2017 log

[Optimass]

Hit up the gpc board, they bought in quite a few oki bars, squat, deadlift and power bars, few of the crew got them, the power bar is $650 so nice to use, not sure if they still have any, but will have a contact, they are the same bars we will be using in comp

 

good bar for comp but the knurling will wreck you in training for deads.  Better to have a general purpose bar for training and build up some layers and even then block chalk the knurlings on the oki to make sure you don't strip the meat off your hands in practice.  I squatted with it tonight and it was pretty awesome - have a nice bar bruise from it grating into my traps lol

[soundsgood]

Yeah bro Courts got a spare Oki bar she will offload to you.  Shoot her a text.  I asked Paul to ask Global if they want it which would be even better for you cos you would get to use it and wouldn't have to pay but hasn't got back to me yet.

 

I think you're over rating the knurling, its not that bad Opti  

[Realtalk]

Cheers guys. Looks like April for the bars And prob take the oki off her in March at comp but will call her when back in nz.

[reddog]

Opti lay off the moisturiser mate haha

[Realtalk]

Sorry guys for lack of entries, I havnt been training since Monday just cause been busy being my last week in aus. Got home yesterday morning so now is time to get serious again. I weighed myself at the gym on my usual scales yesterday morning before training and was 103kg so that is bout 4kg down from when I left 4 weeks ago.

Sat 7th

Standing ohp

Barx15, 60x10, 80x5, 90x5, 100x5, 100x5, 100x5 (100kg sets @ 10rpe)

Cgbp

Barx15, 60x10, 100x10, 120x10, 120x10, ss140x10

(ss = slingshot. For future reference)

Standing behind neck ohp

Barx10, 40x10, 50x10, 50x10, 50x10

Db hammer curl

15x30, 17.5x30, 20x30

[Realtalk]

Low bar squat

60x10, 100x5, 140x5, 180x5, 200x5, 210x5 (10rpe), 210x4 (missed 5th rep), 180x5 (9rpe)

High bar squat narrow stance

140x12, 140x12 (both 9rpe)

Leg press

6ppsx10, 8ppsx10, 8ppsx10, 8ppsx10

Leg extension

15 reps x 3 sets

Got to be smarter with weight/rep selection, the work sets are the important sets that matter. So the 5 reps on 140kg, 180kg and even 200kg were a waste of time. If these had of been at least singles or doubles on 140 perhaps. Then there would have been more juice in the tank for the 210kg sets. For my bench tommorow I will focus on this. I want high intensity on my money lifts (squat, bench, dead, ohp) and make up the volume on my assistance leaving me and my joints less beat up.

[Realtalk]

Bench

Barx10, 60x5, 100x2, 120x1, 140x1, 160x5 (8.5rpe), 160x5 (10rpe)... Left it there which means I missed my last working set of 5 which would have been another 160kg. My elbows absolutely killing me. I got some slingshot compression cuffs which helped Lor yday which squats but the negative part of the movement on bench press is just so sore. The first reps of the set are coming down so slowly and then I get a numb ache once I pause on my chest loosing a lot of power. It's a physical and mental barrier that's hindering my training. Got a physio appointment in an hour with the bop steamers physiotherapist so hopefully he knows a thing or two more than your average physio which all they tell me to do is rest. I know rest is good but there is no guarantees that taking 2 months off and then coming back won't just flare up again. I believe there are smarter ways to do things than just rest. Hopefully try some accupunxture or dry needling.... Everyone has a diff opinion and a different experience of what worked for them. I'm glad it's a bench issue and not a squat or deadlift issue. Giving away 10kg on bench not a big deal due to injury I make my total up with squat and my deadlift.

After this I did some light machine flys and light machine press in the 20 rep range for 4 sets on each... Walked out to my car where it hurt to open my boot and drive home. I'm not getting down about it though, it's a pain in the arse but it'll be fine, early days. In pleased 160x5 is easy for my muscles and it is my elbow stopping me not being weak stopping me.

Peace out niggas!

[maccaz]

Bench

Barx10, 60x5, 100x2, 120x1, 140x1, 160x5 (8.5rpe), 160x5 (10rpe)... Left it there which means I missed my last working set of 5 which would have been another 160kg. My elbows absolutely killing me. I got some slingshot compression cuffs which helped Lor yday which squats but the negative part of the movement on bench press is just so sore. The first reps of the set are coming down so slowly and then I get a numb ache once I pause on my chest loosing a lot of power. It's a physical and mental barrier that's hindering my training. Got a physio appointment in an hour with the bop steamers physiotherapist so hopefully he knows a thing or two more than your average physio which all they tell me to do is rest. I know rest is good but there is no guarantees that taking 2 months off and then coming back won't just flare up again. I believe there are smarter ways to do things than just rest. Hopefully try some accupunxture or dry needling.... Everyone has a diff opinion and a different experience of what worked for them. I'm glad it's a bench issue and not a squat or deadlift issue. Giving away 10kg on bench not a big deal due to injury I make my total up with squat and my deadlift.

After this I did some light machine flys and light machine press in the 20 rep range for 4 sets on each... Walked out to my car where it hurt to open my boot and drive home. I'm not getting down about it though, it's a pain in the arse but it'll be fine, early days. In pleased 160x5 is easy for my muscles and it is my elbow stopping me not being weak stopping me.

Peace out niggas!

You reckon any chance squatting is causing the injury but its only becoming real noticeable when benching?

I notice since changing to low bar, elbows were hurting when benching. Obv you know a lot more than me but i found playing round with few different squat grip widths until found a sweet spot and sorted it no more bench pain. Just something to consider. Be keen to hear how physio goes .

[Realtalk]

Tues 10th

Yeah definitely bro. It started hurting in my prep for nationals in October last year I started squatting low bar and benching in the same day. Once the guys at getstrength send my bars. I'll use those every week which will take total use off my shoulders and elbows. Benching will be changing to once a fortnight now and I'll give ohp a rest. Iv always been a relatively good bench presser so I don't think I'll loose strength by dropping those days back. I could bench 180 today, if I didn't bench for 6 weeks I think I could have 180 3 weeks after that kind of thing. So why don't I stop squatting rather than stop benching? Because squatting is a better return on my time. I can add a lot more to my squat come September where my bench not as much

Will see how it goes, I update in here that is what it's for.

[jimmybro1]

Tues 10th

Yeah definitely bro. It started hurting in my prep for nationals in October last year I started squatting low bar and benching in the same day. Once the guys at getstrength send my bars. I'll use those every week which will take total use off my shoulders and elbows. Benching will be changing to once a fortnight now and I'll give ohp a rest. Iv always been a relatively good bench presser so I don't think I'll loose strength by dropping those days back. I could bench 180 today, if I didn't bench for 6 weeks I think I could have 180 3 weeks after that kind of thing. So why don't I stop squatting rather than stop benching? Because squatting is a better return on my time. I can add a lot more to my squat come September where my bench not as much

Will see how it goes, I update in here that is what it's for.

Going for that 300kg squat ? 

[FUBU]

Realtalk, you look beast mode az. Keep up the training dude.

[Realtalk]

cheers bro.

Physio yday we did some acupuncture... Physio says it's not really tennis or golfers elbow based on some tests we did and how i explained the symptoms and pain. So once acc comes through we are going for an ultrasound and getting in the gym next week to have a better look.

I been looking online and it may be "climbers elbow" (all these fucking elbows! Lol) feels abit more like this so going to give my bicep brach some massage and try some shit see what outcome is. Once I find what it is I'm sure will be easy fix.

https://secure.familyhealthtracker.com/deliver.aspx?s=sm&t=di&l=en&f=%7Bb2574e3d-7051-4e18-b1fe-ebc6e9318aad%7D&key=26dd85c28d515a89bff6d8625ddf298a

[Realtalk]

Yesterday was a day off was going to put weight vest on and walk up the mount but it just didn't happen, not enough hours in the day.

Thurs 12th

Conventional deadlift

60x5, 100x3, 140x2, 180x1, 220x1, 240x8 (9rpe), 240x5 (10rpe), 220x8 (10rpe)

So misjudged 2nd working set weight. Was meant to be 2 sets of 8. First set of 240 was sweet I smoked it was laughing afterwards. One of those sets where every single rep is perfect and gradually gets harder. Went into the 2nd set confident I could get 8 at 10rpe, this just wasn't the case though. Added a 3rd working set as the 2nd come up short on the reps.

Lat pull down close triangle grip

4 sets of 10. These weren't too heavy just controlled the entire time, short rests between sets.

Sumo sldl

60x5, 100x3, 120x10, 120x10, 120x10

Kinda unsure of how to do these but just doing it how complicated can they be. By this point I can hardly walk my lower back is fryed... So pumped!

Lying leg curl

3 sets of 15

And that was the session would of liked to get some more back assistance in there but just couldn't move might look at doing a 10x10 of bent over barbell row on an off day like I did the other week. I don't think powerlifters train their back enough, just deadlifting isn't enough especially for a big upper back. My back is great but want to keep it strong from top to bottom. It's just impossible to do on deadlift day unfortunately.

Share your guys thoughts would like to hear.

[Hu Gh]

Yeah when im doing deads I never do it on my back day as my back too fucked after deads to do bent over rows. I do deads at the start of my shoulder train and then go lighter on standing ohp e.g sets of 80kg rather than up to 100kg as the heavier sets are taxing on back too. I only train deads every couple weeks atm though so can still go heavier on ohp on days im not doing deads. Dont do them (deads) before bench though as will seriously f*ck up bench..ohp seems fine though.

[Skeletor]

Im hitting 2- 3 sets of pullups or chins after every single bench session at the mo. 4-5 times a week.  With rows one of those 5 times and none of which is on deadlift days which im doing twice a week . Im not pulling the sort of numbers you are though .  Under my recent bench program I was hitting back after every bench session to and deads on separate day.    240 for sets of 8 is good money man . Strong

[maccaz]

Yesterday was a day off was going to put weight vest on and walk up the mount but it just didn't happen, not enough hours in the day.

Thurs 12th

Conventional deadlift

60x5, 100x3, 140x2, 180x1, 220x1, 240x8 (9rpe), 240x5 (10rpe), 220x8 (10rpe)

So misjudged 2nd working set weight. Was meant to be 2 sets of 8. First set of 240 was sweet I smoked it was laughing afterwards. One of those sets where every single rep is perfect and gradually gets harder. Went into the 2nd set confident I could get 8 at 10rpe, this just wasn't the case though. Added a 3rd working set as the 2nd come up short on the reps.

Lat pull down close triangle grip

4 sets of 10. These weren't too heavy just controlled the entire time, short rests between sets.

Sumo sldl

60x5, 100x3, 120x10, 120x10, 120x10

Kinda unsure of how to do these but just doing it how complicated can they be. By this point I can hardly walk my lower back is fryed... So pumped!

Lying leg curl

3 sets of 15

And that was the session would of liked to get some more back assistance in there but just couldn't move might look at doing a 10x10 of bent over barbell row on an off day like I did the other week. I don't think powerlifters train their back enough, just deadlifting isn't enough especially for a big upper back. My back is great but want to keep it strong from top to bottom. It's just impossible to do on deadlift day unfortunately.

Share your guys thoughts would like to hear.

Few years back i learned pretty quick that i could do either a back workout or a deadlift workout but not both. My back could only give a halfass effort to whichever comes second cos weak links start breaking down like grip, forearms, and just usual fatigue from deadlifting (always did deads first cos they were priority)

I reckon deadlifts in morning then a few sets pullups/rows in afternoon would work or even better have a day every week or two for rows shrugs and other non deadlift back movements like you said just lots of rows on an off day. Even rack pulls seem ok to do in back workout cos way less exhaustion compared to deads and good for traps etc

I need to do more rows now that you mention it ..

[Realtalk]

I use wrist straps for all back work bro. I'm not fatigued from the deadlifts just my lower back gets so pumped that I literally can't hold a position where my core needs to be strong such as one arm row, bent over row, even a seater machine row is painful. It's not a pain to be worried about just a huge pump... If anyone has done running here when been on the gear you would know what a calve pump is and stops u from running... Same kind of deal.

I like that idea of doing the deaslift in the morning and the back assistance in the evening.

Good replies though guys. Thanks

[Realtalk]

Fri 13th

Standing ohp

Barx20 (wide grip), barx20 (close grip), 60x5, 80x2, 100x1, 105x1, 105x5 (10rpe), 105x5 (9rpe), 105x4 (+2 half reps) (10rpe).

Good sets on the ohp, the last set just couldn't lock out the 5th rep had 2 attempts at it both were half reps. Second set felt sweet just had the form on point pushing my head through at the right time on each rep. Think 105x5 is rep PB on that movement but I don't really take notice of rep pbs otherwise you can make a PB every workout by manipulating the weight/reps and it's really quite meaningless. All about 1rm PBs but I don't Max on ohp.

Cgbp

Barx10, 60x10, 100x10, 120x10, 120x10, 120x10

Good sets.

Wide grip behind neck ohp

Barx10, 40x10, 60x10, 60x10, 60x10

Good sets.

Tricep extension ss db bicep curl

3 sets 20 reps each exercise.

Elbow wasn't too bad on the ohp and cgbp started aching abit towards the end but iced it yday and icing it at moment so that should help as well as rolling the bicep brachialis (or whatever the f*ck it's called) with barbell end and foam roller... Which is like hell lol. May do some light 10x10 bb row tommorow morning otherwise weekend off and enjoy the sun if it's out.

[Wookie]

10's on bb row is great.

 

Glad you're working on the elbow...I still don't get how it was pretty much fine on OHP day.

[Realtalk]

Yeah dunno maybe less load being 100kg-ish... But the rpe (effort) is still the same. Bench, curls, pull ups are sore. Pull downs, ohp, extensions are ok. Which makes me think it's more bicep problem that elbow. But I will get an ultrasound in the next week or so, should be able to identify the issue of where the inflammation is then can treat accordingly. This physio is s believer that rest isn't always the best option (good c*nt) lol.

[Realtalk]

Sat 14th

Bent over barbell row

Barx10, 60x10, 60x10, 100x10x10sets

For the 10 working sets I was alternating close grip and wide grip each set. So 5 wide sets, 5 close sets. Short rests. Dubbed as a cardio session. Tired as... Now gotta drive to Auckland for some wedding cbf just wanna have a sleep, watch the black caps and eat today. Then watch the blues game later.

[tyreguy]

Hows the elbows and around the bicep area after this workout bro?

Lower back hold up all good?..

[Realtalk]

Hows the elbows and around the bicep area after this workout bro?

Lower back hold up all good?..

Yeah not too bad just always abit achey on every movement but not painful. Achey from the painful workouts I would say... Inflammation. Lower back is sweet just a little fatigued still from Thursday. Pretty easy workout though 100kg for 10 reps is pretty low on the rpe scale. Just getting some volume in and working the muscle that way without beating up the body.

[tyreguy]

Cool..just wanted to see how hard u were pushing urself...chur

[Realtalk]

Squats

Barx10, 60x5, 100x5, 140x3, 180x1, 200x1, 220x1, 240x1, 220x3, 220x3

First time back in wraps since October as I start prepping for this year. I actually dislike squatting in wraps. Feels much more of a natural fluent movement in sleeves or without anything. Having to focus on hitting depth much more in wraps (or maybe I just need more weight on the bar) woth sleeves I don't even have to think about depth... And they fucking hurt. The benefit of overloading though is a great tool to build core and every thing else and the rules allow them so I would be stupid not to use them for the benefit they give. Practise makes permanent and my squat form is near perfect so practise makes perfect... Just keep wrapping.

Leg press

5ppsx10, 7ppsx10, 8ppsx10, 8ppsx10, 6ppsx15

Leg extension

20reps x 4 sets

The low rep squats with wraps i should have gone heavier than 240 but I want to get used to them and no rush so felt fine after squats the leg press wrecked me though and so did the extensions. I come really deep on the LP. I see these nzifbb people doing 10pps+ with f*ck all rom knees wrapped and hands on legs. My 8pps probably equals like 13pps of there press. The leg press needa to be done properly imo it isn't a 'move weight through space' exercise like a squat by doing whatever you have to do to get it up. It can become a really pointless exercise really quickly if you f*ck about with it too much.

All and all. Good session to start the week. Chur bradas.