rapz Posted May 20, 2013 Report Share Posted May 20, 2013 fuu thats decent bro, aint nothing like a blackout (not that ive had one) :pfft: yea i saw your DL video, good efforts and blemmin strong.yea after i finish preppin with the contest im gonna go back to a lean bulk, none of this dreamer shit, put on too much fat, the cut again for beach season Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted May 20, 2013 Author Report Share Posted May 20, 2013 fuu thats decent bro, aint nothing like a blackout (not that ive had one) :pfft: yea i saw your DL video, good efforts and blemmin strong.yea after i finish preppin with the contest im gonna go back to a lean bulk, none of this dreamer shit, put on too much fat, the cut again for beach season Everyone's done a dreamer bulk! Yeah a slower bulk is good, that way you can bulk for longer periods without feeling fat/bloated all the time. Also easier to diet down as you mentioned. I have bulked every summer and cut every winter! Shows always seem to be in winter! Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted May 21, 2013 Author Report Share Posted May 21, 2013 Trained legs this morning, lower back felt good after taking 4 complete days rest since the deadlift session, although so I thought. Once I started squatting lower back felt tight on the 140kg warmup sets. I think I might have to alternate heavy squats and deadlifts for example. One week do heavy squats and deload deadlifts (focus on form) and the other week heavy deadlifts and deload squats (focus on form). This way I should be able to get around the issue, as well as improve technique. Didn't realize how taxing deadlifts are! Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted May 27, 2013 Author Report Share Posted May 27, 2013 Bulk has been going for almost 9 months now thinking about extending it for another year. So compete in 2015 rather than 2014. Hopefully I can add 6kg LBM over the 24 month period if my genetics allow me too. Keen to extend the bulk to achieve some strength goals that I have always wanted to reach and obviously to work on my weak/lacking body parts such as back and chest. Will continue to increase calories and try keep bodyfat under 15%. May need to do mini cuts every 6-12 months (4 week cut). Quote Link to comment Share on other sites More sharing options...
rapz Posted May 27, 2013 Report Share Posted May 27, 2013 Bulk has been going for almost 9 months now thinking about extending it for another year. So compete in 2015 rather than 2014. Hopefully I can add 6kg LBM over the 24 month period if my genetics allow me too. Keen to extend the bulk to achieve some strength goals that I have always wanted to reach and obviously to work on my weak/lacking body parts such as back and chest. Will continue to increase calories and try keep bodyfat under 15%. May need to do mini cuts every 6-12 months (4 week cut).reading this makes me miss bulking after i do this comp thats my plan as well. but i wanna stay fairly lean this time and not go over 12%. il probably still do a little diet for summer for the bishes :pfft: Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted May 28, 2013 Author Report Share Posted May 28, 2013 reading this makes me miss bulking after i do this comp thats my plan as well. but i wanna stay fairly lean this time and not go over 12%. il probably still do a little diet for summer for the bishes :pfft:Mate real women admire the bulk! I just want to make massive improvements so the next time I step on stage physique would have significantly changed (hopefully :wink: ). I think Loochie took the same approach and made massive improvements. Stepping on stage every year is only going to hinder progress. Besides wanting to have a decent go at powerlifting. Aiming for: Strength Deadlift 250kgSquat 220kgOHP 120kgIncline 100kgx5x5Physique Body Weight 100kg @ 10-12%Better back thickness development and widthBetter upper chest thickness Overall Symmetry Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted May 28, 2013 Author Report Share Posted May 28, 2013 I think Deadlifts are taxing my squatting a lot. Ever since I started deadlifting my volume work on squats has had to drop. Haven't tried a max effort squat session yet. My Squat day is Wednesday and Deadlift day Friday/Saturday. Last Saturday I took it easy on the deadlifts 5x5, yet my lower back still feels a lot taxed. Feels fine throughout the day but when I have a heavy load on my back when squatting lower back is the first thing to give out rather than Quads/Hammys/Glutes... Quote Link to comment Share on other sites More sharing options...
Rxx Posted May 28, 2013 Report Share Posted May 28, 2013 I think Deadlifts are taxing my squatting a lot. Ever since I started deadlifting my volume work on squats has had to drop. Haven't tried a max effort squat session yet. My Squat day is Wednesday and Deadlift day Friday/Saturday. Last Saturday I took it easy on the deadlifts 5x5, yet my lower back still feels a lot taxed. Feels fine throughout the day but when I have a heavy load on my back when squatting lower back is the first thing to give out rather than Quads/Hammys/Glutes...Alternate heavy deads one week and heavy squats the next, that should help with the back issues. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted May 28, 2013 Author Report Share Posted May 28, 2013 I think Deadlifts are taxing my squatting a lot. Ever since I started deadlifting my volume work on squats has had to drop. Haven't tried a max effort squat session yet. My Squat day is Wednesday and Deadlift day Friday/Saturday. Last Saturday I took it easy on the deadlifts 5x5, yet my lower back still feels a lot taxed. Feels fine throughout the day but when I have a heavy load on my back when squatting lower back is the first thing to give out rather than Quads/Hammys/Glutes...Alternate heavy deads one week and heavy squats the next, that should help with the back issues.Yeah I have started doing this as of last week. I think my body is just going to have to get use to the movement as I haven't done it for a long time. Its odd as my lower back isn't tight or sore. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted May 30, 2013 Author Report Share Posted May 30, 2013 Trained shoulders this morning, felt nice and tight and no pain in elbow. Didn't push it to hard though as I'm getting a lot of front delt work with all the pressing I am doing at the moment. Have decided to do the CAPO comp up in Auckland next weekend. Going to have a go at some heavy single squats facing away from the mirror. Haven't squatted without a mirror before hopefully it has no influence on depth etc, also try get use to the knee wraps. Will also do some volume work on deadlifts and incline bench. Currently weighing 92.8kg as of this morning. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 2, 2013 Author Report Share Posted June 2, 2013 Chest & Triceps Shoulders feel healthy and flexibility is good. Triceps where a little tight from the pressing on Saturday. DB Flat Press 34kgx14, 38kgx12x3DB Incline Press 34kgx14, 38kgx10x4Machine Flies 76 (kg/lb?)x12x4Tricep Extension 76lbx16x4 Also did some sparring starting to get back into boxing. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 6, 2013 Author Report Share Posted June 6, 2013 Trained Shoulders & Traps this morning. Last workout before the CAPO meet, shoulders feel good and healthy. Was a bit of a deload workout reduced intensity to about 80% of my lifts. Can't decide on what numbers to open on. SquatManaged to squat 180kg for 2 easy on Saturday so might go for a 195kg Squat and open with 170kg. BenchDon't do much flat benching but if shoulder is good should be able to get 130kg so might open with 110kg to get a feel for the weight/technique. DeadliftHaven't been deadlifting for long but when I go heavy my lower back is really taxed so will probably only be able to have one attempt at a decent weight so really got to think what I want to open with. :think:EDIT: Just crushed my thumb at work already black and blue! :twisted: Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 7, 2013 Author Report Share Posted June 7, 2013 Just got back from the doctors for regular check up to make sure everything is in order.Blood pressure 132/70 -> A lot better than last offseason! (Normal range)Height -> 180cm seems I have shrunk 2cm since the last checkup a year ago... heavy squats perhaps? Weight -> 96kg this was a shock especially since I was only wearing a T-shirt ,stubbies and no shoes... Must be all the food and water I drank... Was going to also get a blood test but will do it at a later date. Lower back is a little tight when driving apart from that should be ready for comp. Thumb also a lot better still pretty bruised. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 8, 2013 Author Report Share Posted June 8, 2013 First power lifting competition was a bit of a learn curve. But a good experience heaps of like minded people. Squat 170 WRR 180RWR 180 WWWBench 120 WRW 125 RRR 125 RRRDeadlift 180 WWW 190 WRR 190 WWWCheers for the video Leeroid. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted June 8, 2013 Report Share Posted June 8, 2013 You did really well man, good to hear you enjoyed it. Powerlifting would be a good way to stay focused especially if you decide to have a two year off season Quote Link to comment Share on other sites More sharing options...
Pabs Posted June 8, 2013 Report Share Posted June 8, 2013 It was good meeting you yesterday mate. Well done in your lifting! Looking forward to seeing your gains if/when you next compete. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 8, 2013 Author Report Share Posted June 8, 2013 You did really well man, good to hear you enjoyed it. Powerlifting would be a good way to stay focused especially if you decide to have a two year off seasonYeah would definitely be keen to do it again and crack well into that 500kg Total. It was good meeting you yesterday mate. Well done in your lifting! Looking forward to seeing your gains if/when you next compete.Thanks Pab's you did some good lifting yourself as did your son's. Was a good atmosphere. Quote Link to comment Share on other sites More sharing options...
Optimass Posted June 9, 2013 Report Share Posted June 9, 2013 You did really well man, good to hear you enjoyed it. Powerlifting would be a good way to stay focused especially if you decide to have a two year off seasonHit the nail on the head Tom - is why I got into it. Keep at it JB - try and get in with someone to coach your lifts every now and then - once you have the set up sorted you will get less reds - all comes with experience but you did get points in all 3 and posted a good first total - onwards and upwards. Will we see you for Bench Wars in July? Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 9, 2013 Author Report Share Posted June 9, 2013 You did really well man, good to hear you enjoyed it. Powerlifting would be a good way to stay focused especially if you decide to have a two year off seasonHit the nail on the head Tom - is why I got into it. Keep at it JB - try and get in with someone to coach your lifts every now and then - once you have the set up sorted you will get less reds - all comes with experience but you did get points in all 3 and posted a good first total - onwards and upwards. Will we see you for Bench Wars in July?Cheers Opti. Could be tempted to do the bench competition. Not a particularly strong lift for me going to do more accessory work. I have a few friends in Hamilton that are involved with powerlifting that are keen to show me the ropes. Learn't a lot on the day, judges were helpful. I hope you quad injury recovers quickly nasty injury to have. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 10, 2013 Author Report Share Posted June 10, 2013 Chest & TricepsIncline DB Press 30kgx20, 36kgx16, 38kgx14, 40kgx12Flat DB Press 36kgx14, 38kgx12, 40kgx10, 42kgx8Stand Cable Flies 70lbx20, 80lbx16, 90lbx14, 50lbx25Close Grip Bench 60kgx20, 80kgx8x3Tricep Cable Extensions Glutes and lower back are a bit tight. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 11, 2013 Author Report Share Posted June 11, 2013 Quads & HamstringsThis workout was wicked the intensity was insane one of the best workouts yet this year. Lifts weren't phenomenal but the intensity! Finish the workout with a vomit in the car park going to have to replace those macro's Hi-bar Squats 60kgx20, 100kgx14, 140kgx10x4Leg Press 300kgx20x4Stiff leg deadlift 60kgx20, 80kgx16, 100kgx12x2, 80kgx14Seated Hamstring Curls 82kgx16, 89kgx14, 96kgx12x2Seated Single Leg Extensions 66kg(lbs?)x20, 80kg(lbs?)x16, 96kg(lbs?)x16x2Had a massive headache halve way through this workout (usually happens when training legs). This workout was done in 50 minutes! Macro's Carbohydrates 500gProtein 290gFat 100g Calories 4060 Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 15, 2013 Author Report Share Posted June 15, 2013 Haven't had much opportunity to train the past few days have been working long hours and working through this weekend and next week. Itching to get back into the gym, will definitely take a month or two off work after this project. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 18, 2013 Author Report Share Posted June 18, 2013 Absolutely destoyed Quads and Hamstrings this morning!High Bar Squats 60kgx20, 100kgx16, 140kgx10x3, 140kgx9 (Failed on tenth) Leg Press 260kgx20x4Stiffleg Deadlifts 60kgx20, 80kgx16x3 (Had a massive headache and felt nauseous)Seat Hamstring Curls 5 sets Single Leg Extensions 5 setsBeen doing a lot of hip flexor stretches throughout the week to work on hip flexiblity I think it has helped a lot. Quote Link to comment Share on other sites More sharing options...
rapz Posted June 18, 2013 Report Share Posted June 18, 2013 im loving the higher rep legpress as well. have changed from doing the heavy heavy movements especially with squats and and leg press and found my legs respond well from it. sets of 20 though...... *wacko* Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted June 18, 2013 Author Report Share Posted June 18, 2013 I definitely respond well to volume as well.It was hard to finish in the 60 minutes I had to workout, going to be stiff throughout the rest of the week hoping good for deadlifting on Friday! Quote Link to comment Share on other sites More sharing options...
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