Big dick playa

[Leeroid]

So am I reading this right... you're only doing squats and deads on alternating weeks? Why's that?

 

That's insane, Tom! But I've no doubt you can do it. :clap:

 

We'll have to get you a Gymnation shirt. In fact, it's long overdue, so PM me your details. (Then you can tell everyone you're a sponsored athlete...)

Yep, that's correct. The reason is that my back seems to need a week to recover from heavy lifting sessions involving the posterior chain. Seem to get injured when I do twice a week and end up not being able to squat or deadlift heavy for a few weeks until the pain subsides so this way ends up being more consistent anyway. Sucks but gotta work with what I've got.

 

I'll PM you after I add sponsored athlete/GPC pro powerlifter to my FB profile

[Pseudonym]

Seem to get injured when I do twice a week

Bugger. Must be hard being such a beta, eh? :wink:

[Leeroid]

Bugger. Must be hard being such a beta, eh? ;-)

Life sure is tough

 

Bench all paused

20kg x18

60kg x10

100kg x5

120kg x3

145kg x1, second assisted

145kg x1

120kg x5

 

Bench was disappointing today. Think it may have been from CNS being a bit fried from yesterday's heavy squats.

 

Machine flyes

4 sets

 

Incline plate chest machine

 4 sets

 

Skullcrushers 4 sets

 

Face pulls 3 sets

 

Tricep pushdowns

4 sets

 

92.5kg at the gym in shoes at 4pm. So probably about 90kg morning weight. Getting heavier.

[Leeroid]

Bench

Up to 150kg x2 paused

Second set of 150kg, only got one rep and failed second

 

Chest and tricep bodybuilding exercises for 90minutes

[Leeroid]

Trained with Jimmybro today at Waikato uni rec. Was good train

Deadlift

Up to 240kg x3

[Pseudonym]

Lifts are okay, I guess, but it's the singlet that really steals the show. ;-)

 

[Leeroid]

Lifts are okay, I guess, but it's the singlet that really steals the show. ;-)

 

Wow, you can embed FB videos now. Awesome.

 

Sounds like I'm grunting but it's the guy on the other deadlift platform doing his deadlifts at the same time as me.

[Pseudonym]

Wow, you can embed FB videos now. Awesome.

Yep. Just paste the URL from the video. I'd have liked to get it parsing the actual FB embed code that FB generates from its Embed button - that would have been more user friendly - but I spent way too long stuffing around with it the other night, and couldn't get it to work.

[Leeroid]

Bench today, did arms on Friday and tris were still a bit sore

all paused

60kg x8

100kg x5

120kg x3

140kg x1

150kg x2

150kg x1

 

Plate loaded incline machine

2pps x10, 8

1 and a half pps x10, 10

 

Skullcrushers

x12, 4 sets

 

Tricep pushdowns

x15, 4 sets

 

89kg boduweight morning

[Leeroid]

Trained over in Hamilton with soundsgood last night. We did squats

60kg x5

100kgx5

140kg x5

180kg x2

220kg x3 light wraps

240kg x1 medium wraps

265kg x3 PB

280kg x1

Sick session, it was motivating as to train with someone like Hamish. Training on point to hit 290kg at nationals which puts me on track to get 300 this year. Will link vids later when I'm on computer

[Leeroid]

 

[Pseudonym]

Is that Soundsgood shouting encouragement? He obviously subscribes to the minimalist approach for training partners...

 

"Up. Yes."

 

 

 

 

(Although I much prefer this approach to those overly talkative spotters)

[soundsgood]

Hey he got it didnt he? Haha

[Leeroid]

So did deadlifts on Monday over in the mount with realtalk. Went up to 250kg and only managed to get one rep out of it. I was hoping for 3 reps.

[Leeroid]

Did bench all paused

20kg x15

60kg x8

100kg x5

120kg x3

140kg x1

150kg x2

Only just got 2nd rep of 150.

120kg x9 touch and go

100kg x9 touch and go

 

Machine flyes

x12, 4 sets

 

Tricep pushdowns x15, 4 sets

 

89kg bodyweight morning weight

 

 

[Leeroid]

Squats last night

60kg x8

100kg x5

140kg x3

180kg x1

220kg x2 (knee wraps)

240kg x1

265kg x1

 

Not the fastest rep at 265kg but it wasn't a grinder. This will be my opener next Saturday at Nationals. This was after a 11 hour shift at work with the big printer breaking down and only being able to eat twice during the whole day before training. Ended up going gym at 7pm at night. I was down to 87.8kg this morning so was down 1kg from the day before which shows how little I ate yesterday. Wlll rest today and tomorrow then go up to a single on 155kg on Monday, then some light rows and arms on Tuesday. Rest Wednesday and Thursday, weigh in on Friday and smash it on Saturday. Feeling good!

[Leeroid]

I weighed in at 82.4kg on Friday morning.

Squat

265kg good lift

280kg good lift

290kg good lift 15kg comp PB

Went for a 4th attempt, 295kg no lift

Bench

150kg good lift

155kg good lift

157.5kg no lift

Deadlift

240kg good lift

260kg good lift

Pass third attempt as back was feeling rooted. Think I had 270kg in me though.

Total 705kg. 20kg total PB.

Got 1st Junior and 4th overall male with 454 Glossbrenner points. Bench and deadlift were equal PBs.

Thanks to Pseudo for getting me a coffee before deadlifts as it was such a long day.

[Spacebound]

thats an insane squat Tom and huge total, congrats man

[Leeroid]

Video of lifts

[Pseudonym]

Total 705kg. 20kg total PB.

And looking at the old numbers in your sig, you weighed in 5kg lighter this time, too.

 

It was my coffee that did it.

[Leeroid]

My new goals are squat 300kg, bench 170kg and deadlift 280kg for 750kg total by the end of this year. Hopefully I will be invited to ProRaw in November and I will go for those numbers there. I won't be doing GPC Worlds as it costs too much which is a shame as it's in Las Vegas and that would be sick.

 

I've identified my weak links which are holding my lifts back. For the squat, my sticking point is about 4 inches out of the hole. With the wraps and my strong glutes, I have no problem getting out of the hole but when the load transitions from the glutes to the quads, they are not strong enough and causing me to stick at that point. So I won't be doing back squats for a while and focusing on heavy front squats to really build up that quad strength. Want to get a 220kg front squat without wraps. Current max front is about 180kg.

 

For the bench, my sticking point is halfway up when the load transitions from the chest to the tricep. I can get the lift off my chest so that's strong enough but my triceps are too weak to complete the lift. I'm gonna focus on close grip bench and heavy skullcrushers to try and get my triceps stronger.

 

I think I will stick with conventional deadlifts this year. My weak link is the back here so I'll be doing lots of straight legged deadlifts to build up that isometric back strength. I think I had a 270kg in me on Saturday so I should be able to put 10kg on my deadlift easily if I get my back stronger.

 

I'm gonna take this week off training heavy and just do some light arms and rowing. I'll start training properly from next week. New program will probably look like this

 

Monday

Front squat - work up to heavy set then do a couple of back off sets

Stiff leg deadlifts

Calves

 

Tuesday

Bench press

Skullcrushers and pushdowns

Core

 

Wednesday

Pullups

Barbell rows

Biceps

 

Thursday

Close grip bench press

Biceps and triceps

Core

 

Friday

Deadlift

Sumo stiffleg deadlift

Calves

 

Saturday

Bench press

Triceps
Core

 

Sunday rest day

 

As you can see, I'm gonna keep the exercise selection low and just focus on a few of the basic but proven exercises. I'm pretty amped and motivated after Nationals on the weekend to get my total up.

[Realtalk]

Nice mate look forward to seeing you go forward on this plan.

[Leeroid]

Did arms twice last week but nothing apart from that. Back was still feeling a bit niggly from comp.

 

Front squats

60kg x10

80kg x10

100kg x8

120kg x5

Back was starting to feel really niggly so I left it there. I had planned to go up to 140kg but don't want to injure myself. Might give myself another week off heavy training and get a deep tissue massage.

 

Leg extensions

x15, 4 sets

 

Leg curls

x15, 4 sets

 

Seated calf raises

x15, 4 sets

 

Bodyweight is 85kgs. Dunno why I've dropped 3kgs. I thought I was eating the same this past week. Not good.

[Leeroid]

Bench

60kg x10

100kg x5

120kg x8

120kg x6

120kg x4

100kg x6

 

Skullcrushers

15kg per side ez bar x8, 4 sets

 

Machine chest flyes

x12, 4 set

 

Dips

x8, 3 sets

 

Tricep pushdowns x12, 4 sets

 

Lateral DB raises

14kg x12, 4 sets

 

Hanging leg raises x12, 4 sets

 

Plank 1 min

[jimmybro1]

What do you think is contributing to your weight loss?

 

Back still giving you issues?

 

Those ceps grown with all that arm day errryday training?