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2017 log

Realtalk

By Realtalk
in Workout journals

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Realtalk
Realtalk

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

Realtalk
Realtalk

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

Realtalk
Realtalk

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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Yeah guys.. Just actually sitting outside the ultrasound place now.

So I went physio today at 3pm she dug her fingers in and reckons pec minor she referred me to a ultrasound for Monday at 3pm I said no mate that's too long I need urgent she not understand about comp just smile and say oh wow etc. so I leave physio ring ultrasound myself and say give me appointment today and they did... So me and this physio not off to good start, I already think she a slack arse.

I just finished ultrasound and he says its an intramuscular muscle tear on the pec major doesn't look too big and so I hope it'll be ok in 2 weeks and I can lift. If im Not 100% I'm not lifting over there and I'll just have a holiday.

Physio Tuesday until then rest and ice and then see where to from there. So I dunno man... Guess get the soft tissue work and rehab stretches when they get prescribed and go by feel. It's pretty 50/50 atm

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Realtalk Veteran member

Realtalk

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Mon 31st

Ssb speed squats

Barx10, 55x10, 95x5, 135x5, 175x3 x5sets

Leg press

6ppsx10 x4sets

Leg extension

20x3

Pec is feeling a lot better. Inflammation gone down, no bruising, have full movement pain free, havnt tested it out with any load on it yet. Will do that carefully on Wednesday with deadlifts, any pain or weird feelings and I'll cancel that and substitute for some explosive ghr and box jumps. But so far I couldn't have asked for a better recovery, still early days and we are working out a plan how to be in best shape possible without any risk. Here is my 3rd set below.

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Pec is feeling a lot better. Inflammation gone down, no bruising, have full movement pain free, havnt tested it out with any load on it yet. Will do that carefully on Wednesday with deadlifts, any pain or weird feelings and I'll cancel that and substitute for some explosive ghr and box jumps. But so far I couldn't have asked for a better recovery, still early days and we are working out a plan how to be in best shape possible without any risk. Here is my 3rd set below.

 

 

stoked bro!

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Realtalk Veteran member

Realtalk

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Rest day today. Went physio today she said recover going very well. Just a small tear, no bleeding, no fluid. So she did some soft tissue work on it felt heaps better afterwards and going again on Thursday. She reckons a week and I be sweet as. Still icing and heating it doing everything I can. Gonna try some speed deads tommorow see how they feel.

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Realtalk

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Wed 2nd

Warm up

Speed deadlifts

Barx20, 60x10, 100x5, 140x5, 180x3, 220x1, 220x3 x5sets

Box jumps

5x3sets

Hamstring curl

20x2

Really cautious today up to 220kg. All warm ups including the single at 220kg were slow and just wanted to be cautious of pec making sure it was ok. No problems though and added some good speed to the 5x triples. 1st 2 sets with a belt, last 3 without it. I'm much faster without a belt. Not pulling in one anymore. Done. When I can pull 400 then I'll look at belt again lol aka never. Practised today setting up like I would for a big pull at comp making sure I really got a good grip on the bar and feet position. Not a lot of time left to practise that now.

Physio tommorow for more soft tissue work and then heading over to whakatane on Friday for a heavy squat session. 2 weeks today exactly until I lift. 100% lifting now. Really excited and put the dissapointment if the injury behind me. Very lucky it wasn't serious and only minor, the power of positivity!

3rd set below...

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Realtalk

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Fri 4th

Squats

60x10, 100x5, 140x3, 180x2, 220x1, 260x1, 280x1, 300x1

Pec dec, board bench press, close grip bench press, seated row, lat pull down - all really really light just testing out the pec and getting it stretched out from a small rom eventually to a full rom.

This was my last heavy squat day and left with a tonne of confidence heading into the competition as far as my squats go. These all felt awesome! Squat gains have def been made. Arms felt like nothing either, all that rest via speciality bars and supreme wide barbell grip has paid off as well as my mobility exercises. The squats felt amazing when I brought my grip on Yday just felt so tight compared to this wide loose grip. Reuben helped me heaps Yday, loaded all my bars, wrapped my knees. I always wrap my own knees and I'm half exhausted by the time Iv wrapped them and they I gotta squat. This was great I was able to sit back focus on the squat and just relax pre lift rather than tryna get my wraps right. I'll still wrap my own knees in training but for high % stuff I'll always try go over to whakatane from now I think. Big thanks to Reuben for helping me out and thanks as always to Jono. Vids below - 260, 280, 300.

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Realtalk Veteran member

Realtalk

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yeah but they only singles. Everyone loves singles, because they're easy.

We are into the last week now, had to change my prep around abit cause of the pec and I have missed some sessions but these things happen no excuses and no worries!

Moving forward, I have a heavy deadlift (max and light back of singles) tues or wed. I'm thinking I'll do it on Tuesday. I have some pec work Monday and Friday and light squats Friday. And we are all abit undecided on what the bench approach will be in Friday before I leave and on comp day. But I'll keep you guys updated. Just focusing on deads Tuesday I'll be happy with a good 310-315 in the gym, if that's reasonably comfortable like my squat was I'll probably just leave it there. Those of you who follow my journal will remember before the Rotorua comp in March I couldn't get 300 past my knees 10 days before the comp and pulled 320 at the comp. so a comfortable 310-315 in the gym and smart attempt selection will have me on target for a 340 I believe. I'm hoping I travel well. Iv been to Thailand a few times and usually take a day to come right then Iv been sweet in the gym after that training. The trip to Vegas is only 2.5 hours longer flying than it is to Bangkok. Starting to get really excited now, as it's a week today until I depart.

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Realtalk

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Mon 7th

Pec deck: 10reps x 4sets

Incline DB (palms facing): 10reps x 4sets

MG Bench press (full ROM): 40kg x 10, 50 x 10, 60 x 10 x 3

CG Bench press (full ROM): 70 x 1, 90 x 1, 110 x 1

15min stretching on the pec.

Everything felt sweet as today, pec was fine. Vid of 110kg CG bench press. Bringing this out past my chest and tucking elbows right in. Possibly how I will bench in comp day, unsure yet. Boring session, but boring matters... so they say.

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