Under the bar

[poos_n_wees]

Free Squat A2G

1x10@100

1x10@140

1x10@180

1x4@200

1x3@220

1x1@240

[Retro Blaster]

Injured again!!!!!!!!!!!!! :evil: :twisted:

Partial Tear to the Medial ligament on my right knee so no heavy squats for a few weeks !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Mondays session

Warm Up

Standing side twists x 20 hurt my knee

Cable rotators for shoulders x 20 each arm

DB bench x 20

ME Bench Floor press

1x10 @ 100

1x8 @ 120

1x6@ 140

1x4 @ 150

1x2 @ 155

1x2 @ 157

These were strange thought i shouldv got more out of them for some reason

Close Grip incline board presses

4x8 @ 120

These were good very slow trempo no lock out at top.

Weighted Dips

4x12 w 30 kg

Pull ups

10x4 bw

fuk i suk at these bwahahaha

Standing straight arm pull downs

4x10 @ ???????

High puls

1x3@ 120 fuked my knee haha god dam it

Hammers

6x10 @50 lbs

Finnished off with

100reps band push downs

I am going to be weak now i hate it dam rugby!!!!!!!!!

[Varven]

Injuries suck bro,

I know what it feels like.

Im just praying hard my knees hold up.. this last heavy cycle of squats has really taken its toll .. my knees hurt when I walk .. that cant be good news !

How long will it take to heal up and what are you using to assist recovery ?

On the downside.. this might be the perfect time for your bench to catch up... Im sure muscle memory will ensure you dont loose too much strenght.

keep us posted eh ?

[deegee]

Sorry to hear about the injury, keep up the rest of your training and let things heal, have you been to see a medical professional about your knee?

[Retro Blaster]

Yeah seeing a Physio nothing much i can do realy just strap it probably.

Physio rekons 4-6 weeks and should be ok for rugby so probably same time frame for heavy squats

Yup going to concentrate on bench now

I need to invest in some proper ice bag things the ones that have straps on so no need hold it there.

[Retro Blaster]

Its been a while since my last post in here so i will try and get some stuff up

Just been doing bench work and doing some lat and neck work

ME and DE/REP bench are still coming along and i have added in a total back day in place of ME SQ/DL day.

So ME Bench looks like this

ME Bench

Assit work for bench

Supplement for bench Tris

Grip and abs

DE/REP bench the same

Back day

Heavy horizontal pull

Vertical pull

Iso work

Unilateral work

Neck and Guns

Injuries suck, but excusses are even worse i try now and then to do a squat workout but its pretty dodgy but shouldnt be long now till i get under some weight and ripp my pants again

I will post my work outs asap

I HATE MAKING EXCUSSES :evil: :evil:

[Old Bull]

Hey RB,

Good to see you back training, hows the injury coming along, any time frame where you might be back Squatting?.

OB 8)

[Retro Blaster]

Yeah OB as of mon the 1st i will be starting phase 1 of the new west side plan.

Physio has given the ok to do heavy squats, but to tell you the truth i started going heavy about 2 weeks ago.

Knee feels real good and all the excuses have gone!!!!

Just waiting on big Rueben to get back to me about my training program

Its a basic westside template with little moderations in it to suit my goals

Bench didnt go up at all over the injury period, confirming that DL and Squats are the best strength builder for total body. When my squat goes up my bench skyrockets

No just to get my eating(bad) habits in check haha am i sounding like a bodybuilder haha

Need to get some of this fat off before xmas where it will go straight back on

Anyway yall i will be updating this regularly

PEACE

[Varven]

Look forward to your new routine posts.

hows footy training ?

[Retro Blaster]

ME SQUAT from Monday

Warm up

Incline abs

Side twists

Leg Ext

ME SQUAT Box squat parralel

worked up to

1x3@180

1x3@200

1x3@220

UNILATERAL Step ups on paralel box

4x8@80

SUPLEMENT LIFT SLDLs

4x8@120

VERTICAL PRESS Military press

Worked up to

1x3@100

1x3@105

1x3@110

LATERAL SHOULDERS Standing lateral raises

4x8@20

FINISHERS Pulls off boxes/Hammers/Plate holds

3x8/x8/x30s x 3 sets

[poos_n_wees]

I get phantom DOMs just reading your log

Solid workout though! Good stuff.

[Varven]

Hey bro,

why dont you give NI champs a go ?

i can see you taking 270/280 easy with wraps + suit on squat.

[Retro Blaster]

Im thinking very hard about it ay bro.

Wraps and a suit that will be fun haha

Ive always said that if im going to do something ive gota give it a genuine nudge and get right into it and to say the least im not 100% convinced i can do it ay bro, i duno what it is but id rather do it when im fireing on all 12 cylinders hahahaha.

Im keen as to do 1 but not just yet

(does this sound like an excuse? if it does tell me to bar up, man up and dont make excuses)

[Varven]

I know where your coming from bro, I had the first mindset in the begining.

I promised I wouldnt get on stage till I had AT LEAST a 180kg squat and 220kg deadlift.

But in hindsight, its MUCH MORE realistic to get a competition done to just break in. Geta feel for it, learn what your up against etc etc.

In fact even do this comp raw and don't have to do it for winning entirely(though thats a great mindset IMO), but for shits and giggles.

I seriously reckon you should give it a go.. I don't see whats possibly stopping you....

[Old Bull]

I know where your coming from bro, I had the first mindset in the begining.

I promised I wouldnt get on stage till I had AT LEAST a 180kg squat and 220kg deadlift.

But in hindsight, its MUCH MORE realistic to get a competition done to just break in. Geta feel for it, learn what your up against etc etc.

In fact even do this comp raw and don't have to do it for winning entirely(though thats a great mindset IMO), but for shits and giggles.

I seriously reckon you should give it a go.. I don't see whats possibly stopping you....

Bros, R & V,

Heaps of guys make that mistake wanting certain numbers before they hit the platform, sometimes these numbers are set to high where they are unatainable, failure to achieve syndrome. As these targets are to high which means, when we fail, we we use that number as an excuse.

A % of our members do this it is wanting to look good on the platform, and not failing, and measuring your self to some one else achivements. It some times takes them a couple of years, eating a bit of humble pie and dropping those numbers down.

I try to tell prospective lifters for our members club it is better to enter with a first up low total, get the comp under your belt then the next one with hard training will show a bigger improvement.

PLs on average put on about 15 to 40kgs per year, some more, 5 years training is 200kgs on your total.

Do the comp then see what you have to work on, the first couple raw if you like it then get the gear (equipment).

Happy Lifting

OB1 8)

[Retro Blaster]

OB and VV thanx guys ay im seriously thinking about it ay

What are the dates?

And where do you get the info and aplication forms from

I know i sound like im to ashamed to get up and bomb but its not the case really.

Im quietly confident of the lifts, the only thing which is holding me back are some personal goals i want to achieve 1st with my lifting and outside of lifting that i rekon will take president.

BUT

Im sooo keen on doing a novice comp

Do you have to wear shoes when lifting ay OB?? :pfft:

VV did you find it hard with the refs calls and stuff ay?

HMMM ???

[Old Bull]

Do you have to wear shoes when lifting ay OB?? :pfft:

Not at The House but you know what it is like up at big smoke gotta look right. :pfft:

OB 8)

[Varven]

Bro, I remember reading a website somewhere out there that details the refs calls, I would read up on it and mentally rehearse.

Also if you can, get one of your buddies to pretend to be a ref and go through some of the lifts with him calling them.

It should help. Its not a big deal at all, its just that if you have never lifted in front of a ref or you dont expect it, its a bit of a muddle on competition day.

But its no biggie, couple of lifts while being reff'd by a mate or even mentally rehearsing and you should be good as gold.

So have you signed up in your local area club ?

I can never understand all this federation shit... ask OB1 about where to sign up and whats required.

[Retro Blaster]

Hey brothers and sisters i am back for a little update:

Ive been going through a little conditionong phase of late and i am really enjoying it. Ive droped about 5% bf and stayed at the same weight soo still solid.

Ah traning has changed for now just so i can condition the body and get some fat off.

Basically ive crossed over to the BB side for a little while BUT im still a power lifter at heart.

My lifts are still there VV

i actually tested my bench the other day and it was like 165 without spots or a lift off soo its still there.

Anyway ill keep updating when i can

PEACE

[Varven]

Good stuff.. you had to loose the bf for summer a.. ?... show the ladies them hyoooge gunz hehe..

nice work on dropping the bf.. what sort off diet/training have you used ?

what is your current w/o template like ?

Pics ?

[Retro Blaster]

Yeah bro beach body time hahaha, ahhh im following what Pittbull has writen on the recipies forum for pseudenym. Basically thats my diet program hahaha.

He sussed my training out aswell.

Basically its

MON

CHEST

Incline pressing 2 work sets x 10 reps

Decline or Flat Pressing 2 work sets x 10 reps

DELTS

OH presses 2 work sets x 10

Lateral raises 2 work sets x 10

TRIS

BB extentions (any angle) 2 work set x 10

Seated OH extentions 2x10

WED

QUADS

Squats 2work sets x 20

Hacks or Leg presses 2 work x 10

HAMMYS

Lying leg ext 2 x 15-20

CALVES

Seated 2 x 10

Standing 2 x 10

ABS

Ab machine

3 x 10

FRI

BACK

Chin ups/Pull ups 2 x 10

Row 2 x 10

Pull overs 2 x 10- Shrugs 2 x 10 alt weekly with

Deads 2 x 10

BIS

BB curls 2 x 10

DB curls 2 x 10

Work sets are WORK sets and warm ups are done as much as needed.

The leg wo are killers!!!! Spewing material bro honestly, mind you i am a pwr lifter soo i have to maintain some good numbers, just for a gauge i do 2 sets at 140kgs x 20 thats a real rush hahaha.

Ill pm ya with some pics bro hahaha

[poos_n_wees]

Jokes

Nice going on the bodyfat drop! I need to do this too damnit

[Varven]

I need to as well.. I am about the same ratios as Retro on a smaller scale.. and similair training style.

Might actually adjust his diet to my size and give it a go...

BUT... I just dont get whats wrong in our typical PL;er diet.. its filled with fats and sugars.. and now I have to count my protein all day long grrrrrrr :evil:

[poos_n_wees]

and now I have to count my protein all day long grrrrrrr :evil:

After about a week or so of counting though, you kinda get the jist of the amount of protein per gram of chicken (or whatever else you eat) so it gets alot easier over time :grin:

[Old Bull]

R,

Merry Christmas Mate

Nationals are on in the North next year so we might catch up then.

Be Strong

Train Hard

Lift Big

OB 8)