Ive been squatting- conjugate programme based on WS.

[Varven]

I will be up there OB i need to see 1 of these for sure, might come work out with VV Mac and EU if its ok with them

Yeah VV awesome bro squat si looking better and better every time i see it.

Maybe 1 point keep the head up bro i noticed it diped a bit in the 140 squat. Maybe pick a point on the wall about 30degree above level and stay there it will help fire the posterior chain and cut down the good morning just an observation bro.

Yup, Ill use a point on the wall to focus on when I squat to get used to keeping my head up. Just let us know when your up here bro, will be good to catch up.

I live 2 mins away from where NI champs are being held, in fact its where my meet was held as well ( Club Physical, New Lynn).

I met Tonka there at the National Bench comp.

Looking forward to meeting you west side boys so I can figure out how you guys squat !

[poos_n_wees]

Well done on the comp and deadlift PR! Just watched the vids... very cool

[Varven]

Thanks Poose n wees.

First day back after a week off.

Ive lost a bit of strenght and am a bit untrained after the time off/overstraining at the comp.

First focus:

increase volume, work capacity, gpp, rehab from injuries

2nd:

Increase muscle mass, drop a bit of bf maybe and clean up my diet.

of course strenght will be a mainstay alongside the other two goals.

Yesterday was the first day on my new diet. I kept it clean but took away too many carbs. i was actually hungry by the time I got to the gym.. its obvious why I didnt last long lol.

Warm on leg curl, front squat, back extensions.

Pause squats

20kg 2x8

40kg 1x8

60kg 1x8

70kg 1x5

80kg 1x5

90kg 1x5

100kg 3x5

Paused for about 2 seconds on the bottom of every moment.

by the time I got to a 100kg.. my form was a bit out of whack.

Will get some stretching done and wait till I adjust to volume

Front squats

80kg 1x3

70kg 3x5

stiff legged deadlifts

60kg 1x8

80kg 1x6

100kg 1x6

Going forward I intend to use a lot of pauseand box squats as well as stiff leg deads+ good mornings.

[Varven]

Forgot to update:

ME SQ/DL

BOX to exactly parallel (Not deep enough to pass a comp ref though ).

bar 2x8

40kg 1x8

60kg 1x8

80 1x6

100 1x6

110 1x5 belt on

120 1x3

130 1x2

135 1x1, next rep, I failed.

130 1x1

120 1x3

Ok this is frustrating.

I am unable to maintain form and push past this 130/135kg barrier on box

squats, I seem to have stagnated at this point for weeks on end !

Any suggestions guys.. cause I am starting to psychologically get stuck at this

point and am also starting to wonder if box squats work on me :S

Front squat

60 2x5

70 1x3

80 1x3

70 1x5

Rack deads from mid shin

120kg 1x5

150 1x1 no go after this.

This is strange.. maybe failing on box squats took it out of me.

Anyway, not too worried as I have smoked this in the past and will ensure

next time it gets done.

Standing military press.

felt a bit of trepidation as I havent touched a shoulder ex in months on end.

bar 1x12

30kg 1x10

40kg 1x8

50kg 1x4

40kg 1x8

10kg db side lateral raises 2x10.

good to feel shoulders getting worked again, cant wait to push this military presses hard again.

rehab work:

hammer db curls 10kg 1x15, 1x10

haha had a massive pump after the first set with only 10kg LOL

Crunches 3x15

DISSAPOINTED about squat... will do anything (Except drugs) to get it up...

[Varven]

OB1'S reply

Hey V,

Boxes are about 20 to 40kg below you full squat so in theory on a 140kg - 150kg comp squat you are about right.

Two main things to help as BNK suggested are GMs these keep you back to become stong as you drive out and up, also CORE CORE CORE. Pull Downs Abs, Land Mines, Russian Twist and Hanging Leg Raises.

If you notice we have a tendancy to do core work every workout session, plus i do extra on the XWO days.

Bro post a vid of your Box Squat so we can see what you are or not doing correctly.

Boxes are quite taxing so change up and down after parallels do a few sets above the a few sets at high. These are a bit like partials

19/10

Did some cardio and gpp work.

walked 40 mins.

Then pushed the car up and down the street. boy was that a killer ! Loved it.. cant wait to go car pushing again

[Varven]

GPP/XWO

Bench (rehab)

bar x25

30kg x25

35kgx25

40kgx10...stopped could feel some pressure on elbow.

35kg1x15

1arm db rows

11kg 1x20

15kg 1x20

21kg 1x20

Calf raises superset with reverse forearm curls (rehab)

1x12ss1x10

1x10ss1x10

1x10ss1x10

decline abs

2x10

Will start doing weighted ab work next time or increase reps. Short rest intervals and high reps had me panting heavy, more like a cardio workout. That was the intended effect !

I think I didnt warm up enough, I seem to have a twinge r unning down the traps/back.

[Varven]

Have been spending most off my time working with physio.. around my elbows and ankle/knee issues.

Elbows finally seem to be getting better.. touch wood.

Been having a few MMA sessions as well.. so havent been completely useless

Desire burning strong to get under that bar again and up all my lifts.. would love to work up to the next novice PL meet again.. maybe in March ? Not sure yet.. will find out and structure a training plan around it.

Yesterday had a workout after ages to get the body used to it again.

It was brief and didnt push too hard:

Flat Bench

20kg 2x20

30kg 1x10

40kg 1x10

50 kg 1x8, 1x6 ... could feel this in the elbows.. not in a bad way but could feel nerve movements and stabilisers were very weak... so called it off.

40kg 1x10

Front squats

20kg 1x14

30kg 1x10

40kg 1x8

50kg 1x6

60kg 1x6

70kg 1x5

80kg 1x3

Quads felt well.. could have pushed more.. but decided to take it easy.. main problem upwards off 80kg on front squats is that quads feel like they can well handle the pressure by my upper back rounds.. same problem as back squat itself !

Will have to fix this !

Rack deads from just above knee (about 1/4th of an inch as knee itself is a sticking point).

70kg 1x6

120kg 1x6

160kg 1x6

120kg 1x12

Pull down abs

2plate 1x8

3plate 1x8

2 plate 1x12

[Varven]

1.5 hours mma training last night.. had full contact training. Took a bad sweep to the inside left knee (I dominated in the ensuing grapple fest but anyway), seems like insertion point deep tissue brusing.

Could be wrong, could be tendon screw up.

Lets hope its the former than the latter.

Taking next few days off to dirty bulk over christmas ( savouries, sugar and wine .. really it always helps me bulk :pfft: ).

[deegee]

Good to hear that things are improving on the injuries front, but sounds like you have a way to go yet. I will be starting the "christmas bulk" soon too ! And it will be be dirty.

[poos_n_wees]

Taking next few days off to dirty bulk over christmas ( savouries, sugar and wine .. really it always helps me bulk :pfft:).

Just slip a diet coke in between the savouries and wines and that should negate all the bad calories

[Pseudonym]

1.5 hours mma training last night.. had full contact training. Took a bad sweep to the inside left knee (I dominated in the ensuing grapple fest but anyway), seems like insertion point deep tissue brusing.

Could be wrong, could be tendon screw up.

You silly bugger! You don't learn do you?! Just as your top half's coming right, you go and stuff up the bottom half... :disgusted:

[Varven]

Pseudo... Ill blame it on the PL'er training.. all remnants off brain function were replaced with testosterone LOL.

Ash reckons I will be using a mobility walker to get around within the next couple off years.

Ah well.. if you are a slave to your passions, you only learn the hard way !

[Varven]

Taking next few days off to dirty bulk over christmas ( savouries, sugar and wine .. really it always helps me bulk :pfft:).

Just slip a diet coke in between the savouries and wines and that should negate all the bad calories

Classic...

you mean like a big mac supercombo with choc sundae extra and a large diet coke LOL

[Old Bull]

Hey V

Merry Christmas Mate

Good to see the training is back on. Hope all goes well for next year.

Don't Eat to many Pies

Be Strong

Train hard

Lift Big

OB 8)

[ExpensiveUrine]

Keep training!

And merry christmas/happy new year.

[Ash]

Ash reckons I will be using a mobility walker to get around within the next couple off years.

!

A Zimmer frame by the time you're 25. An old folk's electric scooter by 28 and a full robotic body replacement by the time you're 32.....so you may as well go for it :grin:

[Varven]

I just realized it has been over 2 months since my last proper strenght training workout.

So decided to embark on a new journey yesterday.

Its amazing how much strenght you can loose in a period off inactivity !!

ME Back/Legs

Warmup: lat puls/back extensions, rotators/forearms etc

ME work

Floor Deads

70kg 2x8

120kg 1x6

140kg 1x5

150kg 2x1 err... was planning to hit 2 sets off 5 here... but I maxed off at a single... wasnt expecting to hit 180 for a single but was hoping to at least get 160.

140 1x3

Assistance work

Good mornings

40kg 1x8

50kg 1x8

60kg 1x6

1arm db rows

went into these feeling quite nervous... didnt wanna bugger the elbow again.

17 1X10

271X10

32 1X7

Extra work

Ez Bar curls.. again.. was a bit scared about elbows:

5kg a side 1x12

7.5kg a side 1x8

5kg a side 1x12

Decline crunches

bw 1x15

bw+5kg plate 2x10

Done... volume and intensity was on the lower side.. I figure it will take me at least 5 - 6 weeks to get previous strenght levels back.

Will be interesting to try a ME chest day. but will have to limit reps to a min of 6 rep range to prevent elbows getting irritated again.

[Varven]

ME push day

Warmup rotators/forearms for elbows/shoulder other crap

Bench

bar 1x20

30 1x10

40 1x10

50 1x10

60 5x5. Strong differences could be seen between the rate at which the damaged side generated force as opposted to the better side.

So decided to stick at this weight till i can even out these differences.

After all no point in sticking on more weight and locking out one arm and having the other on my chest still :wink:

Flat db chest presses

20kg 1x5.. ok elbows were feeling the strain so dropped it off here

15kg 2x12

Tricep close grip push downs

2x9

Behind the head db extension for tris

This was mostly done as rehab for the elbows.. i use high reps hoping to get blood in there to aid recovery as traditionly exs like these and skull crushers and cgbp would aggrave the crap out of the old joints.

11kg 2x20

Abs

3 sets of 15 rep crunches on floor.

Dont want to increase intensity off weight much.. may go for volume on push but weight on legs/back.

[Varven]

Havent touched a weight or stepped into a training ring in over 2 months.

Ive temporarily defected from NZ and gone across to Aus to get myself a job for a while.

Armed with a NZ powerlifting shirt, a nzbb T shirt, Ill be back soon to annoy people in this end of th world

Talking of which .. anyone know of any powerlifting gyms close to central syd ?

[big MAC]

Havent touched a weight or stepped into a training ring in over 2 months.

Ive temporarily defected from NZ and gone across to Aus to get myself a job for a while.

Armed with a NZ powerlifting shirt, a nzbb T shirt, Ill be back soon to annoy people in this end of th world

Talking of which .. anyone know of any powerlifting gyms close to central syd ?

Good job man. Any idea when you're back here again? Whats it like in Central Sydney? I've never been to Aussie.

[Varven]

Havent touched a weight or stepped into a training ring in over 2 months.

Ive temporarily defected from NZ and gone across to Aus to get myself a job for a while.

Armed with a NZ powerlifting shirt, a nzbb T shirt, Ill be back soon to annoy people in this end of th world

Talking of which .. anyone know of any powerlifting gyms close to central syd ?

Good job man. Any idea when you're back here again? Whats it like in Central Sydney? I've never been to Aussie.

Gotta complete a work placement here as part of my studies specialization.

It should take at least 6 months.. possibly longer.

Whats Sydney like ? .. They're too many Australians here mate !

Its extremely hot... regularly hits 35+... scorcher.. wear a suit and your toast.

Havent been to any gyms yet.. will start somewhere this week I guess.

Nota cheap place (rentals/property ) .. average house price in Syd AU$ 550,000 . LOADS of eye candy... who needs cardio.. just walk down Bondi beach and you have an elevated heart rate amongst other things.

[Pure]

Hey Varun,

I know what you mean dude, when I went to Cairns there was a hot girl every 5 steps it was crazy lol. Bikinis in the winter, thats one thing you gotta love about Oz.

Anyway, if you get some spare time over there, can you give me a hand setting up a westside template. Im lost dude

[Varven]

Well after a LONG self imposed Hiatus I am back.

Started easy today, bit silly after 8 pints of beer last night.

Anyway, diet will get cleaned up slowly...

Squats

Bar

1x15 wow this already feels heavy, forget box squats haha

40kg 1x12

60kg 1x10

70kg 1x8

80kg 1x6

60kg 1x10

Front squats

40kg 3 x10

Calf raises..

Bad sign .. sweating out beer from last night lol..

Looking forward to Monday ...

[Mike Zero]

Good stuff V, you'll be back up there in no time.

How are those old injuries feeling now-a-days?

[Varven]

Touch wood they are ok.

But I have lost tremendous amounts of strenght.

For instance, I was doing some high rep lat pull downs, I couldnt even feel my back fatiguing, but my forearms were just dead.. theyve gone majorly weark during the injury period.

So a lot of pre hab is in order.

Yours and OB's journals are inspirations for me.

Still gotta nail that deadlift Ive been after for so long!