2017 log

[Realtalk]

Exertional Headache?

Dunno what that is will google it bro.

feels almost fully better this morning tho after my Chinese neck massage lastnight... Or coulda been my rest day yday. 

[Realtalk]

Yeah bro cheers sounds like one of those mate...

causes listed which I have lol

weightlifting, sexual activity, drinking alcohol, poor nutrition, caffeine... 

Ill stop half of those prob the first two then hopefully will go away haha

[tibbam]

Yeah bro cheers sounds like one of those mate...

causes listed which I have lol

weightlifting, sexual activity, drinking alcohol, poor nutrition, caffeine... 

Ill stop half of those prob the first two then hopefully will go away haha

Another cause is breathing...dont suggest you stop that though

[Realtalk]

Squats 

60x10, 100x5, 140x5, 180x3, 200x3, 220x2, 240x1, 215x5, 215x5, 215x5

bench press

60x10, 100x5, 140x5, 150x1, 160x1, 170x1, 160x5, 160x5, 160x5

db press 

3sets of 10

leg extension

3sets of 15

tricep extension 

3sets of 20

Headache was back today during training squats didn't really go as planned just felt off hit my 240 single easy but position of bar was far too high which caused problem at the bottom of the lift which wasn't really a problem with that weight but had it been heavier then would been problem... Mirror too close to cage fucken shit gym. Still getting used to knee wraps this lead up to comp is first time iv really ever work them. Most squatted before without wraps is 250 but wanna do more than that at comp so figure I needed them. I don't think my squat style really gains much from them tbh.. No excuses tho just SFW dats da motto

Anyway that fucked me off and wasn't gonna do it again lol too lazy so just moved onto working sets which were suuuuch a struggle dunno y just one those days. Then moved onto bench was meant to be a 175 single but did 170 and head felt like gonna fall off so moved onto my working sets at 160 when I got a second wind and felt fresh as f*ck for rest of training... Kaned the 3 bench working sets and assistance work so it's good to finish the weeks training on a high.

below is the epicily HIGH bar 240 squat and my 3rd working set on bench... Young fulla on camera did a good job of keeping the profanities off the video lol the first was swear words of anger, the second swear words of adrenaline. Enjoy..

 

[9762291220]

fuark...bench looked easy as

[Realtalk]

fuark...bench looked easy as

Shoulda seen first 2 sets lol. Lotsa ro for improvement on bench with technique and set up gonna get that down pack before comp prob next week go see somebody bout it

[FellowshipOfTheRon]

damn throwing around 160x5 like its nothing at all

[tyreguy]

Bro I know you can bench 200 lol...your just playing with us..(repped)

[Realtalk]

Bro I know you can bench 200 lol...your just playing with us..(repped)

Not sure about that one mate. That 180 touch go was easy and I dnt have much trouble pausing my weakness in the movement is probably halfway up where got a small sticking point. 180-190 is big step and going from 190 to 200 even bigger step for personally anyway. Iv never attempted a 200. I max my paused bench (training max) on Friday the 10th so this will probably be a 190kg lift and will max hopefully 200 on comp day. That's my goal anyway but will see how we go.

tbh my bench press not really impress me that much, always had a strong bench press and like most ppl it's been one of my favourite lifts since I started training. So I kind of expect myself to be good at it. Whereas squats and deadlifts I didn't start doing till I was like 23 years old after I finished competing in bodybuilding so seeing these lifts get bigger over a much shorter time frame personally impresses me more and gives me greater sense of achievement. I wish I had started them earlier as they two great movements.

anyway thanks for watching my videos and commenting in my journal bro

[fng]

howd ya date with the gyzz go 

[Realtalk]

howd ya date with the gyzz go 

Wednesday.

[Wookie]

Big raw total is all about squat and dead. Bench is important but not as much. Improving squat from 250-270 is much easier than bench 180-200 when you don't have much time. 190 should happen though.

 

Anyway, good gains already. Proud of you for not allowing ego to get the better of you too much. Any moron can max out in a gym, but its only the comp that matters.

[Realtalk]

Speed squats

barx10, 60x5, 100x5, 140x5, 180x2, 180x2, 180x2, 180x2, 180x2, 180x2 

Speed bench (paused)

barx10, 60x10, 100x5, 125x2, 125x2, 125x2, 125x2, 125x2, 125x2

leg extension (light)

3 sets 15 reps 

tricep push down (light)

3sets 20 reps

put lotsa emphasis on bar positioning for the squats and got that right just important not to rush and keep focused and get set up correctly powerful fast squats with the 180 out the hole ending up on balls of feet after each rep, bench emphasis on leg drive and just fucking shit up once bar is paused on chest. Easy workout today priming body for those movements. Speed is king.

[Wookie]

Makes me happy to see someone following my programming and actually keeping to the percentages for speed work, rather than complaining that they're too light.

[Realtalk]

All good mate, we all have our different training philosophies and different sized egos... It's abit like bodybuilders thinking they are loosing too much weight leading into a competition, when really scale weight is irrelevant to that.

i have never done a speed day in my life before this program, and I'm still learning so was keen to give it a try and see first hand what it's all about. A programme isn't a programme if you don't follow it. 

I was always going to lift a respectable total at this comp coming up no matter how I trained, but I wanted to lift a better total than what I was already capable of so asked you for a programme, not following it would be wasting your time. So thanks bro xo lol

strict press

60x10, 100x5, 100x5, 100x5

push press

120x5, 120x5

side raises 

3 sets

front raises 

3sets

behind neck press 

40x10, 40x10, 40x10

speed deadlifts tommorow then rest thurs and friday. I have my qualifier comp on Saturday for the nationals.

MF'n easy attempts which will give me 9/9 lifts, will be good practise and confidence with calls etc.

S - 220, 240, 250

B - 165, 175, 180

D - 270, 290, 305

LIGHTWEIGHT!!!!!!!!111

[Pseudonym]

This is a good journal, guys. Thank you both!

[Realtalk]

Speed deadlifts

60x10, 100x5, 140x3, 180x1, 220x1, 240x1, 240x1, 240x1, 240x1, 240x1, 240x1.... And bang on the 6th single I tweaked/strained/tore my right hand side rear delt to back insertion (at least this what I think it is will go get it check in morning whatever I can get an appointment) was meant to be 8 singles so I got to the 6th. Some resident club physical fuckwit had the only pair of bumper plates on the fucking squat bar so I was forced to use no bumper plates which are the proper oly size and instead pull from the deficit of these smaller metal 20kg plates that we have.... I mean who the f*ck puts bumper plates on squat bar for squats!? Bumper plates are for dropping!!! Not adding to the squat bar so looks like u have 5pps instead of 3pps. Some people! Not blaming that for my Injury but didn't help that's for sure.

anyway been icing it and couple ppl said prob only strain but I'm sure it's more, hurts when go through bench press movement without anything In my hands, can't get shoulder into squat position and deadlift no way. Hurts to cut my meat up with a knife and just do basic shit. Hurts to strike so I can't even drop the prick who use bump plate on squat.

Next two days are rest days. ill see what it's like on Friday and make a decision weather to carry on competing or pull pin. No point competing to make up numbers only point competing to win. It's a shame cause this was really going well and most important of all I was enjoying it and was the most motivated to train and lift that I have been in a long time. 

Deep breaths Tommo, deep breaths lol

[Realtalk]

.

[GyzzBrah]

Hope this dosen't affect your meet br0. How many days do you have between the qualifier and Nats? You planning on hitting the same numbers on both meets or improving a bit?

[FellowshipOfTheRon]

f*ck that, going out like that after all this prep just days before the qualifier :\ sucks man

[Realtalk]

Hope this dosen't affect your meet br0. How many days do you have between the qualifier and Nats? You planning on hitting the same numbers on both meets or improving a bit?

yeah it's affected it, I'm not competing anymore not going to be as strong/stronger than yday at the Comp cause of this Injury so no point competing.  I be stronger after fixed but not gonna be fixed in time and while it's getting fixed I don't want to train because that's how u stay Injuried like some ppl who are injuried at 40 from some stupid Injury they got when they were 20. When I get Injuried I stop and get fix then start up again... 1 step back, 2 steps forward. There's a tip for you young fulla.

qualifier is on Saturday natiinals are on labour weekend. You work out days... I dunno few weeks.

and yes mate I was planning on adding kilos to each lift of course... I'm not going to Max out at qualifier what the hell is the point of that? Bro dnt ask stupid questions if you are newb I wouldn't care but your following a strength program so u meant to know about peaking... U have even mentioned peaking in ur journal.

[GyzzBrah]

I peak on week 5 and deload week 6.

[fng]

so no date night then ?

[fng]

good luck with the recovery, being old I now have a few shell be right niggles to hinder me,

so quote of the day one step back, to go two forward

[9762291220]

Very informative gzyxbrh br0. What happens in week 34 though?

Realtalk you get injured a lot. Reckon daz's broscience about long term gear use weakening tendons etc has merit? Im starting to think it might