2017 log

[jimmybro1]

Them anabolic conservations for that jaw hypertrophy 

[Realtalk]

Mon 20th

GC bar squats

55x10, 95x5, 135x3, 175x2, 215x1, 235x1, 255x1, 210x8, 200x8

Leg extension

20x4

Leg press

5ppsx12, 6ppsx12, 7ppsx12, 4ppsx20

Good session, GC bar squats were good hard sets. Top single below.

[Realtalk]

Tues 21st

Paused Bench press

60x10, 100x5, 120x5, 140x3 x8sets

Incline bench press

100x10, 120x10

Flat FB press

45x10, 50x8, 55x8, 35x15

Standing ohp

70x10, 70x10, 70x10

Bench feeling really good at moment. 200+ will happen soon in the gym.

[Realtalk]

Wed 22nd

Deadlift

60x10, 100x10, 140x5, 180x2, 220x1, 260x1 x5sets, 200x3 x4sets

Sumo SLDL

140x10, 140x10, 140x10

One arm db row

45x10, 50x10, 55x10

Lat pulldown

12x3

Db shrugs

20x3

Ghr

15x3

Today we treated this session as a test for the hamstring. All was sweet! So next week will be a big deadlift session where I'll set a big rep PR. all no straps today for the conventional deadlifts. That okie bar is brutal haha.

[Skeletor]

Glad you're all healed mate. Looking forward to the P.R . On your deadlift day do you pretty much hit the whole posterior chain in one session?

[BeastBuilder]

Hhnnngggg.. In4PR !

Can't wait to see a sickening pull bro, I'll have my bucket ready for the vomit reps watching the vid haha.

What do you think of using a Sumo stance for Romanians or Stiff Legs ? What's the reasoning behind that ? Never done it myself so always interested in more bang for buck accessories etc

[Realtalk]

Yeah bro so it is normally deadlifts and hamstrings on a wed. But I added back assistance to today because I'm meant to be going to get some bench coaching tommorow so just gonna have another bench day. My bench set up is rubbish and having a solid set up will take me past 200kg by September we hope. My p-chain got a thrashing on Monday too with the GC bar squats. So next week if I pull on the wed heavy then the Monday will be a lighter speed day. You just can't squat balls to wall on a Monday then deadlift balls to wall on a Wednesday. Well I can't anyway, I'm not Russian lol. So this is how the programme is set out. The big lifts you see like my deadlift 260x8 was planned and the lead up to that started actually the week before by doing speed day the wed before and like wise the Monday of that week so I am good to go wed. That's why it's important I hit all my lifts and this is the best way to do that and get stronger (for me). Could I have got 260x8 today after that heavy GC squat Monday. No probably not.

[Realtalk]

Hhnnngggg.. In4PR !

Can't wait to see a sickening pull bro, I'll have my bucket ready for the vomit reps watching the vid haha.

What do you think of using a Sumo stance for Romanians or Stiff Legs ? What's the reasoning behind that ? Never done it myself so always interested in more bang for buck accessories etc

Works my adductors, hamstrings and glutes way more than a stiff leg conventional. They just burn out my lower back. Each of these reps I slam down and reset. Really good. Variation too getting stronger at something in a different stance has its benefits eh.

[BeastBuilder]

Works my adductors, hamstrings and glutes way more than a stiff leg conventional. They just burn out my lower back. Each of these reps I slam down and reset. Really good. Variation too getting stronger at something in a different stance has its benefits eh.

Ah right, f*ck might take them for a run on Friday after Deads, sounds like good money.

So you do them each as separate reps from the ground ?

I usually do Romanians with constant tension on my Hammys so this could be a good change like you say.

Always up for working on weak points.

[Skeletor]

Cool man thanks. I think thats where i sometimes go wrong with heavy squatting one day and then deads 2 days later and get mad sore posterior chain and it affects my next squat day.

[Realtalk]

Ah right, f*ck might take them for a run on Friday after Deads, sounds like good money.

So you do them each as separate reps from the ground ?

I usually do Romanians with constant tension on my Hammys so this could be a good change like you say.

Always up for working on weak points.

I was doing touch and go. Meaning I had to keep constant tension on but I found my legs weren't staying very stiff with a wide sumo stance so I do each rep separate they are still fast bang bang bang but I reset and lock legs.

Yeah I do my conventional stiff legs the same way the wrights don't touch the floor

[Realtalk]

Thurs 23rd

BENCH PRESS

Warm up

Barx5, 60x5, 80x5, 100x5

3 board - bench daddy 1 ply

120x3, 140x3, 160x3, 180x3, 200x3, 220x3

2 board - bench daddy 1 ply

240x3

Full rom - sling shot

150x5, 150x5, 150x5

So today I drove an hour down to sunny gym in whakatane. Where I met Reuben. Reuben is pretty much the bench press king of NZ he had done some impressive presses in his time (265kg raw bench press) and has a wealth of knowledge on the bench press movement. He a really humble guy and through Wookie has agreed to help me out with my benching.

So today he didn't overload me with too much info straight off the bat. We went over a couple of set ups and went with one that we like. I practised setting up like this for every set. I learnt so much and my bench press instantly felt more stable and stronger. It's not comfortable but it's strong.

We did all today in the bench press equipment which I have a slingshot and Reuben had a bench daddy which I grabbed off him as it was a good fit. Iv included pics of these below the slingshot most are familiar with. The bench daddy has single and double ply options it's a pretty sick piece of equipment. I included some pictures below for you guys who don't know what I'm talking about.

The 240kgx3 was so good. When the weight gets handed out to me I'm holding it all at lock out and man that is so heavy! 150 felt like nothing afterwards. I can definitely see the benefit this thing will have. A portion of its mental when you are doing a big weight so building confidence at a higher weight is only a good thing.

No assistance today just talking and learning.

[Skeletor]

Man to be a fly on the wall there. I read somewhere the other day that one week learning correctly is better than 6 months lifting or something like that. I remember seeing him a few years ago on some website. (Probably this) and thinking how is that humanly possible. Are you supposed to Centre the straps over your elbow or up on your triceps with the bench aids?

[Realtalk]

The slingshot I have up on my biceps above elbows. The other thing I have the same but the bottom part on my elbows. The loops are bigger as you can see so it's not as snug fit as the slingshot. Both different and good for different things.

[tyreguy]

The 240kgx3 was so good. When the weight gets handed out to me I'm holding it all at lock out and man that is so heavy! 150 felt like nothing afterwards.

(FFuuuaaark!)

[Realtalk]

Fri 24th

Barbell squats

60x10, 100x5, 140x5, 180x3, 200x1, 220x1, 240x5, 220x5, 220x5

Paused squats

140x5, 140x5, 140x5

Leg extension

20x4

Calve raise

20x4

SSB was locked away by some idiot who Locked the door. So did heavy barbell squats for first time in a while. These felt pretty good just in sleeves and a belt. 240 was hard but still got it. Texas bar is so nice to squat with. No leg press as I ripped my shorts on the squats and getting on leg press just be bad news for the members lol.

[soundsgood]

Lol!!!

RIP shorts. Legs just be growing bro

[startinfromscratch]

Shoulda just done leg press bro, wide stance & making eye contact with as many people as possible.

 

Protip - if any one meets your gaze, lick your lips.

[Realtalk]

Mon 27th

GC bar squats

55x10, 95x5, 135x5, 175x3, 200x2 x10sets

Leg press

5ppsx20, 7ppsx12, 7ppsx12, 5ppsx20

Leg ext

20x3

Was meant to be 210kg on the GC bar but I felt abit tired today so took it to 200 and kept it there. This is my last week of this part of my prep and i have a deload next week then into knee wraps and into the final run till USA.

[Realtalk]

Tues 28th

Speed bench

60x10, 100x5, 120x3, 140x1, 150x2 x8sets

Ohp

60x10, 80x8, 80x8, 80x8

Side raises

4 sets

Facepulls ss rear felt flyes

4 sets

Arms a little sore on the bench lowering it down. Same problem. Iv basically got this week then 5 weeks of heavy training till my comp with 2 separate deload weeks in there (one of them being next week). After this comp I won't be touching a heavy barbell squat or flat bench press until it's fixed so like the rest of the year. But we will talk about that when the time comes.

Big deadlift session tommorow! So thinking about that now and it's doable I have belief in myself for this. FKN EASY!! Then heavy bench again with big R thurs in whakatane and last ssb session for this prep on Friday. Then deeeeload week which I will be disciplined on not doing shit I shouldn't do just like I always do. My body responds so well to these deload instructions that Jono gives. It's amazing!

I might even go back to whakatane on sat night to watch the Nabba bodybuilding comp that's on there, since it only any hour drive away. Shouldn't be too many idiots in whakatane might be a half decent show to attend without feeling like your in the competition in the crowd/foyer. 3 people from my gym entering which is cool.

[BeastBuilder]

Sick bro.

In for two sick days of training. Wanna see a big pull to get me amped up for mine in a few weeks.

Plus the big bench day, always keen to see some big bench numbers.

The Slingshot etc is an awesome tool I reckon, will be working it into my own prep like I did for Nats. Great for confidence and tightness.

Is it Reuben Simanu you're benching with ?

[Realtalk]

Yes bro, he is kind enough to help me.

[BeastBuilder]

Yes bro, he is kind enough to help me.

That's mint bro. Met him at the last NZPF Nationals I did. Nicest guy, humble as too.

Insane strength

[Realtalk]

Wed 29th

Hamstring curl/leg extension warm up

Deadlifts

60x10, 100x10, 140x5, 180x2, 220x1, 250x1, 270x1, 290x5, 260x3, 260x3, 260x3

Sumo SLDL

140x8, 180x8, 180x8

Seated row/lat pull down super set

15+15x3

Really stoked with how my deadlifts went today. 12 weeks ago I pulled 280x4 and failed the 5th rep. Today I pulled 290x5 with no miss. So that's 10kg added over 4 reps plus an additional rep. And I'm earlier in my prep by a week or two this prep. Which is all good news! A lot of you woulda seen this video as it's been on FB already. I don't normally put lifting shit on FB I save it all for here but I was pretty pleased with myself today so Yolo.

[Skeletor]

Nice bro that's an awesome strength gain. I'd be wrapped as hell. I don't have Facebook so good to see the video. Could be a nice p.b for you come peak time.