Masters Muscle - Optimass

[Optimass]

New Journal - some new goals coming in the new year. 

Not sure where I left off but a lot has happened since the March Push/Pull event in Melbourne (FitX).  That was a great weekend spent with deadlift extraordinaire BIG JOHN.  Weigh in was 115kg - class 125 open (Sub Master 34-39).  Benched 185kg and pulled 300kg (all time pb).  Being part of the CAPO crew over there for this event really got me tuned into wanting more from my training.  I had failed 300kg 3 times previously so this was a milestone for sure.   I hope they run the event again next year - would be awesome flying the flag again. 

More recently I did the CAPO Aucklands - my training leading up to this event was going extremely well and I was using 5/3/1 as a structure as it fit best with my bodybuilding training - bench and deadlift were in line to peak as I was repping 180kg(8) on bench in training and conditioning my DL to 290kg in training with ease.  My squat is a real opportunity as its always felt uncomfortable (Im 6'3 tall) - shortly after the Fitx event I had decided I need to change things up a bit and basically started from scratch with a wider stance and wanting to go completely RAW with GPA worlds scheduled to happen next year in Sydney. 

I was making good gains in rep PRs and had nailed a 240kg single 3 weeks before the comp with comfort (my RAW+ pb is 245) but unfortunatley rushed my warm up going into my opener of 220kg and tore my vastus medialis at the bottom of the squat - was pretty painful and I cant believe I managed to get the bar up and with 3 white lights.  But it pretty much blew my chances of a good total.  I did however manage (with some serious pain killers and some antiflams) to compete in the bench and got a comp PB of 185 and narrowly missed 195kg due to hitting it just on the call. 

I went to hospital the next day and got it scanned - 2nd degree tear, fortunately on the bottom of the muscle and right in the middle.  The doc told me tears generally happen along the the attachements which can make recovery sometimes more challenging.  8 weeks of rehab (3 times per week) and I got the geen light to start back into training for strength again.   The National bench champs was a good distraction and I came away with another comp pb of 195kg. 

My leg is about 95% now and Im able to throw a bit more at it.  Last week 210kg x 3 and a single @ 230kg (with wraps).  I also managed a tough 300kg deadlift a few weeks back at Les Mills.  A little shaky in transition half way through but a good confidence booster. 

Chest last Wednesday looked like this:

Bench:
2 x 60kg x 15 reps
1 x 100kg x 12 reps
1 x 120kg x 10 reps
1 x 140kg x 5 reps
1 x 160kg x 3 reps
1 x 180kg x 4 reps
1 x 120kg x 20 reps

Incline d/b 4 sets to 45kg on final x 10 reps
d/b flies 3 sets to 37.5kg on final x 8 reps
Dips b/weight 2 x 15
Tricep pushdown 3 sets to 60kg on final x 12 reps
Machine bench 2 sets @ 160kg x max rep failure / 70% ROM
Pressup b/w 1 set close grip max reps to fail.

I'm pretty happy given my eats have been clean and I normally get a bit more power coming into an event by increasing my cals and having some dirty food the day of comp. 

Body weight currently is 122kg and Im sitting roughly around 12% - 13% bodyfat. 

- no plans to compete in bodybuilding this year - I really wanted to close off a full year of powerlfiting and look to condition for a show next year - Im not sure if I'll go open or compete in masters?? but will definately be up there again.  I effectively have been recomping since the start of last year having dieted down for NABBA WFF Nationals from 128kg to 107kg over about 6-8months.  I suspect I will be a bit heavier but certainly leaner next year having kept my bodyweight/bfat% in a more mainstream zone. 

New journey starts here and now either way. 

CAPO Nationals in about 4 weeks - need to recognise Damo/Rach and the CAPO NZ board for allowing me to compete despite not making the total due to injury.  Really looking forward to this comp and then doing the Deadlift postal in December (My favorite event by far )

 

[nate225]

Great to see a new journal brother - I will be following your journey closely! You've made some epic gains in strength and physique over the last while and anyone with half a brain will be looking to learn from your experience.

Catch up soon my friend - only five weeks or so til I get to be a strength athlete again, albeit an emaciated weak one for a while lol!

I'd wish you well for your goals but I know how much thought and planning you put into things, luck don't get a look in!!

[Optimass]

Thanks bro ... only 5 weeks ... such a busy time of year.  You are going to be competitive at any weight grade I suspect Nate lol.  The Gypsy and I trained with Matthias on legs yesterday - fark hes strong.  Went pound for pound with me and he managed to stay ahead.  Hopefuly we can get him on the platform too. 

Legs Last night:

Squats

2x 12 @ 60kg

2x 12 @ 100kg

1x 12 @ 140kg

1x 6 @ 180kg

1x 3 @ 200kg belt on

1x 3 @ 220kg belt/wraps on

1 single @ 240kg belt/wraps on

Leg press 5 sets / final 2 sets:

12 reps @ 460kg

8 reps @ 500kg

Leg extensions 3 sets 65kg x 25 reps

Leg curl seated 3 sets 65kg x 25 reps

Calf Raises 3 sets rep pulses 12fRM/30 reps

..........

Legs are completely burnt today - no doms as such but wobbly on stairs and gettig in and out of the truck is a misson.  tommorow will be DOM heaven.  Walked tonight just lite 30 minutes and rolling out as best I can.  Can feel the lump in my leg but its more just an awareness - no pain. 

Looking forward to Chest tomorrow.

 

[nate225]

Offseason we're booking a bunch of training sessions in bro! Hopefully I'll be working closer to shore (job interview today - awesome while I'm carb depleting lol) & we can get some regular SFW times lined up. Maybe the new wolfs for a hit out?

Catch up Sunday bro, hopefully I won't be a spilt over mess and I can put on a decent show next to Mark & Stan!

[Optimass]

yeah for sure - my schedule about to be flipped around a bit - interviewing this week also lol.  Means could be looking to train central anyway on some days. You go well this weekend no worries .... this aint the finale and you always learn something every show that makes you better. 

 

Chest tonight:  Pecs and arms feel like they are going to explode.  Weigh in 122kg. 

Flat bench:

2 x 60kg x 15rp

2 x 100kg x 12 reps

1 x 120kg x 6 reps

1 x 140kg x 6 reps

1 x 160kg x 3 reps

1 x 170kg x 1 rep

1 x 190kg x 1 rep

1 x 180kg x 4 reps

1 x 140kg x 10 reps + 1 spotted.

D/b flyes:  4 sets / final set 40kg x 8 reps drop set into 10 reps @ 22.5kg

Dips B/weight 2 x 15 reps

Incline Smith Machine (narrow Grip) 4 sets / final set 120kg x 8 reps .. drop set into 80kg for 8 reps

Tricep pushdowns 3 sets / final set 73kg x 12 reps

close grip incline press up - 1 set of 15 reps Max failure. 

END

 

[Optimass]

This is me a week ago - this is about as fat as I want to be - Im ready to cut for sure now but want to hold out as reducing my caloric intake will have a detrimental impact on my strength.  Have no idea what it will look like as far as weight goes - but I was 107kg at the NABBA/WFF Nats last year so I would hope to be around the same again but a little leaner and fuller.
 

[HarryB]

Big as a house and in great shape. Good to see, hope they do the push/pull at fitx again next year cos I'll be there cheering you guys on!!!

[Optimass]

Cheers Harry - yes FitX is back on but word is there are only 12 slots available in each single lift and combined event.  Im still pretty sure both John and I would qualify but there are some really awesome lifters in Australia based on what we have seen in Hobart (CAPO Aus Nationals).  Will have to wait and see.

[Pseudonym]

Looking big, Opti. And still with abs and hints of striations. Impressive.

[jimmybro1]

.

[jimmybro1]

Strong pressing and squats Opti. What lifts are you going for at CAPO Nationals?

I take it the quad is back to normal now? 

[Optimass]

cheer Jimmy - My quads not 100% ... fatigues reaqlly quickly so I need to be mindful.  Strong with wraps but last night it wasn't holding out too good under 200kg - may have been an off session and I cant ask for it to perform 100% each week for sure ... but I wanted to hit my openner of 220kg without a belt or wraps last night but caught a little pain after the 200. 

Seems ok this morning just a bit tender - compression wear on for a few days and back to stretch and roller should be back in line next week.

Squat wont be 100% in 4 weeks either so may just hit the 220kg 1st attempt and leave it there - means my bench and deadlift will be more favourable.  195 bench and 290 are targets - I know I can hit 200/300 but we play by ear.  Still only eating maintinance cals each day so still have to factor in high cals after weigh in and atmoshere on the day. 

....

Legs last night:

Squats

2 x 60 x 12

2 x 100 x 12

1 x 120 x 12

1 x 140 x 6

1 x 160 x 6

1 x 180 x 3

1 x 200

No wraps or belt.  Wanted 220 for a single but damn rack keeps catching on walk out and I have to double correct and balance.  200 was no problem and to depth but I pitched a bit forward which rarely happens now and felt a twinge in my quad.  Came right after a few sets of leg press though.

Leg Press: 5 sets / last set 500kg x 8 reps

Leg extension: 2 sets / 60kg x 25 reps

Leg Curl / Seated: 2 sets/ 60kg x 25 reps

Calf raises: 2 sets/ stack 200kg I think - 12 full/ROM and 30 pulse reps each. 

Legs smashed and swole ... my compression wear much tighter last few weeks so higher rep auxilleries and squats certainly adding size.

body weight holding @ 121.5kg.

Start tapering cals this week / 27 days to go till Nats and I want to be 119kg on the day if possible.  Perhaps a bit lighter but this bodyweight is the right range for me in strength mode.  Getting lots of attention as I am getting leaner - may be the illusion of size but Im feeling great at the moment - best I have been at this weight ever perhaps.

 

[Optimass]

Looking big, Opti. And still with abs and hints of striations. Impressive.

Cheers Peso - Will post a leg shot soon then you see striations ... for last 18 years my arms and back have been my favorite body parts but lately my legs are my most exciting muscle group - I count days between leg sessions lol ...

[Optimass]

Wednesday Night

Chesticals:

2 x 60 x 12

2 x 100 x 12

2 x 140 x 6

1 x 160 x 3

1 x 180 x 4 + 2 spotted negs

D/b Flyes:  3 sets / final set 35kg for 8 reps

Dips: 2 sets / body weight 15 reps

Incline d/b press: 1 sets 40kg rep max x 15

Narrow press up leg elevated for rep Maxx 15

2 sets leg raises 20 reps

END

Quick session backing off volume slightly to allow for recovery after last few weeks.  180 + 1 rep this week so strength starting to peak which is good. 

 

[Optimass]

Friday last week: Deadlift and lite back routine

Speed reps with slow eccentric at end - Im doing this to help stablise my transition through the concentric movement - had a flow on impact on my squat this week (no tightness at all in lower back).

Deadlifts

2 x 60 x 12

2 x 100 x 12

2 x 140 x 12

2 x 180 x 6

Lat pulldown: 4 sets

Seated Row: 4 sets

Abs to finish.

 

Sunday Shoulders / Bicep

General workout - no mil press today

Front Raises: 4 sets / last set 25kg x 12 reps/ea

Bent over Lat raises: 4 sets to 25kg / last set 12 reps also

Db Shoulder Press: 4 sets to 45 kg / last set 12 reps

face pulls / super set into Shrugs 4 sets

d/b curl standing 3 sets to 35kg / last set 10 reps/ea

ezi bar/concentration curl 3 sets 30kg for 15 reps

machine curl 3 sets 60kg x 12 reps on last set.

 

Monday Legs:

Squat session - my quad has been playing up again after last week - doc says I have to wrap now until I can take some rest.  Still too close to comp to back off so will have to go RAW+. 

Squats:

2 x 60 x 12

2 x 100 x 12

1 x 140 x 6

1 x 180 x 3

1 x 220kg x 3 (wraps and belt) - easy as - no pain at all.

Leg Press 2 sets 50 reps @ 140kg

leg extension 4 sets 25 reps to 60kg

leg curl 4 sets 25 reps to 60kg

Calf raises 3 sets 12 reps + 30 pulse reps with stack

END

 

[Optimass]

had one of those session today where everything came together perfect.

Chest - Triceps

Flat BB Bench

2x 60kg x 10

2 x 100kg x 10

1 x 140kg x 5

1 x 160kg x 3

1 x 180kg

1 x 190kg

1 x 200kg - quick and clean.  still some left to spend but banking it.

1 x 100kg x 20 reps

Incline Db press 4 sets to 45kg x 15 reps

dbell flyes: 4 sets to 35kg x 8 reps

tricep pushdown: 4 sets to 45kg x 12 reps

BW Dips knees tuck forward x 15 reps

machine bench 80kg x 25 reps

shoulder press machine 80kg x 15 reps

close grip pressup x 15 reps

Blown and blasted - felt really good.  Training partner broken ... mission accomplished

 

[HarryB]

Training partner broken LOL.... well done

[Optimass]

Training partner broken LOL.... well done

Hes done well though bro - lost 10kg of fat in 8 weeks so far - comparisons are pretty cool.  Good to train with someone who has purpose

[Leeroid]

Mate some great poundage being thrown around in here. Can't wait to see you do some damage at Nationals.

[Optimass]

Mate some great poundage being thrown around in here. Can't wait to see you do some damage at Nationals.

Thanks mate - cant wait to see you hit the stage - holy shit you have come so far in the last 12 months!!!

Squats tonight - took time with it so only a few lite auxillaries:

11 days to weigh in for CAPO New Zealands National Powerlifting Champs. Body weight 121.5kg tonight - some nice easy triples banked for my squat. Still some inflammation in my quad but it's responding well to rehab and tonight it felt very clean under the bar.

Squats:

2 x 60kg x 12 rep

2 x 100kg x 12 reps

1 x 120kg x 6 reps

1 x 140kg x 6 reps

1 x 180kg x 3 reps

1 x 200kg x 3 reps (belt and wraps on)

1 x 220kg x 3 reps

1 x 230kg x 3 reps

[Optimass]

Deload week - going well - niggles have settled down now so riding it clean through to the show hopefully.  I tweaked my chest repping 180kg on bench last week so called the workout short and rested.  Has come right now and every thing seems to be in good order.

I find it hard to settle into deload but it feels good to get the rest anyway given the intensity we have been trainng at.  Im really looking forward to dropping my body weight after comp (bfat%) and aim to hit 112 - 115kg for December.  A change in training to hit the reps and cardio a bit more but will retain my 531 squat and deadlift into deadlift nationals in December also. 

 

[Optimass]

Footage of my white light lifts - narrowly missed a 195kg bench - put this down to not eating enough calories in the morning.

....

Body still a bit shattered but still managed a lite leg routine and cardio last night.  Front delts are a bit hammered this time around - and my hip has been a bit dodge but settled yesterday completely. 

Should be back into full accesories training on back this Friday - leading into a light shoulder workout on Sunday. 

New nutro plan underway.  8kg deadline bringing me down to 112kg hydrated on 1st December.

  I'm back to my modified 531 stregnth routine this coming Monday - with a new approach to deadlifts.  My goal is to pop 300 - 310 @ 112kg BW.

[Optimass]

Update:

Well into cutting mode - weigh in last night 117kg.  already an inch off my waist in two weeks.  Last week just general training as I have had issues (still) with "snapping hip syndrome" since day of comp.  Had a good day yesterday with no incidents of my hip locking - extremely painful. 

Chest last night:

Bench:

60kg x 10 x 2

100kg x 5

120kg x 5

160kg x 3

180kg x 4

Inclin d/b press: 4 sets last set failure @ 45kg x 12

flat d/b flies: 4 sets last set was a drop set: 35kg x 5 into 22.5kg x 6

Narrow decln pressup 2 sets maxx failure

Dips 2 x maxx reps to failure

2 sets 35kg d/b pullover

tricep push downs 32kg x 15 x 3

Finished 1 hour cardio. 

END

First structured bench session since Auckland event.  Feeling nicely hammered this morning.  Cardio today and abs only.  Back tomorrow should be a good one - Deadlift conditioning begins

Little progress pics:

 

[Leeroid]

Looking really good already Geordie. Do you plan on dropping much weight on this cut?

[Optimass]

Looking really good already Geordie. Do you plan on dropping much weight on this cut?

drop to 110-112kg then hold through cristmas me thinks.  May not stop cutting lol ... I want to bring my best condition to next years shows - first year as a master good year to do it.