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Rookie: Road to rippedness and first comp

Rookie

By Rookie
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Rookie Senior member

Rookie

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Mean! be keen to see some footage coach. The Power Pole tells me you floor pressed some mean weight :shock:

Trying to stay under the radar Rook. Things are on track bro. As long as I can keep my bodyweight up there. Not easy in this weather.

Sorry bro. Mean, sounds like things are going well! I could imagine bro, I know how hot the house can get during Summer :shock: All the best mate!

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Rookie Senior member

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Today was arms. Had to rush it since I had a chiropractic appt not long after the gym opened.

Intensity: 4- good work rate was pumped, strength was up a bit too

Planning: 4- Ate well and knew what I wanted to achieve but I knew floor press was gonna be a play around to see where I was at

Execution: 4- Did better than I thought I would do, dips were up and pretty much everything else

Arms:

Floor press: 40x10, 60x8, 80x6 PB, 80x5 PB- These were good, could feel it in the tri's but didn't hit the tri's as much as I thought it would, delts and chest were also getting involved :? Grip was exactly like CGBP shoulder width and tucking with elbows etc

Parallel bar dips: BWx10, BW+5x10 PB, BW+10x8 PB These felt very good, awesome contractions in the tri's and big squeeze at the top. Focused on a slower eccentric= tri's were screaming

Love these atm. Want to be dipping with 20kg hanging off me soon

Superset with:

BB curls: 35x10, 40x11 PB, 40x10 PB for a 2nd set

Bi's were hella pumped, arms felt very full in general, focused on a slow eccentric and :shock: these hit your bi's insanely :nod:

Rope pushdowns: 50x15, 50x15- just kept full ROM and big squeeze at the bottom. Arms were so pumped in such a short time

That was it for today. I will keep the floor press as my main exercise, and everything else the same. Am thinking of putting in incline DB's soon as suggested by HarryB

Quote of the day: "It's all about consistency over years man, no good going hard for 3 months and taking two months off ya know" Dorian Yates

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Rookie Senior member

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Today was mean!

Intensity 4.5- Went hard on pchain, and got completely shagged.. delts were good, strength coming up. Work rate was consistent. Took a bit of time but happy with how it went

Planning 4.5- Had plans on hitting 190x1 on the box, was mean and a few other goals too

Execution 4.5- Did exactly as I planned to, technique on box squats was a bit dodgy- knees came in on the way up, but still got it up rather quickly

Pchain/delts:

Box squat: 60x5, 80x5, 100x5, 140x3, 160x1, 190x1 PB- having 190 on the back just feels like 185 again, arse out, sat down and back, flew back up, knees started to come in towards the end. Was very happy about getting this, onwards and upwards... Can't wait to hit 200kg soon

RDL: 60x10, 100x10, 125x9 PB :shock: Lower back and hams were pumped, was insane

Speed deads: 155x10 PB :shock: This was very hard, grip was failing around rep 8 so had a breath and went for the last two. the RDL drained me and my grip too. Pchain was pumped

Ham curls, seated: 67.5x10, 72x10 PB, 76.5x6 PB These felt good, big squeeze at the bottom

Reverse pec dec: 45x10, 50x10, 55x8 PB- once again these were mean, all about the squeeze and tension. Rear delts were pumped

Arny press: 17.5x10, 25x10 PB, 25x7- same as last week, but I still made progress on the first set which is good. Front delts were pumped!

Lat raises: 12.5x10, 12.5x10, 15x8, 15x8, 17.5x8, 17.5x8-a PB for two sets, good feel going a bit heavier. Delts were pumped

Today was a good session to say the least, very happy about the 190x1 box squat- the box is a just below parallel so the crossover should be good once I start doing powersquats again, well closer to comp time.

Everything is falling into place, speed deads with no straps and chalk are good. Building my grip up for sure.

Need to push the work rate a bit more, but hard to do when box squats take it out of ya. Still the same goals and just focusing on strengthening the pchain and all the muscles involved in all the lifts- basically everything lol. Eating well and taking more recovery which is good and actually helping me to perform better in the gym.

Quote of the day: "Summer cuts/diets are for homos" lolololololol

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tinytraps Veteran member

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Bro a few things

1. Push your knees out hard during box squats. Literally try and force your femur out of its socket.

2. Speed deads arent speed deads if your hitting them for that many reps theyre just normal deads :lol: Stick with a number 50-60% and do 6-8 doubles or singles, thats the dynamic effort method-trying to generate as much force as possible (as you will know force production decreases with more fatigue :wink: ) remember speed deads are use to train the nervous system to fire more rapidly.

Mean box squats and RDLS cuz will be hunting you down quick bro :twisted:

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Rookie Senior member

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Were u using chains for ur box squating bro?

Nah bro, just straight oly bar and weights. Don't have chains here. Diff to the cambered bar but all good.

Bro a few things

1. Push your knees out hard during box squats. Literally try and force your femur out of its socket.

2. Speed deads arent speed deads if your hitting them for that many reps theyre just normal deads :lol: Stick with a number 50-60% and do 6-8 doubles or singles, thats the dynamic effort method-trying to generate as much force as possible (as you will know force production decreases with more fatigue :wink: ) remember speed deads are use to train the nervous system to fire more rapidly.

Mean box squats and RDLS cuz will be hunting you down quick bro :twisted:

Cheers bro, lol yeah its hard to focus when you got close to 200kg on your back :shock:

Nah, last time I did speed deads it was like 8 singles.. The RDL's fucked me big time, so yeah will keep the reps lower then. Was farken hard to get speed as you said.

Haha now that you're bulking its a race, but how long will your bulk last? Thats the real question :pfft: If I hit your weight in 2-3 years time I wanna be cracking some huge numbers!!

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Rookie Senior member

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Haha better not bro, Summer cuts are for homos remember lololololol

LOL who called you skinny... Steak? You are compared to those big boys!

Take it easy with the weight bro, its just a number eh! Don't wanna gain back all of what you cut... real talk. haha height aint an excuse bro, I just get under the bar and SFW :twisted:

Rookie vs TT 3 lift at end of the year :think:

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Rookie Senior member

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Gotta fill out my frame more reps more sets to help with that 8)

As for rookie vs TT? Choose your battles carefully my friend :lol: Deal. You going to do BBRO or Eastside Open?

:lol: Yeah buddy, 3 lift all raw bro. Chalk and belt.. maybe wraps depends on how much I squat. Most likely do the ESBB Open if I make it back in time.

Want that 600+ total by then :twisted:

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Rookie Senior member

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600k total... good work man.. by the sounds of your training things are going very well!

Cheers bro, long time no talk haha. Yeah thats the goal by Dec! Going well thanks mate, strength is on the up, and technique is getting better too.. esp with back. Really liking the supersets and the shorter rest periods, no bad effect on strength and always insane pumps to follow!

How's your cut going?

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Rookie Senior member

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It's going good thanks, getting leaner and stronger day by day. Started a little course and my weight has gonhe back up to about 114 but still getting leaner. Abs coming in! I will take some pics next couple of weeks.

Mean bro :shock: 5ft7 and 114kgs lean with abs... fark bro, gonna be mean to see how you look once you fully cut etc (no homo lol)

This time make the pics a bit bigger bro lol just sayn

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Rookie Senior member

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Today was chest/back:

Intensity: 4- Wasn't too bad, a bit rushed since I arrived a bit late and had work not long after training

Planning: 4- Set goals and outlined what needed to be done. Nutrition could have been bitter/woke up late

Execution: 4- Pretty good, a bit lower in volume.. time management skills need a brush up :roll: All in all things got done well, technique on some lifts need work too

Chest/back:

BB incline: 40x15, 60x8, 80x1, 90x8 PB, 90x5- these were good, another big drop in reps between both top sets, but happy with how things are going

Tbar rows: 3plx10, 4.5x9 PB, 4.5x7- these were ok, need to get body in the right angle for rowing other wise I end up rocking a bit.. and its not a weight issue. tbar is fixed

Flat DB bench: 30x8, 37.5x8 PB, 37.5x6 PB- these were good, just playing around with width and elbow position to get best stretch and squeeze of the pecs

Superset:

Pulldowns to front: 85x10, 85x10, 90x10 PB, 90x9 PB- these were all good, good stretch and squeeze of the lats and good ROM

Incline flyes: 15x10, 15x10, 17.5x10 PB, 17.5x9 PB

Superset:

Seated rows: 85x10, 85x9, 90x6 PB, 90x5 PB- good ROM here, need to be a bit faster on pulling it back, and was focusing on getting elbows as far back as poss and squeezing lats hard

So that was it, a few PB's here and there... Need to manage time better so I can do a bit more. Happy with progress on inclines and flat DB, and just the other stuff in general.

Will hit quads tomorrow and will do my best to make up for today's short(er) session

Rookie

Tip of the day: When people come to you for help, they're really just trying to throw you under the bus and screw you over

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morattigirl Senior member

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It's going good thanks, getting leaner and stronger day by day. Started a little course and my weight has gonhe back up to about 114 but still getting leaner. Abs coming in! I will take some pics next couple of weeks.

Mean bro :shock: 5ft7 and 114kgs lean with abs... fark bro, gonna be mean to see how you look once you fully cut etc (no homo lol)

This time make the pics a bit bigger bro lol just sayn

Yeah sorry that was my fault, know how to post them normal size now

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Rookie Senior member

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It's going good thanks, getting leaner and stronger day by day. Started a little course and my weight has gonhe back up to about 114 but still getting leaner. Abs coming in! I will take some pics next couple of weeks.

Mean bro :shock: 5ft7 and 114kgs lean with abs... fark bro, gonna be mean to see how you look once you fully cut etc (no homo lol)

This time make the pics a bit bigger bro lol just sayn

Yeah sorry that was my fault, know how to post them normal size now

All good MG :nod:

dont let that volume drop too much bro. You dont wanna go all mike mentzer on us now :pfft:

:pfft: Bro this is prob the lowest amount of volume I've ever used lol.. but yeah won't be letting it get as low as it did yesterday. The guys over here train Mentzer style :pfft:

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Rookie Senior member

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Tip of the day: When people come to you for help, they're really just trying to throw you under the bus and screw you over

:shock: What prompted this tip of the day mate?

Haha a dude came to me for help and talked lots of shit after I tried to help him out :roll:

Anyway today was quads:

Intensity: 4.5- Very happy with squats today and the feel as well, depth was mean on all reps and sets, all below parallel. Work rate was fast-ish

Planning: 4.5- Knew what I wanted to do, had clear goals outlined for squats. Also wanted to pick up intensity (shorten rest periods). Nutrition was on point, ate enough pre w.o and replenished well afterwards. Prob worth increasing carbs next quad train, I am always fucked after reverse pyramids.

Quads:

125x8 PB, 115x10 PB, 110x10 PB, 105x12 PB, 105x12 PB- These were all good, stoked about this, form was better than last week too \:D/ all sets were deep, below parallel.. Once again, no half squats up in here :pfft:

Nautilus 45 degree leg press: 3.25PPSx10 PB, 3.25PPSx10 PB, 3.25PPSx10 PB, 3.25PPSx8, 3.25PPSx6- These were all good, was very very exhausted after reverse pyramids... wanted to see where I was at with weight etc.. Next week will be 10x10 on 3PPS (some sets I missed last week)

Leg extensions: 70x20, 70x20- Cut it short since I could not do anymore... both mentally and physically drained.. Goes to show if you do squats hard/well they can leave you searching for your left nut :shock: :pfft:

Tomorrow is a rest day and Thurs is arms... Have to go to another gym on Friday since our gym is closed (public holiday) and won't be able to do box squats :evil:

Rookie

Tip of the day: You are not a BBer if you have to say you are :pfft: something that came up in that thread about when a BBing. People should be able to tell you lift peanuts without you having to say you do.. :nod:

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