Optimass Posted December 28, 2014 Report Share Posted December 28, 2014 New journal coming January 2015. Keeping things a lot simpler than 2014 - no body building comps planned. I will be focusing almost exclusively on building an international class raw squat - I find squat painful to do but I persevere as it plays a critical part in developing strength in my Dead lifting. Current competition PBs: raw+ 235/195/300kg ... 730kg (3Lift) 2013 (125kg Sub-Master Class) BW 119kg 210/310kg (Push/Pull) 2014 (125kg Master 1 class) BW 120kg Gym PBs - raw 265kg Squat 2012240kg Bench 2002ish (Pre 2 x rotator cuff injuries) 310kg comp/gym pb 2013 & 2014 ..... Goals for this year: Raw+ (going up a grade into the 140kg class) Total milestones: 750kg/800kg Individual lift milestones:270/290kg Squat220/230kg Bench320/330kg Deadlift ... regular updates commence 2015 ... Training/Nutrition programming covered. Opti Pseudonym, HarryB, lynx and 1 other 4 Quote Link to comment Share on other sites More sharing options...
Hu Gh Posted December 28, 2014 Report Share Posted December 28, 2014 In. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 28, 2014 Report Share Posted December 28, 2014 Holy bench strength..Also in Quote Link to comment Share on other sites More sharing options...
reddog Posted December 28, 2014 Report Share Posted December 28, 2014 Goals for this year: Raw+ (going up a grade into the 140kg class) yeahhh buddy!! this puts a smile of my face!! Quote Link to comment Share on other sites More sharing options...
Optimass Posted December 28, 2014 Author Report Share Posted December 28, 2014 Goals for this year: Raw+ (going up a grade into the 140kg class) yeahhh buddy!! this puts a smile of my face!! yeah - Im really keen to see what happens when I push my body out the other way instead of trying to keep it lean all the time Quote Link to comment Share on other sites More sharing options...
Viking Power Posted December 28, 2014 Report Share Posted December 28, 2014 Give it heaps big fella... easy numbers for you train hard.. Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 8, 2015 Author Report Share Posted January 8, 2015 Monday Lite Squats - weigh in 126kg 10 x 10 - weight from 60kg up to 140kg Speed reps - bit of a gasp for air as I havent squated for some time. Very comfortable though. ................. Wednesday Lite Bench and chest - weigh in 125.5kg Bench comp grip2 x 10 x 60kg1 x 10 x 80kg1 x 10 x 100kg1 x 10 x 120kg1 x 5 x 140kg1 x 5 x 160kg1 x 3 x 180kg5 x 10 x 100kg narrow grip Incline D/b press 4 x 15 x 30kgincline d/b flyes 2 x 15 x 15kg / 2 x 15 x 20kgmachine bench 4 x 20 x 100kgcable X over 4 x 15 x 35kg ea/am ........................... Tonight - moderate squats 2 x 12 x 601 x 12 x 100kg1 x 12 x 140kg1 x 5 x 160kg1 x 5 x 180kg1 x 3 x 220kg - wraps on1 rep @ 230kg - wraps on END Not a bad start to the week - Back tomorrow night / arms Saturday / Shoulders Sunday ... :salute: Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 11, 2015 Author Report Share Posted January 11, 2015 Friday Lite session on Back - start deadlifting this coming week - test in 4 weeks. Lat Pulldown - 4 sets 15 reps to 70kgseated Row - 4 x 15 to 70kgseated one arm row - 4 x 15 @ 40kg END .................................. Saturday Arms Only real lite on biceps - I have a tight biceps tendon Im getting checked with physio this week. I can easily curl 25-35kg range but over 15kg on my left arm gives me too much pain. So just did 8 sets on biceps - machine and standing curl. Tricep pushdown 4 x 15/12/10/8.8.6 to 32kgrev Tricep pushdown 4 x 15/12/10/8.8.6 to 32kg - 8.8.6 = drop settricep dips 4 x 20 to 60kg platesOH tricep ext 4 x 15 to 15kg ............ Bench x Shoulders today Bench:2 x 10 x 60kg1 x 10 x 80kg1 x 10 x 100kg1 x 10 x 120kg1 x 5 x 140kg1 x 5 x 160kg1 x 3 x 180kg1 x 1 x 190kg1 x 1 x 200kg- all working sets (5/3/1) - completed on single breath - so eccentric movement - 2 sec paused - no spot 5 x 10 x 100kg - single breath - Narrow grip Smith Machine shoulder press - 4 x 15/15/10/8 to 120kgLat raises - 4 x 12 to 17.5kgd/b shrugs - 4 x 12 x 35kg END Solid week - still too early to add some real volume into back and biceps - but my bench is good to go and legs recovering better than expecting with two sessions this week. Targets set at 260/220/320kg for next 8 - 12 weeks. Weigh in 126.7kg today (6-7kg still to gain). O Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 12, 2015 Author Report Share Posted January 12, 2015 Squats then Deadlifts today 2 x 12 x 60kg1 x 12 x 100kg1 x 5 x 140kg1 x 5 x 180kg1 x 3 x 220kg - wraps and belt on ...1 x 1 x 240kg1 x 1 x 250kg PB - Squat Deads 1 x 6 x 60kg1 x 3 x 100kg1 x 3 x 140kg1 x 3 x 180kg1 x 3 x 220kg1 x 1 x 260kg gassed after that - pretty happy with the PB squat - show how much of a pussy I have been in the past. Weigh in at 127.1kg tonight. Feeling pretty great :yes: Pseudonym and GyzzBrah 2 Quote Link to comment Share on other sites More sharing options...
Hu Gh Posted January 12, 2015 Report Share Posted January 12, 2015 Why squats and deads same session? You doing them very frequently? Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 18, 2015 Author Report Share Posted January 18, 2015 Why squats and deads same session? You doing them very frequently?Squats twice per week - deadlifts EO week until 4 weeks out. Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 18, 2015 Author Report Share Posted January 18, 2015 Wed last week Bench session: (Pretty standard 2 x 10 x 60kg1 x 10 x 80kg1 x 10 x 100kg1 x 10 x 120kg1 x 5 x 140kg1 x 5 x 160kg1 x 1 x 180kg1 x 1 x 190kg1 x 1 @ 200kg - miss gassed a bit after weekend shoulders. (Cant go heavy every week lol) 5 x 10 @ 100kg. Cable X over 4 x 20 to 32kgIncline d/b 4 x 15 to 35kgEND Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 18, 2015 Author Report Share Posted January 18, 2015 Thursday to Sat - rested - I had a Physio session (Deep Tissue) on my forearms planned so decided to rest and recover to allow for a bigger week this week. My legs were still dull after the heavy session on Monday so only 1 this week - will double this week but drop the resistance back a bit so I can accommodate volume. Have tendonitis in both elbows at the moment - left is the worst. With that said even after one session I have mobility back in my left arm and no where near the same post training pain. Bench - Shoulders Sunday 2 x 5 x 60kg1 x 5 x 100kg1 x 3 x 140kg1 x 3 x 160kg1 x 3 x 180kg1 x 3 x 190kg 5 x 5 x 120kg5 x 10 x 100kg Mil press: 1 x 15 x 40kg/ 2 x 5 @ 0/80kg / 1 x 3 to 100kg - then repped out 60kg again.Lateral raises 4 x 15 to 20kgShrug 4 15 x 40kg END Tendonitis much better - day had very little pain - two more sessions this week with Physio. Then re-assess. Quote Link to comment Share on other sites More sharing options...
Realtalk Posted January 18, 2015 Report Share Posted January 18, 2015 Is your tendinitis from squats and bench? Did the deep tissue message help? I been Physio for mine give me gay little excises to do and don't do anything... Physio lazy these days it seems Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted January 19, 2015 Report Share Posted January 19, 2015 All that benching and low bar squat takes a toll on the elbows. Especially with the poundages your lifting. Thought about training with elbow sleeves? Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 19, 2015 Author Report Share Posted January 19, 2015 Is your tendinitis from squats and bench? Did the deep tissue message help? I been Physio for mine give me gay little excises to do and don't do anything... Physio lazy these days it seems Have to strap my left arm during the work out - had pain shooting down my bicep too which has gone after the first session. Deep tissue always works well for me All that benching and low bar squat takes a toll on the elbows. Especially with the poundages your lifting. Thought about training with elbow sleeves? Sleeves make it worse because its an inflammation - he gave me a fore arm strap to use while training which is lengthening the tendon during training so the elbow stays cool. Working well as I have an improvement already. Squats tonight and only my legs sore haha Quote Link to comment Share on other sites More sharing options...
Realtalk Posted January 19, 2015 Report Share Posted January 19, 2015 I got compression cuffs on the way, and getting GC bar and SS bar made for me should be ready when I'm back and those bars take no toll on elbows. Might try massage thing like opti did. Cheers for idea opti Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 19, 2015 Author Report Share Posted January 19, 2015 I got compression cuffs on the way, and getting GC bar and SS bar made for me should be ready when I'm back and those bars take no toll on elbows. Might try massage thing like opti did. Cheers for idea opti Its probably something to do more regularly - I used to get it done every fortnight on my back and triceps - bloody hurts on delts and tris bro. But great for recovery. I used to go to Flexa clinic in Northcote - they specialize in athletes - should check them out if you are srs bro. Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 22, 2015 Author Report Share Posted January 22, 2015 Little progress on the tendonitis - the pain is more manageable but it appears I have a compressed nerve aswell which is causing my arm to fail on anything where my bicep is engaged. i.e arm curl or simply popping the db up on my shoulders to press. Struggled on Wednesday to pop a 22kg d/b up which isnt good. So having to rest my arm so to speak - Also my squat session was cut short this week - back for some reason loaded up. Feel like its time to ad more regular deads in and some accessories core work - no too worried about it as it has happened like this in the past. Have engaged the advice of a squat coach this week to get some advice - quite a bit of detail to work on but Im feeling a lot more positive about making change and hopefully adding more on to my total. Monday Squats: final set was 220kg for 3 Wed bench final set was 180kg for 3high vol accessories post strength session Quote Link to comment Share on other sites More sharing options...
Realtalk Posted January 22, 2015 Report Share Posted January 22, 2015 Who is helping you with your squat bro? Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 28, 2015 Author Report Share Posted January 28, 2015 Who is helping you with your squat bro? Cant say bro - but if you are serious about you lifts you should seek out the best Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 28, 2015 Author Report Share Posted January 28, 2015 Squats Monday New stance - feet closer together and releasing at the knee first. Was a bit uncoordinated at first but by the end of the session I was hitting the right groove and comfortably @ 180kg for triples. Not much detail on the session as it was just squats and nothing note worthy given the change in tech. Bench today 2 x 15 x 60kg1 x 12 x 80kg1 x 5 x 100kg1 x 5 x 120kg1 x 3 x 140kg1 x 3 x 160kg1 x 1 x 180kg1 x 1 x 190kg1 x 1 x 200kg1 x 1 x 210kg - popped it like a speed rep - long pause. Dips 4 x 10 @ BW 129kgMachine Bench 3 sets 50 reps 80kg Will be doing a test mid feb at GLA backyard comp hosted by Reddog - should be a good number. elbows tight still at lockout but forearms have released quite a bit - no brace for todays session. Back to moderate triples on Sunday so may use it only on the volume sessions now. Good session - confidence is back as I was a bit off with squat still fragile and injuries playing up - but on point now for a PB comp in Melbourne O Quote Link to comment Share on other sites More sharing options...
Realtalk Posted January 29, 2015 Report Share Posted January 29, 2015 Who is helping you with your squat bro?Cant say bro - but if you are serious about you lifts you should seek out the best Sweet bro, top secret stuff is it lolWhen is next Comp? Quote Link to comment Share on other sites More sharing options...
Hu Gh Posted January 29, 2015 Report Share Posted January 29, 2015 Who is helping you with your squat bro?Cant say bro - but if you are serious about you lifts you should seek out the best Sweet bro, top secret stuff is it lolLike gymrats comp diet. Why cant you say? Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 29, 2015 Author Report Share Posted January 29, 2015 Who is helping you with your squat bro?Cant say bro - but if you are serious about you lifts you should seek out the best Sweet bro, top secret stuff is it lolWhen is next Comp? Melbourne in March - 3 Lift at the Arnold Classic. After that not sure if I will do the ANZAC or just hold out for a provincial to qual for Nats CAPO. Will be doing a few GPC events too - unsure of timings though as primary focus is GPA Nationals end of year - all has to be realistic at the same time. Quote Link to comment Share on other sites More sharing options...
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