IronHyde's Journal?

[IronHyde]

Current PB's:

Bench press - 150kgx1

Squat - 200kgx1

Deadlift - 180kg (with straps) 160kg without straps and double overhand grip

Targets for 2010:

Bench press - 160/170kg range for 1

Squat - 220kg for 1

Deadlift - Close to 200kg without straps.

I am in need of some form of goal but I am not sure what. It would be nice to get back into a sport and get my hands on first place.

[IronHyde]

???

[thatwaslight]

Looking good mate what are you weighing atm?

[Specter]

Looking Sharp bro. Training pays off from all that heavy lifiting. Well done. 8)

[IronHyde]

Cheers guys. It's only the second time I have ever taken pics. I picture myself smaller and carrying a bit more fat than when I look at those.

thatwaslight: I haven't been on the scales for a week or two but I should still be around 97kg at 5'10".

[nzmusclemonster]

The gun show!

Similar goals to myself. I think if your consistant in your training you've got a 180kg bench in you this year.

[drizzt]

Looking sharp mate, and lifts are awesome :clap: Good goals too :nod:

[Peachy]

Hoooooooooooley!!!!!!!!!!!!!!!!! :shock: :shock: :shock: :shock: :shock:

Damn!!!! I knew they would be good pics when they finally arrived!!! That is why I have been asking so much :grin:

Wow IronHyde. You are smokin =P~ =P~ =P~ =P~

[IronHyde]

The gun show!

Similar goals to myself. I think if your consistant in your training you've got a 180kg bench in you this year.

That would be nice, But that is a lot of weight! Time will tell though, I need to find a strong training partner if I am going to push weight like that!

Hoooooooooooley!!!!!!!!!!!!!!!!! :shock: :shock: :shock: :shock: :shock:

Damn!!!! I knew they would be good pics when they finally arrived!!! That is why I have been asking so much :grin:

Wow IronHyde. You are smokin =P~ =P~ =P~ =P~

lol you dork Peachy! Research right?

[Specter]

The gun show!

Similar goals to myself. I think if your consistant in your training you've got a 180kg bench in you this year.

That would be nice, But that is a lot of weight! Time will tell though, I need to find a strong training partner if I am going to push weight like that!

Hoooooooooooley!!!!!!!!!!!!!!!!! :shock: :shock: :shock: :shock: :shock:

Damn!!!! I knew they would be good pics when they finally arrived!!! That is why I have been asking so much :grin:

Wow IronHyde. You are smokin =P~ =P~ =P~ =P~

lol you dork Peachy! Research right?

you wont be looking far for a training partner bro....just got a couple busy months ahead of me but will be free shortly to partner up

[IronHyde]

Sounds good bro. Flick me a PM when the time comes.

[IronHyde]

Chest today...

Damn good session. As you might recall from the chest session last week. I am building the weight back up to my PB in order to smash it. Last week i went to 130kg and it wasn't a problem.

Went up the weight quick to prep for a heavy lift:

Flat bench: 10@60kg, 5@100kg, 1@130kg, 1@140kg, 10@100kg, 10@60kg

Decline bench: 10@60kg, 10@100kg, 20@60kg

Flat DB Flys: 10@14kg, 10@16kg, 10@18kg

Incline DB Flys: 10@16kg, 10@16kg, 10@18kg

Cable flys: 3 sets of 10

With the DB flys i was really trying to get a full ROM and going for form more than heavy weight!

So i hit the 140kg and it was bloody easy. Went really slow down, touched the chest with a very small pause then powered it back up with no hesitation. I did consider going for the 150kg but i thought i would back off and leave that for next week. So NZMM, i think it could be possible to hit that 180kg bench this year if i can keep doing what i am doing. I think a lot of it is to do with the change in diet, i have so much more energy and i feel i have more power then last year.

[IronHyde]

Well t is certainly interesting reading the last update as i had another chest session today to compare it with.

DB bench: 10@41kg, 5@50kg, 10@57.5kg (Biggest DB's we have until the 75kg ones)

Decline BB bench: 10@60, 10@100, 10@120, 15@60

Incline DB flys: 10@14, 10@16, 10@18

Cable flys: 10@40Ibs, 10@60ibs (Threw these in for a good pump)

I have also started tacking on tricep training with chest sessions. My training has taken a big hit in the last 2 months with a shoulder injury that prevented me from training shoulders until the last week. I also have a very painful lower back which i am booked in to see somebody about.

I was fairly strong with my first proper shoulder session in 2 months. Happily cleaned then pressed out 3 sets of 10 reps at 60kg for military press. Also pressing the 80kg steel log feels good now. The reason for my shoulder to go dodgy is that i was power cleaning an 80kg axle, when i was pulling up i must have torn something in the front head of the deltoid.

So unless i get my back sorted and lift my game i won't be breaking my PB's as i hoped. Although i have got back up to 140kg for reps (2 or 3) on bench and i have also hit my 150kg x 1 recently.

[steak]

other than the shoulder/back injury all sounds pretty good. nice benching 8)

[IronHyde]

Well after some reading i am certain my back pain is to do with the sciatic nerve. when I squat the pain goes down the back of my leg to my foot which is a direct symptom of this form of injury. It seems the chiropractor is the best person to see for this. I would be interested to hear from others that have had this.

[Peachy]

Yup a chiropractor would be the person to see but make sure you look around for a gud one. I've kinda had a similar thing where it got to a point where my leg felt disconnected from my body because my back was outa place and kinda cutting off the nerve supply to part of my leg. I've been to about 4 chiros and one oesteopath. The best one was really thorough with the assessment making me do all sorts of things while he felt the movement in my lower back like raise my knees and bend over etc. The worst one put me straight on this bed that moves then really roughly cracked my mid back and that was it.

I'd also recommend accupuncture coz it stimulates blood supply to the nerves to help heal them and get them working proper again.

[IronHyde]

Thank you for that info peachy I had my first visit to the chiropractor today for a quick induction, have made an appointment to have a full examination done on my spine this friday. Two vertebrae in my neck are locked up and my L5 is out of alignment which is bringing on the sciatic problem. I have also booked in for deep tissue with a guy that also works on race horses in his spare time so i'm sure he will get stuck in and break that scare tissue down!

Chest training tonight and a new PB:

Flat BB bench 10@60kg, 10@100kg, 7@130kg, 3@150kg(new PB), 15@60kg

Flat DB flys - 10@16kg, 10@18kg, 10@20kg

Flat bench - 20@60kg

Then home time... Could have probably put in a few more sets of declines or something but my mission today was really to get in there and see what i could push. I should be good for a 1RM of 160kg in the very near future. I noticed that the weakest part of my lift is the middle third on the way up, i really have to lock the triceps on to flick it up.

Currently weighing in at around the 97kg to 98kg mark so my bodyweight is down 6kg from winter last year.

And thank you Nate for the advice in regards to the reverse hypers, they have made an improvement in back mobility already! And big Sam walked all over the 71kg DB's in the gym tonight!

[nate225]

Good stuff Ironhyde!

Hope your back sorts itself (or more likely you sort it) so you can start squatting again. Otherwise you'll be an upper bodybuilder! Those shoulders were looking pretty damn wide in comparison!!!! :grin:

Training down Aspyre tomorrow if you're around?

As for Big Sam, we all know he eats up big dumbells, but when's he going to learn there's no bench comp in Strongman!!! :grin:

We'll have to get him in a shirt & see him debut with a 250kg+ bench......

[IronHyde]

So do I! I found some stretches on youtube lastnight for Sciatic pain and they seem to offer some relief. Off to get the scar tissue worked on shortly.

I really can't wait to get back into some quality leg sessions. This the first week i haven't done squats in a long time so hopefully i get get back in the rack sooner rather than later. But yes, upper body is deffinatley dominating.

I wasn't planning on going in today but i might come in and make Friday the rest day since i have the chiropractor that day.

[nzmusclemonster]

Nice benching :clap:

When you gona have a crack at 160? You should crush it easily after that 150.

[IronHyde]

Cheers NZMM. I was hoping to have a crack at the 160 next week. I tried it last year and couldn't lock out at the top so should be good to go.

I just got back from seeing the deep tissue guy. He said i have a clearly obvious muscle imbalance. Now that he has told me i can clearly see it too! So the whole right side of my back is a lot bigger in comparison to the left and it's incredibly tense. He also looked around the region in my lower back where my pain is coming from. He doesn't think it's the scar tissue causing the sciatica as it's in the wrong place but because my whole right side is so dominant it has twisted everything and pulled everything out of whack. Going back on Friday for a full back deep tissue, looking forward to it! He said after the Friday session to drink a lot of water and allow for atleast 48 hours to recover before going to the gym.

So looks like i will have to put togeather a strategic training plan to balance out the back muscles.

[steak]

Not completely unheard of course. I have a mate who played ALOT of basketball (states) and has the same thing from shooting with the 1 arm. You can actually see it in him with 1 trap larger than the other etc. He lives with and doesnt seem to have any complaints other than looking a bit wonky if you take the time to look

Obviously a bit more serious for you though! Good luck with that and the benching is looking good for 160 8)

[IronHyde]

Had a full deep tissue on my back on Friday. It was the most painful thing i have ever gone through but two days later my back is feeling the best it has in years.

Well i have now written out a full training plan including a stretching routine, eating plan and supplements.

Since i have this muscle imbalance i am going to do a lot of one armed work for back training such as: 1 arm Tbar rows, mid back DB shrugs, seated DB rows and other various excercises. The stretches are focusing on correcting my anterior tilt along with some weight training in key areas to help correct this (core work and hamstrings etc). Once i sort these problems i am sure i will beat my previously set PB's in squat and dead. Really looking forward to getting into this.

Also just purchased some more ON 100% whey protein and ON ZMA (Never tried ZMA but if it helps me sleep it's worth it)

Watch this space!

[IronHyde]

Monday, May 14 - Chest & Triceps:

Flat BB Bench - 10@60kg, 10@100kg, 3@130kg, 1@160kg (new PB), 10@100kg, 10@60kg

Decline BB Bench - 10@60kg, 10@100kg, 10@120kg, 10@60kg

Cable flys - 10@40, 10@50, 10@60

Cable tricep extensions - 10@80, 10@100, 10@100

Core training - Cable crunches 2 sets of 10@80, 1 set of 10@90. Leg raises 2 sets of 20

Stretches (all 3 times with 20 sec holds) - Quad stretches, hip flexor stretches, reformis stretches, full back stretch.

[IronHyde]

Eating plan, training days:

M1 Oats & Milk (32g protein)

M2 Coffee & fruit not long after

M3 Sandwich (Rye bread, chicken, mung bean sprouts and flax seeds)

M4 185g Tuna & 250g wholegrain Rice (33g protein + 9.2g Protein) OR a few sanwichs like above.

M5 Fruit (and/or mussles)

M6 Fruit (and/or mussles)

M7 Optimum nutrition 100% Whey (post-workout)

M8 DInner, meat and veges or 5 eggs on wholegrain toast

3 to 4.5 liters of water/day in winter.

Supplements:

ON Whey protein

3000mg fish oil/day

Multi vitamin

ON ZMA (Just started this last night to see if anything happens.Even if it only helps me sleep!)