The Olybuilder

[MARS]

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

Cheers Drizzt but it's hard to get excited about PRs when guys like you are lifting twice as much!

[Mike Zero]

Training?

[MARS]

I missed a couple weeks of gym, so stressed at the moment. I went tonight, just getting in when I can to stop my strength from dropping significantly. Will pick up where I left off over the holidays.

[MARS]

WEEK 5 | TUESDAY

Press

20 x 5 x 1

30 x 5 x 1

50 x 2 x 1

65 x 3 x 3

65 x 4 x 1

Clean

20 x 5 x 1

60 x 4 x 1

90 x 5 x 1

90 x 3 x 2

Pullup

105 x 7 x 1

105 x 5 x 1

Raise

15 x 8 x 2

Roman

90 x 12 x 1

Prep 1/5 Had breakfast but nothing else all day. Had 2 sachets of raro before heading off to the gym. Goal was to press 65 for 5.

Session 3/5 I felt like a had less stretch at the bottom of press. Think that may be due to the dislocations I have been doing. The upside is my bad shoulder felt better - only hurt a little during power cleans.

Summary 4/10 Didn't make any progress but didn't go backwards. Good motivation to keep on top of eating during the day.

[drizzt]

Good to see you back bro!

[MARS]

WEEK 5 | THURSDAY

Bench

10 x 10 x 1

20 x 5 x 1

30 x 3 x 1

45 x 5 x 2

45 x 4 x 1

Dead

60 x 5 x 1

100 x 5 x 1

140 x 1 x 1

160 x 6 x 1 PR

Row

60 x 3 x 1

70 x 8 x 2

Dip

110 x 6 x 1 PR

90 x 10 x 1

Prep 2/5 Slack on eats again. Need to head to the supo and get a proper diet going. Both my flatmates are kicking my ass at the moment.

Session 3/5 Went backwards on bench like I did with press. It may be eating but I have a feeling the dislocations have made all my pressing go backwards.

Summary 5/10 Feel alright about things. I think once I start eating more gains will come quicker. I'm going to stick with the dislocations because they seem to help my shoulder injury even if I don't get as much of a stretch reflex out of the bottom of my press movements. Will monitor situation.

[MARS]

Good to see you back bro!

Cheers big D. Your squats have gotten ridiculous since I was last on. Some sick genetics you have there, 320 looked so smooth lol

[Pseudonym]

WEEK 5 | TUESDAY

...Just like that 2-year hiatus never happened. :pfft:

[MARS]

WEEK 5 | TUESDAY

...Just like that 2-year hiatus never happened. :pfft:

Indeed. I spent the last month or so getting my strength back roughly where it was. Now to continue where I left off

A bit of a knife in the gut when you say 2 years. I could be so much further along

[MARS]

Nothing better than a bit of Dex in the morning

[MARS]

[MARS]

WEEK 5 | SATURDAY

Press

20 x 10 x 1

30 x 5 x 1

50 x 2 x 1

65 x 5 x 3 PR

Clean

20 x 5 x 1

60 x 3 x 1

90 x 4 x 1

90 x 3 x 1

90 x 2 x 1

Pullup

105 x 8 x 1

105 x 4 x 1

Raise

17 x 8 x 2

Curl

20 x 4 x 1

20 x 6 x 1

20 x 4 x 1

Extension

30 x 8 x 1

30 x 7 x 1

30 x 6 x 1

Prep 5/5 I had enough sleep. A big breakfast and lunch. The goal was to hit 65 for 5 reps 3 sets and work on my clean form.

Session 4/5 Trained from 4:00-5:30pm. I hit my goal for press but cleans were pretty poor. Head just wasn't on task. Shoulder felt OK during the session.

Summary 9/10 I'm going to do dislocations tomorrow but if my press goes backwards on Wed I'm ditching them lol. I'm guessing I weigh 90 something. The plan is to put some weight on but not get too fat. Just enough to keep the strength gains rolling in.

[MARS]

WEEK 6 | TUESDAY

Bench

10 x 10 x 1

20 x 5 x 1

30 x 3 x 1

45 x 6 x 1

45 x 5 x 1

45 x 4 x 1

Dead

60 x 5 x 1

100 x 3 x 1

165 x 5 x 1 PR

Row

75 x 8 x 2

Dip

110 x 7 x 1 PR

110 x 5 x 1

Prep 3/5 Had a really busy day. Only got breakfast in and 2 upngos for lunch. I ate 3 meals a day over the weekend though so feel like my glycogen stores weren't too depleted.

Session 4/5 Went quicker than usual, trained 8:30-9:30pm. Really annoyed how slow dumbbell bench is progressing. Now I am on top of eating it should get moving again though. Deads were ugly but I got it up. Will try remember to film next time and see where I need to improve form. Rows are starting to feel better. All in all a positive session.

Summary 7/10 Things are back on track. I have no money in my account but I have a few kilos of meat in the fridge that will get me through next week hopefully. Looking forward to press on Thursday.

[MARS]

WEEK 6 | THURSDAY

Press

20 x 10 x 1

30 x 5 x 1

40 x 3 x 1

50 x 1 x 1

67 x 4 x 3

Clean

20 x 10 x 1

60 x 4 x 1

90 x 5 x 3 PR

Pullup

110 x 4 x 2

Raise

20 x 5 x 2

Roman

90 x 12 x 1

90 x 8 x 1

90 x 6 x 1

Prep 4/5 The goal was to hit a press PR and try hit a clean PR. I ate pretty good today but not perfect so I'm giving it a 4.

Session 4/5 Trained 8-9pm. I am disappointed I didn't hit the press PR but I can't be too hard on myself. I am so stoked with how much better power cleans felt. I made some real breakthroughs in technique and approach to lifts in general. I did 20kg pullups by accident instead of 15kg. I wondered why my reps dropped - I thought I was just tired. Really happy with todays session but I reserve a 5 for perfect sessions.

Summary 8/10 All in all a solid effort. Things are progressing well and I have made some significant improvements to the way I go about things. I haven't done dislocations in a while and I won't until I start feeling my shoulder twinge again.

[MARS]

WEEK 6 | SATURDAY

Bench

10 x 10 x 1

20 x 5 x 1

30 x 3 x 1

45 x 6 x 2

45 x 5 x 1

Dead

60 x 5 x 1

100 x 2 x 1

170 x 5 x 1 PR

Row

80 x 6 x 2

Dip

110 x 7 x 1

110 x 5 x1

Preacher

40 x 6 x 1

40 x 5 x 1

40 x 4 x 1

Skull

50 x 5 x 1

50 x 4 x 1

50 x 3 x 1

Prep 3/5 Got enough sleep but didn't eat enough. Still, went in feeling energetic enough so don't think it had too big an effect on training.

Session 4/5 I filmed some lifts and had a look at my weaknesses. It's getting hard to keep making linear progress with deads. My lower back started to round after the first rep, so a few things to work on.

Summary 7/10 Continuing to progress steadily. Next week should be exciting. I will move up 47kg dumbbells for bench and hopefully be repping 70 for press on saturday.

[MARS]

WEEK 7 | TUESDAY

Press

20 x 10 x 1

40 x 4 x 1

50 x 2 x 1

67 x 4 x 2

67 x 3 x 1

Clean

20 x 10 x 1

60 x 5 x 1

92 x 3 x 1

92 x 4 x 1

92 x 3 x 1

Pullup

110 x 5 x 1

110 x 4 x 2

Raise

20 x 6 x 3

Cuban

12 x 8 x 2

12 x 6 x 1

Prep 3/5 I wasn't starving myself but I was eating well below what I should have been. Just very busy at the moment. Cooked some food up tonight though so should eat well tomorrow ready for the session on Thursday.

Session 2/5 Dragged on a bit trained roughly from 7-9pm. Was pretty weak, just had no real energy. Feels like a wasted session but I needed to go to prevent myself from going backwards.

Summary 5/10 I'm not going to beat myself up too much. Will make up for it on Thu with some intense deads :x

[MARS]

WEEK 7 | THURSDAY

Bench

10 x 5 x 1

20 x 5 x 1

30 x 5 x 1

47 x 4 x 1

47 x 3 x 1

47 x 4 x 1

Dead

60 x 5 x 1

100 x 2 x 1

140 x 1 x 1

175 x 5 x 1 PR

Pendlay

60 x 7 x 3

Dip

110 x 7 x 1

110 x 5 x 1

90 x 6 x 1

Prep 2/5 Very busy. Just got breakfast in. Plan was to get in and out and hopefully hit a pr on deads standing up after each rep rather than touch and go.

Session 3/5 Made some small improvements to my dead form and found I was stronger on db bench when pressed a bit wider. Pendlay rows felt pretty good but they need work just like everything else.

Summary 5/10 I need to stop skipping hams and abs if I want my dead to keep going up. Shoulder is beginning to play up again unfortunately. I will do some dislocations tomorrow and if I get weaker so be it. Better to press less than injure myself and not be able to lift anything.

[MARS]

WEEK 7 | SATURDAY

Press

20 x 5 x 1

30 x 5 x 1

40 x 3 x 1

50 x 2 x 1

67 x 3 x 2

67 x 2 x 2

Clean

20 x 5 x 1

60 x 4 x 1

92 x 3 x 1

92 x 4 x 2

Marine

110 x 6 x 1

110 x 5 x 1

90 x 7 x 1

Raise

20 x 7 x 2

Curl

40 x 6 x 1

40 x 5 x 1

40 x 4 x 1

Skull

40 x 7 x 1

40 x 6 x 1

40 x 5 x 1

Prep 3/5 Eating was below target but had enough sleep. Felt a bit tired from Thu.

Session 2/5 Workout took 2hrs, was helping a mate who is new to training. Went backwards on press, feels bad man. I made a few improvements to my clean which I feel good about.

Summary 5/10 So my strength has gone backwards. It's either the dislocations, not enough food or over-training. I am going to stick with dislocations and try eat more. If my strength continues to stall or decline I will reduce the workload. I would like to shorten sessions to 1hr, I think that would help me not over-train.