Venturing in to the unknown

[tinytraps]

Had a bit of a lay off with training the last few months; became a dad, found out Im going to be a dad again, got a promotion at work and moved into my own place with the littley and the missus.

Now that theres some stability back in the life I am looking at taking up some new challenges to get me back on track with training.

-First stop is the CAPO deadlift comp, about 8 weeks or so away.

- After that I will aim for the bench press and 3 lift competitions to be held earlier in the year.

- The biggest thing though is I will be entering a Nabba/WFF competition with some work mates in the later half of 2013. Judging by this years calender Im aiming for the counties show and who knows if I enjoy myself may give a few more a go we will see.

Over the last month or so I have been doing more conditioning type workouts ala crossfit to drop a bit of weight, cleaning up the diet Ive dropped from about 99kg to 94kg and my fitness levels have shot up. Have got only 30minutes to train a day so try and squeeze as much as I can into that time. This week was the first week back into proper weight training.

Monday - Bench, nothing spectacular

Tuesday - Crossfit

Wednesday - Squats, technique felt rusty did high bar. 95x10 a2g.

Thursday - Millitary press getting better

Friday - Deads, worked up to 130x15 raw, reworking technique here, felt it very hard in the pchain and very little in the low back. I think I will continue with the no belt to build strength back in the core.

Feels good to be back into it.

Will be working off the split

ut this should b

Mon - Bench + Chest

Tues - Squat + legs

Wed - Delts

Thurs - Deads

Fri - Gun show

Will change split around as needed but this will keep me ticking along for ages!

[tomsammce]

Congratulations mate and all the best with your goals.

[I Declare War]

Good stuff! Life sometimes throws you unexpected things eh

[OnlyHuman]

Good stuff TT.

Be reading your progress... when you finally update your journal :wink:

[startinfromscratch]

i will tx emma and tell her she never, ever, ever has grapefruit in the house

[tinytraps]

Congratulations mate and all the best with your goals.

Cheers mate. Hey you still out at Westgate Club Physical? What are the memberships like there?

Good stuff! Life sometimes throws you unexpected things eh

Certainly does! Its good to have a fresh set of goals to get that fire for training back.

Good stuff TT.

Be reading your progress... when you finally update your journal :wink:

Haha I will be keeping it updated on the regular 8)

i will tx emma and tell her she never, ever, ever has grapefruit in the house

pepper your citrus!

[tinytraps]

Week 1 Day 1 Chest

Warmed up with some incline press

Bench press 40x10 60x10 75x3 85x3 95x8 dropset 80x8 dropset 60x8

Incline barbell press 40x10x5

Incline flyes 10x10x5

done in 30 minutes

Bench felt heavy but better than last weeks effort. Trying to use more chest and less leg drive so numbers are a little down. Will bump the weights up next session for incline press. Trying to rework my technique and focus on using the target muscles instead of just throwing the weight up anyhow without control. Legs tommorow cant wait!

[tomsammce]

Sure am mate.

Yea they are normal prices, if u want a one club membership it'll be a few bucks cheaper. I'm an LPT bro not a sales consultant so I dunno the pricing system but if u want to join come in with me ill get u sweet deal.

[Ninja]

See you at the deadlift comp mate. Congrats on becoming a dad

[tinytraps]

See you at the deadlift comp mate. Congrats on becoming a dad

Yea bro gonna be a goody! Train hard 8) .

Week 1 Day 2 legs

Squats 20x10 60x5 70x5 80x3 92.5x3 102.5x20PB

Hack squat 1ppsx10x4

All I had time for. First time hitting 2pps for 20 on squats. Killed me. By the time I recovered Zit was almost time to get back to work. Going to be sore tommorrow.

[tinytraps]

Week 1 day 3 delts

Millitary press up to 50x14 paused. 40x8

Seated db press 18x10x5

Rear raise 4x20

Side raise 1x100

Not a bad session. May have to rethink training approach. If I only have 30 minutes to train may need to make better use of that time.

[bar-belle]

Good to have back in the gym bro....smash it :twisted:

[steak]

Good to have you back under the bar bro..smash it :twisted:

[tinytraps]

Road to capo deadlift champs

Deads 110x3 125x3 140x15

Seated row 5x10

Pullups 3x5

Deads felt way better today. Same reps as last week and up 10kgs. Still going totally raw low back is holding strong. 7 weeks to go and bw is sitting at about 94kg. Will aim to come under 90.

[Danomyte]

Awesome bro. Grats on becoming a dad - all the best going forward with life and lifting #TeamMNAK

[tinytraps]

Awesome bro. Grats on becoming a dad - all the best going forward with life and lifting #TeamMNAK

Cheers D plenty of challenges ahead but lookforward to them 8)

Week 2 Day 1

Bench 20x10 40x10 60x5 80x5 90x3 102.5x7 DS 80x8 DS 60x8

Incline barbell press 50x10 50x9x3 50x8

Low pulley crossovers 5x12x5

Good train, benching still feels heavy but I still manage to grind the reps out. Chest strength is on the up, really focusing on not arching hard or using leg drive is forcing the chest to compensate. Incline felt good, focused on pushing the lower back into the bench, really hits the upper chest.

after work

400m run

4 minutes grinder intervals

3 rounds all up. Ran the first 400 at 11.5kmh, second at 12.5 and third at 14.5. Good blow out, conditioning way higher than it was a few months back, plenty of room to move though.

[tinytraps]

Been hella busy over the last few weeks but have still managed some trains.

Have trained at cbc the last 2 sundays for bench night and Im loving the added intensity.

Sundays train

Bench 100x8 100x6 100x6 100x6

Jm press 20x8 30x8 40x8 45x7

Floor press 3 x failure

Delt superset 4x8

Curls 10x10

Rest was short I go you go style, the pace kills you but I think a few more sessions like this and Ill be keeping up with the EMG.

Have also done some squats and deads, best efforts are squat 140x5 raw (no belt) and 180x3 on deads. Still cramming training in but should have a lot more time to get training in from december. Will try squeeze in ME squat/bench this week and some deads depending on feel.

Bw is 94-95kg at 12% bf (7 site calliper test) so will try bump that up to 100 before cutting down again.

[startinfromscratch]

Bw is 94-95kg at 12% bf (7 site calliper test) so will try bump that up to 100 before cutting down again.

7 sites? i thought damo did the 10-site test

pretty good launch point my niggah!

[Big john]

pretty good launch point my niggah!

+1..time to get jacked and tanned 8)

[tinytraps]

WS box squat parallel box 60x5 80x5 100x5 120x3 140x1 160x1 170x1 180x1 - all raw felt good

Deads up to 180x4 - improving

Good session, happy with box squats big jump from last week. Grip was the issue with deads would of had more if I was fresh.

[steak]

the EMG approves

go well 8)

[tinytraps]

Bench 20x20xheaps 40x5 60x3 80x3 90x1 100x1 110x1 120x2 100x9 80x9 60x1

Jm press 20x8 30x8 45x8x2

Lpd 4x12

Side raise 4x12

Pec deck 3x12

Back into it after a bingey weekend, had my sons birthday and mine over the last 5days so havent done anything. Heaviest I have benched in a while and felt a bit iffy, the more time under heavier stuff the better. Triceps are gaining strength jm press felt mint. Did some pump.stuff after for dat dere fake muscle. Bw was 94 today even after the weekends beetus overload.

[tinytraps]

ME lower

Front squats up to 120x1

Deads up to 180x5

Good lunch break hit out. Fronts felt good first time doing them in a while. Hope to be back past old pb territory in a few months. Deads felt good, slow and steady process here. Will keep adding weights/reps until I get to 5 plates.

[tinytraps]

Sunday ME bench/ delts with EMG

CG bench 20xlots 60x10 80x8 90x5 100x3 105x4 110x3 115x3 (one assisted) 100x7 90x11 70x19

Millitary press 40x10 50x10 50x7 40x7

Rear delt raise 4x8-10

Side raise 4x12

Face pull 3x12

Good training in the shed tonight despite it being my 3rd bench session this week. Tris are definetly getting bigger/stronger and as a result bench is flying up. Might do some upper back today or some lower body assistance on lunch and look to hit another bench session wednesday or thursday.

[tinytraps]

Back and assistance

Lat pull down - pyramid to top set of 5 and 3 then back down, 8 sets in total

Db row - 3x8x50kg slow eccentric

Seated row 3x12x54kg

Bicep curl 3x8x14kg

Done on lunch break. Have got a bit of an issue with right shoulder on wide grip pulldowns brought grip in a bit made it more comfortable. Got a good pump on for a 30 minute hit out. Will be doing a bootcamp tommorow so may sneak in some cheeky safety bar squats before hand.