Jack of two trades, master of none!

[jimmybro1]

1 hour ago, EliteProAli said:

Man... I wish... Forever small clavicles of peace

I was thinking of deloading there bro or I might scope out gyms to train at ( jus 3 days oit of the 7 days and super early in the morning. Am I crazy? Lol)

 

I told the wife about it, didnt give me a hard time considering . 600? Thought youd have atleast 650 or more? Or you injured? In b4 U74kg class with me)

 

Serious question here guys. Anyone got a good peaking program or method? Im so clueless to this.. does it even help? 

 

Also ill be going 12th to 19th Oct and my meet that Jimmy bro is on about is Nov 13th or something. Possible to do a peak within that time frame? 19th til November 

No constancy with training get sent away from work to locations quite remote every couple of months for weeks at a time.  Making paper is much higher priority trying to get into the property market  got to stop travelling 6-8 weeks a year though haha. 

 

Squats come down a bit since my head injury but coming back up. Lost about 20kg as not squatting in wraps also poverty deadlift. Plenty of room to improve. 

 

I wouldn't bother training on holiday, I will just be lifting beers long week of carbing up 

[EliteProAli]

19 hours ago, jimmybro1 said:

No constancy with training get sent away from work to locations quite remote every couple of months for weeks at a time.  Making paper is much higher priority trying to get into the property market  got to stop travelling 6-8 weeks a year though haha. 

 

Squats come down a bit since my head injury but coming back up. Lost about 20kg as not squatting in wraps also poverty deadlift. Plenty of room to improve. 

 

I wouldn't bother training on holiday, I will just be lifting beers long week of carbing up 

Mate I respect that. Paypa should be a priority and I wish it was for me but I get a bit obsessed with lifting even though it doesn't really give too much benefits in the real world. 

I must admit I've become less nazi about training as time has progressed believe it or not because progress will come with consistency. That's the biggest factor for it and I think despite you having injuries and not being 100% consistent, we can both agree you are consistent enough that training is a big part of your life. That 600 will come this year or sometime soon regardless I believe bro : ) 

... Wish I did take my parents advice on being a doctor though LOL! xD Jokes (but not really)

Ok so today I did the following!

Weighed in at 75.4kg 

Macros will be estimated today since I am going to my wife's good friend bday party. They are from Serbia and they are going to serve traditional food - gonna take my food scale with me... (Jokes lol) - definitely going to take two of my one square meal bars to try and get in enough kcal's 

Aiming for that 3300-3500 kcals a day

5 x 5 @ 115kg  Front squats 

This was a funny one. I wanted to try and beat my 3RM max by hitting a 4 or 5 reps but when I unracked it, it felt like a 200kg back squat loool. I was surprised by the speed of it to be honest so I used the RPE scale, found my estimated max and worked off that. Will probably only try max reps when I have a good day and I think that day will come very soon. 

Kinda embarrassing that I've done 2x bw bench in a meet and multiple times at home but if I attempted a 2x bw FSq it'd sink me.. Definitely a goal of mine to get 2x bw some day. Not far off it I guess.

7 x 4 @ 97.5kg Bench Press 
4 x 8 @ 0kg Glute Ham Raise
3 x 10 @ 50kg Face Pulls

Nothing special about today except for the FSq but even then, it's nothing new. Time to have a break until Monday - hopefully get some good sleep in this weekend and just be as relaxed as possible. Got a bit of a pump going after the workout and obviously I adjusted the lighting by playing with them curtains to exajurate how lean I actually am. Atleast I didn't have to use instagram loool xD

 

[EliteProAli]

Gentlemen! (And ladies!) 

Nothing exciting for my weekend guys - Was looking forward to today since I get to train... 

On Saturday we went to my wife's good friends Bday and her sons Christening. Is that how you say it? Lol - Us Muslims don't approve of that bull... LOL jks ! - Don't even believe in religion. *in b4 more hate on Muslims* 

It was ok, a bit out of my comfort zone. It was a hall full of Serbian people so there was a language barrier. 


Good food and I estimated the food / beer pretty good. Woke up Sunday 75.4kg

Anyway, Sunday I started to feel a bit sick and low and behold, today (Monday) I am sick.. Got the flu.. Didn't stop me from training, took it easy though (or did I?) 

Weight: 75.0kg 
Macros: 190/90/425 (going to increase carbs to 450 and see if that bumps it up)

Conventional Deadlifts (Reset every rep) 3 x 8 @ 120kg
Bench Press (Pause every rep) 4 x 8 @ 105kg 

Decided to take advantage of my weight and try and rep 2x bw bench press like I did with 3x bw deadlifts lol. 

Did 2 reps. It was touch and go so obviously doesn't count in a meet but it definitely counts in real life and satisfies my ego. Feels good man. Goal is to get 8 reps some day in the future like that 140
 

2.5x squats for reps (tick)
2x bench for reps (tick)
3x deadlift for reps (tick)

Feelsgoodman.

Anyway.

DB Incline Press 2 x 8 @ 30kg (bought these on the weekend, might buy some 40's - Was hella light)
DB Bench row 3 x 8 @ 20kg (Just like the barbell row I did with the bench, only this time single arm. This gave an insane pump for the back / lats)
2 x 8 @ 0kg Pull ups

All in all, it wasn't a tough day. More of an 'accessory' / 'pump' sort of day for me to be honest. It is in my plan though so I wasn't deviating from it. (the 150kg bench was deviating obviously) 

Used the RPE scale for the deadlifts because felt off, bench felt great so I am happy with today despite being 'sick'

Can't wait for Wednesday, back to squatting <3 - I got given some crappy knee wraps as well, if squats feel good might chuck them on to see how much I can do. 

Are there ANY benefits to knee wraps? Everywhere I read they say negative stuff about it... 

Anyway, thanks for reading / watching and wasting your time lol

[BeastBuilder]

More weight on the bar is a pretty solid benefit of knee wraps imo

[maccaz]

Overload. Complete different feeling of a 10rpe in sleeves vs wraps. Different ball game imo 

[FellowshipOfTheRon]

5 hours ago, EliteProAli said:

2.5x squats for reps (tick)
2x bench for reps (tick)
3x deadlift for reps (tick)

 

f*ing awesome man. should be proud as. i got those same goals long term

[EliteProAli]

13 hours ago, BeastBuilder said:

More weight on the bar is a pretty solid benefit of knee wraps imo

Right right. So would you get ANY carry over using wraps? Would it help build muscle because you are handling heavier weights or is it just a piece of equipment that is making you lift heavier but in reality you are actually not? I guess that's my concern.

13 hours ago, maccaz said:

Overload. Complete different feeling of a 10rpe in sleeves vs wraps. Different ball game imo 

I will try it tomorrow and report to you guys

12 hours ago, FellowshipOfTheRon said:

 

f*ing awesome man. should be proud as. i got those same goals long term

Thanks man! Happy but I don't want that to define me especially if one day I will become heavier - already set my next 'gym' goals to achieve - not sure if it's realistic but tbh I never thought my recent goals were realistic. Guess it's a matter of time yeah?

[maccaz]

37 minutes ago, EliteProAli said:

Right right. So would you get ANY carry over using wraps? Would it help build muscle because you are handling heavier weights or is it just a piece of equipment that is making you lift heavier but in reality you are actually not? I guess that's my concern.

I will try it tomorrow and report to you guys

Thanks man! Happy but I don't want that to define me especially if one day I will become heavier - already set my next 'gym' goals to achieve - not sure if it's realistic but tbh I never thought my recent goals were realistic. Guess it's a matter of time yeah?

 

last few months i squatted only in wraps, my sleeves squat has gone up considerably during this time.

i would guess in line with my wrapped squat.

 

i feel like squat involves a fair amount more than just your legs, and gives good overload to the bits that don't get assistance from the wraps.

 

its one thing staying tight around your sleeves 1rm but harder with your wrapped 1rm, just because its more weight, back etc.

 

can't hurt to try anyway man.

 

[HarryB]

I think in terms of development it adds muscle because you're lifting heavier. I'd use wraps but cos bodybuilding I'd never wrap up really tight and if it means 10 reps with a weight you'd only get 4 with without wraps then the overload is there. Plus all your supporting structures have to work super hard. 

 

If you're just doing low reps then I'm not sure it's going to give you a whole bunch of extra muscle... 

[BeastBuilder]

Exactly what the lads above said.

You'll get more pop out of them out of the bottom but your legs are working at least as hard as with sleeves cos you'll have more weight on the bar, and your supporting muscle groups (Lats, Erectors, Core etc) are all working harder as it is harder to stay tight with the increase in weight and also to ensure your movement still stays clean eg hips not shooting up from knees being so much stronger.

I think a few training cycles in wraps could help a sleeved squatter for sure, but majority of your work should be in sleeves.

[EliteProAli]

Hey guys!

Sorry for the lack of updates - I have read all of your comments regarding wraps and I appreciate your input and feed back - I will reply to you guys individually when I get the chance. 

It's been pretty busy for me these last coupla days with work and pt on the side 

Managed to workout today and finish everything in an hour and get ready for my client lol 

Came home late because the wife had an appointment somewhere (like I mentioned we care pool to work)

Because I was in a rush, never got the chance to try wraps - perhaps this weekend I will try! Watch out y'all. 240kg for reps ;) LOL jk...

Body weight: 76.0kg ! (finally... lol)
Macros: 190p / 455c / 90f

Squats 3 sets of 8 @ 150kg 
 

In a way, this was a PB. How you ask? Well, this is the first time me doing decent SETS with a weight rather than for example my 180 x 8.. That was more of an AMRAP (as many reps as possible for those who don't know) - Felt super easy - although I did wear a belt / sleeves but definitely had 180 in me today if I wanted I reckon - Well, atleast what I think.. I think it's a pb ? Actually I have to check..

Bench Press was 2 x 3 @ 140kg (paused)
                                   2 x 8 @ 120kg (paused)

This was pretty good too, definitely NOT a PB though. But pretty damn good considering that I did 150kg touch n go 2 days or so ago ya know? 

Deadlift was 3 x 8 @ 160kg 
 

Shirtless for the extra gains  

Was light as hell. Should have used 170kg but don't think it would have made a difference. 

So yeah, volume PB on the squat I guess you can say. I started to get full ATG rather than just below parallel just incase I get pinned on that in the meets. Never have before but don't plan on getting red lighted for stupid stuff like that. From the front view it looks like I squat high but I've taken pics and I do break parallel but from the looks of tonight, no chance of red lights. - Rather be safe than sorry ay.

Just the big 3 tonight, it was an awesome pump man and everything felt fluid. I feel like I am back to my old self again. The water cut musta fucked me up hard for that bench press meet.. Or perhaps I have finally recuperated... One thing is for sure though, if everyday felt like tonight, it would feel like winning the lotto (although I dono how that feels? lol) - but as you all know, we get good days and SHIT days and I bet a shit day is just around the corner.

Here's a photo from tonight too. Legs always look crap for me in the off season but everything else is ok - mind you kinda hard to tell with the lighting hence why I prefer natural lighting as opposed to this. Pumped obviously 

I'll reply to the previous msgs tomorrow and definitely let you know my thoughts on wraps

Cheers guys appreciate you wasting your time reading / commenting :)

[EliteProAli]

On 8/2/2016 at 0:35 PM, maccaz said:

 

last few months i squatted only in wraps, my sleeves squat has gone up considerably during this time.

i would guess in line with my wrapped squat.

 

i feel like squat involves a fair amount more than just your legs, and gives good overload to the bits that don't get assistance from the wraps.

 

its one thing staying tight around your sleeves 1rm but harder with your wrapped 1rm, just because its more weight, back etc.

 

can't hurt to try anyway man.

 

Thanks for your input, mate! I totally agree it will overload my whole body - lots make the assumption that it's only a leg workout but to be honest I feel my back right after squats due to squeezing hard and trying to make a shelf for the bar.

I will try wraps on Sunday for you all and see what's up.
 

On 8/2/2016 at 4:23 PM, HarryB said:

I think in terms of development it adds muscle because you're lifting heavier. I'd use wraps but cos bodybuilding I'd never wrap up really tight and if it means 10 reps with a weight you'd only get 4 with without wraps then the overload is there. Plus all your supporting structures have to work super hard. 

 

If you're just doing low reps then I'm not sure it's going to give you a whole bunch of extra muscle... 

Thanks for your input, mate! I see what you're saying and I definitely agree - I guess in a silly way I thought that because you get more of a rebound at the hardest part of the lift (generally the bottom) that you are not actually lifting say.. "200kg" for reps ya know? But whether that's the case (perhaps not, just one of the main reasons why I never used them) - Like you say, if I can squeeze out more reps or perhaps even make volume pb's then that there is gains. yeah? 

To be honest Harry last nights workout was rushed but doing high reps on heavy-ish (subjective term lmao) weight gave me an amazing pump. I think I want to stay (try) lifting heavy-ish and higher reps. Hopefully reach my goals faster lol!

On 8/2/2016 at 7:59 PM, BeastBuilder said:

Exactly what the lads above said.

You'll get more pop out of them out of the bottom but your legs are working at least as hard as with sleeves cos you'll have more weight on the bar, and your supporting muscle groups (Lats, Erectors, Core etc) are all working harder as it is harder to stay tight with the increase in weight and also to ensure your movement still stays clean eg hips not shooting up from knees being so much stronger.

I think a few training cycles in wraps could help a sleeved squatter for sure, but majority of your work should be in sleeves.

Thanks for your input, mate! 

Well, y'all said it! All saying good feed back about wraps and I like the fact it could potentially help me out as a sleeved squatter. I'll try it on Sunday and let y'all know what's up. It's my leg day then and I'll have lots of time to muck around 

Thanks for your input guys, much appreciated!

[EliteProAli]

Macros for tonight: ????? Lol ;D

[EliteProAli]

Morning yall!

Had an upper body workout - amazing pump - especially the bench press ! My estimated max was 155kg which I think I could have done if I didn't do what I was doing but then again, that's only 'theory'.. Although so far the autoregulation chart has been pretty damn accurate.. 

Weight: 76.0kg
Macros: Basically only had break fast, the day just started!

Bench Press was meant to be 3 sets of 8 @ 122.5kg paused but I only got 2 sets with 8 reps. The final set fatigue made me fail the 8th rep. It was a fight and I definitely would have had it if I would have chosen to use bad form (woulda easily got it if butt came off) 

Just really trying to pause each rep and not use touch and go while keeping glutes on the bench. Not a PB since I've done 130 x 7 for pauses but in terms of sets, this was pretty consistent. 3 sets of the same weight and same tempo etc

I think I will stick to 122.5kg until I can get 3 sets of 8 before I progress to 125kg and repeat the rep scheme until that's achieved and so forth etc


Seal Rows: 3 sets of 8 @ 52.5kg - I like to squeeze at the top of every rep and really have things controlled. It was challenging but definitely going to move to 55kg next session

Standing barbell press: 2 sets of 8 @ 52.5kg - I just threw this in for the sake of doing some shoulder work - although bench press / seal rows should be more than enough - just incase right? lol

Weighted dips: 2 sets of 8 @ 10kg - Fucking EASY. But again, trying to progress slowly and do more sets over time

Weighted pull ups: 2 sets of 8 @ 5kg - Not hard, but I can definitely tell that if I ramp the weight fast that it could be troublesome so I like the rate it was going. Perhaps do 3 sets next time and keep the dips / shoulder press to 2 sets since I do a lot of bench work anyway.

Great pump everywhere in the upper body and it didn't take long. Started at 8 am and finished at quarter past 9 only because I like to muck around at home, texting, taking photos, FBing etc lol

Now I am off to catch up with my brother, dad and dad in law for a feed. Their shout ofcourse xD

Will let you guys know how squats go tomorrow.

Thanks for wasting your time reading this shit

 

 

 

[EliteProAli]

PS. More back shots with natty lighting ;D

 

Ciao

[FellowshipOfTheRon]

whats that curved bruise looking thing on back, from barbell on squats?

[Optimass]

On ‎6‎/‎08‎/‎2016 at 11:41 AM, EliteProAli said:

PS. More back shots with natty lighting ;D

 

Ciao

 

I had to scroll up ... didn't recognise you without your hair :D ... looking good mate.  You know you are a pro just waiting to happen ;)

[RandySavage]

Following

[EliteProAli]

Excuse the lack of updates and replies guys. Will do so tonight!

[EliteProAli]

On 8/9/2016 at 7:39 PM, FellowshipOfTheRon said:

whats that curved bruise looking thing on back, from barbell on squats?

Hey mate - that bruise is from squats lol - it's there 24/7 ... When I squat it's red and tender otherwise it's just a brown-ish line all the time hah.

On 8/20/2016 at 4:45 PM, Optimass said:

 

I had to scroll up ... didn't recognise you without your hair :D ... looking good mate.  You know you are a pro just waiting to happen ;)

LOL - thanks Opti! Thanks man that means alot coming from you... Just a matter of time, stay patient, try my best to avoid injuries and only time will tell. I believe I will be some day : ) Cheers man!

3 hours ago, RandySavage said:

Following

Thanks dude !

[EliteProAli]

 

What's up homies !

Sorry for being 'slack' - to be honest training hasn't been anything exciting - I've actually kept it very basic and loving it. 

I've also fully committed to this "moving up a weight class" regardless of the 'wilks score' or being 'elite' - I figured that over time, the increase in weight would be more beneficial for me in terms of strength gains and also muscle gains - good investment I say, eventually it will lead to my goals and perhaps even further to be honest. Sitting at just over 77kg. My weight class will be U83kg. 

Never going to water cut from now on, I just want to walk into a competition and not have doubts in my mind - plus the pumps have been insane and my wife is already commenting about how I am lot bigger now - lol - always a plus. Shit just feels good - I actually have confidence within myself to go even higher - my standards have been raised as corny as that sounds.

Heavy training highlights during my absence :

Squat highlights (did these on an empty stomach) 

205kg x 1 pb squat (this was at night time after work, so I wasn't fasted)

180kg x 5 

160kg 2 x 8

140kg 2 x 3 (front squat)

120kg 2 x 8 (front squat)

 

If you notice my knees aren't moving in as much.. : ) - working with lighter weights around 150-160kg and doing higher reps has helped. 4 plates wasn't easy during that session but nothing really was. Even fell forward due to losing balance on my first set which was off putting - funny going to a commercial gym - people all stop to watch so you can imagine they all thought I was a try hard for 'attempting' 4 plates lol
 

 

 

 

 

Bench Press highlights 

 

Nothing really LOL - Just doing 'heavy' weight for high reps with pauses. No way near a pb but to do 3-4 sets of 8 reps of around 125kg that to me is awesome. Learning how to use leg drive better now too. Not saying I don't use it, but now keeping a conscious mind in regards to it. 

Deadlift  highlights (did the following all in same session):

240kg x 1 (3.1x bw) - fastest I've moved it but wasn't a smooth motion. Basically forgot to lock out and then I locked out later. 

230kg  2 x 3 (3.0 bw) - pretty damn easy

180kg x 11 Feels good - started to make this my working set (usually do 2-3 sets depending on how I feel)

140kg x 20 (warm up lol) 

Totaling 597.5kg so far with:

205kg squat
152.5kg bench
240kg dead

And I think I can do that if I just go in without water cuts :) 

That's all you've really missed guys. If I don't post it's not because I'm being lazy ( well tbh it sorta is LOL ) but it's more so; is it even worth to post the same routine over and over again? My routine is boring as f*ck but it seems to be working and I am enjoying it. I will definitely be in touch :)

Bring on the gains and bring on the PBs!!!

[EliteProAli]

Elite standard for the NZPF u83kg

 

645kg 3 lift total @ 83kg which is 430.54 wilks

150kg bench press @ 83kg which is 100.13 wilks.

 

Currently sitting at 415 wilks for 3 lift and already achieved elite bench standard in my most recent (and very bad performance) bench comp. 102.30 wilks

 

So close to achieving my goals yet so far lol.

[EliteProAli]

Not a pb today - but looking back to my bodybuilding days doing 3 sets of 10 reps with 100kg was killer. To be able to pause this weight (140) with every rep is so awesome. 180 someday like this fingers crossed :D

2 x 8 140kg pause squats

2 x 8 122.5kg front squats

4 x 4 180kg sumo (was meant to be 182.5kg but I'm a dumbass)
3 x 6 glute ham raise

Felt good today. Had awesome amount of sleep, not stress from life. If only everyday was like this... 

Weight: 77.6kg
Macros: 200p / 100f / 460c

 

 

[EliteProAli]

Thanks so much gymnation for nominating me to win supplements :D 

Don't really use supplements but I do buy 'single' quest bars here n there so I think I'll blow it all on that LOL xD

Much love! 

PS: Weighing in at nearly 78 kg now!

[BeastBuilder]

That is one stacked 78kg, jesus lol