GASP re-enters the Darkside

[Gasp]

12 Feb

Shitty week nearly put of the way.

Trained Chest at 16:30 after getting up at 16:00

Bar x 20

60kgs x 12

60kgs x 10

80kgs x 10

100kgs x 10

110kgs x 2

115kgs x 1

117.5kgs x 1

117.5kgs x 1

120kgs x 1

All lifting done slowly for PL purposes.

Overall a poor workout and look forward to next weeks with better

Prep

13 Feb

Squat workout. Core was weak over the last few days and need a few pointers on how to strengthen it from a PL point of view.

Really found out recently that bad sleep patterns affect PL more than BB.

Finished a high volume squat workout today but wont go over 200 until the end of the week. Humid weather didnt help either but assistance was provided by Rammsteins "Du Hast" being blasted out during the vital sets.

60kgs x 12

60kgs x 10

100kgs x 10

140kgs x 10

180kgs x 10

140kgs x 20

140kgs x 15

Neoprene sleeves and belt only today .

Workout looks good on paper but very weak in my core.

Weighed 103kgs after workout.

[Gasp]

16 Feb

warmed up 20mins

8 sets lat pull downs

Low rack pulls-belt only

60ks x 10

60kgs x 10

100kgs x 10

120kgs x 10

140kgs x 10

150kgs x 5

170kgs x 6

180kgs x 5

180kgs x 5

30min walk

[Gasp]

18 Feb

Chest

Flat Bench

60kgs x 10

60kgs x 10

80kgs x 10

100kgs x 5

110kgs x 1

115kgs 2

120kgs x1

122.5kgs x 1

125kgs x1,1,1

19 Feb

Cardio and biceps

Light day

21 Feb

Chest

warm up 8 sets of dumbell raises and flys.

Medium day

Bar x 20

60kgs x 12

60kgs x 10

80kgs x 10

100kgs x 10

100kgs x 10

100kgs x 10

Close grip bench

60kgs x 10

80 kgs x 10

90kgs x 10

100kgs x 8

22 Feb

"Ucken Flegs" Day

45 minute warm-up then off to the distraction of renovation at CF Thorndon.

Fortunately took Rammstein with me to help drown it out.

Squats

60kgs x 12

60kgs x 10

100kgs 10

120kgs x 5

140kgs x4

160kgs x 3

180kgs x 3

200kgs x 2

200kgs x 4

210kgs x 2

180kgs x 8

Lot of sets here but took a while to get technique and stability right.

Finished better than I started though.

[Gasp]

23 Feb

Cardio

40 minute walk only

No weights

24 Feb

Deadlifts

60 x 10

60 x 10

100 x 10

120 x 10

120 x 10

140 x 5

160 x 5

Still feeling the hip injury so cut it short. Feel short-changed as there was plenty of strength.

25 Feb

Biceps only plus 30 minute walk and 25 mins stretching lower back and legs.

26 Feb

Worked all day. Spent the morning on the Queen Mary. Nice gym on there. Wouldnt mind a spare million for a cruise and I would be the youngest member by 20 years.

27 Feb

20 mins stretching

Chest.

Flat bench

60 x 12

60 x 10 (ultra slow)

80 x 10

100 x 10

120 x 2

122.5 x 1

125 x 1,1

[Gasp]

Quiet week with hip and ankle injury stuffing up deadlifts and making life difficult for core exercises. Ended up semi-resting

This log has now deteriorated into total boredom, and I fall asleep just writing it up .I`ve been sort-of treading water just to front up to the PL on the 12th.In spite of that had a reasonable last hit out with squats and hopefully that will carry me through.Deadlift will be an unknown quantity though.

Anyway

3 March

Bench

Bar x 20

60kgs x 10

80kgs x 10

100kgs x 8

110kgs x 3

120kgs x 1

125 kgs x 1

127.5kgs x 1,1

7 March

Squats

Warm up 30 mins plus 20minute walk plus voltaren, Red bull, and packet of jet-planes to chew on during workout

60kgs x 10

60kgs x 15

100kgs x 10

120kgs x 5

140kgs x 5

160kgs x 3

180kgs x 2 (no belt or wraps)

200kgs x 2 (loose belt plus wraps)

210kgs x1

220kgs x 1 (everything)...good leg power, weak core, bad concentration due to no spotters.

[teamfatboy]

Yep, saw the passengers off the Queen Mary, not life's youngest folks, eh

Those are some pretty huge squats, considering that hip niggle (or is that more of an issue for deads?)

Good luck for next Saturday, might see you there.

[Gasp]

Thanks TFB.

Oddly enough the hip thing dosent really annoy me too much during squats.Deads are a different story.

Given my poor injury record over the last few years, I`ll be there this time round regardless of whats falling apart.

Look forward to catching up with you on the day.

There seems to be fairly good interest out my way with three young guys at PCF being coached for the comp plus another couple I bumped into in Tawa who are turning up.

[Gasp]

Thanks TFB.

Oddly enough the hip thing dosent really annoy me too much during squats.Deads are a different story.

Given my poor injury record over the last few years, I`ll be there this time round regardless of whats falling apart.

Look forward to catching up with you on the day.

There seems to be fairly good interest out my way with three young guys at PCF being coached for the comp plus another couple I bumped into in Tawa who are turning up.

My optimism last Tuesday came back to haunt me Yesterday.

Sadly I rushed a very deep last warmup in my suit and got a tear in my upper quad right by my front hip niggle. Racking this afterwards didnt help either and resulted in having to pull out 3 minutes before my openning lift.

Its pretty hard to take particulaly as I was preparing on far heavier weights only a few days earlier and had no issues with my openning lift.

Once I got my head together and some assistance getting on and off the bench(....thanks spotters!) I managed a 120kg bench. So I guess I didnt leave totally empty handed.

On the positive side I watched some good lifting and met a lot of lifters I hope to compete against some time in the future. Good to finally meet Drizzt.

Thanks to PT Senior for kicking my arse hard enough to get one lift in before calling it a day.

[teamfatboy]

Wow - that bites!

Sounds like it might need some long-term re-hab, if it's related to that earlier niggle.

Fingers crossed the damage isn't too severe.

[steak]

Gutted for you G..bad buzz :twisted: but good on you for getting a bench in :clap:

[drizzt]

Pity about the injury, was looking forward to seeing you lift! Nice to finally meet you :nod:

[Gasp]

Thanks TFB, Steak, Drizzt.

Changed my post-workout drink from carbs/protein to Merlot x 750 x 2.

Really can`t work this bloody one out and would have preferred to tear the thing doing my first comp lift if I`m going to pay dearly for it.Three months prep with a few secret targets seemed to just fly out the window leaving me a bit stunned.

Hopefully ultrasound tomorrow will confirm the whole deal.

On the plus side I met a shitload of lifters...old hands and newbees and given the number of lifters there its clear that the sport and the House are thriving.

Looks like a change of gym coming up!!

[Gasp]

Got the results back from the injury.Another I can add to my impressive list.

Officially described as a fissure between the rectus femoris and vastis lateralis with a ninimum of 4cm length and 5mm deep in the upper thigh and higher separation between the vastis lateralis and the superficial fascia.

They could have just written "f*cked....with no squats for 8 weeks" and I would have understood it better before hearing it from an interpreter.

Anyway thats it for this log but GASP will return with another log and continue the quest to the darkside.

[drizzt]

:shock: ! Woah, sounds bloody sore! All the best for a speedy recovery :salute:

[Gasp]

April 21

Managed ny first real work out since wrecking quad and elbow within a few days then re-tearing my quad 2 weeks ago with 60kgs.

Brilliant Physio from Pro-active had a bigger job than the Christchurch clean up to repair this mess and I`ve been every other day since 15 March.

Got onto leg-press machine yesterday and did sets up to 130 with single leg.

Started light slow reps and ended up doing alternate legs with sets of 20 until burns became intense.

Will keep this up for next two weeks increasing gradually each workout.