Just a quick piece about the current block that we are going through in the group sessions. We are into the second week (out of 4). We have gone through previous 4 week blocks and found for the current training age of folks in the classes, 4 weeks has worked well and everyone has continued to hit PR...
So, the 30 day squat challenge…. This hasn’t been on my radar (as over the years I have developed a strong bullshit filter) but someone in the daytime class asked about it and I feel compelled to give my feedback on this. At first when the person asked I was a little taken aback, I thought that this...
The following is an excerpt from a really touching email I received from one of our distance members a while ago. Some of you will remember Roberto and will have trained with him at some stage. With work, Roberto travels across the globe and generally for months at a time but whenever he is in Dubli...
A few days ago I was talking to Cormac about his diet and adjusting it in order to keep his target of hitting 93kg in sight. When he was going through his ‘typical’ day of eating it had me thinking (again) that when it comes onto putting size (which is what roughly, in my experience, 90%...
Lately a lot of people have been asking about how Paul gets ready for a fight, the interest increases after every win and as his stock rises. The usual questions arise – what are the best exercieses to do? Are sprints better than jogging? What should you eat or not eat? What supplements should you t...
As you may have noticed, the blog hasn’t been updated in the past few days… We are looking at taking the blog in a different direction and exploring a few options at the moment and looking to increase the amount of articles and information posted. Stay tuned for updates! – Dave...
Just a quick heads up folks, as some of you know, Conor is getting married tomorrow in Connemara and I will be heading West to celebrate with him. Ross will be minding the for while I’m away. The class times for the next 10 days are as follows… Fri 26th 6-7 o’clock Sat 27th 12-1 o...
A quick heads up that there are a few immediate changes to the timetable, as there will be a few changes to the running of the gym in the coming months. Here at SDSC our aim is to provide the best coaching possible and most importantly serve all of our members and help them achieve their goals. This...
For the rest of December the timetable will be changed slightly… if anything is unclear, as in the comments, email me or else ask in class. Ok, so here it goes.. From Tuesday 11th there will be no more strength classes till the New Year. Monday 10th – Saturday 15th – Everything else rema...
Strength Class Workout: A. Squat -> build up to 5RM of the day; then 3 x 5 @ 90% (rest 3mins) B1. Bench Press 3 x 5 (2mins rest) B2. Pendlay Row 3 x 5 (2mins rest) C. Barbell Curls 2 x 12-15 (2mins rest) D. DB Ext Rotation 2 x 10/10 S&C Class Workout: A. Front Squat 3 x 5 (3mins...