2017 log

[Wookie]

Any bw change?

I'm predicting 300squat in June

[Realtalk]

Any bw change?

I'm predicting 300squat in June

109 bro. I think walking ed or eod be helpful. Those 8s gassed me that's why on 2nd set only got 7 and had to rack. out of breathe then unracked again and repped the 8th. Could be that bar though it sits over the top of you pushing me forward not ideal for breathing.. However I didn't have the problem so much with GC bar so I dunno would be good to have some kind of aerobic capacity better than what I currenrky have I think. A 30min brisk walk everyday can be beneficial without hindering any strength building. Cardio also gives you the ability to consume more food. It's not only to be used and looked at as a means to put you in a calorie deficit but also to put you in a bigger surplus and the food to go to a better use.

Yep 300 is goal for June bro!

[Realtalk]

Tues 31st

Standing ohp strict

Barx10, 60x5, 80x2, 90x1, 100x1, 105x5(8.5rpe), 107.5x5(9.5rpe), 107.5x5(10rpe), amrap 85x12

Incline bench narrow grip

60x10, 100x10, 120x8, 120x8, 120x8, 120x8

Flat benches busy for cgbp so used incline

Snatch grip behind neck ohp

70x8, 70x8, 70x8, 60x8

Db later raises run the rack

15x20 - 12.5x8 - 10x8 - 7.5x8

Lat pull down

10x 3sets

Tricep push down

20x 3 sets

Good session this morning.

[Realtalk]

Wed 1st

Deadlifts

60x10, 100x5, 140x2, 180x2, 220x1, 260x1, 280x1, 280x1, 280x1, 280x0, 280x1, 280x1, 100x2, 280x1, 220x5, 220x5, 220x5

Programmed was 6x singles at 270-280. The first 3 so slow but smooth, 4 attempt I added my belt and failed the lift. Belt just gets in the way for desdlifts it's a waste of time for me. Love it for heavy squats. Ditched belt. Grabbed another barbell and had a look at set up and form Sussed it moved feet out abit more so more power in my leg drive and the last 3 280 singles were the best ones. Finished with 5s for 3 sets.

Sumo sldl

60x8, 120x8, 120x8, 120x8

Hamstring curl

15x 3 sets

Conditioning and rest day tommorow might do a 10x10 on bent over rows just to get some more volume on my upper back but depends how I feel. Good session.

[Realtalk]

Thurs 2nd

Bent over barbell row

60x10, 100x5, 120x10x10

Lat pulldown

15x 3sets

Tricep pushdown

20x 3sets

Bicep curl

15x 3sets

[Realtalk]

Good Fri 3rd

Barbell back squat

60x5, 100x5, 140x3, 180x2, 200x5, 210x5, 210x5, 220x5(10rpe), 170x10 amrap.

In hindsight I should have started on 220 before the 210 sets. That was an awesome set of 220 I'm still training with no knee wraps. The gc and ssb are really helping. My back squat while keeping my shoulders and elbows fresh. Didn't use wrist wraps today and did a thumbless grip... Massive sucess pain was 2/10 as opposed to 7/10. Wrists bit sore after but only cause not used to that. Should of filmed it. 300+ will go down in June.

Leg press

5ppsx12, 7ppsx10, 8ppsx8, 8ppsx8

Leg extension

20x 3sets

[Realtalk]

Mon 6th

High bar Pause squat (3sec)

60x5, 100x3, 140x3, 180x3, 200x3, 200x3, 200x3

High bar squat

140x12 x3 sets

Leg press

5ppsx12, 7ppsx10, 8ppsx8 x3 sets

Leg extension

15x 3sets

[Realtalk]

Tues 7th

Standing OHP (strict)

Barx20, 60x5, 80x2, 90x2, 100x1, 110x1, 120x1, 110x5, 90x10

Cgbp

60x10, 100x5, 120x8, 130x8, 130x8, 130x8

Standing behind neck OHP (snatch grip)

65x8, 65x8, 65x8, 65x8

Side lateral raises (run the rack giant set)

15x20-12.5x10-10x10-7.5x10-5x10

Tricep pushdown

20x 3sets

[jimmybro1]

Solid over head press!

[Realtalk]

Good for bench press bro.

[maccaz]

Good for bench press bro.

bench and ohp go hand in hand a bit i reckon

dont really train ohp but it def goes up as my bench goes up

[Realtalk]

bench and ohp go hand in hand a bit i reckon

dont really train ohp but it def goes up as my bench goes up

Yeah mate I agree ohp and cgbp just seems better on my elbows at moment in a week or so I will start benching again.

[Realtalk]

Wed 8th

Speed deadlift (90sec rest between last 8 sets)

60x5, 100x5, 140x3, 180x3, 220x3 x8sets

Sumo sldl

160x8 x3sets

Lat pull down s/s lying leg curl

15x/15x x3sets

[Realtalk]

Thurs 9th

Bent over barbell row

60x10, 100x10, 120x8, 140x8 x6sets

Barbell shrugs

100x20 x3sets

Lat pulldown

12x3sets

Pushdown/hammer curl superset

15/12 x3sets

Last day tommorow then micro cycle has finished. Has been a good mini cycle made some good strength gains. My maxes won't be amazing just yet, but I feel strong and I am on track to be successful come June.

[Realtalk]

Fri 10th

GC bar squats

55x10, 95x5, 135x5, 175x3, 215x3, 225x3, 235x3, 215x3, 215x3, 180x12 (amrap)

Leg press

5ppsx15 x4sets

Leg extension

15x 4sets

As I said before last day of the program the triple on 235 was good I have video below last rep the bar threw me off balance abit but recovered and that's what the gc bar is for, control and if you don't control

It you will go flying forward or crush yourself. I tested my single on that a few weeks ago which was 240 I feel I could have gotten 240 for a triple today but I'm happy with 235. Definitley getting stronger on this movement which is great moving forward.

[jimmybro1]

Some good volume on the quads bro

[Realtalk]

Some good volume on the quads bro

Cheers bro, that was the aim since the rotorua meet till now. It's all I have really been focused on is getting stronger on these bars and in this microcycle. Now I will rest next week - I am helping at the comp tommorow as you know then going away fishing for a few days next week. Monday the 20th I will focus on the Nationals and doing well in that.

[Realtalk]

Mon 13th

Lat pulldown

15x4

One arm db row

12x4

Seated row

15x4

Cable lat pulldown

15x4

Bb Bicep curl

20x4

Db hammer curl

20x4

[Realtalk]

Tues 14th

Flat bench

12x4

Incline bench

8x4

Fly machine

15x4

Nothing over 100kg, elbow feeling fine at lightweight low intensity

[Realtalk]

Wed 15th

Ohp

12x4

Behind neck ohp

12x4

Side raises

12x4

Front raises

10x4

Seated rear flye

15x3

Nothing over 60kg. Easy.

[Realtalk]

Mon 20th

Deadlifts

60x10, 100x5, 140x3, 180x2, 230x2, 250x2, 270x2, 290x2, 240x8, 220x8

Barbell rows

80x10, 120x8, 130x8, 140x8

Pulldowns

15x 4sets

Barbell curls

40x10 x4sets

Today was the first day of my Comp cycle leading into the Nationals, which gives me 6 weeks of training and 1 weeks deload before the comp. I have just had a weeks deload last week coming off a succesful microcycle which had a focus on volume and working around a couple of injuries and niggles that were hindering progress in some movements and positions. Was a challenge for me staying out of the gym last week and only training very light on days when I felt good. People have differing opinions on deload. Some say if you feel good you should train, but from my experience they are beneficial. It takes a different kind of discipline to stay out of the gym and is hard for me. Anyway I'm rambling... Today deadlifts were excellent. Lots of power and speed. The top set of 290x2 wasn't easy but it wasn't a struggle either, just 2 clean hard reps. I think I could have got 300x2 but I'm not failing on this cycle so I left it there. Track pants from Kmart aren't smartest to wear to the gym on deaslift day the bar just doesn't slide up them which made the reps challenging. Happy with the start iv made and looking forward to getting the singles strong for 7 weeks time.

[soundsgood]

290x2!  Beasting it bro!

Nice work on the ramp down too

What are your rest periods like between the 290s and the 240s

[Realtalk]

290x2! Beasting it bro!

Nice work on the ramp down too

What are your rest periods like between the 290s and the 240s

The 290 is a double bro 1 set of 2 reps. And the 240 is 1 set of 8. In total 10 sets of DL today. I have about 5min rest between sets on main lifts. Assistance work is shorter rests more like a bodybuilding session.

Cheers bro, still lots of work to do but feeling good.

[Leeroid]

Good numbers on the deadlift bro. Care to share the numbers you've got planned leading up?

[Realtalk]

Good numbers on the deadlift bro. Care to share the numbers you've got planned leading up?

Sure bro so 280 for 5 reps towards the end and a 315 max single 10 days out then I am confident I will pull 330+ on the day. That is the goal anyway, it's realistic and all going well will be got.