Panzer Journal

[Panzer]

First night of a 4 x 3 week smolov cycle. Sep 9th is North Island Bench so here we go.

Week 1, Day 1

Bench Raw

6x6x112

Squats

5x5x150

DB Rows

3x5x50

BB Curls

3x5x47

Comments

Right shoulder has a slight tweak in it but I was able to largely ignore it. Will be wise to ensure I keep my shoulders and elbows in good working order over the next 10 weeks so will ramp up the pre-hap on both.

Adjusted the programme a little after a few conversations with Steak. Increased weight and lowered volume in squats for example. Will continue to tweak it to ensure maximal focus on the bench.

Good start.....looking forward to Wednesday!

[Big john]

Will continue to tweak it to ensure maximal focus on the bench.

spoken like a true bench specialist

[hjp]

Bench specialist!! Love it. Go hard man :nod:

[Panzer]

Panzer Page updated!

https://www.facebook.com/pages/Panzer/242506112487224

Get in there and like!

[Panzer]

Where does the time go.....

Anyways...Short stint dieting, lost 5-6kg, tried Westside, good but not for me right now. Back to Sheiko training...weight loss remained. New habits learned at the very least, generally eating very clean. Mrs competing in her first bodybuilding show in May so our meals are pretty similar to minimize time in the kitchen.

9 weeks in now, began on a high volume 37, first two weeks began as low volume before I thought that wasn't enough granted I had lost strength in squat and deadlift during my dieting/westside stint. So mid way through week 2, upgraded to a high volume, then subsequently I've tacked on a 30 which upped the reps and sets even more, some nights 40-50 sets easy, on just two exercises. Looooong nights in the gym. Got 5 weeks of 31 next, then 32 for peaking, or so they say.

Changed gyms, opposite work now so I can get in early and leave before it gets dark at least.

Will compete in CAPO this year, love or hate it, I'm keen for some multiply gear antics. This will alienate all you raw purists I'm sure but I'm keen as chips to see what is possible. I've got some briefs and a new shirt on their way...shirts custom so probably still getting stitched together, hence will probably not be ready for the April Bay of Plenty comp. So June/July it is, bench in July is the highlight, hopefully I can top the 260 I did last year, hope....well I should be saying 'should' be topping granted it's a 2 ply custom shirt. But we'll have to wait and see won't we.

Testing next Wednesday, mostly raw, although might add some wraps for the squat, see if I can push out a little extra. Wraps force me into a better setup and I don't tend to bloody pause at the bottom like I do for my raw lol.

[Big john]

what short of gear setup you looking at bro?

[Panzer]

To start with, a double ply custom shirt and some predator briefs. Would have liked to have got a full squat suit but the above will have to do for now. Should get abit of pop out of the briefs, and the shirt, well....can't wait to groove that bad boy in.

[Panzer]

5 week testing last night - 240/170/250. All raw, should have used the wraps for the squat. Still getting used to Les Mills, the best squat racks, who knows how to spot, etc....so slightly off my game for the squat, oh well....next time. Bench and Deads felt good, probably 95% there.

Reset maxes on spreadsheet, hitting a Sheiko 31 next. Hopefully gear arrives in next 5 weeks, if so, will wait until I've finished the 31, then start one of Dave Tates 13 week equipped programmes....or a Metal Militia, or a smolov Jnr, or a Sheiko 32 as originally planned...undecided.

Should be interesting putting a shirt on at the gym, hopefully someone's gonna help me otherwise I'm going to look like an escaped mental patient in a straitjacket. All offers accepted, will travel if required! Getting that shirt sitting right is vital.

[Android]

5 week testing last night - 240/170/250. All raw, should have used the wraps for the squat. Still getting used to Les Mills, the best squat racks, who knows how to spot, etc....so slightly off my game for the squat, oh well....next time. Bench and Deads felt good, probably 95% there.

Reset maxes on spreadsheet, hitting a Sheiko 31 next. Hopefully gear arrives in next 5 weeks, if so, will wait until I've finished the 31, then start one of Dave Tates 13 week equipped programmes....or a Metal Militia, or a smolov Jnr, or a Sheiko 32 as originally planned...undecided.

Should be interesting putting a shirt on at the gym, hopefully someone's gonna help me otherwise I'm going to look like an escaped mental patient in a straitjacket. All offers accepted, will travel if required! Getting that shirt sitting right is vital.

didn't see you yesterday was in just after 4 and out of there by 5pm though, might have been too early mate. Nice lifts

[Panzer]

didn't see you yesterday was in just after 4 and out of there by 5pm though, might have been too early mate. Nice lifts

Must have just missed you bro, was in just after 5ish

No worries, will hit you up next time!

[Panzer]

Missed Friday's workout as was still sore from the Wednesday session plus took the day off from work so spent it with my youngest son instead, day on the beach, etc.

Went in to the LM Takapuna today, not bad.....was empty give or take with the exception of Big Nate Williams. Gave a few of the machines a go as it has been years since I did any of that sort of thing. Before I started on the machines I did a few dumbbell bench presses. Has also been awhile and I noticed they had some 60's so thought why not, did a few sets of 4-5 on those just to feel something different to the usual. Pity they didn't have any 70's or 80's like BTS had in the old days, although those things are awkward as hell to use.

So onto the machines, lying leg curl, shoulder press, cable cross over, bicep curl, tricep extension. Typical powerlifter though, lifted as heavy as the machine would allow bar a few. Loved it! Gonna ensure I incorporate into my routine's from now on.

Monday is the first day of template 31, week 11 all up but week 1 of that template. It's two rounds of Squat and Bench, first round of bench is 10 sets of 50-85%, then 5 sets of squatting, although the last set at 70% has 2,4,6,8,7,5,3 as the reps.....not entirely sure what to do there. Then another 7 sets of benching at 50-65%, then another 7 sets of squats at the same %. A few flies, a few GM's....and done.

[Panzer]

Week 1 of Sheiko template 31, Week 11 of Sheiko Training....

Hard workout this one, lulled into a false sense of energy throughout the day, had forgotten my drink bottle so only a few glasses of water and no pre-workout stims, figure I could go without comfortably....

Wrong.

What could have been a 2hr workout, even less potentially.....was 3 hours.

10 sets of bench 50% - 85%

10 sets of squat 50% - 70%

7 sets of bench 50% - 65%

5 sets of flies

7 sets of squat 50% - 65%

5 sets of GM's

Finished around 8:30, no bus to the coast till 9:15....home by 10:30....long day.

[Panzer]

Just arrived, Inzer Predator Briefs, can't wait to give these a go!

[Panzer]

Just arrived, Inzer Predator Briefs with grid stitching.......boom!

[Panzer]

Wrecked from Monday still...case of the Sheiko flu perhaps? Case of harden the fck up? Cumulative fatigue......a Sheiko reality.

Wednesday is Deads and Bench

Usual stretching and warm ups, focused on adductors, piriformus, flexors, rotators. I use their foam rollers for some myofascial release, but it just sinks into the ground under my fat ass. Will get my own from Mitre 10 and do at home.

Deadlift to knees 7 sets 50% - 70%

Bench Marathon 20 sets 50% - 85%

Deads from boxes 8 sets 60% - 90%

Flies

GMs

Lunges

Took a good serving of C4....much better than without.

[Panzer]

Good night of squattin and deadliftin...

Usual warm ups, stretches

9 sets of Squats 50-85%

11 sets of Bench 50-85%

6 more sets of Squats 55-75%

French Press

GMs

Sat - Takapuna LM

Bicep curls

Tricep push downs

Leg Curl

Shoulder Press

Calf Raise

[Panzer]

Summary of week:

Monday:

Squats n Bench, good workout although hard going as hit the weekend work to hard, I need to taper that off abit. Enjoy the old bodybuilding stuff a little too much lol.

Wednesday became Thursday because of work commitments. Deads felt really good....I went back to some old advice from Big John about twisting the bar as you grab it, made a huge difference. Benching felt good....left shoulder a little sore but it's been like that for weeks now, managing to work around it pretty effectively.

Friday: Squats n Bench, good workout....long...in fact the whole week as been higher volume than weeks gone. Bench good, shoulder felt fine. Squats hard going initially, my lower back is still playing up but some good stretching sorted it.

Slowly starting to tune the crowds out.....it's not easy eh. Feel more in the zone when I feel I'm on my own.

Asked Gazza about a LM Powerlifting comp, he said he wishes....LM hate those sorts of things, don't even like the bodybuilders...shame, but at least know not to approach them.

Gave some advices to some young fella's on their squats, terrible form.....got to say something.