2017 log

[ThreeWhiteLights]

Yeah give it a few sessions and you'll break it in fine. Solid pressing Tom

[Realtalk]

Thurs 19th

Deadlifts just now got to 220x2 warm up and pulled something underneath my ribs felt a little tweak and now if sore when I push on it so I just went home and going to ice it broz hopefully be sweet in morning.

These things happen. Unpredictable and unavoidable, they come with what we do.

[soundsgood]

First time wearing the belt?

[Realtalk]

First time wearing the belt?

Nah mate didn't have belt on. Working sets were only going to be 240x2 by 6 sets. Driving all day to Auckland then back straight to gym not help. Ah well shit happens. Will see what I can do in the gym today pain free.

[Realtalk]

Went to gym this morning as I was driving past so I stopped in and tested squat out with 100kg, bench out with 60kg and OHP with 40kg all good ribs felt bruiser but not sore during these movements. So went back for my workout later on this evening.

GC bar squats

worked up to a single at 240kg (8rpe), 195x5, 195x5, 195x5

Feeling much stronger on these in comparison to last week. Wore belt for 2/3 working sets.

Hack squat

2ppsx15 x4sets

Havnt used one of these in yonks. Prefer the leg press but was occupied.

Leg extension

25x 4sets

[Realtalk]

Mon 23rd

High bar Pause squats

Singles up to 240x1 (10rpe), 180x5, 180x5, 180x5 (8rpe all 3 sets) 2-3second pause on all reps.

Leg press

6ppsx15, 7ppsx12, 8ppsx10, 6ppsx15

Leg extension

20x 3sets

Have video of 240 but not allowing me to upload at mo.

[Realtalk]

Tues 24th

Bench press

60x10, 100x5, 120x2, 140x1, 160x5, ss 140x8, ss 140x8

The 160 meant to be 8 rep set then was going to drop to 150s for 8. Elbows just too sore lost too much power from the intitial decline. So added the slingshot and just dropped the weight.

Db bench press

25x15, 32.5x12, 40x12, 45x12

Dumbbell bench surprisingly better. This is because I'm not bringing anytning down from the top I just rolling back and starting from a bottom position with the Dumbbells. It's that initial lowering of a heavy weight that is causing all my trouble but only on the first couple of reps. These were meant to be sets of 8 at 9-10rpe but I didn't want to go that big for reasons above.

Seated wide grip row

12x 4sets heavy

Bench press amrap 1set

120x12

Lat pull down

15x 4sets

Next bench day I gonna get the barbell lowered to my chest and start from there, see how that goes. Else will just slingshot as it takes the pressure off my elbows and shoulders. Using the slingshot forvworking bench sets isn't ideak but might just have to.

Happy with today's training, coulda got pissed off and fucked off out of there but stuck it out with big rests for elbow. Session took 2 hours.

Want 5kg on my bench by 6th June which can happen I believe. I'm still going to get stronger will just be slower. I have no doubts about that.

[maccaz]

gutted about elbow, where did you get to with physio etc ? 

[Realtalk]

gutted about elbow, where did you get to with physio etc ?

It's ok bro, you can either let it depress you or just do your best each bench session. If I add 2.5kg to my bench injuried when I could have added 10kg if wasn't injuried I don't care as long as I'm progressing. I havnt got a great bench but I don't have a poor bench either. So there is nothing to stress about as in still waiting for diagnosis and treatment options... Might be rest. But I won't rest till after the worlds iv paid for trip idgaf bout pain I'm going, I'm lifting and I'm gonna post a respectable total. Had x Ray got physio appt Monday or following I can't remember and waiting for my appt with specialist surgeon for him to have a look. Physio dnt know shit but at least he admit it.

[Pseudonym]

Physio dnt know shit but at least he admit it.

That's how you know you've got a good one. Nothing worse than a physio that dicks around pretending to fix you and not referring you to someone who can.

[maccaz]

That's how you know you've got a good one. Nothing worse than a physio that dicks around pretending to fix you and not referring you to someone who can.

Incorrect

Worse is a hot physio doing some kind of inner thigh/groin massage then not finishing what shes started

[Realtalk]

That's how you know you've got a good one. Nothing worse than a physio that dicks around pretending to fix you and not referring you to someone who can.

Yeah bro my thoughts exactly.

[Realtalk]

Thurs 26th. Yday rest day

Deadlifts

60x10, 100x5, 140x3, 180x3, 220x1, 260x2 x6sets

I used stiff bar today and tbh I don't notice much diff between that and my okie DL bar as far as strength goes the load comes on at different time though but minimal.

Deficit deadlift 2.5inchwide snatch grip

180x5 x3sets

Lat pull down/hamstring curl superset

15/15 x 5sets

Great workout, felt good.

[Wookie]

Very nice

[Realtalk]

I used my belt for last 3 sets on 260. First 3 were natty lol. Dunno if I'll deadlift with a belt tbh will see diff once maxing when finish my volume and I start my percentage based program leading into nationals. Noticing it for the squats though.

[Realtalk]

Fri 27th

GC bar squats

55x5, 95x3, 135x3, 175x1, 215x3, 225x3, 200x8 (10rpe), 190x8 (10rpe)

Leg press

5ppsx15, 6ppsx12, 7ppsx10, 8ppsx8

Leg extension

20x 3sets

Just felt abit weak, had to train at 8am only time I could make it today and got up late so had a bannana and a coffee as only nutrition before training. Shit organisation but that's life sometimes. Still did what I needed to do.. Just. Was a struggle.

[Realtalk]

Today was a solid day of cardio. Spotted and loaded for the nzpf comp in the mount. Was a good comp with some good lifts raw and equipped. We had the loading on point was faaaasssstttt and f*ck Im rooted now. Left with some motivation to add to my training.

Highlight of day... 76 year old fulla deadlifting 200kg unofficial WR. Sick lift.

[Pseudonym]

Maybe by the time I'm 76...

[soundsgood]

How did Reuben go?

[reddog]

given the ipf guys a few tips on depth too i see

 

[Realtalk]

given the ipf guys a few tips on depth too i see

10422494_929698697062468_5544144532381385703_n.jpg

Lmao don't start that shit again. Rebuen got a 300+ squat can't remember exact number. His bench was over 220. And he deadlifted 300 exactly. Unsure of exact squat and bench numbers for him was prob more than said before. I didn't stay for the prize giving.

Luke "dingle" from the forum did well too he got a 700 raw total.

Really good venue at global gym in the mount! Our GPC Comp there should be a goodie if we get support from the other close cities/towns like rotorua, Hamilton etc. I will post some posters around the gyms in Tauranga if you send me some Hamish. Lotsa guys in tauranga who love to post on facebook how strong they are so if could get all them along to enter would be really good. I know you got facebook but don't think you can beat a good poster in a gym only gotta be a3 size.

[Leeroid]

given the ipf guys a few tips on depth too i see

 

10422494_929698697062468_5544144532381385703_n.jpg

Who is that? Was that the lowest point of the squat?

[Realtalk]

Who is that? Was that the lowest point of the squat?

Costa from powerhouse videos old bull puts up. Nah wasn't the lowest point, it's just a photo that matt rossiter took. Cant tell depth from a photo cause you don't know at what point it was taken. Was 330 easy equipped squat from memory.

[M.T]

Good To see Tonka going RAW doggie.

 

Dingle was a BEAST, 315 to knees was just awesome. Nats will be big for sure!

[Realtalk]

Mon 30th

SSB

55x3, 95x3, 135x2, 175x1, 195x1, 215x1, 225x1(9rpe), 195x8(9.5rpe), 195x8(10rpe)

The last set I got to 7 reps and racked the bar was gassed! I need to get fitter. Waited 5 seconds unracked and got the 8th rep.

Leg press

5ppsx15, 6ppsx12, 7ppsx10... Go fill up my water bottle and say what's up to this fulla and this fkn idiot is unloading all my weights when I come back, was only 15m away from the machine and needed rest coulda just come ask me any way whatever I just do something else and he save me packing my weights away lol.

Leg extension

15x 4sets

High bar squats

100kgx10 x4sets

Did these instead of the leg press which was being used by him and his mrs pushing 1pps. BB squat at end of heavy workout are hard to keep form from being sloppy. Tryed the thumbless grip seemed like no pain but then again only 100kg like I said before I got Nats then workds and idgaf bout elbow not stopping me and not resting it will just be smart about it. If need to take 2 months off after worlds of no lifting then so be it but not until then. Obviously if it starts seizing up and shit then that a different story but if its just pain that's ok with me. There are niggles and there are injuries, there is pain from aggravation and there is pain from damage as long as you know the difference it's sweet.

Was really happy with those SSB squats after Friday's session of not being very good performahce wise. So this microcycle that I have been doing since the rotorua comp has just been quite abit of volume I got this week and next then will be finished, I'll have a week if active low intensity deload and then will start my comp cycle for nationals.