2017 log

[Realtalk]

Havnt updated this in couple weeks been off my game abit. Grade 1 hamstring tear. Still feeling good now and at my best. No excuses for Saturday. Openers will be 285/180/300 and 810kg total from the 2nd attempts is the goal. 3rd attempts are going to be all out maxes with nothing left in the tank.

Here is a good 190 pause from the other day which will be my second attempt on the bench press. Deloading this week then bringing it all together on Saturday for the brothaz!

[Pseudonym]

Hamstrings are over-rated, anyway. I'm sure one good hamstring is plenty for an 810+ total.

[Spacebound]

what are you doing for your deload week out of curiosity 

[Realtalk]

what are you doing for your deload week out of curiosity

Sure bro, so I did no training on the weekend.

Monday was some full body training with just machines so leg ext, leg curl, shoulder press etc. All really light just to get the blood moving and tendons moving.

Tues off

Today was bench 120kg 5 sets of 3 reps. Squat 3 sets of 2 at 180kg in sleeves, 2 sets of 2 at 200kg in wraps. Some moderate weight pull downs.

Thurs and fri I just rest some stretching and foam rolling. Probably go for a walk on Friday and that's it.

My deload week isn't really planned out like all my training has been its just rest and making sure I'm fresh for Comp day. I try not to make it complicated like some people with Ice and all this hot/cold bullshit. I go physio twice this week for my arm and knee. Other than that it's just rest so I am ready. This method of a week off works for me, I proven that before to myself. This the mentally the most difficult part for me. Being disciplined is staying out of the gym when you should be. Probably the biggest thing iv learnt from Jono M who does my coaching is less is more alot of the time. excited for Saturday. Bout 50 lifters entered last nationals was 27 so the day is looking really good already.

If any of you guys come watch, come say hi.

[Wookie]

And to be honest his deloading starts 3 weeks out.

Taking a week off after busting your butt for 8-10 weeks straight of high volume lifting isnt really what deloading is about.

[Realtalk]

That's true when I think about it Havnt done much last couple weeks even though been injuried but looking at program it is just heavy low volume stuff. Didn't miss out on any ball busting workouts just some heavy doubles, singles and some testing. So yeah that's agtualky true I hadn't really thought of it that way. Cheers.

[jimmybro1]

Hows the knee feeling bro? 

 

Sticking with the slingshot wraps for nationals? 

[Realtalk]

Hows the knee feeling bro?

Sticking with the slingshot wraps for nationals?

They are sweet once it warm and muscle round it are loose. No excuses bro. Need a big pb squat. And yeah bro same wraps I use last year at nationals and I do all my training in wraps with the same pair. Yeah they are good.

[jimmybro1]

They are sweet once it warm and muscle round it are loose. No excuses bro. Need a big pb squat. And yeah bro same wraps I use last year at nationals and I do all my training in wraps with the same pair. Yeah they are good.

Sweet bro, catch ya up at weighins tomorrow. 

 

Going to make that U110 huhuh

[Realtalk]

Yeah I'll be in the u110s if that's what you're asking.

[Realtalk]

Weighed in this morning at 10am. Weighed 107.1kg. Yesterday arvo I was 111.5kg so pretty happy with that drop which was pretty effortless.

Time to eat and drink up now which iv started doing and I feeling really good. Ready to kill it.

[Spacebound]

Goodluck bro, will be keen to read how it goes. 

[Cameron_R]

Good luck mate!

[Realtalk]

2015 GPC NATIONALS.

Man long day... I arrived at 830am left at 930pm. But a good day. I think next year there could be some changes. I have some suggestions so if I'm asked I'll give them to the people that make shit happen.

Squats I opened on 285. Second attempt was 300. The 300 was ok. That's a 20kg pb from my last Comp 12 weeks ago. I selected 310 for my third attempt but we knew we were going to time this out so it was a strategic move. Why I did this was my main competiton in the u110 knew I have a significantly bigger deadlift than him and our bench is around the same, him slightly stronger. So he needed to take a big squat to be competitive at the end on the deadlifts to beat me on total. By him thinking there was a chance I would get 310 he selected 340. If I had of openly cancelled my 3rd he may have selected 330 or 325 as he could afford to play it safer knowing I wouldn't do better than 300kg. So he missed the 340 which is what I wanted (on a competitive level, on a personal level I love seeing people suceed). He got 310 for his second. So he was in front 10kg after squats..... In his defence the time out wasn't run properly by the platform or the table. The minute wasn't timed out and the bar was stripped and reloaded before it should have been which favoured me but disadvantaged him because he was rushed. That needs to be addressed for the future and people need to not panic and know rules of time out. I don't have to tell anyone I'm timing out. If I don't turn up to the platform I don't turn up you just time it out.

Bench press I knew if I stuck with him on the bench press I would be able to win on the deadlift. I opened on 180. 190. 195 all good lifts and a 5kg pb. I was so happy to finally get a victory on the bench press. My competition got 200kg. So he was 15kg ahead of me heading into the deadlift.

Deadlifts. I opened on 300 which was fastest 300 iv ever pulled. 320 next, easy. My competition had chosen 305 for his 3rd attempt so to win I would need 322.5kg minimum if he got the 305. I selected 322.5kg and if he missed the 305 I would have won and woulda put my attempt up to go for a bigger total. But he got the 305 so I pulled 322.5 for my 3rd to secure the safe win.

Total - 817.5kg @ 107.1kg. U110kg winner. 27.5kg added to total in 12 weeks. I didn't get the elite 825kg total I wanted. But winning is more important to me. The 825 will come next comp, there is no rush.

The u110kg class was the most competitive of the comp coming down to the last deadlift attempt and a 2.5kg difference. Was very exciting for us that were paying attention to what was going on. I trained my arse off for this and am proud that I won the category. Massive thanks to Jono Macfarlane (wookie) for the programming, his knowledge and the strategy he helped me with on the day. He minded me all day loaded my warm up bars just was the man all day long and it was a long arse day! And thanks to David neithe also, Dave helps me with some mental performance stuff mostly just to do with motivation and just improving myself all round. And of course my gf you know she deserves the most thanks. Also all you guys on here I love this forum its just no bullshit and I learn lots still and enjoy contributing, so thumbs up.

So now I take a week off the gym. The following weel I'll do all assistance stuff not compound lifts. Just have a nice break. Then it will be 10.5 weeks till the world champs (I lift on a Wednesday there). I'll upload some videos below soon and I'll start this back up in a couple of weeks and we will start again.

Ty men.

[Pseudonym]

That strategy makes a lot more sense now I can read it! Now I understand what you and Jono were plotting!

 

Well done, man. I enjoyed watching.

[Realtalk]

That strategy makes a lot more sense now I can read it! Now I understand what you and Jono were plotting!

 

Well done, man. I enjoyed watching.

Thanks bro, you looked lost when I was explaining it too you on Saturday. Maybe I was mumbling and talking too fast I'm not sure... or did you just need to read it 10 times? Lol

[Pseudonym]

No, I'm a fast learner. Half a dozen read-throughs was all I needed.

[Realtalk]

[Cameron_R]

not taking the piss - don't you find that music distracting?

[Realtalk]

not taking the piss - don't you find that music distracting?

I honestly can't hear it, I just blank it out without even thinking about it. I think it's more for the crowd bro.

[Realtalk]

Back into it today. I got my math wrong. It's 13 weeks exactly on Wednesday till my next competition. Which is a good amount of time to make some good strength gains on all 3 lifts. I'm

Unsure of what is realistic to hit in this next comp I will be able to make accurate predictions in about 6 weeks time I think. But I have some numbers in my head. I believe I had more in me in all 3 lifts at nationals, especially after watching all the tape. I was really sick all last week and still have abit of a cough but I expect that to dissapear by tommorow or Wednesday.

The wookie is in France right now competing at the Highland games world champs. So he is back this week sometime and once he is over the jet lag and had some family time we will put together a programme for this comp. Im thinking it'll be very similar to what I did for nationals perhaps with a little more bejch depending on my arm... Don't fix what ain't broke, they say.

Today was first time back in the gym since nats. Just fucking around this week moving weight and getting the body going again in prep for next week.

Mon 15th

Warm up

Pause squats

60x10, 100x5, 140x5, 180x5, 180x5, 180x5 (3-5sec pauses deep)

Leg press

3ppsx15, 6ppsx12, 6ppsx12, 6ppsx12

Going to do these a little differently this prep. I put my feet a little higher and a little wider. Just seeing what it feels like on the knees.

Leg extension

15x 3sets

Felt good to be back into it, a little run down still but was really happy with how the squats felt even though only light.

[Skeletor]

Shit just read your comp post bro. Love the strategic planning to get the win. Shows there's a lot more to it than you think aye. Sounds like Wookie has you firing on all cylinders.

[Realtalk]

Yea bro he a smart man. And Yeah mate I love that side of powerlifting and weight lifting... So exciting if you understand it and it's down to the wire.

[Realtalk]

Ok so as I said Last week was my first week back. I had a squat day, a OHP day, a pull day and a bench day. I didn't go heavy on these 50-60%. I did none of the standard lifts only variations, used last week to look at some variations of the lift that I might implement into my training as assistance lifts if not this cycle then in the future. Ohp with the GC squat bar, deficit snatch grip DL with a 3 sex pause just below knee (these hammered my upper back did 3 sets 5 reps at 180kg), got into the slingshot again for some 140kg bench were just a few of the things I tryed. Just mucking around last week with no structure but I learnt some useful stuff from doing it.

Today is first day of my direct lead up to worlds. So its 12 weeks away and I don't have any competitions from now till then.

Mon 22nd

GC bar squats

55x5, 95x5, 135x3, 155x12, 155x12, 165x12, 155x12.

First two sets @8rpe, second two @9rpe. Deep asf

Leg extension

20x3

Leg press

6ppsx15 x4sets

I love this bar. This is the highest reps iv done on it before and it's fair to say my p-chain was on fire. Hamstrings, glutes, erectors all screaming. Felt so good. There is something to be said for a set on a compound lift that goes 10+ reps. Different feeling to a heavy 5. Mentally Its challenging standing in front of the rack for the 3rd and 4th set after you've felt what the first 2 felt like. Great start.

[Realtalk]

Tues 23rd

Bench press

Barx20, 60x10, 100x5, 120x12, 120x12, 120x12, 120x12

Incline db press

25x10, 30x5, 45x10, 45x8, 45x8

Machine flyes

20x3

Lat pull down

15x4

Pushdowns

20x3

Good workout, got into a singlet todat got not too bad pump. I ordered a Texas power bar online and it arrived today so benched with that. Nice bar! As I have said before the bars at my gym are rubbish so will be great to have a steady bit of kit to rock.