2017 log

[tyreguy]

Mean bro, I might have missed it but are back in NZ? cheers

[Realtalk]

Yeah bro. Been back over a week now.

[Realtalk]

Wed 7th

Deficit deadlift

8x5sets

Sumo deadlift

8x5sets

Hamstring curl

15x4sets

Ghr

10x4sets

Doing all my deadlifts till end of year with the stiff bar. I thought I'll get a video of some of my variations I am doing for squat, bench, deadlift for people to see what I'm up to and what different variations of the lifts look like, as some of you with less knowledge on how to do them might like to give them a go or it might give you some ideas for your trainings

So here is my 3rd set from today..

[FellowshipOfTheRon]

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

you think hes doing 15kilo for 4 sets of ohp br0? lol

[GyzzBrah]

you think hes doing 15kilo for 4 sets of ohp br0? lol

 

Br0 if I tore my peck I would.

[Realtalk]

It was 40kg. Db press was 20kg, lateral raises were 10kg, bent over row was 100kg.

Lightweightttt lol. Need a break from heavy stuff flogging my body. Got it all planned out guys don't stress over how light the weights are. Only I should be doing that lol. Big total in April.

[FellowshipOfTheRon]

inb4 gyzzbrah writes up a whole new program for tom including weights to deal with torn peck

[Realtalk]

Thurs 8th

Rest/mobility day.

[Realtalk]

Fri 9th

High bar squats

15x4sets

Front squats

15x4sets

Leg press

12x4sets

Front squat video 1st set.

[Realtalk]

Havnt been logging my training latley as its all pretty light and boring. But thought I'd give an update as its been a month since my last journal entry. I'm still in my offseason phase which is high volume, low intensity. Goals during this phase are to better my body composition, increase work capacity, train variations of the movements to strengthen weaknesses, give my body a break so I am fresh for January and heal niggles I have had. All is going to plan. My morning body weight in September was 108kg I'm now down to 105kg in the morning and feel like I have added some muscle. I'll keep my weight around here - 104-105kg.

My pec is rehabbing nicely. I'm training it twice per week, one session being board presses and the 2nd being full rom bench press along with lots of neutral grip Dumbbells, flyes, machine press and stretching. With light weights increasing each week. To give an idea of how I'm building up in weight In 5 weeks time I will be full rom pressing 100kgx10 for 5 sets. And 170kgx5 for 1 set on the board presses. I don't expect to loose much strength on the bench I never do when I have a lay off like I would from squats or deadlifts. 200kg+ will be there when I start back proper next year. Still training the ohp and shoulders hard and smashing the triceps.

Everything is going really well. GPC Auckland champs will be my next competition which is in April next year.

[Wookie]

Ladies and gentleman.... when Tom hopefully busts out a huge total in the 100's, remember this is what he was doing for months during his off season.

[Realtalk]

Yesterday I competed in the gpc push pull event. Which is bench and deadlift. Really was just doing this for fun didn't really digress from my offseason plan for it. Plan was to token bench on 100kg and Max my deadlift. I warmed up well on bench press. Thought I would warm up to 100kg on the bench all was going well and first rep on 100 felt a little ping. So got it pulled up and lowered my bench to 60kg (that's why I tested 100 in warm up). Not sore or tight or anything so I'm not sure what it was? Maybe some scar tissue moving or I dunno...Stumped for reasons. 60kg close grip down to belly button and up. Obviously got it then left it there. Deadlifts I had nominated my opener at 285 on weigh in. But my warm ups were pretty sweet up to 280kg. Changed that opener to 305kg. Second attempt was 317.5kg probably near my max at the moment entered 325 for my 3rd. my overhand bicep felt a little niggly after my 2nd so just ended it there wasn't worth it for a 2.5kg PB which will come next year anyway. Good run comp and everyone had fun including myself.

 

317.5 below

 

 

[Realtalk]

Weighed in 108.5kg hour before comp. full up on food and liquid on my drive up in the morning from the mount. Happy with bodyweight and lbm at the moment.

[jimmybro1]

Not a bad effort with no prep towards the meet bro. 

 

Pec still a while away from recovery? Are you going to physio, taking meds or something to help with recovery? 

[Realtalk]

Finished my physio doing own rehab now. Banking on it being sweet for next year. A lot of it is going to be mentally hard too. Just take it slow, give it as long as it needs. Not worrying about it at this stage as being an ongoing problem hasn't even been 12 weeks which is the minimum for this shit. Continuing with the plan which this week sees me benching 90kgx10 for 5 sets and on my secondary day board pressing with slingshot 160x5 for 3 sets. On the right track.

[jimmybro1]

26 minutes ago, Realtalk said:

Finished my physio doing own rehab now. Banking on it being sweet for next year. A lot of it is going to be mentally hard too. Just take it slow, give it as long as it needs. Not worrying about it at this stage as being an ongoing problem hasn't even been 12 weeks which is the minimum for this shit. Continuing with the plan which this week sees me benching 90kgx10 for 5 sets and on my secondary day board pressing with slingshot 160x5 for 3 sets. On the right track.

Don't you think 90x10 will give you issues if a single at 100 did? 

 

Yeah definitely allow it to cover or you will be battling for it to recover forever. Will you warm up and perhaps re-assess your programming if feeling off? 

 

 

[Wookie]

I'll answer that Jimmy.... ALWAYS.

[Realtalk]

Of course man. There is no rush to get back to a 200kg press. It will come. Anyone who reads my journal will know I'm very used to a bench press hindered by bs. So I'm not stressing 

[Realtalk]

Went up the mount today and didn't stop once. I last went up in late August and it was embarassing the amount of times I needed to stop. Proof I'm getting an increased work capacity from my offseason programme. My successful 317.5kg deadlift a couple of weeks ago in competition also shows that I'm while I'm not as strong as I was when I was comp peaked (expected). I'm still holding plenty of power. I'm training 5 or 6 times a week at the moment and when we repeat  the same things on a regular basis its sometimes hard to notice the improvements right in front you. This is why people take before and after photos. In this case my brisk walk today was a good indicator of that seeing as I'm not doing it often. Very pleasing.

 

i split my head open a week ago at work and needed to go to the hospital to get 6 stitches which was all good. They took my BP at 130/79 so pretty happy with that as well.

 

had my first strongman training today. as in 5 weeks in entering a comp down here. Started on the log warmed up hit some reps and my top set was a double of 110kg. Failed a 120kg. Pretty different technique to anything I have done before. Will look to push 120+ on the day. Then worked on the lightest stone which is 114kg just learning how to pick it up. Then did a few sets of triple touch and goes on the level which is a little higher than the comp level. Each set got easier. Looking forward to 4 more trainings and giving the comp a crack on the 23rd of Jan. will begin my competition block mid January as well in build up to April 16th

[maccaz]

1 minute ago, Realtalk said:

Went up the mount today and didn't stop once. I last went up in late August and it was embarassing the amount of times I needed to stop. Proof I'm getting an increased work capacity from my offseason programme. My successful 317.5kg deadlift a couple of weeks ago in competition also shows that I'm while I'm not as strong as I was when I was comp peaked (expected). I'm still holding plenty of power. I'm training 5 or 6 times a week at the moment and when we repeat  the same things on a regular basis its sometimes hard to notice the improvements right in front you. This is why people take before and after photos. In this case my brisk walk today was a good indicator of that seeing as I'm not doing it often. Very pleasing.

 

i split my head open a week ago at work and needed to go to the hospital to get 6 stitches which was all good. They took my BP at 130/79 so pretty happy with that as well.

 

had my first strongman training today. as in 5 weeks in entering a comp down here. Started on the log warmed up hit some reps and my top set was a double of 110kg. Failed a 120kg. Pretty different technique to anything I have done before. Will look to push 120+ on the day. Then worked on the lightest stone which is 114kg just learning how to pick it up. Then did a few sets of triple touch and goes on the level which is a little higher than the comp level. Each set got easier. Looking forward to 4 more trainings and giving the comp a crack on the 23rd of Jan. will begin my competition block mid January as well in build up to April 16th

 

awesome, keen to hear how the strongman competition goes.

I watched a competition last week and was real impressed with the overall performance that sport gives you like fit, fast powerlifters

 

will have a crack at a few of the implements this year as be stupid not to as my gym has all of them and my gym is probably 80% strongman 20% PL

 

how did u crack your head?

[Realtalk]

Rushing out back of a transit van. Caught my head on the rear door latch. Just mentioned that cause got a BP reading. Hadn't had it taken in a while so always nice to get nice news on that sorts thing, especially with what we all do.

 

[Realtalk]

Thought I'll give an update on my pec and plan moving forward. It's been a long road to recovery from late August when I first tore it to mid September when I re tore it. That was 4 months ago but feels just like last week. I swear as you get older, time seems to go faster. I actually read an article on that one time by Alan duff. Interesting. Anyway... It's all good news with the pec, each week it's getting better and stronger. I started my raw pressing rehab for 10x5 at 40kg and this week I was at 120x10x5. I have dropped out the board pressing and moved to full Rom slingshot work on bench session number 2. I'm waving up my slingshot sets doing 5 sets of 5 increasing 10kg each set. Yesterday was 180x5 for the top set hit I just did 4 reps. Didn't take the 5th as it felt a little funny, but just a mental thing. The hand out was rubbish anyway. Arms, wrists and elbows aching after these heavy slingshot sets and I think that's just down to the body getting used to the heavy weight again. Sane feeling as the 240 and 260 boards I did a whole back. Feel it right in your bones. Every session im feeling more confident. Which is great. So now the weight is getting up there I will keep it climbing but just pull the reps back as this allows me to keep pushing forward and building the volume with good 10rpe sets of raw work. My next 4-5 weeks main lifts will look like this on the raw day... 

Wk 1: 130x6x6
Wk 2: 140x6x5
Wk 3: 145x5x6
Wk 4: 150x5x5

I actually have a deload after this coming week so will do week one twice.

The slingshot work will look like this...
Wk 1: 140x6, 160x5, 170x4, 180x3x3
Wk 2: 145x6, 165x5, 175x4, 185x3x3
Wk 3: 150x5, 170x4, 180x3, 190x2x3
Wk 4: 150x6, 170x4, 180x4, 195x3x3

 

i begin my prep feb 1st for the Gpc Auckland champs on 16th of April. So my squat and deadlift training wil look nothing like my bench training will for the first 4-5 weeks but after this I believe the pec will be completely ready and I will have done everything I can. However Won't take the bench over 160 raw until I max in the prep. got a couple vids for this week to show how the weight is moving. I'm quite impressed with the strength I have held considering.

 

Big thank you to Reuben Simanu who has done my whole pec rehab plan for me. Look forward to all that patience and boring stuff paying off this year on the bench.

 

 

 

 

 

[Realtalk]

Tues 19/01

 

warm up circuit 

 

bench press

Barx20, 60x10, 80x10, 100x5, 110x3, 120x1, 130x6x6

 

standing ohp

60x5x10

 

machine flyes

5x15

 

bench feeling good. Confidence building.

[nomoneynohoney]

Be good to see how you go come AKL champs. Hope it all falls into place bro. 

[Realtalk]

Wed 20/01

 

deadlifts

60x10, 100x5, 140x5, 180x5, 180x3x10

 

sumo sldl

140x3x10

 

hamstring curl

3x15

 

Got back on the okie deadlift bar for the first time tonight. I have been pulling with a stiff bar since october. Bit different I notice slight diff even with 180kg good to get a bit of volume with that before we step the intensity up in 10 or so days. Trained with a young fulla who does NZPF comps so that was very good and was able to give him some advice on deadlift related stuff which was rewarding. Quite a gassy workout, But expected. It's getting hot now in the bop and I have changed my training time to 530pm from last year training early afternoon so that's an adjustment i have been getting used to. So an even bigger importance being put on my nutrition timing throughout the day and my water intake. So just being well hydrated all day. Getting excited for the beginning of prep.