Beer's..getting back to the pack on training journal!

[deltpecx]

Originally Posted by wabeer1

Thank Ryano....got to represent ....take on the Timbo Beast from America...Australia will have to dominate!

I'll be watching this...

Originally Posted by wabeer1

Bali will be back on the cards in the new year and so will Europe !!

What you're not coming to the States?

[nwskier]

Originally Posted by wabeer1

-Been keeping dead's really light and decided it was time to boost them...always scared to go too heavy on these due to my bung back.
-Tried Prone E-Bar curls (Nwskier) and got a lot of weird looks but really like the isolation of this exercise.

Deadlifts*
* I am still idling in respect to strength capacity on this exercise but always scared to push it as I want to avoid a back injury!

Prone Ezy Bar Curl
Great exercise but felt awkard at 1st...really like the isolation alot

What happened to your leg domination session.... oh wait, that's right..., sure... rub in the nice beach nearby! we're in between seasons here so still have a month to go b4 skiing starts to kick in - so that means weather sucks atm, heh

I hear ya on Deads. I'm the same way. I have trouble with my back rounding if i go to heavy b/c my TA muscle doesn't always fire right (due to some surgeries yrs ago). I am toying with a similar idea of bringing back some light DLs to a lower day.

glad you liked the prone curls- who cares what others think, if you are doing them right and with no sway/momentum- you get a massive pump and isolation factor is filthy! I don't have the right type of bench or fixed ez bars at my current gym which makes me miss this exercise. May see if I can adapt with a DB version. Interested to see what you come up with for the plyos.

but today I will continue representing America by dominating your row and chin effort

[wabeer1]

Originally Posted by deltpecx

I'll be watching this...

What you're not coming to the States?

It's like watching the old timerz with injury olympics

Hope one day I can visit your fine land - think I would be sad leaving

Originally Posted by nwskier

What happened to your leg domination session.... oh wait, that's right..., sure... rub in the nice beach nearby! we're in between seasons here so still have a month to go b4 skiing starts to kick in - so that means weather sucks atm, heh

hahaha....I have just updated my avi - this is my 'I have fire in my belly look'...your leg stat's are toast buddy tomoz!!

Beach was great but no waves and but no rips either

I normally find if I train in the mornings I get the best out of my lifts and was not confident that I would preform my magic!

Originally Posted by nwskier

I hear ya on Deads. I'm the same way. I have trouble with my back rounding if i go to heavy b/c my TA muscle doesn't always fire right (due to some surgeries yrs ago). I am toying with a similar idea of bringing back some light DLs to a lower day.

I have run the high volume dead's for a couple of weeks and have found it beneficial. Give it a go mate (you already have a strong core so I envisage no issues) and I would recommend cleans and high pulls as well - these will pay major dividends in strength, conditioning and mass. For me, compounds are the way to go and will cycle on session a week purely on these lifts. These were part of my sporting regime days years ago.

My technique is holding true and I am always mindful about it. I see to many guys going heavy on these to and it's a major accident waiting to happen.

Originally Posted by nwskier

glad you liked the prone curls- who cares what others think, if you are doing them right and with no sway/momentum- you get a massive pump and isolation factor is filthy! I don't have the right type of bench or fixed ez bars at my current gym which makes me miss this exercise. May see if I can adapt with a DB version. Interested to see what you come up with for the plyos.

but today I will continue representing America by dominating your row and chin effort

Fark the haters in the gym is wot I say haha! Think my form was good and yeh paying for them today, the guns are burnin

Sorry about your gym, must be frustating..any others that have better equipment?

I need a grace period on rows...1st week back and you will fail next week. So happy I can do this exercise again.

I will match or better your chins..guaranteed!

[nwskier]

Originally Posted by wabeer1

hahaha....I have just updated my avi - this is my 'I have fire in my belly look'...your leg stat's are toast buddy tomoz!!

Beach was great but no waves and but no rips either

I normally find if I train in the mornings I get the best out of my lifts and was not confident that I would preform my magic!

I have run the high volume dead's for a couple of weeks and have found it beneficial. Give it a go mate (you already have a strong core so I envisage no issues) and I would recommend cleans and high pulls as well - these will pay major dividends in strength, conditioning and mass. For me, compounds are the way to go and will cycle on session a week purely on these lifts. These were part of my sporting regime days years ago.

My technique is holding true and I am always mindful about it. I see to many guys going heavy on these to and it's a major accident waiting to happen.

Fark the haters in the gym is wot I say haha! Think my form was good and yeh paying for them today, the guns are burnin

Sorry about your gym, must be frustating..any others that have better equipment?

I need a grace period on rows...1st week back and you will fail next week. So happy I can do this exercise again.

I will match or better your chins..guaranteed!

I have yet to see you dominate my front squats or lunges

Not sure yet on the DLs but trying to figure out a way to bring Clean & Press back into my routine on delt days. Problem is there is little space in the gym and I don't want to do them inside the closed squat rack. I may bitch about the gym stuff, but i'm just spoiled. The equip here is new and has the best stuff in town, but it's small. When I lived in Seattle, I had access to a riculous amount of equipment- but in a smaller town, you gotta make do with what ya got.

On those prone curls, make sure you are curling toward your forehead with pause on the top. that'll really get those biceps firing.

btw, did you ever get a weight belt for chins, or are you holding DBs between your legs?

[wabeer1]

'I am doing it for Australia Legs day' ...delivered the best workout this year!!

Tim - your stats have have been toppled and the other week I delivered similar!

Front Squats - Parrallel....surpassed similar levels the other week (page 23)!
-60kg/132lbs x 10 reps
-100kg/220lbs x 8 reps
-110kg/242lbs x 8 reps
-115kg/253lbs x 7 reps ......stats speak for themselves
buddy!!

Squats -Parallel
-60kg/132lbs x 10 reps
-120kg/242lbs x 6 reps
-140kg/308lbs x 6 reps
-160kg/352lbs x 7 reps.....hmmm someone's gonna be angry - another PR


Australia on the board now!!



Well the business end of the training is over so now for some explosivess
stuff:-

Introduced Jump Squats and really focussed on jumping high!!

Jump Squats - ATG
-30kg/66lbs x 8
-30kg/66lbs x 8
-40kg/88lbs x 8
-40kg/88lbs x 8

Got the ok to do overheads squats and this is one of the best excericise to build strength...never undestimate how good this exercise is and has contributed to my squat spikes in particular.

Overhead Squats- ATG
-25kg/55lbs x 14
-25kg/55lbs x 14
-25kg/55lbs x 12
-25kg/55lbs x 12

Calf Raises
-100kg/220lbs x 12 reps
-130kg/286lbs x 5 reps
-130kg/286lbs x 6 reps...!!!
-60kg/132lbs x 20 reps

Prone Leg Curl
-3 Sets x 10 reps.


My belt is a regular weight lifting belt and have attached a chain to it - bit primitive but does the trick!!

[wabeer1]

sorry missed this

Originally Posted by theWolf247

That t Bar PR must have felt great man!!
I'm hittin a pull session today and thinking about some deads but I get where your at on the heavy issue. Last time I maxed out I passed out due to exertion headache lol

food is looking delish as well!

Thanks mate, just getting started with training back again and it always feels great to go heavy

Deads always scare me and technique is paramount

Your lifts are impressive and passing out ftw!!

Went back a couple of times in the night for the pie...tasted awesome!!

[nwskier]

lol, i'm not sure where you came up with this whole score board thing but i'm glad you are having fun with it, haha

real nice squat work there, though not surprised as you've always had a strong back squat. The fronts have really improved too. Definitely impressed with the 354 squat set, that's awesome.

But I didn't see anything close to my 245lb lunges


my fronts aren't too far behind what you've done (I didn't go to failure on the 245 last week), but in all seriousness i'm not going to get caught up in a numbers contest on squats or lunges. the last thing I need is to go too heavy and fk up my knees or lower back with ski season less than a month away. Appreciate the motivation and push, though. Not to worry, I won't be letting up on intensity

And might want to put USA up 2-1 if you're gonna scorekeep. While my overall session was balls today, I did get a new chin PR (fell short of my goal though) I definitely paid the price today for that heavy ass bench & tricep session. My pecs, triceps and lats have some major DOMS, lol. Hopefully after a rest day tomorrow, I'll be ready to fire up on Delts!!!

[Fitto13]

haha seems you and Tim are both just dominant forces

too bad i don't match either of you for any lifts lol.

fronts are so massive mate. seriously, awesome job

[wabeer1]

Originally Posted by Fitto13

haha seems you and Tim are both just dominant forces

too bad i don't match either of you for any lifts lol.

fronts are so massive mate. seriously, awesome job

Thanks Ryan, really appreciate it and recent tweaks with compund and explosive moves should hopefully keep raising the bar.

Man, you gotta be proud of your lifts and progression, judging by your progress you have achieved a tremendous amount in such a short time...job well done

Originally Posted by nwskier

lol, i'm not sure where you came up with this whole score board thing but i'm glad you are having fun with it, haha

real nice squat work there, though not surprised as you've always had a strong back squat. The fronts have really improved too. Definitely impressed with the 354 squat set, that's awesome.

But I didn't see anything close to my 245lb lunges


my fronts aren't too far behind what you've done (I didn't go to failure on the 245 last week), but in all seriousness i'm not going to get caught up in a numbers contest on squats or lunges. the last thing I need is to go too heavy and fk up my knees or lower back with ski season less than a month away. Appreciate the motivation and push, though. Not to worry, I won't be letting up on intensity

And might want to put USA up 2-1 if you're gonna scorekeep. While my overall session was balls today, I did get a new chin PR (fell short of my goal though) I definitely paid the price today for that heavy ass bench & tricep session. My pecs, triceps and lats have some major DOMS, lol. Hopefully after a rest day tomorrow, I'll be ready to fire up on Delts!!!

Thanks Timbo..the wheels got a caining and really enjoyed the jumping squats - the burn on these is phenomanal.

lol...at the trash talkin. Seriously, a bit of healthy competition sometimes goes along way but never should it be at the expense of causing an injury. Like you, I am verrry mindful of keeping my body in check and I cycle a lot of ranges with legs. I seem to get more advancement out of mid to higher volume lifts in the legs space. Occasionally, the feeling of going heavy is like a drug though and gotta get out of your system.

I capped my lunges at 231 and you definetly hold the mantle on these but one day when I cycle mass lifts back will take it further but strategy on this is to go light..simikar rationale to your thoughts

We are very similar in lifts given age and weight and yeh, it 2:1....my turn at chins this week so I will be seeking to raise the bar.

Also, I have not used Creatine in 4 weeks and my lifts have not deteriorated. Still reckon Beta Alanine is a fantastic supplment.

[nwskier]

Cheers mate!

Yeah I always welcome some friendly comp as it's fun to provide some extra motivation. Going heavier on lunges does worry me a tad as a misstep could result in bad injury. I'm going to work with those in more of middle weight range

I'm a sucker for going heavy- especially since I couldn't for so long with that shoulder injury. But we are definitely leading the pack for our vintage and setting some positive results. Gotta try and keep the youngsters in check, ey? sometimes I wonder though if I would have been able to carry this kind of training in my early 20s where I'd be today. But we are making up for lost time and i'm stoked on both our progress.

I've only recently started to add creatine back into the mix so counting on that to help with some recovery and muscle building. Otherwise I don't mess with any other supps besides protein and a pre-workout drink. going to try beta-alanine next week though. Xtend is a great intra-workout but i'm saving that for use in the mountains (it helps for endurance on long hikes)

keep up the good work!

[Fitto13]

Originally Posted by wabeer1

Thanks Ryan, really appreciate it and recent tweaks with compund and explosive moves should hopefully keep raising the bar.

Man, you gotta be proud of your lifts and progression, judging by your progress you have achieved a tremendous amount in such a short time...job well done

i have to remember that i've only been at it a year lol. i'm so eager to be smashing the weights like you and tim for eg but patience is a virtue.

compounds ftw! i love them.
lol - just wish more people in the gym would focus on them, instead they focus on fkn cable flys and shiiiity form btn pulldowns

they have their place of course, but they shouldn't be the focus imo.

[07hudson]

!!!! We making this U.S. vs Australia eh??!?! "injects roids b4 this week.."

Huge squatting man!!!! Biggest leg day I've seen from you. How did you like the jump squats?? They are different, have to be controlled w/ the weight though...don't just want to slam all that weight down on your knees.

We'll see what I can do this week :P

[latvia1230]

who might get angry??? lol

[theWolf247]

aahh everybody is hitting up these OHS. I gotta get on those.
Solid squat PR man. All that kangaroo

[wabeer1]

Originally Posted by nwskier

Cheers mate!

Yeah I always welcome some friendly comp as it's fun to provide some extra motivation. Going heavier on lunges does worry me a tad as a misstep could result in bad injury. I'm going to work with those in more of middle weight range. I'm a sucker for going heavy- especially since I couldn't for so long with that shoulder injury.

Exactly my thoughts on were to pitch training the wheelz and lunges over 220 always seem to stress me a bit! Declaring an amnesty on injuries haha!

Originally Posted by nwskier

But we are definitely leading the pack for our vintage and setting some positive results. Gotta try and keep the youngsters in check, ey? sometimes I wonder though if I would have been able to carry this kind of training in my early 20s where I'd be today. But we are making up for lost time and i'm stoked on both our progress.

Think we are great ambassadors for the 30 something crew and it's great that we are keeping the teen -20s something honest - still in the game even with injury distractions!

I think that I have easily matched my strength of were I use to be in my 20's...I was a bit of a scatterbrain back then and spread myself thin with too much sport and less focus on lifting. Also, training was so different back in the 90's but think we have definetly made up for lost ground. Even with all the injuries and issues of late, I am even more motivated to keep ploughing through!

Thanks for the motivaton and support - not too many guys of the same vintage are on the same page with training and your lifts are always inspired and your work is always a grade.

Originally Posted by nwskier

I've only recently started to add creatine back into the mix so counting on that to help with some recovery and muscle building. Otherwise I don't mess with any other supps besides protein and a pre-workout drink. going to try beta-alanine next week though. Xtend is a great intra-workout but i'm saving that for use in the mountains (it helps for endurance on long hikes)

keep up the good work!

I have found Kre-Aalkyln creatine beneficial in the past but think that my body has adapted to it so having a rest (even though I cycle it). Beta Alanine is great and it normally takes up 4 weeks before you get the full boost to kick in. I have been using since April and also has helped my boxing. Ps: the pins and needles are a cool side effect ...but it fades with time. Let me know how you get on.

Originally Posted by theWolf247

aahh everybody is hitting up these OHS. I gotta get on those.Solid squat PR man. All that kangaroo

OHS is a great exercise and it's great for building lower back and core strength. I attribute alot of my strength sucess to this - I will be following your progress and you are at a great age to fasttrack some major results. I don't go heavy on this exercise as form has to be paramount and always go for ATG...balance is a biaaatch!

haha us Aussies have it good with the ol Kangaroo...man I would chomp on Koala's and wombats if I had half an oppurtunity

Originally Posted by latvia1230

who might get angry??? lol

haha...don't get me angry .... It's really dynamic times ahead with training, power and strength are just off the scale of late and all fueled by strategic powerlifts...really hooked on a big power and conditioning vibe! Your legs stat's really scare me and us poor Aussies/American's are not a patch on your beastly European lifts though

Originally Posted by 07hudson

!!!! We making this U.S. vs Australia eh??!?! "injects roids b4 this week.."

Huge squatting man!!!! Biggest leg day I've seen from you. How did you like the jump squats?? They are different, have to be controlled w/ the weight though...don't just want to slam all that weight down on your knees.

We'll see what I can do this week :P

Thanks A, today's workout has pushed me to the next level finally!

haha....await your challenge and parting shot fired - this crazy boxin Kangaroo is firin Sir U-S-A Azza! ....this is gonna be good and really want to see were you take it this week - a bit of healthy competition will bring the best in our lifts. Man you are one strong mofo!!

Totally diggin jumps! Also, really liked the set up of today's lift selection and OHS and Jump's basically polished off my legs. Decided to go really light with the jumps and concerntrated on a high spring jumping motion and my knees did not really have a big hit on these thankfully.

Plyometrics kickin in on Wednesday and a shout out to your helps on these - appreciate maaaate

Originally Posted by Fitto13

i have to remember that i've only been at it a year lol. i'm so eager to be smashing the weights like you and tim for eg but patience is a virtue.

compounds ftw! i love them.
lol - just wish more people in the gym would focus on them, instead they focus on fkn cable flys and shiiiity form btn pulldowns

they have their place of course, but they shouldn't be the focus imo.

Thanks Ryan for the compliment - really appreciate it. One day you will be at the top of this heavy lift food chain (looking down at me and T ), this day will come a lot sooner than you think. The Tassie beast is growing very fast and looking forward to see you progression in the next 12 months.

Isolations have their place you are right, but compounds really bring training to a whole new level and in the zone with compounds lately. I am going easy on the plates as form is paramount but I am already strating to filter through some body change results. Power on the side ftw!!

[wave_length]

Strong squats man!

[SeanCC]

So jealous of the back squats man, soooo jealous

[wabeer1]

Originally Posted by wave_length

Strong squats man!

Thanks Wave...was amped to see were I could push lthe ol wheelz. Very sore today

Originally Posted by SeanCC

So jealous of the back squats man, soooo jealous

cheers!

touche...your hacks and atg's fronts are freakin awesome!


Tonight: Chest and Tric's (in a reduced form!)

[Justin-27]

Just checking in chief!

I like the energy level rating you post in here, great idea.

Strong squats there....gotta love goin heavy on front squats!

Keep it up man...inspiring.

[wabeer1]

Originally Posted by Justin-27

Just checking in chief!

I like the energy level rating you post in here, great idea.

Strong squats there....gotta love goin heavy on front squats!

Keep it up man...inspiring.

Thanks Monster J for checkin in! Really appreciate your comments and feedback I am really inspired by your work bro.

Payin a hoooge price for fronts and may have to scale back big run planned tomoz. I enjoy front's just as much as bench - the effort required on these is awesome and get the best pump out of it.

[wabeer1]

Energy: 2/5
Time: 45 minutes training
Abs: 10 minutes

Felt like death warmed over this mornz, restless sleep and a bad headache so bailed on training this morning. Just had one of those days at work were I felt like hiding under my desk curled in a ball hahaha. Got a sms from my chest training buddy (yeh, I am whoring myself around) and called me a pussy. Decided to get my a$$ to the gym and delivered a strong workout. Introduced more light tricep exercise and no pain..whoohooo!!

Comments:
-Beta Alanine and L-Carnatine really helped me boost my numero's today
-New PR (+2.5kg) in bench in mass as well as volume (231lbs for burnout set now!)
-Pullovers, kickbacks both made comebacks
-T's holding strong on these


BB Bench
-60kg/132lbs x 10 reps (w/u)
-100kg/220lbs x 8 reps
-120kg/264lbs x 7 reps
-130kg/286lbs x 3 reps (matched PR)
-132.5kg/291.5lbs x 2 reps...PR
-105kg/231lbs x 9 reps...PR

DB Pullovers
-12.5kg/27.5lbs x 12 reps (test and all good )
-30kg/66lbs x 12 reps
-30kg/66lbs x 13 reps
-30kg/66lbs x 12 reps

BB Incline Bench
-80kg/176lbs x 10 reps
-90kg/198lbs x 8 reps
-90kg/198lbs x 9 reps...pr
-92.5kg/203.5lbs x 7 reps...toast!

Kickbacks
-12.5kg/27.5lbsx x 4 sets x 10 reps

Tricep Cable Pulldowns
-3 sets x 12 reps

Some minor ab work performed as supersets
-V-Ups, 3 sets x 25 reps
-Hanging Knee luifts, 3 sets x 15 reps
-Medicine Ball Russian Twists, 30 reps x 3 sets

[theWolf247]

Thats some solid inspiration for my Push day today bro!!
Awesome PRs

[wabeer1]

Originally Posted by theWolf247

Thats some solid inspiration for my Push day today bro!!
Awesome PRs

Thanks Wolf and thought that I was not going to fire as I was feeling a bit off balance!..my training partner was on my tail so had to boost my lifts!! Dominate the iron today!

[alm21]

You're on a roll! Your numbers are looking great all around. Beta Alanine is a good supp. I'm not taking it right now because of budget cuts but it will be first to go back in the line up.

[alm21]

Originally Posted by nwskier

Cheers mate!

Yeah I always welcome some friendly comp as it's fun to provide some extra motivation. Going heavier on lunges does worry me a tad as a misstep could result in bad injury. I'm going to work with those in more of middle weight range

I'm a sucker for going heavy- especially since I couldn't for so long with that shoulder injury. But we are definitely leading the pack for our vintage and setting some positive results. Gotta try and keep the youngsters in check, ey? sometimes I wonder though if I would have been able to carry this kind of training in my early 20s where I'd be today. But we are making up for lost time and i'm stoked on both our progress.

I've only recently started to add creatine back into the mix so counting on that to help with some recovery and muscle building. Otherwise I don't mess with any other supps besides protein and a pre-workout drink. going to try beta-alanine next week though. Xtend is a great intra-workout but i'm saving that for use in the mountains (it helps for endurance on long hikes)

keep up the good work!

The biggest differences I've noticed training in my 30's compared to my 20's is that I take a more educated approach now and have a higher level of confidence of where I can take myself to. I am stronger in my lifts in my 30's than 20's.

Xtend is the best! I drink it all day, every day. When snowboarding, I have it in my camelback. I drink it when hiking around the rocks on the river. And sometimes, I even drink it with vodka or rum. I've scaled back my supps to Scivation Whey, Scivation Xtend and ON's Creatine Monohydrate. Back to the basics! I miss having the preworkout drink but it gets spendy. I will definitely be adding Beta Alanine back before the preworkout drink. Coffee is my current preworkout drink.

[alm21]

I forgot to mention I am taking ON's Vassive EA8 and ON's Glutamine. Not as expensive as Xtend. I will drink Xtend during my lifts and the mix one scoop of Vassive with 1-2 scoops of Xtend and 1tsp of Glutamine in a half gallon of water. I will drink that throughout the day, sometimes I'll top it off with more water. Steady supply of aminos! I accredit my amino acid supps to helping me maintain size and strength during this period of reduced training.

[DTrulez616]

Damn good Bench! Do you think you have it in you for a 300 1RM.

[SeanCC]

Beastly man

[alm21]

You guys down-under have some crazy ass fish!

[nwskier]

Originally Posted by wabeer1

Comments:
-Beta Alanine and L-Carnatine really helped me boost my numero's today
-New PR (+2.5kg) in bench in mass as well as volume (231lbs for burnout set now!)
-T's holding strong on these

Your fish (err... sharks) are almost as scary as your bench!

Another impressive PR for mass and volume... and have definitely closed the gap (I kinda regret sharing my training insights to you- as I've seen you adapt them to much benefit.. heh). But i'm going to take advantage now and increase the gap on both mass and volume- Beta Alanine is arriving tomorrow

Originally Posted by alm21

The biggest differences I've noticed training in my 30's compared to my 20's is that I take a more educated approach now and have a higher level of confidence of where I can take myself to. I am stronger in my lifts in my 30's than 20's.

Xtend is the best! I drink it all day, every day. When snowboarding, I have it in my camelback. I drink it when hiking around the rocks on the river. And sometimes, I even drink it with vodka or rum. I've scaled back my supps to Scivation Whey, Scivation Xtend and ON's Creatine Monohydrate. Back to the basics! I miss having the preworkout drink but it gets spendy. I will definitely be adding Beta Alanine back before the preworkout drink. Coffee is my current preworkout drink.

x2 on all of that! and coffee is quite the acceptable preworkout drink. I don't drink much soda anymore, but coffee is my addiction! Xtend however, is just an all around awesome product. Great especially for the endurance adventures in the mountains, but equally effective in the gym.