Along with 2 other work outs:
24kg floor to over head 4 sets, 10, 8, 8, 8.
Dead. Mu h repect for grace now
Edit in other work outs now I have time.
Important parts only.
3x5 press - 75kg. Beltless felt easier than 70kg 5x5 with belt. I think the carry over 8s on the way 
130kg
Front squat 5 reps
Back squat 20 reps.
Brutal. Never sure why I do that. I am. It works.
Push press 100kg x3
90kg 2x5. Harder than I would have liked. But I think its my wrists. Still managed to power it out.
Btnp
3x8 with 50kg. Maybe 60. Not sure cant remember.
Pull ups 2, 4, 6, 8, 4 2.
One arm rows 32kg 50reps each arm or near as.
The giant set
Rear felt flies, rolling extensions, curls.
So leg work out again.
Fs - 130kg for 5. This was easier. Had 6 in the tank. But also aware I wanted a back squat pr.
Back squat 130kg x21.
This was easier than the other day. I regret ever doing a programme without a widow maker.
Lunge 16kg each hand 2x12
Seated leg curl 3x8.
Brutal. But effective.
Ouch!!
Yuk!! Great work in here. Well done.
Thats disgusting
So 1st time in the gym since holiday. Good news.
Press was 80kg 3x3. Pretty easy in all reality. I was expecting it to be a bit harder. But it was okay.
BTNP - 3x10 with 60kg. Good
Incline bench and pec deck for volume
Cable extensions - whole stack for 2x6.
The a drop set 2x15
Back was next - T bar and lat pull down.
Lastly empty bar curls. MAx set (pound stone style) got to 50 and called it.
Lastly a big shout out to the guys (or maybe girls?) that come in an cheer lead on a regular basis. @dagill2 , @alex_uk , @simo74 , @Koestrizer, @garagerocker13 @boilerman, @wsmwannabe and @strongmangoals - and others, if ever you feel I’m not joining in I’m sorry. I’ve just a bad “internet friend”.
Hey @flipcollar thought I’d reply here rather than derail the check in thread.
Cleans are much better thanks. Worked really hard on them. As I say the 130kg log will be mine.
Plan:
Get my front squat to 180kg to help my clean.
Get strict press to 100kg for a couple.
Get the parts in place the move will come.
Everyone has that one friend irl who you never see or hear from, never calls or replies to texts but then just turns up occasionally, awful friends, but you’re always pleased to see them! 
This is me.
I haven’t spoken to some mates in months and then I get a call at 12.00 am " I’m stuck at a train station 30 miles away. Can you come and get me".
And I do. The frequency of my communication with you is not related to how much I enjoy your company.
So “car” dead lift today. Video below.
Was due to do 3x5 at 237.5 on the machine (not sure what the machine add)- but the weight was very light and I just felt good tonight so really pushed it.
2x5 & 1x12.
Single leg leg press 3x12 - 80kg each side
KB swing 16kg - 3x8 really working the explosion at the base ready for the throws
leg extension - 3x15 at lots of weight.
For the first time in a long time I felt like I was getting ready for a comp tonight. Found a new training partner. He is in the comp on the 6th also. In the inters. Fucker is like 6’4". And 150kg. He wants to go pro. and he might have it in him.
But good day. REALLY good day.
@wanna_be I missed you off the list of cheer leaders. So sorry.
I’m hardly a cheerleader. I like to lurk the journals and just watch. There’s a surprising number of journals I keep track of and never comment much, something I need to get better on. I enjoy the interaction in my journal, I’m sure others do as well.
You’re pretty damn strong!
Same - I try but bu the time I catch up with 50 post what I want to say feels so old hat.
Meh - not really. I weigh in at like 112 - 115kg. So I’m BIG. So I should be strong. If I was 75/90kg I’d be strong. Right now average for my weight. Well that’s how I feel.
Viking press today and upper body today.
VP 105kg - comp weight for 1 all out set.
16 reps. Well happy. I’d have been happy with 8-12. 16 is very good.
The rest was a mix of stuff, shoulder machine 3x10 with 2 plates a side,
Pull ups 3x7, lat rises, 3x12, cable extensions (over head and down) lots, till I failed.
A few curls and then some back machine stuff. Sets of 12
Video of the VP.
I thought I’d move this here as the check in thread might not be the right place.
You comp looked good. a 250lb log is BIG for a guy of your size. You like your 220lb or lower at a guess.
The Stone event I think was just one of those things. I didn;t see too much wrong with your carry. I just think it is killer. As for the farmers - I did one of these in my first comp. I was pretty annoyed that like you it was too quick and winner to 3/4 of the field were within 1or 2 seconds of each other. That too quick for my liking.
BUT hey it all for fun right.
What is your back ground? You have competed before, in what?
Thanks. I bloated up and weighed in at 190 for the contest in full clothes. My normal walk around weight has been low 180s.
Yeah the husafell carry bruised the snot out of the inside of my quads and tore skin off my left wrist. It just sucks. The good thing about caring the weight that low was that it was much easier for me to see and I made cleaner turns than most of the other guys.
My background is just mostly that I’ve been in weight training since 1999. I’ve done half a dozen or so powerlifting competitions and one Highland games competition. The strongman competition was going to just be a bucket list check off item for me but it was too fun and I’m gonna keep doing it. I’ll do 175 open next and I’m less than two years away from doing masters.
Your pressing a 240lb log at 180/190lb?
Thats seriously impressive. You’ll do really well at under 175. Of you have a log tag me in it. Id love to follow.
I have been using Instagram (danldenney) as a training log for the past couple months. It seems like the easiest place to capture daily training vids and text. I cannot promise that I’m going to keep doing it though.
If you get a random follow it was me, although you probably worked that out by the name anyway. LOL
@DoubleDuce - not on “the gram” sorry.
So 2 sessions - I’ll just log the important stuff:
Press - 3x3 at 80kg. This is much stronger then I thought I was with this. I knew I had it in there. I will keep strict press in the work outs from now. A push press is good but I need strict.
BTNP - 60kg 3 sets then arms and back - starting a new work out protocol. plate number = reps. I’m on plate 13. When i can do 3 sets of 13 with plate 13 I will add a plate.
Tonight car dead lift - 7 plates a side 3 set of 5. I miscalculated - I thought that was 240kg - its 140kg each side - so 280kg. MAD.
Bag throws loads of singles of the 17kg bag and then good mornings, single leg leg press (100kg x 15) - had a reality check moment on this last week. I’ve been slacking on this.
Stadning leg curl - some in the 8-15 rep range