Panzer Journal

[Panzer]

Hi all

I've been reading a few of your journals so it's time I did the same.

Panzer, real name Greg, 34, 115kg.....something high in terms of bodyfat but lowering that will be another journal and not really a priority while I still sit in the 120kg class.

I've been into weights from my teens but only Powerlifting since about May 2010. Thinking back strength was always my favourite but I was distracted with the quest for leanness as all of the gyms I went to....if you didn't have a 6 pack...you weren't hitting it right.

I'm at CBC with Steak and co.....best gym I’ve ever been to by a long shot, can maintain my beetus for optimal strength and laugh at the smedium wearing, mirror mirin boys. Full support from everyone and an environment that demands 110% each and every workout, day in, week out, month on.

Started off with a fairly good foundation of strength but was out of condition and technique didn't exist. Slowly getting there with technique now and finding I'm fairly well conditioned now for the long hours in the gym that powerlifting demands.

Been through Sheiko 29 a couple of times (first couple of weeks a year ago about 3 times before weak immune system failed me and I packed it in!) a low volume Sheiko 37, including some Bulgarian casual max training, some 3RM max effort stuff + Metal Militia and as of today, a high volume geared Sheiko 37. I've done a little work in gear, took to the shirt quite well but not so much the squat and deadlift suits. Got a couple of F6 shirts, including a new F6 as of a couple of days ago, a super cent as of yesterday but no deadlift suit.

Current comp condition efforts below

Squat: 230kg

Bench 220kg

Deadlift 240kg

Good for more, did a 235kg bench a couple of months back and a 240kg squat one of Steak's old suits. But it didn't happen officially and that 235 bench wouldn't have got 3 whites so we'll stick with the above until proven otherwise.

Goal this year is 280/250/280....long term 400/350/400 (why not)

Very short term is the March 3rd Novice

But at Coast we don't talk about it......

Super Cent efforts tonight....will post up how that went

[startinfromscratch]

cherry popped! this will be a good journal 8)

[steak]

[Phedder]

Good to see you start up a journal mate, might catch your super cent efforts tonight

[Panzer]

If I have any energy left after getting it on.......sure!

[Big john]

is this real life?, panzer has a journal!

[Panzer]

This is for real Bro.....can you dig it....

[Big john]

This is for real Bro.....can you dig it....

[Panzer]

All about the Centurion tonight.

Warm up

1 x Bar x 10

1 x Bar x 10

Piri and flexor stretching

Squat (Belt and knee sleeves only)

1 x 60 x 5

1 x 100 x 3

1 x 140 x 3

1 x 180 x 1

1 x 200 x 1

1 x 200 x 1

Enter the Centurion (plus belt plus knee wraps)...its tight but I could probably go a size down for comp tight it seems.

1 x 200 x 1 (some depth but still a way to go)

1 x 220 x 1 (same as above)

1 x 230 x 1 (touched the plate sitting on the box)

1 x 230 x 1 (another touch to the plate)

1 x 240 x 1 (same as above)

1 x 250 x 1 (removed the plate and hit the box)

Gotta say the weight isn't the challenge, its the suit wanting to pull me forward. Tough even at para controlling the suit but first time expected.

Gonna do this weekly and hopefully have it at depth come March 3rd with who knows what weight.

Good night, thanks to Steak, Bar-Belle, Red, etc for the help!

[Big john]

nice work boss

time in the suit bro...time in the suit 8)

[Optimass]

Piri Stretch ....

:grin:

[Panzer]

Piri Stretch ....

:grin:

LOL!

[bar-belle]

Looked pretty good for your first outing in the suit 8) . Just gotta sit back a bit more and drive those knees out. You've got plenty of time before comp to get it sussed.

[Panzer]

Cool, yeah whole different world down there in the hole with the gear on.

[Big john]

Cool, yeah whole different world down there in the hole with the gear on.

hows them welts son?

[Panzer]

War wounds....yep all good, hopefully they'll scar for asthetic value.

Was hoping to achieve the puffy, blood shot eyes, capiliary busted cheek look....i.e. Steak's face...but sadly it wasn't to be.

[Panzer]

We all have shit workouts and I can't just record the good ones. I hate excuses but I need to know what went wrong... a few late nights of late (kids), Wednesday's squat efforts? Monday's bench efforts....maybe a week of geared workouts is too much? Who knows.... I felt good going into the gym, left disappointed.... but I did all my sets and gave it hell, despite the shit result.

Deadlifts, no belt, speed reps 3RM

1 x Bar x 10

1 x 60 x 10

1 x 100 x 3

1 x 140 x 3

1 x 180 x 3

1 x 180 x 3

1 x 200 x 2

1 x 200 x 1 (knew something was wrong here)

Put a belt on

1 x 200 x 1 (ok def something wrong)

1 x 200 x 1 (fck this.....moving on)

Close Grip Bench

1 x Bar x 10

1 x 60 x 8

1 x 60 x 8 (rotators aren't happy hence an extra set at 60)

1 x 100 x 5

1 x 100 x 5

1 x 120 x 5

1 x 120 x 5

1 x 120 x 5

1 x 120 x 5

ok back to some partial deads in the cage

1 x 180 x 3

1 x 220 x 3 (fail....p*ssed at this point)

1 x 180 x 1 (fail....)

Some standing shoulder pressing

4 x 60 x 8

Cable press downs

1 x 45 x 15

1 x 75 x 8

1 x 75 x 8

1 x 75 x 5

More press downs with a blue band as tendonitis in elbows flaring up again

1 x blue band x 100 (flushing)

And that was it......lick my wounds, get a few early nights, keep up the nutrition and see how next week goes. Will start that 37 next week....might be fatigued from 5 weeks of hitting 1-3RMs. Some HV Sheiko might get me back in the sweet spot

[Big john]

yet still did a heap of volume! :shock:

Verdict. CNS overload..esp if your been in the gear pushing for 3-1Rms the whole week, that shit will take a toll on the body

sometimes the mind maybe willing

but the body will be like....nek minnit :twisted:

[Panzer]

I eat....I sleep.....I hit it hard again next time

[Panzer]

Meant to be hitting Sheiko #37 but can't shake this addiction to militia...... lovin it!

Tonight wanted to start with the shirt again once I had warmed up with a few raw to see what it could do..... Thought I would start the routine by slipping it on. Found I could get it a fair way on which surprised me. Steak helped me with the rest but took 3 minutes..... not good.....have been dropping carbs lately and must have been H2O depleted as wasn't as full as last week. Never mind....had some weights to do.

Bench Raw

1 x bar x 30

1 x bar x 20

1 x 60 x 10

1 x 100 x 5

1 x 120 x 3

1 x 140 x 3

Throwing the shirt on here....noting it's not as tight as last week.

1 x 180 x 3 (2BD)

1 x 200 x 3 (1BD)

1 x 220 x 1 (touch)

Figure try 230 for a touch......didn't make it, shirt/fatigue perhaps. Still, plenty more benching to do so no time to sit and whinge.

3BD work, raw+wraps

1 x 180 x 5

1 x 190 x 5

1 x 210 x 3

1 x 210 x 3

Band work (green bands)

1 x 160 x 3

1 x 200 x 3 (got 2)

1 x 200 x 3 (got 1)

Rotators feeling shagged at this stage but left forearm feeling a little numb and grip not as tight (had this a couple of weeks back as well)

Finished off with some rotator work! Overall pleased with tonight. Will up carb intake, have been tapering off a little off late to reduce bodyfat but not prepared to reduce my bench for it lol.....will see how we go.

[red machine]

relentless attacking panzer, just check that 230 vid, just few inches off, easy weight once that shirts filled back out

[steak]

agree...get fatter 8)

[Big john]

benching like a OGSBG! :twisted:

[Panzer]

Squat Squat SQWAT tonight!

Still hacking away at the Super Cent so started off with warm ups.

1 x bar x 5

1 x bar x 5

Some stretching....yeah I know I should do more.

1 x 60 x 5

1 x 60 x 5

1 x 100 x 5

1 x 100 x 5

1 x 140 x 3

1 x 180 x 1

1 x 190 x 1

Enter the suit....got it on by myself despite the doubters...yeah I know it looked like I was having a epiletic fit in a blue straightjacket :shock:

All to the box, about 2 inches from depth I think it is.

1 x 190 x 2

1 x 220 x 1

1 x 240 x 1

Here's where coach suggested a tighter back, closer grip on the bar and improved walk out....churrr

1 x 250 x 1

1 x 260 x 1

Stopped there as spotters wanted to go home...fair enough...and yeah I'm feeling toasted but on a high from the 260! It's not there but so so close! 3-4 more weeks perhaps.

[bar-belle]

Good effort tonight Panzer :clap: it'll come keep at it...the force is strong in you! :grin: