ITT we ride kangaroos to the gym

[ngolsen]

You fat weaklings are afraid to talk in multiples of body weight. Just hiding that low max squat

You are just afraid of that time when I outlier you in all 3

When you coming down again?

And when are you switching to PA?

[Tom Bro]

You are just afraid of that time when I outlier you in all 3

When you coming down again?

And when are you switching to PA?

you probably would on all 3 lifts if you didnt get injured every 2 seconds

hows june 11 sound?

next year fo sho!

[ngolsen]

you probably would on all 3 lifts if you didnt get injured every 2 seconds

hows june 11 sound?

next year fo sho!

I'm competing June 10 lol. You always pick times where I'm going light

[Tom Bro]

oh lol. i think ill come and watch you and dan on that day anyway

[ngolsen]

oh lol. i think ill come and watch you and dan on that day anyway

Great! Bring the talc and baby oil!

[Tom Bro]

bench

sets weight reps

bench
warmups
120kg x 3
2 x 130kg x 3
130kg x 4 [286lbs]
100kg x 6 (no feet)

chins
bw x 8
+20kg x 5
+30kg x 3
+20kg x 5

Dips
+20kg x 6
+40kg x 3
+60kg x 3
+40kg x 3

shrugs
60kg x 12
100kg x 10
140kg x 8

notes: early morning sesh fueled by just a shake. feelsbadman.jpg. bench form felt awesome. looking forward to putting up a PR at nationals in 5 weeks.

[mooloo6]

That is a fast 500m row! Solid.

Always good when bench form comes right. Got to love it.

Who (fed wise) do you lift under currently?

[Tom Bro]

Thanks brah. Lifting under GPC at the moment. Gonna switch back to ipf next year.

How bout you?

[mooloo6]

IPF bro, NZ has only one fed at the moment. That doesn't bother me though as do quite like the strictness with rules etc

Is GPC CAPO over there?

[Tom Bro]

Nah man. CAPO is an affiliate of WPC. Slightly different. GPC is a new fed that started this year. A whole heap of the CAPO guys came across to this GPC.

[Tom Bro]

deads

sets weight reps

deads
warmups
140kg x 3
160kg x 3
180kg x 3
200kg x 3
180kg x 3

paused squats
2 x 60kg x 3
2 x 100kg x 2

front squats
60kg x 2

abs
8-10 sets

stair master 20 mins

notes: what a sucky sesh. didnt recover well from squats on monday. strained my adductors 2-3 times throughout the week, including this morning. what happens is an intense/sharp cramp, then the pain stays and the muscle stays extremely tight for a long time. i warmed up for ages and stretched, but after deads i could barely squat. did the negatives super slow but had to call it quits. ill be 100% tomorrow though.

[Tom Bro]

ohp

sets weight reps

ohp
warmups
60kg x 5
80kg x 3
90kg x 3
100kg x 3
80kg x 6

bb rows
60kg x 12
100kg x 10
2 x 140kg x 7

db bench
25s x 10
30s x 6
3 x 40kgs x 6 [88lbs per hand]

1 arm rows
40kg x 5
50kg x 5
60kg x 15

hammer dumbell curls
25s x 8
30kgs x 8
35s x 8

notes: i was cold this morning. took ages to warm up. db rows were weak because i was supersetting the db bench with a few sets of some cable pulldown machine thing (big samoan guy made me).

for the record, my heavy sets of ohp are not that strict. i wouldnt say they were push presses, but there is some leg drive.

also, im gonna keep the db bench at 40kgs for another week or two. im so unco and setting up with the stupid things. are there any particularly could vids out there that arent bb oriented? or any tips??

[stenzinator]

What are you having trouble with exactly? I'm pretty sure this is what everyone does, but i just DL them up, put them on my knees, sit down/ roll back and go.

[Tom Bro]

The rollback part. ive never really done db benching before this, so never developed the motor pathway while developing strength. I really dont want to injure myself rolling back with some dumbells lol.

I think i just need practice more than anything.

[BombDonald]

I agree with the practice. You got the strength to do more than the 40's for 6, it's just awkward for you. Maybe do some higher rep warm-up sets just to get used to the feel.

[Tom Bro]

squats

sets weight reps

squats
warmups
180kg x 1
200kg x 1
200kg x 6 [440lbs]

speed squats
2 x 140kg x 3

rack pulls, below knee
60kg x 5
100kg x 5
2 x 140kg x 5

abs
8 sets

notes: decent sesh. squat form is a little off. needs work definitely. depth is inconsistent.

200x6

[Tom Bro]

I agree with the practice. You got the strength to do more than the 40's for 6, it's just awkward for you. Maybe do some higher rep warm-up sets just to get used to the feel.

thanks man. yeah the 40s feel easy. just all over the place.

[mooloo6]

200 * 6 is good money! And those Rows are strong too man. Looking good. That adductor pain you mentioned has that disappeared?

[Tom Bro]

thanks brother. depth was crap, but have only ever missed one attempt in comp for depth, so not concerned. I know my comp squats are usually burried. yeah the pain comes and goes. all good this week.

[Tom Bro]

bench

sets weight reps

bench (most paused)
warmups
120kg x 3
130kg x 1
3 x 135kg x 2 [297lbs] (a 3rd spotted rep on 3rd set)
100kg x 8 - no feet, elbows flared

wg pullups
bw x 8
+20kg x 5
+30kg x 3
+40kg x 3 [PR]

dips
+20kg x 6
+40kg x 3
+60kg x 3

bits and pieces

notes: good sesh. bench form is feeling good. I've got a vid that ill post when i get home. comments on form much appreciated!!

[Tom Bro]

bench vid

[COBBER]

Bench lookin' strong mate! Good speed, you'll be good for well over 140 paused.

How far off is the next meet?

[Tom Bro]

thanks man. june 23. 3 weeks from saturday.

[Tom Bro]

deadlifts

sets weight reps

deads
180kg x 1
200kg x 10 [440lbs]

speed deficits
2 x 140kg x 3

paused squats
2 x 60kg x 5
2 x 100kg x 3
2 x 140kg x 3

front squats
60kg x 6
100kg x 3
120kg x 3
140kg x 3 [308lbs]

notes: deads have been feeling really good lately. I think my grip on squats has been hampering my depth. Took it out a little and went a little higher on my back and seemed to be fine today. only thing is making sure i keep it tight on my back, otherwise it rolls up my neck.

[Tom Bro]

speed bench w/tough bands

3 x 60kg x 3
2 x 80kg x 3
2 x 90kg x 3
3 x 60kg x 3

strict rows from rack (below knee)
60kg x 8
80kg x 8

bb rows
100kg x 10
140kg x 8
100kg x 15

db bench
30kg x 6
35kg x 4
40kg x 6
42.5kg x 6
45kg x 6 [99lbs]

db rows
40kg x 5
2 x 50kg x 5

notes: that killed me.

[.aeterna]

Subbed. Great lifting in here.

[COBBER]

solid as usual man!

[Tom Bro]

Subbed. Great lifting in here.

Thanks man! glad to have you on board

solid as usual man!

thanks brother

[Tom Bro]

skwats

sets weight reps
warmups
140kg x 1
160kg x 1
add belt
180kg x 1
200kg x 1
add wraps
220kg x 1
230kg x 1 [506lbs]
220kg x 1 [484lbs]
no wraps
180kg x 2

hacks
3pps x 10
4pps x 8

abs superset ghr
2 or 3 sets

notes: kinda grumpy about todays sesh. was meant to work up to 240 squat in wraps but lower back is really tired from fri/sat workouts. both 220s were sunk. ive changed my squat form a little, higher on the back and slightly different stance. its way better mechanically.

[COBBER]

Beeassstttllllllllyyyyyyyy squats man!!