2017 log

[trainlikeafreak]

Hey bro you've prob stated this but are you doing your own programming? I remember last year you followed one leading up to your first meet

[Realtalk]

Hey bro you've prob stated this but are you doing your own programming? I remember last year you followed one leading up to your first meet

Nah bro, Jono Macfarlane (wookie) does that for me. Works really well he's a good guy, Im pretty free to do what I like as far as assistance work goes. If I disagree or question some of the things he is great he will explain why we are doing this and that and iv learnt a lot. It's sometimes difficult to leave your ego at the door even though I feel I can do more, to not do more. And easy to become set in your ways and think you know everything. I think sometimes after training a certain way for so long we are scared to try something completly new or put our training in the hands of someone else because it might not work and that would be a waste of precious time. I asked him to do my training and just thought f*ck it I'm gonna take a risk and do everything and only what he says to do in the gym

And it's paid off. I could never have made these strength gains on my own.

I'm starting with David N next week too, I saw some photos I see he is friends with your parents bro.

[soundsgood]

David Niethe is the man,

I just got back from a session with him today. I think you will benefit greatly from having a mental performance coach as much as a coach to help your training programming.

[teamfatboy]

Wow, just watched those videos, superb work Tom, what awesome lifts. Congratulations!

[Realtalk]

Wow, just watched those videos, superb work Tom, what awesome lifts. Congratulations!

Thank you mate.

[Wookie]

No need for an ego in training when you conquer in competition.

[trainlikeafreak]

Nah bro, Jono Macfarlane (wookie) does that for me. Works really well he's a good guy, Im pretty free to do what I like as far as assistance work goes. If I disagree or question some of the things he is great he will explain why we are doing this and that and iv learnt a lot. It's sometimes difficult to leave your ego at the door even though I feel I can do more, to not do more. And easy to become set in your ways and think you know everything. I think sometimes after training a certain way for so long we are scared to try something completly new or put our training in the hands of someone else because it might not work and that would be a waste of precious time. I asked him to do my training and just thought f*ck it I'm gonna take a risk and do everything and only what he says to do in the gym

And it's paid off. I could never have made these strength gains on my own.

I'm starting with David N next week too, I saw some photos I see he is friends with your parents bro.

he's awesome bro and yeah ha good friends with my mum and dad. Totally agree with what you said re learning from others etc I've done a similar thing this prep with Marc rainbow.. Diff sports but same idea

[Realtalk]

Wed 11th

Standing ohp

60x8 4 sets

Db side raise

15x 4 sets

Incline press

60x12 4 sets

Close grip pull down

15x 4 sets

Upright row

15x 4 sets

[Realtalk]

Thurs 12th

Pull down wide grip

12x 4 sets

Incline bb bench

100x10 4 sets

Bent over bb row

100x12 4 sets

Elbow feeling back to normal today after Saturdays meet. Normal meaning still sore but not aching like it was. It's def from the squat I think I am holding weight with my elbows/arms rather than pulling it into my back the 280 was fucking painful to say the least. As for actual problem still unsure. inb4 f*ck you and f*ck your elbow lol.

[Spacebound]

you probably are aware of everything in this video but its got some good points if you're not, worth the watch. Hopefully some small technical adjustments can alleviate some of the pain 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

fuk you and fuk your elbow

[FUBU]

Epic lifts, you are a winner alright.

[Realtalk]

Fri 13th

GC squats

195x8, 185x8, 185x8, 185x8

Leg press

6ppsx15 4 sets

Leg extension

20x 4 sets

Lay pull down

10x 4 sets

First day of the prep for nationals today. First month or so going to be a whole lot of volume from there I'll have a really light/rest week (deload) then I will do something similar to what I did last year leading into the nationals which is exactly 12 weeks away. Below is a video of my 3rd set on squats. Iv sorted my YouTube app so I'll start posting some random footage of my trainings for those interested.

https://youtu.be/4kX_tdqOf6A

Goals for nats

Squat 300

Bench 195

Dead 330

[Hu Gh]

Couldnt comment coz banned but sick lifts br0. You should do write up in appropriate forum about how you structured your drugs in lead-up to comp. Be keen for read.

[soundsgood]

Those goals are right there for the taking bro!

Question is what will you do at the worlds

[Realtalk]

Couldnt comment coz banned but sick lifts br0. You should do write up in appropriate forum about how you structured your drugs in lead-up to comp. Be keen for read.

Rather not bro. But its basic as can be.

[Realtalk]

Those goals are right there for the taking bro!Question is what will you do at the worlds

I'll see how this training cycle goes and what I do at Nats will know on June 7th what my goals are. Not even thinking bout worlds at moment bro it's in back of my mind and it's all booked and shit but I want to do my best at nationals. It's not just a warm up to worlds. So those are the goals time to "rise and grind" lol inb4 fgt etc

[Hu Gh]

Rather not bro. But its basic as can be.

All good.

[Realtalk]

Mon 16th

SSB squat

55x5, 95x3, 135x3, 160x8 (8rpe), 170x8, 170x8, 160x8 (last 3 sets @ 9rpe)

Leg pres

6ppsx15 x4sets

Leg extension

25x 4sets

Lat pull down

10x 4sets

My ssb and gc bar only weigh 15kg I weighed my body without then put it on my back and guess the difference in weight is the bar. Sounds about right. Bummer they aren't just 20 but I doesn't really matter. So if you are reading weird numbers for warm ups and thinking wtf, that's why.

I had the weekend off training like I normally do. If I do stuff in Saturday it's usually bodybuikding extras like calves or biceps etc but only higher rep lighter weight stuff.

My belt arrived from Harris this morning which was a great suprise, when I got home from the gym so I'll start using that for some of my sets to break it in then should add some good support to my heavy squats and bench... Unsure if I'll use it for deadlifts I'll decide once I start getting the feel of it. Never worn a belt before so looking forward to the benefits of one.

Physio this morning gave me some really good shoulder mob stuff to go away with, sent me for an x Ray and is booking me in with best orthopaedic surgeon in bop who knows about elbows so should be into be see him in 4 weeks and he will have a look at what's going on. Really impressed with this physio. He not afraid to just say "I don't know. I haven't seen this before and all the tests are clear so let's get proactive and see if others can help". Some physios are just full of shit. Like the one I was seeing before.

[Realtalk]

Tues 17th

Strict ohp
Barx20, 60x5, 80x3, 90x1, 100x8 (10rpe), 100x7 (9rpe)
Didn't count the last set properly I thought I did 8 but only 7 this is the one I filmed below.

Cgbp
60x10, 100x5, 120x8 x3sets

Snatch grip strict ohp
60x8 x4sets

Dumbell side lateral raises
15kgx15, 12.5x8, 10x10, 7.5x10
This was one big set (run the rack) so just a big set of 43 reps to failure on each weight.

Lat pull down
10x 4 sets

Tricep push down
15x 4 sets

[jimmybro1]

Nice belt bro. Feel good on the ohp?

[Realtalk]

Nice belt bro. Feel good on the ohp?

Thanks mate. When I got it I was thinking I should have got the 2xl even though I measured ok for the xl. Just because was so stiff and was only fitting into the 2nd to last hole. But even after that one session the bekt gotten more supple and I was wearing it on the 3rd to last then... Is that normal? Been rolling it up both ways and standing on it and shit... Even heard to role it up and drive over it with a car? Lol to break it in, don't think I'm in that much of a rush but was a pretty funny read. felt good yeah it's stiff though so not molding my body. But I'll wear it for a lot of shit till its broken in.

[Leeroid]

Wear it when doing leg extensions so you don't get a thick waist br0

[jimmybro1]

Just wear it to brake in. Lol at driving over with car.

Might be awkward to use on deads when stiff as.

[maccaz]

What width is that belt ?

[Realtalk]

What width is that belt ?

Thickness is 13mm bro dunno bout length and width bro