Essentials Rugby Training Journal.

[essential222]

Hey guys,

I have had a journal in the workout section that I maintained for about 8-12 months over a year ago and its time to get back to it, much more motivating than writing it in my tattered notebook!

Right, at the time of writing this its mid season, it will be obvious from the workouts :), I play second row, number four (Lock) and am the jumper at the number two position, as a result the demands of my position require exceptional fitness to basically do the boring hard grunt work in the engine room, be explosive at jumping to receive lineout ball and make my lifters lives easier, a good ammount of mass as I do a fair ammount of ball carrying around the fringes of rucks where you can't always hit it with pace etc

Stats
Height : 6'4
Weight : 104kgs/230lbs
Squat : 195kg/430lbs
Deadlift : 220kg/485lbs
Bench : 140kg/315lbs


The Training Schedule:

-I have been following Jim Wendler's 5/3/1 since the rugby season started and loving it, onto my fourth cycle now, as such the workouts are broken up into basically the following weekly schedule


Sunday :
-15 minutes Plyometrics (Box Jumping/broad jumps etc)
-5/3/1 Deadlift
-5x10 Deadlift
-5x10 GHR
-5x10 Weighted hang leg raise
-20minute foam roll/mobility work


Monday :
-5/3/1 Standing OH press
-5x10 OH Press
-5x10 DB Rows
-5x10 Dips SuperSet with as many BW chins as possible
-20minute foam roll/mobility work

-20 minute Hill Sprints ~50m steap hill 10-15 reps


Tuesday :
-GPP Work
-PowerCleans into front squat singles-tripples
-Farmers Walks
-20minute foam roll/mobility work

-One hour rugby practice, tuesday is heavy on conditioning


Wednesday :
-5/3/1 Squat
-5x10 Squat
-5x10 GHR/Back Raise
-5x10 Weighted Hang Leg Raise's
-20minute foam roll/mobility work

-20 minute Hill Sprints ~50m steap hill 10-15 reps
OR
-~20minute hill run, this sucker is huge ~300m vertical climb and walk down.

Thursday :
-5/3/1 Bench
-5x10 Bench
-5x10 Shrugs
-5x10 Dips SuperSet with as many BW chins as possible
-20minute foam roll/mobility work

-One hour rugby practice, more drill/play orientated.


Friday :
-Rest
-20minute foam roll/mobility work


Saturday :

-GAME DAY!


Nutrition :

Gotta be honest, its pretty poor right now, im not working alot of hours and money is an issue, im not getting enough calories of the quality kind, that is reflected by a 10lb drop in BW over the last 3 months, although I have also leaned out alot and am MUCH fitter now. Will improve greatly shortly.

Goals :

One: Continue to get stronger (S : 195KG=>220kg D: 220kg=>250kg B: 140kg=>150KG)
Two: Maintain or add to BW even through my inseason
Three: Manage existing injuries


A note on injuries, I have been struggling for some time now with pretty bad patella tendonitus, it has an effect on my squats unfortunately, if it was up to me i would squat twice a week.

Right, there is the current regime and my goals, DO WORK SON.

[essential222]

Monday :
-5/3/1 Standing OH press
3*48kg
3*55kg
7*63kg
-5x8 OH Press (50kg)
-5x10 DB Rows (50kg)
-5x10 Dips (BW+20kg) => 10,10,8,8,8,7,6 Chins.

-20minute foam roll/mobility work

Did not do any conditioning work today, partially tore patella in weekend (very small but sore as ****) and am resting the lower body as a result and icing the **** outta it.

[monatu]

strong mother****er

[essential222]

Tuesday:

-Skipped my GPP day and Rugby practice due to partial/small tear in patella from weekend.

[moose45]

Subbed. Good luck with the injury; sad to see a guy go down right after making a journal! lol.

[scott_donald]

ahhh hello another rugby journal...

subbed...

[toad1]

deadlifts after game day......you MAD. ive never considered doing 5x10 of the same exercise on a 5/3/1 hows that treating you.

be carefull with that pattella, it's one of those injuries that can stay for life. keep it at a small tear.

[essential222]

Subbed. Good luck with the injury; sad to see a guy go down right after making a journal! lol.

Haha yeah its an ongoing problem im used to it, ill be training again on thursday once the inflammation goes down.


ahhh hello another rugby journal...

subbed...

Haha thanks mate, been following yours for a bit, impressive weights being moved.


deadlifts after game day......you MAD. ive never considered doing 5x10 of the same exercise on a 5/3/1 hows that treating you.

be carefull with that pattella, it's one of those injuries that can stay for life. keep it at a small tear.

Its the only time i can put a lower body session and still have a day off doing anything before game day, the 5x10 of the same exercise is just part of boring but big from the e-book with a couple more assist, and yeah love it.

Yeah my patellas are both sore 90% the time, tendonitus is a pain in the ass!

[essential222]

Wednesday :
-5x10 GHR ( Bodyweight )
-5x15 Weighted Hang Leg Raise's ( Gonna have to start adding weight
to these )
-5x6 Chin ups ( BW+15kg )
-20minute foam roll/mobility work

-Skipped the Hill sprints today, still nursing the knee.


-Light session today, did some hamstring work and some more chins, im working hard on bringing them up as they are a weekpoint, knee still not up to squating,

-had a friend who is a wing for our team, never been in the weight room yet phenomenally strong considering, damn samoan genetics, so basically spent today coaching him on squats and giving him the required mobility work for a virgin squater.

[beertank23]

In.

[scott_donald]

so what is the prognosis with your knee????

[essential222]

so what is the prognosis with your knee????

Slight tear in the patella apparently, tonnes of swelling and ****, mobility is good but I tried loading it with squats yesterday and its a no go, might skip rugby prac again tonight and try to get a half a game on saturday,

I have done the same thing to the other knee before and took about a week to get better but this is worse.

[essential222]

Thursday :
-5/3/1 Bench Press
( 3*90KG )
( 3*102KG )
( 3*115KG )
-5x8 Bench Press ( 85KG ) => -Chins BW+15KG 6, 6, 6, 6, 6
-5x10 Dips ( BW+15kg )
-5x12 Shrugs ( 180KG )


-Good session, next bench cycle im not gonna increase it, bench is stalling, only got the prescribed reps on the third set today, might up the shrugs next week,

-Quick note on my new training partner, never touched a weight in his life and one repped 87.5KG today which is almost his bodyweight, its amazing the genetic difference between him and myself when I first started, easily twice as strong as I was.

[essential222]

Game Day

-Played 25 minutes with bad knee, was alright, had an ACL strappping on it which alleviated some pressure, the 25 minutes I came on at the end was almost entirely on defence, made at least 15-20 tackles in that time,

We went down 10-12 in the end after defending our line for 23 phases.

[scott_donald]

unlucky with the loss... those games are normally fun though...

how does the knee feel now after the 25mins???

[essential222]

unlucky with the loss... those games are normally fun though...

how does the knee feel now after the 25mins???

Not too bad, iced it and all the normal drama, i should be sweet back into normal training next week but ill keep strapping it just in case,

Yeah was fun but I forget how tough it is comming off the bench when your cold and fitness has suffered a little after a week off.

[scott_donald]

haha ye... i quite often get stuck benching for first grade as can cover back row and second row so know how you feel!!!

watching sevens right now from murrayfield - scotland on next then another game then the all blacks...

[essential222]

Sunday:

-Power Cleans working up to one RM
2*60kg
2*80kg
2*100kg
1*110kg
1,1,1,1,1,1,1,1,1,1,1,1,1*115KG

-5x10 Back Raises ( 35kg BB behind neck )

-5x10 Chins ( BW )

-Did what I felt like doing today basically, didnt wanna load the knees too much up on deads by going heavy which in hindsight made no sense considering i did heavy singles on power cleans haha,

I normally dip into a front squat but not today due to knee, also couldnt go as heavy as normal due to not being able to dip under the bar so much

[BenT]

subbed.

nice training dude, hope the knee gets better soon.

[scott_donald]

wow massive volume at such high intensity... impressive...

[essential222]

Monday:

-5/3/1 Standing OH Press
5*55kg
3*63kg
2/2*70kg

-5x10 OH Press ( 50kg )

-5x10 DB Rows ( 50KG )

-5x6 Chins ( BW+15kg )

-5x8 BB Floor Press ( 80kg )

-Felt great today, epic epic pump for some reason, the OH press's I am struggling on, dont know if I will add weight to them next cycle, no cardio today as I started a new job with long hours and its dark when I get home so I am gonna have to get creative.

[essential222]

Tuesday:

-PowerClean into Front Squat:
5*40kg
5*60kg
1,1,1,1,1,*100kg
1,1,1,1,1*110kg

-5x10 OH Cable extension ( 89kg )

-5x Max distance Farmer's walks( 50kg DB's )

-Easy day got rugby practice in 30mins so took it easy and did what I felt like basically, lol i need to squat a hell of alot more, I got pinned by the last power clean into front squat haha.

[scott_donald]

you certainly P clean well in weight... what is your technique like???

[essential222]

you certainly P clean well in weight... what is your technique like???

I like to think its pretty good, I dont jump or move my leg placement or anything and always catch it in the front squat position, I am training myself to dip more so that I dont have to clean it as high since I catch at like 1/4 squat at deapest at the moment, wanna start moving some serious weight, 140kg powerclean+front squat is the goal.

Ill try get a video some time.

[scott_donald]

I like to think its pretty good, I dont jump or move my leg placement or anything and always catch it in the front squat position, I am training myself to dip more so that I dont have to clean it as high since I catch at like 1/4 squat at deapest at the moment, wanna start moving some serious weight, 140kg powerclean+front squat is the goal.

Ill try get a video some time.

sweet... ya my main problem is the drop... but in snatches...

[essential222]

Wednesday:

-Back Squat ATG
5*60kg
3*80kg
3*100kg
2*120kg
2*140kg
1*150kg
1*155Kg
1*160kg Just missed.
1,1,1,1,1,1,1,1* 140kg
1,1,1,1,1*130kg


-5*3 ATG Jump Squats ( 60kg )

-5x10 Glute Ham Raise ( Bw no assist )

-5x Max Hang Leg Raises( 15,10,8,8,7 )

-20minutes Foam Roll/mobility work

-Alright got a bit to talk about in relation to todays workout, I wasnt happy with the parallel squats I was doing at a heavier weight as it was punishing my knees, ATG for whatever reason olympic style high-bar knees infront of toes don't even flinch it, wierd. So today was about testing my true ATG max. This highlighted a weakness where my form breaksdown, For me I explode out of the hole and about halfway up I stall bigtime, the point where you start to loose hip drive and quads take over, I needa bring quads up asap!

-My new training partner today was his first day where I let him max out on squats, 125kg for someone who has never been in a gym at 90kg, true ATG and good form, I can't believe this guy.

I also wanna bring the legs up big time and now might not be the best time since its inseason but im gonna start squating or powercleaning every day basically, I will decide whether to stick to 5/3/1 for squats while I do this.

-The jump squats were awesome, pounded the calves and made me work, could have gone heavier but I ahve never done them.

[essential222]

sweet... ya my main problem is the drop... but in snatches...

I would love to try snatches but I dont have access to bumper plates, I spose I could snatch it BS it and then drop and catch like a heavy BTN push press and then rack it. Also in your journal you say snatch pulls, what are these? like a wide grip clean to neck height?

[scott_donald]

I would love to try snatches but I dont have access to bumper plates, I spose I could snatch it BS it and then drop and catch like a heavy BTN push press and then rack it. Also in your journal you say snatch pulls, what are these? like a wide grip clean to neck height?

YQhsNeMEZeQ

not to neck high but more just he first 2 pulls of the snatch...

with snatches you just drop onto you thighs from over head... but i dont do a weight that i cant throw around pretty easy...

how long did todays workout take you??? lots of singles there that must have taken ages...

[essential222]

YQhsNeMEZeQ

not to neck high but more just he first 2 pulls of the snatch...

with snatches you just drop onto you thighs from over head... but i dont do a weight that i cant throw around pretty easy...

how long did todays workout take you??? lots of singles there that must have taken ages...

Oh nice, thanks yeah i can do them, ill give them ago on sunday, 1:15 we were warmed up done and warmed down,

I find dont need much rest between with singles, just enough time for us to change weights and my partner to push out a single, so squating took probably 25minutes.

[essential222]

Thursday:

-Bench Press
5*60kg
3*80kg
3*100kg
2*115kg
1*120kg
1*130kg
1,1,1,1,1,1*115Kg
1,1,1,1,1*110kg


-5*8 Dips ( BW+20kg )

-Weighted Chins ( BW+20kg 8,7,7,6,6,6 reps )

-20minutes Foam Roll/mobility work

-Basically what I felt like doing on an upper pressing day again, went heavy and did singles, I have lost around 10kg on my bench as I leaned and lost ~5KG

-Dips Felt strong, Chins felt strong, Gonna go do some heavy single cleans and learn snatches today later on

[essential222]

Friday:

-PowerClean
5*40kg
3*60kg
2*100kg
1*115kg
1*120kg
1*122.5kg
1*125kg
1*130kg (rough form)
1,1,1,1,1,1,*110kg


-Back Squat
5*40kg
8*60kg
5*100kg
3*120kg
2*130kg
2*140kg
1*145kg
1*150kg
1*152.5kg
1*155kg
1*157.5kg
1*160kg
1*162.5kg ( Still had more gas left)
3*140kg



-20minutes Foam Roll/mobility work

-****ing sick little session, took around 45minutes of zero ****ing around and 100% focus then into the foam rolling,

-Power Clean form is improving but still need to pull under the bar alot more, was really happy with squats, didn't get the 160kg on Wednesday but crushed 162.5kg today!

-Im on the bench tomorow so not too phased about having sore legs haha

[toad1]

thats some really good cleaning in my book, id be delighted if i could clean 100kg. ive been stuck at around 80kg for years and i found my 1st ever record of cleans was i was 16 when i was doing 50kg for 5 every week. 30ish kg is 8years is really bad although i barley lifted when i was 17-19 but it's still no excuse.

[essential222]

thats some really good cleaning in my book, id be delighted if i could clean 100kg. ive been stuck at around 80kg for years and i found my 1st ever record of cleans was i was 16 when i was doing 50kg for 5 every week. 30ish kg is 8years is really bad although i barley lifted when i was 17-19 but it's still no excuse.

I have always had a pretty good clean, even when I was learning them it only took a few weesk to get up to 100kg singles, i suspect being tall with long levers helps me out there same with deadlift,

Snatch on the other hand is hard because it requires actual coordination haha.

[toad1]

i'm poo at both, prob something do wi being a midget and having seriously tight glutes, quads, hammies....and rank flexibilty ohh and a 5year old boys forearms and hands

[scott_donald]

did you do all that the day before a game???

[essential222]

did you do all that the day before a game???

Haha yeah, im not starting tomorow so doubt I will get more than 20minutes, she will be right son,

I always feel the most comfortable running around after a ME lower day, my knees hurt less for some reason haha.

[scott_donald]

ye i am getting so used to big volume for the week so thinking i can do more during season but will see stilll have 3 months to decide...

[essential222]

Monday:

-Push Press
5*40kg
3*60kg
2*80kg
1*85kg
1*90kg
1*95kg
1,1,1,1,1,1,1,1*90kg


-Back Squat ATG
5*40kg
8*60kg
5*100kg
3*120kg
2*130kg
3,3,3,3,3,3,3*140kg

-Weighted Chins
6,6,6,6,6,6 ( BW+20kg)


-Weighted Dips
8,8,8,8,8,8 ( BW+20kg)

-Just wanted to get a bit of volume through squats today and did the usual assistance upper work

[essential222]

Tuesday:

-Power Cleans
3*60kg
2*100kg
1*110kg
1*115kg
1*120kg
1*125kg
1,1,1,1,1,1,1,1*110kg


-Front Squat ATG
8*60kg
3*100kg
1*120kg
1*125kg
1*130kg
1*135kg
1*140kg missed
1,1,1,1,1,1*120kg

-BW Chins
8,8,8,8,8,8 ( BW)


-Power Clean into Front Squat ATG
1/3,1/3,1/3,1/3,1/3,1/3,1/3*100kg

-~1hour hard conditioning at rugby practice

-Havn't front squated in ages so wanted to see what my max was, was super gutted not to get 140kg its been a goal for awhile to get a single, should get in a few weeks with some hardcore squatting haha, the powercleans into front squat cleaned it once squated 3 times for some volume good day,

-Had an epic blowout fitness day at rugby training was good to get the lungs blowing.

[scott_donald]

you really are pushing yourself in season...

impressive stuff indeed... how did the game go at the weekend???

[essential222]

you really are pushing yourself in season...

impressive stuff indeed... how did the game go at the weekend???

Good mate, we bet the unbeaten top of table team 8-5 in a huge game, I only got on for the last 20 but was good,

We won whats called the whitehorse cup which we havnt had in like 15 years or something,

And yeah i find i can recover better from low rep ME stuff, was no problem doing a hard conditioning session today after a decent lower body day.

[essential222]

Wednesday:

-Power Cleans
3*60kg
2*100kg
1*110kg
1*115kg
1*120kg
1*125kg
1,1,1,1,1*100kg


-Back Squat ATG
8*60kg
3*100kg
1*120kg
1*125kg
1*140kg
1*150kg
1*160kg
1*165kg (PR)
1*167.5kg Miss
3,2,2,2,2,2*140kg

-BB Rows
8,8,8,8,8 ( 100kg)


-Power Clean into Push Press
1,1,1,1,1,1,*90kg


-Good PR on the Back Squat, missed 167.5 just maybe next time, got a bit of volume through cleans and did some overhead work, didnt go crazy on pushing tonight as tomorows workout is mainly upper push

[scott_donald]

awesome session... you really are crushing the weight lately...

[toad1]

pretty heavy session there, good work on the bb rows. how long a rest are you taking between your cleans.......just going when you feel fresh.

[essential222]

Thursday:

-Power Cleans
3*60kg
2*100kg
1*110kg
1,1,1,1,1,1,1,1*115kg



-Back Squat ATG
8*60kg
3*100kg
1*120kg
1*125kg
1*140kg
1*150kg
1*160kg
3,2,2,2,2,*140kg

-BB Bench
8*60kg
3*90kg
3*100kg
2*110kg
1*120kg
1,1,1,1,1,1,1,*110kg


-Weighted Chins
6,6,6,6,6,6*BW +20kg

-Weighted Dips
8,8,8,8,8*BW +20kg

-~1hour rugby patterns and drills

-Didn't push as hard on the back squats today, bench is feeling weak lately, chins were hard after rowing yesterday good session.

-EDIT: Getting really frustrated with my BW lately, still dropping weight slowly, down to around 103.5kg now, leaning out even when im not trying to, probably pushint 7-8% BF now,

Could be new job started a few weeks back, scaffolding 8 hours a day is pretty intensive lifting and carrying but I have been eating alot more to compensate, time to stop eating clean? haha

[essential222]

pretty heavy session there, good work on the bb rows. how long a rest are you taking between your cleans.......just going when you feel fresh.

Yeah normally around 45-1minute between each, powerclean singles dont gas me at all, and cheers bro, coulda gone a fair bit heavier on the rows, weighted chins have really brang my back strength up

[toad1]

do you deadlift much or just focus on cleans. another solid sesh in there aswell.

[essential222]

do you deadlift much or just focus on cleans. another solid sesh in there aswell.

I used to pretty regularly until a few weeks ago, now that im kinda winging my workouts and just going heavy and hard on the big simple compounds not so much, i find recovering from deads takes alot longer than squatting or cleans.

[essential222]

Friday:


-Back Squat ATG
8*60kg
3*100kg
1*120kg
1*125kg
1*140kg
1*150kg
1*160kg
1*165kg
1*170kgPR!
1*172.5kgHuge PR!
3,3,3,3,3,*140kg

-OH Push Press
3,3,3,3,3*80kg



-BB curls (lol)
8,8,8,8,8,8*45kg


-Two Squat PR's tonight, huge PR at 172.5kg! super stoked was amped as hell to squat today, felt tired and flat at work but creamed this gym session,

After the PR just did some rep work and mucked around before leaving, got rugby tomorow so gotta leave some in the tank.

[essential222]

Monday:


-PowerCleans
8*60kg
3*100kg
1*110kg
1*115kg
1*120kg
1,1,1,1,1,1,1,1,1*115kg


-Shrugs
12,12,12,12,12*180kg



-Weighted Chins
6,6,6,6,6,6*BW+20kg


-Knees still pretty burned after rugby, powercleaned today instead of squatting, wanna launch into it tomorow, did some more chins cos I felt like it and some heavy shrugs.

[toad1]

well done on the PR's


I used to pretty regularly until a few weeks ago, now that im kinda winging my workouts and just going heavy and hard on the big simple compounds not so much, i find recovering from deads takes alot longer than squatting or cleans.


thats something i'm thinking about at the minute, as my current program doesn't have deadlifts in for another 13weeks or so and i duno if tweaking it is such a good idea given all the extra running that ill be doing in pre-season.

[essential222]

Monday:


-PowerCleans
8*60kg
3*100kg
1*110kg
1*115kg
1*120kg
1,1,1,1,1,1,1,1,1*115kg


-Shrugs
12,12,12,12,12*180kg



-Weighted Chins
6,6,6,6,6,6*BW+20kg


-Knees still pretty burned after rugby, powercleaned today instead of squatting, wanna launch into it tomorow, did some more chins cos I felt like it and some heavy shrugs.

-FML accidently edited last workout to this one as i edit then copy paste the format lol

[lhprop1]

thats some really good cleaning in my book, id be delighted if i could clean 100kg. ive been stuck at around 80kg for years and i found my 1st ever record of cleans was i was 16 when i was doing 50kg for 5 every week. 30ish kg is 8years is really bad although i barley lifted when i was 17-19 but it's still no excuse.

Not to hijack the thread, but if you're having trouble with cleans, you should really look into alternate exercises. The oly lifts are very specialized and unless you have nearly flawless form, they won't do you any good. Joe Defranco trains scores of professional football players, MMA fighters,etc. He has his athletes do jump exercises with a trap bar instead of oly lifts. It's given him better results without having to spend years teaching perfect form. He has a lot of vids and articles on the interwebs if you google his name.

[essential222]

Monday:


-Front Squats
8*60kg
5,5,5,5,5,5,5*100kg

-DB Rows
10,10,10,10,10*50kg


-Weighted Chins
5,5,5,5,5*BW+20kg


-Weighted Dips
8,8,8,8,8,8*BW+20kg

-Bit of volume today, nursing knee and heavy squats wasn't on the cards, missed typing up last 3 workouts and cant remember what I have done now, on friday I went up to a 1RM deadlift of 210KG though.

[toad1]

Not to hijack the thread, but if you're having trouble with cleans, you should really look into alternate exercises. The oly lifts are very specialized and unless you have nearly flawless form, they won't do you any good. Joe Defranco trains scores of professional football players, MMA fighters,etc. He has his athletes do jump exercises with a trap bar instead of oly lifts. It's given him better results without having to spend years teaching perfect form. He has a lot of vids and articles on the interwebs if you google his name.


yeh i don't do cleans that often because of that, i don't have a trap bar at my gym but that does sound like a good idea.

[essential222]

Tuesday:


-Power Cleans into OH press
3,3,3,3*60kg
1,1,1,1,1,1*80kg
1,1,1,1,1*90kg


-Power Cleans into Front Squats ATG
1,1,1,1,1,1,1,1*100kg


-Power Cleans
1,1,1,1,1,1*100kg


-Chins
10,10,10,10*BW

-Have a one hour conditioning session in an hour so didnt go too crazy, cleans into press felt awesome, real explosive, gonna do them more often, nothing really major to report here

[essential222]

Wednesday:


-Power Cleans into OH press
3,3,3,3,3*60kg
1,1,1,1,1,1*80kg
1,1,1,1,1*90kg
1*95kg


-Power Cleans
1,1,1,1,1*100kg


-Back Squat ATG
1,1,1,1,1,1*140kg


-Weighted Chins
6,6,6,6,6*BW+20

===>Superset with:<===

-Weighted Dips
8,8,8,8,8*BW+20

===>Superset with:<===

-Glute Ham Raises
8,8,8,8,8*BW



-Knee still a bit shakey so nursing it, 140 singles felt hard =(, bit of upper and lower, got a huge pump out of the dips and chins.

[essential222]

Wednesday:


-Power Cleans into OH press
3,3,3,3,3*60kg
1,1,1,1,1,1*80kg
5,5,5,5,5,5*60kg



-Bench Press
6,6,6,6,6,5*100kg


-BB curls (lol)
8,8,8,8*50kg




-Got rugby later so took it easy, more cleans into OH press, really love this movement lately, lights up the shoulders and feels more natural than a strict press or push press from shoulders,

Working on bench for with lower weight since its a bad lift + some lolcurls

[essential222]

Sunday:


-Power Cleans into OH press
3,3,3,3,3*60kg
3,3,3,3,3,3,3,3,3,3*80kg


-Back Squat ATG
3,3,3,3,3,3,3,3,3,3*130kg


-Weighted Chins
3,3,3,3,3,3,3,3,3,3*BW+30kg

-10 sets of three was the nature of yesterdays game, coulda gone heavier on the chins, everything else felt good, squats i seem to be struggling but knee was ok

[essential222]

Monday:


-Power Cleans into OH press
3,3,3,3,3*60kg



-Bench Press
3,3,3,3,3,3,3,3,3,3*110kg


-Weighted Dips
8,8,8,8,8*BW+20kg

-Weighted Chins
6,6,6,6,6*BW+15kg
8,8,8,8,8*BW

-light session on the OH press to warm up and into some form work on the bench, getting my groove for the wider grip now, the rest is pretty normal, back was pretty fried from yesterday

[essential222]

Tuesday (Vanity Day):


-BB curls super strict
8,8,8,8,8*45kg

Superset With:


-DB Row
8,8,8,8,8*50kg


-Tricep Pushdowns
8,8,8,8,8*max stack ~85kg

SuperSet With:


-Deadlifts
5,5,5,5,5*140kg

-~1hour conditioning at rugby practice

-We got a hiding in the weekend at rugby, played horrible horrible rugby, we have one of the best defences in the comp and we dropped of tackles and dropped balls like nothing else, so I knew we were in for a bollocking at training tonight so I took it easy and did a bit of a vanity day haha,

Half way through I felt guilty and dropped in some light speed pull deads to balance out the phaggotry in my workout that it had been until then :P

[essential222]

Wednesday (Lower + power):


-PowerClean Push-Press
3,3,3,*60kg
3,3*80kg
1,1,1*90kg
1,1*95kg
1,1,1,1,1,1,1,1,1,1*100kg (Nice 5kg PR, managed to smoke 10 singles too :D)



-Back Squat ATG
3,3,3,3,3,3,3,3,3,3*140kg


-Jump Squats ATG
3,3,3,3,3,3*60kg

SuperSet With:

-Glute Ham Raises
8,8,8,8,8,8*BW

~25minutes stretching and foam rolling

-Awesome session today, was so focused it was amazing, couldn't stop moving from the minute i got in there, must have looked like I was on crack or something haha! The cleans into press felt amazing, loving that movement lately the 100's felt great and powerful,

Didnt go too crazy on squats dont want to aggravate the knees at this point, the supersets of jump squats and GHR's was awesome, soon the GHR's ill have to start adding a little resistance :D

[toad1]

[center][color=green][B]Tuesday (Vanity Day):





most important work out off the week if you ask me. good to see the cleans are still flying.

[essential222]

Thursday (Upper power/hyper):


-Bench Press
3,3,3,*60kg
3,3*80kg
3*100kg
3*110kg
1,1,1,1,1,1,1,1,1,1*120kg



-Weighted Chins
3,3,3,3,3,3,3,3,3,3*BW+30kg
8,8,8,8,8,8*BW


-DB Shrugs
10,10,10,10,10,10*50kg DB's

SuperSet With

-Weighted Dips
8,8,8,8,8,8*BW+20

~25minutes stretching and foam rolling

-Good session, bench felt good, im still getting used to a wider grip, I used to be a strict close grip presser, mine still pretty close but now pinkies are on the ring, tryna cut the rom a bit haha, everything else was good, back is def getting stronger with the volume

[essential222]

Tuesday: (Lower Power/Hyper+vanity):

-Deadlift
10*60kg
8*100kg
3*140kg
3*180kg
1*200kg
1*220kgSICK PR!
3,3,3,3,3,3,3,2*180kg

-OverHead Press
8,8,8,8,8*60kg

-Glute Ham Raise
10,10,10,10,10,10*BW

-BB Curls <<<Superset with>>> -BB Skullcrusher
6,6,6,6,6*50kg 6,6,6,6,6*50kg

~25minutes stretching and foam rolling

Awesome PR on the Deadlift, I hit 220kg a few months ago but havnt deadlifted since so this was awesome, hit 200kg smooth and fast so thought **** it, and went for the 5 plates, really really stoked :D,

Then went into some GHR's for ham work and some OH strict press with the good old vanity superset for something to kill some time, legit workout

[essential222]

Wednesday: (Upper Power/Hyper):

-Bench Press
10*60kg
5*100kg
3,3,3,3,3,3,3,3,3,3*110kg

-Weighted Dips
5,5,5,5,5*BW+30kg

-Weighted Chins
4,4,4,4,4,*BW+30kg

-ATG Front Squats
5,5,5,5,5*100kg

~25minutes stretching and foam rolling

Solid day, starting to find my groove on the pressing, still needs alot of work, some reps feel amazing and super easy while others were a grind, just with slightly diff bar paths.

[essential222]

Monday: (Upper Power/Hyper+vanity):

-OH Strict press
10*20kg
5,5*40kg
5,5*60kg
3,3,3,3,3,3,3,3,2*70kg


-Chin Ups
8,8,8,8,8,8,8,8*BW

-Bench Press
6,6*60kg
5,5,5,5,5,5*100kg

-Barbell Row
8,8,8,8,8*100kg

~25minutes stretching and foam rolling

More pressing form work, starting to feel good now, some heavy OH presses so as to not burn out on volume before benching

Im gonna workout a new plan of attack for my offseason which i am into now, ill either go back to 5/3/1 or do what I am doing now with some tweaks, 3 days lower two days upper

[toad1]

nice PR on the deads.

[essential222]

Tuesday: (Lower Power/Hyper+vanity):

-Deadlift
6*60kg
5*100kg
5*140kg
2*180kg
1*200kg
1*220kg
3,3,3,3,3,3,2*180kg


-Standing Calve Raises
8,8,8,8,8,8*140kg

-Back Squat
6*60kg
5,5,5,5,5,5*100kg

-Glute Ham Raise
8,8,8,8,8,8*BW

~25minutes stretching and foam rolling

Matches last weeks Deadlift PR so stoked that it wasnt a fluke, pretty standard workout, still deciding what to do for my lower days, im gonna make squatting the main low rep lift 2 days a week and deadlifting the third, just gotta decide on what to do for the accessory work

[essential222]

Wednesday: (Upper Power/Hyper):

-Overhead Press strict
6*20kg
5,5,5*40kg
5*60kg
3*70kg
1*75kg
1*80kg
1*85kgPR!
5,5,5,5,5*60kg (After the hang cleans)


-Hang Clean+Press
3,3,3,3,3,3,3,3,3,3*85kg


-Weighted Dips
6,6,6,6,6*BW+30kg

-Weighted Chins
4,4,4,4,4,4*BW+30kg
8,8,8,8,8*BW

~25minutes stretching and foam rolling

Worked up to a little PR on OH press, then moved into some hang cleans+press to overload the delts with some more reps, the dips felt awesome and the chins are improving, had a HUGE pump

[essential222]

Monday: (Lower Power/Hyper):

-Back Squat
5,5*60kg
3,3*100kg
2*140kg
1*150kg
1*160kg
1*170kg
3,3,3,3,3,2,2,2*140kg

-Clean and Press
5,5*60kg
3,3*80kg
1*90kg
1,1,1,1,1,1,1*100kg

-Glute Ham Raise
10,10,10,10,10,10*BW

-Standing Calve Raise
5,5,5,5,5,5*160kg

~25minutes stretching and foam rolling

Solid day, squats are feeling better, gonna hit them twice a week monday and friday with deadlifting on wednesday, failed on 175kg, singles at 100kg clean and press felt easy, went for 105kg after 7 singles and failed lol, shoulda tried earlier.

[essential222]

Tuesday: (Upper Power/Hyper):

-Flat Bench press
5,5*20kg
5,5*60kg
3*100kg
2*110kg
1*120kg
1*130kg
1*135kg (small assist from spotter)
3,3,3,3,3,3,3,3,3,3*110kg

-DB Rows
8,8,8,8,8*50kg

-Weighted Dips
8,8,8,7,6,6*BW+30kg

-Weighted Chins
4,4,4,4,4,3*BW+30kg

~25minutes stretching and foam rolling

Good upper session, dips are feeling really strong, hopefully ill get BW+2 plates for 6 reps within a month, chins comming along well and bench is slowing moving, slowly adjusting grip to get used to wider and really emphasising technique.

[essential222]

Wednesday: (Lower Power/Hyper):

-Deadlift
5,5*60kg
5,5*100kg
3,3*140kg
2*180kg
1*200kg
1*220kg (Huge grind, didnt feel good)
3,3,3,3,3,3,3,3,2,2*180kg

-Standing Calve Raises
5,5,5,5,5*160kg

-Glute Ham Raises
10,10,10,10,10*BW

~25minutes stretching and foam rolling

The 220kg was a huge grind didnt feel too great, was hoping to add some weight to the PR today but I could tell I wasnt there during the warm up, everything else was legit, knees are feeling better now thatm im smashing the foam rolling and stretching again

[essential222]

Thursday: (Upper Power/Hyper):

-OH press
5,5*20kg
5,5*40kg
3,3*60kg
2*70kg
1*75kg
1*80kg
1*85kg ( PR )
1*87.5kg Missed
3,3,3,3,3,3,2,2,2*70kg

-Weighted Dips
8,8,7,7,7*BW+30kg

-Weighted CHins
5,4,4,4,4*BW+30kg

-Kroc Rows
15,12,12,10*50kg

~25minutes stretching and foam rolling

Hit a small PR on OH press which surprised me, I have had real bad DOMS all week from every exercise this week, strange, missed the 87.5kg not even close,

Dips feeling really strong again today, decided to do kroc rows at the end of my upper days and just go all out[/color]

[essential222]

Monday: (Lower Power/Hyper):

-Clean and press
5,5*60kg
3,3*80kg
2*90kg
1*100kg
1*102.5kg ( PR! )
1*105kg (Miss)
1*105kg (Miss)
1*105kg (Miss)
1*105kg ( PR! )
1,1,1,1,1*100kg


-ATG Squat
5,5*60kg
3,3*100kg
3*140kg
1*150kg
1*160kg
1*170kg
1*175kg (Miss)
3,3,3,3,3,3,2,2*140kg

-Glute Ham Raises
10,10,10,10,10*BW

~25minutes stretching and foam rolling

Good PR on the Clean and Press, think i still have some more in me, Squats were ok, bombed under 175kg, was not even close, that will teach me for slacking and missing a lower day last week haha

[essential222]

Tuesday: (Upper Power/Hyper):

-Flat Bench Press
5,5*60kg
3,3*100kg
3*110kg
1*120kg
1*130kg
1*135kg
1*140kg (Miss)
5,5,5,5,4,3*110kg

-Weighted Chins
3,3,3,3,2,2*BW+40kg

-Weighted Dips
5,5,5,4,4,3*BW+40kg

-Kroc Rows
16,13,12*50kg

~25minutes stretching and foam rolling

Nice day on the bench, felt strong, just missed 140kg, had some spotter assist, 135kg was alot easier, the reps at 110kg were strong, will go heavier on these next week to stay ~3 reps,

Went heavier on dips/chins, gonna stick at this weight for awhile until i get sets of 8 on dips and 6 at chins, triceps were fried after the 5 rep benching

[essential222]

Wednesday: (Lower Power/Hyper):

-Deadlift
5,5*60kg
5,5*100kg
5*140kg
3*180kg
1*200kg
1*220kg
1*225kg ( PR **** YEAH!)
3,3,3,3,3,3,3,2*180kg

-ATG Squat
8,8,8,8,8*100kg

-Standing Calve Raises
8,8,8,8,8*140kg

~25minutes stretching and foam rolling

BOOOOOOOMMM! Big 5kg PR on the deadlift, had some good fellas cheering me on and went for it hard, slow grinding rep, no hitching or loss of momentum so happy as!

Some rep squats and calves after and foam rolling to wind down, still amping from PR as I sit here and eat Oyako Don and Sushi!

[essential222]

In the next few days I will have some progress pictures that I am very very happy with :D

[Bignik92]

your very strong mate and you got them aesthetics o.O

[essential222]

Thursday: (Upper Power/Hyper):

-OH Press
5,5*20kg
5,5*40kg
5*60kg
2*70kg
1*80kg
1*85kg (Miss)
3,3,3,3,3,3,3,2,2,2,2,2,2,1,1,1*70kg

-Side DB raises
8,8,8,8,8*12.5kg

-DB Curls
8,8,8,8,8*20kg

-Chins
8,8,8,8,8,8*BW

~25minutes stretching and foam rolling

Wierd mood today, literally camped in the OH press rack for 35minutes until I was spent haha, then did some random **** cos I felt like it!

[essential222]

Friday: (Lower Power/Hyper+vanity):

-Clean and Press
5,5*60kg
3,3*80kg
1,1,1,1,1,1,1,1,1,1,1,1*100kg

-ATG Back Squat
5,5*60kg
5,5*100kg
3*140kg
1*150kg
1,1*160kg
2,2,2,2,2,2*140kg


~25minutes stretching and foam rolling

Not a great workout, ate nothing all day and was bombed, squats I struggled big time with, cleans felt ok

[nicole61]

Hi Everyone ,

This is Nicole Anderson am new to this forum . I would like to say about Fitness of Rugby. The most important thing's are Nutrition,health,stamina and concentration . This can make Rugby most succeed in the competition.


__________________________________________________ ____________________________
Discover the hidden source of targeted traffic that unearths eager* buying customers, drives them straight to your site, and literally explodes your profits almost overnight at just simple click unique article wizard. (http://uniquearticlepro.com/)

[essential222]

Monday: (Lower Power/Hyper+vanity):

-Clean and Press
5,5*60kg
3,3*80kg
1*100kg
1*105kg
1*110kg (miss)
1*110kg
1*112kg (miss)
1*112kgMassive PR +7kg!
1,1,1,1,1,1,1,1,1,1,1,1*105kg+5KG on repetition singles

-ATG Back Squat
5,5*60kg
5,5*100kg
3*140kg
1*150kg
1*160kg
1*170kg
1*175kg (miss but very close)
3,3,3,3,3,3,3*140kg

-Glute Ham Raises
10,10,10,10,10*BW

~25minutes stretching and foam rolling

Massive PR on clean and press! really stoked added 7kg to last PR, squats are still meh, need to sleep better I have been running on 6hrs sleep and 8 hour physical labouring at work everyday for past few weeks, its making a difference.

[scott_donald]

da i am still amazed that you are keeping all this volume up during the season and still PRing...

very impressed indeed...

[essential222]

da i am still amazed that you are keeping all this volume up during the season and still PRing...

very impressed indeed...

We finished 3 weeks ago :D,

New PR inc when I write this up, after I eat my japanese dinner PWO haha

[essential222]

Tuesday: (Upper Power/Hyper+vanity):

-Bench Press
5,5*60kg
3,3*80kg
5*100kg
3*120kg
1*130kg
1*140kg (spotter touched it, so I raged)
1*140kg (Clean and a 5kg PR, ****ing stoked to hit three plates :D)
5,4,4,4,4,4*115kg+5KG on repetition set

-Weighted Chins
4,4,4,3,3,3*BW+35kg

-Weighted Dips
6,6,5,5,5,5*BW+35kg

~25minutes stretching and foam rolling

Finally broke the 140kg, 3 plate bench, I got it before rugby but I was 5 kilos heavier and got some spot assist, this time I got it clean, first attempt the spotter just put fingers on it, I wasnt happy with it, set up again and crushed it!

[monatu]

dude your volume is ridiculous hahah

is that 6 sets at 115 AFTER a 1 rep max?

beast

[essential222]

dude your volume is ridiculous hahah

is that 6 sets at 115 AFTER a 1 rep max?

beast

Yeah I normally work up to a max everyday on the given exercise then back off for 8-10 sets of triples,

But I underestimated how much stronger im getting on bench so got more reps than expected :D

[Dom_88]

Mate, I admire your work ethic. It's insane!

[scott_donald]

your lucky... my season start on the 21st...

we only have one preseason game though on 15th...

still not in mood yet...

whats your goals for the off season???

[essential222]

Wednesday: (Lower Power/Hyper+vanity):

-Deadlift
5,5*60kg
5,5*100kg
5,3*140kg
5,5,5,5,5,4,3,3*180kg

-Farmers Walk 50kg Dumbbells
5,4,4,4,3,2 (Laps around Gym)

-Back Raises
8,8,8,8,8,8*BW+30kg

~25minutes stretching and foam rolling

Lower back was feeling fried so didn't work to max today, just got some quality rep work in, Farmers walks will become a permanent fixture on wednesdays and I will go with back raises and do GHR's on my squat day.

[essential222]

your lucky... my season start on the 21st...

we only have one preseason game though on 15th...

still not in mood yet...

whats your goals for the off season???

Get strong as **** basically, I have thrown the weight targets out the window since it discourages me from eating clean and making slow quality gains because its hardwork to outrun my metabolism, So I will slowly gain weight but want the gains to be quality,

I want to get deadlift to 240KG, ATG Olympic squat to 200kg and Bench to 150kg, Clean and Press would love to get to 140kg but yeah see how we go,

I am gonna start conditioning in summer too this year, was way too unfit last year, and gotta keep up dem aesthetics :P

[essential222]

Thursday: (Upper Power/Hyper+vanity):

-Standing Press
10,10*20kg
5,5*40kg
3,3*60kg
1*70kg
1,1,1*80kg
3,3,3,3,3,3,2,2*70kg

-Flat DB press
8*20kg's
6*30kg's
5*40kg's
5,5*50kg's
5,5,5,4,3*45kg's

-BB Row
8,8,8,8,8,8*120kg

-Chins
10,10,10,10,10*BW

-Calve's on Leg Press
10 reps between most exercises*100kg

~25minutes stretching and foam rolling

Pretty solid day, experimenting with grips on the overhead pressing, woukld not have made 85kg if had attempted it, messed around with flat DB press, dont like it, back to dips :D.

[beertank23]

Farmers Walks are good brah.

I only started them like a month ago, i'm up to 40kg dumbells, I walk 3 20-30m circuits.

[toad1]

impressive lifting as ever nice bench pressing. I'm stuck under 130kg and it's getting really annoying as i can get decent reps out at around 120kg. hate my shoulders.



your lucky... my season start on the 21st...

we only have one preseason game though on 15th...

still not in mood yet...

whats your goals for the off season???


just a quick thread hi-jack, might see you in the 2s on the 21st. my first game is tomorow and i can't wait.

[essential222]

Hey guys got banned for a week for misc antics haha,

Some quick bullet points on PB's from the week,

*180kg Back Squat
*140kg Front Squat
*145kg Bench
*120kg Clean & Press
*230kg Deadlift

YEAH BUDDY!

[essential222]

Quick progress shot, more to come later

http://i37.tinypic.com/2847y0.jpg

[essential222]

Paintlol is to hide Penor outlines through boxxers haha,

http://i37.tinypic.com/2r62z3c.jpg
http://i36.tinypic.com/2ldkqxy.jpg
http://i34.tinypic.com/2ia8zfr.jpg
http://i36.tinypic.com/j5wnr8.jpg

[monatu]

**** rugby...take up bodybuilding hahah

[essential222]

**** rugby...take up bodybuilding hahah

Haha cheers bro, with my height im gonna give it a few more years to stack some mass on before considering that haha

[essential222]

In a rush, quick cliffs of last few days,

150kg bench attempt, missed - slight spot

135kg power clean, achieved, shooting for 140kg now

BW+45kg reps with dips and chins

[scott_donald]

looking good in the avi and destroying the weights...

dammit... makes me actually want to lift right now...

[essential222]

Ill get back to writing my workouts up properly tomorow,

yesterdays workout was powercleans up to 135kg then like 15 at 130, 10x3 190kg deads and 4 sets of 3 laps farmers walks with 50kg DB's

Today cleaned again up to 120kg for a few reps, overhead press up to 85kg, then tripples at 70, bent over bb rows 5x6 140kg and then spent like 30mins learning snatchs which i have never done,

Got a video of an 85kg snatch on my first 30mins ever learning them so pretty happy,

ill try embed

<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/EQwZ8WgTXqE?fs=1&amp;hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/EQwZ8WgTXqE?fs=1&amp;hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>

Excuse terrible phone quality

EDIT : http://www.youtube.com/watch?v=EQwZ8WgTXqE incase of embed fail

[beertank23]

EQwZ8WgTXqE

[scott_donald]

your hips rise far too fast... you are really muscling that up with strength rather than technique -

aU8duWmbwVI

good technique for a weight that is light for him...

[essential222]

Thanks, yeah I could quite happily throw 110kg+ up in the snatch grip above my head right now, its the catch that ****s me, normally I dont get it set back enough overhead and ditch it foward,

Question, should i ride it down if I catch higher then squat out of it or just go from the catch, my overhead squat is what is holding me back at the moment i think, that and the obvious lack of technique lol

EDIT same deal with my clean? hips too fast, and lack of hip extension? this is 30kgs below my max though

oHTGh4A3FWw

[thecolminator]

Subbed, good stuff bro

[essential222]

Thursday

-Push Press
3,3,3*60kg
3,3*80kg
3,3,3,3,3,3,3,3*90kg
1,1,1*100kg


-OverHead Press
6,6,6,6,6*60kg

-Barbell Rows
6,6,6,6,6,6*140kg

-Super Wide chins
8,8,8,8,8,8*BW

-Between every other set I was doing singles of 80kg snatches

~25minutes stretching and foam rolling

Been real slack filling this in, few updates, havnt hit any PR's in the last two weeks, really stagnated, just gotta push through the fatigue and come out better adapted,

I am now eating 90% paleo, gotta say i feel alot better, used to feel really queezy after most big meals, no trouble anymore, energy doesnt seem to be affected much, eating over maintanence cals though.

Next few weeks expect some crazy ****, gonna go balls in C&P style and just crush it old school heavy lots of volume and frequency.

[essential222]

Monday:

-Snatch
3,3,3*40kg
3,3,3*60kg
2*70kg
1,1*80kg
1*90kg
1*100kg Big PR
1,1,1,1,1,1,1*90kg

-DB Curl and Press
3,3,3,3,3,3,3,3,3,3*30kg (3 with each hand counts one set)

-Squat
5,5,5*60kg
5,5*100kg
3,3*120kg
2*140kg
1*150kg
1*160kg
1*170kg
1*180kg
4,4,4,4,4,4,4,4,4,4*140kg

~25minutes stretching and foam rolling

Pretty legit session, the paleo eating is still going well, feeling great, just need to clean it up a bit, and eat more, strong day, hit a PR on snatch which I was happy about, heavy DB curl and Press for some C&P madness and the squats were strong, equaled my squat PR.

[essential222]

Tuesday:

-Overhead Press
3,3,3*40kg
3,3,3*60kg
2*70kg
1*80kg
3,3,3,3,3,3*90kg (Push Press)

-Squat
5,5,5*60kg
5,5*100kg
3,3*120kg
2*140kg
1*150kg
1*160kg
1*170kg
3,3,3,3,3,3,3,3,3*145kg

-Weighted Chins
4,4,3,3,3,*40kg

-Weighted Dips
6,6,6,6,6*40kg

-BB Curl and Press
6,6,6,6,6,6*50kg (Used as a finisher)

SS With

-DB Row
12,12,12,12*50kg (Used as a finisher)


Good session, didnt go as heavy on the one RM on squats but got more weight on my tripples, bench was taken and i CBF waiting so overhead pressed instead, was feeling brave so went bat**** crazy at the end and did some finishers/cardio haha

[scott_donald]

loving the Weight and volume... seem to be doing very well this off season!!!

[essential222]

Wednesday:

-Deadlift
5,5,5*60kg
5,5,5*100kg
5,5*1400kg
3,3*180kg
1*200kg
1*235kg miss
1*230kg miss
3,3,3,3,3,3,3,3*195kg

-Squat
5,5,5*60kg
5,5*100kg
3,3*120kg
2*140kg
3,3,3*150kg
3,3,3,3,3*140kg


Was burned out hard today, big day at work, I am a scaffolder so most days I spend a good portion of it carrying heavy steel and fittings around, tried all the tricks in the book to get focused, smashed a load of caffiene which helped, deads pissed me off.

So went heavier on my tripples to compensate for missed singles, didnt go for true max on squat today, felt like just had to get in and get some good work in then get out and eat/rest.

[essential222]

Monday:

-Deadlift
10*60kg
8*100kg
3*140kg
3,3*180kg
1*200kg
1*220kg
1*230kg (Would have had 235kg if had gone for it)
3,3,3,3,3,3,3,3,3*200kg

-Farmers walk with 50kg DB's
5,5,5,4,3*There and back gym lengths ~40m

-One arm Db curl and press
3,3,3,3,3,3,3,3,3*30kg

~25minutes stretching and foam rolling

Getting alot stronger on the reps for deadlifts in tripples, max is slowly moving, my knee's are killing me from spending 3 days this weekend walking up and down ridiculous mountains chasing pigs and goats so deadlifted instead of squating

[essential222]

Tuesday:

-Bench
8,8*60kg
6,6*80kg
5,5*100kg
3*110kg
1*120kg
1*130kg
1*140kg
1*145kg
3,3,3,3,3,3,3,3*120kg

-Weighted Chins
4,4,3,3,3,*40kg

-Weighted Dips
6,6,6,6,6*40kg

-Barbell Rows
4,4,4,4,4,4,4*160kg

-Wide Grip Chins
****loads

~25minutes stretching and foam rolling

First time benching in awhile, im pretty damn sore across the pecs after haha, decent enough workout

[essential222]

Monday:

-Deadlift
10*60kg
8*100kg
3*140kg
3,3,3,3,3,3,3,3,3*180kg


-Farmers walk with 50kg DB's
5,5,5,4,3*There and back gym lengths ~40m

-Calve on leg press
12,12,12,12,12,12*12plates

-Wide Grip Chins
****loads

~25minutes stretching and foam rolling

Lower back was carmping hard so went lighter for speed tripples on deadlift, still pretty hard work though.

[AlanApe]

Impressive lifting stats, especially mid season. I'm impressed you can get a decent workout in day after a match.

Bet you can hit the ruck with some ferocity!

Good thread this. Keep it up and good luck.

I'm out fr a few months after shattering my right ankle in a tackle two weeks ago. That also means some weeks off the gym as well. That is a downer.

[essential222]

Impressive lifting stats, especially mid season. I'm impressed you can get a decent workout in day after a match.

Bet you can hit the ruck with some ferocity!

Good thread this. Keep it up and good luck.

I'm out fr a few months after shattering my right ankle in a tackle two weeks ago. That also means some weeks off the gym as well. That is a downer.

Its Offseason now bud, otherwise I wouldn't queit be training with the same frantic approach,

Quick update :

Friday I went in at 6:30am was the only time slot I had availible to lift that day, almost killed me

-Deadlift up to 230kg 1RM
-Tripples at 180kg 10 sets

-Farmers Walks with 50kg DB's
-****loads

-Wide Grip Chins
-****loads,

Went in Saturday to a gym in the city while i was down there and did some bench tripples into weighted chins and dips,

I was looking absolutely ****ing huge in there on saturday, I had a huge carb up consisting of KFC and Burger king of epic proportions on friday and in the morning, got the most insane pump I have ever had, after a couple weeks of steady depletion it made me realize how important the refeeds are.

[essential222]

Monday:

-Deadlift
10*60kg
8*100kg
3*140kg
3*180kg
1*200kg
1*232.5kgSICK PR!
3,3,3,3,3,3,3,3*200kg

-Farmers walk with 50kg DB's
5,5,5,4,3*There and back gym lengths ~40m

-Super Wide Chins
8,8,8,8,8,8*BW

~25minutes stretching and foam rolling

2.5kg PR on the deadlift, I have failed on 235kg twice so I wanted to leave on a high note so went 232.5, was a slow grinding rep but once I got it off the floor was smooth sailing

[essential222]

Tuesday:

-Bench Press
10*bar
8,8*60kg
5,5*80kg
3,3*100kg
3*120kg
1*140kg
1*147.5kg PR!
3,3,3,3,3*120kg

-Weighted Chins
5,5,5,5,4,4*30kg+BW

-Weighted Dips Chins
8,8,8,8,8,8*30+BW

-Barbbell Row
5,5,5,5,5,5*160kg

~25minutes stretching and foam rolling

Another 2.5kg PR on bench, was slow and hard, not very tidy, still pushing heavy on everything else, lightened up on dips and chins today to get a few extra reps

[scott_donald]

dam... strong benching indeed...

almost the 150 mark...

[essential222]

dam... strong benching indeed...

almost the 150 mark...

Almost, still a few weeks away yet, your bench is huge dude I am impress for someone with long arms.

[essential222]

Wednesday:

-Deadlift
10*60kg
8*100kg
3*140kg
3*180kg
1*200kg
1*230kg
3,3,3,3,3,3,3,3*180kg

-Farmers walk with 50kg DB's
5,5,5,4,3*There and back gym lengths ~40m

-Barbbell Complex (3 times)
6*dead, 6*clean, 6*row, 6*Frontsquat, 6*OH press, 6*BackSquat*50kg

~25minutes stretching and foam rolling

Lighter DL day, more farmers, and some complex's just to get a bit of conditioning going

[essential222]

Thursday:
-OverHead Press (strict)
10*Bar
8,8*40kg
5,5*60kg
2*80kg
3,3,3,3,3,3,3,3*70kg

-Barbbell Rows
5,5,5,5,5,5*160kg

-Super Wide Chins
8,8,8,8,8,8*BW

~25minutes stretching and foam rolling

Solid day, busted my ass on OH press then into some heavy ass rows

EDIT: I am consistantly gaining lean mass while im on my 'cutting' diet lolwat, less than 100g carbs a day and **** load of protein and fat, not counting cals atm though but would be less than before and im gaining faster, only thing i can think of is that im digesting my food better or something

[scott_donald]

still huge volume especially the pulls!!!!

[essential222]

Forgot to post up fridays session,

Deadlift tripples at 180kg, close grip bench 5*6 @ 100kg, and two sets of tripples at 120kg

[essential222]

Monday: (Lower Power/Hyper+vanity):

-Deadlift
10*60kg
8*100kg
3*140kg
3*180kg
1*200kg
1*235kgSICK PR!


-Deadlift and carry ~5meters rack it then back 5m
3,3,3,3,3,3,3,3*180kg

-OverHead Press
8,8*60kg
3,3*70kg
1*80kg
1*85kg
1,1,1,1,1,1*80kg
3,3,3,3,3*70kg

-Farmers walk with 50kg DB's
3,3,3,3,3,3*180kg

~25minutes stretching and foam rolling

Huge deadlift PR felt amazing to hit the 235kg, went up quickly too, then did deadlift and carry around 5m into the rack pins, then jump over the bar and carry back, some chaos and pain hooliganism right there

EDIT : Feeling inspired to see some back pictures after that PR, seems like lower and upper thickness is comming along well with the consistant heavy deads and farmers

http://i55.tinypic.com/8yiasy.jpg
http://i52.tinypic.com/30sf1xt.jpg

[essential222]

Tuesday

-Close Grip Bench Press
10*bar
8,8*60kg
5,5*80kg
3,3*100kg
3*120kg
1*130kg
1*140kg PR!
3,3,3,3,3*120kg


-Weighted Dips
6,6,6,6,6,6,6*BW+40kg

-Weighted Chins
4,3,3,3,3,3,3*BW+40kg

-Barbell Rows
5,5,5,5,5,5*160kg

-Wide Chins
6,6,6,6,6,6*BW super strict

~25minutes stretching and foam rolling

Went close grip on the pressing today as I want to incorporate more carry over into my other lifts from the tricep strength, and wow was I surprised, 140kg went up smooth and fast, didnt want to go heavier because my training partner has a cast on his arm for a month and I didn't wanna have him spot more than we couldn't handle with me + one hand lol, 145kg would have been easy though,

Strange that my close grip is so close to my normal

[scott_donald]

haha you are similar to me...

oh well cant complain use the strong triceps!!!!

[essential222]

Thursday

-OverHead Press
10*Bar
8,8*40kg
5,5*60kg
2*80kg
1*85kg
1,1,1*80kg
3,3,3,3,3,3,3,3*70kg


-Weighted Dips
6,6,6,6,6,6,6*BW+40kg

-Dumbbell Rows
15,15,15*50kg

-Wide Chins
6,6,6,6,6,6*BW super strict

~25minutes stretching and foam rolling

Pushed alot of volume through the overhead press today, I big goal for me is to get to 225lbs/100kg strict overhead press, I havnt set a time constraint for it but the way I am gonna do it is by getting my triceps strong as hell and combining alot of strict+push pressing.

[essential222]

Yesterday I did deads up to 220kg max, then 10+ singles at 200 and called it a day, was feeling really gassed.

[sekaonayr]

haha holy ****....

[nickdavid]

Monday: (Lower Power/Hyper+vanity):

-Deadlift
10*60kg
8*100kg
3*140kg
3*180kg
1*200kg
1*235kgSICK PR!


-Deadlift and carry ~5meters rack it then back 5m
3,3,3,3,3,3,3,3*180kg

-OverHead Press
8,8*60kg
3,3*70kg
1*80kg
1*85kg
1,1,1,1,1,1*80kg
3,3,3,3,3*70kg

-Farmers walk with 50kg DB's
3,3,3,3,3,3*180kg

~25minutes stretching and foam rolling

Huge deadlift PR felt amazing to hit the 235kg, went up quickly too, then did deadlift and carry around 5m into the rack pins, then jump over the bar and carry back, some chaos and pain hooliganism right there

EDIT : Feeling inspired to see some back pictures after that PR, seems like lower and upper thickness is comming along well with the consistant heavy deads and farmers

http://i55.tinypic.com/8yiasy.jpg
http://i52.tinypic.com/30sf1xt.jpg

those striations in your lower back are SICK.. - someone get this guy a paper bag!

seriously though, you're doing good dude - keep it up!

*subbed

[essential222]

Quick updates,

Yesterday did my farmers and deads, attempted 240, not even close, next week,

Today close gripped to 140, tweaked my RC at work so didnt push it, dips+chins then home

[essential222]

Wednesday:

-Deadlift
10*60kg
8*100kg
3*140kg
3*180kg
1*200kg
1*220kg
1,1,1,1,1,1,1,1,1,1*200kg

-Farmers walk with 50kg DB's
5,5,5,4,3*There and back gym lengths ~40m

~25minutes stretching and foam rolling

Going to physio on monday, its been almost a month with no improvement on my quad, so gonna go see what I have torn and how bad it is, One thing is for sure, I cant deadlift three times a week like I can with squatting, today the 220 was a struggle, had a tonne of gas left in the legs but the lower back was burned hard

[scott_donald]

haha... yepo deads take out far more than squats...(lower back)

i guess you would have to lower the volume of each session...

[essential222]

Thursday:

-OH Press
10*20kg
8*40kg
5*60kg
3*70kg
1*80kg
1*85kg
3,3,3,3,3,3,3,3,3,3*70kg

-Weighted Chins
6,6,6,6,6,6*20kg

SUPERSET WITH

-Weighted close grip neutral chins
6,6,6,6,6,6*20kg

DB Rows
20,15,12,12*50kg

~25minutes stretching and foam rolling

Shoulder is palying up so gave dips a miss hit back hard

[essential222]

Friday session was a bit of a mixed bag, didnt deadlift to give the body a bit of a break,

So did ****loads of tripples with 60kg on the bar for curl and reverse grip press, then ****loads of heavy farmers walks,

Saturday played paintball with friends and got some good cardio and bruises in haha

[essential222]

Monday:

-Deadlift
10*60kg
8*100kg
3*140kg
3*180kg
1*200kg
1*240kgSICK PR!
5,5,4,4,3,3,3,3*200kg

-Farmers walk with 50kg DB's
5,5,5,4,3*There and back gym lengths ~40m

-Wide grip Chins
10,10,10,10,10,10*BW

~25minutes stretching and foam rolling

Today walking into the gym I just knew I was gonna crush it, getting amped for the PR I could feel the adrenaline flowing, literally ran to the bar jumped over a bench gripped and ripped that ****er, had more juice left in the tank, then thoroughly dominated the **** out of 200kg for easy reps, huge huge PR,

Went to the physio today, U tore part of my VMO about a month ago and the pain i still feel is the knotted scar tissue ****ing with ****, my god it hurts right now after an epic elbow massage.

This is the song responsible for my huge PR :P

iPW9AbRMwFU&ob=av3e

[ivan_drago]

hey brah
whats ur diet like?

[essential222]

Tuesday:

-Bench
10*20kg
8*60kg
6*80kg
5*100kg
3*120kg
1*130kg
1*140kg
3,3,3,3,3,3*120kg

-Weighted Dips
7,6,6,6,5,5*BW+45kg's

-Wide grip Chins
6,6,6,6,6,6*BW+20kg

SUPERSET WITH

-Close Grip Chins
6,6,6,6,6,6*BW+20kg

-DB Rows
12,12,12,10*50kg

~25minutes stretching and foam rolling

Knew today was gonna be hard, really hot day in sun working hard took it out of me, also my back workout today was really weak, I underestimated how much the heavy deads fatigued it last night, struggled hard on 140 bench, ****ing lammmmmeeeeeeeee

[essential222]

hey brah
whats ur diet like?

90% Clean atm high protein and fat low carb <100g a day, cutting atm though

[ivan_drago]

90% Clean atm high protein and fat low carb <100g a day, cutting atm though

Cheers.

nice journal

[nickdavid]

[size=4]Tuesday:

I underestimated how much the heavy deads fatigued it last night, struggled hard on 140 bench, ****ing lammmmmeeeeeeeee[/color]

looks like we both underestimated the amount of stress those deads put down. Keep doing your thing bro, it's looking good.

[essential222]

Cheers.

nice journal

Forgot to mention I have a higher carb day wednesday which is probably around 300-400g carbs,

and a cheat window of 3 hours friday night where I generally go ape**** and eat 5k calories haha, and sat/sunday one of the two is a refeed too

[nickdavid]

Forgot to mention I have a higher carb day wednesday which is probably around 300-400g carbs,

and a cheat window of 3 hours friday night where I generally go ape**** and eat 5k calories haha, and sat/sunday one of the two is a refeed too

That's when the KFC, McD's, Pizza etc come out is it? lol

[essential222]

That's when the KFC, McD's, Pizza etc come out is it? lol

We dont have any fast food chains in wanaka haha but yeah its not pretty man, last friday was a huge pizza, two burgers, two pieces of fish, big scoop of chips and 2l choc milk lol

[toad1]

awesom work on the deadlifts. can't wait to see you get above 240.

do you allways do do 10 8 3 3 1 1 for your deads.

[nickdavid]

We dont have any fast food chains in wanaka haha but yeah its not pretty man, last friday was a huge pizza, two burgers, two pieces of fish, big scoop of chips and 2l choc milk lol

LMAO - that's rough, dawg.

[scott_donald]

could easilly be the lower carbs affecting your training...

[essential222]

awesom work on the deadlifts. can't wait to see you get above 240.

do you allways do do 10 8 3 3 1 1 for your deads.

I go by feel for the stuff lighter than 180kg or so, just as much as it takes to hit my groove and feel warm and primed to pull, Heavier I start moving to singles until failure


could easilly be the lower carbs affecting your training...

Yeah I know haha, but I am not willing to accept any backwards progress, carbs or no carbs I am gonna move heavier weight lol

[essential222]

Monday:

-Deadlift
10*60kg
8*100kg
5,5*140kg
3*180kg
1*200kg
1*240kgEqualed PR!
5,4,4,4,3,3,2,2,2*200kg

-Donkey Calve Raise
10,10,10,10,10*100kg

-Farmers Walks (50kg DB's)
1,1,1*Gym length, out the door down the ramp and 50+m down the driveway then back up and through the gym, intense ****.


~25minutes stretching and foam rolling

Equaled the PR from last week so was super stoked, started taking the farmers to another level, my workmate is handy with a welder so we are getting some custom made farmers implements to load the ****ers up to 100K+, doing some big distances with the 50's outside and down+up a big ass hill haha,

A bit about my mindblowing weekend, Saw metallica and lamb of god live in auckland, the setlist blew my ****ing mind, check this out:


That Was Just Your Life
#
Cyanide
#
Ride The Lightning
#
Fuel
#
Fade To Black
#
Of Wolf And Man
#
All Nightmare Long
#
Sad But True
#
The Unforgiven
#
Orion
#
One
#
Master Of Puppets
#
Fight Fire With Fire
#
Nothing Else Matters
#
Enter Sandman
# Encore:
#
Am I Evil?
(Diamond Head cover) (Preceded by Suicide & Redemption snippet)
#
Phantom Lord
#
Seek & Destroy

ARE YOU ****ING KIDDING! Orion, phantom lord, ride the lightening, fight fire with fire, am i evil?... man i was so overwhelmed haha,

My diet suffered big time but **** was it worth it, tried to eat protein+fats but wasnt clean, im still 103kg so the damage wasnt too bad, and just as strong so bring it on!

[essential222]

Tuesday:

-Overhead Press
10*20kg
8*40kg
5,5*60kg
3*70kg
1*80kg
1*85kgEqualed PR!
3,3,3,3,3,3,3,3,3,3*90kg PUSH PRESS

-Weighted Dips
6,5,5,5,5*BW+50kgBig PR!

-DB Rows
20,16,15*50kg

-Wide Grip Chins
10,10,10,10,10*BW

~25minutes stretching and foam rolling

Epic PR in the Dips, feeling strong on those 110lbs/50kg+BW, Gonna overhead press twice per week for awhile and drop benching, give my RC a chance to come right, its been nagging me lately, also I want to make a serious push for 100kg strict press, BW was 101.8kg when stepped on the scales, gonna start encorporating a few more carbs as I am dropping weight a bit fast for my liking.

[essential222]

Wednesday:

-Deadlift and carry
Warm up to 180kg
1,1,1,1,1,1,1,1,1*180kg carry 5m rack it, turn around and carry back is one rep.


-Curl and Press
3,3,3,3,3+60kg

-Farmers Walks (50kg DB's)
5,5,4,4,3*Gym length there and back

-Single Leg calve press on leg press
10,10,10,10,10*6 plates

~25minutes stretching and foam rolling

Lower back was still gone from monday so dead some deadlift and carry, that **** is always fun, various other stuff to kill the lower body, my knee is still not up to squatting so working around that at the moment,

102kg, getting pretty lean now, def under 8% BF, got lower abb veins popping and striations in quads comming through

[essential222]

Quick update, long weekend, did a short session on saturday,

Skipped yesterdays workout to go on a big ass hike shooting rabbits, and played 2 hours of basketball in which I manage to strain my ankle, **** my finger and now my patella tendons feel like they have glass in them haha,

On the plus side I can jump really ****ing high, I amazed a few people considering i dont play or know anything about basketball haha, tonnes of denials on layups and ****, jumping to within a foot of the top of the backboard ftw.

Today was a CGBP session, worked up to single at 140kg, and tripples at 120kg, low rep dips with 50kg and some 140kg rows, My right shoulder is still beat up so i am gonna overhead press for awhile instead of benching, let it come right.

[essential222]

Sunday:

-Monster Truck tire Flip
7,6,5,5,4,4,3


Yo guys,

been pretty slack on the journal lately and will get back into it this week, few updates and points of interest,

We have a monster truck tire! this thing is a ****ing monster, the guy we got it from reckons the manufacturers specify it weighs 400kg+ but I don't think its that heavy, still damn big, got some vids to share of me flipping it today getting a feel for it,

I have decided to go away from my cut for a few weeks, im gonna introduce more carbs while still eating very clean to stack some more mass on now that I have BF at a good level, going to beast conditioning too so will need the cals for that,

Overhead press is now going to be a priority, bench pressing will take a back seat, by which I mean I might not even do a bench session at all each week, will use CGBP and floor presses as an assistance tool though,

Anyway here is a couple of videos,

My goofy ass talking smack for a few seconds showing the tire.
6fcUr-JjeOs

My first or second set with the tire:
REl33yWcCe0

And my last set notice how hard the last rep was lol
u8EevUPUyRU

[nickdavid]

NICE work on those tyre flips dude!

[essential222]

Monday:

-Deadlift
8*60kg
5,5*100kg
5*140kg
3*180kg
1*220kg
1*230kg<= Damn hard :(

-4inch Deficit Deadlift
3,3,3,3,3,3,3,3,3,3,3*180kg

-Power Clean Singles
1,1,1,1,1,1,1,1,1,1*110kg

-Monster Truck Tire Flip
5,4,3,3,3 times


Today was wierd,r eally really hot day at work took it out of me somewhat, ate alot more than normal today, i realised that I was not carb loading enough on my high carb days because I always look awesome on monday after the weekend, much fuller and bigger,

Also ate a fair ammount of bread today and my digestive tract reminded me why I don't, just doesn't go down well with me, so for this mini bulk it will be insanely clean with carbs comming in other forms, Knee is still no good so a real dynamic day after the deads,

Hopefully the deficit deads will stop me stalling off the floor.

[essential222]

Tuesday:

-Overhead Press
10*20kg
6,6*40kg
5*60kg
3*70kg
1*80kg
1*85kg
1,1,1*80kg
3,3,3,3,3*70kg
6,6,6,6*60kg

-Weighted Dips
5,5*45kg
8,8,8,8,8,8*20kg

SuperSet with:

-Weighted Chins
6,6,6,6,6,6,6*20kg

-Barbell Rows
8,8,8,8,8,8*140kg

SuperSet with:

-Bodyweight Chins
8,8,8,8,8,8


Only had 45minutes today to get in and have a shower then go to physio, so I made it count and made it hurt, almost zero downtime made for an intense experience, its actually easier to stay motivated and focused to just 'zerg' rush the workout haha, Really struggled on the 85kg press, need to work on shoulder mobility as I stuggle to get the bar into the correct position above my head and drive my body through to lock it out,

Quick update on my knees/patella, gonna go full force attack on them for three months, getting glucose injections into the tendons to restore the enzyme balance in within the tendon and try get some growth in them going, combined with a pretty intense mobility/foam rolling and icing program with alot of eccentric loading hopefully I can make a dent in the rehab

[essential222]

Quick Update guys,

Went to doctor today where I had glucose injections into my patella tendons and one of my quad tendons to try and set off the healing process for tendonitus, He said I was ok to go to the gym after so I went in and did 10x3 @180kg on deficit deadlifts, 8x3 @90kg Hang cleans and then 5x1 @110kg Power Clean singles,

My knee started locking up at the end, now i regret going haha, HUGE swelling and fluid in them and sore as ****, but at this stage I am willing to do anything to try and fix these ****ers.

[nickdavid]

Quick Update guys,

Went to doctor today where I had glucose injections into my patella tendons and one of my quad tendons to try and set off the healing process for tendonitus, He said I was ok to go to the gym after so I went in and did 10x3 @180kg on deficit deadlifts, 8x3 @90kg Hang cleans and then 5x1 @110kg Power Clean singles,

My knee started locking up at the end, now i regret going haha, HUGE swelling and fluid in them and sore as ****, but at this stage I am willing to do anything to try and fix these ****ers.

GREAT update - I'm guessing with the glucose injections, that is the only recovery method you're using for your tendons?

and how did you damage your tendons? Is it the heavy lifting? - Too much strength gained without giving your joints time to get stronger, or something else?

[essential222]

GREAT update - I'm guessing with the glucose injections, that is the only recovery method you're using for your tendons?

and how did you damage your tendons? Is it the heavy lifting? - Too much strength gained without giving your joints time to get stronger, or something else?

Nah far from it, I am ice massaging twice a day, doing alot of ITB foam rolling and mobility work focusing on hip flexors and glutes mainly, the ice is just to get me through the day since now they are at the point of walking at work hurts, Im also doing a pretty intensive eccentric loading program from physio through them,

Its hard to say really, it came on really suddenly a few years ago, i think it started from poor biomechanics due to inflexibility and mobility, but the thing with tenonitus is once you get it its very hard to set the correct healing process off due to a few things, mainly low blood flow to tendons and the nerves start growing into the tendon itself which is why they start to hurt,

Hopefully with the glucose injections once a week and me managing the workload through them carefully can tip the balance and start getting them on the right track.

[essential222]

Thursday:

-OverHead Press
10*20kg
8*40kg
5*60kg
3*70kg
1*80kg
1*85kg
3,3,3,3,3,3,3,3,3,3*70kg

-Floor press
5,5,5,5,5,5,5,5*110kg

-Bent Over Rows
5,5,5,5,5,5,5*160kg

SUPERSET WITH:

-Wide Grip Chins
6,6,6,6,6,6,6*BW Strict

-Barbell Complex Conditioner
3 sets of the following : 10 cleans, 10 deads, 10 rows, 10 press's @ 60kg

~25minutes stretching and foam rolling

Awesome workout today, took a video camera so me and my workout partner can check bar paths on overhead press as it has been an issue, It made it clear that I need to work on shoulder mobility as I struggle to push my torso under the bar once it passes my head and end up incline pressing the weight up,

Floors felt awesome, blasted triceps, and the super heavy rows are feeling great supersetted with some chins

More injections in my knees tomorow which means I will try get in and do some lower before hand haha, not gonna make the same mistake as last time again, it just was not worth the ammount of pain I was in at work today

[monatu]

Your in your offseason at the moment yeh? Goals by next season?

[essential222]

Your in your offseason at the moment yeh? Goals by next season?

Yeah offseason, to be honest mate my main priority is to clear up my patella tendinitis to a reasonable level, that is my number one focus over summer.

Quick update, Yesterday spent 45 minutes on heavy sumo dead tripples for A LOT of sets at 180kg, super setting curls and lat raises in between for the lulz, with heavy farmers at the end,

Today spent 30minutes over head pressing, working on form and core tightness and really getting my bar path down as its holding me back big time, worked up to a single of 80kg then LOTS of tripples at 70kg, into weighted chins and light BB rows, kinda a bit of upper deload today, my triceps needed a break,

Random shot from last weekends boating mission, me driving and my mate jumping off a sick cliff,

http://i54.tinypic.com/ohtlb6.jpg

[nickdavid]

Yeah offseason, to be honest mate my main priority is to clear up my patella tendinitis to a reasonable level, that is my number one focus over summer.

Quick update, Yesterday spent 45 minutes on heavy sumo dead tripples for A LOT of sets at 180kg, super setting curls and lat raises in between for the lulz, with heavy farmers at the end,

Today spent 30minutes over head pressing, working on form and core tightness and really getting my bar path down as its holding me back big time, worked up to a single of 80kg then LOTS of tripples at 70kg, into weighted chins and light BB rows, kinda a bit of upper deload today, my triceps needed a break,

Random shot from last weekends boating mission, me driving and my mate jumping off a sick cliff,

http://i54.tinypic.com/ohtlb6.jpg

looks like fun!

back is looking wide dude

[jonazz]

[size=4]Monday:


A bit about my mindblowing weekend, Saw metallica and lamb of god live in auckland, the setlist blew my ****ing mind, check this out:


That Was Just Your Life
#
Cyanide
#
Ride The Lightning
#
Fuel
#
Fade To Black
#
Of Wolf And Man
#
All Nightmare Long
#
Sad But True
#
The Unforgiven
#
Orion
#
One
#
Master Of Puppets
#
Fight Fire With Fire
#
Nothing Else Matters
#
Enter Sandman
# Encore:
#
Am I Evil?
(Diamond Head cover) (Preceded by Suicide & Redemption snippet)
#
Phantom Lord
#
Seek & Destroy

ARE YOU ****ING KIDDING! Orion, phantom lord, ride the lightening, fight fire with fire, am i evil?... man i was so overwhelmed haha,

My diet suffered big time but **** was it worth it, tried to eat protein+fats but wasnt clean, im still 103kg so the damage wasnt too bad, and just as strong so bring it on!

[/color]

thats sick! i saw them 2 years ago and the setlist was nowhere near as good.

[essential222]

Quick update, quad tendon tear is so bad now can't deadlift, so no lower for a few weeks,

Gonna try some crazy **** eg overhead press everyday or simply do a day of push then a day of pull for 6 days or something haha