New direction.

[drizzt]

Awesome bro, congrats on the deadlift - another 10kg at least in the tank there :nod: Pity on the bench, but good to fail sometimes eh, you'll pay more attention to it next time

[HarryB]

Good work bro, good squatting for having missed weeks of training and great to hit a PB on deads when it mattered!

[OnlyHuman]

Well done :nod:

Nice write up.

[steak]

Nice job. Keep at it..plenty of posititives to use from that lift. Well done :clap:

[samuelNZ]

Awesome bro, congrats on the deadlift - another 10kg at least in the tank there :nod: Pity on the bench, but good to fail sometimes eh, you'll pay more attention to it next time

Thanks bro and yeah these comps have all been a big learning curve. Hopefully that DL will keep progressing :pfft:

Good work bro, good squatting for having missed weeks of training and great to hit a PB on deads when it mattered!

Thanks Harry.

Well done :nod:

Nice write up.

Thanks OH. I like to put a bit of thought into my journal, always good to reflect on every now and then.

Nice job. Keep at it..plenty of posititives to use from that lift. Well done :clap:

Cheers steak!

2/5/11

• Strongman circuit kinda thing (sets, reps, weights)
  2 lengths farmers walks
  5 tire flips
  5 log presses
  All done for 3 circuits, couple mins between sets
  
• Band Pull-aparts
  4x25
  
• External rotations
  3x10 @ 10lb
  

Comments

• Just a bit of a fart around today. Went in and did pretty much stuff all, struggled a bit with the first couple of circuits then jumped into some shoulder stuff with the bands. Had a very light rugby training tonight also where I spent most of my time stretching out my still sore hips and groin. Probably on to some more relaxed training this week. Have upped the food intake a little also in hope for some weight gains as I've dropped almost 11kg since this time last year. Looking at moving up closer to 93kg. Around 88 at the moment.
  

[Corey1982]

Good work on the big PB in the dead (and total) :clap: , especially with the disrupted buildup you have had. Won't be too long until you hit the 1000 lb club and beyond.

You had any luck convincing any of those Benson Boys to make a trip up to the house?

[samuelNZ]

Good work on the big PB in the dead (and total) :clap: , especially with the disrupted buildup you have had. Won't be too long until you hit the 1000 lb club and beyond.

You had any luck convincing any of those Benson Boys to make a trip up to the house?

Thanks Corey. Little bit annoyed that I couldn't achieve the goals I had set but I know I've got them come next comp. Couple more months of hard training and I'll smash that 1000lb club!

And no, I haven't. They're pretty stubborn :pfft: They'll come to the darkside eventually! Ill add that I also heard they call you "pops" :pfft:

[samuelNZ]

3/5/11

• Flat DB press (sets, reps, weights)
  3x12 @ 50lb
  
• Incline DB press
  3x12 @ 50lb
  
• Seated shoulder DB press
  3x12 @ 40lb
  
• Lateral raises
  4x15 @ 15lb
  
• Dips
  4x12 @ BW
  
• Band Pull aparts
  2x25
  

Comments

• Wow, struggled a fair bit today. Wanted to keep the weights pretty light/moderate and tried to take it easy. Using pretty strict form on everything and pretty average paced reps. Triceps burnt out pretty quickly with all the pressing going on. Have a bit of trouble isolating the deltoids on the lateral raises as I think I try to dominate the movement with the traps so I dropped the weight right down trying to focus on the contractions. Any other tips? Left hip has really flared up again since the comp. Haven’t done anything strenuous apart from some stretching on Mon evening. Have rugby training tomorrow so will take it easy again, only take part In light pace stuff. Will book a few apps with the doc if it doesn’t come right soon. Got a very sore spot on the lateral side of the right quad as well, just below the TFL and at the top of the IT band (if that makes sense). Any twisting of the leg and the pain is horrendous, will need to get into it with the hockey ball. Still, pretty ridden with injuries and niggles (or I’m just being a soft cock) but I will still keep working away at them and will launch into some decent training once they’ve been taken care of but for the moment, everything is in cruise level and rehab work takes first priority.
  

[bar-belle]

Hey Sam

just caught up with your journal....awesome 20kg gain on your total \:D/ and 2 PB's...KUTGW mate :clap:

like the after match feed :nod:

hope your hip comes right...sounds painful..keep up with active recovery it's gotta help

[Corey1982]

And no, I haven't. They're pretty stubborn :pfft: They'll come to the darkside eventually! Ill add that I also heard they call you "pops" :pfft:

Pops is a nickname from my swimming/surf life saving days that I got many years ago shortened from Popov (as in Alex Popov the 2 time olympic champ in the freestyle sprints) and it stuck with me (my hair use to bleach blonde back in my swimming days also). Kind of stayed appropriate as I got older and bagan to coach also.

Shame that both David and Chris won't come down to Powerhouse but I'm sure when you get much more faster,stronger and fitter for rugby from your strength and conditioning work you are doing there they may see the light :pray:

For your hip it may be a case of seeing a chiropractor/osteopath and getting it adjusted as I have a feeling your hips may be out of allignment making 1 leg longer than the other. This is going to cause you to twist slightly in your squats and deadlifts which may be causing refered pain in the hips.

Does your masseuse also do deep tissue and active release therapy also. That may help too

[samuelNZ]

Hey Sam

just caught up with your journal....awesome 20kg gain on your total \:D/ and 2 PB's...KUTGW mate :clap:

like the after match feed :nod:

hope your hip comes right...sounds painful..keep up with active recovery it's gotta help

Thanks for the support bar-belle!

For your hip it may be a case of seeing a chiropractor/osteopath and getting it adjusted as I have a feeling your hips may be out of allignment making 1 leg longer than the other. This is going to cause you to twist slightly in your squats and deadlifts which may be causing refered pain in the hips.

Nail on the head there Corey. That is the exact thing the doc at the house said. It amazes me how people can pinpoint things (just like you have) without seeing or testing me physically. Will get onto it this week, picking it will need a few sessions to fix so money will have to dig up some money.

I will convince them eventually :nod: , don't you worry about that.

[Old Bull]

Hi Sam,

Been head down bum up sorting all the paper work from the comp also putting your name up on "The Wall" :clap: :clap:

You had a great comp Sam, the 200 dead was the highlight :clap: considering how you had a few niggles leading into it. You have a good platform now just a matter of time under the bar and we will see some big improvements.

Here's 4 photos that I got on my phone. Will be more at a later date.

I see you had a couple of photo's with your Wellington Dad.

OB1

[samuelNZ]

5/5/11

• Leg Press (sets, reps, weights)
  3x12 @ 4pps
  
• Leg ext.
  6x12 @ 3/4 stack
  
• Hyperextensions
  3x15 @ 2.5 each side
  
• Russian twists
  3x15
  
• Decline sit ups
  2x12
  
• Landmines
  2x12

Comments

• Was going to squat today, but, once again Mr Hips isn’t being the most co-operative player in the team. So, decided after a couple of sets of BW squats that I’d leave it and try something else. Had a wee go on the leg press but once I got to the depth I would have liked, my hips were pinching like hell so I gave up on that also. Banged out a few sets of moderate leg extensions and moved to a little lower back stuff. All ab work was done as a circuit, then left. Last circuit was cut short cause I run! Waiting on the details of the house doc so I can contact him regarding some sessions to sort me out.
  

I see you had a couple of photo's with your Wellington Dad

Haha smart ass OB! :pfft: Thanks for the help throughout the prep and on comp day!

[teamfatboy]

Hey Sam

Just dropped in to read your journal, my congrats on a great comp, and a great journal to boot. Looking forward to seeing how you progress for the rest of the year but like the others have said, you've done great things, and there's better yet to come.

KUTGW !

[drizzt]

Hey bro, here is that site for the Do-wins that I mentioned:

Rogue Fitness

[samuelNZ]

Hey bro, here is that site for the Do-wins that I mentioned:

Rogue Fitness

Thanks Drizzt. Your shoes were fucking amazing (that's an understatement) so thank you very much. :clap:

Week 1 Day 1

• Bench (sets, reps, weights)
  2x15 @ bar
  1x5 @ 60
  1x5 @ 65
  1x3 @ 72.5
  2x3 @ 77.5
  1x3 @ 82
  1x2 @ 87.5
  
• Squat
  2x8 @ bar
  1x5 @ 60
  1x5 @ 80
  1x3 @ 90
  5x3 @ 105
  2x3 @ 120 belted
  2x2 @ 125 belted
  
• Flies
  5x10 @ 25lb
  
• GM’s
  5x5 @ 55
  

Comments

• Back into a Sheiko prep cycle for the next novice comp which is only 5 weeks away :shock: Really considered trying something different and along the lines of BB style stuff for a while to try add some of the size I have lost since the move to PLing but decided against it. Was convinced by OB to stay with it and keep chugging along as I am slowly making progress. He reinforced that PLing is a marathon, not a sprint which I already knew but needed to be told again. So here I am, training sheiko style again and really really enjoyed my training today. Have been thinking about Oly shoes and was allowed to try one of the members of PH’s brand new ones he has just purchased. Thanks Drizzt. Even though these shoes were a size 12, I found them absolutely amazing. Felt as if I was able to sit back easier, allowing my shin to stay more upright and best of all, throughout the entire squat (both in and out of the hole) I had almost ZERO hip pain. I was like WTFFFF :shrug: ? So these are definitely on my list of things to purchase this week. Looking into either these Do-wins (which I think I can get on the doorstep for about $195NZD) or this standard WL shoe here (which will cost around $150 shipped). Really cannot stress enough how happy :nod: I am that I have found a way that I can squat without serious discomfort. Also thinking of maybe adding in knee wraps as well this time, just to squeeze a bit more out of the squat in an attempt to catch up on my TP who seems to keep moving further and further away from me. :cry: Is it too early in my PLing days to add these in or what? Anything I should know brand/type wise etc. ?
  
• Notes for today’s session; bench set up is super sloppy, going to ask for some assistance on this from someone with a bit more experience. I feel as if I’m losing tightness everywhere and the only thing I can do is keep an arch. My feet don’t feel like they’re In the correct position no matter where I put them, I can’t seem to keep my glutes squeezed nor can I seem to get any decent amount of drive in the legs and quads. Squat felt a lot better because of the addition of the shoes, did all my 105 sets unbelted. First set of 120s with the belt were a little bit of a grind as I didn’t sit back far enough because I rushed it, I also cut the first one way to early depth wise. Next set was much better, correct depth and feeling a bit stronger. Was pretty shagged (because I haven't done and kind of volume squats since just over a month ago) Sets at 125 didn’t feel too different from the 120s, apart from I was starting to fold a little. Need more core work. GM’s seem to be getting easier so will chuck them up to 60kg next week. Flies are hit and miss, sometimes they feel sweet, next time they feel horrible and throw my shoulders into some strange positions. Consistency needs to be staple with this type of training.

[steak]

I use those shoes from QWA...not too bad for the price bro :nod:

[samuelNZ]

I use those shoes from QWA...not too bad for the price bro

Yeah bro I sent them an email asking if they've got anymore in my size as it says they're sold out :pray:

How do they feel width wise? Because I think I have quite wide feet and that anything narrow would crush me. I've heard the Do-wins are a slightly wider fit than normal.

How much did you pay for them? If you can recall. Or was my $150 guess pretty close?

[drizzt]

No probs man, glad to hear you liked em. The ones Steak posted are also ones I looked at (and cheaper too) but they didn't have my size either, so it came down to Do-wins vs. Ristos for me.

Went with the Ristos based on this review site.

[samuelNZ]

Decided to go for these.

2011 Rogue Do-Wins

$198 later

Prior to this purchase, I was a poor student. Now its not even funny how poor I am.. Time for a job.

If anyone knows of any in the Wellington CBD let me know please! I'll do almost anything!

[Phedder]

Prior to this purchase, I was a poor student. Now its not even funny how poor I am.. Time for a job.

I feel ya there bud. Buying a belt at the moment would put me into overdraft :pfft: Luckily next semester my workload will halve so I'll have time to do some work. Good luck finding a job. Give us a review of how you think the shoes affect your squatting too :nod:

[drizzt]

Big sacrifice there bro, hope they turn out well for you. Interested to hear your thoughts on em when you get them :nod:

[samuelNZ]

Week 1 Day 2

• Deadlift (sets, reps, weights)
  2x10 @ bar
  1x5 @ 60
  1x3 @100
  2x2 @ 120
  2x3 @ 140
  3x2 @ 150 belted
  2x3 @ 160 belted
  2x1 @ 170 belted
  
• Bench Press
  2x10 @ bar
  1x5 @ 60
  1x5 @ 65
  4x4 @ 70
  4x3 @ 75
  1x2 @ 82
  2x1 @ 87.5
  
• Dips
  5x8 @ 10kg
  
• Deadlift from knees
  1x3 @ 100
  2x4 @ 120
  2x3 @ 140
  3x3 @ 160 belted
  Total sets: 43

Comments

• Holy shit. What a session that was. Took a fair while to get through it, especially with still having DOMS from squats and GMs on Monday! Anyway, got it done. Deadlifts felt pretty good right up until 170 where I was feeling pretty taxed and started to get a little sloppy. Bench set up was a bit better, pushed the legs a bit further out and feel a bit more stable. Weights on bench felt pretty moderate. Just the 10kg on the belt today for dips as I was pretty shattered after 13 sets of bench. Still getting used to this volume.
  
• Hoping to have the shoes here by Wed next week so I can do my skills testing in them. Will probably introduce knee wraps in on the light Friday session at the end of next week. Will do a review after a few weeks of use in these shoes and stick it up. Apart from that, I’m out for today. Going to refuel the engine now!
  

[mike27]

good session!

[samuelNZ]

good session!

Cheers Mike.

Week 1 Day 3

• Bench Press (sets, reps, weights)
  2x10 @ bar
  2x5 @ 60
  1x5 @ 65
  1x3 @ 70
  2x2 @ 77
  2x2 @ 82
  2x2 @ 90
  
• Flies
  5x10 @ 30lb
  
• GM’s
  5x5 @ 40
  
• DB side bends
  3x10 @ 60lb
  Total sets: 25
  

Comments

• Pretty slack effort today really, pussied out on squats as I didn’t have shoes and hip was in pain. Apt. with the doc on Tuesday to get it fixed. Kept the GM’s really light partly because I still had awesome DOMS from Monday’s session, and I wanted to really focus on stretching the hamstrings out and pushing my butt back as far as possible. Bench starting to feel a bit better, still need to get some work in on the set up and feet placement. Added in a few sets of DB side bends during my last couple of sets of GMs just to cut down time and add a little ab stuff in.