New direction.

[samuelNZ]

27.1.11 - Deadlifts

Agile 8

Sumo Deadlifts

70kg x 5 x 2* warm up sets

110x5

130x5

145x5

160x3 PB @ Sumo style \:D/

High rep squats :puke:

60kg x 15

60x20

60x25 PB

60x20

60x15 *only just made last rep. Felt like my legs were about to explode

Could have gone heavier on these but wanted to keep the reps nice and high. Trying to get a little more activation down in the very bottom of the movement so am holding down there for half a second. High rep squats were done because I thought I needed to shock my legs a little as all I have been doing lately is 3-8 reps and again, needed the stretch and activation down in the bottom end.

Comments: Training today was awesome! Once again a very short session as time was limited but still got in, got the work done and left a happy man. Ate pretty well and had a lot of food in the system because I trained a few hours later then normal. Was very pleased with form on all lifts today especially my 25rep squat set and my 145 triple sumo. Sumos for me are defiantly the way to go as opposed to conventional. Takes all the lower back strain off and feel very strong. Will try and get a few videos next session of a few lifts to upload. Looking forward to getting up to wellington, getting into a routine (especially nutrition intake) and starting to make some big gains. Lately training sessions have been all over the show with finishing a cycle, taking a trip up to wellington, gym membership running out and my training partner leaving but this will all be sorted by the end of next week. No more excuses

Injuries: No problems whatsoever with anything lower body so feeling awesome! Although DOMS tomorrow will be fun.

Overall rating: 9/10 Loss of a point for no glute or hamstring isolation exercise because of time. But still very pleased.

[Phedder]

:shock: Wow you've taken to Sumo quickly, strong overheads too :nod: are you just sticking with the prescribed reps since you skipped the deload?

[samuelNZ]

:shock: Wow you've taken to Sumo quickly, strong overheads too :nod: are you just sticking with the prescribed reps since you skipped the deload?

Yeah my sumos are going great so far! Lets just hope they keep progressing. :nod:

Yeah so far I have only stuck to prescribed reps this week. Also since I added a fair few kilo to my training max, my trainings have been quite a bit harder because of the increased training weight obviously. Probably have about 2 reps left in me on Overheads, maybe 1-2 on Squats, probably 1 on Sumos, not too sure about bench. Will have to wait and see how I go tomorrow with my bench session. Think I get up to 95kg x 3 reps tomorrow so I'm thinking it will be a bit of a struggle to force more then that. Especially since I don't train to the point of 'grinding' out a rep.

[Phedder]

:shock: Wow you've taken to Sumo quickly, strong overheads too :nod: are you just sticking with the prescribed reps since you skipped the deload?

Yeah my sumos are going great so far! Lets just hope they keep progressing. :nod:

Yeah so far I have only stuck to prescribed reps this week. Also since I added a fair few kilo to my training max, my trainings have been quite a bit harder because of the increased training weight obviously. Probably have about 2 reps left in me on Overheads, maybe 1-2 on Squats, probably 1 on Sumos, not too sure about bench. Will have to wait and see how I go tomorrow with my bench session. Think I get up to 95kg x 3 reps tomorrow so I'm thinking it will be a bit of a struggle to force more then that. Especially since I don't train to the point of 'grinding' out a rep.

I'm sure they will simply because you're still new to the movement, so chances are in the next few weeks your technique will improve and you'll be more efficient with that style.

Will be interesting to see if you can still avoid grinding reps as you progress further into the program. I'm expecting to maybe hit a few grinders 3-4 months in. All depends how strength progresses I spose :shifty:

[bar-belle]

160x3 PB @ Sumo style \:D/

60x25 PB

Nice work on the PB's Samuel :clap:

[samuelNZ]

Nice work on the PB's Samuel :clap:

Thanks bar-belle

29.1.11 - Bench

Bench

60x5 *warm up

60x5 *warm up

75x5

85x5

95x6 PB \:D/ *last one was a bit of a grinder

Floor Press

80x8

80x8

80x7

80x8

80x8

Comments: Trained at a different gym in Nelson today because my old memberships ran out so Im going round all the different gyms pretending I'm looking to join :grin: Getting some free sessions at gyms I've never been to before I leave to Welly. Had about a 35min session, gym was closing :x but still got my prescribed reps done and a few sets of floor press. Everything felt pretty good, last set on bench felt heavy but got all reps plus 1 more. Floor press was rushed so rest periods were only about 45-60seconds.

Injuries: Shoulder/neck area still playing up but didn't affect me on bench which was a relief. Need to stop being a slack ass and go see someone about it.

Overall Rating: 7/10 - Disappointed I didn't get to finish my workout but still got the main exercises done so I cant complain too much.

[tinytraps]

Training looks good sam! strong overhead buddy is the btn power press a pushpress or a jerk?

[samuelNZ]

Training looks good sam! strong overhead buddy is the btn power press a pushpress or a jerk?

Thanks mate. I'm not too sure what the difference is so I'll just let you know what I do.

Bar in the normal squat position, slight squat down and explode the weight up shifting it into a OH press position and ending up with feet in a split stance.

Have only been doing it for around 5 weeks and finding it good. Only changed it from the normal military press because I felt as if I needed a little more explosive work.

[tinytraps]

ah that would resemble a split jerk 8) I do them similar except I do a short dip and keep the feet planted. Cool exercise, and really good for overloading the top range.

[samuelNZ]

2.2.11 - Squats

Agile 8 x 2

Squats

60x5

60x5

60x5

90x3

100x3

115x3

Front Squats

60x5

60x5

60x8

70x8

70x8

Good Mornings

50x8

50x8

Prone Hamstring Curl

48x10

48x10

Injuries: My neck/shoulder area is still giving me trouble and I still haven't got round to getting it looked at. Lower back on the right hand side today was giving me some sharp pains also. Caused me to stop the good mornings.

Comments: Food intake was very average. Took ages to warm up my glutes and hips today which was annoying but as I predicted after some pretty inconsistant training. Finally got the hip flexors and glutes warm enough to squat to comp depth and finished my 531 prescribed reps.

Overall Rating: 6.5/10 - Got the reps done, once again. But not happy with my lower back and neck. Also haven't added in any ab/core work which I should have. Not very satisfied.

[samuelNZ]

Haven't posted in several weeks but have still been training hard. Haven't been able to post because of no internet connection as of yet in my new apartment. Will be up and running by the start on next week hopefully.

Just a few notes

• Have scrapped 5/3/1 after 2 cycles I think
  Started Sheiko #29 on the 31/2/2011
  Am now studying full time and working part time at CCC (Canterbury of New Zealand clothing).

Really looking forward to running a full 12/13 week cycle of Sheiko. Will try to update every couple of days from when I get my net set up.

All the best to everyone in Christchurch, a very sad and tragic event but I'm sure everyone will get through it.

Stay strong.

[samuelNZ]

Haven't posted in several weeks but have still been training hard. Haven't been able to post because of no internet connection as of yet in my new apartment. Will be up and running by the start on next week hopefully.

Just a few notes

• Have scrapped 5/3/1 after 2 cycles I think
  
• Started Sheiko #29 on the 31/2/2011
  
• Am now studying full time and working part time at CCC (Canterbury of New Zealand clothing).

Really looking forward to running a full 12/13 week cycle of Sheiko. Will try to update every couple of days from when I get my net set up.

All the best to everyone in Christchurch, a very sad and tragic event but I'm sure everyone will get through it.

Stay strong.

[samuelNZ]

Novice Competition

Really had no intentions of doing this competition at all but got convinced by Brendan at Powerhouse and thank him greatly for it. Had such an amazing time and will defiantly be having a go at CDs. Great atmosphere, great people and an all round awesome day. Wasn't too worried about my lifts because had only been training for around 2 weeks in a normal routine before committing to the comp. Had only 7/8 days to try and get used to correct PL rules and refs calls but think I got it sorted well enough for a novice comp. Even though, still had a fair few butterflies and nerves in the stomach but jumped into my squat at 120 which was feeling pretty comfortable in training so thought it would be a good starting weight. After the first lift was over all my nerves went away and I started to chill out a bit. On to the rest...

• Squat
  120KG - 3 whites
  130KG - 3 whites
  140KG - 3 whites
  
• Bench
  90KG - 3 whites
  100KG - 3 whites
  107.5KG - 3 reds
  Had only just hit 105KG in training but thought I'd give it a go. Didn't pay off, oh well! Can only learn.
  
• Deadlift
  160KG - 3 whites
  170KG - 2 whites 1 red (nearly lowered the weight before the refs call, my bad)
  180KG - 3 whites
  
• TOTAL : 420KG
  Comments
  
  • Pretty happy with my performance on the platform today, think if I had of just put 105KG on the last bench I would have had it. Not to worry though.
    
  • Have a fair bit left in me for squats, hopefully looking at 150-160 for CDs but we will see how training goes. Thinking about trying some wraps.
    
  • All round I had an swell day and want to thank everyone that helped me out today. Couldn't have done it without them. Was really cool to see some massively strong raw lifters and is really inspirational seeing some of the smaller fellas putting up some huge numbers (Matt & another guy from Palmerston North I think named Hayden - well done guys). I Keep saying that I will try and update this more regularly but things keep getting in the way. Once I get back from my little hike up Mt Holdsworth on Tues-Thurs Ill get back into regular updates.
    
  • Just a quick question/note, any idea what to do with training for the buildup to CDs as I will be looking at taking this one a little more seriously? Otherwise I'll be off to OB for some of his wise advice.
    

[OnlyHuman]

Well done :nod:

[drizzt]

Nice writeup bro :clap: Just the one missed lift is a pretty damned good result!

• Just a quick question/note, any idea what to do with training for the buildup to CDs as I will be looking at taking this one a little more seriously? Otherwise I'll be off to OB for some of his wise advice.

OB would probably be your best bet bro, it's in a month aye? 4 weeks might be enough time for a quick run at Sheiko, but anything with a good squat/bench focus should be good. I find personally my deads work best with infrequent training and only getting towards a max every so often (longer than a 4 week cycle would give), but you may be different :nod:

Either way go see the wise one he'll sort you out :nod:

[red machine]

nice work, getting in there in giving it a crack, almost a clean slate too....solid bro!!

[samuelNZ]

nice work, getting in there in giving it a crack, almost a clean slate too....solid bro!!

Thanks mate! Wanting quite a bit bigger total at CDs so got a lot of work ahead!

[Old Bull]

Nice work on the Comp Total Sam especially with not to much of a build up :clap: :clap: :clap: :clap: 8 from 9 pretty good 35kgs off the 1000lb club should be there next comp, the Dead looked like you had a bit more in you same as the Squat.

Solid effort for a first comp.

Also good to see Liam in there too :clap:

OB

[steak]

Good effort SNZ :clap:

[samuelNZ]

What a trip that was. Was meant to take about 4 hours to get up with your pack and everything but me and a few of the other fitter fellas jogged a far whack of it and cut it down to 2hr 40. Was a lot of fun and an awesome view from the summit. Am now back on flat ground, glad to be clean and with a decent feed in the engine. Most probably won't be training tomorrow because have some pretty tired old knees from the jarring of jogging downhill this morning but will get into the gym on Sat for a bit of light squatting and deadlifting I think just to get back into the swing of things. Think OB will have a wee prep cycle for CDs for me to have a look at as well so keen to have a read.

Got a few pictures from the novice comp, but will only upload my favorite one.

The next picture I upload will have a few more plates on :nod:

[samuelNZ]

21/3/2011 - Week 1/6 CD Comp Prep Day 1

• Bench Press (sets, reps, weights)
  1x4 @ 55
  1x3 @ 60
  1x3 @ 70
  4x3 @ 75
  
• Squat
  1x5 @ 70
  1x5 @ 85
  4x5 @ 100
  
• Bench Press
  1x4 @ 55
  2x4 @ 65
  4x4 @ 70
  
• Flat DB Flies
  5x10 @ 20lb
  
• GMs
  5x5 @ 55
  

Comments

• Everything felt pretty good today, still struggling a fair bit with GM's because I'm sure I've got terribly weak hamstrings. No real niggles or anything bothering me too much. Have had the knots near my right scapula massaged out but they seem to keep coming back.
  

[samuelNZ]

23/3/2011 - Week 1/6 CD Comp Prep Day 2

• Deadlift (sumo) (sets, reps, weights)
  1x3 @ 90
  2x5 @ 110
  2x3 @ 125
  3x3 @ 135
  
• Bench Press
  1x5 @ 55
  1x5 @ 65
  4x4 @ 70
  
• Dips
  5x8 Med. weight chain
  
• Deadlift from knees
  1x3 @ 90
  2x4 @ 110
  2x3 @ 125
  3x3 @ 145
  
• Lunges
  :oops:
  

Comments

• Have decided I'm going to pull sumo at CDs because I'm still having a heap of trouble with conventional and getting my back in a strong position. Sumo feels more natural to me so will run with it. Am not too sure whether I should be doing deadlifts from the knees using sumo or conventional considering I will be competing with sumo? Can anyone give advice on this?
  
• Unfortunately had to skip out on lunges today as I didn't realize how short I was for time.
  
• Had some pretty severe DOMS in my hamstrings after my GMs on Monday so struggled through the deadlifting today. Happy I got it done though.

[samuelNZ]

25/3/2011 - Week 1/6 CD Comp Prep Day 3

• Bench Press (sets, reps, weights)
  1x5 @ 50
  1x4 @ 60
  1x4 @ 70
  1x2 @ 75
  2x2 @ 80
  2x1 @ 85 (with pause)
  2x2 @ 80
  1x3 @ 75
  1x5 @ 65
  1x5 @ 55
  
• Flat DB Flies
  5x10 @ 20lb (rotator cuff pain)
  
• Squat
  :oops:
  
• Dips
  5x8 @ 20kg chain
  
• GMs
  5x5 @ 55
  

Comments

• :oops: Sprained my ankle at rugby practice on Thursday night so was a bit of a soft cock and didn’t squat today. Have been icing and stretching it trying to reduce swelling.
  
• Still hating the GMs but I know they’re good for me. Think we’ve got a wee love/hate relationship going on
  
• Have a rugby game tomorrow down at Evans Bay, will get some heavy strapping onto the ankle so hopefully it will hold out. Will thrash the shit out of squats on Monday if its OK by then :pray:
  
• Left rotator cuff is giving me absolute shit, not at the time I'm benching but as soon as I get into flies it starts to just burn and give me hell. Struggled to get under the bar for GMs because of the burning sensation. Most probably a sign to add in some serious RC work on rehab/flex days.

[bar-belle]

[*] Left rotator cuff is giving me absolute shit, not at the time I'm benching but as soon as I get into flies it starts to just burn and give me hell. Struggled to get under the bar for GMs because of the burning sensation. Most probably a sign to add in some serious RC work on rehab/flex days.

Yep injuries suck :nod: Good plan on the rehab work...at CBC we encourage lifters do shoulder savers, dislocations, rotator trisets, YTWL's to name a few pre training exercises and on recovery days.. it really does help.

BTW like your pic from comp:grin:

[samuelNZ]

29/3/2011 - Week 2/6 CD Comp Prep Day 1

• Bench Press (sets, reps, weights)
  1x3 @ 55
  1x3 @ 65
  1x3 @ 70
  2x3 @ 75
  1x3 @ 80
  1x2 @ 85
  
• Squat
  1x2 @ 70
  1X3 @ 85
  1X3 @ 100 – added belt
  1X2 @ 120 (misread program and jumped a few sets )
  2X3 @ 112 – belt
  2X2 @ 120 – belt
  
• Flat DB Flies (lbs)
  5x10 @ 25
  
• GMs
  5x5 @ 55
  

Comments

• Having a few problems with the squat. They feel quite uncoordinated and uncomfortable but only on the lighter sets (anywhere up until 100). After adding the belt, I felt a significant improvement in my path of the squat and feeling a lot more structured and stable. Guessing that my poor form during unbelted squats is due to a weak abdominal/core region. So I have noticed another weakness and I have decided along with the rotator cuff issue, that I will address these on flex/rehab days.
  
• Benching is feeling pretty good and smooth, have made a change to my grip and shifted it out about ¾ a hand width. Before this I was benching with my hands about 2 inches inside the snatch marks. Wider grip is a bit more uncomfortable for my wrists but I’m sure they’ll strengthen up.
  
• Gave the hamstrings a nice big stretch when I got home and am feeling pretty good after the GMs. Massive improvement in reducing DOMs. Can actually sit down on the toilet today without having to divebomb the last few inches to the seat. :grin:

Yep injuries suck :nod: Good plan on the rehab work...at CBC we encourage lifters do shoulder savers, dislocations, rotator trisets, YTWL's to name a few pre training exercises and on recovery days.. it really does help.

BTW like your pic from comp:grin:

Thanks bar-belle! :clap: I have googled the ones I didnt recognize and will be adding them in!