ITT we ride kangaroos to the gym

[COBBER]

fuarrk, nice bro. thats a pretty big bench PR right?? nice work

[wick]

Awesome benching mate!

[Tom Bro]

Thanks fellas.



Squat: Took a token, still healing from this injury. 80kg.

Bench:
I came into the comp planning to go 140/150/160. At the last 2 big meets I've done, I've choked on my opener. That didn't plague me. I was so confident with 140. I didn't blast it up with the speed I could have, just wanted to make sure my butt stayed down and I got 3 whites.

Attempt 1: 140kg. 3 whites. Easy

Put 150kg for the second attempt. Was quite confident with this weight as well. Handled it easy. Flew up. 2 reds. 1 judge said butt came off, the other said my left elbow was shaky/not locked out.

Attempt 2: 150kg. 2 reds.

Anything above 150 is unknown territory for me. I failed 155 in February. So I thought I better be safer than sorry, because i wanted to nail my final attempt. I had to get comp bench redemption. Opted for 157.5. I took my time setting up and got nice and tight. It paid off. Weight flew up. 3 whites.

Attempt 3: 157.5kg. 3 whites.

Deads:
The plan was 250/260/270. In the warmups 220 was feeling heavy, so i dropped my opener to 245 to be double safe. It didn't feel super light, but it absolutely flew up in the video.

Attempt 1: 245. 3 whites.

Anything over 250 is unknown territory again for me, for conventional anyway. I had failed 260 before, and that was playing in the back of my mind, so i opted for 257.5. I had slightly torn a callous warming up and the bar slipped in my hand on the way up. I came super close to losing it at the lockout. The head judge seemed to leave me hanging there forever. But I held on and managed to nail it.

Attempt 2: 257.5kg. 3 whites.

I wanted 270 regardless, so threw it on. It flew off the ground but just came to a dead stop above my knees. I didn't have it.

Attempt 3: 270kg. no lift.

I'm really happy with my performance. My conventional dead has come a long way, so i know my sumo will be massive once im back again. This comp gave me big confidence with my bench as well.

Video of my whole team's lifts (mine are in there)

[Tom Bro]

Sorry for the lack of updates.


Last night:

Squats
warmups
140kg x 3
160kg x 3
180kg x 2
190kg x 2
200kg x 2

bench
warmups
2 x 115kg x 3
2 x 132.5kg x 3
3 x 140kg x 2

bench daddy bench
140kg x 5
150kg x 3

notes: Squats are finally coming back. last time i did 200 i retore the injury, so this is a big milestone for me. Squats were done in chucks.
The bench daddy is a product by mike womack to rival the slingshot. the thing is awesome. love it. it was my first time trying it and 150 was easy as. ill go for a heavier triple with it on saturday.

[COBBER]

Training looking big bro! Hoping to get my hands on a sling shot in the coming months, look like a useful tool!

[Tom Bro]

Get a bench daddy bro! its awesome. Will probably work out cheaper than a slingy.

[Tom Bro]

tues:
shoulder press and accessories

weds
bench
2 x 115kg x 3
4 x 125kg x 4
Bench daddy:
140kg x 5
160kg x 3
140kg x 8

today
deficit deads
warmups
2 x 172.5kg x 5
197.5kg x 4
2 x 212.5kg x 3
4 x 225kg x 3

ghr
4 x 8 with band

abs

[Tom Bro]

Bench overload day

sets x weight x reps
warmups
120kg x 2
add bench daddy
140kg x 3
155kg x 3
170kg x 3
180kg x 1 [1bd]
180kg x 1 [2bd]
190kg x 3 [2bd]
140kg x 5

some rows and stuff

[COBBER]

fuark, that bench daddy is serious business! Nice volume on the big 3 btw

[Tom Bro]

I'm still alive.

Recently I went to the GPC Nationals in Melbourne. (Same meet where Dan Green broke his all time record again).

I went 250/157.5/267.5. I missed a 170 bench and 280 dead on 3rds.

I'm now back into training, heading to the GPC worlds in Hungary in September. I've switched back to sumo deads to see how it goes on my adductor.

I run a gym now. Here is the video of my teams lifting (and my own)


Another view of the 250 squat.

[trancebreak]

Fuuark bro subbed! Massive work being done here! Gl at your next meet

[Tom Bro]

Quick update:

Off to the GPC world champs in Hungary next week.
I tested my openers and seconds the other day. Ended up with 267.5/170/277.5 (590/375/610). The deadlift was slow, but I wasn't eating between lifts, so I'm confident I'll be good on the day.

After worlds I'll have to take til at least December off squatting completely to mend a torn labrum.

[COBBER]

Holy sht man thats next level stuff ^^

brb squatting once/month and hitting 600lbs

bench and deadlift looked sick man, mirin hard!!! Must be pretty excited to go to hungary man thats awesome!

[Tom Bro]

Bench
sets x weight x reps

warmups
2 x 120kg x 3
2 x 150kg x 2
2 x 160kg x 1

60kg x 15
80kg x 15
90kg x 10, 8, 6

bb stuff, shoulders etc.

notes: just messing around until worlds. 160kg is my bench opener, just making triple sure I'm mega confident with it.

[COBBER]

dam ur bench exploded up this year awesome progress!

[wick]

170 bench? Mirin hard. teach me your ways!!

[Tom Bro]

Bench

sets x weight x reps

bench
warmups
90kg x 5
110 x 3
120 x 2
140 x 1
3 x 160 x 3 [352lbs]

CG bench
70 x 15
2 x 100 x 12
2 x 70 x 15

bb rows
60 x 20
80 x 15
3 x 100 x 15
60 x 15

reverse curls
3 x 20



Notes:
I'm back I've been too busy to log.
I haven't squatted since September due to a torn hip labrum. But I've started doing rehab stuff and it seems to be coming along ok.

[wick]

Strong bench mate!

Still not squatting? You've been out of action for ages now! I can't squat either

[Tom Bro]

I know man. Sucks
I'm feeling confident that this 12-15 weeks off has done the trick though.

[Tom Bro]

deads

sets weight reps

warmups
200 x 1
220 x 1
240 x 1
260 x 2
260 x 1
3 x 170 x 3

rehab squats

ghr + lunges
3 sets

notes: feeling sick and lethargic. deads just werent happening.

[COBBER]

Bout time bro! That bench is dam impressive mate, 160x3x3 is a whole notha level. You must be smashing 4 plates easy now?

[Tom Bro]

My best so far is 175. I'm testing in 3 weeks. Hoping for the magic 4 plates!

[Tom Bro]

bench

sets x weight x reps

warmups
90kg x 5
110kg x 4
130kg x 3
150kg x 2
add slingshot
160kg x 3
180kg x 2
170kg x 3

mid grip bench
80kg x 15
100kg x 15
100kg x 12
70kg x 20
70kg x 15

chins/dips

lots of curls

[dopamine72]

Nice benching. I thought you gave up lifting or died.

[arturogatti]

Subbed. Strong log even with your injuries.

[Tom Bro]

Cheers fellas.


deads

sets weight reps

deficit deads
warmups
170kg x 3
190kg x 3
3 x 210kg x 2
170kg x 3
170kg x 5

sldl
3 x 80kg x 15

rehab sumo pulls

ghr
5 x 10

[Tom Bro]

bench

sets weight reps

bench
warmups
2 x 130kg x 3
5 x 147.5kg x 3

cg
5 x 90kg x 15
70kg x 15

chins

[Tom Bro]

bench

sets weight reps

warmups
120kg x 2
140 x 1
160 x 1
3 x 170 x 1

cgbp
3 x 120 x 6
5 x 70 x 15-20

bb rows
5 x 15

curls

[COBBER]

Awesome benching bro, you benching 2x/week atm?

[Tom Bro]

3x heavy, 1 light.