Playing the ace card

[bang_bang]

Starting prep for gpc nats tomorrow so thought I'd start a new journal. Trainings been pretty casual since last meet but managed to retain most of my strength. Haven't done bugger all deadlifting but it'll come back quick. Did a test session Friday night and got a comfy 220 in sleeves, hard 260 deadlift and a 160 paused bench last. Missed 170. I did 160x4 tng last week so I know there's more there. 

 

Age: 28

Weight: 106kg

Best gym lifts: 240/180/280 

Best comp lifts 225/180/260

goal lifts: 270/200/280

 

Im mainly after a 750 total and don't care how it's made up but I would like to crack a 200 bench. Id love to hit 775 which is elite u100 but that will likely have to wait till next year. I am being coached by Tom Lilley. 

 

Feeling fucking motivated and ready to give this all I've got. 

 

[maccaz]

Yeah buddy ! 

Will follow this one 

[soundsgood]

Nice one man!  In on this 

[BeastBuilder]

Iron Hunter vs Southern Samurai

Fight to the Death (or first to total 700kg lol)

 

Taking bets now

[nomoneynohoney]

In... TY men

[bang_bang]

week one day one

 

squats 

165x6x4

125x10

 

paused squats

125x3x5

 

ham curls

3x10

 

abs

3x10

 

bench 

105x10x3

 

most volume I've done for awhile I was pretty rekt by the end, I'm meant to do ghrs but don't have one at my gym so planning to train at JTs when I need to do them. 

[PETN]

Is 105x10x3 3 sets of 10 reps or 10 sets of 3 reps?

[bang_bang]

3 sets of ten. Every rep is paused in this program 

[bang_bang]

Week 1 day 2

 

benchpress

125x3x2

135x3x5

125x4x4

 

abs

3x10

 

hard session forearms were sore as f*ck by the end. Almost canned the last few sets but took a bit of extra rest and didn't control the descents so I could get through them. Was meant to do some other accessories but ran out of time so I'll do them tomorrow.  

 

Bodyweight 106 on the dot so should be 104ish morning weight. Will try bring it down another 1-2kg before I start blast in a couple of weeks. 

[bang_bang]

Week 1 day 3

 

bb rows

60x10

80x10

100x10

80x10

60x10

 

pulldowns 

5x10

 

cable rows

5x12

 

db curls

22.5x10x3

17.5x10x3 

 

bar cable curls 

5x10-12

 

Bodyweight: 105.1 

[bang_bang]

Deficit deads

180x3x2

190x5x5

 

front squats

80x10x3

 

Romanian deads

120x10x3

 

ham curls

3x10

 

abs 

3x10

 

fucking long hard session, ended up having a few drinks, lines and spots last night and ate crap all day but got through it.

 

bodyweight: 107.4 

 

[PETN]

Do you ever find yourself with sore joints after getting wasted? I get it really bad in elbows and shoulders especially if i trained before getting otp. Something about alcohol preventing body from repairing itself. Have had it set my training back like 4 weeks before

[bang_bang]

On 22 April 2016 at 9:21 PM, PETN said:

Do you ever find yourself with sore joints after getting wasted? I get it really bad in elbows and shoulders especially if i trained before getting otp. Something about alcohol preventing body from repairing itself. Have had it set my training back like 4 weeks before

 

Im a bit sore in general training the next day, not particularly in my joints though. I was fine today 

[bang_bang]

Bench

135x3x2

145x2x2

135x3x2 

 

Ohp 

50x10x3

 

Cable tri pushdowns

3x12

 

lateral raises 

3x12

 

abs

3x15

 

pretty easy session but I've picked up a bit of a niggle in my pec where it ties into shoulder. Felt it last session and was a bit worse tonight. Almost didn't bench but got through it ok. Pains not bad it's just in a dodgy spot feels like something could go ping. Started doing lots of scapula and thoracic mobility work before I bench, working on getting a better set up. 

 

[bang_bang]

Week 2 day 1

 

squats

175x4x6

125x10

 

Bench

112.5x10x3

 

pause squats

132.5x3x5

 

ham curls 

3x10

 

abs

3x10

 

Good session got through it a lot easier than last week. Been off the diet the past few days, weighed 109 tonight so told myself tomorrow's a new week and got a bucket of kfc on the way home. 

[maccaz]

2 minutes ago, bang_bang said:

 

Good session got through it a lot easier than last week. Been off the diet the past few days, weighed 109 tonight so told myself tomorrow's a new week and got a bucket of kfc on the way home. 

 

 

good call bro, never start a diet on a public holiday

[bang_bang]

Week 2 day 2

 

bench 

125x3x2

145x3x5

 

band pushdowns 

5x15

 

abs

3x10

 

only ate about 100g of carbs today so was feeling pretty flat/weak. Prob doesn't help I haven't pinned for  3 weeks. Was meant to close grip after bench but forearms were fucked. Didn't have any pain in pec though so that's good. Bw 106.6

[bang_bang]

Week 2 day 3

 

deficit deads

185x3x2

200x4x5

 

ghrs

bunch of sets 3-5 reps  

 

romanian deads

130x10x3 

 

Deficit was a bit higher than I'm used to so form was pretty ugly but got through them ok. Was meant to do front squats but only one bar at JTs and lads were doing other stuff so I'll do them tomorrow.

[PETN]

Do you train in a garage also?

[bang_bang]

I did tonight, needed to use a ghr which my gym doesn't have 

[bang_bang]

Week 2 day 4

 

bench

130x3x2

150x2x2

140x3

 

ohp

40x10

50x10

55x8 lol

 

cable pushdowns

5x15

 

Cable side raises

5x15

 

abs

3x12

 

Really good session, no pain benching so I was able to do it properly. Even coach couldn't really fault it. It moved really fast too. Set the tone for the rest of the workout and I got a good pump in my delts and tris. Surprising considering I have the test levels of a 12yo girl atm. diet has been on point all week and I'm finally back down to 105. Would've liked to been 2-3 kg lighter and leaner but it is what it is. Will start 0.5 ml tren and 0.25 of test daily in next few days.  

[bang_bang]

http://youtu.be/TzkAo6GWkf4

[bang_bang]

Week 2 day 5

 

Lat pull downs

5x10

 

db curls

22.5 5x8

 

cable rows 

5x12

 

cable curls 

5x12

 

bb rows

80 3x10

 

ez bar curls 

35 5x10

 

lat pull down machine

3x15

 

bb curls

3x20

 

Abs

5x15

 

Pretty chilled extra session today, spent a bit of time chatting to people that I've seen in the gym nearly every day for over a year but have never said a word to them, usually I just bert stare everyone lol. Got through a decent bit of volume in the end. Bw 105.9 

 

[bang_bang]

Week 3 day 1

 

squats

180x6x4

135x10

 

pause squats

140x3x5

 

ham curls

5x12

 

bench

120x8x3

 

abs

3x10

 

long session took a couple of hours, squats felt a bit harder than they looked in vids, everything's still moving fast. Started cycle today. Took some measurements. Arms 17.5 and 17.25, legs 27 and 26.5, waist 35. Bw 105.5 

 

[bang_bang]

Week 3 day 2

 

bench

125x3x2

145x2x2

155x2x2

145x3x2

 

flat db flys

15kgx10x4

 

cable flys

4x12

 

Band push downs 

5x20

 

hard session, was feeling rekt from squats last night and everything felt real heavy. Last week 150x2x2 were speed reps, 155x2x2 was very slow tonight. Might have a rest day after squats next week. Forearms started playing up too so which confirms Toms view that it's caused by squats but shows itself on bench. Bw 104.8. I'm going to keep eating the way I am and see what happens in the next few weeks.