2017 log

[Realtalk]

Tues 21st

Warm up

Speed bench

120x3 x8sets

Was meant to be 125-135kg but I havnt benched in a while as you'd know if you follow journal. So wanted to make sure it was good and it was no elbow pain at all... Was firing the reps down and up. No pain on the descent at all. Great news so far so good. Reps really fast.

Ohp

Barx20, 60x5, 80x3, 100x8, 100x8, 80x10 (AMRAP nothing left)

Side raises

15x15 x4sets

Tricep pushdown

25 x4sets

[Realtalk]

Thurs 23rd

Squats

Barx20, 60x5, 100x5, 140x3, 180x2, 200x1, add wraps 220x1, 240x1, 260x1 faaaassst!, 225x8, remove wraps 200x8

Leg press

5ppsx20 x3 sets

Leg extension

20 x3sets

Elbow feeling good. First session using wraps since my rotorua Comp, feeling much stronger. The 260 flew up. 225x8 was in wraps and was a 10rpe set, 200x8 w/o wraps was 10rpe too. 8th rep on both sets was absolute grinders. That's how you build strength imo. assistance work was easy as I have deadlifts again tommorow so I can rest the weekend and be fresh for Monday.

[Realtalk]

Fri 24th

Speed Deadlifts

60x10, 100x5, 140x3, 180x3, 210x3 x8sets

Sldl

60x10, 100x10, 140x10 x3sets

GHR

12x 4sets

Box jumps (waist height)

5x5

Pulldowns

15x 3sets

That concludes the first week of my comp cycle. Very good week.

[FellowshipOfTheRon]

shiiet lookig foward to seeing that 330+ with a big yeah buddy at the end tommsauce style!

[Realtalk]

Mon 27th

What a fucking shambles u walk into the gym

At 10am and it's packed... All 3 squat racks in use by men - 60kg, 140kg quarter squats, 80kg. Then on the platform area in front of that we got barbell rows and some kind of fucked up Olympic lifting going down. No room for deadlifts and even if there was I dunno if would have been able to get all the good plates I need... So I get on the bike for 15min. 15 min later same story cause they all chatting and wanking each other off.

So didn't deaadlift. Benched instead. Training week meant to be

Mon DL Mon BP

Tues BP. Tues DL

Wed SQ Instead I will do this now. Wed rest/conditioning

Thurs rest/conditioning Thurs SQ

Fri DL. Fri DL

Bench

60x5, 100x5, 120x1, 140x1, 160x1, 140x3 x8sets

Seated db press

25x10, 40x10, 45x8, 45x8

Seated shoukder press machine

12x4

Tricep pushdown

25x3

Racks all busy so couldn't barbell overhead press. Gym shut at 2pm so couldn't of even left and gone back later. Oh well made do.

Bodyweight 110.7kg

[maccaz]

Bodyweight 110.7kg

 

nice you gonna keep letting it go up ?

you find more body weight helps with lifts?

[Realtalk]

nice you gonna keep letting it go up ?

you find more body weight helps with lifts?

This with shoes and clothes on bro. I'll be u110 for nationals in 6 weeks and stay the same for sept. Will happily get to 113ish and cut that down in 24 hours but I don't think it'll get to that. My weight fluctuates abit. This was just a heavy day I will weigh tommoroe and let you know what it is prob be a kg lighter.

As far as bodyweight goes yeah it helps mass moves mass. But not all weight is good weight. I feel better now at 110 than I did at 105 a few years ago. My weight is a result of my training my glutes are big, my back is big, legs are bigger. So my whole posterior chain is bigger than it used to be that's all my biggest muscles. Muscle is heavy so bodyweight gain has to be expected. My chest isn't very big at moment though. I put up a pic at the start it thos journak I think I weighed 105kg I look the same as that just bigger and bodyfat a little higher. Gotta add bodyfat to gain muscle. Well don't have to but it's quicker muscle gain if I do. After worlds in September I will get someone to help me with my nutrition see if I can bring my weight down really slowly so I don't loose strength. Do it real slow like over 12-18 months so I can keep getting stronger. I think I could be a really good U100 lifter. Where ill probably be just a good U110. But at the moment in just trying to get strong. Worrying about bodyweight isnt getting strong.

[Wookie]

And this is why I train at home

[maccaz]

Worrying about bodyweight isnt getting strong.

agreed on that

[Pseudonym]

What a fucking shambles u walk into the gym

At 10am and it's packed... All 3 squat racks in use by men - 60kg, 140kg quarter squats, 80kg. Then on the platform area in front of that we got barbell rows and some kind of fucked up Olympic lifting going down. No room for deadlifts and even if there was I dunno if would have been able to get all the good plates I need... So I get on the bike for 15min. 15 min later same story cause they all chatting and wanking each other off.

I had exactly the same thing the other night. The deadlift platform was taken by some angry fuckwit doing a sort of clean and jerk thing. Bugger, I thought, but I'll go and do some stretches for a bit. Come back 10 mins later, and he's still there clean and jerking away.

 

Me: (smiling nicely) Hey mate, have you many more sets left here?

FW: (glares at me) I've only been here 10 minutes. I've just started.

Me: Err, ok. So... have you got many more sets left here?

FW: (glares harder) I don't know. I've only been here 10 minutes. I've just finished my warmup.

 

I gave up at that point.

[Realtalk]

I had exactly the same thing the other night. The deadlift platform was taken by some angry fuckwit doing a sort of clean and jerk thing. Bugger, I thought, but I'll go and do some stretches for a bit. Come back 10 mins later, and he's still there clean and jerking away.

 

Me: (smiling nicely) Hey mate, have you many more sets left here?

FW: (glares at me) I've only been here 10 minutes. I've just started.

Me: Err, ok. So... have you got many more sets left here?

FW: (glares harder) I don't know. I've only been here 10 minutes. I've just finished my warmup.

 

I gave up at that point.

Obviously has no idea what he is doing if he doesn't know how many sets he is doing. Lol

[soundsgood]

Im 'that guy' on the bench at the moment

With 12 working sets Im gonna be here a while sorry mate lol

[Realtalk]

Tues 28th

Deadlifts

60x10, 100x5, 140x3, 180x2, 220x1, 250x5, 280x4, 230x8

The 280 was meant to be a 5... Got the 5th rep to my knees just wasn't strong enough and was fatigued. If I hadn't done the 250x5 before I woulda got it it but program called for that. Was fucked off at the time but it pushed me and we knew would be close, was never going to be an easy set. It's training not competing, and I don't compete in 5 rep comps. Anyway no excuses cause I hate those. Feeling big, strong and confident for 6/6.

Barbell row

60x8, 100x8, 140x8 x3sets

Lat pulldown

10x4

Barbell curl

12x3

Vid of 280 set to come

[Realtalk]

[Skeletor]

Shit I thought that last rep was goin all the way to. Strong lifts and especially with no belt .   Do you still not use one on deads?

[Realtalk]

Shit I thought that last rep was goin all the way to. Strong lifts and especially with no belt .   Do you still not use one on deads?

Don't like it for deadlift bro, great for squats and bench. Yeah I thought it was too but just fatigued and not strong enough. I held it there tryna pull but absolutely no progress so dropped it. Didn't not come up by lack of effort mate haha.

[maccaz]

f*ck that was a mean grind bro

know that feeling when its a full on battle like that and its just not coming up no matter what you do 

[Realtalk]

Cheers bro, the first 4 reps were really good. Wookie knew it would be a close call. So if I had of got it awesome but Its pushing me, next time I'll get it.

[Pseudonym]

Im 'that guy' on the bench at the moment

With 12 working sets Im gonna be here a while sorry mate lol

But at least you know how many you're doing!

[tyreguy]

Mean grind bro!! So close..

[Realtalk]

Rest day yesterday.

Thurs 30th

Squat
60x10, 100x5, 140x3, 180x2, 200x1, +wraps 220x5, 245x5, -wraps 215x5

Leg press
5ppsx12, 8ppsx10 x3sets

Leg extension
15x4

[Leeroid]

Easy

[Realtalk]

Fri 1st

Speed Deadlifts

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

Hamstring curl

15x4

Shit workout just felt like shit today soon as I woke up I know exactly what it was from, gonna get these days every now and then.. but the 220x3's were so slow. Will do some GHR tmw morning at home then just chill rest of weekend and hit it back Monday. No point training when u feel rubbish just go home. Missed pull downs and sldl. You just gonna not concentrate and possibly get injuried.

Monday fucked up my program anyway so I switched rest day from wed to thurs... So by doing that I had hard squat session Yday where I went hard on the squats and the leg assistance. Then come into so deadlift today who am I kidding... 220kg will feel heavy. Squat was meant to be wed, rest thurs, spd dl today... Always a reason as to why rest days are scheduled on the days they are. Important to follow that.

[Realtalk]

Mon 4th

Squats

60x10, 100x5, 140x3, 180x1, 200x1, +wraps 220x1, 240x1, 272.5x1 (8rpe), 272.5x1 (10rpe), 272.5x1 (9rpe), -wraps 230x3, 230x3

Leg press

5ppsx15 x3sets

Leg extension

15x3

Not sure what happened on the 2nd 600lb single the bar position wasn't too good so made the lift difficult. The rack I use at the gym isn't great for these heavy squats. The pins have a really big lip on them which makes it difficult unracking a heavy barbell. When they catch the bar on the unrack it really throws me off and I have to counter balance the bar. This happened on the 2nd rep. I'm just going yo have to really take my time. No ideal, I prefer to unrack walk back fast, get set and squat. That first heavy single was great so fast.

Entered the bench only part of the GPC auckland champs this Saturday so will be good to get a gauge on where my bench press is at for nationals and to have abit of fun. 6 or 7 doing the bench only apparently so should be good fun. Plan for that will be to have an opener, have a pb attempt 2nd (192.5+), nail that then have a crack at 200 and see where I'm at.

[Realtalk]

Tues 5th

Paused bench

60x5, 100x5, 140x2, 160x2, 170x1, 140x5, 140x5

Ohp

70x5, 90x3, 90x3

Side raises

15x4

Machine chest press

12x3

Arms too sore after the heavy squats yday. Workout was cut in half, meant to do like double what I did. Just cause of pain. Not doing Comp on sat anymore, Cbf with pain. Save the fun for nationals. Really got to start doing my stretches and mobility stuff... Ice and soft tissue work. Am so slack with this. Really going to get into it before it becomes unbearable. If you can't bench then you can't powerlift. The 170x1 was like 5 second pause really easy but just sore. Need to sort it out.