2017 log

[Wookie]

Good stuff.

No lifting till Wednesday.

Monday and Tuesday your workout is to buffet.

[Pseudonym]

Welcome back, Tommo! Well done on overcoming the obstacles and getting it done.
 

I just wrote this guys programming cause he asked. Do not approve of scooter throwing and such shenanigans.

Just think of it as an OHP, Wookie.

[Realtalk]

Cheers guis. 

Back into the gym tommorow to resume my training post qualifying comp. Have a small tear in my upper lat up in arm pit. Bruising ony tricep it's pretty sore but I train around it and still bring it at the comp. Nothing will stop me. Got my soft suit in the post yday along with some ammonia caps for the nats. I'll shave my body from neck down with number zero clippers and I'll look like a sick kient in it I reckon lol. Tommorow is speed deads.

"Write your Injuries in dust, your benefits in marble."

[Leeroid]

HaRdCoRe

[Gym rat]

That looks painful

[Rxx]

That looks painful

Good point Bibby I also think no pain no gain! Makes me think of this saying REALTALK VS PAIN! 

[Realtalk]

Deadlifts

60x10, 100x5, 100x5, 140x5x5

did these pretty controlled wasntva speed deadlift like was meant to be that sudden jerk/launch off the ground wouldn't be good for my lat. I max my squat on Friday and deadlift next Wednesday anyway which is more important than today's speed day so need to be right for that.

horizontal leg press (explosive)

3 sets of 10

high box jumps

3 sets of 5

 

[Wookie]

Good on you mate. The smart , restrained choices you make now will be worth it on the day.

[soundsgood]

Whatever you did at the Transform comp has created a bit of buzz Tom.   You are looking like you will do some damage in the 110s.  Its a shame Tawa has injured himself and wont be competing because he did similar total at the AKL 3 lift earlier this year.  Although his were true PB's and he ground out his maxes where as yours looked like you were going for reps.

As I told you, theres not much point trying to change classes, you're smack bang in the middle of your class now so adding a few kilo to be just under 110 is a good idea UNLESS it causes you to be too bloated and actually detracts from your lifts.  Not all weight is good weight.

By the way Wookie, you might not have thrown Scooters off bridges before but I have definately witnessed you throwing a washing machine or 2 in your time hahaha

 

[Realtalk]

Squats

barx10, 60x5, 100x5, 140x3, 180x3, 220x3, 240x1, 260x1, 220x3, 220x3, 220x3

Was hanging out to get into the gym today to SFW sInce havnt trained much this week... so hit 260 pretty comfortably I probably could got 270 but I had no spotter and I could really be bothered to be honest. just feeling really beat up with my lat and now I got sore tennis elbow which hurts setting up for squats. Anyway the 260 feels like a lot of weight on my back the decent was fine and powered out the hole and to lock out slow but steady with no real sticking point and wasn't a grind but was fucking hard work. Never done that weight before so I guess it's a PB not really overly excited with that tho the niggles and injuries on my mind more than being happy with meaningless PBs in training. If get 270 in Como I be happy if I get closer to 280 I'll be wrapped! Got some 2.5m wraps on their way which will give me more than my stretchy 2m wraps I currently got.

bench

60x10, 100x10, 100x10, 100x10 (paused)

was meant to be getting paused doubles on 170 today but my elbows just fucked from the squats I coulda done it but what is point? Just lift heavy in training for nothing except to make it sorer in Comp. Icing the shit out of the elbows.

quad and chest assistance - light high reps.

weekend off now can't wait to just not train, and rest the body. Can't wait till this Comp is over so I can train like bodybuilder for few months over summer and have no injuries I think that's what I'm gonna do. I love lifting heavy and lifting in general but two things iv come to notice is the injuries are shit, if I can manage my injures I can continue to train and gain... If Injuried it's very hard to make gains. The second is this never being satisfied shit... It's like Bodybuilders always thinking they small. I used to think a 260 squat was good, now that I done it I think it's average and  think 300 good squat. So when I get to 300 I prob think same. Same as deadlift when I hit 300 yep mean but that's old now and is crap, lots of guys doing 320... So 330-340 what u gotta get to. Setting these goals and expectations on urself isn't always a good thing. Sometimes I think am crazy lol. Have good weekend brahs.

[Pseudonym]

Setting these goals and expectations on urself isn't always a good thing.

Pretty deep, bro.

[Realtalk]

Sup guys, 

reason I not been entering as many journal entries as a few weeks ago is that iv cut down alot of my training cause coming closer to comp and to rest the body and niggles. This coming week will only be 3 training sessions, and the following week of the Comp just the one. This is abit hard for me in that I'm not used to it. Training 4 times in 14 days I don't even go that long when I'm overseas on holiday lol. But anyway...

a few of you guys (well 4 actually) have private messaged me asking what I use and what I eat each day. Ok so don't wanna talk about gear in this journal but it's just the usual shit nothing magical or secret. Only supplement I take is protein powder, multi vitamin and that 1 tub of Arnold dream which isn't reay doing f*ck all to be honest, was going to write a review on it but there is really nothing to tell. One scoop is dosage 30-45min before bed... Well as soon as I got it I took 2 scoops every night 5 on 2 off. Only things about it is tastes good and I felt like I'm in a deeper sleep then wake up for a piss at 3am and can't get back to sleep again... This was never a problem before I started using that.

as far as food goes, I don't follow any kind of plan. I always eat breakfast. Most of my training is done in the morning, around 0930-1000 is when I arrive at the gym. So breakfast is very important to me I then have lunch after training, afternoon meal, dinner and then after dinner I eat again. I don't count portions or calories but I have a fair idea of what I'm doing without mathematically knowing. everyday is different apart from breakfast which is the same and consumed at same time of between 0700-0800. Breakfast I have bowl of oats with protein powder, berries and 1 raw egg (raw egg is because I like the texture it gives the oats. Makes easier to eat) then have maybe 200g bacon, 4 eggs and couple bits of toast. Sometimes I'll have a coffee or juice too. Rest of day completely different.

so today being a non training day i still keep the breakfast the same cause this is good habit, I then had some nandos at around midday, then big chicken salad mid arvo, chicken wraps for dinner, had some icecream, yogurt and can of peaches afterwards. Serving sizes are big but not a huge amount of food. I tend to eat less on weekends cause I'm with my girlfriend who doesn't eat alot.

so that's what I ate today in pretty lax about it I only eat when I'm hungry and if I get busy I don't really care if miss food as long as it's after my training.

i not reply to u cause thought easier to just say in here than type out 3 or 4 diff times. Chur.

[Realtalk]

AM: Speed squats 

barxlots, 60x10, 100x5, 140x5, 180x3 x6 sets

leg press

 x3 sets

bench couple sets but tennis elbow sore as even on squats so I left. iced it many times throughout the day. 4pm went back to gym to do my speed bench which felt better Splitting the session.

PM: speed bench 

barxlots, 60x5, 100x5, 120x3 x5 sets

tricep extension 

20x3 sets

Apart from the tendinitis am feeling strong, not too worried about it I'm less than 2 weeks out from Comp not like its 12 weeks out.

[Realtalk]

Deadlift

60x10, 100x5, 140x3, 180x3, 220x1, 260x1, 300x0, 300x0, 300x0, 300x0....  Speed - 220x5, 220x5, 220x5

missed 300 3 times plan was to go 300, 310... Then try a 320. The pulls on the 300 were easy and fast but at slip out my right hand (under grip) every time just before lockout. Shit bars at my gym with faded grip. Not rough knurling at all. was mad at time but the bar won't be a problem at the comp. Not fussed I know I can get 300 easily. Just unhappy I wasn't able to figure out true max today.  4th rep at 300 I put on straps but only got it to knees, probably coulda got it up if had of Tryed hardest  what is point so dropped it, was Truley fatigued by now. 220kg speed reps 3 sets of 5 reps with no straps. So finished on a good note with deadlifts.

Assistance work

hamstring curl

3x20 reps

lat pulldown

3x15 reps 

seated row

3x 15 reps

 

[rapz]

Impressive lifts bro, your a strong mofo!! Oh bummer was hoping to hear some more gear talk

nice diet plan simple as, too many over thinkers these days.

[Realtalk]

Friday 

bench pause to max. Went 160 no problem elbow sore as tho... 180kg took like 6 seconds to get it down to chest, paused... And notning left to push it off at all. The tennis elbow is strong. Was meant to squat after. Went home instead.

today

came into gym this morning to do my squats I missed yday... Warm up sets. 2 sets of 4 reps 220kg, 4 sets of 4 reps 240kg. Easy as! Elbows bit sore towards the end.

might warm up well at comp and only do my 1st attempt on bench aim for 170-180 and call it a day on the bench at the comp so I can be fresh for deadlift. Dnt know if I can manage 3 heavy attempts with my elbows. So I think that's what I'll do. 

Been busy as and havnt really been training Latley which was in the plan but just sayn that's y no entries or less entries than when I began.

less is more.

[Wookie]

Those squats are way heavier than necessary given you maxed at 260. Programming called for 4x4 at 200. Regardless, you'll be recovered by comp day and thats a good sign towards a 270 at the comp.Talk soon

[Wookie]

Btw, this with the new wraps?

[Leeroid]

Squats and deads where the moneys at anyway bro but hopefully your elbow heals up by Saturday. U got ur openers sorted?

[Realtalk]

undecided at moment bro.

[Realtalk]

Speed squats

60x10, 100x3, 120x3, 140x3, 140x3, 140x3

speed beach 

60x10, 100x3, 100x3, 100x3, 100x3

flyes

4 sets of 15 reps

lat pull down 

4 sets of 10

And that's it, my last training session before my comp. All the physical work and preparation is done and now it is time for the mental preparation. Don't give a f*ck about tennis elbow I got or not 100% mended lat... I got nine lifts now that's all. f*ck the tennis elbow! f*ck the lat! SQUAT! BENCH! DEAD! HUHUHU! You know we wanna come out like a fucken savage, unleash the beast... Angry but still focused.... #READY

[GyzzBrah]

Lets go dude! Hit some solid numbers and fk everyone up!

[Realtalk]

Lets go dude! Hit some solid numbers and fk everyone up!

Bro are you coming to watch?

if not, why not?

 

 

[GyzzBrah]

Yeah bro be keen to come

[Cameron_R]

Good luck mate. Looking forward to seeing the results after all that hard work!