Body Building Time!!!!

[steak]

Considering you didnt know how to squat, had a loose bench set up (reads feet off ground bum off bench etc) and you had hardly pulled a deadlift before you might be being a little hard on yourself...this was only 5 weeks of sheiko 29 with a 1 week delaod ...keeping in mind you were sick the week prior to testing...youve done well bro

The 8 week 37 red vol will sort it all out for you...time under the bar cobber :nod:

still a 6 X BW total bro:clap: :clap: :clap:

[Big john]

time under the bar cobber :nod:

still a 6 X BW total

thats serious good money! :clap:

[Corey1982]

Hope to see you on Monday but will say the following now

1.) Congrats on the squat PB :clap:

2.) Bench:- Did your sets all the way to warm-up feel off or did they feel fast up to a point then start to get harder as you got near your max (setup off ?). You have been sick and hitting a PB on that squat could have drained you for that bench.

3.) Deadlift:- Alot of people deadlift better in Competiton mode than in training/test days. In fact my biggest deadlifts have come in competition and this is even after missing deadlifts 10-15 kg lighter 2 weeks prior to get a feel for a good opener. It is comming off the floor fast enough so I'm sure the top end work that Damo will get you to do in the next cycle will address this.

The kettlebell and the sled are your friends on your off days when doing mobility/stretching also :wink:

[Traps]

Hey Corey.

Will have a chat to you about it at gym next time I see you up there. Steak has told me he found a few weak spots in my bench and will help with the lock out of the hips. Maybe you have a few pointers too.

[Traps]

Thought I would add this just for fun, stumbled across this picture from January 2010 when I first started at the gym.

[Optimass]

Squatting done I got stuck into what has always been my favourite lift, Bench.

The less I say about this the better. I dont want to get all worked up about it again so we will say this. I sucked, big time. What I have done for reps I could not even lock out. Thats the game for you I guess. Work hard at one and loose ground on another. Long story short, I got a pathetic 125 lift, goodbye gain I just got from my squat......crushing!!!

Mind over matter - sometimes you can think yourself out of a lift. When you racked up the 195kg you were uncertain -

Never in my wildest dreams did I ever think I would squat 200!!!

case and point - You have a 210kg squat bro - plenty of push just need the platform.

I think you are being too hard on yourself - success is not nessarily a measure of where you PB lifts sit but more on how many sessions and failed tests make up your journey.

Some of that uncertainty carried over into your bench maybe .

I fail my expectations regarding what weight I think I can lift all the time - But I believe I can lift anything I put my mind to. (just may take a bit of time to do it)

I have no experience in plifting but I would assume a test day is as much about mental prep/focus and technique adjustment and refinement. (like any sport).

... big changes from your before pic mate - should post up a current so people can guage. Delts have seriously come up.

[Traps]

Thanks for the advice Optimass. Will listen to what you were saying in the gym tonight and put it to practise. I think you hit the nail on the head, I am sure missing that 200 messed with my head and I did not stay in control, causing the rest of my lifts to suffer.

With a head full of good advice from Steak and yourself I look forward to the next 5 weeks of Sheiko focussing on being physically and mentally strong.

I may need to borrow your photographer for the after pics, lol. :nod:

[Traps]

Thanks Steak. I hate letting myself down when I have a goal. I have all the confidence in the world with your guidance over the next few weeks, I will reach those goals. I was getting ahead of myself I think and as you say, time under the bar will sort it out, so hard work and patience is the name of the game!

:banging:

[Big john]

Thanks Steak. I hate letting myself down when I have a goal. I have all the confidence in the world with your guidance over the next few weeks, I will reach those goals. I was getting ahead of myself I think and as you say, time under the bar will sort it out, so hard work and patience is the name of the game!

:banging:

thats the one bro, Channel and refocus...We all been down that road bro being 10kilos off 600 total from my last test!, being injuried was not excuse if u get the slightest mind f*ck its hard to come back...but comeback you must!

claw tooth and bloody nail if it comes to it :twisted:

[Traps]

Big John, going to come back stronger and smarter next time. My training will be more focused and my head will be screwed on right this time. No more injuries to blame, just grit and determination!!! :madman:

[Traps]

Back and in the right frame of mind again. Changing from Sheiko, just cant maintain so I am going to give Wendlers a go.

Turns out 24 hours a day is just not enough and it all catches up with you at the end.

Lots of hard work still with a bit more variety should help me out a bit, unfortunately I am one of those people who need change every now and then or else I loose interest. Always been my problem so I will try to adapt my training to keep my mind in it.

Will be posting again every night to keep track and get input.

Catch ya later.

[Big john]

Man vs Machine teaser

[Traps]

Man vs Machine teaser

Brilliant Big John......its going to be one hell of a clash!!!

[Traps]

Right I have now got an updated picture to show my progress over the last year and bit.

[Traps]

An update on my progress over the last year and a bit......

[bar-belle]

Looking swole 8)

[Traps]

Woohoo, started on my Wendlers Program today. Heaps of variation and shorter workouts.

Hopefully I can stick to this and still get some gains.

On the up and up from here on in!!!

[Traps]

Looking swole 8)

Thanks bar-belle, I am feeling pretty swole too, lol......

[bar-belle]

Thanks bar-belle, I am feeling pretty swole too, lol......

Oh thats just too much maccas mate....don't deny it...you know I'm right

[Traps]

Women are always right....aint no doubting that. Mac Swole I am, lol...... \:D/

[bar-belle]

Sooo how did training go tonight...come on update the journal!!

[poos_n_wees]

An update on my progress over the last year and a bit......

Che.. Massivissst arms Traps! :clap:

Even got the faraway look down pat...

[Big john]

An update on my progress over the last year and a bit......

Che.. Massivissst arms Traps! :clap:

Even got the faraway look down pat...

we call that the

"you mirin?" look :pfft: :pfft: :pfft:

[Traps]

Thanks poos_n_wees, been working hard at them...... :pfft:

Big John.......mirin for sure....lol. 8)

bar-belle I will be updating all of my journal tonight, only got away from the gym at 8:45 last night and had too much to do, but thank you for keeping me on my game.

[Traps]

Training Journal - Wendlers Style

Saturday started my new program, it has a lot more assist work and I feel that I have been lacking in that area, even my grip on the dead lift bar has suffered. Hopefully by getting all the muscle groups working again it will increase my total gain.

Saturday

Military Press

5x10 @ 20, 20, 30, 30, 40kg

Dips

5x10 with 1, 2, 3, 4, 5 chains around neck

D/Bell Rows

3x12 @ 20, 35, 40 kg

Shrugs

3x15 @ 60, 100, 140 kg

Monday

Dead Lift

5x5 @ 172.5, 184.5, 195.5

Lunges

3x6(each leg) 25p, 20kg, 20kg

Hanging ab Raises

3x15 only did with body weight this week.

Tuesday

Some assist work

D/B Shoulder press

4x10 20, 20, 35, 40 kg....struggle with the last weight, been a while since I did press, it will come back quickly I suspect.

D/B Curls

3x10 @ 25p, 20, 20 kg

EZ Bar Curls

3x10 @ 20, 30, 40 kg

Shoulder Raises

2x10 @ 25p to warm down.

There done and dusted and up to date.

Thanks bar-belle........sir!!!