New direction.

[samuelNZ]

Thought I might as well start a journal after countless months lurking these forums and reading other peoples journals

First Comp - 12/3/11

140 Squat

100 Bench

180 Dead

Nationals 2011 - August

Squat 160KG

Bench 117.5KG

Dead 227.5KG

Goal is to grab a 500 total in comp by the end of the year. Achieved.

Raw Nationals 2011 - 27/11/11

Squat 172.5

Bench 125

Dead 235

Next milestones on the list to tick off:

Bodyweight 100+

Squat 200+ raw

Bench 140+ raw

Deadlift 250+ raw

[Phedder]

Good to see you start a journal :clap: We're more similar than I thought :shock: Same age, name, similar weight and lifts (both have come down a bit over summer) studying similar things and both doing 5/3/1 haha. How tall are you... :shifty:

Will follow with interest. Good luck sorting a flat :nod:

[samuelNZ]

Good to see you start a journal :clap: We're more similar than I thought :shock: Same age, name, similar weight and lifts (both have come down a bit over summer) studying similar things and both doing 5/3/1 haha. How tall are you... :shifty:

Will follow with interest. Good luck sorting a flat :nod:

Haha really? Same first name only I'm hoping or that would just be plain creepy. Yeah I've put a couple of kilo on over the festive season but ohwell! Im about 183CM tall. Forgot to add that.

Thanks will also keep a keen eye on your journal.

[PeterDolan]

Studying at NZIS in Wellington - Diploma in Exercise Prescription

GUTTED ahaha how's uncle Tony? Has his voice broken yet or does he still crack highs when he talks about Nick Willis?

[samuelNZ]

Studying at NZIS in Wellington - Diploma in Exercise Prescription

GUTTED ahaha how's uncle Tony? Has his voice broken yet or does he still crack highs when he talks about Nick Willis?

Whys that gutted? And I haven't started yet. 14th Feb is first day.

[Phedder]

Good to see you start a journal :clap: We're more similar than I thought :shock: Same age, name, similar weight and lifts (both have come down a bit over summer) studying similar things and both doing 5/3/1 haha. How tall are you... :shifty:

Will follow with interest. Good luck sorting a flat :nod:

Haha really? Same first name only I'm hoping or that would just be plain creepy. Yeah I've put a couple of kilo on over the festive season but ohwell! Im about 183CM tall. Forgot to add that.

Thanks will also keep a keen eye on your journal.

Yeah first name only, but same height too :shock:

What are your goals mate? Muscle and strength gain I'm guessing, but it can help if you set goals every few months i.e gain 3-4kg by april and increase your bench by 5kg and squat and dead by 10kg etc.

I'll be back training and eating hard and consistently in a month so hopefully I can chase ya down haha

[Deano]

Im glad to here there's another 6ft+ bodybuilder on this site. Welcome.

[samuelNZ]

Yeah first name only, but same height too :shock:

What are your goals mate? Muscle and strength gain I'm guessing, but it can help if you set goals every few months i.e gain 3-4kg by april and increase your bench by 5kg and squat and dead by 10kg etc.

I'll be back training and eating hard and consistently in a month so hopefully I can chase ya down haha

Haha pretty similar then, are you my long lost brother?

Yep correct with the goals, main goals are strength and muscle (I mean, who doesn't want to be huge and strong).

Also Phedder, how do your lifts compare to mine at the moment?

Currents goals are - by end of march

Again, all lifts are done with strict form

140 Squat

115 Bench - Feel as if I'm lacking significantly here

190 Deadlift

All 1RM's have dropped a bit over the last couple of weeks due to starting a new program and the Xmas holidays :x but will be back into it as soon as I get back from Wellington.

Does anyone think I am I aiming too low with my goals?

[samuelNZ]

Im glad to hear there's another 6ft+ bodybuilder on this site. Welcome.

Fixed :grin:

Yep, only just over 6ft \:D/

[PeterDolan]

Studying at NZIS in Wellington - Diploma in Exercise Prescription

GUTTED ahaha how's uncle Tony? Has his voice broken yet or does he still crack highs when he talks about Nick Willis?

Whys that gutted? And I haven't started yet. 14th Feb is first day.

You'll see mate, the place sounds good on paper but it really isn't

[Phedder]

Also Phedder, how do your lifts compare to mine at the moment?

Lower PBs mid November at 93kg bw were 100kg bench, 125kg squat (wouldn't have passed depth) and 180kg conventional deadlift. Currently at 88kg I've done 95kg bench a few times with decent speed, could maybe still hit 100. Squat I'm semi relearning at the moment to get good depth and sit back more, done 100x4, 110-115 would be on the cards I think? Always been crap at squats. I've switched to sumo deadlifts with a quick and clean 160kg and barely missed the lockout of a 2nd rep. I expect to get my strength back quite quickly when I'm gaining weight again.

[samuelNZ]

Also Phedder, how do your lifts compare to mine at the moment?

Lower PBs mid November at 93kg bw were 100kg bench, 125kg squat (wouldn't have passed depth) and 180kg conventional deadlift. Currently at 88kg I've done 95kg bench a few times with decent speed, could maybe still hit 100. Squat I'm semi relearning at the moment to get good depth and sit back more, done 100x4, 110-115 would be on the cards I think? Always been crap at squats. I've switched to sumo deadlifts with a quick and clean 160kg and barely missed the lockout of a 2nd rep. I expect to get my strength back quite quickly when I'm gaining weight again.

Very nice, how do you find sumo DL's? Ive been struggling a bit with my DL's and starting to think I need a change from conventional. I used to miss depth everytime I went heavy on squats but after a lot of PNF and SMR I've come back stronger and feel a lot healthier squatting to just below parallel. Im sure if you can hit 100x4 squatting then you could get 115x1. Best of luck.

[Phedder]

I really like the sumos actually, allow me to keep my torso more upright and I don't feel it in my lower back as much. Plus I think it mimicks the squat position slightly so hoping to get a little carryover. Main reason I swapped though was when I lock out conventional the bar is right on package haha :oops: whereas with sumo it locks out a few inches lower, plus someone posted a formula that uses your limb and trunk lenths to workout which is supposedly better for your proportions. I'll try find it and link you. Yeah I've been stretching and rolling my IT band, abductors and glutes more lately, depth hasn't been a problem since a session at CBC. Just haven't tried going heavier again yet, Friday is my squat day so we'll see how many reps I can crank out :twisted:

viewtopic.php?f=3&t=9410&p=197269&hilit=+interesting#p197269

Took me forever to find haha, kept searching all the wrong words :doh:

[samuelNZ]

Friday is my squat day so we'll see how many reps I can crank out :twisted:

Good luck mate, will be tuning into your journal on friday night to see how you went.

Have posted in the Sumo Equation thread but will note it here too -

have worked out through this thread that my body proportions are more inclined to better perform at the Sumo style deadlift compared to conventional.

So on my next cycle (in 2 weeks I think) I will start off light with the sumo deadlift and work my way up. See if all this sciencey stuff works :nod:

[bar-belle]

Hey Brownie..like your journal title :grin:

Squats are starting to feel very good after countless hours rolling my piriformis and hip flexors with my $4 hockey ball.

good to hear that it works...I have just started the same but with a leather softball :roll:

[samuelNZ]

like your journal title :grin:

Haha thanks! Thought I'd need something different to get people in to have a look

I have just started the same but with a leather softball

Good on ya! I originally started with a soft 1kg medicine ball but quickly moved onto something harder and more painful, but hey it works so keep it up!

[samuelNZ]

19.1.11

Off to the gym this morning for shoulders, never trained before 11am before so will be a bit of a shock to the system. Reason for training this early is I have to jump on the ferry at lunch time. Didn't get a hell of a lot of sleep last night (about 6 hours, compared to 9) but had a nice big breakfast.

Breakfast

• 1cup Oats (dry weight)
  
• 150gms Yogurt
  
• 250ml trim milk
  
• 2 bits wholemeal toast w peanut butter
  
• 1 med banana
  
• 2 fish oil tabs
  
• large glass of water

Will also be taking 1 scoop of Jack3d Pre workout for a bit of a boost.

Instead of military press as a compound I will be doing behind the neck power presses for a little bit of explosive work.

[samuelNZ]

19.1.11 - Power Press (shoulders)

Few shoulder dislocates and behind the head presses to get shoulders warmed up, few light sets of standing DB presses.

Power press

60kg x 5

70 x 3 (dropped this 2 rep right on the back of my neck )

80 x 3 PB

Standing single arm DB press - Tempo for this is 4 second descent and explosive up.

18kg x 12 x 5

Kneeling face pull - 1 second isometric hold at face position.

50kg x 12 x 5

Extra tricep work

Rope pushdown

70kg x 12 reps x 5

Overhead rope presses

65 x 12 x 5

Comments: For a morning training felt very good, session went pretty fast (about 50minutes or so). Pretty pleased with the weight of my last set of power presses, better then the last couple of weeks. Think I still need some more core work as I feel quite shakey when I have 75kg above my head. Will slowly add some more in. Triceps was a little extra stuff just for purely hypertrophy reasons.

Off to Wellington in a few hours so better go pack my bag! \:D/

[singular]

Hi samuelNZ,

Couple of questions!

How are you adjusting your 1RM after week 4? I think Wendler said to add 10lbs to deads etc., but that equates to 4.5 kg or so. Are you just adding 5kg or are you calculating off your "95%" set?

What are 'shoulder dislocates'?

Also, I read that Wendler advocates 3 days a week . . . how is your recovery doing 4 days? Or did I read wrong . . .

[ApriliaRS]

Hey, if you're looking for a flat in Wellington i'm just on the hunt for some flatmates at the moment - have this house all ready to go: http://www.trademe.co.nz/Browse/Listing ... =348456103

I train at Powerhouse and compete regularly.

[samuelNZ]

Finally back at the gym today after my little trip up wellington, didnt get to go to Powerhouse as was too busy flat hunting

22/1/2011 - Back

Last training of my first cycle

Agile 8 and lunges

Conv. Deadlifts

130 x 5

145 x 3

170 x 2* Really didnt feel like very nice lifts. Felt too heavy and form started to deteriorate.

Sumo Deadlifts - Did a few sets of these trying to get a feel of them for next cycle.

80x5x2

100x5x2

120x4 *Felt as if I was just doing a wide stance conventional - Need to keep ass low. Any tips?

T-bar Rows

35x10x2

40x10x2

45x9 *A tad too heavy to complete my set with good form.

GHR's

BWx12x3 *some sharp pain in the back of my knee.

Wide stance Box Squat - Chucked some of these for the same reason as sumo DL's.

60x10x2

80x10x2

60x15

All Box squats done with a box just below parallel.

Comments: Training felt pretty good, a little lethargic after a few days off. Have added the sumos and box squats in as I will be using them as my main lifts next cycle I think. Food today was very average, could have a lot to do with feeling lethargic. Will work harder on quality food intake tomorrow

Hi samuelNZ,

Couple of questions!

How are you adjusting your 1RM after week 4? I think Wendler said to add 10lbs to deads etc., but that equates to 4.5 kg or so. Are you just adding 5kg or are you calculating off your "95%" set?

What are 'shoulder dislocates'?

Also, I read that Wendler advocates 3 days a week . . . how is your recovery doing 4 days? Or did I read wrong . . .

Very good questions. Taking into consideration I am changing my compounds next week I will not be adding 10lbs to my Lower body trainings. But I am going to add 5lbs maybe a little more to my upper body.

Next question, Shoulder dislocates are these

Used to get blood flowing around the shoulder joints.

Yes although he does suggest using 3 days, I have opted for 4. I do not train more than 2 lifting days in a row. I find that training 2 days on, 1 day off then 2 days on again works great for me and I find I don't have any trouble recovering in time.

Hey, if you're looking for a flat in Wellington i'm just on the hunt for some flatmates at the moment - have this house all ready to go: http://www.trademe.co.nz/Browse/Listing ... =348456103

I train at Powerhouse and compete regularly.

Aw what a shame you didnt offer this to me a couple of days ago! I've just signed up to a 2 bedroom apartment on Taranaki Street! Thanks heaps for the link though. Very thankful.

Hopefully I will run into you at powerhouse some time?

[singular]

Taking into consideration I am changing my compounds next week I will not be adding 10lbs to my Lower body trainings. But I am going to add 5lbs maybe a little more to my upper body.

Next question, Shoulder dislocates are these.

Used to get blood flowing around the shoulder joints.

OK. I was just wondering how/if you converted the lbs requirement to kgs to remain consistent with the program.

Thanks for the video; I already do these with a broomstick before each workout. Cheers. :salute:

[samuelNZ]

22.1.11 - Bench Press

Really know I shouldn't have done this but I skipped my deload week and jumped straight into my next cycle as I had a few easy days last week followed by a few days off.

Did my normal upper body dynamic stretches and everything before I jumped into the pressing

Bench Press

40kg x 5 *warm up/feeler sets

60kg x 5 *warm up/feeler sets

70kg x 5

80x5

90x5 *last rep slowing a lot but not grinding.

Floor Press

80x8x5

Incline DB press

30x10x3

Kroc Rows

40x15x5

Comments: Pretty hard day in there shifting tin. Food intake was a lot better today compared to yesterday. Felt like I had a lot more energy. Floor presses felt great as I have been having a bit of trouble with a small region between my neck and shoulder. Seems to tighten up a lot when I start pressing and gives me a fair bit of pain. Have been stretching and massaging the area a fair bit lately but the pain (only when pressing) doesn't seem to be going away. Feel as if my bench strength and technique is getting a lot better over the last couple of weeks and leaves me with a good feeling after a pressing day. In for a big sleep tonight (hopefully) as I feel a bit worn out even after my wee break earlier in the week. Tomorrow is squats (I think) so gonna have a nice big dinner followed by casein in preparation for a mean day.

*Have added a few kgs to my maxes for all lifts except the deadlift on the 5/3/1 Calculator this cycle as the last 4 weeks I did felt very light. Hopefully I didn't add too much to early. We'll soon see anyway.

[samuelNZ]

24.1.11 - Squats

Agile 8 to warm up

Squat

70x5x2 *warm up sets

80x5

95x5

105x5 *these reps felt great!

Box Squat - Box just below parallel

90x5x2

95x5x2

100x5x2

Good mornings * Not sure as to whether I should start to load these up more yet so am just leaving them light

40x12x5

Front squat

70x3

80x2

90x1

100x0 *dropped at bottom, went too low

Comments: Had an awesome training today. Ate very well. Had a nice big feed of chicken rice and veges about 2 hours before my training so went in feeling good. Lots and lots of squats today. The few sets of front squats that were added on the end was just a wee comp going between the 2 other guys I trained with today. Loving the way my squats are feeling lately and looking forward to seeing them progress! Few notes to take from the little front squatting that I did are; Piriformis is still tight, tibialis anterior is super tight along with calves. Ankle and wrist flexibility is a big issue, need more stretching.

Injuries: Having an awesome sharp pain in the bottom of my right elbow after letting go of the bar after squats and good mornings? Anyone got any ideas as to what it is and how to fix?

What I brought today: Dextrose baby!!

[samuelNZ]

26.1.11 - Shoulders '

All my normal upper body dynamic stretches.

Power Press (BTN)

60x5

70x5

75x5

Standing DB press Strict form, no knee popping.

18kg x 12 x 5

Seated lateral raise SUPERSET seated rear delt fly

10kg x 12 x 12 x 5

Comments: Very short training, about 40minutes. Right shoulder was playing up again so decided to leave the heavy presses at 75kg. Overall pretty average training.

Injuries: Right shoulder/neck area is still playing up, might have to go and get someone to have a look.

Overall rating: 6.5/10 Serious lack of planning gone into this training, but I have identified that and will make more of an effort next time. Motivation levels were low. Done the required reps for my 5/3/1 but feel as if I need to sort my shit out ASAP.