2017 log

[Leeroid]

Good workout, got into a singlet todat got not too bad pump. I ordered a Texas power bar online and it arrived today so benched with that. Nice bar! As I have said before the bars at my gym are rubbish so will be great to have a steady bit of kit to rock.image.jpgimage.jpg

 Hahaha soon you'll have a squat bar too. You could start your own PL gym soon lol. Need to come over for a train so I can use those good bars

[ThreeWhiteLights]

Nice bar

[Realtalk]

Yeah anytime bro.

Wed 24th

Speed Deadlifts

Barx20, 60x10, 100x5, 140x2, 190x3 x8sets

Lying hamstring curl

15x5

My GHR is busted one of the bolts is seized up I twisted it the wrong way. So gonna fix that today and do some some later. I got this at home in the spare room as gf said she would use it but she ain't used it once and they got one at her Crossfit so i might take it down to the gym cause it a pain driving home then jumping on it straight after gym. I don't really like leaving my shit at the gym iv seen the way people mistreat equipment and have no idea what they are doing on it etc but might have to with this one.

[maccaz]

do you leave your bars in gym ? 

[Pseudonym]

^ Was going to ask the same thing. I'm picturing Tom walking in with gym bag on one arm and bars tucked under the other.

[Skeletor]

He has roof racks on his car with all the different bars attached That would be pretty cool to see

[Realtalk]

I keep them at the gym in a storage room. Over $2000 worth of bars there now so I kind of want them to last. Alot of people don't respect things that aren't theres. I getting a heavy duty rack built now, will be pretty cool once it's done I think. 2-3 weeks. I'll keep that in the gym but no one will use it cause it won't be in front of a mirror lol. I'll have a garage next year so I'll have my set up in there then. Will put pic up when I get it. Anyways...

Thurs 25th - back

Lat pulldown

Heavy x 12 x 4sets

Upright rows

40x15 x 4sets

Bent over row

100x12 x 4sets

Seated row

Heavy x 12 x 4sets

[Realtalk]

Fri 26th

SSB squats

Barx10, 55x10, 95x5, 135x3, 155x12, 155x12, 155x12, 155x12

Leg extension

20x4

Leg press

6ppsx15, 6ppsx15, 7ppsx12, 7ppsx12

Video of last/4th set of ssb squats. Gassy azzzzz! Lol.

[ThreeWhiteLights]

Mean Tom!

[Realtalk]

Mean Tom!

Thanks bro, nothing spectacular but getting body ready for the heavier stuff shortly.

[Wookie]

Lol.

 

And this is why we do some high rep squats. Need em.

[Realtalk]

Sun 28th

Ohp

Barx10, 60x10, 80x5, 100x5, 110x5

[Realtalk]

Mon 29th

GC bar squats

55x10, 95x5, 135x5, 175x3, 195x8, 205x8, 205x8

High bar squats close stance

140x10, 140x10, 140x10

Leg extension

15x4

Lat pulldown

15x4

Really happy with the gc bar squats up 10kg on my last 8s I did last cycle which was 195kg with belt. These 3 working sets were beltless. I find the belt especially helps on the gc bar. Probably should have worn it actually. 8,9.5,10rpe sets. Probably a little high 200kg might have been a better number for next time. This bar takes time to get used to again so every week on it I'll

Improve as I get used to the different movement that it is again. Leg press was taken so I substituted that for some barbell squats. Hard session but a good one.

[Wookie]

Very nice!

[Realtalk]

Tues 30th

Speed bench

Barx30, 60x10, 100x5, 120x3 x8sets

Incline bench

100x10 x3sets

Ohp. Standing, behind neck, snatch grip

40x15 x4sets

Lateral Db raises

15x12 x4sets

Machine flyes

15x4

Here is video of speed bench 8th set for people who want to see how I do it. I want this reps to be as fast as possible, explosive. Not a very exciting video but it's what I did today, no point maxing and pbing every day in the gym. Imo.

Plan will be to hit a 200+ in the gym a short time out from the comp so if you want to see the build up to that then my bench and ohp days will be good to follow for you. Also keep in mind my arm isn't any better really so we having to do it the slow but smart way. Which is not ideal but it's just reality.

[ThreeWhiteLights]

Bro I'm in the Mount on Sunday if you're keen for a train

[Realtalk]

Bro I'm in the Mount on Sunday if you're keen for a train

Sunday I'm going to be helping a few lads with the 3 lifts for the August GPC comp down here that I'm promoting an encouraging people to participate. So I won't be training bro and I have weekends off anyway. But I'll come hang out at gym and have a catch up. But not a session sorry bro be good to see you though mate talk some shit etc

[Realtalk]

Wed 1st

Deadlifts

Barx20, 50x10, 90x10, 130x5, 170x5, 210x3, 260x8, 240x8 (10rpe)

A longer rest woulda lowered rpe on the 240.

Sumo SLDL

130x10, 130x10, 130x10

Hamstring curl

12x3

Ghr

15x3

Someone was using all the 20kg bumper plates. These are 450mm same as comp plates the blue 20kg are like 420mm so I always have a bumber on for my deads so I'm pulling from comp height. So I put a 15kg on first that's why the numbers are not usual. 260x8 was awesome, was so happy with this set and where I'm at 11 weeks out. 240x8 was a 10rpe some real slow reps here but slow and smooth I'm not convulsing in the legs and struggling like hell so the reps are all really good. Can't wait to see what I can pull at the comp in 11 weeks. Here is my 260x8.

[maccaz]

 

 

good shit mate. you don't seem to be slowing down, consistently improving non stop for so long now

[Realtalk]

good shit mate. you don't seem to be slowing down, consistently improving non stop for so long now

Yeah mate having a good base and following Jonos program are the main reasons for that. Still such a long way to go though.

[Realtalk]

Thurs 2nd

Lat pull down

12x4

Bent over barbell row

100x10 x10sets

One arm db row

42.5x10 x3sets

Upright row

12x3

[soundsgood]

Wow that 260x8 is decent and legit af

I can't wait to see what your triples and doubles end up towards worlds. I'm sensing multiples sets of doubles with your comp PB aren't out of the question

[Skeletor]

That's impressive bro. Borderline cardio though. Might need to get Jono to put me on a program

[Realtalk]

Yeah mate you should if you want to get strong this way. Not cookie cutter like all the famous powerlifting royalty will give you, or overpriced like others. Our well known Aussie friend on IG emailed me back and wanted to charge me $330aud per 4 week training block via online when I was first enquiring bout powerlifting programming last year. Not bagging the guy but that's just fucking rediculous lol woulda cost me over $1000 for a comp prep cycle. Wtf. I'm proof that this system is working. So yeah I endorse it 100%. Jono is a past NZ strongest man winner, NZ Highland games winner and just been to the Highland games world champs. As well as being a good junior IPF lifter, probably won national titles and set records there too I'm not sure. So good credentials. Everything you should look for.

[Realtalk]

Wow that 260x8 is decent and legit af

I can't wait to see what your triples and doubles end up towards worlds. I'm sensing multiples sets of doubles with your comp PB aren't out of the question

Mate I was really happy with Yday deadlift session was great. I chat to Jono today and he thinks Colm was pulling 260 for 8s on the cycle he pulled 350kg. So all going well I hope to go close to 340 in sept. Can't wait! Thumbs up to the lads at the gym Yday had about 5 of them there encouraging me and watching between their own sets. Makes a big diff I think when you got abit of encouragement and atmosphere... Like what we talked about with the PTC gyms in Aus. Every training session is a competition atmosphere. It's good.