ITT we ride kangaroos to the gym

[Tom Bro]

then eat them for the proteins....

Thought it was about time to start one of these logs.

Stats
Age: 21
Height: 5'10"
Competition weight: 93kg ~204lbs
Current weight: 97ish
Eyes: hazel. some say greeny-brown.
Study: final year of bachelor of health science (majoring in nutrition). Probably going on to do masters next year

Dont know where my 1rms would be right now, but comp on June 18 will reveal all.
Conservative estimates:
Squat: 210kg ~462lbs
Bench: 135kg ~300lbs
Dead: 220kg ~485lbs
OHP: 100kg ~220lbs

Goals: Take out Queensland states next year.

Competitive/training history:
Competed in a small comp once and won.
Following that I set out to break the Guinness world record for total amount of weight squatted in 24 hours. I did break it, but long story short, another dude broke it at a similar time and his got the verification so I never officially got the record.

Current training: Running a program loosely based off 5/3/1. I dont do well sticking with programs by the book. After my comp in June I'm thinking of either running smolov or a 5x5 type program. We'll see.

I'll try to get vids whenever I can, but gym owner isn't too keen on cameras in the gym.
Enjoy!

[Tom Bro]

Yesterday's workout 17 may 2011.
OHP day.
sets, weight, reps

OHP
warmup with bar
2x 40kgx 10
1x 60kgx 5
1x 70kgx 3
1x 85kgx 5 (then some push presses)

Seated row.
half stack x 12
3x full stack x12

speed bench with bands
2x 60kg x3
2x 80kg x3
2x 100kg x3
2x 105kg x2

Chins
4x bw x6

Notes: wasn't feeling too energetic. Had a big deadlift workout the day before.


Squats tomorrow!

[wick]

Was gonna ask where your log was.. I see you just created it lol. I'll be following

Got some decent numbers man. And strong wtf at your OHP. 100kg 1RM and only 135kg on bench? Strong ohp anyhow

[Tom Bro]

My bench sucks. It always has. But it has climbed up recently. Havent tested a max for a while.


On another note, got my rehbands in the mail today! Super excited to try them on squats tomorrow.

[Tom Bro]

Skwats
Woke up with a mega headache for some reason. Didn't feel great. Still a pretty decent workout.

sets x weight x reps

various warmup activities
2 x 60kg x 5
100kg x 5
140kg x 5
160kg x 3 [vid]
add belt
190kg x 5 [vid] [418lbs] (crap depth though)

good mornings
60kg x 10
80kg x 8
2x 100kg x 6 [220lbs]

hack squats
3plates per side x 10
4pps x 10
2 x 5pps x 10

ab work
3 x 20 standing rope cruches superset with situps on a situp bench thingy

notes: first time I've filmed myself in the gym squatting. was happy with the 140kg and 160kg sets. the 190kg set sucked big time. the only rep close to decent was the 3rd. At the end of the 3rd rep some lady came and stood right beside the camera which put me off big time. lost focus on the 4th rep all the weight went on my toes, you'll see in the vid. That totally put me off the 5th rep. No excuse really, but disappointing.

Besides that, everything went better than expect. If I wasn't put off I would've done more reps, was feeling pretty good.
First time squatting in knee sleeves. super comfy. I like them. definitely was able to limber up faster than usual.

vids
160kgx3 [352lbs]

190kg x 5

[wick]

Squats are looking good.

Only quickly watched it on my phone but you looked pretty close depth wise on the 190kg set. Strong anyway.. Nice work

[AndrewWatson]

in strong squats brah

[Tom Bro]

Squats are looking good.

Only quickly watched it on my phone but you looked pretty close depth wise on the 190kg set. Strong anyway.. Nice work

in strong squats brah

Thanks brahs.

[Tom Bro]

Bench 21.5.2011

sets x weight x reps

Bench
warmup with bar
2x 60kg x 5
80kg x 3
100kg x 5
110kg x 3
120kg x 4 [264lbs][PR] (+1 assisted)

Power cleans
2 x 60kg x 4
80kg x 3
100kg x 2 [220lbs]
Wasn't feeling these so decided to stop here.

Close-grip incline BP
60kg x 8
80kg x 8
100kg x 5
90kg x 8

Barbell Shrugs
60kg x 13??
100kg x 10
140kg x 10
160 kg x 5 (grip failed)
160 kg x 10 (with straps)

Pullups
Bw x 6, 5, 5

My wife came to train after that. While I was training her I did a few sets of biceptuals between her sets.

Notes: Good workout. Last time I had 120kg on bench was when it was my 1rm. Really happy with the 4 reps. Today was my first ever time using wrist wraps. feelsgoodman.jpg

Also today was the first time I've ever used straps. Never realised how much of a difference in makes.
brb now using straps on all lifts (not srs)

Seeing Thor today!

[sirwazzles]

In on first page.

So what's your training style?

[Tom Bro]

In on first page.

So what's your training style?

Whatever works at the moment!

This sort of 5/3/1 cross linear progression thing I'm doing at the moment seems to be going grandly. Got a meet in about 5 weeks. Depending on how that goes, I'll decide what I'll do for the rest of the year.

[Tom Bro]

Deads

sets x weight x reps
deads
warmup with bar
2 x 60kg x 5
1 x 100kg x 5
1 x 140kgs x 5 [315lbs]
1 x 160kgs x 5 [350lbs]
1 x 180kgs x 7 [405lbs]

Box squats (about 1 inch below parallel)
2 x 60kg x 3
2 x 80kg x 3
2 x 100kg x 3
2 x 120kg x 3
2 x 140kg x 3

front squats
60kg x 10
100 kg x 5 [220 lbs]

Notes: Had to cut the workout short cos I had a hospital appointment. Pretty decent workout, but keep getting reflux because I had to rush to fit the gym in, so went too soon after eating. feelsbadman.

This week should really be a deload, but dont want to mess up because I've got a comp in 3 weeks. I might keep the volume down though. We'll see.

[COBBER]

In bro. Strong as fawwk!

[sirwazzles]

Whatever works at the moment!

This sort of 5/3/1 cross linear progression thing I'm doing at the moment seems to be going grandly. Got a meet in about 5 weeks. Depending on how that goes, I'll decide what I'll do for the rest of the year.

Cool. Sounds good. Good luck.

[Tom Bro]

yesterday 24.5.11

rowing machine- 2000m in like 8 mins

[Tom Bro]

OHP 25.5.11
sets x weight x reps

OHP
warmup with bar
1x 40kgx 10
2x 60kgx 5
1x 70kgx 5
1x 80kgx 7 [175lbs]

Bent over BB rows
60kg x 12
80kg x 12
100kg x 12
105kg x 8 or 10 [230lbs]

speed bench with bands
2x 60kg x3
2x 80kg x3
2x 100kg x3
105kg x3

4 sets Chins superset with dips
bw x 5 superset with bw x 12

3 sets straight bar curls with tricep pushdowns
weight??? 10-12 reps on both

Notes: I've lost about 2kgs [~5lbs] in the last 2 or 3 weeks leading up to this comp. Hadn't noticed any real strength loss til today on the OHP. Still happy with the effort though. The last couple of reps weren't that strict. Also, had heaps of energy hence the supersets. Don't normally ever do curls or pushdowns but have thrown some bicep work in over the last 2 weeks for elbow health. Its funny how general strength gains translate to isolation gains. Haven't bb curled for like a year and was curling more weight for more reps than I did when i did curls every week.

[Tom Bro]

Bench 28.5.2011

sets x weight x reps

Bench
warmup with bar
2x 60kg x 5
80kg x 5
100kg x 5
105kg x 5
115kg x 5 [253lbs] should have been 7

Power cleans
60kg x 5
80kg x 3 + press on last rep
2x 100kg x 2 [220lbs] + press on last rep
Wasn't feeling these so decided to stop here.

Close-grip incline BP
60kg x 8
80kg x 8
90kg x 8
90kg x 6

Barbell Shrugs
60kg x 13??
100kg x 12
140kg x 12
2x 160kg x 8

Notes: felt weak today. worked several days this week doing physical work and missed some sleep due to early starts. Also had to dog squats this week.
no squats = chronic depression.
Oh well, was supposed to be a deload week anyway.

Sizzler for lunch today! Time to set some PRs

[Tom Bro]

Deads 30.5.11

sets x weight x reps
deads
warmup with bar
2 x 60kg x 5
1 x 100kg x 5
1 x 140kgs x 3 [315lbs]
1 x 180kgs x 2 [405lbs]
1 x 200kgs x 1 [445lbs]
210kgs x 1 [460lbs] (planned opener for meet in 3 weeks)

Box squats (about 1 inch below parallel)
2 x 60kg x 3
2 x 80kg x 3
2 x 100kg x 3
2 x 120kg x 3
2 x 140kg x 3

front squats
60kg x 10
80kg x 6
100 kg x 6 [220 lbs]
110kg x 5 [242lbs]

Ab stuff superset with GHRs (ghetto ones)

Notes: Its my birthday today workout was ok. Nothing to write home about. Was stressing over a paper i had to hand in today.
but alls good so time to enjoy the rest of this day

[COBBER]

Happy Birthday bro!

Looks like a good workout, low box squats are a btch aye. Wish I could get the technique right for front squats, you been doing them long?

[sirwazzles]

Yay birthday! Gonna try to hit 500 at the comp?

[wick]

happy bday!

[Tom Bro]

Happy Birthday bro!

Looks like a good workout, low box squats are a btch aye. Wish I could get the technique right for front squats, you been doing them long?

thanks! I've been doing them consistently for about 4 months. I do an oly style front squat, using oly shoes and not crossing my arms. Practice makes perfect

Yay birthday! Gonna try to hit 500 at the comp?

Thanks! 500? Absofruitly! I was actually planning to open with 485 and planning to test that yeseterday (and then follow it with 500 if it was easy). But my gym has just gotten new plates which are about 2 inches less in diameter than regulation plates, so its a 1 inch deficit when deadlifting. Whether just a psychological thing or whatever... I was really feeling that deficit yesterday! So just decided to stick with 485, didn't want to risk injury.

happy bday!

Thanks homie

[Tom Bro]

OHP 31.5.11
sets x weight x reps

OHP
warmup with bar
2x 40kgx 10
1x 60kgx 3
1x 75kgx 3
1x 85kgx 5 [187lbs]

Bent over BB rows
60kg x 12
80kg x 12
100kg x 12
110kg x 10 [242lbs]

speed bench with bands
2x 60kg x3
2x 80kg x3
2x 100kg x3
110kg x3
115kg x 2 [250lbs]

Chins
4x bw x 5

3 sets straight bar curls [90lbs] with tricep pushdowns [??]
10-12 reps on both

Notes: Felt super strong on the band presses today. Really good speed. Had good grip on the rows too (last week grip was terrible on rows). Really happy with this workout.

Over the last 3 weeks I've cut my daily carbs down by about 70g to lose a bit of weight. Its paid off and I'm going to reintroduce a bit more on training days because I've been feeling a little bit of strength loss.

[Tom Bro]

Squats 2.6.11
sets x weight x reps

Squats
warmup crap
2 x 60kg x 5
100kg x 5
140kg x 3
180kg x 2
add wraps
200kg x 1 [440lbs]
210kg x 1 [462lbs] [PR!!]

Good mornings
60kg x 8
80kg x 8
2 x 100kg x 8 [220lbs]

Hack squat
3pps x 10
4pps x 10
2 x 5pps x 10

ab stuff

notes: felt really off on squats today. really slow reps. everything felt heavy. Then I told myself to stop being a baby and sunk the 200 and the 210. Depth was awesome. I don't like squatting in wraps, but the meet allows them so I thought I'd give them a whirl.
Overall pleased with todays workout

[wick]

Grats on the PB. I'd love to be able to squat that

[Tom Bro]

thanks man.
lol id love to be able to deadlift 240!

[BombDonald]

I will be following this. Good job on your squat PR.

[Tom Bro]

Bench 4.6.2011

sets x weight x reps

Bench
warmup with bar
2x 60kg x 5
80kg x 3
100kg x 3
120kg x 1
130kg x 1 [285lbs]

Power cleans
60kg x 5
80kg x 3 + press on last rep
100kg x 2 [220lbs] + press on last rep
80kg x 5

Close-grip incline BP
60kg x 8
80kg x 8
90kg x 6
100kg x 6

Barbell Shrugs
60kg x 12
100kg x 12
140kg x 12
180kg x 12 [405lbs]

Notes: tested my planned bench opener of 130kg today. Went up nice and quick with a good pause on the chest. Could've probably stepped it up by 5 or 10kgs but just decided to take it easy. I feel like my bench form has gotten heaps better and is finally translating into progress. Hoping to hit 140-145 [315lbs] in comp which will be a PR and a big step psychologically. Power clean form seems to have gone backwards the last few weeks. I'll probably stick with lighter weight over the coming months (or dog them completely for a while).

Ate too much pre workout so felt refluxy for ages. But overall still another good workout.

[Tom Bro]

I will be following this. Good job on your squat PR.

Sweet as man! Thanks

[wick]

I'm sure you'll hit 140+. Benching 3 plates for your first time is an awesome feeling