The Olybuilder

[VanillaGorilla]

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:

Thanks for the motivation pnw I appreciate it! I like the new avi even though you are probably in better shape than the girl trapped inside!

[MARS]

My last username was a bit of a mouthful so I've changed it to the Roman God of War. After my last post in this journal I had a string of red cards, gigs, 21sts and training went out the window. I'm finally back where I was though. I'm now training with 3 other fellas who are a lot stronger than me and it's a great environment. I look forward to seeing where I go in the next few months.

Here is an interview with one of the badest men in weightlifting

[MARS]

WEEK 3 | MONDAY

Squat

20 x 5 x 1

50 x 5 x 1

70 x 3 x 1

110 x 2 x 1

120 x 5 x 3 PR

Press

20 x 5 x 1

40 x 5 x 1

57.5 x 4 x 1

57.5 x 3 x 2

Clean

50 x 3 x 1

77.5 x 5 x 3

Crunch

88 x 10 x 3

Prep 4/5 I ate well yesterday but didn't get enough in before training today. I got plenty of sleep. I attempted the Agile 8 routine before training today, I'm in the process of getting a foam roller.

Session 4/5 My niggley left leg didn't bother me much today. I have widened my stance a little so it's fantastic if that's fixed it. Press was weak, 55 went up easy last week. I think the red card on Fri and skipping a session is to blame. Hopefully I will get the reps this Fri.

Summary 8/10 Like I said I'm in a much better environment now. I'm training with good group of guys and I actually enjoy heading in. Training solo is a completely different ball game. I have no real niggles at the moment, my nutrition is all right, everything is headed in the right direction.

[crazyfacials]

gj on the PR , keep it up dude

[MARS]

gj on the PR , keep it up dude

Cheers mate.

Just a quick vid I took to look at my form from last week.

[MARS]

And a press vid for reference

[drizzt]

Nice vids bro, squats looked easy, bit more in the tank there :nod: Lovin' the music too, and the shoes! What are they, Tri-stars?

[MARS]

Nice vids bro, squats looked easy, bit more in the tank there :nod: Lovin' the music too, and the shoes! What are they, Tri-stars?

Yeah I was just getting my strength back so it was pretty comfortable. My GF accidentally wiped all the music off my Ipod so all my videos will be to the "Natures Best" soundtrack :pfft: It's good though, I like to promote NZ music. The shoes are the Adidas Power Perfect IIs. I filmed the unboxing and did a review on them but deleted it when one of the girls wanted to borrow my camera because I knew they would give me assholes

[tinytraps]

gj on the PR , keep it up dude

Cheers mate.

Just a quick vid I took to look at my form from last week.

Good squats dude! Lock your knees out and push your hips through fully at the start having soft knees and hips isnt the best plan when it comes to squatting decently.

And a press vid for reference

Also can you press with the clean grip? I noticed you had it racked nicely then changed when the presses started. More comfortable this way?

Anywho good to see you back on track kutgw!

[MARS]

Good squats dude! Lock your knees out and push your hips through fully at the start having soft knees and hips isnt the best plan when it comes to squatting decently.

Also can you press with the clean grip? I noticed you had it racked nicely then changed when the presses started. More comfortable this way?

Anywho good to see you back on track kutgw!

Cheers for the feedback bro. I will work on staying tight and getting that arch as I descend in to the Squat. Is that what you meant by hips through? The track pants I'm wearing are deceptive (the material is miss-shaped from squatting), it looks like my knees are bent but I'm pretty sure they are straight. I haven't fully locked them out backwards though, wouldn't that put unsafe tension on the tendons in the back of my knees?

I'm assuming you specialise in low-bar. Do the same principles apply to the sort of Squat in the video below? Bearing in mind my goal is to stay as upright as possible and my knees will come forward as I try keep the weight over my heels.

With the Press... I could Push Press from the rack position but I think the bones in my arm are too long to get under the bar and Strict Press with that grip width, from behind the clavicles.

I probably had a little too much lean back here (I was tired from Squatting) but normally I try stay more upright and touch the outside of my clavicles for each rep.

I'm pretty fresh to all of this, so if what I'm saying is completely wrong let me know. Just keep in mind I'm not trying to use Powerlifting form.

Cheers TT

[MARS]

WEEK 3 | WEDNESDAY

Squat

20 x 5 x 2

50 x 5 x 1

70 x 3 x 1

100 x 2 x 1

122 x 5 x 3 PR

Bench

20 x 5 x 2

50 x 4 x 1

60 x 3 x 1

70 x 2 x 1

80 x 1 x 1

87.5 x 5 x 3

Deadlift

60 x 5 x 1

100 x 1 x 1

125 x 5 x 1

Pushup

88 x 10 x 2

Prep 3/5 Woke up early to take my girlfriend to an appointment so missed breakfast. Got a bowl of cereal and some french toast in before training. I will cook some food up after my shower and get a little more in before bed.

Session 4/5 No niggles and another squat PR. I tried actively pulling with my hamstrings on the way down, arching more and staying tighter. It felt a lot better but it still needs work. I'll put a vid up soon.

Summary 7/10 I'm really happy I got 122. I felt flat on the way in but those technique improvements went a long way. I still haven't caught up to my pressing strength but I should be there by the end of next week.

[MARS]

[Mike Zero]

Squatting in trackies and not ripping them = fat arse fail

[MARS]

Squatting in trackies and not ripping them = fat arse fail

It's my 3rd week in mate, give me a chance to grow!

P.S the crotch has ripped in them hence the new stretchy ones 8)

[MARS]

WEEK 3 | FRIDAY

Squat

20 x 5 x 1

60 x 3 x 1

70 x 2 x 1

90 x 2 x 1

100 x 1 x 1

125 x 5 x 2

125 x 2 x 1

Press

20 x 5 x 2

40 x 3 x 1

50 x 1 x 1

60 x 4 x 1

60 x 3 x 2

60 x 2 x 2

60 x 1 x 1

Clean

50 x 3 x 1

60 x 1 x 1

80 x 3 x 1

Prep 4/5 I didn't eat till midday but then I got a reasonable amount in before training. Provided I have a good dinner I have done all right nutrition-wise today.

Session 2/5 It was a funny session today. I got 2 sets of 5 out on Squat but it was a real grind and my technique was terrible. I was going deep but dropping too fast, losing tension in my hams and falling forward. I'm going to go for 125 again on Mon but slow things right down and stay tight. I may not get 5 reps but I need to sort my form before going heavier. My arm went dead on the first set too and is only just coming right now :? . There were no 1.25s so I had to go for 60 on Press. I took too long and the boys wanted to leave early so I ended up having a pretty useless session.

Summary 6/10 Despite today being a bit of a waste of time, I did have a go with weights I haven't tried before. Monday will hopefully be a better workout.

[MARS]

WEEK 4 | MONDAY

Squat

20 x 5 x 2

50 x 5 x 1

70 x 3 x 1

100 x 2 x 1

125 x 3 x 2

125 x 1 x 1

100 x 5 x 1

Bench

20 x 5 x 1

50 x 5 x 1

70 x 3 x 1

90 x 5 x 3

Deadlift

60 x 5 x 1

100 x 2 x 1

130 x 5 x 1

Pushup

93 x 10 x 1

98 x 10 x 1

Prep 3/5 Muffins for breakfast, pie + 2upngos at uni, mince/pasta/cheese before gym and a litre of milk post workout. Not enuff of dat dere protein.

Session 3/5 I had a go with 125 again, slow and deep. I got stuck at the bottom after the first rep on the 3rd set and bailed out of it. Bench felt solid. Deadlift went ok.

Summary 6/10 The fellas reckon I should strip my Squat back and work back up with better form. I now have a much firmer idea of what I want it to look like so I will work out what weight I need to knock it down to on Wed. Feels like I'm going backwards but I will shift my focus to my pressing/pulling in the mean time. I am now the strongest I have ever been pressing-wise. Bring on the PRs

[MARS]

Don't know what Angus is up to in the 2nd clip

[MARS]

Flat out with tests and assignments. Strength won't go anywhere in a week. Will resume next Wed.

[MARS]

.

[MARS]

WEEK 4 | WEDNESDAY

Bench

20 x 5 x 1

50 x 5 x 1

60 x 3 x 1

70 x 2 x 1

90 x 1 x 1

92.5 x 5 x 3 PR

Dead

60 x 5 x 1

90 x 3 x 1

135 x 5 x 1

Pushup

105 x 8 x 2

Prep 2/5 Got breakfast in. Started taking a cheap multi and some fish pills each day. Just have to cut the beer and smoking post-workout.

Session 4/5 I'm stoked with how fast my Bench is progressing. It will be a big day for me when I reach 100. I did some Squat technique stuff but it still feels gammy. I did some reading and the dead arm was nerve damage I think. I am giving that time to heal and working on maintaining my arch at the bottom of the Squat.

Summary 6/10 Things are moving along nicely. I'm paying more attention to nutrition now, even though I ate poorly today. I've cooked up some veges with my meat which I'll get in to when my stomach settles a bit.

[MARS]

WEEK 4 | FRIDAY

Squat

20 x 5 x 1

60 x 3 x 1

70 x 3 x 1

80 x 2 x 1

90 x 1 x 1

100 x 1 x 1

110 x 5 x 3

Press

20 x 5 x 1

30 x 4 x 1

40 x 3 x 1

50 x 2 x 1

60 x 5 x 3 PR

Clean

30 x 2 x 1

60 x 2 x 1

80 x 3 x 5 PR

Row

60 x 8 x 1

65 x 8 x 2

Extension

30 x 10 x 2

30 x 8 x 1

Curl

30 x 10 x 2

30 x 8 x 1

Prep 2/5 I got breakfast and a meal in before training. My piss is a fluro yellow now from the vitamins. I need to drink more water, I don't want gallstones. I nearly fainted after the bike ride home I have pretty much starved myself today. I had a sleep and didn't realise how long I had gone without eating.

Session 5/5 I'm stoked with training today. I got two PRs and finally worked out where I was going wrong with my Squat. My Power Clean technique has improved significantly after watching a video on it and I've got the one plate Press ticked off.

Summary 7/10 I have to work my Squat back up now but I feel really positive about things. The form issues holding me back are beginning to go away now I'm focusing on them. Really light-headed right now, off to get some food and have a shower.

[Old Bull]

Good week Bro 3 PBs well done your hard work paying off.

[MARS]

Good week Bro 3 PBs well done your hard work paying off.

Cheers OB, gotta love them newbie gains!

Poor lighting in this video. Lots to improve on. I want to devote a decent amount of time to learn the movement properly but I'm really enjoying my current program so I'll hold off on that for a little while.

[MARS]

WEEK 5 | MONDAY

Squat

20 x 5 x 2

50 x 5 x 1

70 x 3 x 1

80 x 2 x 1

90 x 2 x 1

115 x 5 x 3

Bench

20 x 5 x 1

50 x 5 x 1

70 x 3 x 1

95 x 5 x 3 PR

Dead

60 x 5 x 1

90 x 3 x 1

110 x 2 x 1

140 x 5 x 1 PR

Prep 2/5 Had a ciggie and water as my pre-workout shake. Got one meal in round 2pm and breakfast was good. Instead of maple syrup on the french toast I just poured yoghurt on and it went down well. Should save my teeth in the long run.

Session 3/5 Felt flat, stiff and tired but still hit 2 PRs. The 5th rep of the last set for Bench was a grind so 97.5 on Fri will prob feel pretty heavy. Deadlift felt like a real exercise for the first time today. I sort of increased it at the same rate as my Squat but now it has pulled away it feels pretty heavy.

Summary 5/10 I am so stressed with uni at the moment I'm not to fussed how training goes and making sure I've prepared properly. As long as I get in there 3x a week I'll be happy. Will chuck a vid up when I get a some free time.

[drizzt]

Smashing it bro! Good stuff :clap: Gotta be happy with PRs however they come :nod: