Wednesday, July 23, 2008

Strongest fake fat cross country runners ever

Johnny tested tonight fresh from fat camp.

He benched first..warmed up with a few reps at 60kg. Then a couple of sets of 5 at 100kg. Then a single at 140kg and 160kg and then 170kg. His technique is better than but still a mess. His bench has a long way to go but he'll have the biggest bench in Irish Rugby by this time next year if not before for whatever that is worth.


170kg...and about bloody time too.

He did 7 pull ups. This is his 3rd test since he has been training with me and he has gone from 2 to 4 to 7 this evening...he missed 8 by what would have been the wobble of one of the many chins he had before fat camp.

Then got 59 push ups in 60 seconds and 28 inverted rows in 60 seconds.

Which like I said previously....is pretty much what I'm looking for. 1.5 times body weight on the bench, 8 pull ups for the over 100kg class and I want 45-50 push ups and 25-30 inverted rows. I also want a double body weight trap bar deadlift...he gave me a bucket load more than that as you can see below.


310kg looking reaaaaallllllly easy.

The new lads are making steady improvement as well. I'm looking forward to them testing again at the end of their 6 weeks because I think almost all of them will improve at least 50% if not more.

Who doesn't love floor pressing.

7 comments:

Joel Hallström said...

Damn! Nice lift! Are you short of 50 kg plates? :)

Will Heffernan said...

Joel Hallström said...
Damn! Nice lift! Are you short of 50 kg plates? :)
Yes...we need A LOT more plates especially the way these athletes lifts are going. I can live with that if it's the biggest problem I have.

Adrienl said...

Will i was wondering if you could elaborate on what basis you have for these numbers in testing
Is it from experience, numbers that sound good, something from poliquin or just random numbers out of the air?
Also i gather you didn't have these your whole carrer so have there been progressions in what you look for and could you give some examples of them (the progressions)
thanks for your time

Will Heffernan said...

Adrienl said...
Will i was wondering if you could elaborate on what basis you have for these numbers in testing.
Of course I could.

Is it from experience,
Yes.

numbers that sound good,
Do you think the 'sound' good?

something from poliquin
I hope you are joking?

or just random numbers out of the air?
I've heard people say about Australian strength and conditioning coaches....They don't make mistakes. They don't do random. There's always an objective, always a target.

Also i gather you didn't have these your whole carrer so have there been progressions in what you look for and could you give some examples of them (the progressions).
True...they haven't always been my standards but they've been my standard for a long time...maybe 10 years of so. As for progressions I always say the same thing...look at your own lifts and see what you are close to and what you are a long way from and take it from there.

Michael Sullivan said...

Johnny would be a lot more stable on the eccentric portion of his bench if he would keep his feet still from the time of lift off.

Rock solid on the dead lift. He has A LOT more in him.

Will Heffernan said...

Michael Sullivan said...
Johnny would be a lot more stable on the eccentric portion of his bench if he would keep his feet still from the time of lift off.
He hasn't actually gotten used to being strong and it is a new thing for him. I think he'll be able to get more and confident and comfortable under these weights and will be able to bed down his technique.

Rock solid on the dead lift. He has A LOT more in him.
I know...we are going to be doing A LOT more supplementary work to bring this up.

Joel Hallström said...

Could you give some examples of what kind of supplementary work you use for getting the deadlift to new numbers?