May 28 - Thursday

2-arm Jerk @ 16 kg
- 7 minutes @ 15 rpm

Jump Shrug
6 x 160 kg
6 x 200
6 x 225 - straps
6 x 240 - straps

Standing Press
5 x 50 kg
5 x 70
3 x 80
3 x 85 - belt
3 x 90 - belt

2.5" DB Row
- 3 x 10 (r/l) @ 100#

Viking Jerk @ #4 bands
- 2 minutes @ 12 rpm

Pullups - 1 x 10

Tuesday - May 26

Axle High Pull
5 x 105 kg
5 x 115
5 x 115
5 x 120

Back Squat
5 x 110 kg
5 x 145
3 x 165
3 x 170
4 x 175 - belt

Step-Up (18")
- 3 x 10 (r/l) @ 20kg KBs
Seated Calf Raise
- 3 x 15 @ 125 #
GH Raise
- 3 x 12

Swings @ 28 kg, single arm switch
- 4 minutes

Thursday - May 21

Jump Shrug
8 x 130 kg
8 x 145
8 x 160
8 x 160

2-arm Jerk @ 12kg, 10 minutes
- 6, 8, 10, 12, 15, 15, 15, 15, 15, 21

Axle Press
5 x 45 kg
5 x 65
5 x 75
5 x 75
5 x 80

2" DB Row - 5 x 10 (r/l) @ 120 #

My stitches came out today and I was dying to get the kettlebells in my hands, which is kind of disturbing. I figured it best to start with 12kg and have success. Everything felt great, but I still have some healing to do before the bigger weights get used.

Wednesday - May 20

High Pull
4 x 6 @ 120 kg

Back Squat
5 x 110 kg
5 x 140
5 x 160
5 x 165 - belt
5 x 165 - belt

Lockout Holds (10 sec. each)
- 250 kg
- 290
- 290

Swiss Ball Lunge
- 3 x 10 (r/l) @ 45 #
Standing Calf Raise
- 3 x 15 @ #3 + #4 bands

KB Swings, single arm switch
- 4 minutes @ 24 kg

Tuesday - May 19

I tried something new today in order to work around the stitches still in my left hand. I utilized the viking/leverage press I have for a timed jerk set. I used resistance bands because plates on the chain would have swung violently at my legs and I don't need another injury.




Viking Press Timed Jerk Sets @ #4 band
- 2 minutes @ 8 rpm
- 2 minutes @ 12 rpm (video)
- 2 minutes @ 12 rpm

Incline Bench Press
8 x 155 #
8 x 185
8 x 205
8 x 205

DB Row
8 x 90 #
8 x 100
8 x 110
8 x 120

Dips - 3 x 15
Rock Ring Pullups - 3 x 8

The Durniat Strength Factory

Here are a few pictures of the Durniat Strength Factory.

12' Bouldering Wall, Rings, Rower and crash pads


100# heavy bag, 120# log bar, BOSU trainers, med balls, sandbags from 20 - 200#, sledgehammers 8-20#, CoC grippers, dip station


My work station, viking press/leverage squat on wall, climbing ropes, agility cones and hurdles underneath.


GH Bench, Bench Press and adjustable bench.


Kettlebells from 4kg - 48kg, exercise balls, and plyo boxes up to 36"


Bars, Platform, Plates and Vulcan racks.

I will be adding some great new equipment in June which I'm excited about. I have on order a Sorinex whisperlink platform and Basefit Add-on unit which will give me another platform and squat station to work with, along with the pullup stations with the Add-On unit. I'll also be picking up a Steve Howard powerlifting Combo-Rack which will improve my bench press set-up and give an additional squat station for a total of 3 (very excited about this). A 2nd Eleiko training set will then follow.

I have a graphics designer putting a website together for me as well, durniatstrength.com. I will let you all know when it is up and running.

Tuesday - May 12

Barbell 1-arm Snatch
3 x 102 #
2 x 122
1 x 142
1 x 142

Axle Zercher
5 x 105 kg
5 x 125
5 x 135
5 x 145
5 x 155



Front Squat
3 x 10 @ 135 #


I did Zercher's today because my hand is still split.

Monday - May 11

Bench Press
5 x 165 #
5 x 185
5 x 225
5 x 225
5 x 225

Bench Press Machine
10 x 130 #
3 x 10 @ 150 #

Sunday - May 10

Back Squat
5 x 110 kg
5 x 140
5 x 160
5 x 160
5 x 160

Lunges (r/l)
10 x 70 kg
10 x 70
10 x 70

GH Raise - 3 x 10 @ bodyweight
Seated Calf - 3 x 10 @ 110#

Thursday - May 7

Snatch
3 x 40 kg
3 x 50
3 x 60
3 x 60

Back Squat
5 x 70 kg
5 x 110
5 x 110
5 x 110
5 x 110

Lunge (r/l)
3 x 10 @ 40kg

KB Juggling at 16kg

Back to full on training Sunday, May 10.

Tuesday - May 5

2-arm Jerk @ 24kg
- 5 minutes @ 6 rpm

KB Snatch @ 24 kg, single arm switch
- 4 minutes @ 15 rpm

kb juggling @ 12 kg

Sunday - May 3

Snatch
3 x 50 kg
3 x 60
3 x 60
3 x 65

Back Squat
3 x 10 @ 110 kg

160# stone to chest
x 10, 10, 5

350# tire - 3 x 8 flips

This week will be a de-loading week for me and I will only train on Tuesday and Thursday. Moderate weights, reps and time will be used. Stretching on every other day.

Saturday - May 2

2-arm Jerk @ 24 kg
- 10 minutes @ 8 rpm

Axle High Pull
6 x 85 kg
6 x 105
6 x 110
6 x 110

Pullups on Rock Rings x 12, 10

Dips on Rings x 15, 10