New direction.

[samuelNZ]

Haha thanks fellas! Will cross that bridge when I come to it. By the way John, hopefully I'll be able to come up for the CBC comp in Sept. Just gotta make sure my world cup games don't clash.

5/7/11 - GPP

• 20mins rolling – pipe and hockey ball, hips, glutes, upper back, lats, quads.
  
• Static stretching - rotators, shoulders, pecs, groin, glutes.
  
• Calves superset, standing & seated raises
  
• Abs superset, standing abs & hanging leg raises
  
• Couple of lengths with the sled
  
• About 40-50 pull ups, sets of 3, doing them every couple of minutes inbetween sets.
  Comments
  
• Bit of stuff all day. Wanted to do some abs and rolling. The beast gave me some advice regarding the reverse hyper and GHR, which I have never really used and taught me how to correctly do a GHR. Probably start doing these more regularly. Rolling was painful, especially upper back, but the legs and hips are used to it, just gotta keep at it. Ready for a big deadlift session tomorrow, then a few days rest while I go back to Nelson to see the folks for a week or so. Will have to figure out a gym down there to train at as I've got about 4 sessions to complete while I'm down there. Looking forward to the awesome amounts of food my parents will have and hopefully I'll come back atleast a couple of kilos heavier \:D/

[Big john]

Haha thanks fellas! Will cross that bridge when I come to it. By the way John, hopefully I'll be able to come up for the CBC comp in Sept. Just gotta make sure my world cup games don't clash.

awsome bro....be good to meet up if the comp and rubgy games dont clash. ill be hitting the platform at the comp and looking forward to it! :twisted:

[samuelNZ]

6/7/11 – Day 2

• Bench
  1x5 @ bar
  1x5 @ 60
  1x5 @ 70
  2x3 @ 80
  2x6 @ 92
  3x2 @ 100 paused
  
• Deadlift
  1x5 @ 60
  1x5 @ 100
  1x5 @ 130
  1x3 @ 150
  2x3 @ 170
  3x2 @ 180 belt
  
• Bench
  1x5 @ 60
  1x5 @ 75
  4x4 @ 87
  
• Flies
  5x10 @ 20lb
  Comments
  
• Sore shoulders so I left the flies light, just stretching the region out. Deadlifts were pretty awesome, very fast off the floor which I was really pleased with. Usually put the belt on around 140, but was feel really good and decided to test how far I could go comfortably without it. The triples at 170 beltless were sweet as. Definitely making improvements here.
  Got up to 150 using the hook grip, then it gave out. Still working on strengthening that up, leaving the alternate grip for the bigger weights.
  Bench was strong, smashed all the weight, doubles at 100 were paused and explosive. I normally feel quite wobbly at around 100, but was feeling strong today and feel my form is getting better and better. No wrist wraps either.

[Phedder]

Solid session there :clap: You've definitely powered ahead of me Going in for Bench soon so may just meet the minimum reps on my top set then bust out some doubles with 100 and see how I go :shifty:

[bar-belle]

6/7/11 – Day 2

• Bench
  1x5 @ bar
  1x5 @ 60
  1x5 @ 70
  2x3 @ 80
  2x6 @ 92
  3x2 @ 100 paused
  
• Deadlift
  1x5 @ 60
  1x5 @ 100
  1x5 @ 130
  1x3 @ 150
  2x3 @ 170
  3x2 @ 180 belt
  
• Bench
  1x5 @ 60
  1x5 @ 75
  4x4 @ 87
  
• Flies
  5x10 @ 20lb
  Comments
  
• Sore shoulders so I left the flies light, just stretching the region out. Deadlifts were pretty awesome, very fast off the floor which I was really pleased with. Usually put the belt on around 140, but was feel really good and decided to test how far I could go comfortably without it. The triples at 170 beltless were sweet as. Definitely making improvements here.
  Got up to 150 using the hook grip, then it gave out. Still working on strengthening that up, leaving the alternate grip for the bigger weights.
  Bench was strong, smashed all the weight, doubles at 100 were paused and explosive. I normally feel quite wobbly at around 100, but was feeling strong today and feel my form is getting better and better. No wrist wraps either.

Awesome training there Sam :clap: ...pretty good grip to get to 150 before having to change. Don't you just love sessions like that....it just makes all the hard yakka worth it :nod:

[samuelNZ]

Awesome training there Sam :clap: ...pretty good grip to get to 150 before having to change. Don't you just love sessions like that....it just makes all the hard yakka worth it :nod:

Thanks bar-belle. Definitely was a rewarding session.

8/7/11 – Day 3

• Squats
  1x5 @ bar
  1x5 @ 60
  1x5 @ 80
  1x5 @ 100
  2x3 @ 110
  6x3 @ 125 belt
  
• Bench
  1x10 @ bar
  1x10 @ 60
  1x5 @ 70
  5x5 @ 80
  
• Flies
  5x10 @ 14kg
  Comments
  
• Went in yesterday for a wee recovery type day I guess. Did some stretching, few sets on front squats and some abs and good mornings.
  Struggled a little bit on Friday night, felt pretty good going in, nutrition is up but was pretty tight around the hip/glute area. After a normal warm up I was good to go, but really struggled to get in the right headspace (horrible pop music blaring and the rest of the usual shinyland rubbish to go along with it).
  Don’t have a belt of my own so did as many squats as I could comfortably without a belt, then chucked on some random one laying around for the 125 sets. Found it amazingly difficult going back to average squat racks, bars with zero knurling and a nice big mirror covered wall to squat infront of. The whole mirror thing threw me off big time. Only 3 more sessions (and its free) so I shouldn’t complain too much.
  Oh, and when I set up correctly on the bench, I can’t actually get the bar out of the rack without letting my shoulders roll forward and loosing all tightness in my back – wonder where my bad benching habits originated?
  But apart from that, I had a pretty ok training, weights are pretty smooth. Squats are coming along nicely.

[samuelNZ]

Just purchased an Inzer (I think) leaver belt off trademe for $85. Its an XL so hopefully I can make it fit, if not, Ive got a belt up for sale.

[Big john]

Just purchased an Inzer (I think) leaver belt off trademe for $85. Its an XL so hopefully I can make it fit, if not, Ive got a belt up for sale.

those have a "lifetime" guarantee and you should be able to unscrew the lever part to the other knotches to loosen or tighten it...nxtstep bro

Inzer gripper leg wraps.....OMG they are awsome!!! inzer fo lyfe

[drizzt]

Just purchased an Inzer (I think) leaver belt off trademe for $85. Its an XL so hopefully I can make it fit, if not, Ive got a belt up for sale.

And if what BJ says fails, I'll buy it off ya bro (that is if an XL fits me too :pfft:)

[M.T]

Just purchased an Inzer (I think) leaver belt off trademe for $85. Its an XL so hopefully I can make it fit, if not, Ive got a belt up for sale.

And if what BJ says fails, I'll buy it off ya bro (that is if an XL fits me too :pfft:)

If it doesn't fit grow into it :pfft:

[HarryB]

Ive still got one of those lever clips... Outlasted the belt!

[samuelNZ]

11/7/11 – Day 1

• Squats
  1x5 @ bar
  1x5 @ 60
  1x5 @ 80
  1x5 @ 100
  2x3 @ 110
  2x2 @ 120
  1x4 @ 120
  
• Bench
  1x10 @ bar
  1x10 @ 60
  1x5 @ 70
  3x2 @ 85
  
• Dips
  2x15 @ BW
  2x8 @ BW
  
• Standing Abs
  3x10
  Comments
  
• Easy session. Decided to scrap the belt today, did the 120 sets easily. Feeling stronger and stronger without the belt. Only trouble is squatting in front of the mirror, still makes me dizzy, and the bar that keeps sliding of my back.
  Bench was easy, did all sets with about 20 seconds rest in between.
  
• Been reading plenty about "Broz" type training and auto regulation over the last couple of months. Thinking about maybe giving this a go after nationals, just keen to try some other styles of lifting.

[samuelNZ]

12/7/11 – Assistance

• Close grip bench
  
• Dips
  
• Skullcrushers
  
• Hammer curls
  
• Preacher curls
  
• Seated calf raises
  Comments
  
• Bit of a guns training with a buddy in Nelson. Got some blood flowing, hit calves with a few sets, in and out in 50mins.

[samuelNZ]

13/7/11 – Assistance

• Bottomed out squats
  2x5 @ 60
  2x5 @ 80
  2x5 @ 100
  3x3 @ 120
  Comments
  
• Got a good 15mins PNF stretching from a mate before tonight session. All I really wanted to do tonight was hit some deep squats and try and loosen up a bit of the hips and glutes. All squats beltless with ease which I was pleased with. Dropped all sets right to the bottom and held them there for a good 2 count then exploded up. Guns are a bit sore today from yesterdays higher than normal volume stuff so left out any kind of benching. Going to rest a little before test on Saturday. Some rolling more PNF stretching tomorrow and probably Friday.
  
• Had a little glimpse into “The Poliquin Biosignature method” today and had a few skinfolds done by a buddy. He said I’m showing big signs of someone who is quite sensitive to gluten and that cutting out most gluten products should sort out my shotty sleep I’ve been having lately and give me a bit more control of my bodyweight instead of fluctuating so much. Weighed in at 95.1 today fully clothed without shoes and at 8pm after training. I have definitely been eating a lot more than normal but I wouldn’t usually expect 4kg gain in a week. Could credit a kilo or so to starting back on creatine about 2 weeks ago and holding a bit more water but will weigh myself again on Saturday midday before skills and see where I’m at.
  After nationals I may look at dropping out all gluten products and sticking to brown rice and kumura as my carb sources. Ultimately looking to shed a little bit of excess fat and also to learn more about my body and how it reacts to changes in diet, mainly carbs.

[Big john]

After nationals I may look at dropping out all gluten products and sticking to brown rice and kumura as my carb sources

nom nom to Kumara....brown rice, not so much LOL

[samuelNZ]

14/7/11 – re/prehab

• Rolling with hockey ball and pipe
  
  • IT bands
  • Adductors
  • Glutes
  • Upper back
  • Lats
  • Teres
  • Hips

  [*]Rotator stretch

  [*] Hip cirlces

  [*] Rollovers

  [*] Mountain climbers

  [*]Groiners

  [*] Shoulder dislocations

  [*] Static pec stretch

  [*] Static lat stretch

  [*] Knee hugs

  [*] Static hammy stretches

  [*] Light good mornings

  [*] Sitting on knees

  [*] Sitting on knees w/ toes up

  [*] Standing in bottom squat position

  Comments

  [*] Big stretch out today. Took about 40mins. Went through all of them at least twice. Last 3 stetches were timed for about 30seconds each. Triceps still tender but coming right.

  Skill on saturday.

[samuelNZ]

16/7/11 Skills test

• Squat
  1x5 @ bar
  2x5 @ 60
  1x3 @ 80
  1x3 @ 100
  1x2 @ 120 belt added
  1x1 @ 140
  1x1 @ 150
  1x1 @ 160 PB
  1x1 @ 170 miss :cry:
  
• Bench
  1x5 @ bar
  1x5 @ 60
  1x5 @ 70
  1x3 @ 80
  1x1 @ 102 w/w added
  1x1 @ 110
  1x1 @ 115 PB
  
• Deads
  1x5 @ 100
  1x3 @ 140
  1x2 @ 170 belt added
  1x1 @ 190
  1x1 @ 205
  1x1 @ 215 PB
  Comments
  
• Well, skills is done. Weighed in at 93.8 with clothes on, pretty happy with that weight. Eats have been up pretty recently courtesy of my mother, rest has been good. Struggling with sleep a lot lately but haven’t been too worried by it.
  Warm up only took about 20mins today, little bit of rolling and some sled drags and I was good to go. All squats felt pretty nice, all sets up to and including 140 were dropped to rock bottom and back up pretty effortlessly. Not too sure what happened on the 150 attempt, felt almost like I cut it a bit short but the guys reckon it was legal. 160 didn’t really feel too hard, definitely feels a lot heavier when its resting on the shoulders but didn’t feel like I had too much trouble squatting it. Felt reasonably quick and solid and depth was sweet. Was only meant to be going up to 95% which was 147.5kg but forgot my numbers and had already over stepped it by the time OB came over. Had a go at 170, dropped down about the same speed as the other sets but I ran it real deep, way deeper than need be and just couldn’t get the drive out of the hole. Was pretty gutted as I feel if I had of stopped at parallel I could have got it. I think with a bit more practice squatting to the correct depth instead of over-doing it, I could get 170. Didn’t end up using wraps, as per OB’s advice and glad I didn’t. A 10kg PB anyway so I shouldn’t complain too much.
  Bench was a quick warm up, jumped in and did the warm up sets with little-no rest. Felt pretty solid, technique has come along way on bench so I’m pleased. Need to utilize my leg drive a lot more, which is something I will be working on. The attempt at 110 was a bit shotty, can’t remember the exact reason but it wasn’t as tidy as I would have liked. Was meant to finish the benching at 110 but had a go at 115. Bit of a rest and into 115, setup was solid, still, off the chest was a little slower than the 110, but wasn’t too much of a struggle to lock it out. Have a little bit left in the tank here and hoping for a 120 bench come comp day. As of last skills, this is a 2.5kg PB. All done with a pause.
  Deadlift was also a quick warm up as I didn’t cool down much from squatting. 202.5(95%) was the last prescribed attempt but pushed a little more as the warm ups were flying off the floor. 205 setup was sloppy, but didn’t struggle with the lift. 215 was the only one I noticed anything really start to fail, came off the floor a little slower than the 205, and lock out was a little tougher. Struggled a little to bring the shoulders back, but didn’t feel like I was going to fail. Have another 5kg left in the tank here I think. 2.5kg up from last skills.
  Overall, a good day in The House. Reasonably happy with the PBs and the weight gain. Have a pretty decent idea of where I’m at now and what kind of numbers I’m hoping to hit at nationals. Big thanks to MT, Drizz, Quigley and OB for their help and support. Its you fellas (and MTF) that keep me motivated and inspired to stay in this great sport . Looking forward to nationals now, only a few more weeks to go. Skills has brought forward some issues and areas that need attention. Squat needs work on correct depth, bench is slowing off the chest, and deadlift struggling a little at lockout.
  Belt also arrived today, very stiff, but fits. Its 13mil so pretty tough to move around, shifted the leaver into 2 notches out from the smallest possible setting and it’s almost perfect.
  I think the awesome new haircut helped a little bit today as well :pfft:

[Corey1982]

Good work with the new PBs :clap: Now onwards to some bigger numbers at Nationals

[Phedder]

Son of a... :oops:

Great work Sam, the rate at which you're progressing is amazing! keep it up :clap:

[samuelNZ]

Thanks guys!

the rate at which you're progressing is amazing

I'm constantly trying to increase my weights to stay ahead of you :haha:

18/7/11 – Day 1

• Squat
  1x5 @ bar
  2x5 @ 60
  2x3 @ 80
  2x3 @ 100
  1x3 @ 120
  4x2 @ 135 belt
  
• Bench
  1x5 @ 60
  1x5 @ 70
  1x5 @ 85
  5x3 @ 95 w/w
  
• Squats
  1x5 @ 60
  1x5 @ 80
  1x3 @ 100
  2x3 @ 127
  2x3 @ 127 belt
  
• Flies
  5x10 @ 30lb
  Comments
  
• Lack of food today resulted in a bit of a grind at training. Taking the problem I had at skills with my squats into consideration, I decided to squat today to a foam box, set up just below parallel. All sets felt a little harder than they usually do because I wasn’t getting the usual bounce out of the bottom. But at the end of the day, It comes down to being strong at light sets, or strong and heavy singles.
  Did as many sets of squats as I felt comfortable without a belt, then chucked it on to finish the rest. Bench was ok, last set of 3 was a bit slower than all the rest. Time to eat and sleep now

[Phedder]

the rate at which you're progressing is amazing

I'm constantly trying to increase my weights to stay ahead of you :haha:

Well stop it, it's working too well :shifty:

Guess I could always just strip some fat and get on stage instead, not like I've hit the platform yet

[Old Bull]

Sam your Skills Video

[Big john]

Sam your Skills Video

Good day at the office bro, and only 19...thats some good numbers for ya age bro, good stuff. Looked strong in the deads too

[samuelNZ]

Good day at the office bro, and only 19...thats some good numbers for ya age bro, good stuff. Looked strong in the deads too

Thanks bro. Will you be at Nats this year? Be good to meet ya.

19/7/11 - GPP

• 40 lengths sled, various ways of pulling and weights
  
• GHR 4x8
  
• Reverse hypers 4x8
  
• GM’s 4x8
  
• Standing abs 5x10
  
• Seated calves raises 3x8
  
• Chins 6x5
  
• Curls 4x20
  Comments
  
• Done. Not too much stuffing around today. Wanted to give reverse hypers and GHR’s a good run this session, felt pretty good and hopefully won’t be too sore tomorrow. Eats have been up today, weighed in at 94 fully clothed. Patella tendon pretty sore tonight so did a bit of stretching after the session to try and relieve some of the pressure.

[bar-belle]

Hmm can't seem to be able to watch your skills vid...says error? Is it on facebook?