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2017 log

Realtalk

By Realtalk
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Realtalk Veteran member

Realtalk

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Thurs 20th

Bench press

Barx20, 60x10, 100x5, 140x1, 160x1, 185x1, 200x1, 170x4, 165x4, 155x4

Incline press

100x10, 100x10

Incline db press

40x8, 40x8

Machine flyes SS tricep pushdowns

4 sets to failure.

I felt really good today was meant to work up to a 185kg paused single then back off onto the sets. This was by far the easiest 185 I have ever done so I thought I'll go for 200 and nailed it. I was quite dissapointed with the 200 I got in whakatane with Reuben and have been waiting for a chance in my programming to fix that and today was that day. I feel like the set up he has taught me is really starting to pay off now even though it's not perfect of exactly how we want it it's getting there. So as far as bench goes I'll max my bench 1 week out from comp hoping for a 205-207.5 in the gym which will set me up to go 210ish in the comp. arms felt good during the pressing still abit weak on the descent but no pain whatsoever afterwards which is an awesome sign this wide squatting is working well. Squats tommorow really want/need a good session which I'm confident will happen.

Videos of 185 and 200 below.

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Thanks guys. YouTube was being difficult Yday with this video. But anyway finally decided it would upload itself. I made this Yday post comp as soon as I got back to my hotel room. This explains

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I got to Auckland early, thankfully there was no traffic which is really weird. School holidays must have started a day earlier or something up here. Arrived in west Auckland just before 9am so was ab

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Hope I don't need that much luck lol. Went and checked out the comp today all the girls lifted. We had 4 girls competing in our team. One pulled out from injury. One master competitor won gold a

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Realtalk Veteran member

Realtalk

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Fri 21st

Squats

280x1, 260x5, 255x5, 220x5

Assistance.

They felt way harder than they should be. I need some guys to train with when I squat to get on either side of the bar I just got shot confidence going for these squats I reckon having a team to squat with be mint all spot and push each other. If anyone in tga is keen get at me. 317.5kg not really looking as good as I thought it was a few weeks ago. See what happens but 310 probably gonna be more realistic which is a little disappointing but f*ck it whatever.

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Realtalk Veteran member

Realtalk

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Doesn't make a diff to me bro. Just wanting reliable people either side of bar not touching it so I not focusing on that... I did 3 reps of the 260 then before 4th and 5th I doubt myself below I drop down which I needa be thinking about other shit like the squat not about if I stalk how I'm going to get out of it. If I have people there it takes that thought out of the picture completely. I'll squat at a time when GCs are in the gym and can help I guess.

I can really see how all the ptc Boys in Aus have such good squats they just get heaps a support and have the confidence to back themselves every time without fear of failing and they squats just continuously improve. I'm sure they do everything else right too I'm not taking anything away from them or making excuses I just think it makes a difference that's all. My thoughts only.

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Realtalk Veteran member

Realtalk

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Yeah bro thanks... I don't really care anymore. Can't be perfect every single day. I still got the numbers I wanted actually slightly more than what we originally programmed which was 255x4 x2sets airing on side of lesser weight because of how the last heavy day went or didn't go lol. but because it wasn't perfect I got dissapointed that is really pretty stupid when I think about it 22 hours later. Probably have another 2 heavy squat days so by then I will be dialled in.

Thanks to everyone who follows this journal. I know lots of people follow it who aren't even members or contributors to the forum and an happy it's of interest to you all. 3.5 weeks till d-day so not long to go! We are on track.

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Pseudonym Veteran member

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I needa be thinking about other shit like the squat not about if I stalk how I'm going to get out of it. If I have people there it takes that thought out of the picture completely. I'll squat at a time when GCs are in the gym and can help I guess.

Don't you squat in the rack with safety bars? Or are you training without them because they wouldn't be in a comp?

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maccaz Veteran member

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That's correct. No same tho bro it will still crush me abit cause I have them low so bar not hit it. I train in a cage yeah can still get hurt in it and I not have great mobility in squat to dump it. People in monologue habe chains and stropes

agree, first time i ever had side spotters was few weeks back when i did 202 and it was next level confidence can go balls to wall and not get nerves of lowering it onto safety if you fail they will help you re rack no matter what so its a good as feeling

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Realtalk Veteran member

Realtalk

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Cheers bro yeah keen for that sometime but you both from diff places so probably only weekends be doable I actually spoke to Tom lee about that after my comp we could do like rotation of places to train so share the trips. Anyway Reuben and his training partner who have helped with my bench press offered today and we train at the same time usually so I'm just gonna drive over to whakatane again as only 45min away so that's all locked in for my heavy squat day Friday! He agrees that I need to squat with confidence and it starts in training. If I am confident in training by having good support on my heavy days then that will translate to confidence in comp day.

Mon 24th

Speed squats

60x10, 100x3, 140x3, 180x3x4sets, wraps on 220x2x4sets

These all moved real well today my new wraps are getting broken on well now and noticing a good difference as to when I first bought them. Loads of explosive speed.

Speed bench

60x10, 100x5, 140x3x6sets

All paused reps again. Which is easier on my arm as I explained in an earlier post relating to speed bench.

Lat pull down

12x3sets

Starting to take the foot off as far as the assistance work goes from now heading into the comp, it's all about freshening up and peaking for the day which is the point if the whole 12 weeks prep. I always talk about this. Like what good is hitting amazing lifts 6 weeks out from the comp of you aren't fresh on the day and can't get what you hit in the gym. So the whole 12 weeks or whatever the prep was is for one day and that is sept 16th. Feeling good, feeling confident.

Bodyweight 8pm afrer dinner is 109.5kg

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Realtalk

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Yday was rest day in hindsight I should have trainer Yday and had today off but was busy and shit happens...

Wed 26th

Deadlifts

60x10, 100x5, 140x3, 180x2, 220x2, 260x1x6sets, 220x2x3sets

Was meant to go to 280 singles and 230 doubles today but the deads felt abit slow today... Not really sure why tbh maybe I'm beat up dunno.. The last couple of 260s were same speed as my 305 lol... anyway not bothered. Light speed deads next week then I'll max the following week. Confident if I can hit 315-320 in the gym I'll pull 340 at the comp which is the goal

Sumo sldl

140x5, 180x3, 220x8 (video below)

Hamstring curl

15x3

Lat pull down

15x4

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Realtalk Veteran member

Realtalk

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Hearty sumo sldls bro iv just started doing those and they wreck my hamstrings even at much less % than you do theyre awesome.. good video

I was doing 100kg less when I first started doing them. Wasn't much good at them back then just over a year ago. See how it's paid off in a few weeks eh

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Realtalk Veteran member

Realtalk

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Thurs 27th

Bench press paused

barx10, 60x10, 100x5, 140x2, 160x1, 180x2, 180x2, 180x0

And that was the end of that workout and possibly my world championship comp lol. 3rd set I was lowering the first rep and about 2/3rds of the way down felt a big ping/rip/tear (call it what you like) shoot down up and down the outside of my left pec muscle the bar was pinned up my chest and I had to get it lifted off.

Iced it at the gym and at home now icing it. Have physio tommorow afternoon so I will continue icing it tommorow until then. Real dissapointed with that but hoping for good news tommorow which would be grade 1 strain nothing for 10 days in which case we would just take next week off till Friday and max the squat then... Not ideal. It's pretty tight and sore at moment hurt to drive home.

f*ck it, it is what it is. Vids of set 1 and 3 below.

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Realtalk Veteran member

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Cheers bros. yeah one those things unavoidable really... 3rd set so can't even blame lack of warm up. Not gonna get all depressed this time like I have in past with these set backs... Waste of energy had one of these every prep... Lat was one prep, hamstring was last prep, pec this prep all round the same time... Weird but prob coincidence. Killed other comps so use that positivity and do the icing and rehab I get given tommorow.

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