World Champion

Here is my Chiropractic Blog-

Wednesday, November 27, 2013

Snatches, pulls, Ocean

Started phase 2 so nothing heavy, just braking back in.
Snatch 40kx3, 50x3, 60x3, 70x1x2, 80x1
Snatch pulls from blocks 90x3, 100x3, 110x3x3
Glute ham raise 3x7
Lat pulldowns 3x8
Bent row 50kx7, 70x7, 80x7x2
Jump rope 25/15sec rest/25 x 5 sets, superset with standing weighted abs 4x10

Walk/run on beach 1 mile, jump in ocean 54 degrees, air temp 64...

Kill It,
Irish Celt

Monday, November 25, 2013

Phase 2 off season

This week I start phase 2 of the off season.  Last week was a great back off week.  A back off week consist of still training the same amount of days but doing different exercises, supersetting, lighter weight and more conditioning.  I throw a back off week every 4th or 5th week of training depending on how I feel.  It allows the body and nerve system to recover and breaks up the monotony.
Phase 2 will be much of the same as the first 3 weeks, but with a little more weight added.
So don't let the Holidays deter you from your goals- get out and train.  Champions are not born they are created!

Kill it,
Irish Celt

Saturday, November 16, 2013

11/16 Chest n arms

Clearly the easiest workout of the week.  No wonder everyone likes this workout..
Which way to the beach???????
All pounds today
BB Bench 145x8, 205x8, 225x8, 250x8, 275x8
Incline DB 60x8x3
Band standing flies 2x10
Lateral raise 25x8x2
2" barbell/ tricep rope extension superset 4x8
standing supinating DB curl/ pushdowns, superset 3x8
Kneeling weighted abs 80x10, 90x8x2
run 50yrd, walk 40- 4x

Go get it

Kill it,
Irish Celt

Thursday, November 14, 2013

11/14 squats/ presses

Back to basics ALWAYS works!!!
Today did some light front squats and rears.  Started with a power clean to press.  I'll finish this 4th week saturday then take a back off week for the 5th which will be some crossfit workouts for the week.  One thing I have learned after 35+ years of lifting is to listen to your body!!  I finally have, and know when to back off.
1 power clean + press 50kx8, 50x8, 70x7, 80x7
Front squats 50kx5, 70x5, 90x5, 130x5
Rear squats narrow stance 50kx7, 90x7, 120x7, 150x7, 160x7   
one arm DB tricep extension 25x10x4
Pushdown 2x10
Rope whips 15sec on 10 off superset with
Standing wtd. abs x10- 5x
800# chain drag 4x25 steps

Keep at it, never give up

Kill it,
Irish Celt

Wednesday, November 13, 2013

11/12 Snatch and pulls

Stared 4th week of off season.  Feeling good, holding weight at 287.
Still breaking into full snatches- ouch....
Snatch- 40kx3x2, 50x3, 60x3, 70x2, 80x1x2- timing is way off from doing power snatches for the last 6 months..
Snatch pulls- 100kx3, 110x3, 120x3, 125x1x3
Glute ham 3x7
ring pull ups 2x8
Bent row- been loving these, havent done them in years. 50kx7, 70x7, 80x7, 90x6x2
rope pulls 24kx 3

jump rope 25x10sec rest x 25
Wtd. abs  80x8  
Both superset for 7 rounds

Kill it, 
Irish Celt

Sunday, November 10, 2013

Beach workout- Chest n arms..

Yup the famous beach workout..  Only I dont ignore my legs..ha ha
Incline DB 30#x10, 45x10, 60x8, 70x8, 80x8, 100x8
Flat BB bench 135#x10, 225x8x3
Band low fly 2x8
2" bar curls superset with cable extension for tris.  3x8
DB preacher superset with the same tri 3x8
Kneeling weighted abs with cable 70#x10, 80x10, 90x10
440 yards, run 50yrds, walk 40yrds.
BW 287

Monday morning ill do some stair work 10x8 stairs as fast as possible.

Kill it,
Irish Celt

Friday, November 8, 2013


I'm loving the volume work, so I am slowly adding intensity.
Strict press, power clean the weight- 50kx7, 60x7, 70x7, 80x5
Front squat- wanted to go heavier but need to find a better way to hold the weight on my shoulders.  i was using straps rapped around the bar, but it kept slipping off the heavier i went.- 50x5, 90x5, 120x5, 150x3-slip
Box squats- 50x7, 90x7, 120x7, 150x5
Hack squats- 70x10
800lb. chain drag- 4x40steps
Standing weighted abs super-set with tricep pushdowns 5x8-10

Slowly working my way up in squats..  Its a long off season...  First game in March..

Kill it,
Irish Celt

Tuesday, November 5, 2013

Training: Neart chun tionchar an-mhór

I decided to start posting my workouts to my blog.  Hope you enjoy them!
This is the 3rd week of my off season training.  It feels good to do some full snatches and some volume training to rehab and build up my strength!!
Snatch 40kx3, 50x3, 60x2, 70x1x2, 80x1, slowly getting back into the full movement.
Snatch grip pulls 100kx3, 110x3, 120x1x4
Glute ham raise 3x7
Wide grip pull ups 2x7
Close grip pulldowns 170#x7, 190x7
Bent over row 50kx6, 70x6, 80x6
Conditioning- jump rope 25-10sec rest-25, superset with standing weighted abs 70#, 80#, 5x through

Already getting my strength back..  Now to not get too stiff...  I will continue with the volume through December, then come Jan. start getting into pre season as my first game will be Mar. 2 at the Arnold classic..
Kill it,
Irish Celt