ITT we ride kangaroos to the gym

[wick]

notes: got an ultrasound yesterday. i have a 2-3inch tear in my adductor. fun fun fun.

Sounds bad. Does it require surgery?

[COBBER]

sht bro! thats suckss

can you still deadlift without pain?

[Tom Bro]

No surgery required. Will probably just take 6-8 weeks of rest.

I can deadlift conventional with no pain whatsoever.

Rehab plan at the moment is as follows:
deload next week
No stretching or squatting of any sort for week 2.
sheiko bench/dead for 4 weeks (leading into states, April 6)
introduce bodyweight squatting at week 3
token squat at states
conventional deadlift at states
start squatting with weight after states.

It's funny, this week the injury has felt really good. No pain or odd feelings at all. lol

[Tom Bro]

bench
2 x 108.5 x 3
5 x 116kg x 3

deficit deads
70kg x 5
70kg x 5
5 x 120kg x 5

chins
13
12
12
8 (supersetted with below bench)
5 (supersetted)

bench
4 x 108.5kg x 4

[klaery]

Ahh man sorry to hear about the tear. Glad it is a relatively quick fix though. Good oppurtunity for a dead pb at states no squats to slow you down . Nice benching too

[Tom Bro]

haha thanks man. i doubt i'll get a dead pb. I'm aiming for 270 conventional. Which is a conventional pb i guess. but i really want to test sumo!

[COBBER]

haha thanks man. i doubt i'll get a dead pb. I'm aiming for 270 conventional. Which is a conventional pb i guess. but i really want to test sumo!

fuarrk, thats like 3xBW conventional. That'd be sick!

[Tom Bro]

deficit deads, no belt
warmups
2 x 182.5kg x 3
4 x 195kg x 3

bench
warmups
2 x 125kg x 3
2 x 132.5kg x 2
2 x 125kg x 3

deads
2 x 180kg x 4
2 x 207.5kg x 3

[Tom Bro]

Deads
warmups
120kg x 5
170kg x 2
200kg x 1
add belt
220kg x 1
232.5kg x 2
232.5kg x 1

bench
warmups
100kg x 3
7 x 125kg x 3

GHR
bw x 15
bw x 15
bw x 15
bw x 15
bw x 15

ab rollouts
5 x 10

notes: was meant to be 3 doubles on the heavier deads. I was still destroyed from Wednesday. Sore lower back, sore obliques, sore lats. sore everywhere lol. Other than that, speed and intensity is feeling off the chain at the moment.

[wick]

7 sets on bench? You on smolov jr brah?

Looks like your dead strength is on the up.

[Tom Bro]

hahaha not on smolov man.

[Tom Bro]

cleans/presses
up to 70kg x 5

dips
bw x 10
+20kg x 6
+20kg and orange band x 4
+40kg x 4
+40kg and orange band x 4
+20kg x 10

band pullaparts

bb curls
15 kg x 30
20kg x 51
15kg x 30

lateral raises
5 x 10

[Tom Bro]

bench

warmups
2 x 107.5kg x 3
3 x 115kg x 2

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

chins/GHR
lots

[COBBER]

nice lifting mate. got any pics of what your gym looks like atm bro? sounds like things are going awesome

[Tom Bro]

I have a monolift and new bench arriving in the next 2 weeks. I'll chuck some pics up when they arrive

Planning to hit heavy singles tomorrow on bench and deads.

Aim is 145-150/250-260

[COBBER]

I have a monolift and new bench arriving in the next 2 weeks. I'll chuck some pics up when they arrive

Planning to hit heavy singles tomorrow on bench and deads.

Aim is 145-150/250-260

sick bro look forwards to seeing it.

sounds good man smash that weight!!

[Tom Bro]

sets weight reps

bench (paused)
warmups
120kg x 1
130kg x 1
140kg x 1 [308lbs]
150kg x 1 [330lbs]
155kg x 0 - misgroved horribly lol

deads
warmups
200kg x 1
220kg x 1
240kg x 1
250kg x 1 - slooooooow

[COBBER]

good job on the 1fiddy paused mate! nice deadlift aswell

[wick]

Nice bench mate! Is that a PR?

[Tom Bro]

I'm not 100% on the PR. Definitely a paused PR. So that's good

[Tom Bro]

Yesterday:

Bench
warmups
2 x 125kg x 2
3 x 132.5kg x 1

today
bench

warmups
2 x 100kg x 3
5 x 116kg x 3

deads
warmups
2 x 180kg x 3
6 x 205kg x 2

chins
16
12
12
12

ghr
bw x 15
light band x 6
2 x med band x 6

Notes: Here's a vid with my 140 from wednesday:

[wick]

bench looked easssssssy

[Tom Bro]

Felt good man!!!


Bench

warmups
2 x 110kg x 3
2 x 125kg x 2
2 x 140kg x 1

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

dips
3 x bw x 6

[Tom Bro]

deads

warmups
2 x 190kg x 3
3 x 205kg x 3
3 x 217.5kg x 2

bench
warmups
2 x 110kg x 3
5 x 125kg x 3

Deads
140kg x 3
160kg x 3
3 x 190kg x 3
190kg x 6

notes: Im 8 weeks post injury, I should be squatting VERY soon

[COBBER]

strong sesh mate!!

[Tom Bro]

friday

bench
warmups
2 x 110kg x 3
2 x 125kg x 2
3 x 132.5kg x 1

saturday
bench
warmups
2 x 100kg x 3
5 x 115kg x 3

deads
warmups
2 x 180kg x 3
6 x 205kg x 2

chins
5 x 10

squats
60kg 5 x 3

notes: Im 8 weeks post injury. Physio has given me the clear to start squatting, as long as i dont go above 80% before the 12 week mark, which works well with my rehab plan around states

[Tom Bro]

Sorry I've been lazy with this. Have just been toning down training the last few weeks leading into next weeks state champs.

Highlights were a 190kg x 10 dead after 8 sets of 3.
Had to take 5 or 6 days off training after i got a really weird lat strain. Couldn't lift my arm above my head. Seems to be pretty much healed now.

Today I hit 230kg, 240kg, 250kg in a deadlift comp I held at my gym. 250kg [550lbs] will be my opener at states next weekend.

Here's my gym for those who haven't seen it http://www.ptcgoldcoast.com/venue.html

[COBBER]

Good to see ya back bro, strong opener mate!! that conventional??

[Tom Bro]

Yeah still no sumo man. I'm squatting 80kg again lol. Back on the road to recovery. I won't pull sumo again until June probably. If I am lucky anyway. We shall see.

[Tom Bro]

Quick update:

Competed in the state champs today.

Had to take a token squat.

Ended up with 80/157.5/257.5kg, 176/347/567lbs

Full write up and vids tomorrow