Optimass

[Android]

Good weight moved mate you should be stoked with that effort. Do guys train in suits once they go "equipment assisted" or do you go back to your raw training and and just put on the suit for comps and practice?

You're gonna nail 800 4 sure but just between you and me, have heard if you sniff a bottle of Janola before you lift...man you'll nail a 300 bench easily =P~ trust me on this

[Panzer]

...in other words

"Watch ya back Panzer"

solid showing today bro..tech will sort out the issues 8)

I watch you..... 8)

Awesome results bro!

Shame you can't join me in this years IPF comps.... :wink:

[Optimass]

...in other words

"Watch ya back Panzer"

solid showing today bro..tech will sort out the issues 8)

I watch you..... 8)

Awesome results bro!

Shame you can't join me in this years IPF comps.... :wink:

Nah but we could do the CAPO nz ... :grin:

[Optimass]

Good weight moved mate you should be stoked with that effort. Do guys train in suits once they go "equipment assisted" or do you go back to your raw training and and just put on the suit for comps and practice?

You're gonna nail 800 4 sure but just between you and me, have heard if you sniff a bottle of Janola before you lift...man you'll nail a 300 bench easily =P~ trust me on this

I have a new philosophy on this.

Given the injurys I have sustained in 17 years of training, it makes more sense at my age to play safe when pusshing heavier on bench and squat. So the wraps and suite will help to minimise risk provided my technique is good. The benefit is I still get to feel like I can lift heavy - makes me feel good.

My raw total is still reasonably good - but I would rarely push myself as hard as I do equiped. I personally seperate the two styles completely - i.e have equiped days for contest lifting (not that Im a pro - but makes sense to have somekind of system) and raw days for training reps - still in low to mid ranges but with a lot less risk of injury.

I think that akes sense.

I think summing it up - no point in being big if you are not strong with it. So I get to massage the ego as well as train the way I love raw with lower risk.

Plus it just good fun ... better comeradery than I have experienced in BBing.

[bar-belle]

Great first outing is your suit Opti....looking strong 8)

[Android]

Good weight moved mate you should be stoked with that effort. Do guys train in suits once they go "equipment assisted" or do you go back to your raw training and and just put on the suit for comps and practice?

You're gonna nail 800 4 sure but just between you and me, have heard if you sniff a bottle of Janola before you lift...man you'll nail a 300 bench easily =P~ trust me on this

I have a new philosophy on this.

Given the injurys I have sustained in 17 years of training, it makes more sense at my age to play safe when pusshing heavier on bench and squat. So the wraps and suite will help to minimise risk provided my technique is good. The benefit is I still get to feel like I can lift heavy - makes me feel good.

My raw total is still reasonably good - but I would rarely push myself as hard as I do equiped. I personally seperate the two styles completely - i.e have equiped days for contest lifting (not that Im a pro - but makes sense to have somekind of system) and raw days for training reps - still in low to mid ranges but with a lot less risk of injury.

I think that akes sense.

I think summing it up - no point in being big if you are not strong with it. So I get to massage the ego as well as train the way I love raw with lower risk.

Plus it just good fun ... better comeradery than I have experienced in BBing.

If it puts a smile on your dial ;-)

Agree def does seem like a good healthy supportive environment.

I guess it's less subjective, you can either lift the weight according to the rules or you can't and you're battling against your own PBs.

[steak]

I think you get some carryover to your raw from using loose gear (and your gear is loose really) but I dont think you'll get great hypertrophy from it

[Optimass]

I think you get some carryover to your raw from using loose gear (and your gear is loose really) but I dont think you'll get great hypertrophy from it

Are you implying I am under sized ... (feelings hurt!!! :cry: ... seeks out hamburger )

[Optimass]

Well has been an uneventful week of training - was my first week out at Manukau as I'm doing another project out there for work for 12 - 18 months - so thought I could be challenged with all the travel each day.

Anyway back in the gym yesterday before the CBC pot luck and hit chest.

Was a weird session as I have been refeeding for a week so I fealt a bit sluggish and it took 1/2 worout and a Monsta to feel like I was getting any where.

Todyas session wasn't heavy but more about starting to condition my shoulders and get my setup and execution right as I prep for the CBC in 7 weeks.

flat d/b 4 sets final set 12 reps @40kg

flat b/b press 6 sets of 8 reps @ 100kg - focused on widening my grip on each set

Incline b/b press 4 sets @ 60kg - slow eccentrics working at a wider grip.

(Performed all ab movements between last 3 exercises - active rest)

d/b flyes superset with dips and vertical leg raises x 4 sets (22kg d/b for 12 reps).

Tricep pushdons to finish @12 reps - unsure of weight ...

Did some posing as I had the place to myself. weighing in approx 116kg still so I think I have reached my base without doing any cardio - given I'm prepping for a 3lift but keen to keep dropping bfat, I think its time I adjusted to cardio sessions 3-5 per week as my rep ranges start to drop.

Will continue to fast 2 days and one day on for 4 weeks to see what impact it has. Estimate b/f to be @ 12/13% currently. Showing a bit of excess skin around the waist but not too worried as its a gradual droop having not conditioned below 12% in the last 11 years.

Overall happy with body composition so far - once the CBC is done I'll drop to 8% and see what that looks like.

[tinytraps]

Pulls looked strong today bro! Thanks for the posedown

Showing a bit of excess skin around the waist but not too worried as its a gradual droop having not conditioned below 12% in the last 11 years.

How do you deal with this? Ive definetley got a bit of excess skin around there I always thought the lower I dropped it would tighten up but not as much as I thought.

[Optimass]

will tighten up but it yakes time ... the longer its been there the harder it is to move. really the last 12 months of training has been a body-recomposition program. I'm only just starting to get tightness back which is why Im not in a hurry to drop i.e I know Im not going to have the same conditioning as someone that has been consistantly lean year on year for the last few years. But over the course of the next 3-4 months it will come in.

[Optimass]

Basically lost a whole week of training due to work commitments ... but had a pretty fucken awesome train today ... felt like everything went right. A lot more power in the tank. Ready to start into some heavy benching starting this week.

Was a chest day -

Incline d/b press: 8 sets (2sets of 12 @ each weight except 50kg for 8reps) 25kg/30kg/40kg/50kg

Chest dips superset vs Leg Raises (vert). 4 sets 12 (bw) - slow eccentrics (3s/1)

D/b Flyes super vs Leg raise (Horiz). 4 sets 12 reps (2 @ 25kg & 2 @ 30kg)

Tricep Push Downs 4 sets - cant rem weight but my elbows didn't groan so was 3 plates heavier than last chest session

Cardio 45 minutes powerwalk around the neighbourhood.

....

Have added carbs in over last week hense the weight gain ... pretty happy with that. Had a big cheat meal yesterday 1 x Butter Chicken / 1 x Beef Madras / 500g Surimi / approx 1kg of rice and a plain naan bread. Straight back into deficeit today.

Tomorrow Squat'n in the afternoon - nothing heavy planned. Will be hitting the leg press mid next week also so wont heavy squat again until the following Saturday.

Today was a very good day :nod:

[Optimass]

Opted for cardio Sunday 1 hour and hit off the week with BBing trian tonight at Club Physical Botany.

Focus is on reps - workout without squats (which I'll do on Thursday - new twice per week routine).

8 sets of leg press reps to 12 except last two sets @ 8 reps. (droping slowly below 90 deg each rep)

/ final two sets were wrapped and to failure 410kg and 450kg. ... very happy ... pump was great!

concentration leg curls 4 sets 12 - not sure of weight

Standing calf raises 4 sets 12 full ROM + 20 pulses at the top each set

Leg Extension 4 sets 15 reps.

ENd - legs nice and full = happy robot! :nod:

nutro - all good today - pretty much decarb with a small amount of rice with lunch. Didnt want a full carb deload going into the leg session. Felt great.

Bring on tomorrow!!! \:D/

[Optimass]

Late home tonight but didnt let it be an excuse ... life at CBC after 9.30pm :nod:

Was planning to test the shirt tonight but will put it off again - so did my shoulders and biceps ... two body parts I dont normally focus on. Just a light session as my rotators have ached in the past from a delt session.

Lateral raises and front raises 15 reps each to 20kg (superset) x 4 sets

Upright row - superset leg raises 4 sets 15 @ 30kg

d/b Press 5 sets (3 x 12 @ 20kg) + 2 x 12 @ 30kg

b/b Shrugs 4 sets 100kg for 12 reps each.

d/b curls 4 sets 10 @ 25kg

Cardio on bike x 10 minutes medium restance.

ENd

[soundsgood]

Nice training bro. Mirin that epic Indian cheat meal too :nod:

When you cut for the shows later this year do you think you'll go Keto again?

[Panzer]

Late home tonight but didnt let it be an excuse ... life at CBC after 9.30pm :nod:

Empty gym....Shirt and pants optional?

[Optimass]

Nice training bro. Mirin that epic Indian cheat meal too :nod:

When you cut for the shows later this year do you think you'll go Keto again?

Plan is to make a gradual decline in bfat/ so hopefully not this time around ... this is because its been over a decade since I have drop that low - so Im not expecting to be in my best ever condition but I could come close if I drop slowly... I would give my left nut to be in your postion mate - nothing better than being 8 weeks out and able to do a couple of test runs into and out of final show prep -

would prefer to diet underweight and refeed so come in real full.

Early days ... the hard work starts after the CBC on April 28th. One show this year and then once in condition look at planning what my last year as open could look like as will be 40+ ... recomposition going to plan.

[Optimass]

has been a good long weekend. My wife took me to Taupo (no kids) for my b/day. Weather great and food amazing as always - just a great relax.

Got into Bodyworx for a train - not sure they get many powerbuilders training there as I created a bit of interest. Wasnt a big session either - moderate chest.

Quite a good little gym - gear is well used but functional - and people are friendly. Lots of pics in support of the INBA South Pacifics as its their biggest show down there - good to see clubs supporting INBA as well given the prominance of the other feds.

Chest

incline db press 6 sets last set 8 reps @ 50kg

unilat flat bench 2 sets 12 @ 50kg each side

d/b flyes 4 sets 12 ... last set @ 30kg db

tricep push down superset legraises x 4 sets

dips 3 sets > rubber grips on machine moved around a bit so had a sore forearm next day.

Walked into town next morning for breakfast 40 minutes each way

...

Deadlifts today

1 set 10 @ 60 fast

1 set 10 @ 100 fast

1 set 6 @ 140 fast

1 set 5 @ 180 mod

1 set 2 @ 220 slow (no belt)

1 sets 1 rep @ 260kg (belt on)

end

[Big john]

Deadlifts today

1 set 10 @ 60 fast

1 set 10 @ 100 fast

1 set 6 @ 140 fast

1 set 5 @ 180 mod

1 set 2 @ 220 slow (no belt)

1 sets 1 rep @ 260kg (belt on

how have the deadlift/setup coming along since the last time we spoke bro?

[Optimass]

setup seems to be hit and miss. Will be better able to measure once I get some consistant lifting in. 260 was a slow grind - but that happened last time 4 weeks out from the push/pull. Will be deadlifting again on Wednesday so may produce a bit more clarity. Bar sits nicer in my hands anyway which is an improvement.

....

Legs tonight - rep session (not a squat session)

Trained at Club Physical Botany - soaked up most of the plates on the leg press :grin:

Incline tready warm up 15 minutes:

Leg extension - just 3 sets @ f*ck all weight to warm up knees.

Leg Press 8 sets :- no belt up to 400kg for 8 reps - first 6 sets.

Last 2 sets were 8 @ 460kg and 4 @ 540kg (wraps and belt).

Legs were fully pumped!

Finished with calf raises and pulses with the stack x 4 sets

Then did 20 minute cardio session - high incline walk - hammys burning!

....

END

[Optimass]

skills night in the new shirt. My chest still a bit blown from fridays effort.

shirt went on nice and snug ... sits really well on chest - little bit of work to get it over my arms and its moving a little around the delts.

couldn't get a touch at 220kg but I think it could come back a bit on the delt which will free up some more ROM. Plenty of gas in the tank though ... board work @ 180/200kg easy as.

will keep it going once a week - confident we'll groove it before the 28th for a potential 230-240kg bench.

thanks to barbella and Steak for catching the bar tonight - nearly did a BigJ special dissmount :clap:

weigh in 120.1kg so I'll get to choose which grade on the day.

Heard Panzer is out ... I think the plifters are feeling fragile now Android is on the list :grin:

[Big john]

thanks to barbella and Steak for catching the bar tonight - nearly did a BigJ special dissmount :clap:

Badge of honor 8)

[Optimass]

thanks to barbella and Steak for catching the bar tonight - nearly did a BigJ special dissmount :clap:

Badge of honor 8)

im stilll a virgin bro ... not even a nose bleed :pfft:

[Android]

skills night in the new shirt. My chest still a bit blown from fridays effort.

shirt went on nice and snug ... sits really well on chest - little bit of work to get it over my arms and its moving a little around the delts.

couldn't get a touch at 220kg but I think it could come back a bit on the delt which will free up some more ROM. Plenty of gas in the tank though ... board work @ 180/200kg easy as.

will keep it going once a week - confident we'll groove it before the 28th for a potential 230-240kg bench.

thanks to barbella and Steak for catching the bar tonight - nearly did a BigJ special dissmount :clap:

weigh in 120.1kg so I'll get to choose which grade on the day.

Heard Panzer is out ... I think the plifters are feeling fragile now Android is on the list :grin:

Good benching mate I'd pay to see a 5-plater bench let alone more!

Just quietly I've been checking out Panzer's lifts.... he'd run all over me mate, my bench touch and go is less than 200 so imagine what a pause will do to me...

Ammonia capsules have been ordered from the States, 20 single capsules from APT Pro Gear so there's plenty to go around if we save them for the final lifts. :pfft:

[Big john]

mmonia capsules have been ordered from the States,

Android doesnt muck around.....straight to the A-grade, nice :clap: :clap: :clap: