Optimass

[HarryB]

Hey man seems like you and I share common ailments. I get a very sore elbow on one side when I do heavy pulling movements. I think it's cos there is some shortening in that tricep tendon from when I had my bicep operation or perhaps it's from where they reattached my bicep. Either way it's bloody annoying.

What show are you planning on doing this year?

[PeterDolan]

Is there a reasoning behind jamming rear delts i so early in the workout?

[Optimass]

Hey man seems like you and I share common ailments. I get a very sore elbow on one side when I do heavy pulling movements. I think it's cos there is some shortening in that tricep tendon from when I had my bicep operation or perhaps it's from where they reattached my bicep. Either way it's bloody annoying.

What show are you planning on doing this year?

Sore elbows is a pretty common thing with guys that have regularly trained heavy week on week. Over the last 2-3 years has prgressively gotten worse. Pulling movements may be the cause as you say - I find its worse on heavy d/b pullovers (sadly one of my fav exercises to throw into a chest workout). There is a condition called "long elbow" I have heard spoken about ... something to do with the joints calcifying and thickening due to long term pressure - mine stick out a country mile but not sure if its the cause.

No show this year - too much going on ... but never say never. I will do one more before I'm 40 so still a few more years to get back into form.

Havent competed since 2001 - but still do a bulk and cut every year to keep the body in routine. Target this year will be 135/140kg > and have a few strength goals I want to achieve with it.

Is there a reasoning behind jamming rear delts i so early in the workout?

Have alway had good rear delts - stated training them twice a week quite a long time ago. Train them with back and with shoulders. It's often a muscle that gets underdone. I just enjoy training them - kind of like evey 16 year old just does chest and biceps :pfft: Train them early to pre-exhaust. Means they are tapped out by the end of your major.

There are a few muscles you can never have enough of IMO - traps, calf, rear delt, hamstring.

[Android]

There are a few muscles you can never have enough of IMO - traps, calf, rear delt, hamstring.

...other calf, other rear delt, other hamstring...just for balance ay :-)

[Optimass]

I'm symetrical ...

:grin:

[Optimass]

Intensity improving again this week - tried pushing a bit harder. Also added a pretraining meal of S&Vinegar potato chips with my thermo and creatine shot. Tookin about 800ml water before I got to the gym to make sure I wasn' dehydrated when I got there. Supped a powerade during the workout too - all in all my energy levels were great during the w/out.

Chest and Bicep

Warmed up for reps on the Rockit chest machine. It has shit range of motion but its good for warming up - like doing partial reps.

Flat Bench 4 sets (2 easy, 1 working/ 1 drop set) 3rd set not quite failure 6 reps @ 140k no spot. Last set only 2 reps @160kg / drop to 140kg 4 reps/ drop to 100kg @ 8 reps and then repped out on 60 kg.

Incline Machine Press 3 sets (2 easy - 1 working) last set failure 6 reps @ 277lb

Incline cable flyes 3 sets 12 @ 30kg eac arm.

Flat d/b Flye 3 sets (2 easy - 1 working) last set 6 reps @ 35kg

Hammer Strength bench 40kg each arm rep out to maxx x1 set.

Standing bicep curl 12 reps @ 20kg/ 8 reps @ 25kg / 6 reps @ 30kg

Rockit tricep dips rep maxx 2 sets with full stack

Rockit Bicep curls 2 sets stack for reps.

Ab circuit 10 min + 1 hour treadmill high/low running.

[Rookie]

Looks like a good session there Opti!

Was wondering if you've always done that sort of training (Dorian Yates style, 1 all out set) and how've you found it with long term gains compared to volume training? I'm doing some Mike Mentzer HIT every now and then which I find good

[Optimass]

yea - have to say one failure set training has been my mainstream style for over a decade. It's not without its challenges though as I have had a couple of rotator issues but fortunately not requiring surgery to fix.

One thing that I try to stick to is duration of training. It's rare for me to go over anhour with resistance training. From time to time I think its good to mix up new theories - I'll be starting up at Coast Barbell with Steak and the guys up there in a month so I hope to try a few of the strength formats they are doing as part of their compreps and strongman stuff. But ultimately I'll just keep dong what has work well for me for so long.

[Optimass]

weigh in today 121kg. Have nearly got my waistline back - lower abs and back still a bit soft but coming in each week.

Legs today - was the heaviest session I have had for a while.

Squats 6 sets / Last set not quite failure - 6 reps @ 180kg.

Leg Press 4 sets / last set Failure - 4 reps @ 400kg

Leg curls / concentration with upper body elevated off bench. (straight) - 4 sets last set 12 reps @ 110lb - nice controlled.

Standing calf raises - 12 reps @ full stack with 20 pulse reps at the end of each set x 4 sets.

END

Got home and crashed for 20 minutes straight away - body must have been a bit blown.

Pretty happy with this effort - looking for more reps next week on Leg Press. Squats felt good - still more in the tank - have a failure set @ 8 reps on 180kg but need a spot to keep conidence. (nice and deep - split another pair of shorty shorts :pfft: - had to chck and make sure the landing gear wasn't out mid/flight :oops:

[Rookie]

Sounds like another good day in the office Opti! You say your squats are deep, just curious as to how deep- full ATG?

Not bad weight on the squats too, what'd do you expect to hit when you're full strength/full bulk?

Know what you mean about having a spot when going "heavy" on squats, able to go all out with the danger of hurting of yourself

KUTGW!

[Big john]

You say your squats are deep, just curious as to how deep- full ATG?

SAS deep :wink: :pfft: j/k fella

nice work on the 180 for reps there big fella :clap:

[Optimass]

Sounds like another good day in the office Opti! You say your squats are deep, just curious as to how deep- full ATG?

Not bad weight on the squats too, what'd do you expect to hit when you're full strength/full bulk?

Know what you mean about having a spot when going "heavy" on squats, able to go all out with the danger of hurting of yourself

KUTGW!

Can't quite make ATG but my calf touches my hammy most of the time - 6'3 is a long way down but I think its more mental than physical. I fell over back when I started out with 210kg on the bar and I find even now the thought comes to mind every time I squat. (hense the need for a spot to max out)

Full strength .... not sure - have squated heavy in weight but I have always wanted to clear 180kg for 12 reps. 180kg is a comfortable weight - i.e I don't really have to go over it in order to make my legs grow. If I was into powerlifting I'd have a different agenda no doubt.

You say your squats are deep, just curious as to how deep- full ATG?

SAS deep :wink: :pfft: j/k fella

nice work on the 180 for reps there big fella :clap:

Cheers BJ > nice job on the test last week / 600 is just an inch away :clap:

[tomsammce]

havnt been reading.. been to busy with huck lol. had a good read.. good journal ill read from now on. NICE

[Big john]

Can't quite make ATG but my calf touches my hammy most of the time - 6'3 is a long way down but I think its more mental than physical. I fell over back when I started out with 210kg on the bar and I find even now the thought comes to mind every time I squat. (hense the need for a spot to max out)

ATG is a big ask for tall fellas like ourselves eh?

nice job on the test last week / 600 is just an inch away :clap:

chuur bro, its just a matter of time :twisted:

[Optimass]

I was fully primed for a train yesterday but didnt happen due to a last minute unscheduled visit by my boss. I am becoming less tolerant of these interuptions from work - may be time to look at other things.

Pretty much ruined my whole day today so left early ... Mrs O knew something was up so pushed me out the door belt and straps in hand

Weigh in tonight 121kg > so no change from last week which is good. Condition seems better again after the weekend. My appetite is off the hook at the moment but I have eaten pretty clean since the weekend.

Back tonight but lead off was Deadlifts which I'm doing every other week at the moment.

6 sets .... 5th set 2 rep belt only @ 200kg ... My right hand nearly gave out on the second rep (is the one that got crushed) ... last set I strapped up and got a single off on 240kg ... was a bit of an ugly rep but I got it up and have no issues after. There was no way I could have done it without the strap based on the set before. Have also discouvered I am stronger in grip with my left supine and right pronated.

Unilateral Pulldown 3 sets / final set 10 reps with stack

Seated row cable 3 sets / Fianal set 10 reps stack (96kg)

Hammer Strength pulldown 1 set 40kg each side rep out

BB Shrugs 4 sets last set 12 reps @ 220kg

Rear Delt Machine 2 sets repping out with 135lb.

Ab ciruit 10 minutes and a 20 minute moderate run on tready >

Pretty happy with the lift tonight - has been a long time since I had that kind of weight on the bar for deads. My grip will hopefully start to improve - will see how the hands feel tomorrow.

[HarryB]

6'3 a crushed hand and still 240? That's good work big guy! One of your reps is like 2 of my short arse ones lol

[Rookie]

Sounds like another good day in the office Opti! You say your squats are deep, just curious as to how deep- full ATG?

Not bad weight on the squats too, what'd do you expect to hit when you're full strength/full bulk?

Know what you mean about having a spot when going "heavy" on squats, able to go all out with the danger of hurting of yourself

KUTGW!

Can't quite make ATG but my calf touches my hammy most of the time - 6'3 is a long way down but I think its more mental than physical. I fell over back when I started out with 210kg on the bar and I find even now the thought comes to mind every time I squat. (hense the need for a spot to max out)

Full strength .... not sure - have squated heavy in weight but I have always wanted to clear 180kg for 12 reps. 180kg is a comfortable weight - i.e I don't really have to go over it in order to make my legs grow. If I was into powerlifting I'd have a different agenda no doubt.

True, 180x12 would be mean! For a tall fulla you're not doing too bad :pfft:

Will be interesting to see how your squats and deads progress when you make the move to CBC and get some tips from Big Steak

[steak]

Will be interesting to see how your squats and deads progress when you make the move to CBC and get some tips from Big Steak

Im sure Opti will teach a few of the mirror gazers here a thing or 2 would be more like it bro :nod:

[Optimass]

Will be interesting to see how your squats and deads progress when you make the move to CBC and get some tips from Big Steak

Im sure Opti will teach a few of the mirror gazers here a thing or 2 would be more like it bro :nod:

only one mirror ... can't see them getting much time in front once I kick off.

[Optimass]

Well what a shit week

my last train was Sunday last week - strength was down considerably as maxxed out on flat bench with only 140kg for 4 reps. Had been feeling really average over the day and my finger was quite saw after getting stuck the week before by a Snapper spine after a mean day out in the harbour.

By Monday morning I was totally blown, the infection in my finger was fully rotten, my throat had an infecet - I had a seperate ear infection and had developed a boil on the inside of my thigh!

I think I have Kooties!

Feeling better today though as the antibiotics have kicked in nice - should be back in for a train tomorrow. see how we go.

thankfully my nutro has been pretty good and I can see my b/fat has continued to reduce. tomorrows weigh in wil be interesting.

[samuelNZ]

Good luck with the health mate. No pictures of the snapper?

[PeterDolan]

I think I have Kooties!

[Optimass]

Had my tests done today finally - (switching insurers).

Height 191cm

Weight 119.80kg

BMI 32.8 (Obese) \:D/

Waist measure 109cm :grin: (can still see my abs)

Chest fully exhaled 124 cm

Chest inhaled 132 cm (8cm variance - 5 is good)

BP 130/82 (pretty good)

Resting heart rate: 64bpm (checked twice )

Peed in a cup and have made a plasma donation. Should be all good.

Interested to see how the bloods come back. (Liver function etc)

...

Chest train today - first session make since the kooties came. Should be a good one.

[steak]

Kooties...dem some bad kooties bro. Got to wtach those dirty snapper this time of year...theyre eating all sorts of crap out of the harbours. Spent 3 days is hspital when I was comm fishing due to a dirty snapper spine...2 days from port and kept working didnt help :roll: young dumb and and full of cum back then :pfft:

Fish out wide with us bro..clean deep water full of these bad boys...this was last thursday

jigs and soft baits bro...tis the way :nod:

enough skiting...when you shift up I'll hook you up a trip with the boys bro

[Optimass]

Havent done kingi for a while - had a few chasing the smaller snaps up a few weeks ago but nothing big enogh to swallow. I hear there are still good kings down Thames way.

Big one was 59cm - caught about a doz kawhai that day that were all swole. Havent had a day like that in ages. There were 3 snaps caught all over 55cm - I was the target of much critique/mirth as I lowered my classic one two rig in to the water with a squid and pilly on each hook .... right up until I landed the first and second fish of the day :grin:

Can't do the plastic baits ... it's not natural

not bad for just outside the pegs in the Orakei basin ... who said there isn't life in the harbour?