The natty life

[tomleegolf]

Bench

20kg x10

40kg x8

60kg x6

80kg x5

Shoulder press

40kg x10, 8, 8

Deadlift sumo

60kg x6

100kg x4

140kg x2

160kg x2

180kg FAIL

Conv deads (superior suit on)

180kg FAIL

160kg FAIL

160kg x1

160kg FAIL

140kg x1

Sumo deads (belt)

140kg x3, 3, 5

Stiff legged deadlifts

100kg x10, 8, 6

DB hammer curls

11kg x10, 2 sets

Couldnt decide what to do today with all bodyparts being equally sore. At fist I intended to try out my new Inzer Rage X which I bought off John Strachan. But since I was alone I could just get it past my forearms but i couldnt get the sleeve past my elbow and seated properly. So decided to do some shoulders instead but shoulders were tired as hell fron gymnastics on wednesday so I couldnt see much point in trying to blast shoulders

Decided to do deadlifts instead. I really need to work on my groin flexibility as im not getting close enough to the bar. So i dunno which style ill use at nis since atm both styles feel similar when pulling 140/160 but sumo doesnt put as much stress on my lower back. Which is why today i did stiff leg deads with 100kgs cos my back wasnt prefatigued so i couls actually hit my hammies hard. Did first set with double overhand and the next two with alternate grip. The most weight i have previously used is 80kgs for 10 reps so was quite happy to bang out ten decent reps.

Vid of last sumo set 140kg x5

[tomleegolf]

[hhhh1]

post a gymnastics video

[tomleegolf]

post a gymnastics video

Yeah bro atm i can only do a roundoff and a front handspring but i wanns learn to do things like aerial cartwheels, back handsprings and back tucks. And i wana get proficient on the rings too cos a crucifix on the rings is just badass. Ill keep u guys updated with vids as i learn new skills

[tomleegolf]

Squat

20kg x8

60kg x8

100kg x6

140kg x2

belt and knee wraps

160kg x5 (PB)

180kg x1 (failed second)

Walkout

220kg x1

Good morning

80kg x8, 4 sets

Front squats

40kg x10, 20, 20

Bench

60kg x8

80kg x3

70kg x10

60kg x8

Close grip bench

50kg x12, 10, 8

Flyes

11kg x12, 3 sets

Will start using super cent from next week and if i cant break it in, will use superior at north islands. Will keep rage x in the bag until i get a 120kg raw bench or i wont be able to touch anything.

[Northland Powah]

mirin the gymnastics stuff. Its probably great gpp. When I was younger I used to muck around with back flip off things and do cartwheels and all. There was no where to learn up here tho. The other day I did a crucifix for like 10sec is that good?

I see you did a Smolov stint a few months ago. What did you think? results worth the effort?

[tomleegolf]

mirin the gymnastics stuff. Its probably great gpp. When I was younger I used to muck around with back flip off things and do cartwheels and all. There was no where to learn up here tho. The other day I did a crucifix for like 10sec is that good?

I see you did a Smolov stint a few months ago. What did you think? results worth the effort?

Yeah man 10 second crucifix is awesome. I cant even hold it for one on the rings. Its bloody intense doing gymnastics, the warmup exhausts your core and shoulders then you do the exercises so makes everything doubly hard. They had us doing L sits for conditioning at the end aka hanging leg raises and usually i can do 15 but last night at the end of this session my core was so fried i couldnt even do one. And when i lied down then sat up my abs would cramp.

Smolov is good but intense. I just did the base cycle and i got through it thanks to putting my classic max at 160 when my max was prob closer to 170. I was working in a physical job and not getting enough sleep so i didnt get any gains really. Didnt do the intense cycle and my raw max hasnt really moved since december when i squatted 180 with knee wraps.

Its good if you can recover between the workouts.

[Big john]

And when i lied down then sat up my abs would cramp.

i know that feel........and fuaark its terrible!

[tomleegolf]

13 minute jog to warm up.

Sumo deadift

20kgx8

60kg x6

100kg x6

140kgx3

Belt on

160kg x2

180kg Fail

180kg fail

170kg x1

1inch deficit sumo deads

Belt off

120kg x3, 2 sets

Rear delt flyes

11kg x10, 3 sets

Barbell row

30kg x10, 2sets

Passive stretching 15 mins

Hamstrings, side splits, front splits and groin

f*ck sumo deads are extremely slow off the floor, with weights upwards of 140 i can really feel my groin muscles are too weak and not keeping up. How do i strengthen these groin muscles besides from doing sumo deads?

[Panzer]

Find yourself a woman brah.....

[Northland Powah]

wide stance goodmornings have helped me with flexibility + strenght in the groin

[tomleegolf]

Find yourself a woman brah.....

Grapefruit?

Did another 3.5 hour gymnastics session last night. We did some rings and floor. It was my first time on the rings and that was pretty cool, just swinging for now and getting the feel for the rings. Its a lot harder to swing on the rings than on the high bar, with the rings you must maintain pressure at all times to keep your body straight.

After some parallel bars, we tried out the vault and we performed front tucks onto a mat. These are basically forward flips with a running start, making sure to "tuck" and grab your knees to your chest during the rotation. Its been a long time since I've done any flips on a trampoline so the first couple of tries were scary. But I quickly got the hang of them and was soon landing on my feet. Although I was landing on my feet, the coach told me that I was not "tucking" and not getting any height. He said I needed to focus on doing a jump keeping the head up, tuck, turn and land.

Then we proceeded to the floor where we did some more front tucks, the difference being there was no vault. This was quite scary doing it the first time, but it was not hard at all. My technique was still pretty sloppy and I ended up doing about 50 repetitions. I did about the same number of front handsprings too, I pretty much have these down pat now. My legs are straight throughout the movement and the feet are together when I land. Its pretty funny though, one of the boys that has been doing it for two years can't execute a clean handspring yet his front tuck is very good. And I always thought a front flip was the harder of the two.

Damien, the one that is the best out of us, did a roundoff into a back handspring into an Arabian flip which looked bloody awesome but he didn't land it properly so he tried it a second time. On the second attempt, he landed on the side of his foot and rolled his ankle so he couldn't continue training. For those of you who don't know what an arabian is, you do a backflip and in midair you twist around so that you land facing forwards, usually the arabian is preceded by a round off or a back handspring for the momentum. Here's an example:

[tomleegolf]

Squat

20kg x8

60kg x8

100kg x5

140kg x3

Superior suit, knee wraps and belt on

180kg x2

200kg x1

Belt only

100kg x20

Suit felt super tight today, couldn't get depth even on the 200kg. Was probably about an inch above parallel.

Decided to rep out 100kgs for max reps after I took the suit off. I was pretty disappointed at the fact that I could barely manage 20, I was thinking 30 because I had squatted 120kg for 16 reps a few months prior. I don't think I've gotten weaker but I haven't gotten any stronger, I really need to get into a strict schedule and stop missing workouts.

200kgs

100kg x20

[ohjoshua]

i dont like 100kg for 20 plus reps has too much to do with strength bro. thats pretty much endurance.

but gj any way, gets you breathing huh.

[tomleegolf]

Progress on my press to handstand and parallel bar handstands. Longest I've held so far on handstands is 17 seconds.

[Phedder]

Awesome stuff tom, look forward to seeing more vids. You're making me miss gymnastics, used to do a bit of tumbling a few years back (really amateur stuff though, no back handspring back tucks for me )

[tomleegolf]

Squat

200kg x2, failed third. First one really high, second parallel and third good depth

200kg x1 good depth

Think i may open on either 190 or 200 at nis. Was using superior altho i have got a super cent, dont have enough time to break that in.

[tomleegolf]

Pretty sure I f*cked my lower back as it now hurts when performing 100kg sumo deadlifts. So I just did some back extensions instead of deadlifts last night.

Diet has been crap, due to a part of me not wanting to gain weight now. I estimate my daily calories at about 2000-3000, eating about 2 or 3 big meals a day lol.

Nearly lost my virginity on Saturday night at the first party I've gone to in my life but lost my chance by being beta as f*ck lmao.

Comp is on Saturday and I don't think I'm going to break any PBs cos I'm weak as f*ck right now and I've lost like 2kgs. I think I'll open on squat 195kgs, bench 85kgs and deadlift 180kgs.

Looking a lot leaner though, skinny phaggot

[steak]

Nearly lost my virginity on Saturday night at the first party I've gone to in my life but lost my chance by being beta as f*ck lmao.

:doh:

[tomleegolf]

2012 North Island Champs

BW 69.75kgs, 18 years old U74kg Junior division

Squat (36 Titan Superior, knee wraps, belt, wrist wraps)

170kgs good lift

185kgs no lift

185kg good lift

Bench (raw)

85kg good lift

90kg good lift

95kg no lift

Deadlift (belt)

160kg good lift

170kg good lift

182.5kg good lift

Total 457.5kgs

Placing: 1st in U74kg division out of 5 competitors.

Da fuk! Such crap numbers it's so embarassing. Last week, the day after my double with 200kgs, my back was pretty sore then I practised golf everyday for two hours while doing gymnastics as well. I think this really stressed out my lower back and today, my back kicked the bucket.

On the drive there, my back was feeling pretty tight and when I started warming up, it started to stab me on 140kg squats. It really started hurting when I got up to 160kgs and with my final warmup of 180kgs, I dumped the bar from the pain. I was forced to lower my original opener of 190kgs to 170kgs. This was easy enough and so for my second attempt I wrote 185. I failed this lift. I attempted 185kgs again for my third go and just pushed past the pain.

With bench, the back didn't really affect me too much except I couldn't arch as much. No improvement on the bench whatsoever now for the past 9 months. I need help.

Deadlift was a nightmare. By this time, I felt like my back was being stabbed by needles even when standing still. I had set my opener at 180kgs but in warmups, I tried 160 but let go of it immediately as it just burned as soon as I tried to get it off the floor. I gave 160 another go and managed to grind it up like it was 200kgs. So I dropped my opener again by 20kgs to 160kgs. It was easier than when warming up. I considered passing my next two lifts but decided that I really wanted that win. 2nd attempt was 170 and this sucked balls. Barely got it up. Zane Manga deadlifted 205 for his second attempt, overtaking me by ten kgs. So I set 182.5kgs as my final lift and hoped that Zane would miss his last attempt. Honestly that last lift was the hardest lift Ive ever done, harder than the 205kgs last comp. Zane attempted 220 for his last and locked it out but took a step backwards so got it redlighted and that is how I won by 2.5kgs.

[drizzt]

Awesome work Tom! Despite the back injury, those are good numbers, and first is always handy.

[M.T]

Tom nothing to be down about there your Squats are mind boggling at that weight you should be stoked your knocking on my door and I got a good 30kgs BW on ya :oops: keep it up bro.

[Viking Power]

Good onya Tom :clap: :clap: not the numbers you were hoping for but still an awesome effort considering the pain you were in, side note learn from this and deload a little smarter next round champ.

stay the strongest

Asian Sensation

VP

[bar-belle]

Awesome work Tom! Despite the back injury, those are good numbers, and first is always handy.

Agree with Drizzt...and don't be too hard on yourself it was a good effort :clap:

[Daniel]

good lifting Tom,

rest up your back will come right.