New direction.

[samuelNZ]

Week 2 Day 1

• Squat (sets, reps, weights)
  2x5 @ bar
  1x8 @ 60
  1x5 @ 70
  1x4 @ 105
  4x2 @ 120 belted, also had some loose knee wraps on
  
• Bench Press
  2x10 @ bar
  2x5 @ 60
  1x3 @ 70
  4x2 @ 82
  
• Flies
  3x10 @ 30lb
  
• Dips
  3x8 @ 10kg
  
• Squat
  1x3 @ 80
  
• GM’s
  5x5 @ 55
  Total sets: 30
  

Comments

• Added some pretty loose knee wraps on my top set today, just getting a feel for them. Felt quite nice on my first set but noticed they kinda threw me off on a couple of reps, nothing too serious though. They will just take some time to get used to. Going to purchase some of these as soon as I get a job. [*/]
  
• Noticed that when performing doubles, I quite often screw the first one up then seem to realize exactly what I’ve done wrong and nail the next one. The all mighty TRAPFAT noticed a wee problem with my knees also – when coming in and out of the hole, they seem to buckle/pull in a little bit. Not sure whether it’s just a lack of concentration or a flexibility/mobility issue.
  
• Benching went back to feeling shite again – form just feeling sloppy and loose. Weight wasn’t even slightly heavy but I made it look like a struggle and it’s starting to piss me off. I realize this is a big weak spot for me but can’t seem to fix it.
  
• Dropped 2 sets off both the dips and flies today as I spent too much time farting around. Taking too much time to get stuck into my second group of squats meant that my hips had cooled down, causing some pinching and pain so I flagged them. Completed the GMs and headed home.
  
• Had a pretty stressful day due to assignments driving me crazy and I’m picking I’m gonna be pretty full on for the rest of the week. Shoes will hopefully arrive tomorrow or wed. *fingers crossed*
  

[samuelNZ]

GPP - 17/5/11

• DB Side bends
  3x15 @ 50lb
  
• Pulldowns
  3x10
  
• EZ bar curls
  3x12
  
• Floor press into V sit up
  3x8
  
• Seated rows
  3x20
  
• Seated calf raises
  3x10
  

• Comments
  
• DONE. Pretty quick session, got a gpp template from OB that steak I think created and just cruised through that but decided to leave out the prowler/sled work as I have skills tomorrow. Had an app with The Doc today and got the pelvis and lower back realigned. Another quick visit on Friday for the same thing. Hopefully these DOMS are gone by tomorrow otherwise I’m in for a pretty painful skills. The little floor press into v sit up was an absolute killer. Loved it though, was very tough on the mono ab :situp:

[Big john]

some good work outta this journal bro..havent read all the way back but some some good progress!

[samuelNZ]

some good work outta this journal bro..havent read all the way back but some some good progress!

Cheers John!

Week 2 Skills Assessment

• Squat (sets, reps, weights)
  2x8 @ bar
  3x5 @ 60
  2x4 @ 75
  1x3 @ 90
  1x2 @ 125 belt
  1x1 @ 140 belt
  1x1 @ 147 belt PB
  1x1 @ 150 belt PB
  
• Bench Press :bench2:
  1x10 @ bar
  1x5 @ 60
  1x5 @ 70
  1x3 @ 80
  1x2 @ 92.5
  1x1 @ 105 PB
  1x1 @ 112.5 PB
  
• Deadlift
  1x5 @ 60
  1x3 @ 100
  1x2 @ 120
  1x2 @ 140 belt
  1x1 @ 160 belt
  1x1 @ 180 belt
  1x1 @ 190 belt
  1x1 @ 210 belt PB
  1x1 @ 212.5 belt PB
  

Comments

• Started off feeling horrible, probably hadn’t eaten enough, still had DOMS in the lower back and the shoes hadn’t arrived, but had a go at skills anyway. Spent a good 20mins warming up the entire body, foam rolling and some light sled work. Starting out on the squats, straight away had some terrible pinching of the hip again, this disappeared as I got up around 120kg. Not too sure why, maybe the extra weight forces my body to shift my technique around a little taking the pressure off the hip. The double at 125 felt pretty smooth as did the 140. Ripped the belt on as tight as possible and dove into 147 (2.5 pb) and smashed it, depth was good, felt quite strong on the way out of the hole so cranked it up a bit more. Took a pretty lengthy rest and began to set up for 150. Dropped this one even lower than the 147 (no idea why) and struggled to get out of hole, grinded it the rest of the way up as the legs buckled, but made it so I can’t complain. Pretty happy with the 5kg PB here. Few notes though, need to sort out movement of my head while setting up and walking out. I tend to stuff around a little bit so need to be a bit more strict.
  
• Onto the bench, wasn’t feeling very confident with this part of skills as I felt like training was a bit of a grind and form was sloppy. Didn’t have too much of a warm up, few lightish sets and into the business end of it. Got OB to give me a few pointers on the set up with the 92kg. Then the weight just flew up, definitely made a difference. Same set up for the 105 (which I had hit about 4-5 months ago in the gym with ease). The 105 also came up pretty quickly. OB suggested my next attempt at 112. After another lengthy rest, jumped onto the bench, started my lift and screwed up the decent. Think TF yelled out something which put me off and I kind of brought the weight down about an inch, then paused, then kept going to the chest, proceeded to press it, bit of a struggle and was told I was starting to bring the shoulders into it a little bit, so after I completed that I left it there. This is a 12.5kg PB on my best comp lift.
  
• Felt pretty fatigued coming into the deadlift so I took my time and dragged out the warm up. First 2 sets I think felt pretty easy, but anything above 120 just felt heavy as f*@k! Sucked it up and worked up to 190 – which was meant to be my final weight for the day. The 190 flew up, no idea why but it felt just like standing up! Bit of a boost of confidence that was! So I started to think about my next attempt taking into consideration how easy the 190 was and decided on 210, which would be a 10kg PB from CDs. Ripped this up and ended up coming up at a pretty moderate pace. Unfortunately OB missed this attempt on video so he wanted me to have another go at it. 212.5 was the next weight. Right about now I was shattered but I got into it, finished the lift and put a very pleasing 30kg on my last comp total. Can’t really complain too much I guess.
  
• Overall I feel like this has been a pretty successful skills assessment. I feel as if at the moment, my squat is right on the limit, like I feel as if I couldn’t add anymore and that 150 is a perfect 1RM for me. The bench also, after setting up correctly and grinding out the 112, I feel this is also the top of the range. May have a few more kilo in the dead but can never be sure. Always feel a bit hit and miss with the deadlift. Another wee point (just to boost my ego :cool: ) since the Novice comp on March 12th which was around 10-11 weeks ago , I have added 32.5kg to my deadlift! :sport-smiley-003:
  

[samuelNZ]

19/5/11 – FLEX REHAB

• Squats
  3x10 @ 60
  
• Foam Rolling
  IT bands
  Adductors
  Piriformis
  Upper back
  Teres/Infraspinatus
  Calves
  
• Dynamic stretches
  Rollovers into V sits
  Fire hydrants
  Mountain climbers
  Groiners
  
• Static stretches
  Lats
  Hamstrings
  Calves
  Rotator cuffs
  Knee hugs
  
• Bandwork
  Pec stretch
  Dislocations
  Spider walks
  Good mornings
  
• Facepulls
  3x15
  
• Hanging leg raises
  3x10
  
• Floor press into V sit up
  3x5
  :situp: tough work
  Comments
  
• Full body rehab day, took just over an hour. Made a big list of all the stuff I wanted to work on, added in a little core work and that was it. Core work is tough, even though its kept light, due to being weak as piss. Went in feeling pretty tight and stiff from skills, got the blood flowing, stretched it all out and went home. Will make this a weekly event as I’m sure it’s going to be beneficial.
  Had the shoes arrive today. Ordered them last week on Wed afternoon so can’t complain for 7 days postage. Am normally a size 10.5-11 so ordered a 10 and they’re perfect. Look like a very sturdy shoe. Did a few light sets of squats in them and they feel pretty swish, nice and stable. Definitely feel the difference when driving up, feel the weight being pushed right through the middle of my foot and the toes aren’t having to cramp up to keep me balanced like usual. Hard to tell what other differences they made as I tried them at the very start of my session without any warm up and was pretty stiff so I will give the body a little bit more time to recover from skills and give them a good run tomorrow.

[Phedder]

:shock: Great results from the test mate, must be pleased with those lifts. Certainly put some distance between us now :oops:

[samuelNZ]

:shock: Great results from the test mate, must be pleased with those lifts. Certainly put some distance between us now :oops:

Haha thanks mate! Keep chipping away at it, looks like you've been putting in some hard yards.

Week 2 Day 3

• Squats (sets, reps, weights)
  2x10 @ bar
  1x5 @ 60
  1x5 @ 75
  1x4 @ 90
  5x3 @ 110 belt
  
• Bench Press
  2x10 @ bar
  1x5 @ 60
  1x5 @ 70
  1x5 @ 80
  
• Dips
  4x8 @ 20kg
  
• GM’s
  5x5 @ 60kg
  
• Flies
  4x10 @ 30lb
  

Comments

• Gave the shoes a nice run tonight, feel very secure and stable. Removes most of my ankle movement I have which is good. Weak as piss and very sore core today, had to belt up on the top set otherwise I was screwed. Still working away at it.
  

[samuelNZ]

21/5/11 – FLEX REHAB

• Foam Rolling
  IT bands
  Adductors
  Piriformis
  Upper back
  Teres/Infraspinatus
  Calves
  
• Dynamic stretches
  Rollovers into V sits
  Fire hydrants
  Mountain climbers
  Groiners
  
• Static stretches
  Lats
  Rotator cuffs
  Knee hugs
  
• Bandwork
  Pec stretch
  Dislocations
  Spider walks
  Good mornings
  
• Hanging leg raises
  3x10
  
• DB side bends
  3x10 @ 60lb
  Comments
  
• Still got a pretty sore mono ab. Enjoyed the session today, kept to myself and cruised through it. Also, got a pretty failed attempt at a video of a couple of the squats on Fridays session. Will do some more recording as time goes on and make some proper compilations.

[runveerun]

That's a fantastic skills evaluation there Sam! Consistent training pays off! :clap: Well done :grin:

[samuelNZ]

That's a fantastic skills evaluation there Sam! Consistent training pays off! :clap: Well done :grin:

Thanks Vee! I'm yet to meet you so come over and say hello next time I'm in!

22/5/11 Sunday

• Squats
  5x10 @ 60
  
• Front Squats
  6x10 @ 60
  
• Band press downs
  5x20
  
• Hammer curls
  5x20 @ 30lb
  
• Seated shoulder press
  3x15
  
• Standing abs
  4x10
  Comments
  
• Early morning session. Thought I’d come and watch Costa and PT train hoping to pick up a few tips and what not. So I pretty much screwed around with a few squats, added in the front squats for some core training. Pretty good actually, filmed the last 3 sets just to see how I look. Pretty much just cements in my head that I’ve got some serious core work to get stuck into. Few curls and band press downs, couple sets of seated shoulder press and standing abs and that’s it. Looking forward to Mondays session. Bring it on!
  

[runveerun]

Thanks Vee! I'm yet to meet you so come over and say hello next time I'm in!

Will do! :grin:

[Corey1982]

Some good lifting going on in that last skills assessment :clap: and now well and truely into the 1000lb club (and bring on a 500 kg total next for you).

Another squatting exercise I have found smashes my core hard and keeps my chest up and back tight to limit my tail tuck are Zercher squats to a below parallel box. Key thing is to keep the chest up high and keep quite vertical and drive off the box from the hips without letting the chest drop or the body come too foward

The front and zerchers as assistance for your squatting and deadlifting along with a healthy diet of ab rollouts, landmines ect and slowly building up your Goodmornings (If the powerhouse gym has the cambered bar and the safety bar use those as they will help build up strength in the mid and upper back too. If not using a normal bar will be fine) should address weaknesses and will get you hitting even bigger numbers :twisted:

[Big john]

congrats on the total bro...very good hit out!, whens the next cycle? :twisted: :twisted:

[samuelNZ]

(and bring on a 500 kg total next for you).

Got it in my sights :nod:

Corey, what you've just told me, is pretty much exactly what I've started doing, minus the box. Thanks for the tips anyhow!

congrats on the total bro...very good hit out!, whens the next cycle?

Cheers John! Currently in week 3 of a prep for the July novice comp so now I guess! Will run another 7 week one I think after the comp for a lead up to nationals.

Anyway, here's tonights session.

Week 3 day 1

• Squat (sets, reps, weights)
  2x5 @ bar
  2x5 @ 60
  2x3 @ 80
  1x3 @ 105
  4x3 @ 112 belted
  4x3 @ 120 belted
  
• Bench Press
  1x10 @ bar
  1x5 @ 60
  1x3 @ 70
  1x3 @ 80
  3x3 @ 90
  3x3 @ 95
  
• Pin presses
  5x6 @ 80
  
• Flies
  5x10 @ 30lb
  
• GM’s
  3x5 @ 60
  
• Standing abs
  3x8
  

Comments

• So-so session today, spend a lot of time farting around. Played around a bit with bar and hand placements on the squat, trying to find the sweet spot. Quite hit and miss today on the squats, some of the reps I feel like I executed perfectly and they came up effortlessly, while others I just had to grind out. Once again, relying on the belt to comfortably squat anything over about 100. Feel horrible without it
  
• Everything else was pretty average, bench wasn’t tough but didn’t feel very smooth. Switched dips today for pin presses as I was having a bit of pain in the shoulder. Lower back was shattered by the time it got to GM’s so did 3 sets and a few sets of abs then headed home. Here’s a couple of random sets of squats from this evening.
  

[steak]

did you find that song on OBs playlist?

good squatting SNZ 8)

[samuelNZ]

7/6/11

• Deadlift (sets, reps, weights)
  1x5 @ 60
  1x5 @ 100
  2x5 @ 130
  1x5 @ 150
  
• Squats
  4x5 @ 60
  
• Bench
  2x10 @ bar
  2x5 @ 60
  1x5 @ 70
  5x4 @ 80
  5x4 @ 85
  

Comments

• Second time back in the gym today since the 26th. Got myself a new job working in one of the local nightclubs so have been working some pretty screwed up hours and as a result as thrown off whatever routine I had sorted. Working from 9pm till 4am then not arriving home till 6-7am to go to sleep, getting a few hours sleep then doing the exact same thing that night and sleeping all day Sunday. To add to this, about 10 days ago I had a wee incident in town in the early hours of the morning (of which only a few people know the real story), which smacked my back out a little. Went into see The Doc about it and he believes I’ve done some damage to the surrounding muscles of my last rib on my back and advised me that I should take it easy and take a bit of time off the iron to let it heal up. Feels about 85% back to normal to and is still coming along, but not going to rush into anything just yet.
  So after my week and a bit off lifting I got back into the gym yesterday, feeling really lethargic and with incredibly low motivation levels. Took me about 30minutes to get through the agile 8 and finally get under the bar for a few sets of light squats, did a couple of sets at 60, then a couple at 80 then finished it off with 3x3 @ 100 – all of which felt horrible (which I expected). I can’t demand a hell of a lot after taking some time off but I wouldn’t have expected to feel this horrible. Knees were shaking with 100 on and I even struggled to get under the bar properly which I’ve never had a problem with. Also did about 5 sets of 5 at 80kg on bench trying to get the ball rolling again but just like the squats, felt horrible and wasn’t happening.
  Had a pretty standard session today, the deadlift actually felt really quite easy and smooth. Just the 2x5 at 130 and 5 reps at 150 and I was done. Had a quick go at adding in some squats just as an attempt to get back into the swing of things but it wasn’t happening, nothing really felt like it was flowing. Did my prescribed reps of bench, they were a bit of a grind. Went home and murdered some mince and rice. Also smoked a couple of litres of milk today in a general attempt to gain back some of the weight I’ve lost. I’m now sitting around about 87kg, which is not where I want to be. Looking for a gain of around 6-7 kg over the next couple of months.
  With regard to the competition this weekend which I’m meant to be competing in, I’m having some pretty mixed thoughts. I will be working the night before the competition from 9pm until 4am so it would be a tough thing to get up for (both mentally and physically). Considering I’ve taken the last week and a bit off and judging off my last couple of days lifting I don’t feel I’m at all ready to compete again (just yet) physically. Mentally, when I’m in the gym at the moment, I don’t feel “all there”, I don’t feel like I’m making the sort of connection with lifting I was a few weeks ago and think that the spark has died off a little bit. I still absolutely love the sport and everything about lifting, I just reckon I need a few more weeks to get back into the full swing of things. Will have more to note regarding the comp and getting back into lifting after tomorrows session.
  

[samuelNZ]

11/6/11 – Update

# Just a wee update – back/hips are finally starting to loosen up and seeing some progress, which is pleasing. Have done a few quite light sessions on squats, just working up to 100 in sets of 10, feel surprisingly good, hitting rock bottom depth with little discomfort. Trying to get back into the grove of regular training as the body softened up a bit over the last week or so. Only 1 session on bench, just some 5x10 stuff, thrown in some ab work and a few leg presses and pull ups in an attempt to get the body back into training mode.

Not really too sure what I’m doing now program wise as I was doing a comp prep, but bailed on the comp, so I’m in no-man’s land. As a program, I find Sheiko quite good, I like having an idea of what I have to get done each day – and just going in and getting it done. Although I find some days it’s a bit too easy and that I feel I’ve got gas left in the tank – meaning sometimes I leave the gym feeling like I haven’t done enough. I love the feeling of leaving the gym absolutely shattered and knowing I’ve had an awesome training and I find I lack that a bit with Sheiko. But at the end of the day, I’ve made some pretty good progress off Sheiko so I can’t say it’s not working.

I could stick with Sheiko, although not too sure which one (would have to ask Wa), or I could try something totally different. Anyway, I’ll decide within the next couple of days.

Watched the novice comp today, some superb lifting going on! Once again, awesome atmosphere and everyone there was friendly as hell! Highlight for the comp for me personally was watching a dude called Warren from Whanganui deadlift 320 with just a belt, although he got 2 reds for hitching, it was an awesome effort. Really enjoyed watching all the House members lift and hit some PB’s.

Overall highlight for the day was watching MTF sprint faster than Usain Bolt to his car as it was about the get towed. Drove to burger king on Courtenay place, parked in private parking as we only planned on being a few minutes, ran in and got some burgers, walked out and see this dude in his tow truck reversing up to TF’s car! Never seen the oversized human move so fast!

[Big john]

Overall highlight for the day was watching MTF sprint faster than Usain Bolt to his car as it was about the get towed. Drove to burger king on Courtenay place, parked in private parking as we only planned on being a few minutes, ran in and got some burgers, walked out and see this dude in his tow truck reversing up to TF’s car! Never seen the oversized human move so fast!

:shock: :pfft: :pfft: :pfft: :pfft: ahh good ole trev, Classic!

[drizzt]

Trap was on form today!

[samuelNZ]

12/6/11

• Foam Rolling
  IT bands
  Adductors
  Piriformis
  
• Bandwork
  Dislocations
  Spider walks
  Good mornings
  
• Standing Abs
  5x8
  
• DB side bends
  4x8 @ 60lb
  
• DB rows
  4x6 @ 110lb
  
• Crossbody curls
  3x10@35lb
  Comments
  
• Did rehab stuff to fill in some time while I watched Drizzit and MT smash some PB’s - shot boys.
  Also had a good chat to OB regarding programming. Will be doing a 7 week build up to nationals starting on the 20th.

[samuelNZ]

13/6/11

• Squats
  1x10 @ bar
  2x8 @ 60
  2x5 @ 80
  1x5 @ 90
  5x5 @ 100
  
• Bench
  2x10 @ bar
  2x8 @ 60
  2x8 @ 70
  Comments
  
• Nothing really today, still going through the motions. Changed foot position a little bit on the squat, moved them in a couple of inches and pointed the toes out a bit more. Felt pretty good, hitting great depth and with very little pain. Not too sure whether this stance is going to be strongest at near max – max weights but feels pretty darn smooth at the moment. Played around with bar positioning as well, trying to find the most comfortable position – think I’m getting there. Focusing on keeping my walkout from the rack the same also as I seem to change this every time. Depth on squats like I said was great, also tried a little something on a few reps – had Liam yell out to me as soon as I hit depth and would drive from there. Found it significantly harder than bouncing out of the bottom like I was doing on the other reps. Not too sure what to take from it – any input?
  Set up on bench was feeling solid, shoes are giving me that extra tightness through the legs. Weight felt piss easy, looking forward to getting into some serious work.

[Big john]

Weight felt piss easy

shot bro :clap: ...show it no mercy :twisted:

[bar-belle]

Hey Samuel just been catching up with a few pages of your journal. Looks like it's been an eventful few weeks. Glad to see you back into it. Will be good to meet all the CD peeps at Nationals. Know what you mean about working nights and then trying to train. It just messes with you big time. That's one of the reason why I don't do nights anymore. Just out of curiosity what shoe did you get QWA or other?

[samuelNZ]

Hey Samuel just been catching up with a few pages of your journal. Looks like it's been an eventful few weeks. Glad to see you back into it. Will be good to meet all the CD peeps at Nationals. Know what you mean about working nights and then trying to train. It just messes with you big time. That's one of the reason why I don't do nights anymore. Just out of curiosity what shoe did you get QWA or other?

Hey bar-belle.

Yeah its good to be back into it, finally starting to get some weight back on the bar and feeling stronger. Yes I'm really looking forward to Nationals. Will be an awesome event and looking forward to meeting the likes of yourself and other lifters from the forum. Nights, like you said are hard, but at the moment, being a student and all - I have to be working to afford to keep paying bills and eating, so I have to resort to nights sadly. I decided on the Rogue Do-Wins. Mainly because they didn't take 3 weeks to email back, like QWA did. And also because I knew I would be getting quality and they had direct comparisons of shoe sizes so I knew I could get a good fit. I will do a small review on them in a month or so.

15/6/11 – Squats and abs

• Squats
  1x10 @ bar
  1x10 @ 60
  2x5 @ 80
  2x5 @ 100
  
• Squats to low foam box
  5x5 @ 100
  2x10 @ 100
  
• Circuit
  Hanging leg raises
  Standing abs
  Landmines
  Reverse hyper extensions
  Dragonflies
  - All x 3
  Comments
  
• Wasn’t too sure what I wanted to achieve today apart from getting a bit more time squatting. Doing these almost every day – still attempting to get to body back to normal and at full swing. Decided today to chuck down some foam pads (acting like a box) under me while I squatted to make sure I was squatting to the correct depth every time. Set them up nearly an inch below parallel. This helped quite a lot as I didn’t feel like I was dive-bombing right to the bottom and then bouncing off the calves like I was previously. I was really focusing on sitting back and trying to descend controlled and then power off the foam as soon as I felt a touch. Couple of higher rep sets at the end just to run it out along with 3 sets of an ab circuit.

______________________________________________________________

 

16/6/11 – TRAINING WITH TF

• Foam Rolling
  IT bands
  Adductors
  Piriformis
  
• Deads
  1x5 @ 70
  1x5 @ 100
  1x5 @ 140
  5x3 @ 160
  
• Speed Rack Deads
  1x10 @ 100
  1x5 @ 140
  1x10 @ 140
  1x10 @ 160
  
• Seated DB press
  1x12 @ 50
  3x10 @ 60
  
• Lateral raises
  10x10
  
• DB rear flys
  6x15
  Comments
  
• LOL, some awesome jaw pumping done by MTF today. I definitely recommend someone asks him about the time he got sick from working at the freezer works. On a serious note, smashed some deads today, 160 was flying up. Couldn’t have had a better day on deads to be honest. Rack pulls were just added for a bit of fun. Pretty taxed lower back going into them so left them light and repped it out. Then a bit of casual BB style shoulder training with TRAP for some fun.

[Big john]

good hit out mate :nod: :clap: