gazza Posted September 8, 2018 Author Report Share Posted September 8, 2018 Job done, 3rd place NABBA Otago. f*ck TUMOURS!!!! PETN, Pseudonym, jimmybro1 and 1 other 4 Quote Link to comment Share on other sites More sharing options...
New pome Posted September 9, 2018 Report Share Posted September 9, 2018 Looking good mate, very well done. 👍 i would like to do a comp before it’s to late, I’m already 45 so pretty past it lol what class were you in and what weight group did you end up in? Thanks. gazza 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted September 9, 2018 Author Report Share Posted September 9, 2018 3 hours ago, New pome said: Looking good mate, very well done. 👍 i would like to do a comp before it’s to late, I’m already 45 so pretty past it lol what class were you in and what weight group did you end up in? Thanks. Thanks mate, masters 40+. I'm 43 nearly 44. No eight requirements, I was 78kg and in honestly needed another 2 weeks of prep to really get dialled in. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted September 10, 2018 Report Share Posted September 10, 2018 Awesome job, man! On 9/09/2018 at 9:46 AM, gazza said: f*ck TUMOURS!!!! Haha! That must have been satisfying. Bet you didn't think you'd be up on a bodybuilding stage a couple of years ago! gazza 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted March 25, 2019 Author Report Share Posted March 25, 2019 No training since competing last September. Jumped back in today. Deadlift day 40% x 5 50% x 5 60% x 3 65% x 5 75% x 5 85% x 5+ Close grip underhand pulldown 3x10 Single cable row 3x10 Dumbell curl 3x8-10 Goblet??? Curl 2x12 Weights were calculated on 90% of my 1 rep max. Long time since I did deads, based the calculation on the last time I did 5 reps. Needles to say it was hard work. Only managed 2 reps at 75%, didn't even attempt 85% just did 75% for a single. Lower back was pumped as. Stamina was ok considering the big drop in strength. Dropping cable rows and doing dumbell rows until I can smash the 50s for 3x10 again. Currently sitting at 80kg, 3kg above the weight I competed at. Shoulders tomorrow 💥 Quote Link to comment Share on other sites More sharing options...
gazza Posted March 26, 2019 Author Report Share Posted March 26, 2019 Shoulder press day. Went for single dumbell press so my right side will get an even workout and my left won't over compensate. 40% x 5 50% x 5 60% x 3 65% x 5 75% x 5 85% x 5 Face pull 3x12 ATW 3x12 superset with side laterals 3x10 Last 3 sets were all at 65%, the right side just couldn't handle more today. Scar tissue is binding up again at the moment but that's the price I pay for inactivity. Couple of weeks and we should be sweet. Quote Link to comment Share on other sites More sharing options...
gazza Posted March 28, 2019 Author Report Share Posted March 28, 2019 Yesterdays session was bench day Bench press 40% x 5 50% x 5 60% x 3 65% x 5 75% x 5 85% x 5 Flat dumbell flyes 3x10 Decline flyes 3x10 Single low cable crossover 3x10 First 2 sets of bench were attempted with a free bar, first time in 6 years, while it didn't go well it went as expected. The stress on my right tricep was just too much and I resorted back to the Smith machine. Missed at 75% so repeated it for the final set. I now have a goal to free weight bench 100kg for reps. May not sound much to some but when you consider I've only ever prepped 120kg previously (many, many years ago) I feel this is achievable with all that has taken place. Go to smash this tricep and delt and get it back to where it was 6+ months ago. Today is squat day. Quote Link to comment Share on other sites More sharing options...
gazza Posted March 30, 2019 Author Report Share Posted March 30, 2019 Yesterday was Squat day 40% x5 50% x5 60% x3 65% 3 x5 RDL 3X10 Seated single leg curl 3x10 Endurance was good but strength is not. Squatting with chest DOMS always sucks. Hamstrings are fucked today, quads are actually feeling ok. Goals are being set. Quote Link to comment Share on other sites More sharing options...
gazza Posted April 1, 2019 Author Report Share Posted April 1, 2019 Weekend off, bit of active recovery on Saturday and just chilled on Sunday. Deads day. 40% x5 50% x5 60% x3 65% x5 75% x5 75% x3 Close grip underhand pulldown 3x10 DB row 3x10 DB curl 3x10 Goblet curl 2x12 Better than last week! 75% was a good 5 but I knew I wouldn't get near 85% so just hit 75% again, only got 3 reps but it's a net gain. Hamstring DOMS didn't go away until the 3rd warm up set. Still have chest DOMS. Quote Link to comment Share on other sites More sharing options...
gazza Posted April 7, 2019 Author Report Share Posted April 7, 2019 Have completed week 2 of getting my shit sorted. Same as week 1 but with some increase in weight and or reps. One more week of this program then in to some higher rep stuff for 3 weeks. Quote Link to comment Share on other sites More sharing options...
gazza Posted April 15, 2019 Author Report Share Posted April 15, 2019 Week 4 of getting back into it, day 1 went like this. Deads 1x20 1x15 1x10 1x6 Close reverse grip pulldown 3x10 Dumbell row 3x10 Straight arm pulldowns 3x12 Felt good. Some good DOMS today. Quote Link to comment Share on other sites More sharing options...
gazza Posted April 16, 2019 Author Report Share Posted April 16, 2019 Got through this today Smith bench 1x20 1x15 1x10 1x4-6 Flat dumbell flyes 3x10 Decline flyes 3x10 Low cable crossover 3x10 Quote Link to comment Share on other sites More sharing options...
gazza Posted April 17, 2019 Author Report Share Posted April 17, 2019 Some legs today. Squats 1x20 1x15 1x10 1x6 Banded RDL 3x10 Single seated leg curl 3x10 Nordics 2x6 Quote Link to comment Share on other sites More sharing options...
gazza Posted April 22, 2019 Author Report Share Posted April 22, 2019 Start of my 5th week back, currently up 5kg. Deads 1x20, 1x15, 1x10, 1x6 Close grip underhand pulldown 3x10 Dumbell row 3x10 Straight arm pulldowns 3x12 Good workout today. Quote Link to comment Share on other sites More sharing options...
gazza Posted June 21, 2019 Author Report Share Posted June 21, 2019 Haven't posted much but have been plugging away, right up until a knock at work forced a 2 week break😂. It was time for a rest anyway. Been playing around with a few things, here's my current program in pictures. Just finished the first week of it, a lot of sussing out techniques and rhythm next week will be the same, then in to it. Quote Link to comment Share on other sites More sharing options...
gazza Posted June 21, 2019 Author Report Share Posted June 21, 2019 Quote Link to comment Share on other sites More sharing options...
gazza Posted June 21, 2019 Author Report Share Posted June 21, 2019 Images haven't posted in order unfortunately, but you get the idea. Quote Link to comment Share on other sites More sharing options...
gazza Posted June 22, 2019 Author Report Share Posted June 22, 2019 Day 1 Squats 5x5 Stiff leg deads 3x8 superset box jump 3x10 Banded later walk 3x20m Landmine squat 3x10 superset swiss ball curls 3x10 Front squat 3x8-10 Squats = 3 mins rest Front squat = 2-3 mins rest Banded walk = 60 secs rest All the rest = 90 secs rest Day 2 Bench 5x5 Barbell row 3x8 superset dumbell flyes 3x12 Plyometric push ups 3x10 Chins (hammer grip) 3x10 superset dips 3x10 Landmine row 3x10 Bench = 3 mins rest Plyometric push ups = 60 secs rest Landmine row = 2 mins rest All the rest = 90 secs rest Day 3 Squat thrust/press 3x10 Chins 3x10 Kettlebell swing 3x10 Push ups (narrow stance) 3x10 Reverse pushdowns 3x12 superset hammer curl 3x12 Kick backs 3x10 superset dumbell preacher 3x10 Push ups = 60 secs rest All the rest = 90 secs - 2 mins rest Day 4 Box squats (with pause) 10x2 Snatch grip deads (deficit) 3x8-10 superset swiss ball leg curl 3x amrap Hip thrust 4x10 Standing leg curl 3x10 superset dumbell Romanians 3x10 Hex bar farmers carry (longways) 4x 20m approx Box squats = 1 min rest Hip thrust = 2 mins rest Farmers carry = 2 mins rest All the rest = 90 secs rest Day 5 Bench 8x3 Seated dumbell neutral press (unsupported) 3x10 superset around-the-world 3x12-15 Hang clean 4x10 Incline external shoulder rotation 4x12 superset incline flyes 3x10 Pushdowns (single arm) 100 reps Bench = 1 min rest Hang clean = 2 mins rest All others = 90 secs rest Week one of this has been completed, bit of feeling out and technique tweaking etc for week 2 then into full swing. Should make sense of the pictures now. Quote Link to comment Share on other sites More sharing options...
gazza Posted June 24, 2019 Author Report Share Posted June 24, 2019 W2D1 Squats 5x5 140kg on all sets, 3 minutes rest between sets. Stiff leg deads (deficit) 3x8 100kg superset with box jumps 3x10, 90 seconds rest between sets. Banded lateral walk 3x10m each direction, 60 seconds rest between sets. Landmine squat 3x10 40kg in plates, unsure of the bar weight once it's anchored, superset with swiss ball hamstring curl 3x10, 90 seconds rest between sets. Front squat 3x8-10 80kg on all sets, rest 2-3 minutes between sets. Good session, landmines suck balls but in a good way. Quote Link to comment Share on other sites More sharing options...
gazza Posted June 25, 2019 Author Report Share Posted June 25, 2019 W2D2 Smith machine bench 5x5 80, 90, 90, 100, 100 3 minutes rest Barbell row 3x8 80, 80, 90 superset with flat dumbell flyes 3x12 24, 26, 26 90 seconds rest between sets. Plyometric push ups 3x10 60 seconds rest. Neutral grip chins 3x10 superset with dips 3x10 90 seconds rest. Landmine row 3x10 70, 70, 70 weight of plates only, 2 minutes rest between sets. Done and dusted. Quote Link to comment Share on other sites More sharing options...
gazza Posted June 26, 2019 Author Report Share Posted June 26, 2019 W2D3 Squat thrust/push press 3x10 @45kg 2 minutes rest between sets. This becomes 4 sets next week. Wide grip chins 3x10 90 seconds rest between sets Kettlebell swings 3x10 @24kg 90 seconds rest. Close stance push ups 3x10 60 seconds rest. Next week these become a circuit. Reverse grip pushdowns 3x12 superset hammer curls 3x12 90 seconds rest Kickbacks 3x10 superset with dumbell preacher 3x10 90 seconds rest. Quote Link to comment Share on other sites More sharing options...
gazza Posted June 27, 2019 Author Report Share Posted June 27, 2019 W2D4 Box squats (paused) 10x2 60 seconds rest. 100, 100, 110, 110, 110, 120, 120, 120, 125, 125. Snatch grip deads (deficit) 3x10 superset with swiss ball hamstring curl 3xamrap 90 seconds rest. Hip thrusts 3x10 120, 120, 120 2 minutes rest Standing leg curl 3x10 55, 55, 55 superset with dumbell Bulgarian deads 3x10 90 seconds rest Hex bar farmers carry 4x 60, 70, 70, 72.5 2 minutes rest. Weight of the plates only as I'm unsure of the bars weight. Carrying it longways. Quote Link to comment Share on other sites More sharing options...
gazza Posted June 27, 2019 Author Report Share Posted June 27, 2019 First run at 60kg in plates. 20190627_135304.mp4 Quote Link to comment Share on other sites More sharing options...
gazza Posted June 28, 2019 Author Report Share Posted June 28, 2019 W2D5 Smith machine bench 8x3 80, 80, 80, 80, 80, 80, 85, 85, 85. 60 seconds rest between sets Seated neutral grip dumbell press (unsupported) 3x10 14, 14, 14 superset with around the worlds 3x12-15 10kg Olympic plate. 90 seconds rest between sets. Hang cleans 4x10 50, 50, 55, 55. 2 minutes rest between sets Incline external dumbell rotation 3x12 8, 8, 8 superset with incline flyes 3x10 22, 22 24. 90 seconds rest between sets. Single arm pushdowns 100 reps each arm. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 1, 2019 Author Report Share Posted July 1, 2019 Yesterday. W3D1 Squats 5x5 @140 3 minutes rest Stiff deads (on a step) 3x8 @100 superset with box jumps 3x10 90 seconds rest Banded lateral walk 3x 10m each way 60 seconds rest Landmine squat 3x10 30, 40, 40 (plate weight) superset with swiss ball hamstring curl 3x10 90 seconds rest. Front squat 3x10 @60 90 seconds rest. Battling the head cold the kids gave, so pretty happy with this session. Swapping out the front squat next with either Bulgarian split squats or single leg horizontal leg press. Quote Link to comment Share on other sites More sharing options...
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