ITT we ride kangaroos to the gym

[Tom Bro]

I hover around 93-94. Compete in the 90's

[Tom Bro]

Bench

sets weight reps

bench
warmups
100kg x 5
5 x 115kg x 5

wg chins
bw x 6
3 x +20kg x 5
bw x 5

bench
3 x 80kg x 10

notes: volume felt good. im 99% sure I've torn my left adductor, which kind of sucks. I'll be getting an ultrasound soon to get more answers.

[BombDonald]

That sucks man. Hope it heals up fast.

[diefatty]

Decent lifts for your bodyweight mate. Hope the tear isn't to bad, it a tear at all.

[wick]

notes: volume felt good. im 99% sure I've torn my left adductor, which kind of sucks. I'll be getting an ultrasound soon to get more answers.

Hope it's nothing serious mate!!

[Tom Bro]

Has all the tell-tale signs of a tear. Bruising, sore to touch etc. Feeling a bit better today. Still can't bodyweight squat without pain.

I worked up to 5 x 3 @ 170kg conv. deads.

Running a competition tomorrow so spent all afternoon preparing for that. Should be a great day!

[diefatty]

Comp go well?

[COBBER]

argh, guts about the injury bud. Hopefully it heals quickly!!

Bench mode activated

[Tom Bro]

Comp go well?

The comp went really well man! 17 lifters. Some really good potential in the bunch. Super fun day. Pleased to say my first comp was a raging success. (only made possible by all the help i had in the form of volunteers)

argh, guts about the injury bud. Hopefully it heals quickly!!

Bench mode activated

Thanks man!! Recovery is going better now that I know what's wrong, what aggravates it and what I can do for rehab. Lol. Hope so!!

[Tom Bro]

deads

sets weight reps

deads
warmups
120kg x 3
170kg x 3
5 x 200kg x 3 [440lbs]

deficit deads
3 x 170kg x 3

GHR
4 x bw x 10

abs
5 sets

Notes: I rearranged the gym today post-comp. That was a workout in itself lol.

[klaery]

So what was wrong with the hip Thomas? And great news about the comp. I'll give you a call for the full rundown!

[Tom Bro]

the hip pain is caused by the torn adductor. I've torn it more than once, just never this bad. I'm a little worried about the recovery this time round. If worst comes to worst, ill be taking a token squat at states.

[Tom Bro]

Conditioning/mobility

box jumps/skipping/band pullaparts

5 x 3/???/10

Sled drags (prowler + harness)

60m x 3

UH pullups/squat stretching/pec rolling
6 or 7 sets

band pressdowns
3 x red band x 15

[klaery]

Oh bummer about the adductor. Hope it heals up quick man. Can you still do narrow stance squats or front squats?

[Tom Bro]

it had a dull ache from monday last week up until friday. now that its gone ive been rolling/stretching heaps. the inflammation in the hip capsule has gone down too. so ill start messing around with light squats monday and hopefully be back to working weights within 2 weeks. then it will be squat once per week and front squat once per week (hopefully).

I did the demo of the lifts while scott talked through the rules on saturday, and squatting with the empty bar for one rep hurt a lot lol.

[Tom Bro]

bench

sets weight reps

bench
warmups
100kg x 3
120kg x 2
3 x 125kg x 3
2 x 120kg x 3
100kg x 6

bb rows (from the floor)
60kg x 10
3 x 100kg x 10

z press
40kg x 8
5 x 50kg x 5

notes: first time doing z presses. felt real good.

[Tom Bro]

Condition/mobility

box jumps/skipping/face pulls
5 x 42" x 2/???/red band x 10

prowler/dips
20kg x 30m/bw x 10
3 x 40kg x 30m/bw x 10

close hammer grip chins/squat stretching
5 x bw x 5

curls/ham/hip flexor stretching
4 x ~15kg x 25

[Tom Bro]

deficit deads
warmups
2 x 120kg x 3
5 x 170kg x 3

squats
5 x 60kg x 3

ghr
4 x bw x 10

[Tom Bro]

narrow grip bench
warmups
100kg x 3
120kg x 1
130kg x 1
140kg x 1 (paused)
100kg x 8
80kg x 12
60kg x 15

db rows
25kg x 5
45kg x 5
55kg x 5
65kg x 5
75kg x 5

power cleans
2 x 60kg x 5
80kg x 2

band pressdowns/chins
5 x 15/5

some curls

[Tom Bro]

Bench

sets weight reps

bench
warmups
2 x 105kg x 3
5 x 112.5 x 3

squats
lots x 60 x 3
lots x 80kg x 3
3 x 60kg x 5

bench
4 x 105kg x 4

notes: no pain at all on squats. Felt really good.

[klaery]

Glad there was no pain brosef. Onwards and upwards

[Tom Bro]

For sure man!!


Box jumps/skipping/band pullaparts
5 x 42"/??/red band x 3/?/10

sled drag sprints
3 x 40m

chins/band press downs

[Tom Bro]

Yesterday

Sets weight reps

z press
40kg x 8
5 x 60kg x 5

chins
10
10
10
10
6
4

cgbp
60kg x 10
3 x 80kg x 10
100kg x 5

shrugs
100kg x 12
3 x 140kg x 8

curls
3 x 40kg x 10

[Tom Bro]

sets weight reps

deficit deads
warmups
2 x 175kg x 3
4 x 187.5kg x 3

ghr
5 x 10

rack pulls
140kg x 3
2 x 187.5 kg x 4
4 x 212.5kg x 3

[COBBER]

solid DDLs bro, how much deficit you using?

[Tom Bro]

lol thanks bro. bout 2 1/2"

[Tom Bro]

sets weight reps

bench
warmups
2 x 112.5kg x 3
2 x 120kg x 2
2 x 112.5kg x 3
90kg x 6
80kg x 8

squats
sets of 60 80 and 90 for 3

chins
5
10
10
10
6
5
4

few cleans

[klaery]

How were the squats feeling man? Nice benching too!

[Tom Bro]

Feeling really good man. Onwards and upwards (but slow and easy this time lol).

[Tom Bro]

sets weight reps

squats
2 x 60kg x 3
80kg x 3
100kg x 3
120kg x 3
5 x 100kg x 3

bench
60kg x 5
80kg x 3
2 x 105kg x 3
5 x 120kg x 3

chins
10
9
11
10
10

notes: squats are feeling good again. Will definitely be taking it slow though. Taking lessons out of COBBER's book "the guide to having a massive bench". Pullups are getting faster. Just need to start forcing more reps into sets. My back strength is really good in terms of explosiveness. I can do 3-5 pullups smashing my chest into the bar and making the rack come off the ground. I just have trouble cranking out reps/sets.