2017 log

[BeastBuilder]

Fuaarrkk, awesome bro !!

Smash it bruv, bring it home !!

[Gym rat]

Awesome and nice work

[teamfatboy]

Best of luck Tom - gutted about the pec but with the prep you've done and the way you're backing yourself, you'll do great!

[FellowshipOfTheRon]

good one man, smash it!

[Pseudonym]

Bronze will do nicely. :nod: Go hard, Tom!

[Realtalk]

Squats from today 285 and 305. Didn't take a 3rd in hindsight I probably should have... I dunno. I still got a lot to learn about this shit and making better decisions but that will come with comp experience I think. I did my first real comp in August last year 2015. I'm no guru on comp days.

[Realtalk]

185 opener

200 second

205 3rd. Pec torn again.

[maccaz]

f*ck bro once chest is sorted your bench is going to be crazy, i expected 200 to look harder than that considering the injury. mean 

[Skeletor]

Gutted about the re tear man but shit happens and there's always another time. Go kick back and enjoy the time away . Those other lifts looked smooth as

[FellowshipOfTheRon]

dam man you're a psycho went hard! good stuff, what about deadlift, is that event later or was it supposed to be after bench?

[MBasevi]

Good on ya bro! Been following your progress for ages from in the shadows here. Fucken tank man

Solid effort there. Gutted about the tear but that's sport for you. Bigger and better next time! Heal up good and proper and then get back into it. I'm not up to speed on the rules, but if you miss a lift, is that your comp finished? Or just the injury factor that makes it over?

[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 what and why. What happened and why I went heavy on bench press.

I'm just going to put this behind me now and it all just makes me hungrier to succeed next year. As it stands my best comp total to date is still 817.5kg I'm really keen to hammer that next year. I'm not training again until October 5th so this journal will resume then. Still motivated as and this was a great experience and I learnt alot from it. So it wasn't all for nothing.

[HarryB]

Thanks for posting the vids. This is a great way to get a real feel for how you felt and choices you made. You couldn't type this out in less than a million words lol.

Good work regardless of the pec tear. Lessons learnt I guess, look forward to seeing the next comp.

[BeastBuilder]

Just had a chance to watch your vids bro.

My feelbarrow is officially full lol.

Gutted for you but you have a good mindset about everything, have a lot of knowledge, and have some solid guidance there, all to work towards bigger and better things next year.

Can't wait to see how you go. In the meantime, enjoy the holiday and time off big fella, well earned rest.

[trainlikeafreak]

Good stuff bro those lifts you got are really impressive. glad I could contribute in some way I enjoyed the build up to this so hopefully you keep up journal for the future.

[Realtalk]

Fri 2nd

High bar squat

60x10, 100x5, 140x2, 160x1, 180x10, 140x10 x5sets

Front squat

60x10 x5 sets

Leg press

6ppsx12 x4sets

Leg extension

20x3

Starting my offseason programme Monday just had a warm up into it today. Lotsa cramping in legs, stretch and roll over weekend then into it Monday!

[soundsgood]

How is the chest feeling bro

[Realtalk]

Good bro had ultrasound yday. It retear same last time except got small heamatoma (spelling?) which is almost drained out. so 2 weeks massage, no bar work then after that start my 12 week rehab and be good to go for next year!

[Realtalk]

Mon 5th

Ssb squats

100x15 x4sets

Pause squats

140x5 x5sets

Really needed/wanted 4 sets of 15 Reps on these with a lighter weight but my lower back was just killing me so upped the weight and lowered the Reps. Will just lower weight next time

Leg press

6ppsx12 x4sets

Leg ext

15x4

First day offseason program.

[Skeletor]

Good that you back into it bro. Whats the goals for next comp?  When is the next planned comp i mean?   Guessing youll just ease chest back into it slowly

[Realtalk]

Next comp will be April 2016 GPC Auckland national qualifier. Had first soft tissue session on my pec today. Got another Thursday and then two more next week. After that I'll start my bar work rehab. Starting with smaller rom and progressively increasing the weight and then increasing the rom. Most likely but going to put someone else in charge of my rehab workouts cause they have had same injury and I'll just follow their protocol. No rush though expecting 12 weeks before I'm benching heavy through full rom again. That's not a big deal though as my offseason program is till January 2016 and is all variations of the squat, bench and deadlift at high volume/Low intensity. Goals between now and jan - increase work capacity, increase muscle mass, decrease bodyfat, come into January fresh and healthy ready for a 10-12 week comp cycle for a big total in April.

My off season will be 4 week blocks with the 5th being a deload week. Here is the first 2 weeks I have designed for anyone interested. Weights light as, nothing to failure.

[BeastBuilder]

f*ck yes. A well planned off season and rehab and I'm looking forward to seeing how you go next year bro.

Gym Smart 101.

[Realtalk]

Tues 6th

Standing ohp

15x4

Seated db press

15x4

Side raises

15x4

Bent over row

12x4

Lat pull down ss seated row

15x4x4

[GyzzBrah]

Realtalk are the bigger numbers the number of reps, or the weight? Hope your recovery goes fast if those are weights br0.

[Realtalk]

Not listing weights till next year. 15 is 15 reps, 4 is 4 sets. Nothing I'm doing for this year is over a 7rpe high volume, low intensity. Weight doesn't matter right now getting the reps and sets in is what matters. Getting a good pump, not going to failure. Almost like how I used to train when I was bodybuilding. Will benefit me for next year.