2017 log

[Spacebound]

what kind of mobility stuff do you do/are going to do? would be interesting to hear

[Realtalk]

Pec stretches, lat stuff, shoulder external rotation. I'm no expert on mobility but I'll put up some vids showing what I am doing. Some people might have some tips for me too.

I'm just being lazy with it cause I don't enjoy it and it's boring I don't do it. Not good.

[maccaz]

gutted, these kind of things suck where there isn't just a permanent quick fix but an ongoing process

[Realtalk]

Thurs 7th

Had yday off, back into it today for Deadlifts. Sorest part of today's workout was my arms lol. Leeroid joined in but wasn't really a proper workout.

Deadlifts

60x12, 100x5, 140x3, 180x2, 220x1, 260x1, 280x1, 300x1, 230x3 x6 sets got through all these sets pretty quickly. 300x1 was comfortable and am on track for a big dead at nats. Ten days before rotorua I failed a 300 attempt in the gym and pulled 320. So this is a good indicator 4 weeks out. Hope to pull a 315 at around the same time this cycle. I tend to struggle with big weights in the gym. I love the platform it brings out the best in me it seems. Deload does great things for myself too so is equally that also I would say.

Pull downs and seated rows. Multiple sets. Arms Too sore for barbell rows might do these tmw.

Barbell bicep curls

30x4 no weight just 15kg bar. Pumping out reps just getting blood in round the bicep see if this helps the injury. Just google bro sciencing it now.

[soundsgood]

300 in training is a great sign bro

After this weekend it's game time. The training is the easy bit. Mobility, stretching, Physio and some deep tissue is all on the cards. Leave no regrets on the platform

[Realtalk]

Just ate dinner and while my gf was talking I was just saying "yeah" "yeah" lol thinking about training and actually that's incorrect what I said about struggling with big weights in the gym. You can't always be pb-ing. The program is peaking you for comp day. Through out the year someone who competes in strength sports has highs and lows in strength levels. You can't be in a peaked state all year or even most of the time. Just putting thoughts on paper.

[Leeroid]

Yeah it was good to catch up with you and watch you do deads. 300 had good speed and looks like a good opener for you. Keen to get a proper train in before nats

[Realtalk]

Fri 8th

Squats

60x10, 100x5, 140x5, 180x3, 200x3, 220x2, 180x3 x6sets

All reps were fast. Skipped the assistance stuff today back Yday had me wrecked today after squats. Bought a bucket from mitre 10 and got 9kg ice and mixed with water for my arms, Ice packs and frozen peas waste of time. Think I'll ge away with 6kg next time. 10min on each arm.. Gonna work up slowly cause it's too fucking cold. Had from wrist to below shoulder submerged... Fingers are too sore to be in the ice and they actually aren't the problem so don't think its beneficial? If it is tell me please.

Ice and mobility going well last couple days gotta keep it up to see if notice change.

[Pseudonym]

Why are you icing your arms? I thought the problem was in your chest/shoulders. Did I miss something?

 

Here a good trick my physio told me... Get a disposable polysterene cup, fill it with water, and stick it in the freezer. Once it's frozen solid, tear off a strip around the top to reveal the ice. Then you've got a good grip that's not too cold or slippery, and a solid block of ice you can really massage into the muscle.

[jimmybro1]

Sweet rug bro. 

[Realtalk]

Mon 11th

Squat

60x10, 100x10, 140x5, 180x3, 230x1, 260x1, 285x1, 285x1, 260x1, 260x1.

Unrack and hold for 10sec - 310x1, 310x1

Leg press

15x4

Leg extension

15x4

285 is 5kg pb and considering bar is having to sit closer to a high bar due to my elbow I was happy with it. Here is blurry video for 1st single at 285. 2nd single bar got caught on my shit rack so put it down and unracked again, this rep was messy turned into a good morning but i got it up comfortably as well so strong enough for even a 285 turning to shit at the bottom.

Comfortable. Next heavy squat day will be next Friday and I expect to hit 300 in the gym that day. And that will put me on track for round a 310 on comp day. 300 was original goal but things are going very well with the squat. Still a while to go so things could change for better or worse but take it as it comes. Hips nedda come under the bar a little earlier and abit of form adjustment on Friday with my speed squats applying some advice iv been given so will make changes there and see how we go!

[soundsgood]

Shit that looked easy as bro. A 310 squat would be decent! That total is creeping up there. You'll be getting a phone call from Markos soon haha

[Wookie]

The one guy I'm training is kicking ass.

 

Excellent.

[soundsgood]

1/1 ain't bad bro haha

[Wookie]

100%

NCEA students be like "is that like an Achieved?"

[soundsgood]

You could go 0/1 and then your dad could ring the principal and explain the valuable education you learnt in the process and still pass ncea

[maccaz]

bro your progress is insane, consistent increases through injuries etc so impressive

[Realtalk]

Thanks bro! Credit to wookie for the smart programming. If I hadn't approached him last year in August and was doing my own programming I would be broken by now. 100%. So sticking to that is what had kept me going... Sometimes you might read my journal and think I do f*ck all, or singles what good are singles etc. Well Yep maybe but works for me. I could get stronger in 8 weeks doing some crazy Bulgarian shit no doubt but id be fucked after that and what good is that going forward.

[GyzzBrah]

oh holy f*ck thats good. 

 

As for the ice disregard what pesodo said just let your gf drown you in an ice bath or tie you to the bed and put a plastic bag over your head while submerging affected areas in ice or something of that nature.

[Michael Knight]

Sweet rug bro.

Nothing turns the ladies on more than a warehouse rug

[Realtalk]

Why are you icing your arms? I thought the problem was in your chest/shoulders. Did I miss something?

Here a good trick my physio told me... Get a disposable polysterene cup, fill it with water, and stick it in the freezer. Once it's frozen solid, tear off a strip around the top to reveal the ice. Then you've got a good grip that's not too cold or slippery, and a solid block of ice you can really massage into the muscle.

Sorry for late reply! Yeah iv used to poly cups for shin splints when I had them back in the day. The problem was flexibility in my shoulder mainly external rotation, chest and lat. so by that being tight it's caused my bicep muscles to carry all the load from a back squat. This had caused my arm pain. So I'm icing my arm to fix that because I have tendinitis in my bicep brachialis. This won't go away with all the mobility in the world to chest/shoulders because it's just there already. So essentially I'm fixing both at same time now lol. I spoke to surgeon today on phone he called me up. Said not doing cortisone injection as that'll mask the pain if I want one I go see another soecialist. The pain is a signal to stop. If there is no pain I will thrash it and rupture my bicep tendon. He said if rupture no problem I go see him the next day for emergency and he reattach lol was pretty black and white which is good. I'm seeing him this week or next he sending me an appt card then he will send me for an mri to nail the exact of what going on. Basically gonna need 8 weeks doing nothing to heal it then build up slowly to where I am and should be sweet. He up with the play for Australian institute of sport research and all that shit. A real guru.

So yeah bro... But I'm pretty sensible if I got 6 sets of bank squat or bench in program and its hurting after 3 sets I just don't do anymore and I go fucking home pissed off lol. But that's wat it is when u training around shit and niggles.

[ThreeWhiteLights]

Im getting cortisone this week bro I'll let you know how it is lol

[Pseudonym]

I spoke to surgeon today on phone he called me up. Said not doing cortisone injection as that'll mask the pain if I want one I go see another soecialist. The pain is a signal to stop. If there is no pain I will thrash it and rupture my bicep tendon

Yeah, that makes sense. Cortisone works by breaking down the tissue, doesn't it? So I can see how in this case - where the problem is caused by tight muscles - weakening a tight muscle is asking for it to go ping when you load it up again.

 

He said if rupture no problem I go see him the next day for emergency and he reattach lol

One way to jump the queue, though!

[Realtalk]

Tues 12th

Rest as hurt my back after Monday's squat session. Still sore today but on the mend.

Wed 13th

Bench press

60x10, 100x10, 140x3, 140x3

arm sore as hell so stopped

Machine press

15x3

Thurs 14th

Ohp

Barx15, 60x10, 80x5, 90x5, 100x5, 110x5, 60x10, 60x10

Behind neck ohp

60x8, 60x8

Side raises

15x4

Front raises

12x3

Finished. Arm killing me ok bench and ok on OHP up to 100kg then gets sore. Got real fucked off Lastnight but new day today and was reasonably happy with the ohp all considering. As long as my bench can be 190 or just below I will be happy with that. Hopefully back is 100% next week as had to skip deaslifts this week. Injuries are just a c*nt can't wait to have a rest and get all this shit sorted just takes the fun out of it.

[Realtalk]

Fri 15th

GC bar squats

55x10, 95x5, 135x5, 180x3 x6sets

Leg press

10x3

Leg ext

15x5

Leg curl

15x5

Some light high rep barbell curls and tricep extension

Ready for the next 2 weeks which will be a big two weeks in the way that they will determine my attempts for the Nationals. Just gotta hold together for 2 more weeks then I will have my deload week. Not long now but I am ready to become elite level and have a good crack at winning the overall at the comp.