Little T's Training Log

[Viking Power]

Another big session VP :clap:

On this note f*ck the light bench today off to have burger king and 3lt's off fizzy

That's the spirit Brother, always another day :clap:

Cheers OB yeah its a hard program no doubt but I like it to be fair, I will play with it abit and work it out to peak for Bbro as above maybe repeat the second phase twice and finish the program peaking for Nov, and do the bench program again and deadlift this year will be what ever it is 8) hoping it will be better as my squat increases looking for a little carry over, I add them in 4 weeks out and it is what it is.

OB1 I was talking to Darren Neves today at the powerlifting seminar he said I could do one comp this year before joining NZPF next year under the new rule! OB1 can you confirm that for me please mate as I told him I have done the three already he said that was under the old rule and now with the new rule I have one comp before joining up as I don't want to pay all the money to fly down and stay to find out I can't lift cheers OB1, you can just PM me your opinion if you like thanks VP.

[Old Bull]

Another big session VP :clap:

On this note f*ck the light bench today off to have burger king and 3lt's off fizzy

That's the spirit Brother, always another day :clap:

Cheers OB yeah its a hard program no doubt but I like it to be fair, I will play with it abit and work it out to peak for Bbro as above maybe repeat the second phase twice and finish the program peaking for Nov, and do the bench program again and deadlift this year will be what ever it is 8) hoping it will be better as my squat increases looking for a little carry over, I add them in 4 weeks out and it is what it is.

Good plan there VP, need to tweak here and there which is good, nice cycles leading into the BBro.

sent a PM

[Viking Power]

Another big session VP :clap:

That's the spirit Brother, always another day :clap:

Cheers OB yeah its a hard program no doubt but I like it to be fair, I will play with it abit and work it out to peak for Bbro as above maybe repeat the second phase twice and finish the program peaking for Nov, and do the bench program again and deadlift this year will be what ever it is 8) hoping it will be better as my squat increases looking for a little carry over, I add them in 4 weeks out and it is what it is.

Good plan there VP, need to tweak here and there which is good, nice cycles leading into the BBro.

sent a PM

Cheers OB1 it will come right if I'm smart, but might have to change my title today as Belt and wraps are going to have to come back into it now to a certain degree after a few points at the workshop day brought some home truths about long term effects on joints etc so better look after them farther than ego today and hard to walk later in life

[HarryB]

You do what you have to do longevity VP, balancing out our insanity is a never ending battle lol

[startinfromscratch]

so would you need to look at the max numbers you punched in at the begining here or does smolov allow for that?

interesting cycle...might consider it myself when Im stronger (and healed up a bit) :roll:

No No its my fault mate all programs work I put numbers in with belt and wraps and thought what the hell i"ll smash it raw but its not the case, when you look at smolov its got you training to your max every training day in % vs rep range so if you put the numbers in a 1 rep max cal on any given day you are right on your 1 rep max effort, so I guess I'll be smart here, look at the program and run maybe two more first phase runs then finish off the program peaking for Bbro, just add gear work at the end off workouts, as I like the volume might even squat to a box just below parallel for the next eight weeks, after todays powerlifting seminar it brought back some good points I'd forgotten about like knee travel etc. see you on monday 8)

i agree with your planning VP :nod: :nod: solid

[Viking Power]

Hahahaha you are right there Harry

SFS - all good mate 8)

Well after the workshop day and some thought these Sheiko, Smolov and Gillinghams bench programs are all good for peaking but they don't seem to use much assistance work and when you have completed them you are knackered the next day to do anything, so 5/3/1 to bbro as I want to work my upper back and triceps for my bench and box squats for my technique and stiff legs for my deadlift, to be fair I'll probably just stick with this until 9 weeks out any forward coming comps expect Bbro this year I'll run right up to comp day.

So to make it fit in right I started with week 3 (5/3/1)

Trainng at Coast Barbell 8) its a good place to be cheers Damo and Rach now I can keep a close eye on my buddy RM :pfft: :pfft: seem I have finally closed my gym membership at CP Albany

Monday Week 3

Deadlifts

warm ups sets done

Working Sets

165 x 5

185 x 3

205 x (1) got (6)

Assistance Work (light today getting back into things)

D/bell Lunges

25kg x 15 x 3

Good Mornings

60 x 10 x 3

Lying Leg Raises

BW x 40 x 3

[drizzt]

Well after the workshop day and some thought these Sheiko, Smolov and Gillinghams bench programs are all good for peaking but they don't seem to use much assistance work and when you have completed them you are knackered the next day to do anything, so 5/3/1 to bbro as I want to work my upper back and triceps for my bench and box squats for my technique and stiff legs for my deadlift, to be fair I'll probably just stick with this until 9 weeks out any forward coming comps expect Bbro this year I'll run right up to comp day.

Stink to hear you've dropped it bro - M.T and I managed to fit some assistance in around the squat + bench work - but whatever you think is best man, keep going and keep focused :nod:

[Viking Power]

Well after the workshop day and some thought these Sheiko, Smolov and Gillinghams bench programs are all good for peaking but they don't seem to use much assistance work and when you have completed them you are knackered the next day to do anything, so 5/3/1 to bbro as I want to work my upper back and triceps for my bench and box squats for my technique and stiff legs for my deadlift, to be fair I'll probably just stick with this until 9 weeks out any forward coming comps expect Bbro this year I'll run right up to comp day.

Stink to hear you've dropped it bro - M.T and I managed to fit some assistance in around the squat + bench work - but whatever you think is best man, keep going and keep focused :nod:

8) Mate the program rocks as a peaking cycle no doubt but I really want to work on my three lifts for bbro and next week some heavy compound movements to build a solid foundation again, but training is going to be just as intense after reading this book it suits me better 4 weeks cycle then a small increase personally I'm not one for long cycles I get bored so need to use what works for me i guess. 8)

[steak]

Good to have you back in the Fear Factory bro 8)

I get bored

You? never would've thought

Smash it bro :twisted:

[tinytraps]

Soooo who won the bet? :pfft:

Hopefully you nail in and get some good results VP not that long to bbro and times running out fast!

[Viking Power]

Soooo who won the bet? :pfft:

Hopefully you nail in and get some good results VP not that long to bbro and times running out fast!

@ cheers Damo

@ TT since christmas I've had some major issues with my teeth and its takin a big toll on attuide and diet being awake in pain and really niot being able to afford to fix until now, so have booked in next friday and hope to sort this out. and hope for a good Bbro outing,

[steak]

Soooo who won the bet? :pfft:

Hopefully you nail in and get some good results VP not that long to bbro and times running out fast!

@ cheers Damo

@ TT since christmas I've had some major issues with my teeth and its takin a big toll on attuide and diet being awake in pain and really niot being able to afford to fix until now, so have booked in next friday and hope to sort this out. and hope for a good Bbro outing,

Translation: Red Machine won the $50 :grin:

[Viking Power]

Soooo who won the bet? :pfft:

Hopefully you nail in and get some good results VP not that long to bbro and times running out fast!

@ cheers Damo

@ TT since christmas I've had some major issues with my teeth and its takin a big toll on attuide and diet being awake in pain and really niot being able to afford to fix until now, so have booked in next friday and hope to sort this out. and hope for a good Bbro outing,

Translation: Red Machine won the $50 :grin:

:grin: :grin: I didn't say that above now did I..... :-s

[BarBrother]

I think if you check the previous posts it was me that raised the idea :shock:

On a serious note VP.

Any programme and every program works but you need to follow it through.

The only way you will ever find out whether a program works or not is to follow it through as planned and then review it and go form there.

Programmes may differ in the way they go about strengthening up the 3 lifts but for all of the programs be it strength, hypertrophy, conditioning etc there are 2 key aspects which do not change Hardwork and Adherence if you cannot commit yourself to do those things then you will struggle whatever program you attempt.

Best of luck with your 5/3/1. When you stick through it and work through it you will be suprised what you can accomplish :wink:

[Viking Power]

I think if you check the previous posts it was me that raised the idea :shock:

On a serious note VP.

Any programme and every program works but you need to follow it through.

The only way you will ever find out whether a program works or not is to follow it through as planned and then review it and go form there.

Programmes may differ in the way they go about strengthening up the 3 lifts but for all of the programs be it strength, hypertrophy, conditioning etc there are 2 key aspects which do not change Hardwork and Adherence if you cannot commit yourself to do those things then you will struggle whatever program you attempt.

Best of luck with your 5/3/1. When you stick through it and work through it you will be suprised what you can accomplish :wink:

Cheers Andrew,

You are 100% correct, I do have trouble at present sticking to a lifting program lasting more than 5 or 6 weeks for some reason which I haven't worked out why yet its not that I am not keen or train hard. As you say find something and stick to it so 5/3/1 could be the answer at present.

So I have changed a few things to help put things on track, Fixing health issues/ teeth, new gym and maybe not post totals and take it day by day and lets hope that puts things on track :wink:

BB smash the world champs mate on a side note and let John know too go hard brother 8)

VP

[M.T]

She is a tough SOB would have been scary to think where you could have gone with it. 5/3/1 doesn't sound as mean as SMOLOV either lol

Keep up the work rate VP and you'll smash Bbro :gunfire:

[Viking Power]

She is a tough SOB would have been scary to think where you could have gone with it. 5/3/1 doesn't sound as mean as SMOLOV either lol

Keep up the work rate VP and you'll smash Bbro :gunfire:

Cheers MT yeah doesn't sound as good mean as SMOLOV but 4 week cycles will sort me better at the moment, are you still coming up saturday if so I'll see you after lunch as I have to work the morning but if I miss the squat I'll catch the bench and dead smash it mate.

Bbro will be good.... no doubt

VP

[M.T]

you bet bro can't wait! 1st one so should be alot of nerves but hey got to be done.

Cool man will meet you properly there.

M.T

[Viking Power]

you bet bro can't wait! 1st one so should be alot of nerves but hey got to be done.

Cool man will meet you properly there.

M.T

Yeah mate will make sure I say hi 8)

Week 3 - 5/3/1

Bench

done some warm up sets

working sets

95 x 5

110 x 3

120 x 1 got (4) went for five but spotted from RM 8) shit set up and shit set. :x

Dumbbell Bench

30 x 15 x 3

Bent over row

80 x 10 x 3

Standing Tricep Extension

30 x 10 x 3

Notes: maybe take eight weeks to bring it all back up again :roll: and eight weeks to set PB's done.

[bar-belle]

Notes: maybe take eight weeks to bring it all back up again :roll: and eight weeks to set PB's done.

You'll get there VP

Hey got the email.......choice!! :grin:

[Viking Power]

Notes: maybe take eight weeks to bring it all back up again :roll: and eight weeks to set PB's done.

You'll get there VP

Hey got the email.......choice!! :grin:

:nod: :nod: yes I will mate :wink: ahh good about the email 8) it is a good PDF

VP

[bar-belle]

And where were you tonight huh! :grin: :naughty:

[Viking Power]

And where were you tonight huh! :grin: :naughty:

:shifty: see you at the shed on sunday 8)

VP is signing training log off now, until he is on track with numbers again stay strong. 8)

[Traps]

Good to have you at CBC.

You and Red are going to make a brilliant training team.....just dont get him too strong!

When you posting your journal?

[M.T]

And where were you tonight huh! :grin: :naughty:

Buuuuusteeeeed :pfft:

Good to meet the Might VP on Sat, keep up the training bro