on technique again. Anyone who tells you strongman is only brute strength and no technique is kidding themselves.

Axle squat.

100kg x6
120kg x5
140kg x3
160kg x2
170kg x1

100kg log worked on my technique getting it up to my chest. Getting more comfortable with it.

Benching with 2 x 20kg chains.
Not sure the exact weight but worked up to 80kg on the bar plus the chains.
Bench is my weakness so pretty happy with where I am at the minute.

Will Heffernan

Good stuff. Looking forward to getting out there for a look. Looking forward to seeing how you progress and what sort of training template you follow. Will defo be following this log.

COH

This is gonna be f*cking awesome.. good to see you logging again man

daveyc21

Cheers lads always good to have people on your back making sure your keeping up the intensity.

Sunday the 27th of March

Light conditioning work.

10 second sprint - 10 second jog for about 3/4 of a mile.

Just some gpp to up my work capacity for the week as I am very much out of shape.

daveyc21

Monday 28th March

Good mornings worked up to 105kg for sets of three.

Getting back into it.

Axle deadlift worked up to 220kg.

Back fairly fried after gms

1 arm rows. Worked up to 50kg dumbbells for sets of 6

900lb tyre flips

Did a random number working on technique lowering the tyre to shin height and popping it up again probably around 20 flips.

Da Za

Dave, are you competing in strongman this year? You thinking of doing any powerlifting meets and have you stopped athletics?

daveyc21

Da Za wrote: »

Dave, are you competing in strongman this year? You thinking of doing any powerlifting meets and have you stopped athletics?

I am looking at doing the under 90kg strongman qualifiers in May. It will be tough this close to get in shape but will give it a go. No plans for the others in the short term anyway

daveyc21

Tuesday 29th March

Ran a bench session tonight. Was a bit all over the place due to coaching

Barbell Bench narrow grip up to 80kg plus 40kg chains for a few reps

Appletini presses

52.5kg 6 reps on each arm.

Band Pushdowns

Green Bands sets of 10 reps switching to blue when fatigued.

Band resisted curls

worked up to 40kg plus blue band for sets of 6.

Heavy ab work.

daveyc21

Wednesday 30th of March

Dynamic Lower Session

band squats worked up to 100kg on the bar plus green bands. (Maybe 30kg at the top) Kept it fairly explosive.

Prowler speed pushes with 70kg on the prowler.

15m runs fastest time possible. Managed a time of 3.5 seconds. Stopped once the time got above 4.5 seconds due to fatigue.

Seated box jumps.

Sit on various height squat boxes and jump onto a box. great for starting strength.

Closing time in the gym so had to cut the session short...

weeman2

Hi Dave

Gary here im in Dublin on 20th March i will do my best to get out to the gym and hook up with you for an hour to go over some stuff.

Alot of the movements are technique based so i can show you a few pointers

daveyc21

weeman2 wrote: »

Hi Dave

Gary here im in Dublin on 20th March i will do my best to get out to the gym and hook up with you for an hour to go over some stuff.

Alot of the movements are technique based so i can show you a few pointers

That would be great Gary. Technique seems to be huge for pretty much all of the events. Thanks again for all your help.

daveyc21

Thursday 31st March

Dynamic Upper Session

Reverse Band Bench green bands worked up to 140kg but speed suffered so dropped it to 120kg for the working sets.

Plyo push ups

1 arm dumbell snatches.
Found a weakness here could only get up to a 40kg dumbbell and keep it explosive.

Explosive pull ups

Heavy core work

Log banged out 70kg for a load of reps

daveyc21

On a side note due to conflicting dates with my finals in college I wont be able to compete in Irelands strongest man under 90kg. I may see if I can guest in the finals just to get experience but I'm not holding my breath. Disappointing

weeman2

Talk to Dave Warner and see what can be done maybe do the first qualifier and try and get ur place dates sometimes change too so stay going you might get a place as a reserve but you would need to talk to Dave asap

daveyc21

weeman2 wrote: »

Talk to Dave Warner and see what can be done maybe do the first qualifier and try and get ur place dates sometimes change too so stay going you might get a place as a reserve but you would need to talk to Dave asap

The dates for the qualifiers are the issue. I can make the final no problem just my finals are on through the whole of May so its out of the question. Thanks for your help Gary.

daveyc21

Saturday 2nd April

Due to it being busy I only had an hour so it became something of a sprint session. lets just say I was breathing heavy by the end of it.

Strongman

Farmers

Banged out a few runs up and down with 160kg

Super Yoke

Again speed here 240kg for a few runs

Axle box squats

A few sets of 3 with 140kg

Fatigue was hitting in at this stage.

Keg load and drag 25m

Did four sets last one loaded 30kg, 40kg, 50kg and 60kg keg into 60kg sled followed by 25m rope drag.

Stone loading for speed with 80kg stone.

Fun session but fairly wiped after it

d'Oracle

daveyc21 wrote: »

Saturday 2nd April

Due to it being busy I only had an hour so it became something of a sprint session. lets just say I was breathing heavy by the end of it.

Strongman

Farmers

Banged out a few runs up and down with 160kg

Super Yoke

Again speed here 240kg for a few runs

Axle box squats

A few sets of 3 with 140kg

Fatigue was hitting in at this stage.

Keg load and drag 25m

Did four sets last one loaded 30kg, 40kg, 50kg and 60kg keg into 60kg sled followed by 25m rope drag.

Stone loading for speed with 80kg stone.

Fun session but fairly wiped after it

I thought the sled was 80kg?
Durn-it...

daveyc21

d'Oracle wrote: »

I thought the sled was 80kg?
Durn-it...

Could be guesstimating down just in case...

daveyc21

Monday 4th April

Max Effort Lower body

Good mornings worked up to 110kg x 5 deep

Front squats (supposedly help your stone lifts) 100kg x 6

Tried the gym deadlift challenge 100kg deadlift x 50 reps shortest time possible

1 min 24 secs

Seated power cleans a few sets of 6 with 20kg dumbbells

core work

daveyc21

Tuesday 5th April

Think I may have damaged a nerve in my shoulder today due to numbness and loss of strength.

Max effort upper body

bench with chains worked up to 75kg plus 40kg of chains.

Appletini presses this is where the damage became apparent

65kg for 6 with left arm 50kg with right for 2

Band push downs for sets of 10 reps

Disaster....

daveyc21

Wednesday 6th April

Dynamic lower session

Shoulder mobility

Speed squats 100kg plus green bands about 150kg at the top

Seated box jumps

Depth jumps

Prowler 80kg for speed

Didnt want to push anything with the shoulder but good session still.

daveyc21

Thursday 8th April

Dynamic upper

Speed bench 60kg plus green bands.

Explosiveness in the bench is a real problem for me so I'm to aggressively tackle it.

On another note congrats to Barry hitting a 162.5kg in the bench tonight 3 weeks in after a 5 month layoff 200kg beckons.

Plyo push ups


Band resisted curls. Again speed.

Dumbbells 30kg concentrating on being explosive

Gave the car deadlift a try. max reps in 30 secs

http://www.facebook.com/video/video.php?v=202705713084289

daveyc21

Lack of posting is due to illness currently recovering from an eye ulcer (as unpleasant as it sounds)

daveyc21

Got a sneak peak at the 30m tartan running track being put in Ironside today. Gonna be epic!

daveyc21

Finally recovered fully from my eye issue came in to Ironside today to do a max effort lower session and just had nothing there.

Tuesday 26th April 2011

Good Mornings

Worked up to 100kg by 3 bar felt like it weighed 200kg

Deadlifts sets of 5 at 200kg

Seated power cleans

25kg dumbells for sets of 6

At this stage I was done...

daveyc21

Wednesday 27th April

Max effort Bench

Flat Bench Worked up to 105kg so havent lost too much strength with illness

Appletini presses
60kg x 8

Reverse band presses worked up to 150kg for a double

Band Pushdowns

Good Session

daveyc21

Various random sessions due to finals starting on Tuesday.

One or two highlights.

Pressed a 60kg atlas stone to put it up on the high platform (which is an inch above my head)

Consistently getting the 100kg stone off the ground before it slides painfully from my grip. As it is ridiculously smooth. Cant wait for the tacky to arrive.

Perfected a start technique with the lads that I reckon will shave a tenth of a second off their 20m times. (Which is huge. If extrapolated over the 100m would be 5 tenths around 5m quicker)

columok

It's Monday. Where is my 90kg press?

daveyc21

In the words of dustin I said Mondy but I didnt say which monday!

Again study/quick session

Highlight 1 was back doing weighted pull ups only plus 10kg but its a start

Highlight 2 was 200kg deadlift x 5 followed by 180kg deadlift by 8

daveyc21

Will be posting highlights from now on for 2 reasons ironside related stuff has me really busy and nobody cares unless its a pb or interesting in some other way and I have my old pen and paper diary for the details. Update this evening

daveyc21

Got a nice 140kg good morning by 3 during the week. pretty happy with this. Testing maxes on Monday hoping for a 120kg bench and a 240kg deadlift. Great results by guys in the gym recently....

daveyc21

Testing maxes today. Only got a few hours sleep last night for various reasons so maybe a few kilos below true maxes.

Bench 115kg

Deadlift 240kg

Happy enough given I'm 6 weeks in to full uninterrupted training. Lat weakness on the bench identified as well as as lockout weakness in the deadlift. Next target 6 weeks down the line is 125kg on the bench and 250kg on the deadlift. Still quite relatively week to where I was so happy with progress.

daveyc21

Tested my squat max today 170kg after a couple of tag matches last night some nice doms so slow out of the hole but it was ok. Was aiming for 180 some not a million miles off. threw up a 117.5kg on the bench as well in between sets of 245kg box pulls.

beefmcguire

Dave. Im considering joining the Ironside Quad Squad when i exit my bodybuilding +diet phase.

Ryan.

daveyc21

Ironside.

Highlight today big pb on the squat 205kg.

Also banged out a double on the bench of 120kg. Expecting at least 125kg hoping for closer to 130kg in two weeks.


Will be testing deadlift pb in two weeks expecting 250kg based on current lifting.

Once I reach 600kg total at 82.5kg bodyweight will look to compete.

Also congrats to Barry getting a raw lift of 185kg on the bench today After 12 weeks back training 200kg is getting closer every week.

columok

Strong work Dave!

daveyc21

Got a westside reverse hyper, elitefts glute ham and 45 back extension as well as 180kg of zhangkong bumper plates and competition bar a good day in the gym!

itsallaboutheL

daveyc21 wrote: »

G 180kg of zhangkong bumper plates and competition bar

Are you sure you don't require a slave :pac:

d'Oracle

itsallaboutheL wrote: »

Are you sure you don't require a slave :pac:

How do you feel about Ball-gags?

itsallaboutheL

d'Oracle wrote: »

How do you feel about Ball-gags?

I'm open to a certain amount of domination.

Hanley

itsallaboutheL wrote: »

I'm open to a certain amount of domination.

Spending too much time with Cleetus methinks.

daveyc21

Update: Deadlift was niggling at me so halfway through max effort session decided to give my 1 rep max a go. Got a nice 250kg pull. This was the target for two weeks time so happy enough with this.

daveyc21

itsallaboutheL wrote: »

Are you sure you don't require a slave :pac:

Become the resident gym rat sleeping there at night cleaning during the day that sort of thing?

itsallaboutheL

daveyc21 wrote: »

Become the resident gym rat sleeping there at night cleaning during the day that sort of thing?

Eating cheese, telling d'oracle to man up. That kind of thing yeah.:pac:

d'Oracle

Like a fat Tony Robbins.

But harder to understand.

itsallaboutheL

d'Oracle wrote: »

Like a fat Tony Robbins.

But harder to understand.

I'm an eloquent bastard me.

daveyc21

Congrats to Barry getting a nice 190kg bench yesterday. 200kg came about halfway up and looks good for a few weeks away. I managed to get the 120kg Atlas stone up without Tacky etc. Congrats also to Declan getting over the 150kg mark on the bench and looking for a 250kg deadlift soon. Good day in Ironside...

daveyc21

Nice work by Declan finally getting up the 140kg stone video to follow. Congrats must also go to Addam and Conor for bench pr's and Paul for a PR in the deadlift. Not sure but I think Eamon aka token may also have got a pr with a 100kg powerclean certainly a gym record for the the 70kg class so worth a mention

daveyc21

Preparations for the training protocol are complete. January 3rd is the kickoff date finishing at the end of March. 12 weeks of dedicated fury and intensity. The programme itself was as comprehensive as I could make it but still stretches out to 11 pages of in-depth diet and training research.

Everything is monitored and calculated we even have got a hold of a myotest in order to track changes in power output. We have access to the best of everything 24 hour training facility with all the equipment you could ever need top level coaching, high end nutrition and supplementation and the most important factors time and planning.

It gonna be interesting.

Mauricmo

Sounds pretty epic!

Any estimates of what kind of gains you hope to achieve?

daveyc21

Mauricmo wrote: »

Sounds pretty epic!

Any estimates of what kind of gains you hope to achieve?

Hey man,

I wouldn't really want to guess but I'm hoping to see a 300kg deadlift near the end and a 240kg squat and 140kg bench would be nice too!