Toms journey to the BBro and a 750 raw total

[tomsammce]

Yeah buddy! Some training there bro, go hard!

chur! got invited to a powercardio session at 4pm with dale and the strongman guys so will attend. and log when i get home later tonight.

Mint!

[tomsammce]

powercardio at matts house with matt and dale and couple other guys. was really good session first time iv ever done anything like this... think i will include once a week every tuesday into my split will decide tommrow after my lowerbody day as my lowerback took abit of a hiding today. so after i see how i feel tommrow i will make an executive decision... lol

POWER CARDIO!

this included glasses of full strength coca-cola, enduro nut bars, and watermelon while watching UFC dvds.

2nd half of warm up was 3 sets of squats

60kg x 10

100kg x 10

140kg x 10

we now moved all the equipment/implements out back onto the reserve and set up 8 stations. we did 5x5minute rounds with 1min rest between each. after u complete each station go str8 to next one and begin... only rest between rounds.

the 8 stations were:

250kg tyre flips 8 times

sledge hammer tyre 10x left, 10x right

reel tyre in on rope 20m (unsure of tyre weight)

drag sled 20m (80kg) pick up 45kg slab of concrete and carry 20m the

opposite way and drop where sled was orignally

40-50kg log (weight may be wrong) clean and press for 10 reps

sledge hammer tyre 10x left, 10x right (yes there were two of these stations)

keg slam on tyre and sprawl 10x

apollon axle 87-90kg above head for as many reps as you can. (i started on 4 reps and got 1 or 2 in the last couple of rounds.)

good fun!!!

[steak]

good session...those boys are demons on that stuff :clap:

[Viking Power]

good work brother well done might copy that one myself 8)

VP

[Dr Squat]

Power cardio looks like a good change bro. I take it that they are doing it with a view to building aerobic capacity for strongman? I'm no expert but I wonder whether it is the best hing for a powerlifter given the intensity and the fact that you will take a while to recover from it? At this stage of the off season it's not going to hurt if you feel as though you need to build up your work capacity. If you plan to do some strongman as well as powerlifting then it's only going to help!

[tomsammce]

yeah doc i know its not ideal for sole PLing plan. but yeah bro i do plan to do a couple of strongman comps this year. yeah they are doing it for strongman fitness. but its only for 25mins (30 if u include the rests) which although intense is not a long time so a good feed b4 and after i dnt think it will have any effect on strength loss/muscle loss... if anything will help... IMO.

does the whole body so the muscle im not working in my PL plan will get worked in this, will help strengthen core.

but hey i got squats later today so we will let that be the verdict of how taxing the powercardio was.. lol

[Dr Squat]

does the whole body so the muscle im not working in my PL plan will get worked in this, will help strengthen core.

There's no doubt that it will hit your muscles. The question is will it harm your strength levels? You will be in better shape for sure but not sure how this will carryover to the powerlifts?

Nate may have a view.

[nate225]

does the whole body so the muscle im not working in my PL plan will get worked in this, will help strengthen core.

There's no doubt that it will hit your muscles. The question is will it harm your strength levels? You will be in better shape for sure but not sure how this will carryover to the powerlifts?

Nate may have a view.

Tends to be offseason GPP for Strongman. Matt's done it for years & Nickoli has joined in. I wouldn't be doing it in a pre-contest phase (either SM or PLing).

[Viking Power]

does the whole body so the muscle im not working in my PL plan will get worked in this, will help strengthen core.

There's no doubt that it will hit your muscles. The question is will it harm your strength levels? You will be in better shape for sure but not sure how this will carryover to the powerlifts?

Nate may have a view.

Tends to be offseason GPP for Strongman. Matt's done it for years & Nickoli has joined in. I wouldn't be doing it in a pre-contest phase (either SM or PLing).

True Nate, but i do see medley events this year in the strongman comps which I didn't see last year from my memory i could be wrong but this will be taxing if not fit?, agree with off peak training how far out from a comp would you stop this cardio and concentrate on pure power, speed and rest?

cheers

VP

[tomsammce]

lower back and cns was fucked from that powe cardio session yday i attempted squats/lower body today and fucked out on the squats about eh 6th set just felt exhausted and lower back was fucked from the session yday (i felt it most in lower back yday so knew it would be sore today) i ate well and lots today and would normally last easy thru the squats before moving to leg press but yeah... no more power cardio. either straight SM training or PL training. im not experienced enough to be able to do both and do well. so i will jsut stick to my 3/4 day PL program and dedicate myself 100% to that. today was a fail. next training tommrow. next wednesday will be smashed extra hard to make up for this.

[Rookie]

Good to see you listening to the body bro, power cardio sounds farking mad :shock:

Go hard and smash it bro HUHUHU!

[steak]

youd get away with both power cardio and PL training but it might be wise to slowly add it in.....those guys are seasoned demons on that shit :twisted:

you'll adapt quick enough but make it incremental :nod:

[tomsammce]

youd get away with both power cardio and PL training but it might be wise to slowly add it in.....those guys are seasoned demons on that shit :twisted:

you'll adapt quick enough but make it incremental :nod:

yeah bro i acknowledged they were experienced at it.

prob madce it worse i did it the day in between my back/chest day and leg day lol no rest the total opposite.

anyway last nigth was 5 min warm up on bike, 7 sets of leg extension ( 2 warm up sets, 2 more heavier warm up sets and 3 working sets) then 2 warm up sets squats 100kg, 2 more ewarm ups sets 140kg, 5x5 working sets 180kg (only did 2 of these working sets then fucked out) moved to leg press but felt mentally fatigued as well as physcially. next wed will smash it with avengence.

[Dr Squat]

youd get away with both power cardio and PL training but it might be wise to slowly add it in.....those guys are seasoned demons on that shit :twisted:

you'll adapt quick enough but make it incremental :nod:

They are seasoned. And with respect to them as they all are ultra impressive powerlifters (past and present), they are now in strongman mode. It would be pretty hard to compete regularly as both and do powerlifting justice IMHO.

[steak]

youd get away with both power cardio and PL training but it might be wise to slowly add it in.....those guys are seasoned demons on that shit :twisted:

you'll adapt quick enough but make it incremental :nod:

They are seasoned. And with respect to them as they all are ultra impressive powerlifters (past and present), they are now in strongman mode. It would be pretty hard to compete regularly as both and do powerlifting justice IMHO.

totally agree Doc...was more in the line of thinking that say 4 days weights and 1-power cardio a week could be easily adapted too. I think he was only going out to get smashed once a week anyway

[tomsammce]

here is pic of the boys after we finished powercardio. i will start putting some videos of my lifts up when i find a TP and some pictures of the occasional powercardio session i might add in once a month or sumthing. (gotta keep the heart healthy guys)

[Rookie]

Good stuff bro! Is that Reuben on the far right? Farken beast eh!

[Dr Squat]

youd get away with both power cardio and PL training but it might be wise to slowly add it in.....those guys are seasoned demons on that shit :twisted:

you'll adapt quick enough but make it incremental :nod:

They are seasoned. And with respect to them as they all are ultra impressive powerlifters (past and present), they are now in strongman mode. It would be pretty hard to compete regularly as both and do powerlifting justice IMHO.

totally agree Doc...was more in the line of thinking that say 4 days weights and 1-power cardio a week could be easily adapted too. I think he was only going out to get smashed once a week anyway

Agree mate, you would adapt in time. GPP increases work capacity and I don't do enough. Do you guys do much of it?

[Dr Squat]

Good stuff bro! Is that Reuben on the far right? Farken beast eh!

Who is the little guy in the blue t-shirt? He looks like he has come to do work experience. :pfft:

[tomsammce]

Good stuff bro! Is that Reuben on the far right? Farken beast eh!

Who is the little guy in the blue t-shirt? He looks like he has come to do work experience. :pfft:

thats Matt's neigbour... hes a good c*nt.

didnt train lastnight which was optional but would nhave liked to got tied up with helping someone move some furniture.

deadlifts tonight but wont have time so will do tommrow morning and log.

[tomsammce]

public holiday in aucks today so just got home from gym, had nigth shift lastnight and gym shut at 2pm so had quick squat session instead of the chest/back/arms workout.

100kg x 12 x 2 sets

140 x 8 x 5 sets

180 x 5 x 2 sets

not much energy... home to slin and eat up.. too easy!

will hit squats again wednesday... mint!

weight 107kg and havent even eaten 3 meals yet or drunk f*ck all water since i woke up at 12pm..

[Viking Power]

8) yeah 107kg easy brother mint keep it going mate :clap:

[tomsammce]

phewf... good to be back.

well well well... training has been going good, didnt quite make it to the mount PL comp so gonna do the auckland novice comp instead.

my younger brother is also going to do this competition.. just for fun of horse.. hes in the middle of a summer cut at moment so wont be posting too big numbers so ill have to rep the fam bam... and lift some gooood money!! HUHUHU!

highlights of my training while iv been suspended have been, 240kg deadlift for 2 reps with double over hand grip using strap... reckon thatd be good for 260 with the chalk and under/over or over/under grip. alot stronger with that grip. no belt no suit... fully raw. bench press 160 for 3 reps touch pause and go... that felt pretty easy i was in gym by myself so had to unrack it and no spot and my next bench session of which will include the 5x5 method i will use 160 for all 5 sets of 5 reps. this touch pause and push PL shit is pretty mint eh... its like having a small rest at the bottom of the movement... TOOOOO EASYYYY!

just eating the ol oats, super food! no olive oil needed.. just sayn..

squats today will hit up body bizo in a couple hours, smash bit of bil starrs 5x5 method and aw yeeeeeeeeeeee few other things.

starting creatine today for the auckland novice champs... i like to keep creatine strictly Pre workout.

going to finish my feeds, beat the meat then hit squats not gonna wash my hands either.

(jokes bout beating meat)

[steak]

Strong bro :clap:

see kids muscletech products do work :grin:

see you at the comp :wink:

[tomsammce]

can someone please tell me how a PL comp is run? do u get 3 attempts at everylift? if u complete the lift then u can have another go at ur next heavier weight, but cant go backward in weight obviously.

so example deadlift:

1st 100kg

2nd 120kg

3rd 140kg

if u fucked up the 2nd attempt (120kg) then is that it like SM max log? as in you cant attempt the 3rd