Big dick playa

[Realtalk]

oh Yep was just wondering and couldn't be bothered trying to find it. Sweet as!

[Leeroid]

Bench

60*8

100*5

120*4

135*3

135*3

135*2

Pull ups and back and chest stuff just bodybuilding style so not much point writing it.

Bodyweight was 89.4 with shoes at the gym

[Leeroid]

Didn't do deadlifts on Friday cos my back was feeling inflamed. Still a bit inflamed today so I might skip squats tomorrow too.

Bench today

20*20

60*12

100*5

120*5

140*3

140*1

Elbows a bit sore, wanted to get 3 sets of 3 but didn't work.

Back arms chest and core

[Leeroid]

SI joints still feeling inflamed so I didn't do back squats today. Program said 240kg for 3 sets of 3 with wraps but I felt like that much weight would've made my back super inflamed and might injure myself. So I just did some light front squats instead

 

Front squats

60kg x8

100kg x8

120kg x5

140kg x5

140kg x5

140kg x5

 

These were easy as, I was pleased with how effortless they were. Pretty much a deload session.

 

Leg extensions

x12, 4 sets

 

Walking lunges

x24, 3 sets

 

89kg bodyweight at gym with shoes.

[Cameron_R]

Sorry for the dumb question but what do you guys (power lifters) do for your hammies? to make sure you don't get crazy unbalanced through all the squats giving you massive quads??

 

Do hammies get hit when doing deads?

[Leeroid]

Locking out the deads works the hamstrings to an extent. I have a hamstring day where i do deadlifts, then stiff legged deadlifts and leg curls or hyperextensions. I feel sldls are the most effective for hamstrings but haven't been able to do them for a while due to inflamed lower back

[maccaz]

Locking out the deads works the hamstrings to an extent. I have a hamstring day where i do deadlifts, then stiff legged deadlifts and leg curls or hyperextensions. I feel sldls are the most effective for hamstrings but haven't been able to do them for a while due to inflamed lower back

buzzy, i find deadlifts smash my hamstrings and i am def not straight legging them. maybe im doing something wrong haha

[GyzzBrah]

Probably just because your doing a lot more volume on them maccaz.

Also your bone structure might make you get more leverage from hammies?

 

buzzy, i find deadlifts smash my hamstrings and i am def not straight legging them. maybe im doing something wrong haha

[Leeroid]

buzzy, i find deadlifts smash my hamstrings and i am def not straight legging them. maybe im doing something wrong haha

Na that's what I meant. My hamstrings cramp up after max deadlift attempt so they definitely hit my hamstrings

[Pseudonym]

Do you think it's got anything to do with the percentage of 1RM you use? On the occasions I did deadlifts as part of a bodybuilding routine (ie light enough weight to do 12 reps with), I didn't find them hitting my hammies anywhere nearly as much as I am now I'm doing under 5 reps with a heavier weight.

 

Seems to make sense that more muscles might get recruited on the heavier weight, but I haven't been doing this long enough to have an educated opinion on it.

[Leeroid]

Do you think it's got anything to do with the percentage of 1RM you use? On the occasions I did deadlifts as part of a bodybuilding routine (ie light enough weight to do 12 reps with), I didn't find them hitting my hammies anywhere nearly as much as I am now I'm doing under 5 reps with a heavier weight.

Seems to make sense that more muscles might get recruited on the heavier weight, but I haven't been doing this long enough to have an educated opinion on it.

I guess it's just the secondary movers kicking in when the loads get heavy and the lower back can't handle it on its own.

Just did back and bis today followed by core. Left elbow still sore and right shoulder niggly

[Leeroid]

Did deadlifts yesterday

 

60kg x6

100kg x5

140kg x5

180kg x3

220kg x4

First time going heavy on conventional deads in a year and these really hit my hamstrings hard. Probably could've done one more rep on 220kg but didn't want to aggravate my back 

 

Standing leg curls

x12, 4 sets

 

Seated calf raises

x12, 4 sets

[Realtalk]

Saw the video looked comfortable bro

[Leeroid]

Got otp in Hamilton on Saturday and was pretty tired today. Went gym at 6pm after sleeping for most of the day.

 

Bench all paused

60kg x10

100kg x5

120kg x3

100kg x5

 

Stopped there cos felt weak as and left elbow still sore. It's weird cos it's not the joint but a bony part on the elbow point that is really sore to the touch and hurts when elbow is in full extension or full contraction but not in between. Been the same for 2 weeks now and getting worse if anything. Also hurts if I put sideways pressure on the joint like if I want to scratch my back, it'll hurt.

 

Back and chest exercises for an hour

[HarryB]

Got otp in Hamilton on Saturday and was pretty tired today. Went gym at 6pm after sleeping for most of the day.

Bench all paused

60kg x10

100kg x5

120kg x3

100kg x5

Stopped there cos felt weak as and left elbow still sore. It's weird cos it's not the joint but a bony part on the elbow point that is really sore to the touch and hurts when elbow is in full extension or full contraction but not in between. Been the same for 2 weeks now and getting worse if anything. Also hurts if I put sideways pressure on the joint like if I want to scratch my back, it'll hurt.

Back and chest exercises for an hour

Have that same problem when I'm doing a lot of heavy pressing. Used to ice it and push through then decided not worth the tear. What helps it for me is really light really high rep push downs. And reducing my overall pressing movements for a little while. Usually a couple of weeks for me.

[Leeroid]

Skipped squats on Monday cos so joints stiff as. Did arms on Tuesday and absolutely destroyed them so they were still quite sore today which I think msy have affected my bench today.

Worked up to 145kg. Did the first rep paused which was a grinder then touch and go second rep but got stuck and had to get spotted. Pretty fucked off with that tbh. Training not going too well ATM with all these niggles everywhere.

Did 2 sets of 5 on 120 to finish

[Realtalk]

You going to change your plan bro or just stick to it and try get through the workouts? 5 weeks on Saturday... How you feeling bout progress from rotorua comp?

[Leeroid]

You going to change your plan bro or just stick to it and try get through the workouts? 5 weeks on Saturday... How you feeling bout progress from rotorua comp?

Think I'll just wing it from here on out. Have skipped too many sessions to follow the program. I'll just adjust volume and frequency to peak for comp while making sure I don't snap my shit up.

[Leeroid]

Deadlift today

60x8

100x5

140x5

180x3

230x4

Pretty happy with today. Not a bad effort. Bodyweight was 91.1 on gym scales with chucks and trackies on at 7pm at night. Think I've gained a kg or so. Been eating heaps lately.

I was doing a 4 day split for the last month but gonna go back to 6 day split and do Sunday chest Monday back Tuesday legs (alternate squats and deadlifts every week) Wednesday chest Thursday back Friday arms.

Pretty shit with doing squats and deadlifts only once every two weeks but my back can't seem to handle two heavy sessions a week. I get jealous when I see guys like Luke Shakespeare doing heavy squats then deadlifting the very next day and basically doing heavy lifts everyday.

[Skeletor]

Just started following that Luke Shakespeare to. Hes always going heavy. Like that australian strength coach. Wish I could lift like that

[Leeroid]

Bench
20kg x20
60kg x8
100kg x5
120kg x4
145kg x2 both paused
145kg x2 first rep paused
145kg x2 both touch n go

Machine chest press
4 sets

Cable flyers
4 sets

Tricep cable pushdowns
4 sets

 

Left elbow a lot better, still sore to the touch but nearly no pain when pressing. Right shoulder feeling algood too. I was pretty happy with today's effort, all sets were grinders.

[Leeroid]

Pull ups

Bw x10

Bw x8

Bw x6

Bw x5

Barbell rows

70kg x12

80kg x12

80kg x10

60kg x12

Lat pulldowns

4 sets

Bicep db curls

5 sets

[Leeroid]

Squat
20kg x8
60kg x8
100kg x5
140kg x5
180kg x3
220kg x3 knee wraps
250kg x4 knee wraps PB

 

 

Leg extensions 4 sets

Lunges 3 sets

Previous pb was 250 for 3. Legs pumped. Back felt good. Will do deadlift next Tuesday and do 240kg for AMRAP. The next Tuesday will do squats again and try 265kg for amrap, hopefully get 3 reps. Then the second to last Tuesday before I'll do deadlifts again with 250kg hopefully get 3 reps plus. Then deload the last Tuesday. Goals for Nat's is 290kg squat 160kg bench and 270kg deadlift for 720kg total in the 82.5kg class. Will set those records so they won't be touched for a while hopefully

[Pseudonym]

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

Goals for Nat's is 290kg squat 160kg bench and 270kg deadlift for 720kg total in the 82.5kg class. Will set those records so they won't be touched for a while hopefully

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...)

[Realtalk]

Getting strong bro!