Optimass

[Optimass]

Not sure how I will go with squat but numbers may look like this ...

Bench 200kg

Squat 240kg (pb)

DL 260kg (pb)

all raw -

Nice Numbers Optimass be good to watch too :clap: :clap: :clap:

Have had to pull back a little with the injuries but still achievable - I'm going to take a leaf out of steaks book and do some regular rehab conditioning.

Man cannot lean on scar tissue alone.

[Optimass]

A big day today - started with a deep tissue massage. Primary area to focus on was my arms in order to loosen up my tendonitis. Also had my delts/back and chest done - highlight was my glutes - OMG my hips are feeling good now. (But fauck me did my chest hurt).

Felt a bit drowzy after but got stuck into a shit load of water and avoided any headaches etc.

Can still feel my elbows but it is a 3rd of what it was. Had to continue my training this afternoon despite feeling like I should rest. Lots of reps on chest and a few ab sets. No b/b benching this week all d/b and avoided dips tonight as I didn't want to risk my elbows.

d/b press 6 sets last set 12 reps @ 30kg

d/b flyes 4 sets final set 10 reps @ 30kg

d/b incline press 4 sets / last set 5 reps @ 50kg (may have been 6 reps?)

Crunches/planks/twists.

Nutro today has been quite big too ...

6 weetbix + Protein shake

500g cooked rice + 2x 185g tin Tuna

1 footlong Tuna Sub

Spagetti and Meatballs

Thai green chicken and potato curry

Apple crumble and custard

:grin:

[Big john]

Nutro today has been quite big too ...

6 weetbix + Protein shake

500g cooked rice + 2x 185g tin Tuna

1 footlong Tuna Sub

Spagetti and Meatballs

Thai green chicken and potato curry

Apple crumble and custard

Swoleasaurus LOL

[Optimass]

Injury update - elbows only hurt at full extension ... so deep tissue seems to have done the trick - no pain whilst moving the joint at all - can flex the biceps again no worries. Slowly goes for next week and hopefully back into using a barbell again soon for bench. Still going to maintain the massage session for the next 3 weeks as a precautionary strategy.

Nutro today

2 cup Porridge + 100g Lite yogurt + 1 scoop Whey

370g Tuna (1 large tins)

350g Potato Salad + 700g Tuna/rice salad

Shake

400g Rump steak + green vege

Apple crumble + Custard

END

[Big john]

deep tissue once a week bro? or just when ever?

[Optimass]

deep tissue once a week bro? or just when ever?

Yeah mate -will do the next 3 Mondays. Its normally when I train chest which will be good from a pulling back the weights and a slow build up. I don't want to have any issues going into the club lift in sept. A bit excited about doing it as I have never gone into a strength competition of any kind before ... shame I didn't have a go 10 years ago before age strted taking over :pfft:

[Big john]

Yeah mate -will do the next 3 Mondays. Its normally when I train chest which will be good from a pulling back the weights and a slow build up. I don't want to have any issues going into the club lift in sept. A bit excited about doing it as I have never gone into a strength competition of any kind before ... shame I didn't have a go 10 years ago before age strted taking over :pfft:

awsome bro good plan leading up to the comp. so far could be just me and you in the super heavies bro, looking forward to it!. maybe even a little wager could be on the cards :twisted:

[Optimass]

Let us battle for bragging rights .... powerlifter vs Bodybuilder :grin: ... your going to kill be on deadlift :pfft: ... challenge for us bodybuilders is getting the strict technique right - may not happen for me on the day.

[Big john]

Let us battle for bragging rights .... powerlifter vs Bodybuilder :grin: ... your going to kill be on deadlift :pfft: ... challenge for us bodybuilders is getting the strict technique right - may not happen for me on the day.

Your on! :twisted: ..im going to have to bump up that squat of mine if i even hope to have a shitshot at taking you on bro, cuz i know your gonna slaughter me on the bench! :pfft:

So we could either go total for total or go for wilks

[Optimass]

either .... I think you're right though squat will be the lift to rule them all.

[tinytraps]

Whats this wilks rubbish...wilks is for women and skinny fuckers. You two are neither :twisted:

[Optimass]

Taking a little break from the forum to focus on training for a while .... NZBB is a great place to share information and support each other - (with a bit of banter thrown in for good measure )

Can't remember when I first came on board as a mod but it always amused me that people rarely challenged your theories etc :pfft: (despite catching myself out a few times :grin: )

No doubt I have learned lots in this time and for that I am truely greatful.

Thank you all also for the support and encouragement -

leaving you with this ....

The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens

Arnold of course

O

[Optimass]

Journal is open for business again - wont be regular though - I am enjoying the free time

Body weight has been fixed between 128 and 130kg for the last 3 weeks. I have cut back the carbs and replaced the cals with protein in an attempt to minimise any excess around my waist. This has dropped my weight by 1 kg I estimate but my strength is steadily growing. Bf is approx on the up side of 16% which is a little high but I'm not too concerned at this stage.

Target is still 135kg but needs to be quality gains.

...................

Current achievements in prep for the 3 lift in September:

Deadlift: 260kg (pb) achieved last week. Have done somw work around my set up after snapping my belt during a squat session a few weeks back - have opted for a larger outback belt so its taken a few goes in the squat rack and on the podium to find the best place for it to sit. I have traditionally let it sit quite low over the years - but I'm having to retrain my body to hold and compress a bit higher for comfort. The positive is I think I am getting quicker gains as a result. (A slight change but a good one).

We set up 280kg straight after which I got to the knees but was gassed by then so couldn't get the pop on account of letting my hips lift first. But its going to happen in the next few weeks for sure.

Bench: Currently sitting at 180kg the last few weeks. Have really struggled around tendonitis in my elbows but have been doing some work around balancing the muscles in my forearm and tightness in my triceps. (arms have put an inch on in the last 6-8 weeks). So we had to drop the weights back considerably to a lite 140kg initially, which probably wasn't a bad thing as I have had to retrain myself to use a closed grip while benching and also over emphasising the pause so I come away with a clean lift on the day.

Squat: This was going to be my unicorn. The heaviest I have ever gone is 210kg but those were bodybuilder reps. Have been frustrated over the last 8 weeks with my progress and finally humbled myself last week and did almost an entire session bar only on the box. I'm trying to correct 15+ years of average form and I guess I was expecting a lot initially. Finally a break through last weekend - 200kg at full range after realising my hammies are probably quite short. My massage therapist has been doing a lot of work in and around my hips and glutes > net result of having tight hammies was seperation in my lower back - (would ache during the warmup sets). But time last weekend spent with the Violator and switching to bere feet seemed to correct my form and then bang it all came together.

My current nett assesment is as follows; All RAW.

Bench: 200kg

Deadlift: 280kg PB (although I think 300kg could present itself - will need time to further test).

Squat:220kg likely - but could push the envelope out to 240kg.

As a total I think 700kg+ would make me very happy on the day. (A little personal competition). So a 300kg DL or 240kg Squat will take the pressure of the bench if my elbows have another flare up.

..............................................

A little insight:

The switch to "Powerbuilding"

The change in gym present some challenges initially - no leg press is probably the only machine I'm missing but have a new found love of the Squat and the sled is starting to grow on me too.

I think the change in focus to the Sept 3 lift has been good for me as has the training environment/culture at Coast Barbell. As a long time bodybuilder you can tend to become too routine about your programming and so the trength focus has given me a bit more insight into how my body actually is performing.

The long term benefits will obviously be that, as my technique improves so should my physical development once I switch back to a more conventional BBder format after the comp in Sept.

I'll probably look to complete a 3 month strength focused "Powerbuilding" cycle as part of my normal annual training programming moving forward - thats how beneficial the last 8 weeks have been.

I fully recommend switch codes from time to time.

...........................

Deep Tissue: Weekly sessions

Since the start of the strength cycle I have been getting weekly deep tissue massage. Initially the focus has been on my arms, upper back etc. But over the last 6 weeks we have started mapping the pressure points associated with my training and have discovered some key areas that are preventing me from acheiving good execution in the gym.

Currently we are focused on my hip flexor, hamstrings, ab/adductors. It's painfull but it should free up my hips as I have regular tension on the right hand side. The left is pretty much free. Before the session we normally discuss how my training has gone the previous week and what focus I need for the week ahead - plus any issues which potentially could impact - e.g yightness lower back and from there we map through the muscles that could potentially be causing the issue.

The weekly sessions have been very helpful as a result and I feel like I will be able to have better injury/risk management moving forward.

........

Session structures:

As stated above - I have had to modify a few things in my sessions in order to ensure I have the technique focus required to make sure the 3 lifts are strict.

Initially I was deadlifting as part of my weekly back routine but split it out after relising I wasn't progressing fast enough on account of running out of gas in the session.

So my current routine is as follows;

Dead Lift session

Legs / Almost exclusively Squats and Sleds now.

Chest

Back/lite shoulders

Done over an 8 to 10 day cycle (always one day between / sometimes 2).

My recovery has been much better as a result. gone are the days when I could do that back to back - I'm no spring chicken any more don't you know.

Nutrition hasn't been strict - its an offseason bulk after all. Needless to say I'm averaging 2500 - 3000 cals per day approx. Mostly clean but I do supplement occasionally with a few burgers which would push those numbers up a bit more.

Only supplementation currently is 6000mg fish oil daily > 1 serve Whey (2 on training days) > the Curse on training days. Not a lot really when you think about it.

That's all for now - will stop in on a week to week basis to update as we head toward the Sept comp. The vibrations will be felt afar on the 17th Sept.

Opti out ...

[Big john]

bro....you stole my nxt journal heading! LOLZ no matter!

good indepth write up bro, the weeks leading up to the comp are gonna be hell for both of us im sure :twisted:

i leave you with this

:twisted: :twisted: :twisted: :twisted:

[steak]

[Phedder]

Very nice write up, but...

I'm averaging 2500 - 3000 cals per day approx.

:shock: seriously? Wouldn't you be shriveling away on that at 128-130kg? That'd make me a bit cranky in the mid 90s

[Optimass]

Probably more a base Phedder - but I am renown for running cals at just on requirement. Have keto'd before on approx 1200 per day - not easy but required when my body reaches a sticking point during a cut.

[devil_911]

speechless at your lifting numbers bro :shock:

[Old Bull]

Good to see the log back up Opti, new surroundings, new goals, new training crew = new results :clap: :clap:

[HarryB]

Nice write up big guy and damn you are shifting some awesome numbers. Good work!

[drizzt]

Good stuff big fulla, can't wait to see where that squat goes once you've ironed out the issues :nod:

[Big john]

The latest Installment :grin:

[thatwaslight]

Lol at megajon

[Big john]

Lol at megajon

possible second account name!

jooooooooooooooooooookes jokes

[poos_n_wees]

You're back! :jive:

Enjoyed reading your write-up.. You haaave been busy! Keep up the good work :grin: