The Olybuilder

[VanillaGorilla]

I took a couple months off and now I'm getting back in to it. I should be hitting PRs again in a few weeks. I'm doing a 3 day/week strength program at the moment. When I have a reasonable base to work with I will switch focus to acquiring aesthetics. I'll up the reps/volume and work around olympic movements - full squat, power clean, hang snatch, push press etc.

The end goal; size and powah

[VanillaGorilla]

WEEK 1 | MONDAY

Squat

20 x 5 x 1

60 x 5 x 1

80 x 3 x 1

100 x 2 x 1

105 x 5 x 3

Press

20 x 5 x 1

30 x 5 x 1

50 x 5 x 2

50 x 3 x 1

Clean

20 x 5 x 1

65 x 5 x 3

Pullup

87 x 5 x 2

87 x 4 x 1

Prep 2/5 Just got back and there is no food in the flat. Had a coffee, some upngos in the morning and a couple burgers, donut, coke after the gym. Will get some real food when we head to the supo later this week. Got plenty of sleep. Need to try keep more hydrated. Didn't stretch or warmup properly because the gym was fucken packed.

Session 3/5 Didn't push too hard, just wanted to see where my strength was. No niggles at the moment.

Summary 5/10 Good to get back in to things. I will aim for 10s when I get some food.

[drizzt]

Good stuff bro, looking forward to following this one :nod:

Good start with the Avatar and photo too :shock: Who's the Chinese guy in the photo? Looks like a beast!

[poos_n_wees]

Awesome.. You've got a journal :clap:

What are your stats and current PRs VG?

[VanillaGorilla]

Good stuff bro, looking forward to following this one :nod:

Good start with the Avatar and photo too :shock: Who's the Chinese guy in the photo? Looks like a beast!

Cheers mate, been keeping up with yours for a while. The review on those shoes is coming, they got sent to Aus accidentally :doh:

I think the lifter above is Lu Xiaojun carrying a bit more fat than usual (offseason) but I can't be sure. He competes in the 77 class.

Awesome.. You've got a journal :clap:

What are your stats and current PRs VG?

Cheers pnw, my stats when I started were:

MARCH

Weight 77kg

BF ~12%

Clean 40kg x 5

Squat 60kg x 5

Press 30kg x 5

Bench 60kg x 5

MAY

Weight 87kg

BF ~15%

Clean 80kg x 5

Squat 117.5kg x 5

Press 57.5kg x 5

Bench 90kg x 5

Hopefully I can get back to where I was strength-wise in 2-3 weeks and lean up a little for a gig I'm heading to in qtown in a month. I'm currently around 87kg at 16% or so.

[VanillaGorilla]

WEEK 1 | WEDNESDAY

Squat

20 x 10 x 2

60 x 5 x 1

80 x 3 x 1

107.5 x 5 x 3

Bench

20 x 5 x 1

40 x 5 x 1

60 x 3 x 1

80 x 5 x 3

Dead

65 x 5 x 1

105 x 5 x 1

Dip

87 x 5 x 1

87 x 4 x 1

Prep 1/5 Had a late night and didn't get any dinner in. Had a couple upngos before gym and burger after. Been starving all day. No stretching but reasonable warmup. Not enough fluids.

Session 4/5 Hit the numbers I wanted to hit. Still short of a max effort. Hip and ankle felt dodgy will hopefully not be an issue when I get shoes that allow me to go deep comfortably.

Summary 5/10 Really mad at myself but we finally got some food. Next session will be a 10/10.

[VanillaGorilla]

WEEK 1 | FRIDAY

Squat

20 x 5 x 2

60 x 5 x 1

90 x 2 x 1

110 x 5 x 3

Press

20 x 5 x 2

40 x 3 x 1

52.5 x 5 x 3

Power Clean

20 x 5 x 1

65 x 2 x 1

70 x 5 x 3

Pullup

87 x 5 x 3

Extension

30 x 7 x 1

30 x 5 x 1

30 x 6 x 1

Pinwheel

17.5 x 5 x 2

17.5 x 4 x 1

Bridge

87 x 5 x 2

Prep 5/5 French toast n maple syrup for breakfast, pie n freshup for brunch, 2 super bacon n egg burgers and a jam doughnut for post workout. Got 7hrs sleep.

Session 5/5 Hit my numbers. Knee feeling very dodgy, don't know what to do about it really. Press felt great - keeping tight made it so much easier to move the weight.

Summary 10/10 Need to get on top of the diet this weekend. Eeeasy

[VanillaGorilla]

Breakfast of champions. Oh yeeeah

[OnlyHuman]

Looks tasty :nod:

[VanillaGorilla]

Looks tasty :nod:

Yeah mate. 5 eggs worth of protein heading in to my aching traps

[samuelNZ]

Hell yeah man that looks scrumptious. Wat is it?

[VanillaGorilla]

Hell yeah man that looks scrumptious. Wat is it?

4 x Mackenzie Country Southern Grain bread

5 x size 7 eggs

Bitta mulk

Half a bottle of maple syrup

Bowl of mixed berry yoghurt

(French toast and a bowl of yoghurt)

Your journal is a good read mate, hopefully I will be posting some numbers up in that vicinity soon :wink:

[samuelNZ]

Hell yeah man that looks scrumptious. Wat is it?

4 x Mackenzie Country Southern Grain bread

5 x size 7 eggs

Bitta mulk

Half a bottle of maple syrup

Bowl of mixed berry yoghurt

Your journal is a good read mate, hopefully I will be posting some numbers up in that vicinity soon :wink:

HALF A GOD DAMN BOTTLE? :shock:

Thanks bro, but they're a long way from where I'd like them. :x

[poos_n_wees]

[VanillaGorilla]

WEEK 2 | MONDAY

Squat

20 x 5 x 2

60 x 5 x 1

80 x 3 x 1

100 x 2 x 1

117.5 x 5 x 3

Press

20 x 5 x 1

40 x 3 x 1

55 x 5 x 2

55 x 2 x 1

Pullup

87 x 7 x 1

87 x 4 x 2

Prep 3/5 Had a good breakfast but didn't get enough in during the day. 8hrs sleep.

Session 3/5 Happy I got my Squats. It was ugly but deep. I'm now at a stage where I can try hit a 120 PR. Will be another week or so before I hit a Press PR. I didn't do Cleans, weighed a ton for some reason.

Summary 6/10 Got hammered last weekend, spent the week catching up on work so gym suffered but I'm back on track. Not far from my strength before the break.

[VanillaGorilla]

I just finished a 12hr shift at uni and the last thing in the world I wanted to do was hit the gym. Then I remembered this bodybuilding motivation vid.

Session will be up in 2hrs.

[poos_n_wees]

Then I remembered this bodybuilding motivation vid.

That was an awesome watch! Food for thought :nod:

Good work on the squats.. 120kgs here we come! Are you doing a Broz inspired training split VG?

[VanillaGorilla]

Then I remembered this bodybuilding motivation vid.

That was an awesome watch! Food for thought :nod:

Good work on the squats.. 120kgs here we come! Are you doing a Broz inspired training split VG?

Yeah, it got me pumped within the first few seconds. I'm going to build up a bank of videos like that so I can watch them when I find myself making excuses.

I'm only Squatting 3x a week at the moment and finding it pretty comfortable. I have been toying with the idea of doing a classic bodypart split with no Quads day. Instead I will work up to a max Squat at the start of every session. I think starting with Squats is a good way to get your head in the game and get some adrenaline/test flowing. Low rep, heavy Squats would also give me a chance to balance my physique and let my upper body catch up while still getting stronger and making sessions exciting by having a number in my head I want to hit each day. I will have to think about it a bit more and maybe have a chat to Pman when I come to setting it up.

[VanillaGorilla]

WEEK 2 | WEDNESDAY

Squat

20 x 5 x 2

60 x 5 x 1

80 x 3 x 1

100 x 2 x 1

120 x 5 x 1

120 x 3 x 1

120 x 2 x 1

100 x 5 x 1

Bench

20 x 5 x 1

40 x 5 x 1

60 x 3 x 1

85 x 5 x 3

Deadlift

60 x 5 x 1

75 x 5 x 1

115 x 5 x 1

Dip

88 x 7 x 1

88 x 4 x 1

Prep 3/5 Had a good breakfast but didn't get enough in during the day. 8hrs sleep.

Session 3/5 First time I have had 120 on my back. Can't count it as a PR until I get 5 reps across all 3 sets but I'm reasonably happy. The real negative for me currently is my left ankle and knee. I may have to sacrifice consistently putting weight on the bar and put a little time in to technique. I'm favouring one side at the moment and I think it is putting some torsional stress on the joints in my left leg.

Summary 6/10 After playing around with swole.me I'm a lot more confident about setting up a nutrition plan with all the stuff I need in it. Food really should be the easiest thing for me to get right so I'll put more effort in to it.

[VanillaGorilla]

[VanillaGorilla]

WEEK 2 | FRIDAY

Squat

20 x 5 x 1

60 x 5 x 1

80 x 3 x 1

100 x 2 x 1

120 x 4 x 1

120 x 3 x 2

Press

20 x 5 x 2

40 x 3 x 1

55 x 5 x 3

Clean

20 x 5 x 1

60 x 2 x 1

75 x 5 x 3

Pullup

88 x 8 x 1

88 x 4 x 2

Extension

32.5 x 4 x 1

30 x 5 x 1

Pinwheel

20 x 2 x 1

15 x 6 x 2

Prep 3/5 I ate well yesterday but didn't get enough in before training today. I got plenty of sleep and have cooked up some food to eat before getting otp tonight.

Session 4/5 Despite making no improvement on the Squat I actually feel really positive about the session. I'm hindered by left leg which seems to be getting worse but I found by looking up rather than straight ahead it kept be a lot more upright and made me feel stronger through the movement. Provided I don't let things get too messy tonight I should hit a new PR on Mon.

Summary 7/10 Things are ticking along. I think the biggest thing is I don't miss a session from now on and work on getting food in on a consistent basis. Feeling pretty positive in general.

[drizzt]

Provided I don't let things get too messy tonight I should hit a new PR on Mon.

Good stuff bro, look forward to reading about your PR on Monday (because you didn't get too messy tonight :pfft:)

[VanillaGorilla]

Provided I don't let things get too messy tonight I should hit a new PR on Mon.

Good stuff bro, look forward to reading about your PR on Monday (because you didn't get too messy tonight :pfft:)

Things got out of control. Ended up on a 2 day bender. Too much drugs and alcohol in my system to train tomorrow. Will hit the gym on wed. Disgusted with what I did to my body. Ruthless fight in town at the end of the night. Need to get bigger.

[VanillaGorilla]

[poos_n_wees]

Things got out of control. Ended up on a 2 day bender. Too much drugs and alcohol in my system to train tomorrow. Will hit the gym on wed. Disgusted with what I did to my body. Ruthless fight in town at the end of the night. Need to get bigger.

Hangover 3?

Nemind VG, new week in the gym bro.. Smash it :twisted: