basics

[Big john]

good news - within a month my work should be moving to a new site, which means i wont be on on nightshift anymore, or at least be on a rotation. bonus.

:clap: :clap: good to hear bro...them night shifts sounded like the suck!

looking foward to a flying visit back up to AK in about a month, will catch up with the NZPO board

Son, i approve...we are going to get slaughtered, just advance warning you :pfft: 8)..will get the Whopper to come aswell!

[bar-belle]

looking foward to a flying visit back up to AK in about a month, will catch up with the NZPO board

The NZPO is looking forward to catching up with you

Gotta what that Wharetohunga boy..I've heard he can be trouble out on the razz :shock: :grin:

[Big john]

looking foward to a flying visit back up to AK in about a month, will catch up with the NZPO board

The NZPO is looking forward to catching up with you

Gotta what that Wharetohunga boy..I've heard he can be trouble out on the razz :shock: :grin:

fact!

[bar-belle]

looking foward to a flying visit back up to AK in about a month, will catch up with the NZPO board

The NZPO is looking forward to catching up with you

Gotta what that Wharetohunga boy..I've heard he can be trouble out on the razz :shock: :grin:

fact!

Haha fishing is good tonight :grin:

[Big john]

The NZPO is looking forward to catching up with you

Gotta what that Wharetohunga boy..I've heard he can be trouble out on the razz :shock: :grin:

fact!

Haha fishing is good tonight :grin:

haha bring the CCCP Vodka...and ill provide the LOLz :pfft:

[steak]

and his mum will drop him off at 8pm and pick him up at 11pm

[Big john]

and his mum will drop him off at 8pm and pick him up at 11pm

:grin: :pfft: :pfft: :pfft: :pfft:

if its the weekend..

stay out extra hour

*fistpumpman*

[startinfromscratch]

Son, i approve...we are going to get slaughtered, just advance warning you :pfft: 8)..will get the Whopper to come aswell!

slaughtered via wendys? :pfft:

The NZPO is looking forward to catching up with you

AGM IS AT SKYCITY 8)

today went in, spent ages warming up but worth it. did squats, bench and gunz. squats new form feeling better every week :nod:

[startinfromscratch]

another sesh today, was really good considering A) 7 nightshifts in a row, and

B) only one small meal in me in 4 hours. new squat tech is feeling more and more at home. The only issue im having now is (for once) an easy fix.

im going to have to stop squatting bareback, as im having to close my stance to stop my feet wanting to slide out. The cage has a steel floor, and i need to have some more grip so i can go outside shoulder width. tried using my dead slippers but they have no lateral support at all. would prefer not to go back to chucks, so looking at my options. want a flat or only a small raise heel.

took some vid to make sure of depth, and to make sure i dont slip into old habits. i feel like im cutting depth, but the vid shows depth is still good.

assist was just 5x10 SLDL, and 5x10 DB rows

for tech:

[Big john]

looking stronger in the squats bro.

might be time for em heels :nod:

Chucks for the Monolift bro..when NZPO comes..

[tinytraps]

looking stronger in the squats bro.

might be time for em heels :nod:

Chucks for the Monolift bro..when NZPO comes..

And the metal double ply briefs and jack suit

Fuar squats looking solid brah! Depth looks sweet as. If your looking for a flat whats wrong with the chuckies? Check out the adidas powerlifting shoe they have a smaller heel than the adistars I believe

[startinfromscratch]

i just find my chucks dont give me alot of lateral support, ie spreading the floor doesnt feel as stable as it should. might contemplate those gometal jobbies that OB is gonna be selling :pray:

[startinfromscratch]

farkn right elbow was a bit niggly at work on wed night(weird). by the time id done squats yesterday, i couldnt even grip my shaker fml. so did a few hundred pressdowns, and called it. voltaren/deepheat, a sleeve and a few days rest i think. have been squatting every workout, so will take a day off squats next train.

[drizzt]

How wide is your grip on squats bro? And where on your elbow is the pain?

I had the same thing during/following Smolov, ended up being a pinched nerve in my shoulder. Some PVC rolling on the scap area, widening the squat grip slightly, and moving the bench grip closer all combined to sort it out :nod:

[steak]

Agree...scap work and rehab. eg scap presses etc. Check out Mobility WOD.com etc

Ice the elbows.

The other common one is the bicep tendon at the shoulder being stretched hard. Can cause transferred pain but usually into the bicep or elbow joint....

[Big john]

Agree...scap work and rehab. eg scap presses etc. Check out Mobility WOD.com etc

Ice the elbows.

The other common one is the bicep tendon at the shoulder being stretched hard. Can cause transferred pain but usually into the bicep or elbow joint....

:nod: this

scap presses, retraction and protraction movements

diseselCrew.com is also good

[startinfromscratch]

How wide is your grip on squats bro? And where on your elbow is the pain?

I had the same thing during/following Smolov, ended up being a pinched nerve in my shoulder. Some PVC rolling on the scap area, widening the squat grip slightly, and moving the bench grip closer all combined to sort it out :nod:

i had a feeling it was shoulder related, as during my warmup dislocations and rotations they didnt feel too flash. will continue to hit the voltaren and will hit the violater and baseball :nod:

[startinfromscratch]

How wide is your grip on squats bro? And where on your elbow is the pain?

I had the same thing during/following Smolov, ended up being a pinched nerve in my shoulder. Some PVC rolling on the scap area, widening the squat grip slightly, and moving the bench grip closer all combined to sort it out :nod:

also, grip width is pretty wide, by neccesity not choice lol. i do thumbless grip, middle fingers on the rings.

[startinfromscratch]

did some stuff in the gym today.

strict OHP up to 80x1 and then a backoff at 60

paused incline BB press 60x5x5 (all paused)

4x10 cable crossovers

military grip chins 2,2,2,1.8 (lol)

different sesh today, didnt want to aggrevate elbow again so did the above. Havent done ohp's in forever, usually detrain rediculous on these so not too bad considering. havent done crossovers in forever, and inclines in awhile. elbow tolerated it all ok. man chins are shameful, i remember repping mil.chins...... back when i weighed 70-odd kg

tommorow - stretching,foamrolling and a lil core work. 8)

[startinfromscratch]

2nd day into 531.

deads 4 sets

box squats 4 sets

hammer curls 4 sets

cable abs 4 sets 8)

[bar-belle]

531.

cool programme...never attempted it myself but have only heard good things about it...you done this one before?

[startinfromscratch]

531.

cool programme...never attempted it myself but have only heard good things about it...you done this one before?

have played with it, it is a good programme and i just need some structure - nightshift is a c*nt really. despite only doing 80 hours a fortnight, i am way more tired/need more sleep. fucks me off.

today i had planned to sleep till 1pm, ended up sleeping till after 3. had 1st meal, did food shopping and went to the gym with bad nutro and poor hydration and tired.

just did my 531 sets of bench, up to a 5rm of btn pushpress which flared my right elbow up. then just did some volume on db rows, up to 54x4. woulda got 5 reps if the fuckers werent constantly tryna roll outa my hand..

[startinfromscratch]

today

531 squats

5x5 pause squats

finish.

elbow giving me arseholes. starting to think the thumbless grip is contributing..

[startinfromscratch]

Decided to restart my journal, despite that no c*nt will likely read it lol. Have really tidied up diet, and i feel better for it. work i have come off of nightshifts, and am doing afternoon shifts now (1pm start). better than nights, but still doing 10-11 hour days, and we do 9 days on 5 days off. So work is still getting in the way of trainiing for timing and for energy levels, which arent too flash anyway atm.

training is only 6 times a fortnight, as thats what my current situation allows. bodyweight dropping slowly, which is what i want. not 'cutting', just looking to slowly drop excess fat with no end date etc. once i hit 105kg i will introduce cardio. current morning weight in the 109's.

training has been not as organised or structured as i would like, but between low carbs and work commitments, i get it in where i can. usually just one cheif movement and a few assistance exes. not recording trains exactly..

tonight did a quick tris train. chest is still smashed from incline db's last night. all done in 45mins. hate that weights have dropped, but low carb and a lowering b.w arent really gonna help lifts lol.

c/g bench

40x10

60x5

80x5

90x3

100x3

110x1 (felt hard, despite hitting 120 a few weeks ago :roll: )

switch to med grip

90x5

switch to MAX grip (index on rings)

90x3 - forgot to readjust rack height lol

90x5

90x5

hammer grip db presses

4 sets 8-10

ezibar skulls behind head/superset with press off chest

3 sets, 10,15,10k aside. form got sloppy on the 15kaside so dropped back

v-bar pressdowns

3 sets @stack, last set did dropset.

[AgentOrange]

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