PDA

View Full Version : Doing work, my own way



Pages : [1] 2 3 4 5 6 7 8 9 10 11 12 13 14 15

Thrawn
03-14-08, 7:34 pm
Okay, been on the forum long enough. Time to start my journey, damnit.
In short, i am a starting powerlifter. Been training since april 2007, but only seriously committed towards powerlifting since december 2007. I am on the road to my first competition, but the date has not been announced yet. I will give my trainingschedule, personal records and weight in kg and us pounds (hope i calculated it correctly: 20kg plate = 45 pounds). Any comments on the schedule (which i think is rather a lot crammed into three days, but it was made up by my trainer and i trust him to know his business), and progression etc is welcomed and encouraged.
Currently i weigh 85,7kg/190,4 pounds at 1.85m 'tall'. BF around 6-7%
Personal records:
Squat: raw 100kg/222 pounds, bandages 120kg/266 pounds
Bench: raw 95kg/211 pounds, shirt also (been a while since i tried that)
deadlift: raw 155kg/344 pounds, never tried belt or suit so far
That makes a total of 370kg/822 pounds and combines for 242.3 Wilks points (370*0.6549).
I want that to be 300 Wilks points before the end of the year (or get as close as i can), so in order to do that with my current weight i would have to total 458kg. And it starts now!

Trainingsschedule: 3 days a week, mostly 1,5 to 2 hours a session. I must note that i have suffered a strain in my back 2 weeks ago and it is still bothering my deads and bench somehow. I state the 'momentarily used weights' also where needed. No belts, no gloves nor straps. Just me, chalk and the weights. Supplements i take: Pak, Flex, RealGains, FastGain3100). When back is healed i will try Kre-alkalyn also.

Monday:
Squat: 3x4 - 85kg/189pnds to 90kg/200pnds
Stopsquat 75%: 3x4 - 70kg/155pnds (stop at bottom, stop at 75%up)
Frontsquat: 3x5 - 55kg/122pnds to 60kg/133pnds
Leg ext: 4x12 - 30kg/66pnds
Benchpr: 4x5 - 75kg/167pnds to 80kg/178pnds
Small bench 75%: 3x5 - 65kg/144pnds (to 75% up)
Small bench 3x6 - 65kg/144pnds to 70kg/155pnds
Cable crossover 3x8 - 30kg/66pnds
Deadlift 3x4 - 115kg/255pnds to 125/278pnds (for now 100kg/222pnds)
Stiffleg DL 3x6 - 75kg/167pnds
Leg curls 4x8 - 45kg/100pnds
shrugs 3x5 - 80kg/178pnds to 100kg/222pnds
abs exercises and reps differ, mostly 3x25 roman chair/leg lifts

Wednesday: speed day: less weight, max 45 seconds between sets (if possible)
Bloklift 4x3 - 130kg/189pnds to 140kg/311pnds (for now 110kg/244pnds)
Deadlift 3x5 - 90kg/200pnds
legpress 45dgr 4x8 - 140kg/311pnds to 160kg/355pnds
Benchpress 3x5 - 75kg/167pnds
Cable crossover 4x8 - 25kg/55pnds
Lat pully 4x8 - 55kg/122pnds to 60kg/133pnds
Seated row 4x8 - 60kg/133pnds to 65kg/144pnds
Upright row 4x8 - 30kg/66pnds to 35kg/78pnds
Bentover row 4x8 - 50kg/111pnds to 60kg/133pnds
Neckpress 4x8 - 30kg/66pnds to 35kg/78pnds
Side raises 4x8 - 9kg/20pnds
Barbell curl 4x8 - 30kg/66pnds
Hammer curl 4x8 - 14kg/31pnds
Triceps pushdown 4x8 - 50kg/111pnds
Reverse bic. curl 4x8 - 25kg/55pnds

Friday
Squat 4x5 - 80kg/178pnds
Benchpress 4x5 - 75kg/167pnds to 80kg/178pnds
Small benchpress 3x6 - 65kg/144pnds
Deadlift 4x5 - 105kg/233pnds
Calve raises 4x10 - 300kg/667pnds (machine, can't go heavier, so i up reps)
Nosebreakers 4x8 - 35kg/78pnds to 40kg/89pnds
Dips 4 x max (first set normal, rest with 15kg/33kg chains around neck)
Incline bic.curl 4x8 - 30kg/66pnds
Abs exercises and reps differ, mostly 3x25 roman chair/leg lifts

So. Took a lot of typing and converting, but there it is, where i am now. Most ppl in my gym call my schedule a 'horrorshow' but i must say that i have adepted to it. I DO have to admit that especially mondays take a toll. I am thinking about going 4 days to the gym and lighten the load per day a bit.
My thing. My journey. Love it. Want it. Want to share it. Tell me what you think.

Thrawn

Toni69
03-14-08, 8:30 pm
Cool stuff. Im still learning the PL'ing lifetsyle as it is a bit different from the lifestyle of a BB'r but we do share common goals amongst which is the passion we have for what we do and how we do it...or demonstrate it.

I look foward to seeing you move toward the direction of your targets and goals and when you hit a speed bump, we are here to give you a bit of a nudge.

Thrawn
03-15-08, 7:27 am
Cool stuff. Im still learning the PL'ing lifetsyle as it is a bit different from the lifestyle of a BB'r but we do share common goals amongst which is the passion we have for what we do and how we do it...or demonstrate it.

I look foward to seeing you move toward the direction of your targets and goals and when you hit a speed bump, we are here to give you a bit of a nudge.

I totally agree. We all face the iron and rigors of the challenge ahead. Its that and our attitude towards it that binds us here. I sometimes team up training with BB'rs at my gym, because i am the only one focussing on PL in my gym. I just up the weight and lower the reps.
I choose the PL direction because, although i am bulking well beyond what i thought i could (15kg in 11 months now) i found that my body responded better to the lower reps/higher weights training. I tend to wear out quickly when reps go up. Guess its just how my body works. Although i am focussing on PL now i am also continuing to bulk quality muscle. Growth comes rather easy so far, and at 1.85m and 85-86kg i definitely can still use more mass (personal taste).
Thanks for dropping in on my journey, Toni69. I will make sure to keep an eye on yours too.

All hail the new flesh, muscle ache rules. And yes, yesterdays session gave me some =)

Thrawn
03-17-08, 6:29 am
So far still backproblems, wonder how it will be in the gym tonight. This strain has been with me for three weeks now and still counting.
But fridays sessions left me with a smile.
Because of my strained back i performed the deadlift a little bit different. I kept the barbell closer to my shins and started the upward motion more from my legs. And, how stupid this my sound... then it hit me. That is the form i was taught in the first place. Without even realizing it, i had deviated from form somehow. Maybe because i always train alone and dont have proper guidance for 95% of the time. Dont know and dont care. Guess this sprain was about to happen anytime.
Nothing much else to this story/update, just a realization. The journey is a learning curve for sure. And injuries can teach you the most maybe.

Thrawn
03-17-08, 5:55 pm
Well. This evening's session sure sucked.
It was not my body letting me down. I got lost mentally. And i hate myself for it.
Doing my warmups, all is good. Going to the squatrack, warming up there. Notice how many ppl are around not taking this game serious and still getting good results. Hell, there was this dude doing 90kg benchpresses for reps that i cannot do. And he is a partymonster, not eating proper, taking it as a joke. And he's growing like he suckling on a whale...
And it got to me. It irritated me. I have to work damn hard for every extra pound, be it on my body or on the barbell. Ofcourse from there matters could only get worse. My strained back bothered me more then it should. Needless to say, the rest of the session went totally awfull with me being completely out of focus... Since my injury this has happened a few times. I am sick of it. Makes me lose the fun in the game.
If i don't get my mind focussed on ME again those 300 Wilks points is not gonna happen this year. It will be hard enough as it is with my slow recovery.
Just had to get this off my chest, maybe it helps. Normally i am the silent type and keep it bottled up. I will remember this incident and hope i will not let if affect me again.
Long journey ahead...

Thrawn
03-19-08, 5:26 pm
Sometimes the problem you have is so obvious you wouldnt see it if it was marked with a ten ton red dot. Got some usefull conversation about diets going with Toni and all of a sudden she told me some stuff that made total sense. I felt so relieved about finally getting a hold on what went wrong with me last few weeks besides my injury that i took some hours of to get a good meal and workout going. And it worked like a charm. Can't say it was as good as usual yet, but that will return. I told myself to just go there and have FUN like you used to, dont get fixed on numbers. That will return when i am all healed up again. Toni, this one was for you.

Speed day; max 45 seconds rest between sets and exercises if possible. All numbers in kilo's. In this routine weight is not most important. Form and speed is. Normally i use free weights and barbells as much as i can, but for variety i included some today.
By the way: i found that reversing my alternating grip on deads lessened the strain in my left lat... cant explain it, dont even want to. If that feels better, thats what i will do for now.

Block deadlifts: 4x3 100/105/110/120 (also pulled 130 one time) Back held up great
Legpress 45degr 4x8 160 (could really feel mondays leg session still linger)
Benchpress machine 3x5 95/105/110
Pek deck 4x8 60/65/65/70 (was damn hard somehow)
Lat pully 4x8 50/55/55/60 (last set only 6, but NO back problem)
Seated row 4x8 55/55/60/65 (a bit strain when starting the exercise)
Upright row 4x8 30/35/35/35 (difficult)
Bent over row 4x8 55 (felt good, almost no pain)
Neck press machine 4x8 30/35/35/35
Side raises 4x8 9
Barbell curl 4x8 25/30/35/35 (felt GREAT, been a while)
Hammer curl 4x8 14 (ditto)
Triceps pushdown 4x8 50/55/55/60
Reverse bic. curl 3x12 30

Because in todays session i finally felt rythm again i also treated myself to my first attempts at olympic lifting. I tried clean and jerk. Only technical with first empty barbell a few sets of slow controlled movements. About 3x10. After that i went up to 35kg and did 3x6 i think. I just kept the split out of the movement as that shocked my back too much. So just pulling up, getting it up to chest/shoulder and a small push/jump to press out. Felt great.
Got the feel of the rythm and the tired body. Gotta keep this going. I want that 300.

Toni69
03-20-08, 5:24 am
Mikhail Baryshnikov once said, "I do not try to dance better than anyone else. I only try to to dance better than myself.

This is a powerful statement....nothing will ever be perfect, and we will always be forced to face obstacles and challenges to throw us off track. This inconsistency is what makes us grow, become more skilled, more self-confident and more successful as we set higher standards for ourselves.

Im glad our talks have helped you get back on track..sometimes an outside source can shed a bit of light on something that has been right in front of you the whole time...and its normal for one to overlook the little things cause we get caught up in so many other things.

Now its time to get into gear...no more excuses...just do it!

BTW...GREAT WO! and whatever alleviates pain off that lat...use that to your advantage..a slightly different grip, a different stance, foot position...use it to your advantage.

GRUNT
03-20-08, 3:34 pm
Sometimes the problem you have is so obvious you wouldnt see it if it was marked with a ten ton red dot. Got some usefull conversation about diets going with Toni and all of a sudden she told me some stuff that made total sense. I felt so relieved about finally getting a hold on what went wrong with me last few weeks besides my injury that i took some hours of to get a good meal and workout going. And it worked like a charm. Can't say it was as good as usual yet, but that will return. I told myself to just go there and have FUN like you used to, dont get fixed on numbers. That will return when i am all healed up again. Toni, this one was for you.

Speed day; max 45 seconds rest between sets and exercises if possible. All numbers in kilo's. In this routine weight is not most important. Form and speed is. Normally i use free weights and barbells as much as i can, but for variety i included some today.
By the way: i found that reversing my alternating grip on deads lessened the strain in my left lat... cant explain it, dont even want to. If that feels better, thats what i will do for now.

Block deadlifts: 4x3 100/105/110/120 (also pulled 130 one time) Back held up great
Legpress 45degr 4x8 160 (could really feel mondays leg session still linger)
Benchpress machine 3x5 95/105/110
Pek deck 4x8 60/65/65/70 (was damn hard somehow)
Lat pully 4x8 50/55/55/60 (last set only 6, but NO back problem)
Seated row 4x8 55/55/60/65 (a bit strain when starting the exercise)
Upright row 4x8 30/35/35/35 (difficult)
Bent over row 4x8 55 (felt good, almost no pain)
Neck press machine 4x8 30/35/35/35
Side raises 4x8 9
Barbell curl 4x8 25/30/35/35 (felt GREAT, been a while)
Hammer curl 4x8 14 (ditto)
Triceps pushdown 4x8 50/55/55/60
Reverse bic. curl 3x12 30

Because in todays session i finally felt rythm again i also treated myself to my first attempts at olympic lifting. I tried clean and jerk. Only technical with first empty barbell a few sets of slow controlled movements. About 3x10. After that i went up to 35kg and did 3x6 i think. I just kept the split out of the movement as that shocked my back too much. So just pulling up, getting it up to chest/shoulder and a small push/jump to press out. Felt great.
Got the feel of the rythm and the tired body. Gotta keep this going. I want that 300.


Dammmmnnnn, thats alot movements...I'm tired just from looking at it. If your a beginner in the power lifting field, you seem to be grasping the concept nicely. Very nice session. Have no doubts that you will reach your goal. Just keep on the grind and dont worry about anyone else. I understand about having to work hard, just like in my journey, I dont have the best foods out here to make gains but I do what I can and bust my ass daily. Keep on it, you'll make waves.

Young&Hungry
03-20-08, 3:56 pm
Hey bro, I think you seriously need to re-evaluate your powerlifting program. Why so much volume? Why so many machines that will have no significant carryover into the big three? I don't think you're grasping the concept of building a powerlifting program at all just yet. In any powerlifting program, generally speaking the volume should be low and the intensity high. Read up on some articles. I myself am a powerlifter and there's plenty of experienced vets on this forum as well. Go to these websites and try to read as many articles as you can. If you need help with setting up a program, please feel free to PM me.

http://www.westside-barbell.com
http://www.elitefts.com

Some good powerlifter's logs to read up on this website would be Strongman427, Boar, Hartschuh, Tek, Matt Dickerson, IRBS, BEASTOFRAGE, and myself.

Thrawn
03-21-08, 5:16 am
Toni: thanks and the workout felt great! been sore for two days and that has been a while!
Grunt: much appreciated! Be assured that i will spill my guts to reach that 300. Should be starting a new program soon. Tonight i train at my mentor (technical session to improve my form) and evaluate where i am now.
Young & Hungry: maybe you refer to the speedsession only? Mondays and fridays dont have much load and reps are much lower. Wednesday session is meant to improve stamina, not build strength. I can move those weights with relative ease back to back. The program was custom made by the coach of the Dutch powerlifting team himself. I trust him to know his business. I have no own experience to say it is a wrong or bad program so it is difficult for me to judge how 'solid' this program is. I can say tho that the TOTAL program has worked wonders for me: in three months on this program i increased my pr's as follows:
Bench: 85kg to 95kg raw
Squat: 75kg to 100kg raw and 120kg with bandages (i really sucked at start)
Deadlift: 90kg to 155kg raw
Guess it works different for all of us. But i WOULD be interested to see other programs. That was also one of my questions in the opening post. So if you could show me some other optional workout routines it would be much appreciated.
Thanks for your comments!

Young&Hungry
03-21-08, 12:44 pm
Alright brother, I don't doubt that your program was designed by some sort of coach but I can see some major design flaws in his programming abilities. The biggest design flaw is the overall volume. You need to understand that powerlifting and bodybuilding are two totally different arenas. Templates for both are similar but at the same time radically different. Powerlifting is a very CNS intensive sport because you are training to move an extremely heavy weight for one repetition, which requires your motor neurons to be able to fire fast and effeciently. The thing with all the unnecessary volume is after you move heavy weight, it looks like you're doing 1-1.5 hours of accessory work on bodybuilding movements that will have no carryover into 1RM's of the squat, bench, or deadlift. This adds unnecessary strain on your nervous system for moves that serve no purpose to a powerlifter.

Day One:
"Stopsquats" - are you referring to paused squats? If you're actually stopping the ROM 75% of the way up, you're putting a lot of unneccesary strain on the supportive tissue in your knees. A better substitute for these would be box squats.
"Small Benches" and Cable Crossover - unnecessary volume that is overtaxing your CNS. Pec strength has little carryover into a power bench.
Deadlifts - deadlifts are the most demanding power move on the CNS. You're better off doing them 1-2 times a month
Leg Curls - little carryover into the squat. Better substitutes are the GHR, Reverse Hyper, or SLDL/RDL.
Heavy Shrugs - more unnecessary CNS taxing.
Squatting, Benching, and Deadlifting heavy in one day - too CNS demanding, you are overtraining

Day Two:
Speed Day - this is an idea copied from the Westside Barbell routine, except your coach does not know how to implement it into this day at all.
Deadlifting - refer above.
Leg Press - unilateral quad training such as lunges or split squats are better for squat carryover.
Benching heavy again - overtaxing the CNS and not allowing the muscles or neurons in that area to recover.
Cable Crossover - refer above.
Bodybuilding type workout - too much volume after deadlifting and benching heavy. Many of those moves are isolation movements are and could be better substituted.

Day Three:
Too much volume and too heavy on the squat, bench, and deadlift after going heavy on them for the past two days. Rep ranges could be better.
Nosebreakers/Dips - poor carryover into the power bench press. Better substitute would be board presses, close grip, JM's, etc.

Bro, I am not trying to offend you with this or insult anyone whose helping you out at home, but as you can see your program doesn't look effective to me. I think you'll end up overtrained and your progress will stall out quickly because of this. For your height and weight, your numbers could use some improvement and I don't think this program will do much of that for you anymore.

I will reccommend either a Sheiko/Korte program to you or a Westside routine. Sheiko/Korte is based off percentages of your 1RM, and the volumes/intensities are waved very nicely and can be managed by your CNS. There's little accessory work, but a lot of volume on the big three which is great for a beginner like yourself to become accustomed to the power lifts. They're old school and the programs of choice by the Eastern Bloc IPF guys. Westside is probably the most popular powerlifting program on Earth. The best part about it is it's highly customizable, and once you learn how the system works, you can very easily tailor it to your needs and avoid overtraining. I myself use this program and so does just about every powerlifter on this website. I put 100 pounds on my box squat, 30 pounds on my bench, 40 pounds on my deadlift, and 15 pounds of bodyweight in 5 months of using Westside.

I'd like you to read more about these two programs, and hopefully when you decide to change your mind about your current program I'd be happy to help you set it up:

Sheiko/Korte: http://asp.elitefts.com/qa/training-logs.asp?qid=54819&tid=138
http://www.t-nation.com/tmagnum/readTopic.do?id=1411071

Westside: most articles on EliteFTS and Westside Barbell (just google, you'll get a million results)
Matt Dickerson, Hartschuh, IRBS, BEASTOFRAGE, Tek, and my own log.

If I can be of any more help please let me know.
-Y&H

Thrawn
03-22-08, 3:04 pm
Young&Hungry: Thanks for your post and comments! I have sent them trough to the coach of our National team and will see what he thinks about your suggestions.

Yesterday was technical training at my mentors garage. We were gonna do the big three, but more ppl turned up for training, especially benchpress. My form problems were most urgent with squad and deadlift, so we decided to focus on those.
My weight has increased again, so that's a plus.
My squat has improved and is now good enough for me to enter competition. Going through the movements i felt good and gained confidence so in spite of my back injury i decided to go for a new personal record. I squated 105 kg raw with relative ease =). Good to know i keep improving rather well. I did not push any further, still had the deadlifts to go, which had been very problematic lately because of the strained lat.
Deadlifts are now also much better regarding to form, so also green light on that now. I can officially enter competitions without worrying about bad turns (they can ofcourse still happen, but that is then all my fault). My mentor lifted his series before me which fired me up a little. Hadnt been able to pull more then 100-105kg last weeks but managed a nice 140kg at the end of the session. NOT my best lift, a bit shaky and hesitant, but i got it up again with relative ease. It did feel a bit scary on my left lateral, so i decided to keep it at that. Recovery is most important now. New training program is being made for me and i will compare it to suggestions made above.
Untill next time, brothers.

GRUNT
03-22-08, 3:51 pm
Hey Thrawn,

If what your doing has been working for you and its giving you success then stick with it. You know your own body and the program your on might be for a reason. Just keep hitting it hard and listen to your trainer.

The Wanderer
03-22-08, 4:08 pm
If it works for you, continue doing it. Your gains are quite impressive, good work.

Young&Hungry
03-22-08, 5:51 pm
Does your coach have an e-mail address or something? I've heard of high volume powerlifting routines like Pricilla Ribic and her USAPL crew do, but nothing like this. I am not gonna bag on your coach but just because he has x or y certifications does not make his word gold. Hopefully another powerlifter who is more experienced than I can get in here and try to convince you to take a serious look at your program because in all seriousness I am worried about the overtraining and future lack of progress this will lead up to, and this may lead to a serious injury. Although I totally don't agree with what you're doing I do wish you the best on your journey.

Matt Dickerson
03-22-08, 7:39 pm
I don't know any top level power lifters that would dream of using that much volume in one session. Heck, I don't know many bodybuilders that would use this much volume either.

You said your main purpose is to train for power lifting but then you tell young and hungry that some of your days are for endurance or stamina and that is exactly what you are training for. Those are completely opposite goals. You might see short term progress with this routine if you are fairly new and just getting in to lifting, but after your poundages initially go up you will stagnate. If you insist on more volume, add in one more day rather than trying to cram everything into 3 days. I would do 2 upper body days and 2 lower.

If I were to do a 3 day split, and I have with great success, I would Rotate my speed and max effort work like this and do only 4-6 movements per day with great focus. Go balls out on each movement and leave nothing in the tank. That way you don't need to do 14 different exercises per day. Doing that many different exercises is akin to doing cardio. You will have a hard time gaining or even maintaining your current weight with your current routine.

Remember this in training: You can Go hard or you can go long, but you can't go hard and long. The sensation might feel like you are going hard, but you won't be. Here is a 3 day split I think you would do much better with.

Week 1.

Monday. Max Effort Bench

1. Main movement variation. Do triples up to 2-3 heavy singles.
2. Accessory like DB reps or BB extension variations 3-4 sets of 5-12 reps.
3. Tricep pushdowns 3 sets of 6-12 reps
4. Lat movement 5 sets of 6-12 reps
5. rear/side delt movement 4 sets of 6-12 reps

Wednesday. Speed Squats/DL

1. Speed box squat 10x2 reps with 50-60% of 1RM wave the percent up over 3 week period.
2. Speed Deads every other week 6sets x1 from 60-75% of 1rm
3. Lower back movement. (Reverse Hyper, 45 Degree Hyper, Pullthroughs, gm's, 3 sets
4. Hamstring movement if needed (GHR, Bent leg pull throughs, light stiff leg deads, leg curls)
5. Heavy Abs 4-5 Sets
6. Grip/Bicep/Neck work -rotate every week

Friday. Speed Bench.

1. Bench. 6-8 Sets of 3 reps at 60% of raw max. Grip inside of rings.
2 Overhead press for reps or incline press for reps, 3-4 sets
3. Tricep movement like on monday 3 sets
4. Lat movement like on monday 5 sets
5. upper back/rear delt movement 3 sets
6. extra delt or bicep movement for 3 sets

Week 2

Mon. Max Effort SQ/DL

1. Main movement (Squat Variation, DL Variation, GM variation) DL heavy twice in a 10 week period. Squat Twice. And GM's should be about 6 times in a 10 week period. Do triples up to 2-4 singles. GM's you might want to stick with triples.

2. Lower Back movement 3-4 sets for 6-12 reps
3. Extra Hamstring movement 3-4 sets for 6-12 reps
4. Shrugs. 3-4 sets of 6-12 reps
5. Heavy Abs. 4-5 sets
6. Heavy Oblique work

Wed. Max Effort Bench like week 1 except using a different main movement.

Fri. Speed Sq.Dl like week 1 except you use a different percent for your speed work.

This is how I would do a 3 day per week split. I would keep rotating. 4 guys at my gym do this and it works well for them. Remember to keep the volume down and focus on improving on your poundages every week. That is what will get you stronger and bigger if you eat for size. Choose the movements that give you the most bang for the buck and go balls out on them. This way you will get stronger more quickly, and you won't waste your calories doing "cardio."

Thrawn
03-23-08, 7:19 am
Young&Hungry: he does ofcourse. And i know you are not putting down on my coach. Neither am i on your methods. For me this is all new and i have NO way of knowing what is right or wrong. My mentor and national coach are very experienced so i have given them your input objectively. I will see the response and give the feedback here.
Matt Dickerson: thanks for stopping by and your suggestions and comments. They are very much like Young&Hungry's and i will stress this to my coach.

I am supposed to get a new program soon and even I did note them that i think volume is too much (see my opening post). I have had no real trouble doing this program, but i feel i should concentrate more energy. So on that aspect we do agree =) I am looking seriously into both your suggestions and will also make my own program i think is good for me and hand it to my coach. In that program i will certainly incorporate your suggestions. I seriously value both your suggestions and know you are not putting down on me or my coach.
So far this program does seem to work for me and that is also something i have given as input to my coach. Fair is fair. But personally i would like a bit less volume or maybe split over 4 days instead of 3 so i can keep focus longer.

Grunt and the Wanderer: thanks, brothers! I love what i am doing right now and i will certainly spill my guts for those 300 Wilks. Be it on this program or another: my determination is not wavering on this.

Thanks for all the input! This forvm is a TREASURE in knowledge!

Gazzara
03-23-08, 9:20 am
Thrawn, that link to Westside is a good one. You should check it out just for some inspiration. You will be overwhelmed by the number of men and women that Louie Simmons has trained to lift huge weight there. On the Elite Members page Westside has 50 members who squat over 800 and 70 who bench over 550 http://www.westside-barbell.com/elite_members.htm

You have to experience Westside from the website since you are over there in the Netherlands, but I am fortunate that the gym is only 10 miles from me here in Columbus OH and I actually got to go there and train just this past Friday. You might not care to use their methods in your training, but you certainly would enjoy watching those lifters in action.

The stretch bands and chains are clever ideas to boost your strength past your sticking points. On deadlifts the heavy chains are attached to the ends of the bar so that your initial pull from the floor is the weight on the bar, but as you rise and pull more chain with you the weight you are holding goes up. With the stretch bands, they are attached to the floor in front of the ends of the bar, run over the bar, then are attached to the floor again behind the bar. The more you rise up, the more tension that you are pulling. At the Animal Cage at the Arnold Expo [fortunately also here in Columbus] I watched some of the pros reverse this on the deadlift with an over-max weight on the bar and the bands looped over the ends of the bar and attached about 5 feet above the floor to assist in pulling it off the floor, leaving you with the full load when standing erect.

So the gym itself is not impressive - its just a small warehouse, but the lifting was amazing. There was a group of guys squatiung with 500 to 600 pounds, but Louie said that the heavy bands that were attached to the floor added another 500 pounds.

I went there for help with my deadlift because I always have done it using too much of my back, as you apparently have, because that's where my strength is. I expected to be chided for this and I was. Louie told me that while the deadlift is primariliy back and hips, it is the weak points that you have to work on, not the strong points. That meant sitting way back and dragging the bar up my shins, just as you described. He pointed to the bruises up and down his shins then I looked at the other guys - same thing. Stiif, from the Animal Forum, basically told me the same thing when we worked out after the Arnold Expo. But as Louie said, nobody wants to do the things that they suck at - but that's where the work is needed.

Louie had me doing sumo deadlifts with a really wide stance to strengthen my hips. It was awkward and I think I was only pulling about 225, but this will be my new deadlift routine. So in that wide stance I had to point my toes out to the sides as far as possible, almost to the plates. With my ass all the way down he had me forcing my hips forward to pivot the bar off the floor, the knees acting as the fulcrum. Normally when I would try to do a regular deadlift with "good form" I would try to drive my heels into the floor and lift straight up with my quads, rather than my back or hams. For this sumo lift Louie had me pushing out sideways through my toes, pushing toward the plates, while pulling my hips into the bar and forcing my shoulders straight back. He said that the quads are not the main push in the deadlift. Again, it is the back and the hips. The sumos were to improve the weak hips so that a regular deadlift would go up.

So, sorry to fill up your log, but here is a final comment that you probably will not find on the Westside website. Louie was showing me the posted list of 50) 800 pound squaters and 70) 550 benchers. I asume he was apply this to the big dudes when he said that after a year of training, anyone who could not squat 800 and bench 550 could not come back to the gym until they could. Basically, move up or move out. Louie Simmons is a great guy who will tell you everything he knows about lifting weights. But you have to apply it if you want to come back.

Thrawn
03-23-08, 10:08 am
Hey Gazzara, thanks for your post. My log is free for all to comment and say what they want, as long as its constructive. That leads me to clarify one thing: i get the idea that ppl think i am NOT listening to Matt or Y&H. Believe me, I am. I am taking all comments seriously and my coach also. He is looking into the program Matt send me, and the comments i gave on the program i followed so far. I just stay 'out of the discussion' as i am a greenie and do not have the knowledge. PL is soooo unknown in the Netherlands its hard to get good info. I can only say the program has worked good for me so far (good improvements in lifted weights, good improvents in mass) and for now, there seems no sign of progress slowing down.

I know the bands and chains, i have trained with them already (bands for squads and chains for deadlifts). Loving it. I even have my own chains at the gym i train now and before my injury would use them on my deadlifts and dips.
Great to hear how you improved your technique with Louie! My mentor had me squatting with just the barbell untill i would finally stand up straight after the squat =) ONLY after that was i allowed to put on the plates, LOL.
Must be great to live in a place where there is so much access to info and good gyms. Over here gyms are not that pro, most will not allow you to use chalk or chains and stuff, there is almost no knowledge about heavy lifting. But those are the cards i am dealt and i will play as smart as i can with them.
Thanks again for checking my journey!

Young&Hungry
03-23-08, 12:46 pm
Thanks for listening to our comments brother. I think the progress you're seeing from this program is just because you're so green. My first three months in the gym, I was going in and doing chest for two hours one day, tri's for two hours the next, back for two hours the next, seven days a week. I was growing like a fuckin' weed even though I was ridiculously overtraining. So even though you're overtraining yourself into the ground, you're still seeing progress because your body is still adapting to the stressors of lifting weights. I think if you made the switch to such a program as Westside, Sheiko/Korte, 5x5, 3x3, Kilgore's Starting Strength, whatever - you would see so much more progress because you're going to have to switch to these sooner or later because you're gonna see your progress diminish with the extreme rate of volume you're on.

I think the fact that you seek out a technical guy to help you with your form is awesome, I wish I had someone as knowledgeable as he on the form because I'm still tinkering my form on everything nearly three years later. I do think the whole coach thing is unnecessary. I've educated myself in powerlifting my disciplining myself to read at least three hours a night (usually much more), whether it be other people's logs, watching interviews, disecting people's form on YouTube, learning about other programs, reading programs and making sense of everything, scientific dissertations, and most importantly being on this forum. Read the good stuff and the bad stuff and use CRITICAL THINKING to make sense of it all. I think you'll learn much more doing it this way than listening to only one potentially biased source. Anyways I do hope you come to your senses and get on the track of finding a better program. Good luck.

IRBS
03-23-08, 6:03 pm
I think I would have a heart attack or a siezure with that much volume in my program, LOL. Of course I am a Westside desciple, but I think I might die if I tried that, LOL.

Do some research on different styles that are out there and different methods. I agree with Matt and Y&H though, you need to back off or you will hit a wall...

Thrawn
03-24-08, 7:27 am
I think I would have a heart attack or a siezure with that much volume in my program, LOL. Of course I am a Westside desciple, but I think I might die if I tried that, LOL.

Do some research on different styles that are out there and different methods. I agree with Matt and Y&H though, you need to back off or you will hit a wall...

LOL =) Maybe because my background as a sporter was Martial Arts and long distance running i have no problem with that kind of volume (so far). I could easily train 2-3 hours on martial arts and then go for a 10km run with a smile on my face. My stamina is always my strong point, i totally lack explosiveness (although my body posture would suggest otherwise...).

The research part is easy, IRBS. The problem in the Netherlands is too few ppl really active in serious weightlifting and powerlifting. There is just not much knowledge and knowledgeable ppl around. And we have simple gyms. Most of the stuff i see on the websites Y&H gave me i have NEVER even seen and dont have access too. Its all barbells, dumbells and my chains for me. My mentor is looking into all the comments and suggestions and then we will talk about my new program. And ofcourse, whatever he comes up with, i will give a serious try. I think i owe him that much as he has helped me a LOT in his own spare time. Guess its the kind of guy i am, loyal to the ppl who help me out. But i am no fool and determined about my journey. If i get the idea i might be hitting a wall, or not 'feeling' the program, i am out and will switch programs as easy as that. He knows that too =)

Maybe i should invite a few of you pro's over to give a good workshop over here! I soon will be in the comite of the powerlifting union of the Netherlands =)

Thrawn
03-25-08, 9:10 am
Its official, i am gonna enter my first try-out competition. Some weeks ago there was a PL workshop where a lot of new and interested ppl attended. Because it was a great succes they annouced that they would organize a PL competition for starters. The official date has been set: 24th of May. Its gonna be simple competition: no gear allowed except belts and wristbandages to keep things level for all attending ppl.
Good enough for me, my back should be fully healed by then. Its barely bothering my in daily life anymore. I know more about its condition after tonights session in the gym.

ghost
03-25-08, 11:41 am
Its official, i am gonna enter my first try-out competition. Some weeks ago there was a PL workshop where a lot of new and interested ppl attended. Because it was a great succes they annouced that they would organize a PL competition for starters. The official date has been set: 24th of May. Its gonna be simple competition: no gear allowed except belts and wristbandages to keep things level for all attending ppl.
Good enough for me, my back should be fully healed by then. Its barely bothering my in daily life anymore. I know more about its condition after tonights session in the gym.

Nice. 5/24/08... that shit is yours brother!

Thrawn
03-25-08, 5:56 pm
Nice. 5/24/08... that shit is yours brother!

Thanks, bro! Lets see if i can get a nice total there ^^

Thrawn
03-25-08, 6:11 pm
With a new resolve into the gym today. The diet tip from Toni seems to work (more carbs and a bit earlier before workout). And i am not complaining about the Kre-Alkalyn either. Posted a new personal record squat friday and legs were still good to go today. A bit of big movements today.

Legs:
Squats: 3x4 85/85/90 kg (Last rep sucked, was not fatigue, but lost form somehow)
Front squats: 3x5 60 kg

Benchpress: a change cause i felt on fire. I used my chains to add resistance
Started with 50kg warmups (2x10). After that added chains and busted out 10 more. Added 5kg for 8 more. After that i kept adding 5kg for 2 very explosive reps untill i couldnt finish anymore. I had to quit at 80kg and the chains. I missed it by a hair. Felt good tho.

Incline DB press: 4x6 20/22/26/26 kg. Somebody has got to teach me how to get heavier DB's up, cause this was too easy. I just cant get bigger DB's up for now.

Deadlifts: 3x4 100/110/120kg (back is healing quickly now, form was better. Added chains after last rep and tore that fucker up one more time for good measure)
SLDL 3x6 75/75/80kg (was a bit more difficult then normal)
Leg curl 4x8 45kg (a big burn =)

After this i treated myself to some jerk and cleans. Just technical, not much weight. Did not feel right anyhow so stopped there.

Nice workout, had a blast. Pulling out the chains is something i must do more often. In Dutch gyms they are not used to that kind of stuff and the ppl actually stop their own workout to gawk at me. Annoying, but priceless in some way. As if that is gonna get their results any better...Duh.
Now eating and sleeping.

TXPWRLFTR
03-25-08, 8:40 pm
Enjoy, listen to your body. Change it up from time to time. Lift Large! Looking forward to your progress.
Just remember we are all here to help one another.
Best of luck to you bro!

The Wanderer
03-25-08, 8:53 pm
Good stuff, the jerks will always be harder after bench pressing, at the weightlifting center I train at, bench pressing is done in the place of a shoulder press variation or jerk. Anyways, good work.

Thrawn
03-26-08, 6:54 am
Thanks, The Wanderer and TXPWRLFTR, for stopping by and the thumbs up.
I will tell you i was in a bit of a slump for a while because of the back injury/diet problem but that is getting better now. And over here weightlifting/powerlifting might be a almost extinct sport, but that does not stop me from enjoying it as much as i can. I have no access to very good equipment but hey, those old rusty chains excellent. I actually like it that way.
Hope i can do myself proud and my brothers in here regardless of the journeys we take and how we take 'em.
Keep pushing and stay strong, brothers!

Got a very nice burn in my pecs today, by the way =)

GRUNT
03-27-08, 5:21 pm
thrawn,

good to see you making improvements, slow and steady wins the race. Looks like you program is coming together nicely. Keep hitting it hard and good luck on your first comp, i will be watching your thread.

Thrawn
03-27-08, 6:42 pm
Todays session went great. I did not focus on my program, but wanted to get a 'feel' of a more focussed, compacter program. Trying to dip my toes into a bit of Westside, if you will, although i am quit certain this attempt does not do that justice at all. All comments got me curious, so i thought, what the hell. Lets do a session on instinct and see where it goes. Warmup sets not noted, but were performed.

Rack pull
5x3 110/120/130/140/150kg <--- PR! And with ease. Back is definitely healing.

Deadlifts, light (focus on form) on plateau, so weight is lower then normal. Trying to improve liftoff.
5x4 90/90/100/100kg Went great.

Lat pully
3x8 60kg
3x6 75kg never gone this 'heavy' before, so i should say PR...

Walking lunges with dumbells. Legs were still bit fried from tuesday and first time i did this. I handled very light weights but it gave me a incredible burn
8x8 steps 16kg per hand, last set 18kg

Standing military press, ez-bar because all other bars were in use and didnt wanna wait.
3x8 40kg
2x6 50kg with spotter, was hard for me. Bit unsteady.

Finished off with arms. No chest today as pecs are still rather sore from the chainsession tuesday.

Hammer curls
8 reps 16kg, 8 reps 18kg, 8 reps 20kg, 6 reps 22kg
Triceps extensions with rope
20 reps 50kg, 15 reps 65kg, 12 reps 65kg (last two assisted), 10 reps 75kg (last two assisted) PR

Three PR's in one session. I feel great. Especially about the rack pull, relief about my back.

Thrawn
03-27-08, 6:44 pm
thrawn,

good to see you making improvements, slow and steady wins the race. Looks like you program is coming together nicely. Keep hitting it hard and good luck on your first comp, i will be watching your thread.

Thanks, bro! And i am watching yours =)

Young&Hungry
03-27-08, 9:14 pm
Good looking day bro, 3 PRs in one day is nothing to sneeze at definately be proud about that. Hopefully the Westside Revolution will shake your soul and you'll be the newest member of the disciplehood. We've seen quite a few conversions on the forum this year. You will not be disappointed I assure you.

Thrawn
03-28-08, 5:45 am
Thanks, bro! I must admit that with this smaller load i was able to really bulldoze through my workout. I felt like i was a big diesel locomotive with no brakes. I will keep this 'instinctive' training with less load up as long as the new routine is not ready yet (my mentor is preparing for the National Championships, will speak to him there again while i coach/wrap/shirt him). I hope he makes a nice conversion of Matt's schedule. I sure do. And otherwise i will have to make a routine myself. I got a GOOOOOD feeling about yesterday. And i am feeling yesterday good as well =) I walk like an old man... LOL Thats a good thing tho ^^

Thrawn
03-29-08, 11:30 am
Keeping in line with my instinctive training and the advice i got. So no legs today, they must recover.

Incline BP; smith machine (all other benches were taken). Concentrated on form and explosiveness. Also varied grip a bit all the time.
3x8 50kg
3x6 65kg
3x2 75kg
1x1 80kg Missed
2x10 55kg to pump the pecs full of blood

Pullovers; decided to stick with 6 reps and increase the weight every time until i could get 6 anymore
20/24/28/30/32/36kg <--- last one i made 4 clean reps, last two assisted

To top off pecs: weighted dips. First set bw, second and third with one chain (7,5kg) last set with two chains (15kg)
12 reps/9 reps/8 reps/4 reps was completely wasted

GoodMornings; been a while so started low weight
3x8 20kg (just barbell)
2x8 40kg
1x8 50kg

Seated row, wide grip
3x8 60kg
3x6 75kg
1x4 80kg

Bentover shoulder raises
3x10 8kg
1x8 9kg
1x8 10kg

Finished off with couple of abs exercises.
Eating now.
Taking a nap soon.
This week was great and i am DONE. Tomorrow coaching at National championships, get inspired and then hit it hard again next week.

Thrawn
03-31-08, 5:11 am
Yesterday our National championships were held in Powerlifting. I was asked to come to coach my mentor. On the last day things changed around. My mentor asked me to coach someone else (Rommy Zoethout) cause his partner/coach had an accident and couldnt attend. Was a bit nervous about this, but aint nothing to it but to do it. Experience is always welcome.
Will not bore you with all the details, but seeing somebody else doing the competition was GREAT. I could see his form from up close so i could learn AND give him points and hints on how far he could go. He was a bit nervous himself.
His first two squats were just perfect and i got the opportunity to see his direct opponent being impressed by his form. As his opponent struggled a bit with his second attempt i convinced him to try 260 in his final attempt (he wanted 250). I pepped him up, smacked him on his back and told him not to come of stage with less then two white lights. He nailed it perfectly. His opponent was shaken a bit and failed his third.
This same game was performed with the bench (i convinced him to do 180 in last attempt instead of his proposed 175). His opponent HAD to go with it to keep in the race and failed his third. Rommie did NOT so we were well in the lead.
The deadlift was a close race and Rommie failed his last attempt at 280 (he slipped after the pull, he actually did have the thing up) so he was left with 270. His opponent did good, but could not post more then 260.
In the end we crushed him by almost 50kg =) He thanked me on stage for my efforts in pushing him and his opponent gave me a thumbs up too for my coaching job, told me that the extra guts i gave Rommie was something he had no answer for on this day. I just felt like i was on a cloud.
Was a great day. Helping ppl get shirted, wrapped, setting up the warming up weights, coaching. I learned more then i could have imagined. And i got to see my mentor take a well deserved second place also (he has a shoulder injury so his bench was far below usual).
Cant wait to hit the gym again myself.

Young&Hungry
03-31-08, 9:32 pm
Very cool experience with the meet brother. Watching other people lift is probably one of the best ways to take notes of their technical flaws and learn something about your own. How'd you like the atmosphere? Glad to see you enjoyed it.

Thrawn
04-01-08, 4:49 am
Very cool experience with the meet brother. Watching other people lift is probably one of the best ways to take notes of their technical flaws and learn something about your own. How'd you like the atmosphere? Glad to see you enjoyed it.

The atmosphere was just electric for me. I had busted my ass in the gym the day before and felt all wobbly and weak. But just looking at the squat warmups i got so itchy to just join in. And like you said: a GREAT opportunity to see a lot of ppl lift the big three and LEARN. I saw a few pointers for myself on every exercise, as expected. I also got a few pointers on training and technique from everyone i asked. All athletes were totally open and happy to give info. I also was able to speak to the Chairman of the Dutch federation and i officially volunteered to take up the duty of secretary (vacant for a loooong time). This will put me more in feel with the sport and i hope to be able to get it more into the open by costsaving (secretary functions are outsourced now, so it costs money) and putting those funds to better use.
A great day and the best of motivation to get my ass under the bar tonight.

Thrawn
04-01-08, 5:39 pm
Felt like a million bucks because of the electricity at the National Championships. Came into the gym determined to set a new PR at squats. I wanted to do a new PR with bandages, but warming up went so well i decided to go for raw. On the other two training days i will go for max effort on bench or deadlift depending on my mood. See where i stand now.

Squats:
Warmup: barbell 2x10
60kg 4x
70kg 4x
80kg 2x
90kg 1x
100kg 1x
110kg 1x PR, had more left so:
115kg but i missed. Strength was there, but somehow i could not keep concentration up.
After this a few reps with 60 and 70kg to finish off

Front squats
60kg 3x5

Leg extensions
30kg 10x
35kg 10x
40kg 8x
45kg 7x

Was pretty beat up now, but had promised myself to look into box squats. So i set it up in the rack and tried out form with that.
Barbell 6x
40kg 6x
60kg 6x

Left hamstring cramped up when i wanted to do some leg curls, so left them for next time. Finished day off lightly with:
Lat pulley
50kg 10
70kg 6x3
45kg 20x (pump!)

Incline DB flys
12kg 2x10
14kg 2x10
16kg 1x8

The little devil on my shoulder made me celebrate my new PR on squats with a bacon and cheese hamburger. Cant hurt to treat yourself to some yummie now and then.
Cant wait for bench in the next session. That is my Achilles heel. Hope i improved on that too. I will see soon enough.

Thrawn
04-01-08, 6:16 pm
I forgot in my hurry.
This new PR in squats makes me officially the best squatter in my gym. I know one dude who does series with 100kg, but he goes to parallel only, and one other man who does 140kg but only the 3/4 versions we see tooooo often.
I am already the best deadlifter in my gym, but that is because i am the only one doing that.
So sadly these gymrecords say more about the sorry state of weightlifting in general in the Netherlands then about me.

GRUNT
04-02-08, 2:22 am
Felt like a million bucks because of the electricity at the National Championships. Came into the gym determined to set a new PR at squats. I wanted to do a new PR with bandages, but warming up went so well i decided to go for raw. On the other two training days i will go for max effort on bench or deadlift depending on my mood. See where i stand now.

Squats:
Warmup: barbell 2x10
60kg 4x
70kg 4x
80kg 2x
90kg 1x
100kg 1x
110kg 1x PR, had more left so:
115kg but i missed. Strength was there, but somehow i could not keep concentration up.
After this a few reps with 60 and 70kg to finish off

Front squats
60kg 3x5

Leg extensions
30kg 10x
35kg 10x
40kg 8x
45kg 7x

Was pretty beat up now, but had promised myself to look into box squats. So i set it up in the rack and tried out form with that.
Barbell 6x
40kg 6x
60kg 6x

Left hamstring cramped up when i wanted to do some leg curls, so left them for next time. Finished day off lightly with:
Lat pulley
50kg 10
70kg 6x3
45kg 20x (pump!)

Incline DB flys
12kg 2x10
14kg 2x10
16kg 1x8

The little devil on my shoulder made me celebrate my new PR on squats with a bacon and cheese hamburger. Cant hurt to treat yourself to some yummie now and then.
Cant wait for bench in the next session. That is my Achilles heel. Hope i improved on that too. I will see soon enough.


I forgot in my hurry.
This new PR in squats makes me officially the best squatter in my gym. I know one dude who does series with 100kg, but he goes to parallel only, and one other man who does 140kg but only the 3/4 versions we see tooooo often.
I am already the best deadlifter in my gym, but that is because i am the only one doing that.
So sadly these gymrecords say more about the sorry state of weightlifting in general in the Netherlands then about me.


congrats on the pr big man...proud of the quick success your having. once you get the workout drink going it will help tremendously, i am dead serious. I had a huge bacon cheeseburger last night and onion rings for dinner....ate 4 pancakes after the workout this morning as well..once a week i really treat myself..its good for the mind and body..Have to shock the body to grow. Good job though keep up the hard work.

Thrawn
04-03-08, 5:19 pm
Ate a huge 600 gram bronco steak with roasted potatoes and a peach/corn salad for diner so that took care of the pre workout meal.
As said, today i was going for max effort on my Achilles Heel, the benchpress. I have far more faith in my squat and deadlift. But there aint nothing to it but to do it.
At least my EAA and BCAA stack had arrived (fruit punch flavor, not the legendary watermelon...) so i finally had the opportunity to try that out as a intra workout drink.

Benchpress; unshirted
Warmup - barbell 2x10 explosive
Warmup - 50kg x5
70kg x3
80kg x1
90kg x1
100kg x1 PR, after a 2 minute pause followed by
110kg 2x as slow as possible negative reps and a spotter to help me push them out (not much, i did not want it to be easy upwards)

Finally broke the magic 100kg. May not be much for many ppl in here, but for me it was a mental barrier that i needed to break. I will admit it was not a pretty one, and in a competition would have probably been a fail. I was away rather quickly, i think.


Incline DB press
26kg 5x6 I still have not mastered the 'kickin them up' very well so to keep myself and others from harm i could not go higher in weight, but i actually could.

Pec Deck:
60kg x6
70kg x6
80kg x6
Had someone slap me on the back and then:
90kg x6 PR

After this i felt like an avalanche and decided to do weird on triceps to shock them, been a while since i had some good muscle ache in them and the benching had made them ready for a good fry:
Pushdowns:
45kg till big burn; 40 seconds pause
65kg till big burn; 30 seconds pause
50kg till burn begins followed by
70kg till fail (7 reps in my case) 20 seconds pause
45kg till big burn
Dont know if it is a 'legal' exercise to do, but damn they were pumped.

Took a good 2-3 minutes to recover and sip some of the delicious EAA drink. Then followed up with:
Nosebreakers done on a flat bench in combination with a latpully (had someone to give me the handlebar in the last few sets)
45kg x10
60kg x10
65kg x8
70kg x7

Calf raises: the machine at max, cannot add more weight, sadly. I varied foot stance on every set and performed every rep slowly, but never at the same pace twice in a row
300kg x8
300kg x8
300kg x8
300kg x8

Finished the workout with some regular weighted crunches (4x12 with a 25kg plate on chest), a 7 minute run and a good stretch session

Saturday left for max effort on deadlifts. Hope my back is recovered enough to give me another PR this week. I will not force it and take unnecessary risks, but if it holds up i will certainly hunt that third PR down like a dobermann.

Thrawn
04-05-08, 10:31 am
Today was deadlift day. I really wanted to break my PR, but admit i felt a bit uncertain as my back about 90% healed. Decided to go with it anyway and warm up doing some 8 minutes on a rowing machine.

Deadlift (Raw, no belt, just me and chalk):
60kg 3x6
100kg 1x4
120kg 1x
140kg 1x
160kg 1x PR Good one, not very easy, but i wouldnt have it any other way. 2 minutes rest:
100kg 1x4
60kg 2x4
My back did not bother me at all during the lifts. Only now at home the muscle is a bit uncomfortable (not in a very bad way)

SLDL (took it a bit easy on this, not certain how much my back could take after the PR)
60kg 1x10
70kg 1x8
80kg 1x7

Leg curl:
45kg 3x8
50kg 1x7

Also did delts and just like triceps decided to do things completely different:
upright row (cable machine for variety)
45kg 1x10
60kg 1x10
70kg 1x8
75kg 1x7

Shoulder press (jump press on a calve raise machine)
100kg 1x10
150kg 1x10
170kg 1x8
170kg 1x4
200kg 1x1 (did wear belt for this one)

Side raises (9kg per hand)/front raises (5kg plate per hand) superset
starting with 1x10, 5 sec rest between exercise and keep going untill unable to keep form
Was a real bitch, but gave me the wildest burn.

Bicep curl, DB
12kg 1x6 per arm
14kg 1x6 per arm
16kg 1x6 per arm
18kg 1x6 per arm

Finished with with some abs.
One week off (only light training or some cardio) to recover and after that my new routine should be ready.

mark
04-05-08, 4:18 pm
Awesome work on the PRs Thrawn. Seems like your training is starting to evolve in the right direction.

GRUNT
04-06-08, 3:47 pm
I love it man, your killing it with those PR's. Keep doing what your doing, looking real strong and your numbers are going up quickly. Very impressed!

Young&Hungry
04-06-08, 9:14 pm
Great looking deadlifts, 160k is a very nice pull no kidding. One thing I would advise however is to start getting into a good belt. I agree with the fact that you shouldn't have it wrapped around you during your warmups to build your core, but you should be familiar with it and learn how to use it to get some poundage out of it. This will be critical when you decide to step on the platform. Training looks better, when are we gonna see that Westside disciple in you come out? Nice work.

Thrawn
04-08-08, 5:11 am
Great looking deadlifts, 160k is a very nice pull no kidding. One thing I would advise however is to start getting into a good belt. I agree with the fact that you shouldn't have it wrapped around you during your warmups to build your core, but you should be familiar with it and learn how to use it to get some poundage out of it. This will be critical when you decide to step on the platform. Training looks better, when are we gonna see that Westside disciple in you come out? Nice work.

Thanks, brother! Am very pleased with the PR's myself. I am sometimes a bit too impatient, but then my mentor reminds me that i only started out training specificaly for PL since december.
I have the Animal powerlifting belt and i am wearing it sometimes already during the heavier lifts. So far i have let my confidence decide if i needed it or not. But i think you are right. Got to get used to it, i still find it a bit uncomfortable wearing that thing and that feeling has got to go. Better learn to get used to it and learn to use it to my advantage.
The Westside Brother is coming soon. I have a week off lifting now and the new routine should be in soon. He promised it will feature less load and my mentor has agreed that i can use my own instinct and experience more. If i do not like the new routine or if it still wearing me out a bit after some time like the last one did, i am free to go my own way and he will still be ready for me to teach form and technique. I am very glad with that and very gratefull to him for that.
So one way or the other, i am gonna be turned to the Westside of the Force.

Gazzara
04-08-08, 8:46 am
nice deadlift Thrawn. keep moving up

GRUNT
04-11-08, 5:51 pm
Ate a huge 600 gram bronco steak with roasted potatoes and a peach/corn salad for diner so that took care of the pre workout meal.
As said, today i was going for max effort on my Achilles Heel, the benchpress. I have far more faith in my squat and deadlift. But there aint nothing to it but to do it.
At least my EAA and BCAA stack had arrived (fruit punch flavor, not the legendary watermelon...) so i finally had the opportunity to try that out as a intra workout drink.

Benchpress; unshirted
Warmup - barbell 2x10 explosive
Warmup - 50kg x5
70kg x3
80kg x1
90kg x1
100kg x1 PR, after a 2 minute pause followed by
110kg 2x as slow as possible negative reps and a spotter to help me push them out (not much, i did not want it to be easy upwards)

Finally broke the magic 100kg. May not be much for many ppl in here, but for me it was a mental barrier that i needed to break. I will admit it was not a pretty one, and in a competition would have probably been a fail. I was away rather quickly, i think.


Incline DB press
26kg 5x6 I still have not mastered the 'kickin them up' very well so to keep myself and others from harm i could not go higher in weight, but i actually could.

Pec Deck:
60kg x6
70kg x6
80kg x6
Had someone slap me on the back and then:
90kg x6 PR

After this i felt like an avalanche and decided to do weird on triceps to shock them, been a while since i had some good muscle ache in them and the benching had made them ready for a good fry:
Pushdowns:
45kg till big burn; 40 seconds pause
65kg till big burn; 30 seconds pause
50kg till burn begins followed by
70kg till fail (7 reps in my case) 20 seconds pause
45kg till big burn
Dont know if it is a 'legal' exercise to do, but damn they were pumped.

Took a good 2-3 minutes to recover and sip some of the delicious EAA drink. Then followed up with:
Nosebreakers done on a flat bench in combination with a latpully (had someone to give me the handlebar in the last few sets)
45kg x10
60kg x10
65kg x8
70kg x7

Calf raises: the machine at max, cannot add more weight, sadly. I varied foot stance on every set and performed every rep slowly, but never at the same pace twice in a row
300kg x8
300kg x8
300kg x8
300kg x8

Finished the workout with some regular weighted crunches (4x12 with a 25kg plate on chest), a 7 minute run and a good stretch session

Saturday left for max effort on deadlifts. Hope my back is recovered enough to give me another PR this week. I will not force it and take unnecessary risks, but if it holds up i will certainly hunt that third PR down like a dobermann.



I could go for a bronco steak right now..damn that sounds good!

Thrawn
04-14-08, 6:08 am
I could go for a bronco steak right now..damn that sounds good!

I could eat those slabs of beef anytime anyday =) Great stuff with a big roasted potatoe!

Thrawn
04-14-08, 5:35 pm
After a week off for recovery back into the gym to get things done again. Warmups done, but not noted.

Squats:
3x5 80/80/85kg

Stopsquats (waiting 2 seconds in the hole, then fire up)
4x3 75kg

Frontsquats
3x4 60kg

Onelegged legpress (problems with this, cant get down very far, need to work on flexability)
2x12 40kg

Onelegged legextensions
2x12 20kg

Sipping on EAA/BCAA drink, feeling noxious, sweating and panting

Benchpress
3x5 80kg (last set managed only 3, damnit)

Small benchpress; pause on chest
4x4 65kg

Floor benchpress; on Smith machine (cant do it in rack, they welded the holder in position)
2x6 90kg

Triceps pushdown
3x10 70kg

Barbell curl
3x8 30kg

Pushpress on calve raise machine
3x6 140kg

Rope crunches 3x20

Hard session, been a week of but i felt rather rusty. But that made for a hard grinding workout. Legs are already hurting as i speak...it just does not get any better than this =)
Off to bed, feel like i have been used as a landing strip...

GRUNT
04-14-08, 5:47 pm
After a week off for recovery back into the gym to get things done again. Warmups done, but not noted.

Squats:
3x5 80/80/85kg

Stopsquats (waiting 2 seconds in the hole, then fire up)
4x3 75kg

Frontsquats
3x4 60kg

Onelegged legpress (problems with this, cant get down very far, need to work on flexability)
2x12 40kg

Onelegged legextensions
2x12 20kg

Sipping on EAA/BCAA drink, feeling noxious, sweating and panting

Benchpress
3x5 80kg (last set managed only 3, damnit)

Small benchpress; pause on chest
4x4 65kg

Floor benchpress; on Smith machine (cant do it in rack, they welded the holder in position)
2x6 90kg

Triceps pushdown
3x10 70kg

Barbell curl
3x8 30kg

Pushpress on calve raise machine
3x6 140kg

Rope crunches 3x20

Hard session, been a week of but i felt rather rusty. But that made for a hard grinding workout. Legs are already hurting as i speak...it just does not get any better than this =)
Off to bed, feel like i have been used as a landing strip...


Still looking good after a week off from training. The rest might do some good for the body and who knows you may hit some more PR's...that seems to be the trend for this thread lately...

Thrawn
04-15-08, 4:41 am
Still looking good after a week off from training. The rest might do some good for the body and who knows you may hit some more PR's...that seems to be the trend for this thread lately...

I love it when it gets a bit grindy. So i was actually a bit thankfull for that, gets my focus going. I pay the price tho. I feel sore all over. Gonna eat and rest big today, wednesday going for it again. Will be my favorite day: deadlifts, rackpulls and latpulls! I will break a pr tomorrow for sure.
By the way: i could say that the triceps pushdowns were a PR, never did them that heavy before =)
Will be training my ass off to close the gap between us, Grunt! Its ON now =) Naaah, just kidding!

TXPWRLFTR
04-16-08, 3:18 am
Good work session there brother!
Nothing wrong with setting new PR's....that's all in the name of the game.
I am going to go all out in my Wednesday ME Bench session. I called my teammate up and hope he is there to give me a hand. We feed off each other when we train...it's crazy...we push each other like crazy...but in the end it makes for a great session.
Keep lifting large bro!
It is way past my bedtime...lol...almost 1:30AM central time....yikes!!!!!

GRUNT
04-16-08, 3:56 am
I love it when it gets a bit grindy. So i was actually a bit thankfull for that, gets my focus going. I pay the price tho. I feel sore all over. Gonna eat and rest big today, wednesday going for it again. Will be my favorite day: deadlifts, rackpulls and latpulls! I will break a pr tomorrow for sure.
By the way: i could say that the triceps pushdowns were a PR, never did them that heavy before =)
Will be training my ass off to close the gap between us, Grunt! Its ON now =) Naaah, just kidding!


I love back day too, heavy weight being pulled from the rack or floor is a great feeling!!

Looks like I am going to have to step my game up now!!! Closing that gap fast, keep at it...shit, pass me by and dont even look back..I love this sport!

Thrawn
04-16-08, 4:51 am
I love back day too, heavy weight being pulled from the rack or floor is a great feeling!!

Looks like I am going to have to step my game up now!!! Closing that gap fast, keep at it...shit, pass me by and dont even look back..I love this sport!

Oh, i am certainly gonna do my fucking best to get closer. The new routines features less volume, so i can concentrate on moving heavier weights. I got still some poundage to go before i catch up and i bet you are not gonna slack either. Will be interesting to see if we can keep up with eachother! Its all LIGHTWEIGHT!!!!! =)


Good work session there brother!
Nothing wrong with setting new PR's....that's all in the name of the game.
I am going to go all out in my Wednesday ME Bench session. I called my teammate up and hope he is there to give me a hand. We feed off each other when we train...it's crazy...we push each other like crazy...but in the end it makes for a great session.
Keep lifting large bro!
It is way past my bedtime...lol...almost 1:30AM central time....yikes!!!!!

Better get some much needed zzzzz then, big man! Rest to grow! Hope your trainingsession works out fine. I expect to read nothing less then impressive numbers when your journey updates and you know i am keeping an eye on it =)

Thrawn
04-18-08, 5:16 am
Bit late in update, internet was out in my hometown...
Wednesday session was truly difficult. I still had a LOT of muscle ache in my legs and chest which made me kind of wobbly and unstable. So deadlifts were really heavy. Rackpull, one of my fav's, went totally wrong. Normally i did them on a separate day without DL, but in the new routine they are right after DL. So my ego took a blow. Normally i do 130-150kg rackpulls. I started out light, i thougt, at 130kg. But that was just too much right after DL. So i brought them waaayyyy down to 100kg also because of the terrible muscle ache. Well, enough about that, the session was what it was and as soon as i start getting used to this routine, weight should go up again.

Deadlift:
3x5 120kg; rather heavy because of fatigued legs

Rackpull: conventional
2x5 130kg - first two reps, very awfull ---> down to 100kg and started over
Rackpull: sumo
2x5 90kg (first time sumo, starting out light and see if i can nail form)

SLDL:
3x6 60kg (had to take it easy as my back was already getting tired from new routine)

Backextentions (machine)
2x6 35kg (ditto as SLDL)

Bentover barbell row (used 45 degree angle)
3x5 60kg (ditto as SLDL)

Latpully
3x8 front 55kg
2x8 back 55kg

Seated dumbell press
3x8 16kg

Overhead rope extension:
1x25 50kg

Hammer curl
3x8 16 kg

Roman chair:
3x25 reps at good speed

A bit disappointed at this session. Could not get into it as my body was just too tired and unstable from monday. Start of this session is also rather heavy on the back, so i have to take that into consideration also. No matter: i will get the hang of this and adjust.
Legs are still sore, hope tonights session will be better and more focussed than this one.

GRUNT
04-18-08, 6:19 am
A bit disappointed at this session. Could not get into it as my body was just too tired and unstable from monday. Start of this session is also rather heavy on the back, so i have to take that into consideration also. No matter: i will get the hang of this and adjust.
Legs are still sore, hope tonights session will be better and more focussed than this one.[/QUOTE]


Thrawn,

big man, dont sweat the small stuff, your body is adapting to change and u know as well as i know that it doesnt happen over night. The monday session smoked you and your body needs to get used to it. If u look at my journey, a week back or so i changed up my routine cause of scheduling conflict and did chest right after a heavy leg day. This was the first time i ever did that. My chest day was pathetic because of taxing my body on leg day. So no big deal man, u will get used to it in no time. Your still killing it in the gym so keep at it!

Thrawn
04-18-08, 6:26 am
Thanks for having my back on this! Appriciate it. Guess my drive and enthousiasm sometimes gets in the way on those days. I know its an adaptation problem, but i could not help feeling a bit 'cheated by myself' after the session. But no big deal. Still am sore today (wednesdays session also gave me some nice muscle pain in the lower and upper back =)) but i am better prepared for tonight. No focus on previous numbers, just getting a feel for the routine and then get them lightweights moving.
Thanks, brother!

TXPWRLFTR
04-18-08, 10:20 am
You'll get it bro! I know how you feel. Nice session though!
You need that drive and enthusiasm in this game! Lift Large my friend!
Look forward to your numbers increasing!!!!

http://i85.photobucket.com/albums/k46/TXPWRLFTR/determination-400.jpg

Thrawn
04-19-08, 12:39 pm
Yesterday's session was also tough, as i expected it would be. Still feeling like i have been going 10 rounds with Sgt-Rock and The Lad... Been a while since i had this much muscle ache and fatique. So, on a good note: it must be working.
Tried to just roll with it and have fun. Yesterdays session was all three main movements with emphasis on technique. Still had to keep the weights a bit lower then i wanted, but form is the most important right now. I also started wearing my big Animal powerlifting belt during these session so i can get used to it and see if i can get extra poundage out of it (thanks for the advice, Young&Hungry!).

Squat:
4x2 90kg (strange enough the fourth rep was perfect and easy, the others were HARD)

Benchpress: (1 second pause on chest)
5x2 75kg (same here, last set was best)

Small benchpress: (explosive/speed)
4x3 65kg

Deadlift:
4x2 120kg (started with 130kg, but too much fatique, could not keep form good enough)

Stretching; sipping on my EAA/BCAA intraworkout drink.
I think once i adapt to this new routine that this will be my favorite training day. Low reps so bigger weights should be possible soon.
Thanks for your support, Grunt and TXPWRLFTR!

TXPWRLFTR
04-19-08, 5:54 pm
Looks good brother! Short and to the point!
Looking forward to an increase in your numbers!

Thrawn
04-21-08, 5:32 pm
Tried to repeat last mondays session, but this time in better form. Succeeded pretty well, smoked through the session. Should be no problem to increase some numbers next week already.

Squats:
3x5 80kg (put on belt on last set and noticed that i am learning to use it, went up easy)

Stopsquats; 2 second pause in the hole
4x3 75kg (also belt on last set, went up nicely)

Frontsquats:
3x4 60kg

Onelegged legpress (real deep)
2x12 30kg

Onelegged legpress
2x12 20kg

Benchpress:
3x5 80kg (managed 4 on the last set this time, so this was better)

Small benchpress, stop on chest:
4x4 65kg

Floor presses; smith
2x6 70kg (saw typo from last post, 90kg, is not correct)

Triceps pushdown
3x10 70kg

Barbell curl
3x8 30kg

Rope crunches
4x20 40kg

Stretching
Great session, good feel for the routine this time. Just got to have patience =)

Thrawn
04-21-08, 5:36 pm
Looks good brother! Short and to the point!
Looking forward to an increase in your numbers!

Thanks, bro! That will be soon. I felt much stronger today then the whole last week. It went like a breeze tonight. If the rest of the week stays like this and the body has adapted (no more extreme, incapacitating muscle ache like last week) i should up the numbers.

Thrawn
04-22-08, 5:03 pm
I got my first try of Pump today. Do i hear a 'sweet jezus'? That stuff is insane. At first i did not notice much, but after 45 minutes... i was tearing it up. It was all peanuts. Maybe because i did not take it on an empty stomach, as the pak says. I cant handle empty stomach, guess thats why it kicked in later. I had veins popping on my arms and shoulders when i did my barbell rows, handling 20kg more then i did last week. No joke. Last week i had problems with this routine, today it was all roses.

Deadlift: this was still a bit hard and out of form, i think i need a bit more warmup
3x5 120kg (last set with belt, making it easier. getting the hang of that belt)

Rackpull conventional (now Pump started kicking in)
2x5 110kg easy (up 10kg from last week)

Rackpull sumo
2x5 110kg easy (up 20kg from last week)

Stifflegged deadlifts
3x6 80kg not too difficult (up 20kg from last week)

Back extensions
2x6 40kg did not even feel this

Bent over barbell row (45 degrees)
3x5 70kg (10kg up from last week) Did an extra set of 80kg without much trouble.

Lat pully front
3x8 55kg smoked this

Lat pully behind
2x8 55kg smoked it

Seated dumbell press
3x8 16kg always hard for me, but this time it actually went great

Nosebreakers
3x8 35kg been a while, the pump in my tris was just sick

Barbell curl
1x20 25kg easy (i wonder why this is in the routine, will ask my mentor)

Hammer curl
3x8 16kg great pump

Finished with roman chair abs and some stretching.
Animal Pump is I N S A N E!
Time for some salmon now.

Thrawn
04-24-08, 10:19 am
Body appears to be adapting rapidly to new routine. Last week i had the most intense muscle ache i ever had, this week i am just a bit stiff and somewhat sore, even tho i upped weight and intensity.
Eating like a maniac and feeling like a million bucks. Now its only a matter of keeping focus and being patient. One step at a time, kilo by kilo. Forget about those glamboys who still beat me in lifting weights but do not have the mentallity to be even serious for one rep. This game is about DEDICATION, not numbers only.
Just talking out loud to myself, have a bit of my usual insecurity again. Getting it of my chest helps.

girlbdybldr
04-25-08, 9:44 am
Body appears to be adapting rapidly to new routine. Last week i had the most intense muscle ache i ever had, this week i am just a bit stiff and somewhat sore, even tho i upped weight and intensity.
Eating like a maniac and feeling like a million bucks. Now its only a matter of keeping focus and being patient. One step at a time, kilo by kilo. Forget about those glamboys who still beat me in lifting weights but do not have the mentallity to be even serious for one rep. This game is about DEDICATION, not numbers only.
Just talking out loud to myself, have a bit of my usual insecurity again. Getting it of my chest helps.

Kilo by kilo ... I love it! If only I could convert to see your numbers lol ... to early and a rough night to think lol ...

But glad you are adapting and eating well. You are def dedicated in every sense of the word. Keep it up I am watching you now ...

Oh and you were right my chest is sooooo sore, best feeling in the world!

Thrawn
04-25-08, 10:09 am
Kilo by kilo ... I love it! If only I could convert to see your numbers lol ... to early and a rough night to think lol ...

But glad you are adapting and eating well. You are def dedicated in every sense of the word. Keep it up I am watching you now ...

Oh and you were right my chest is sooooo sore, best feeling in the world!

Honored to have you here keeping me on my toes!! If you wanna convert; just divide by 0.45; then you will have the exact amount in american pounds. Example: my current PR deadlift is 160kg, or 160/0.45 = 355.5 us pounds. Not a big number yet, but not too bad for a beginner either. 24th of may i will enter a entry level competition and i want at least 10kg more.
I send two pics to J-Rock, so soon you would be able to see a face by my name. Simple pics, just me in technical workouts, but good pics nevertheless.
Again, glad to have you here! Now i wait for you to start a journey =)

Thrawn
04-25-08, 4:35 pm
Today i am just not very tidy. I forget and mess up things. I have felt greeeaaat all day. Lots of food, plenty rested. Downed my supps, including my second try of Pump. Warmup went great. First set of squats... too damn hard. And i just could not figure it out. Asked somebody to spot me to be on the safe side for the next set. He said: heee, i did not know those blue discs are also 20kg... I was squatting 10kg more then usual and still made the double. But no wonder i found it rather heavy =) Pump is the S H I T. Been blasting this workout all through, went like a dream. I noticed i am getting more out of my belt and i should watch my form a bit more on deadlift. Not checking in the mirror to see if i do fine, just eyes up, go down, grab it and tear it up. Much better, must have more faith in my form. It is better then i think.

Squats:
4x2 90kg (first set was an accidental 100kg);

Benchpress; pauze on chest:
5x2 75kg

Small benchpress: speed
4x3 65kg

Deadlift:
4x2 125kg

Next week i will be upping a lot of exercises, i bet.
Hard work pays off. Even for impatient guys like me. I should learn to trust myself and my technique. Lesson learned.

Young&Hungry
04-25-08, 4:41 pm
Good looking workout bro, glad to see you're getting stronger bigger and learning more each day. About the belt to quote myself...


Remember that you need to know how to USE your belt to your advantage to get the most out of it. The whole purpose of a belt is when you're about to accelerate up from let's say a squat, to blow out your stomach against the belt [at the bottom of the lift when you're about to accelerate back up]. This builds up pressure in your abdomen, which in turn helps stabilize your abs and low back during the lift. To get this right, make sure you leave your belt snug but relatively loose to get the most out of your belly blow.

Keep going hard! Still anxious for the day when you become the newest Westside convert...

Thrawn
04-26-08, 10:07 am
Good looking workout bro, glad to see you're getting stronger bigger and learning more each day. About the belt to quote myself...
Keep going hard! Still anxious for the day when you become the newest Westside convert...

Thanks for stopping by again! And dont worry about me becoming Westside. For now i am still loyal to my mentor. But in this new routine i am already incorporating some 'not max effort' and 'speed' work myself. And from what i am hearing from my mentor is that i will be converting to a more Westside style as i mature in this sport.
If i run up to plateaus or overtraining or even expect i am on this new routine i will convert immidiatley, meaning i will try out Matt Dickersons suggestion to me.
And i will keep going hard, dont worry! I LOVE this sport!

TXPWRLFTR
04-26-08, 2:57 pm
Good work brother!

Thrawn
04-28-08, 4:48 am
Good work brother!

Thanks, big man! Doing what i can to get the job done. And so far i seem to be in pretty good shape lately. I cant wait to hit the gym tonight. I am downright itchy for it.

Thrawn
04-28-08, 7:24 am
By the way; i also send two pics of me training (simple ones) to J-Rock for his face-board on his webpage. So as soon as he has upped them to his site, you will all be able to see a face by the name of Thrawn.

TXPWRLFTR
04-28-08, 10:20 am
I am on youtube under pwrlftr242lbs. Have fun.
Lift Large brother!

Thrawn
04-29-08, 3:39 am
Nice to see a face! Thanks, txpwrlftr! Love your 315 chain and bands floor press vid.
Had a real off day yesterday, so decided not to go to the gym. Felt sleepy and tired all day. Havent been able to figure out why, but it doesnt matter. I am better rested now for sure, feel top of the bill, so tonight the weights are in trouble again!

Carpe Diem P.T
04-29-08, 9:08 am
Nice to see a face! Thanks, txpwrlftr! Love your 315 chain and bands floor press vid.
Had a real off day yesterday, so decided not to go to the gym. Felt sleepy and tired all day. Havent been able to figure out why, but it doesnt matter. I am better rested now for sure, feel top of the bill, so tonight the weights are in trouble again!

sometimes the best form of exercise is rest. im sure tonight those weights will be praying for mercy.

Thrawn
04-29-08, 12:57 pm
Well, some bro's and siss's have asked me what i look like. I do not have many pics of me training yet, but my girl was kind enough to take some about a month ago. I was still having backproblems at the time and was training squats and deadlifts at my mentors place, Anne Bierma. Could not have come this far without him, so first, this is him:

http://www.youtube.com/watch?v=ke-tX3cdG-c

Here ya go, rare sight without my Animal shirts, but they need a wash now and then =):

http://i305.photobucket.com/albums/nn208/shrogran/Training/IMG_0632.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Training/IMG_0639.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Training/IMG_0640.jpg

Maybe soon i will have some new pics and vids up. I do not own a camera that does vid, but i have a pro reflex camera, but i am not allowed to take it with my in the gym...

girlbdybldr
04-29-08, 3:48 pm
Yeah now I know what you look like ....

Well looking good! Keep it up!

-Bridget

PS: Soon as I get back into the swing of working out fully, I will post a journey

TXPWRLFTR
04-29-08, 3:54 pm
Nice pics bro!
Lifting strong!

Thrawn
04-29-08, 4:50 pm
Yeah now I know what you look like ....

Well looking good! Keep it up!

-Bridget

PS: Soon as I get back into the swing of working out fully, I will post a journey

Thanks, Bridget! I cant wait to join you on your journey!


Nice pics bro!
Lifting strong!

Thanks, big man!!

I hope to have some newer pics and maybe a video up too. I have a vid of me squatting 105kg real nicely, but because of the small room of my mentors it was taken sideways... and its rather big... any ideas on how to convert this??

Toni69
04-29-08, 5:05 pm
love putting a face to the name and words...cool pics. Nice to meet you! ;)

Elite
04-29-08, 5:12 pm
Hey Thrawn, after much study and deliberation with myself, i have come to the conclusion that you are just about handsome enough to attend an England ABC event.


{Disclaimer} The views aired here by ThirdEye, are, by no means sexually orientated. ThirdEye is a happy 100% heterosexual.

Thrawn
04-29-08, 5:22 pm
love putting a face to the name and words...cool pics. Nice to meet you! ;)

You are welcome, Toni =) I will see if i can post some new pics soon. A vid would be nice too.


Hey Thrawn, after much study and deliberation with myself, i have come to the conclusion that you are just about handsome enough to attend an England ABC event.

{Disclaimer} The views aired here by ThirdEye, are, by no means sexually orientated. ThirdEye is a happy 100% heterosexual.

LMAO! Thanks, Thirdeye ^^ Glad my mug is just above tolerable =))

Thrawn
04-29-08, 5:41 pm
Todays session went great, but was a bit out of groove. This is okay, there is a good reason for that. As some of you might know, i am doing my best to promote Animal in the Netherlands. The fire is smoldering now, which means ppl start to ask me questions about supps, routines and my 'strange' trainingmethodes (rackpulls, chains, floorpresses, deadlifts are things you dont see in my gym). This can be annoying, but i wanna lead by example. So i take time and tell/show what i know. Ppl are now beginning to understand what i do and WHY i do it. This makes ppl curious and lately i have been selling Universal supps through my supplier. YAY. It also helps ppl see that there is more then ordinary fitness (no disrespect intended). THIS is how i intend to make Animal and powerlifting grow. So i take time and 'educate'. If more ppl start to lift heavy and use Animal, i profit from that too: intense training stimulates and i can have my ABC. Enough about that now.

Squats:
3x5 80kg went great, last set took 10kg off but added 15kg of chains, smoked 6 reps

Squats with 2 second pause in the hole:
4x3 75kg was rather easy this time, will up the weight

Frontsquats:
3x4 60kg went great, last set took 10kg off but added 15kg of chains, 6 rep smokeshow

Benchpress:
3x5 80kg nailed all reps this time

Closegrip benchpress stop on chest
4x4 65kg last set with chains for total weight of 70kg, still did good.

Floor press, smith machine (hate that thing, but only option i have for floor press)
2x6 70kg too easy

Triceps pushdown;
3x10 70kg had to battle for it, benchpressing had taken its toll although it felt easier then normal

Barbell curl
3x8 30kg

Rope crunches:
45kg 4x20 upped 5kg and still think i could do more.

Put in some super pullovers for good measure and because i felt like trying them out.
Stack 3x10 too easy, but i cant go higher than 60kg...
PWO drink: EAA/BCAA stack drink
Now eating tuna salad and two slabs of ground beef.
I cant WAIT for thursday.

deanna7272
04-30-08, 12:32 am
I ditto the remarks about putting a face to a name... Everyone talks so much without know "who" we are talking to...lol That's the nice thing about it though, we're all alike in our minds, we are ANIMALS, no pics needed to "connect"....

Keep up the great work....

Thrawn
04-30-08, 5:24 am
I ditto the remarks about putting a face to a name... Everyone talks so much without know "who" we are talking to...lol That's the nice thing about it though, we're all alike in our minds, we are ANIMALS, no pics needed to "connect"....

Keep up the great work....

I will, Deanna7272! I know i cant slack because my goal will be out of reach real soon then. Its gonna be hard enough to reach it as it is! Snags and glitches can happen to anyone and i know count on the support of Legion in here =)

Thrawn
04-30-08, 5:30 am
Strange. That is how i feel today. I thought yesterdays session was mostly a smoke show and i left the gym a very little bit unsatisfied cause i thought i should have upped some weights. All the last sets went up rather easy. But today i am stiff. Stiffer then normal... I actually have some chest soreness and stiff tri's... Sore forearms...
Is Pump actually that good? Did i train on my limits easily because of Pump? So far i am liking that stuff. Last few sessions have been real great and have left me wondering how much more i can do.
Maybe its also my tendency to constantly underestimate myself. I am a pro at that. When i train at my mentors place i am always amazed at how easy things go.
Just rambling along...

Themostocles
04-30-08, 5:34 am
Todays session went great, but was a bit out of groove. This is okay, there is a good reason for that. As some of you might know, i am doing my best to promote Animal in the Netherlands. The fire is smoldering now, which means ppl start to ask me questions about supps, routines and my 'strange' trainingmethodes (rackpulls, chains, floorpresses, deadlifts are things you dont see in my gym). This can be annoying, but i wanna lead by example. So i take time and tell/show what i know. Ppl are now beginning to understand what i do and WHY i do it. This makes ppl curious and lately i have been selling Universal supps through my supplier. YAY. It also helps ppl see that there is more then ordinary fitness (no disrespect intended). THIS is how i intend to make Animal and powerlifting grow. So i take time and 'educate'. If more ppl start to lift heavy and use Animal, i profit from that too: intense training stimulates and i can have my ABC. Enough about that now.

Squats:
3x5 80kg went great, last set took 10kg off but added 15kg of chains, smoked 6 reps

Squats with 2 second pause in the hole:
4x3 75kg was rather easy this time, will up the weight

Frontsquats:
3x4 60kg went great, last set took 10kg off but added 15kg of chains, 6 rep smokeshow

Benchpress:
3x5 80kg nailed all reps this time

Closegrip benchpress stop on chest
4x4 65kg last set with chains for total weight of 70kg, still did good.

Floor press, smith machine (hate that thing, but only option i have for floor press)
2x6 70kg too easy

Triceps pushdown;
3x10 70kg had to battle for it, benchpressing had taken its toll although it felt easier then normal

Barbell curl
3x8 30kg

Rope crunches:
45kg 4x20 upped 5kg and still think i could do more.

Put in some super pullovers for good measure and because i felt like trying them out.
Stack 3x10 too easy, but i cant go higher than 60kg...
PWO drink: EAA/BCAA stack drink
Now eating tuna salad and two slabs of ground beef.
I cant WAIT for thursday.

Kickass w/o Thrawn. Keep it up. -T

TXPWRLFTR
04-30-08, 3:32 pm
Good session brother!

Thrawn
05-02-08, 7:54 am
Yesterdays session just did not go well. I could not get into rythm, body was just not listening, which led to trouble keeping form, which led to frustration. I tried to ignore it as best as i could and just grind through the workout. I know by now that the body is an unpredictable entity and there will be days like this. No big deal. Hang in there and persevere. That is what i did. Or maybe its just still me adapting to the new routine. No matter.

Deadlifts:
3x5 120kg was heavier then normal and had trouble keeping form (after first set i could already feel weariness in the back muscles)

Rackpulls (2 sets conventional/2 sets sumo)
4x5 110kg too easy, but did not wanna push things, was more backwork to come

SLDL
3x6 80kg normally one of my favs, but felt awfull

Backextensions (light)
2x6 45kg

Bent over barbell rows
3x5 70kg also trouble with form somehow

Lat pully (3 sets front/2 sets back)
5x8 55kg way more dificult then normal

Seated dumbell press
3x8 18kg strangely enough this was easy, 2kg more then normal

Nosebreakers
3x6 35kg grinders

Barbell curl
1x20 25kg (pre-exhaust)

Hammer curl
3x8 16kg

Abs 75x legraises

Felt a bit frustrated so also performed some:
super pullovers
3x10 70kg too easy, but machine cant go higher

Pushpress at the calf machine.
Warmed up with 100kg and 140kg for 10 reps
After that
170kg 5 times as warmup for
200kg 7 times PR

The strangest feel all throughout the session. The rythm just wasnt there. The only good thing: normally i get so frustrated that NOTHING is possible anymore. This time i was still frustrated but able to deal with it somehow, i sorta accepted it and just rolled with it.
Today i feel like i was used as a boxing ball. My lowerback sure is tired =)

Thrawn
05-02-08, 8:30 am
Kickass w/o Thrawn. Keep it up. -T

Thanks for stopping by! I am doing my best =)


Good session brother!

Thanks, big man!

Thrawn
05-05-08, 6:09 am
Came into the gym, feeling a bit uncertain. Was still feeling rather beat somehow. Mentor advice was that if i felt too beat, i should just lower weights and go for a lot of reps. Hit the rowing machine hard to warm up, and all the weariness just went down the drain somehow...
Also had a solid breakfast: a big oats-shake like 'The House' makes them:
- half a liter milk, non-fat
- 250 grams of oat porridge
- 3 table spoons of natty peanut butter
- big squeeze of honey
- 2 large scoops of FastGain3100
After that a banana and i felt ready to go, took my Kre-Alkalyn 30 minutes prior to workout:

Technical training, decided to go for it as weariness was gone.
Squats:
3x2 95kg Good form, this is PR (never did sets this heavy)

Benchpress, pause on chest:
3x2 80kg Good form, this is PR (never did sets this heavy)

Small benchpress, speedwork
4x3 65kg Was rather easy, should have increased this, actually

Deadlift:
4x2 125kg Had good form and confidence in myself this time and, although they went up a bit harder than expected, i had NO weariness or real trouble with it.

Nice session. Nice...
Also my Adidas IronworksII shoes came in, so i am certain my squats will improve soon.

Themostocles
05-05-08, 7:07 am
Glad the w/o went so well, congrats on the pr's. Make sure to let us know how the shoes perform. -T.

Thrawn
05-05-08, 9:42 am
Glad the w/o went so well, congrats on the pr's. Make sure to let us know how the shoes perform. -T.

Thanks for the support! And will do, T! I had already tried them very shortly when i was coaching at a meet. They felt so good and stable i just HAD to get me some myself. I am using some almost no-arch nike shoes now, but they are not very stable. Combine that with our rack being a bit shaky...

Thrawn
05-06-08, 4:56 am
Normally i will eat 2-3 slices of whole wheat bread with chicken or other meat in the morning. Since a few days i have started with about half a liter of oatmeal porridge, spiced up with some honey. Feels good. Fiber, proteine, carbs. What more is there to want? Ofcourse after that i will start eating some fruit and later on more bread.

Thrawn
05-06-08, 4:37 pm
Had my first go at squats with my new Adidas IronworksII shoes. STABLE as fuck and that meant a lot. When you try something like that, you notice what kind of crap i had on my feet before.
Also, i felt a bit frisky today. My mentor wants me to up all sets if i up things. E.g. 3x5 squats is with 80kg. Wanna up? All sets 85kg. Its all good, but that also made me feel a bit stagnant. So i decided to be the Dennis the Menace and up things in the end to see if i could. I wanted more today. And it payed off. Well.

Squats:
2x5 80kg
1x5 85kg PR still was not very hard.

Stopsquats (2 second pause in the hole)
3x3 75kg
1x3 80kg PR

Frontsquats
3x4 65kg PR

Onelegged legpress
2x12 40kg (is a PR, but not worth mentioning to me)

Onelegged legextensions
2x12 25kg PR

Benchpress
3x5 80kg nailed them all again, so progress made last week is solid

Small benchpress, pause on chest
4x4 65kg

Floorpresses (smith machine)
1x6 85kg BIG PR
1x6 90kg BIGGER PR +20kg/45lbs!
Dunno what happened here, but i started with the usual 70 and felt way too easy. Maybe got used to it by now, new exercise for me.

Triceps pushdown
2x10 70kg (stack)
1x10 74kg (stack + 4kg dumbell) PR

Barbell curl
2x8 30kg
1x8 35kg PR

Rope crunches
4x20 50kg PR

Stretching/cooldown

I honestly dont know what this was all about, but i am stoked. And still feel like there is more to come. I cant help but feel there was a bit more to give afterwards.

Themostocles
05-07-08, 4:31 am
I am learning alot from your powerlifting, between you and Matt D. I think I got a good base for it. But I tell you what, everytime I look at your journey I gotta whip out the calculator to convert those kg's. -T.

Thrawn
05-07-08, 4:32 am
And paying the price for it. Session was awesome, and so are its after effects. I feel like i am moving in mud all the time. Shoulders are slow as hell, legs feel like yello...
Man, i love this game!

Themostocles
05-07-08, 4:40 am
So out of curiosity, why powerlifting over bodybuilding? -T.

Thrawn
05-07-08, 4:46 am
When i started working out for revalidation, i got introduced to squats and benchpress. They became my favorites very fast. Few weeks later deadlifts were also learned. It was all very lightweight and not in 'meet' form, but i just loved those three to death. Only then did i learn that there was a sport that combined all three. I started concentrating on them more, left the old gym, got to a better one. Got stuck ofcourse, no knowledge around. Asked around, met my mentor (one of the best of Europe). Went from high volume high reps to high weights low reps and body responded even better.
So, in short: i like it and my body responded good to the training. I still grow well and can do what i love =)

Themostocles
05-07-08, 5:06 am
So, in short: i like it and my body responded good to the training. I still grow well and can do what i love =)

No better Reason! -T.

Carpe Diem P.T
05-07-08, 8:35 am
When i started working out for revalidation, i got introduced to squats and benchpress. They became my favorites very fast. Few weeks later deadlifts were also learned. It was all very lightweight and not in 'meet' form, but i just loved those three to death. Only then did i learn that there was a sport that combined all three. I started concentrating on them more, left the old gym, got to a better one. Got stuck ofcourse, no knowledge around. Asked around, met my mentor (one of the best of Europe). Went from high volume high reps to high weights low reps and body responded even better.
So, in short: i like it and my body responded good to the training. I still grow well and can do what i love =)

sounds like you are going great thrawn. keep up the good work!

Thrawn
05-07-08, 10:49 am
sounds like you are going great thrawn. keep up the good work!

Thanks bro! Yeah, so far i am very pleased with where i am now. I must admit i am a bit frustrated that i am not naturally gifted and have a very narrow build. That is not helping a lot. But hey, we have to work with the cards we are dealt, so that is what i try. Dealing with it. Kicking my ass every time i go meet the barbells. I may not become the strongest ever, but i will do my utmost best to become as strong as i can be with the materials i have at hand. One day i wanna be looking at myself and not automatically believe i am a weakling anymore.

Thrawn
05-07-08, 4:17 pm
I seem to develop a bit of pain in my lower back. Well, pain... more discomfort, that would be the right word. And tomorrow is my favorite day: BACKDAY =(
I suspect my stretching session had something to do with it. I am rather stiff in my lower back and my mentor advised me to improve this. I really gave it some extra yesterday evening and now it feels strangely uncomfortable.
I have had these strange discomforts before, always in connection with stretching...
If anyone can shed a light on this, i would be gratefull....

Thrawn
05-08-08, 5:16 pm
Told it many times before, deadlift is my favorite. Today was backday. But instinct told me to let the deadlift just be for today, dunno why. But if my gut tells me something, i listen. Had been a while since i had gone heavy on rackpulls, so i substituted that for it. And man, did i have a great time =)

For once i will use kilos AND american pounds again.

Rackpulls, conventional
60kg 133lbs x6
100kg 222lbs x6
140kg 311lbs x3
150kg 333lbs x3 PR
160kg 355lbs x3 PR!
170kg 378lbs x1 PR!! This is a 30kg PR!! And i still could have done more. Did not wanna push it, more back was to come.

SLDL, off an one inch platform
2x6 90kg 200lbs PR
1x5 100kg 222lbs PR!! NOT very pretty tho. Last two reps form was off, i admit.

Bent over barbell rows, back parallel to floor
70kg 155lbs x5
80kg 178lbs x5
90kg 200lbs x5 PR! Same here, last two reps were no first prize winners.

Ended back with some goodmornings, but i had not much left in the tank anymore
60kg 133lbs 3x6

Latpully 3 sets front/2 sets back
55kg 122lbs 5x8 SMOKED these surprisingly, so:

Superpullovers:
60kg 133lbs (the stack) 2x10
70kg 155lbs 2x10 PR
75kg 167lbs 1x8 PR!

Seated DBpress
18kg 40lbs 2x8
20kg 44lbs 1x8 PR

Nosebreakers
35kg 78lbs 3x6 smokeshow

Barbell curl, pre exhaust (thanks to sanga, i tried a different approach this time)
25kg 56lbs 20x
Immidiatly after hammer curls
16kg 36lbs 3x8

Finished off with abs (75 legraises). Also different approach. Took maximum of 5 seconds rest between 25 rep sets.

Tired now. Time to eat.

TXPWRLFTR
05-08-08, 10:45 pm
Good session brother

Themostocles
05-09-08, 12:46 am
Awesome work on the personal records. I wish I could rack pull, but no power rack. I rigged something but management told me too quit it. So I am going to be looking for a new gym. What is a superpull over compared to a pullover? -T.

Thrawn
05-09-08, 7:06 am
Good session brother

Thanks, friend. If someone as seasoned as you thinks its a good session, i am assured i am still on the right track. I admit i am having a bit of adjustment problems with the new routine. Really contemplating about going Westside after my first meet. I will give this routine a few more weeks, see if i adept better.


Awesome work on the personal records. I wish I could rack pull, but no power rack. I rigged something but management told me too quit it. So I am going to be looking for a new gym. What is a superpull over compared to a pullover? -T.

Its a pullover type of movement performed on an incline bench and a pulley:
http://www.youtube.com/watch?v=fgrLqxQSc8U
I found it once in someones journey, wish i could credit the person for it, but dont remember who's journey it was. I LOVE pullovers, but being the shrimp i am i get pulled very far back by the weights i use. Gets a bit uncomfortable, and even worse, unstable sometimes. So i tried these and i like them a lot. Great stretch in the lats and upper chest. Always a good thing to mix things up.

Themostocles
05-09-08, 7:09 am
Definitely going to have to check those out. Thanks Thrawn. -T.

Thrawn
05-09-08, 7:21 am
Definitely going to have to check those out. Thanks Thrawn. -T.

Your welcome, bro. I found them to be easy to get used too. Unfortunately our pulleys dont go further then 60kg, so i will have to add dumbells on them to increase weight. If gone up to 74kg so far and was still able to perform them pretty well with higher reps. It IS a bit tricky in our gym as they hate noise and the top metal of the stack is small. The dumbells tend to roll off sometimes...
Have a good go at them and lemme know how you like them!

Thrawn
05-11-08, 1:37 pm
Yesterdays session started weird. Had a great warmup with squats, but the regular sets really did not feel well at all. Rest went well. Dunno why. I wonder if i do enough warmup sets.

Squats:
3x2 95kg - None of these sets went great. Felt 'out of synch'. Got so mad that i decided not to be content with this. Called someone to spot me, put on my belt, upped to 100kg and unracked.
1x2 100kg Easy. Go figure. I still dont know why, but it must be my warmups or somthing like that. In sets this is a PR. Still, not satisfied with my squats that day.

Benchpress, pause on chest
2x2 80kg
1x2 85kg PR

Small benchpress, speed
4x3 70kg PR

Deadlifts:
3x2 125kg
1x2 130kg in sets this is a PR

Also performed a few sets of incline BB benchpress afterwards. Just slow and controlled.
Weird session. After a slow start, it all went well.
Bought some Chuck Taylors after this series for deadlifts, see how they go with them. My nikes are worn out.

Themostocles
05-11-08, 3:04 pm
Way to keep after those squats. BTW, what is a small bench press? And congrats on all pr's, you seem to be setting those every w/uo. -T.

Thrawn
05-11-08, 3:48 pm
Way to keep after those squats. BTW, what is a small bench press? And congrats on all pr's, you seem to be setting those every w/uo. -T.


Yeah, i was really pissed. I just HAD to get a good feeling after those miserable first three sets. I still dont understand what went wrong with them, but i just did not feel 'in position' for them or something. They were all grinders and unstable. The 2x100kg was just a smokeshow... go figure. But yeah, i just HAD to do that.
Small benchpress is actually close grip bench press. I translated it wrong, i think. Smal (one l) means close grip/narrow in Dutch.
Yeah, thanks! I dont know what is happening actually. I KNOW i am setting a lot of pr's right now, but i am a bit at a loss. I miss a bit 'feel' in this new routine. I could describe it as i feel at war with it. Could be i just need more adjusting to it, but somehow i think i could even do better. Difficult to tell ofcourse. Time will tell. If i still feel strange on this routine after my first meet, i will alter it.
Thanks for the support, T!

Thrawn
05-12-08, 7:50 am
Just found out on our website that Ielja Strik has become european champion again in the womens 90kg class. NICE! A few of the ppl who are in the selection made some good results and progress in that meet. I also got to know them a little already. Although their strength, technique and poundage completely intimidates me, i promised myself that after my first meet i will hook up with a few of them. In the last 6 months of this year i wanna train with a few different pro's for a few times. Trying to improve and increase my knowledge.
Also, after 24th may i will be able to tell how far i am still away from making the 300 wilks points. That is my goal after all. This first meet will be raw, however. I hope to do a second equipped meet in the second half. If that will not happen (our union does not do a lot of meets, because too few ppl participate) i will hold my own meet at my mentors garage and bust it out against myself there.

Themostocles
05-12-08, 8:07 am
Got a question for you. How are wilks points figured? -T.

Thrawn
05-12-08, 8:20 am
http://www.powerlifting-ipf.com/wilks.htm

Thats the system that is used. Your bodyweight will correspond to a wilks factor. This factor, multiplied by the total amount of kilos i lift will result in my wilks points. Example. Bw now is 87kg. Wilks factor according to table: 0.6499. 300 wilks points divided by 0.6499 totals 461kg. Thats the total i will have to make to earn 300 wilks points at this current bodyweight.

Themostocles
05-12-08, 8:24 am
http://www.powerlifting-ipf.com/wilks.htm

Thats the system that is used. Your bodyweight will correspond to a wilks factor. This factor, multiplied by the total amount of kilos i lift will result in my wilks points.

Thanks. -T.

Thrawn
05-13-08, 5:49 am
Today i feel uncertain. And once again i am not certain about myself and my abilities. I have had these strange feelings often again lately. Very strange. I am in good shape, lift more weight then i ever thought possible. I mean, i KNOW i am not J-Rock, The Lad or Sgt Rock by any means. But in my dreams did i not even lift what i do now. Call it insecurity or self underestimation. I dunno.
But this uncertainty also makes me a bit cocky. I wonder how far i really can go... Once again, i am not even thinking about poundages like Matt Dickerson, IRBS or Big Wides. I am getting more confident in my form and knowledge gained on this forvm. I think i am well enough on my way to make my own routines. Less strict routines. Make room for last minute adjustments. Know which group to tear down in the gym and then 'feel' what needs to be done accesory wise.
And if i do, will i do Westside? Do i go over to the Dark side? At this moment, i think yes, i will.
Decisions, decisions. Lifting weight is easier sometimes.

Themostocles
05-13-08, 6:58 am
Confidence is a natural part of the game, its part of the final product. The further you develop the less you will need a mentor or a teacher. Actually, some once told me, you can only learn so much from a teacher; to learn anymore you will have to teach yourself. -T.

Thrawn
05-13-08, 7:09 am
Yeah, i agree. He got me going, gave me the stick, and now its time to start running for myself. At least, i think i am getting there.
I owe him A LOT. So after the first meet i will talk with him about it. See if he is willing to keep my under his wing also as i will make my own routines and decisions. I think it would be a good idea, even if he will know i am not up to it. We can learn from mistakes also.

TXPWRLFTR
05-13-08, 9:35 am
Just stopping by to check on things. There will be some days that just won't feel right.
Keep on pushing forward my friend. Best of luck to you. Westside is a good template to follow.

Thrawn
05-13-08, 10:36 am
Just stopping by to check on things. There will be some days that just won't feel right.
Keep on pushing forward my friend. Best of luck to you. Westside is a good template to follow.

Appreciating your support as always, big man!!
Yeah, progress is still there, cant complain about that. I just feel a bit out of place with the new routine, although i seem to like it. I cant really explain except that last two weeks i am not 'feeling' it during workouts. Ofcourse i feel fatique, but i cant get the rush.
We will see, and ofcourse i am pushing on. I want BIGGER numbers. Much bigger.

Thrawn
05-13-08, 5:05 pm
Things continue to feel out of place, although i am improving on all mayor lifts.

Squats:
3x5 85kg PR

Squats with 2 second pause in the hole:
3x3 75kg
1x3 80kg

Front squats
2x4 65kg
1x4 70kg PR and this was still a breeze

Legpress, one leg
2x12 40kg

Leg extensions, one leg
2x12 25kg

Leg curls
3x6 45kg

Benchpress
3x5 80kg all reps are easier now

Close grip bench, pause on chest
4x4 65kg

Chest felt great sofar, but now something strange happened. The most improved exercise of last week;
Floor presses:
2x6 Could just NOT get a good position on the floor and made just a few reps before getting mofo annoyed about it. Chest felt great and decided not to let it bother me too much. Stopped on this.

Triceps pushdown
1x10 70kg
2x10 76kg PR

Barbell curl
2x8 30kg
1x8 35kg

Rope crunches
4x20 50kg

Stretching. And steak afterwards.

Carpe Diem P.T
05-13-08, 11:36 pm
thats a big friggin day!

the good thing about off days is it lets us know we arent getting complacent. you are still obviously expecting 110% from yourself and that is something you should be proud of. I see a lot of folk go in, do the same shit they did this time last year, do the same weight and leave.

your not like that. you want every workout to be the best you ever did and thats what makes an animal i reckon.

TXPWRLFTR
05-14-08, 12:49 am
Good work brother!
I understand how you feel.
Keep up the intensity in your training brother!

Themostocles
05-14-08, 1:00 am
Lookin good Thrawn, keep up the progress. -T.

Thrawn
05-14-08, 5:14 am
thats a big friggin day!

the good thing about off days is it lets us know we arent getting complacent. you are still obviously expecting 110% from yourself and that is something you should be proud of. I see a lot of folk go in, do the same shit they did this time last year, do the same weight and leave.

your not like that. you want every workout to be the best you ever did and thats what makes an animal i reckon.

Thanks, man, i appreciate it! I just cant stand it when things are a bit off. If i did not really get it, i will get even with myself by upping the weight and go for death or glory, or i will add another exercise to do the job.


Good work brother!
I understand how you feel.
Keep up the intensity in your training brother!

I will, Greg!! Although i feel a bit out of rythm, i cant complain. I seem to be hitting PR's all the time. So i start to believe the 'out of rythm' is more a mental thing, internal struggle.


Lookin good Thrawn, keep up the progress. -T.

I will, Themostocles! The meet is soon and i wanna see my benchmark =) See where i am at now. 300 wilks will be mine one day.

Thrawn
05-14-08, 5:22 am
On a positive note. I know some of my weaknesses by now.
Yesterday my 'nemesis' was in the gym again. Good build, strong. But trains the glamour muscles only. Does not train seriously at all, but despite all that, he improves more then me.
At least, that is what i thought.
Yesterday he came in, and instantly i was annoyed again. 'There he is, doesnt train proper, but stronger then me, and improving better also'. Thats how my mind goes then. This is also something i must STOP doing. Because: he started his benchpress. I was in the other corner on the other bench for my benchpress. He did his warmups and went up easy to his 80kg. To my surprise he only hit about 7 reps. Good reps, i will give him that. He used to do 10. I did my 5 with 80kg. His second set he did 6. Good reps, but slowing down. I did my second set of 5 with 80kg. His third set he got 6 again. But the last two were awfull. I did my last set, 5x80kg. Not easy, but got them all.
THE LESSON I LEARNED: I am in this for the long haul. SO i got to stop thinking about others. They come and go. Yes, they might be stronger, yes they might improve faster. But their lack of motivation and dedication for this sport will catch up with them. I IMPROVED my bench to 80kg for 3x5. He still presses more, but he actually got WORSE.
I only need to look at ME. MY progress is all that should matter to ME. The 'others' are just mental ballast i should get rid of damn quick.

Thrawn
05-14-08, 6:20 am
Got a rather clear mind today. It all of a sudden dawned on me whats been bugging me about my routine. Not sure, so everybody readin', feel free to comment on this.
My body adepts very quick. Muscle ache is rare for me. Discomfort, yes, but real pain, no. Only with new exercises, or first two weeks on new routines. After that, no more.
My routines by my mentor do not use pyramid. 3x5 same weight, 4x4 same weight. I suspect that my body is adepting to this. Meaning: it will get used to use the same weight. It will also protest a bit if i up the weight, cause its not used to it.
I THINK this is bottering me. I am used to smooth transitions if i up weight.
Just a thought for today.

Themostocles
05-14-08, 6:43 am
Got a rather clear mind today. It all of a sudden dawned on me whats been bugging me about my routine. Not sure, so everybody readin', feel free to comment on this.
My body adepts very quick. Muscle ache is rare for me. Discomfort, yes, but real pain, no. Only with new exercises, or first two weeks on new routines. After that, no more.
My routines by my mentor do not use pyramid. 3x5 same weight, 4x4 same weight. I suspect that my body is adepting to this. Meaning: it will get used to use the same weight. It will also protest a bit if i up the weight, cause its not used to it.
I THINK this is bottering me. I am used to smooth transitions if i up weight.
Just a thought for today.

That could be. Ask him why? I was told to do this to build a foundation first, that way I can find and focus in on my weak spots. If I bounce around lifting whichever way, I may never find the weaknesses and strengths. -T.

deanna7272
05-14-08, 12:59 pm
Looks like you are doing well over there... Keep up the good work...

I usually hit a medium weight first, heavy in the middle, and finish medium again.... I feel like I am getting more of a pump that way and I feel strong in the middle.... It works for me... Just a random statement to your thought of the day....lol

Thrawn
05-15-08, 5:01 am
That could be. Ask him why? I was told to do this to build a foundation first, that way I can find and focus in on my weak spots. If I bounce around lifting whichever way, I may never find the weaknesses and strengths. -T.

Yeah, i will. I am training at his place again friday. Last real training before the meet =)) My girl will come also, she will take pics. I will post some up again.


Looks like you are doing well over there... Keep up the good work...

I usually hit a medium weight first, heavy in the middle, and finish medium again.... I feel like I am getting more of a pump that way and I feel strong in the middle.... It works for me... Just a random statement to your thought of the day....lol

Heeeey D! Nice of you to drop by! Thanks for your thought on it. As stated above, i will talk about it with my mentor friday. I would rather do some pyramid style again. Not really fixed sets/reps. More like: do 5 sets, start with 8-6 reps, end with 2-3 reps. That style has always suited me perfect.

Thrawn
05-15-08, 5:08 am
I will admit right here i took pics of myself last week. I wanted to see myself as i am now. For me it was good to do that. Get my insecurity out of the way. Be in the open, face yourself. Although i am not doing BB, i have gained a lot. And after seeing the pics, yes, it definately shows. Especially my back has really taken off. And my legs.
I was even brave enough to show the pics to two much respected forvm members. That was really a DARE for me. Took me an hour to finally make that decision. Remember, i am a guy that, even in searing heat, would not take his shirt off. I'd rather die then walk around exposed.
I feel good about what i have done. I feel awesome about what i have achieved, even if its not world class. It made me realize that I am my own enemy. My insecurities hold me back, not other ppl. I will take more pics of me in the future.
If i, the non-genetic shrimp, can make these gains and improvements, ANYONE can.
My journey has just gotten a bit more wind in the sails. I will sail on towards my goal, be the man that i have never been.

TXPWRLFTR
05-15-08, 2:06 pm
Good for you brother!
Lift Large!

Thrawn
05-15-08, 4:36 pm
Last night: too bloody hot here. Couldnt sleep, started to feel a bit strange. Almost vomitted. Woke up feeling like 90 years old. Stomach problems. But worst of all: i woke up having some small discomfort in my lower back. This SUCKS. The meet is only a week away now. But this time i am not gonna fold my cards. I have gone through too much to have a injury stop me. I WILL get a legit total at the meet, even if i will have to deadlift the barbell only.
So, needless to say, i decided to train SMART today. No need to risk the injury getting worse in the last week. I will give a small recap of what i did.

Some rackpulls, not heavier then 120kg. Felt pretty good, back did not bother me a lot.
SLDL, normal weight, 80kg. Felt confident somehow. Went pretty well, did notice the back but was not alarming.
Lateral pulldowns. Went all out on this. Normal weights (55kg for 5 sets of 8) but gave myself only 10 second pause between sets.
DB row (with belt to keep safe): 4 sets up to 36kg for 5 reps
Did some bicep and shoulder work (dumbell presses and hammer curls) and abs.
I felt totally cheated out of my workout, but reminded myself that this was the smart thing to do. Get some basic work done, not heavy and leave.
Tomorrow i have the last training at my mentors place. Hope back feels better then. We will see what i am capable of and what my openers will be.
Feeling a bit worried, but not too much. Next week no real training (only one session to loosen things up, 50% of strength), so back gets plenty of rest.
Doing the smart thing still feels sucky =)

Themostocles
05-16-08, 2:16 am
Last night: too bloody hot here. Couldnt sleep, started to feel a bit strange. Almost vomitted. Woke up feeling like 90 years old. Stomach problems. But worst of all: i woke up having some small discomfort in my lower back. This SUCKS. The meet is only a week away now. But this time i am not gonna fold my cards. I have gone through too much to have a injury stop me. I WILL get a legit total at the meet, even if i will have to deadlift the barbell only.
So, needless to say, i decided to train SMART today. No need to risk the injury getting worse in the last week. I will give a small recap of what i did.

Some rackpulls, not heavier then 120kg. Felt pretty good, back did not bother me a lot.
SLDL, normal weight, 80kg. Felt confident somehow. Went pretty well, did notice the back but was not alarming.
Lateral pulldowns. Went all out on this. Normal weights (55kg for 5 sets of 8) but gave myself only 10 second pause between sets.
DB row (with belt to keep safe): 4 sets up to 36kg for 5 reps
Did some bicep and shoulder work (dumbell presses and hammer curls) and abs.
I felt totally cheated out of my workout, but reminded myself that this was the smart thing to do. Get some basic work done, not heavy and leave.
Tomorrow i have the last training at my mentors place. Hope back feels better then. We will see what i am capable of and what my openers will be.
Feeling a bit worried, but not too much. Next week no real training (only one session to loosen things up, 50% of strength), so back gets plenty of rest.
Doing the smart thing still feels sucky =)

You are being smart, doing the right thing. You have to protect your body. It might suck now, but it will be so much sweeter when you are doing the meet. Hope the back feels better. -T.

Thrawn
05-16-08, 4:33 am
You are being smart, doing the right thing. You have to protect your body. It might suck now, but it will be so much sweeter when you are doing the meet. Hope the back feels better. -T.

Thanks, T! Yeah, it does feel a bit better now. I DO feel it, but more in a good way now. I did the lower back exercises (rackpull and SLDL) very slow and controlled, and that has worked fine. Tonight one last technical and heavy training at my mentor, and then a week off to rest up for the meet =)
Looking forward to it!

Carpe Diem P.T
05-16-08, 8:47 am
a day under the weights is better than no day at all. i woke up today not being able to look up. lol now thats unfortunate. i did no weights yesterday and woke up like that.

keep pushing thrawn. bet taking the week off will be hard for u.

Thrawn
05-16-08, 8:52 am
a day under the weights is better than no day at all. i woke up today not being able to look up. lol now thats unfortunate. i did no weights yesterday and woke up like that.

keep pushing thrawn. bet taking the week off will be hard for u.

Hehe. i agree on that.
The week off will not be easy, but i will benefit from it also; it needs a break now. Guess that is why my lower back is bothering me a bit too. My body has taken a beating working to where i am now. This new routine is HARD for me. Even now i still feel my legs after thuesdays session. I never had that before. Not complaining tho. If it hurts, it works.

TXPWRLFTR
05-16-08, 10:40 am
Good luck in your meet brother! Keep us posted!

Thrawn
05-18-08, 7:50 am
Good luck in your meet brother! Keep us posted!

Thanks, big man! I will!

Thrawn
05-18-08, 8:05 am
Was good to see my mentor again. I wish we had more time to train together. I always enjoy hitting it in his garage. He also has better equipment than my gym, so i also feel better performing there. I told him about my rather sucky week, stomach problems, back problems. He told me to start up easy, and we would see where we would end up.
We started of with squats. They went well, got some small pointers, but all in all the form was good. Time to put up some weight. Up to 100kg all went great. I failed twice on 115kg, which really got to me. Turned my disappointment into productive and made a nice 115kg official depth squat. NEW PR! After that we were gonna try bandages. This totally went wrong. This was only the second time i wore them and i cant get the 'feel' or confidence in them yet. I have done a bandages squat with 120kg twice before, but this time i couldnt get down well. I totally bailed on my attempt at 125kg; i unracked, felt NO confidence at all and put it back. Anne did not think it was too illogical, being it only the second time i wore bandages. And he had put them on REAL tight. To save my back a bit we agreed not to take it further and go to benchpress.
Went really good. I did an official stop and go with 90kg which is my current PR. I missed the 95kg by a hair. I HAVE pressed 100kg once before, but not that was not 'regulation' type of press (no stop on chest). I have changed that in my sig now too. Only regulation type of records in that sig now. I was rather pleased with the pressing. Although i did not improve my PR, i DID put it up easier and, more importantly, in better form.
Deadlift next. To make a long story short, this also went the same as the benchpress. I did a 160kg regulation deadlift which is the same as my current PR. I did it a bit easier and better then last time. And NO belt either.
All in all i cant complain about this session. I did not feel at my best, but Anne told me that my form is improving on all three. That is what matters most. And when you equal two PR's and improve one, you cant complain, can ya?
In short. Ready for my meet. A bit uncertain about the bandages with squatting. I told Anne we should start with bandages not very tight at first, so i can 'get the feel' for them. Then increase weight after the opener and tighten the bandages.
We will see how it goes. I feel pretty good. My stomach and back are both getting better rapidly.

Carpe Diem P.T
05-18-08, 8:35 am
glad to hear the stomach and back are getting better.

nice job on the chest too bro. im at about the same place as you there on the presses. we have time and dedication on our hands so we will get there. theres no real question about it is there :)

Thrawn
05-18-08, 8:39 am
glad to hear the stomach and back are getting better.

nice job on the chest too bro. im at about the same place as you there on the presses. we have time and dedication on our hands so we will get there. theres no real question about it is there :)

I am rather pleased about that too. Been hanging in the toilet too much this week and could not really stand or sit very long. But both are improving quickly now. Today going to the sauna too. Thursday i get massaged. Beating your body to a pulp also means taking care of it too.
And you are right =) We might not put up big numbers, but we have time. I was NOT joking when i said i wanted 300 wilks points or as close as i can before the end of the year. It will take some work, but i am ready to put it all on the line for that.

TXPWRLFTR
05-18-08, 12:24 pm
You will get it brother! Lift Large!

Themostocles
05-18-08, 5:05 pm
Glad you are feeling better. Sounds like a really productive day with your mentor. I can imagine the difficulties starting off with gear. But you will get it down. Keep at it, this meet will be a piece of cake for you. -T.

Thrawn
05-19-08, 4:55 am
You will get it brother! Lift Large!

One week of easy lightweight lifting, and then its ON! I am aiming for at least two new PR's. And after that its straight on towards the 300 wilks =)


Glad you are feeling better. Sounds like a really productive day with your mentor. I can imagine the difficulties starting off with gear. But you will get it down. Keep at it, this meet will be a piece of cake for you. -T.

Yeah, can be difficult. Have had not much trouble with the bench shirts, but the bandages is something really else for me. Its not the discomfort they give, i can handle that. But when they are on real tight, i lose my 'feel' for the weight somehow. Cant explain it any better. And that takes away my concentration. But its a matter of time before i master them too.

I feel good so far. Back is almost perfect again, stomach is still bitching a bit, but that is nothing i cant handle. I am READY for the meet.

Thrawn
05-19-08, 6:01 am
My girl took some pics again, but due to very low battery (forgot to check) most of them did not turn out well. Only a few were decent enough to post here. Anne took some pics too later on, maybe some of his are better, havent gotten them yet.


My mentor, Anne Bierma, training sumo block lifts, 260kg (one day that will be me =)):
http://i305.photobucket.com/albums/nn208/shrogran/Training%202/IMG_0714.jpg

The barbell with 115kg, new PR squat. She forgot to take a vid of the actual rep =)
http://i305.photobucket.com/albums/nn208/shrogran/Training%202/IMG_0721.jpg

Anne bandaging my legs. In the background you can see Oege Dijk (partially) He is a 7 times National champion Benchpress. His BW is around 87kg, but can press 240kg!
http://i305.photobucket.com/albums/nn208/shrogran/Training%202/IMG_0724.jpg

Deadlift warmups, 120kg for few reps
http://i305.photobucket.com/albums/nn208/shrogran/Training%202/IMG_0728.jpg

Wish i had better pics to show, but my girl feels bad enough for missing most of the shots. Not really her fault tho. Posting up a vid now of my bench and squats, takes a while.

Thrawn
05-19-08, 6:26 am
Took a while for the vids to upload, they are rather large. But here they are:

90kg benchpress. Looking at this, i think 95kg SHOULD go up. But i have also a vid proving that i couldnt do it that day =) The boys had to come to my rescue, LOL
http://s305.photobucket.com/albums/nn208/shrogran/Training%202/?action=view&current=MVI_0726.flv

90kg squat warmups. You will have to tilt your head to see it, it was taken with the camera on its side. I have no software to correct this (for now):
http://s305.photobucket.com/albums/nn208/shrogran/Training%202/?action=view&current=MVI_0713.flv

Shortly after this the battery gave up. Hopefully my mentor has a vid of DL taken. If i get it i will post it up also.

Toni69
05-19-08, 6:45 am
great pics and vids. You reminded me in that one rack press pic that I need to start utilizing the rack with the 185, so train myself to get out of my sticking point or the hole...without worrying about all the weight coming down on me like on the normal bench since I dont always have a spot around. Last week that 185 was a very slow push up...LOL

Luckily for me, I had a spot on the 185 but I dont always. Your lookin great! You feeling ready for your meet?

panzerwagen
05-19-08, 7:35 am
Took a while for the vids to upload, they are rather large. But here they are:

90kg benchpress. Looking at this, i think 95kg SHOULD go up. But i have also a vid proving that i couldnt do it that day =) The boys had to come to my rescue, LOL
http://s305.photobucket.com/albums/nn208/shrogran/Training%202/?action=view&current=MVI_0726.flv

90kg squat warmups. You will have to tilt your head to see it, it was taken with the camera on its side. I have no software to correct this (for now):
http://s305.photobucket.com/albums/nn208/shrogran/Training%202/?action=view&current=MVI_0713.flv

Shortly after this the battery gave up. Hopefully my mentor has a vid of DL taken. If i get it i will post it up also.

Nice going! Wonderfully deep squats...

Thrawn
05-19-08, 8:18 am
great pics and vids. You reminded me in that one rack press pic that I need to start utilizing the rack with the 185, so train myself to get out of my sticking point or the hole...without worrying about all the weight coming down on me like on the normal bench since I dont always have a spot around. Last week that 185 was a very slow push up...LOL

Luckily for me, I had a spot on the 185 but I dont always. Your lookin great! You feeling ready for your meet?

Yeah, with the rack setup that way you are actually quit safe. My 95kg attempt failed by a hair, but there was no trouble letting it fall down on the safety bars and slowly crawl back. Luckily my mentor and his friend came to help, which made it even easier =) They, like me, expected it to go up and were not ready to intervene. I have a video of that too =))
And YES, i feel ready for my meet. I am positive i can lift two new PR's there.


Nice going! Wonderfully deep squats...

That's the only way to go with squats, Panzerwagen! By regulation of our union, i HAVE to lower my hips below my knee level. Otherwise the squat is not legit and will not count.
Thanks for dropping in!

Themostocles
05-19-08, 1:07 pm
Looking great man, great form. You are going to do awesome at this meet. -T

Matt Dickerson
05-19-08, 3:22 pm
Ok Mr. Thrawn, you asked for my critique and here it is.

Good job first of all. You look good and I can only think of a couple little tweeks that can help you out.

Benching. Good but you sure have a long stroke. Work on bringing your arch up a little and make sure you stay tighter. Flex the abs and pull the shoulder blades back harder. Do you plan on using a shirt someday? If so I would change your bench style to an elbows tucked style as opposed to an elbows out. The earlier you change over to this style the easier it is to switch. Once you are benching 200KG with elbows out like you do now it will be very difficult to change you technique.

Squatting. Good from what I can tell. Only thing I can really think of is that you do a good job pushing the glutes back at the start of the movement but you are forgetting to open up the crotch and push your knees out. Before the descent your glutes should be pointed backwards already so the first movement is not going to be the break in the hips or the bending of the legs... it is going to be the pushing outwards of the knees or the opening up of the crotch. However you like to visualize it. This might instantly give you 10-15% more on your squat. Work on it.

Great job overall...

Toni69
05-19-08, 3:26 pm
That is some serious advice. I had to re-read it like 4x to visualize myself doing that! No joke...super mad respect! LOL

Im hitting squats tomorrow for the first time in a long time...I may have to print that out and post it on the wall in front of me as I practice! LOL

Thrawn
05-19-08, 4:42 pm
Looking great man, great form. You are going to do awesome at this meet. -T

Thanks man, i am starting to get anxious already!


Ok Mr. Thrawn, you asked for my critique and here it is.

Good job first of all. You look good and I can only think of a couple little tweeks that can help you out.

Benching. Good but you sure have a long stroke. Work on bringing your arch up a little and make sure you stay tighter. Flex the abs and pull the shoulder blades back harder. Do you plan on using a shirt someday? If so I would change your bench style to an elbows tucked style as opposed to an elbows out. The earlier you change over to this style the easier it is to switch. Once you are benching 200KG with elbows out like you do now it will be very difficult to change you technique.

Squatting. Good from what I can tell. Only thing I can really think of is that you do a good job pushing the glutes back at the start of the movement but you are forgetting to open up the crotch and push your knees out. Before the descent your glutes should be pointed backwards already so the first movement is not going to be the break in the hips or the bending of the legs... it is going to be the pushing outwards of the knees or the opening up of the crotch. However you like to visualize it. This might instantly give you 10-15% more on your squat. Work on it.

Great job overall...

Thanks for the comments. Yes, i intend to use the shirt, but for this meet is raw. I am working on my arch already, i appear to have very low flexability in my lower back. Good call on the abs, that is something i seem to forget often when benching. About the squats, i think i get what you are trying to say. I will start working on that.


That is some serious advice. I had to re-read it like 4x to visualize myself doing that! No joke...super mad respect! LOL

Im hitting squats tomorrow for the first time in a long time...I may have to print that out and post it on the wall in front of me as I practice! LOL

Yeah, Matt is a real knowledge monster. I did fear his comments the most, he knows a lot and WILL tell you whats wrong. But that is exactly why i asked him to take a look. I had to re-read it a few times also. Now all we have to do is incorporate it.

Phil800101
05-21-08, 12:56 am
Looking good bro, consider me subbed!

Themostocles
05-21-08, 1:07 am
So how you hanging in Thrawn? Preparation good, you ready for this? -T.

Thrawn
05-21-08, 5:10 am
Looking good bro, consider me subbed!

Welcome aboard my journey, big Phil! I subbed myself into your journey few days ago too, inspiring stuff!! Support is the name of the game!


So how you hanging in Thrawn? Preparation good, you ready for this? -T.

I feel great and feel ready. Did some very light higher rep training yesterday. Reaaallly difficult to hold back. I am itchy to do this.
I will tell you right now that i will aim for a 370kg total. That would mean that, if i make that, i equal my last known equipped total and made it a new raw total. That would be SWEET progress.

Thrawn
05-21-08, 5:17 am
Did a very light, higher rep training session yesterday. Kind of a deload if you will. Not gonna name all of it, i went by feeling. Did some squats, legcurls, benchpress, deadlifts, latpulls, superpullovers, bicep curls, triceps extensions and some shoulderpresses. Just to get the blood pumping.
My normal super insecure self would now try to make some excuses. Like i have a small backproblem or knee feels sore.
I DO have a bit of a backproblem, it tires rather fast. Bit overtrained or overextended i think. But know what?
I FEEL GREAT. I AM READY. It is not gonna hold me back. If i feel as good as i do now, i want to go for a 370kg total. That is my last known equipped total. I would have converted that to a raw total now then. It will not be very easy, but fuck that anyway. Only one session, 9 lifts in total. If i cant muster up the strength and dedication to pull that together, i dont know my game yet. And i refuse to believe that. I am no Sgt Rock or J-Rock, but i AM in good shape. I FEEL in shape.
Also got a bit of a shock on the scales yesterday. Was dressed in my trainings outfit, but it pointed at 92kg... that would mean that i am STILL gaining like a madman. That would mean almost 20kg of mass gained in 13 months...

Themostocles
05-21-08, 5:19 am
I feel great and feel ready. Did some very light higher rep training yesterday. Reaaallly difficult to hold back. I am itchy to do this.
I will tell you right now that i will aim for a 370kg total. That would mean that, if i make that, i equal my last known equipped total and made it a new raw total. That would be SWEET progress.

You can Fuckin' do it. It's in you, you just got to let it out. -T.

Carpe Diem P.T
05-21-08, 6:08 am
quality bench there! cool pics there. thats a scary picture of a female in the background.

good to see u go all the way down!

Phil800101
05-21-08, 1:23 pm
Sounds good my man, good luck, and kick some ass!

Themostocles
05-23-08, 6:45 am
Wanted to say good luck one last time before your meet. Kickass and do us all rpoud. -T.

Thrawn
05-23-08, 6:54 am
quality bench there! cool pics there. thats a scary picture of a female in the background.

good to see u go all the way down!

One of the advantages of having a technical mentor =) He really hammers on that. ALL lifts i do in my workouts are strict form. Especially the big three (squats, bench and deadlift). I want to fail in a meet because i reached my limit, not because of a technical fault.
And yeah, he is a horrorfan, he has more of that stuff around. I also gave him an Animal poster, but you cant see it in these pics.


Sounds good my man, good luck, and kick some ass!

Thanks, Phil! I am certainly gonna go all out saturday.


You can Fuckin' do it. It's in you, you just got to let it out. -T.
Wanted to say good luck one last time before your meet. Kickass and do us all rpoud. -T.[/QUOTE]

I will, T! I am gonna put it all on the line. Its kind of easy in a sense. A meet is 3x3 heavy exercise (3 squats, 3 benches, 3 deads). So its more a question of MENTAL readiness and full concentration then a stamina thing (although doing all three to maximum extend will take a toll!). Thanks for the luck =) I am getting a bit of healthy tension now, small excited nervousness i think. But that is nothing i cant handle. So far, whenever i am on a platform, i see nothing but me and that number that has to be taken down.

This was the last checkup for now! I wanna thank everyone so far for their kind words, support, advice and just being around.
Untill after the meet!!

Phil800101
05-24-08, 3:09 am
Make us proud bro, I know you will!

Thrawn
05-25-08, 7:06 am
First of all, sorry that i did not update right away yesterday. But after the meet and the long (HOT) drive back i was just beat and glad to have a nice diner and relax with one of my best supporters, my girl =)

Second; the meet got changed around a bit. The organization had made a small mistake, linking the meet to a powerlifting workshop few months ago. Ppl who attended there were allowed to enter the beginners meet. Unfortunately, especially for the real beginners, this lead to the entering of 7 lifters with previous meet experience and several years of training under their belt. Based on their starting lifts, it was clear that the podium places were already a given before the meet started. A small vote took place and nobody objected to this, which in my opinion shows some good heart for the sport. The beginners were more interested in just lifting, gaining experience and putting down first results then prizes (me included). I will give props to one girl who immidiately withdrew from the competition on hearing this error by the organization.
The meet was GREAT. It all went smooth, there was great atmosphere, national selection members helping out with tips and tricks. Even the lifters with more experience started talking around with us and helping us out. The quality of the lifts of the beginners was GOOD. The referee was, logically, not VERY strict but also not too forgiving. But most beginners managed to put down all good lifts.
My results; based on comparison in Wilks points (so, best lifter results) i took 5th place overall. I was VERY pleased with that. Taking away the 'not real beginners' i would have been SECOND place! YAY!! It also means that, being 5th and 7 more experienced lifters entering the comp, i also beat some 'good' competitors.

I weighed 88.80 kg/197.3 lbs, so my bulking still reigns supreme =)
I was going for a total of 370kg/822lbs which is my last known 'equipped' total. This meet was raw. Only bandages for knees and belts allowed.

First up: squats. Was anxious about this, cause so far i have had trouble with bandages. Couldnt get the feel for it. Warming up went like a dream. Told my mentor to rely on ME and be easy with the bandages. Not too tight. I also did NOT want him to watch depth and give command to go up. I wanted to do it on FEEL. Bit risky, but i felt confident. All my attempts went GREAT, good form. I was finally able to get the feel with the bandages. I made a big PR and too bad it was the last attempt, cause there was more where that came from =)

110kg/244lbs smoke show
120kg/267lbs good, equalled PR
130kg/289lbs PERFECT, 10kg/22lbs PR!

Benchpress: my weakest point so far. Warming up went great. Got some very good tips from a top notch bencher who lives not far from my town. I will meet up with him soon to train chest with him and improve my bench. I equalled my PR, and just failed a new one by a hair. It was soooo close i could smell it. That is still progress, last time i tried that i just failed.

85kg/189lbs good
90kg/200lbs good, equalled PR. My best ever 90kg press
95kg/211lbs miss, sooooo close... felt good anyway. It will be there soon enough

Deadlift: my favorite. Warmups again went great so i prepared for another PR. I just KNEW i could do it. And i DID. Same as with squats, to my surprise there was more in the tank after that one!

150kg/333lbs good
162.5kg/361lbs a bit difficult, but PR of 2.5kg/5.5lbs
170kg/378lbs perfect, 10kg/22lbs PR!!

In total i made 390kg/867lbs, 2 big new PR's and i equalled one. That is 20kg more than i was aiming for, so i am very very pleased. Its also good to know that i still havent reached my real limits with squat and deadlift. Too bad i underestimated myself with those two events, but its all a learning process. It also means that at my next meet i will be able to post bigger numbers fairly easy (if the form of the day is there). My mentor took a lot of pics and vids and will burn that on DVD for me. As soon as i get it i will post what i can.

For my journey i got a reference point now. 390kg with my current bodyweight equals 250.69 Wilks points. So before the end of the year i still need 50 more. I can only say one thing. ITS ON.
Sorry about the long post, must be because i still have a smile from ear to ear.

Carpe Diem P.T
05-25-08, 8:51 am
wow thrawn you did a great job! you must have been stoked with that performance and how everything went down. im glad you posted it all because its a great insight to be able to share.

bring on the 100kg bench. u have got that sucker!

Matt Dickerson
05-25-08, 2:03 pm
Good job and congrats on the PR's. When is the next meet? Lol.

Themostocles
05-25-08, 6:15 pm
Way to go Thrawn. Kickass with your performance and your placement, specially for your first meet. 2 new pr's, your setting the bar for the rest of us :). -T.

Thrawn
05-26-08, 4:58 am
wow thrawn you did a great job! you must have been stoked with that performance and how everything went down. im glad you posted it all because its a great insight to be able to share.

bring on the 100kg bench. u have got that sucker!

>>Yeah, i feel really good indeed. Was rather beat this weekend, but that is no wonder. And that bench is just a matter of time. I get closer all the time. It IS my weak point. I need to improve on my bench badly.


Good job and congrats on the PR's. When is the next meet? Lol.

>>Thanks Matt! I cant wait for the pics and vids. According to my mentor i showed EXCELLENT form. It just all came together. I had written down all tips and insights on a note which i read before every lift. I took a bit of a gamble but DID use your 'open the crotch' advice and it helped me in a MAJOR way. I have never squatted better then at the meet. Next meet will be announced soon. 7th of june the union is holding a meeting about the meet calender. I want to do at least two more meets this year. One equipped and one bench meet (for experience in shirt). Thanks for all you have done for me so far, Matt! You have a substantial contribution in this result.


Way to go Thrawn. Kickass with your performance and your placement, specially for your first meet. 2 new pr's, your setting the bar for the rest of us :). -T.

>>Thanks T! I am very pleased myself. 5th overall and second of the beginners is more then i had dreamed of. It is still not really sinking in, but i DID beat some guys with far more experience then me.
Glad i also have a mark now on how i stand with the Wilks. I can map the road to bring down those last 50 points i need. After this meet i KNOW i have not touched the real limit on squats and deadlift yet. So i am already a bit closer then what i have on record. But that is just theoretical. It needs to get DONE. That is a bit different. KNOWING i am almost certainly able to do 140kg squat is not the same as DOING it.

Thanks for the support guys! Much appreciated!

Phil800101
05-26-08, 7:53 am
Great work Thrawn, congrats on the PRs!

Thrawn
05-26-08, 8:05 am
Great work Thrawn, congrats on the PRs!

Thanks, Phil! According to my mentor i should be VERY proud as i did all events in really good form. That is what i have been focussing on the most: FORM. Weights will come when i gain experience and get stronger. I cant wait for the pics and vids =)

Thrawn
05-26-08, 10:28 am
Lol =)
My name is now included in the 'Semi-official Dutch Topranking list 2007-2008'. I hold position 58 there currently.
The only way to go now is UP that ladder.

Thrawn
05-27-08, 4:59 pm
I have decided to take it easy this week. A good easy week before the meet, total dedication at the meet and now a good week of different stuff (swimming, squash, cardio) to shock the body.
Next week the journey continues to gather up those last 50 Wilks points. I will be going places in the Netherlands, looking up some of our National Selection members and training with them. I talked with a few of them at the meet and they welcomed me to join in with their routines.
Expect me to throw iron with Ielja Strik, the current IPF National, European and World Champion, ladies -90kg. Also World record holder benchpress for women in that category. She gave me her number and she will be helping me out on my bench.
Here is her website:

http://www.ieljastrik.nl.nu/ It can also be viewed in English.

She is a very down-to-earth, easy going woman who in spite of her busy schedule always seems to find the time to see us beginners train, meet and help us out.
I bet she will make minced meat of me when we go benching, but no pain = no gain. My bench gotta go UP.

Today took it easy, did some cardio:
5km on a rowing machine
10 minutes running a ' hill and slope' program
some stretching, spotting one of my mates in the gym with benching.

Matt Dickerson
05-27-08, 6:30 pm
Taking it easy is always good to do after a meet. Nothing wrong with that.

Phil800101
05-27-08, 10:19 pm
Sounds like a solid plan bro! Training with those other people will be pretty cool I bet, as well as informative.

Themostocles
05-28-08, 1:25 am
I have decided to take it easy this week. A good easy week before the meet, total dedication at the meet and now a good week of different stuff (swimming, squash, cardio) to shock the body.
Next week the journey continues to gather up those last 50 Wilks points. I will be going places in the Netherlands, looking up some of our National Selection members and training with them. I talked with a few of them at the meet and they welcomed me to join in with their routines.
Expect me to throw iron with Ielja Strik, the current IPF National, European and World Champion, ladies -90kg. Also World record holder benchpress for women in that category. She gave me her number and she will be helping me out on my bench.
Here is her website:

http://www.ieljastrik.nl.nu/ It can also be viewed in English.

She is a very down-to-earth, easy going woman who in spite of her busy schedule always seems to find the time to see us beginners train, meet and help us out.
I bet she will make minced meat of me when we go benching, but no pain = no gain. My bench gotta go UP.

Today took it easy, did some cardio:
5km on a rowing machine
10 minutes running a ' hill and slope' program
some stretching, spotting one of my mates in the gym with benching.

Awesome oppurtunity training with her. Probably a good idea to unwind alittle after a competition. Let the body relax alittle. -T.

TXPWRLFTR
05-28-08, 1:37 am
Good work there brother! Congrats!

Thrawn
05-28-08, 5:49 am
Taking it easy is always good to do after a meet. Nothing wrong with that.

It feels good too. Just had a massage and i feel totally smooth now. It really makes me feel up to the task of getting those next 50 points. You will also see me giving Westside a try in the near future. I will take some time this weekend to look at your suggestions and make up a routine with the materials/machines i have at my gym. I will let you know about this in time and let you check out if i understood everything allright and incorporated it proper in the routine.


Sounds like a solid plan bro! Training with those other people will be pretty cool I bet, as well as informative.

I am almost FORCED to do it. Where i live i am the ONLY one doing PL. There is NO knowledge around. I will treat the next half year as almost a pilgrimage. Incorporating tips and tricks. Getting ready to step out of that 'beginners-suit' and enter the real competitions. Those selection members were pretty open and welcoming i must say. Really will help getting my numbers up to see some advanced training.


Awesome oppurtunity training with her. Probably a good idea to unwind alittle after a competition. Let the body relax alittle. -T.

Yup. Will be mighty humbling to benchpress with a woman who will do 150kg (300+ lbs)for a few easy reps...
Last few weeks before the meet were rather hard on the body. So i am spoiling it now. And THEN give it a proper beating again=)))


Good work there brother! Congrats!

Thanks, Greg!! I am very happy with the results!


I am also cycling off supplements this week. Getting the system all clean and ready for whats coming. Those last 50 points are MINE. I am already thinking ahead and planning next goals, but first those 50 or as close as i can get to 300 before the end of the year. I need to up my total about 80kg/178lbs at current bodyweight to do that.

Themostocles
05-28-08, 6:47 am
I am also cycling off supplements this week. Getting the system all clean and ready for whats coming.

Thats really smart, not many people cleanse themselves, or give their bodies any kind of break from supps. I just started back up with ine after taking a month off. -T.

Thrawn
05-28-08, 7:34 am
I suspect that supps are no different than any other thing happening to our body. Once it has its rythm, the body will adept and get used to it. I think that counts for routines, rest, food and supps all alike. And working the body is all about shocking it all the time. So i will stay supp-free for a week and then hit it hard again.

Carpe Diem P.T
05-28-08, 9:56 am
sounds like a good call. mixing it up never hurts.

BEASTOFRAGE
05-28-08, 12:53 pm
kickass job at your meet brother!
TB

Phil800101
05-28-08, 3:12 pm
sounds like a good call. mixing it up never hurts.

Agreed, taking a week off supps every now and then isn't a bad idea at all.

Thrawn
05-28-08, 4:18 pm
sounds like a good call. mixing it up never hurts.

I dont want my body to get into a comfortable zone. I KNOW my body, being 38 now. It adepts quicker then normal. Even when i used to do long distance running and martial arts i always had to throw shit around to keep stimulating. And today i feel actually VERY good and relaxed. Anxious to get going again next week.


kickass job at your meet brother!
TB

Thanks, TB! Appreciate you dropping by in my journey, big man! Motivates me to get more weight lifted again. And again.


Agreed, taking a week off supps every now and then isn't a bad idea at all.

It seems to work fine. I eat very clean and still an awfull lot now (gotta maintain my bulk =) Just no supps. Body feels very easy and relaxed now. Bet its gonna be hurting like hell next week when i step up my game a notch to get where i need to go.

Thrawn
05-30-08, 5:58 am
Yesterday an hour of playing squash with a girlfriend. Got creamed all the time =). Got some nice bruises from bumping into the concrete walls running after that mini ball... hehe. I might have become stronger, but i sure lost some of my speed in this year =) We had a GREAT time tho and it was nice to do something else besides lifting weights for a change. She used to lift weights too (not very seriously) and agreed to come train with me again in the coming weeks somewhere. She is pretty strong for a girl. Gonna be nice to put her on track again.

Thrawn
05-30-08, 6:22 am
As promised, the pics and vids from the beginners meet. I look at them with a bit mixed feelings. Form is indeed not bad for a beginner. But looking at my top lifts in squat and deadlift i certainly could have done more. At THAT time, doing them certainly was not very easy, but looking at the vids, i smoke them. On a positive note: i am much closer to those 300 Wilks points then i thought.

Well, here we go. Starting with squats:
Getting ready for 110kg. Did feel uncertain because of my lack of experience with bandages:
http://i305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/BeginnerswedstrijdPapendal040.jpg
Get it done easy nontheless:
http://i305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/BeginnerswedstrijdPapendal041.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/BeginnerswedstrijdPapendal042.jpg
120kg also, was equalling my PR. Good to see i am learning to keep looking UP when squatting
http://i305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/BeginnerswedstrijdPapendal065.jpg
The vid of the 130kg. To me it looks like it is cut a bit high, but that must have been something with the camera angle then. All helpers and my mentor were there judging my lifts and said it was def a good lift, just at the right depth (top of hips below knee). I am not too pleased with this, cause it looks like i could rep it. So i did not reach my limit at all here. It IS good to know i have more in the tank.
http://s305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/?action=view&current=BeginnerswedstrijdPapendal085.flv

Benchpress, my achilles heel so far:
Opening with 85kg. Good to see i am learning to arch. Can improve still, but i was not able to do that at ALL in the beginning:
http://i305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/BeginnerswedstrijdPapendal091.jpg
Vid of 90kg, equalling my PR. Looks promising enough.
http://s305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/?action=view&current=BeginnerswedstrijdPapendal096.flv
Vid of the 95kg attempt, which failed. I lost some air going down (inexperience) which made me think too much (can i still do it now???). Strength should be there, but i lacked speed:
http://s305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/?action=view&current=BeginnerswedstrijdPapendal106.flv
It is not very clear in the vids, but i have one of my technical faults in benching known to m e now. Downwards towards chest i tighten up good. I keep tight good on the pause. But as soon as i try to explode upwards i lift my shoulders up a bit instead of keeping them locked down. Gonna work A LOT on that.

Deadlift, my fav exercise:
Opening with 150kg; i see i should keep my shoulders a bit more up here.
http://i305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/BeginnerswedstrijdPapendal134.jpg
Going for new PR 162,5. Felt not very good for me, i remember, but looks good in the pics:
http://i305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/BeginnerswedstrijdPapendal142.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/BeginnerswedstrijdPapendal143.jpg
http://i305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/BeginnerswedstrijdPapendal144.jpg
The vid of the 170kg PR. Same as squats, this is too easy. It certainly did not feel that way for me then, but looking at this... i certainly can do more.
http://s305.photobucket.com/albums/nn208/shrogran/Beginners%20meet%20Papendal/?action=view&current=BeginnerswedstrijdPapendal154.flv

It was a good meet for me, i should remember that. 2 pr's and equalling one is great. It is also a good experience to see that, although it can feel slow and heavy when doing the lift, the squat and deadlift are actually still very easy. I can only attribute this to my own uncertainties and inexperience.
Its all about learning. And keep on going to meets. Gain experience. Even if i am outclassed. Does not matter to me. My lifts and numbers are MINE to take down. Everyone looking down upon beginners going to more professional meets i will DARE to step on stage themselves. I dont care how strong you are in the gym. Doing it on stage for all people to see, scrutinized by judges (and your mentor) is a very different thing. It all has to come together on that stage right there and then.
Can't wait to get back into the gym next week and get to WORK.

Themostocles
05-30-08, 7:40 am
Damn job, keeps me from looking at these now. But I will be back in to look these as soon as I get home. -T.

BEASTOFRAGE
05-30-08, 1:59 pm
awesome job brother but a ton of things i pointed out...

- need to sit back more on squats
- wider stance on squats...your not a short guy and your height is a disadvantage on this so widening your stance will help!
- if u aren't already doin them...do box squats to help with the first two issues
- elbows need to be tucked on the bench. had u threw triceps into it, u would of gotten that lift.
- need to have a arch cause again your a tall guy and need to utilize as less distance as you can.
- your deadlifts are perfect...wouldn't change anything on those.

i hope this helps brother...
TB

Thrawn
05-30-08, 2:11 pm
awesome job brother but a ton of things i pointed out...

- need to sit back more on squats
- wider stance on squats...your not a short guy and your height is a disadvantage on this so widening your stance will help!
- if u aren't already doin them...do box squats to help with the first two issues
- elbows need to be tucked on the bench. had u threw triceps into it, u would of gotten that lift.
- need to have a arch cause again your a tall guy and need to utilize as less distance as you can.
- your deadlifts are perfect...wouldn't change anything on those.

i hope this helps brother...
TB

Exactly the kind of info i was looking for. Got them all noted. I already know on the elbows, got that tip just before the meet. I found it a bit too risky to try it first time at the meet as bench is not my strong point so far. Am also already working on the arch. Comes slowly, got a fairly rigid back, but it gets better. Good tips on the squats... will certainly work on that.
Much appreciated, TB!

Thrawn
05-30-08, 2:44 pm
By the way: this is me april 2007, just a few weeks before i started working out.

71kg of non-confident, shy shrimp
http://i305.photobucket.com/albums/nn208/shrogran/Pre%20and%20now/DSC_0001.jpg

This is me now, back shot(not fully flexed, just bending head over), 88kg
http://i305.photobucket.com/albums/nn208/shrogran/Pre%20and%20now/DSC_0007.jpg

If i can make a change, ANYONE can.
Can't believe i did this, but this was NOT to show off. I am still way to insecure for that (also explains the back shot =)). This is about showing what hard work can do, even if you don't have the genetics or are a hardgainer like me. Just DO it and KEEP AT IT.

Phil800101
05-30-08, 3:07 pm
Awesome pics and vids bro! You did great at your meet, and I love that you were an Animal shirt for it, that is really cool. Now you've got some experience under your belt, and you know what you need to work on, I know you'll do even better your next time out. Looking forward to following your progress in this journey my man!

Edit-Just saw the before/after pics, you've made some amazing progress bro!

printez625
05-30-08, 4:56 pm
Im subbed man. keep doing your thing over there. We are brothers in iron. Never doubt what you can

TXPWRLFTR
05-30-08, 5:15 pm
Great pics bro! TB said it well!
best of luck to you bro!

Toni69
05-30-08, 6:07 pm
Exactly the kind of info i was looking for. Got them all noted. I already know on the elbows, got that tip just before the meet. I found it a bit too risky to try it first time at the meet as bench is not my strong point so far. Am also already working on the arch. Comes slowly, got a fairly rigid back, but it gets better. Good tips on the squats... will certainly work on that.
Much appreciated, TB!

That was great info from the man himself.

great pics and vids..always an experience and now you have something to look back on and say ok..time to work on this and that and take shit up a few notches too! These meets/shows we do only benefit us in the long run and advance our training, taking it to the next level. Good on you...excellent job and Im looking foward to see more kick ass squats, bench and deads from you.

Awesome!

Themostocles
05-30-08, 8:39 pm
By the way: this is me april 2007, just a few weeks before i started working out.

71kg of non-confident, shy shrimp
http://i305.photobucket.com/albums/nn208/shrogran/Pre%20and%20now/DSC_0001.jpg

This is me now, back shot(not fully flexed, just bending head over), 88kg
http://i305.photobucket.com/albums/nn208/shrogran/Pre%20and%20now/DSC_0007.jpg

If i can make a change, ANYONE can.
Can't believe i did this, but this was NOT to show off. I am still way to insecure for that (also explains the back shot =)). This is about showing what hard work can do, even if you don't have the genetics or are a hardgainer like me. Just DO it and KEEP AT IT.

X2 on BeastofRage. And that is a hell of a transformation THrawn. Keep up the awesome work and you will just keep going up in size and lifts. -T.

Carpe Diem P.T
05-31-08, 5:04 am
i sussed them all out T. very impressive. u were so close on that 95kg!

I loved the vids. your techniques all look very solid!

you were a weed my friend and now you are a solid being. you should be proud of yourself. what do you owe it all to?

Thrawn
05-31-08, 5:40 am
Awesome pics and vids bro! You did great at your meet, and I love that you were an Animal shirt for it, that is really cool. Now you've got some experience under your belt, and you know what you need to work on, I know you'll do even better your next time out. Looking forward to following your progress in this journey my man!

Edit-Just saw the before/after pics, you've made some amazing progress bro!

Ha, there is even a little story behind that. Inzer is the sponsor of the Dutch Union. All selection members and referee's were required to wear an Inzer shirt. I am gonna be the secretary of the union soon (next saturday i will be installed) so they wanted me to wear one too. Told them it was a NO-go. I am not an official union member YET, and i wanted to do it for my brethren here.
You can be assured that i will take it to the next step, Phil! Watched my vids over and over, read all comments over and over. All that is left is putting in the work.


Im subbed man. keep doing your thing over there. We are brothers in iron. Never doubt what you can

Welcome, printez625! One of the best things i gained during the last half year is confidence. I still have my insecurities sometimes when confronted with experienced lifters, but it gets less all the time. Its all about learning.


Great pics bro! TB said it well!
best of luck to you bro!

With the both of you tagging along once in a while in this journey i am well taken care of in the knowledge department. Owe you both big time!


That was great info from the man himself.

great pics and vids..always an experience and now you have something to look back on and say ok..time to work on this and that and take shit up a few notches too! These meets/shows we do only benefit us in the long run and advance our training, taking it to the next level. Good on you...excellent job and Im looking foward to see more kick ass squats, bench and deads from you.

Awesome!

Thanks, Toni! I certainly learned a lot. I realize in this week off that i certainly have more in the tank. I just haven't showed it yet. I COULD keep thinking 'should have gone heavier in the meet', but to me that is thinking backwards. I knew my pr's and tried to open accordingly. That i broke the squat and deadlift fairly easy and not even topping out on them yet was a surprise. I KNOW now that i can open higher in the next meet.


X2 on BeastofRage. And that is a hell of a transformation THrawn. Keep up the awesome work and you will just keep going up in size and lifts. -T.

Yeah, i am mostly too timid to show those things or say anything about it. But i had seen a lot of threads about 'hardgainers, dont have the genetics, do not have a lot of time'. I suffer from all those three too, but i am NOT about to let that slow me down. You deal with what you have. Period. And then, to quote big old Ronnie Coleman: Ain't nothing to it but to do it.'


i sussed them all out T. very impressive. u were so close on that 95kg!

I loved the vids. your techniques all look very solid!

you were a weed my friend and now you are a solid being. you should be proud of yourself. what do you owe it all to?

Yeah, i could SMELL that 95kg... I lost a bit of breath and tension going downwards (inexperience) which made me a bit insecure about being able to explode enough upwards. THAT is where i lost it. I have pressed 100kg in the gym, but not with pause on chest. That is a very different thing =)
Thanks, i spent a lot of time and effort on my form. I always want to be able to put up good turns, i do NOT wanna worry about form at a meet. That should be a given for me.
I have gained bigtime. I know =) I AM proud of it, and i do not even really train to get bigger, just stronger. I am not sure what you mean with that last question?? If you mean, how i did it: eat clean and healthy, eat BIGTIME (supplements are SUPPS, there is nothing like wholefoods), train like a man possessed but train smart (regarding fatique and injuries), and take PLENTY of rest.

Thanks for all the support and kind words. You have my word i will not let you and me down on taking it into higher gear now.

panzerwagen
05-31-08, 7:39 am
That's some solid deadlifting (170kg)! Gongrats on the PR.

IRBS
05-31-08, 10:16 am
awesome job brother but a ton of things i pointed out...

- need to sit back more on squats
- wider stance on squats...your not a short guy and your height is a disadvantage on this so widening your stance will help!
- if u aren't already doin them...do box squats to help with the first two issues
- elbows need to be tucked on the bench. had u threw triceps into it, u would of gotten that lift.
- need to have a arch cause again your a tall guy and need to utilize as less distance as you can.
- your deadlifts are perfect...wouldn't change anything on those.

i hope this helps brother...
TB

I agree with Curt here, youre tall like I am, take every advantage you can!!! LOL

One thing I would change about your deadlift is.....PUT MORE WEIGHT ON THE BAR!!!! TOOOOOO EASY BRO!!! LOL

Make some of the changes Curt mentioned and keep working hard and you'll continue to progress.

Good work,
IRBS

printez625
05-31-08, 1:29 pm
Welcome, printez625! One of the best things i gained during the last half year is confidence. I still have my insecurities sometimes when confronted with experienced lifters, but it gets less all the time. Its all about learning.

I understand man but i see that insecurity just as a respect for what they do and it appears that your are just willing to learn and dont want to try to seem like a know it all.

Thrawn
05-31-08, 1:45 pm
That's some solid deadlifting (170kg)! Gongrats on the PR.

Tackar! Expect me to break that PR very soon, brother!


I agree with Curt here, youre tall like I am, take every advantage you can!!! LOL

One thing I would change about your deadlift is.....PUT MORE WEIGHT ON THE BAR!!!! TOOOOOO EASY BRO!!! LOL

Make some of the changes Curt mentioned and keep working hard and you'll continue to progress.

Good work,
IRBS

I am sure gonna work on widening the stance and leaning back more. I got a nice tip from Matt Dickerson about 'opening the crotch' when you squat and it has helped me a lot also.
In hindsight: i totally agree with you on the deadlift (squat too for that matter). When i watch that vid i cannot help but being a bit unsatisfied. I went for a big PR (10kg) but still got it easy. Expect me to break that PR very soon, IRBS. On both squat and deadlift. And dont worry, i will put my time to good use next few months.


I understand man but i see that insecurity just as a respect for what they do and it appears that your are just willing to learn and dont want to try to seem like a know it all.

I am always willing to learn, you got that right. Dont care who it is, as long as he/she got tips/pointers i can use to improve, i am ALL ears. And nobody knows it all. When you think you got nothing more to learn, you stop progressing. And nobody on this list is willing to stagnate. =)

Well, gonna put in a good hour of long distance swimming. Taking it easy this week, unwinding, cleaning the body and mind. It must work, cause i start to feel itchy. Wanna lift almost every heavy thing in my surroundings =) Tomorrow last day of taking it easy. MONDAY its ON again! Boy, am i gonna get some muscle ache, i am certain about that already....

Thrawn
06-02-08, 4:48 pm
Okay then. First time back in the gym for a proper workout in 2 weeks. And man, i approached it totally wrong. The Netherlands. When you hear that you think of flat country with cold rainy weather. For 90% of the time you are right. But for ME, this weather we are having now is by far worse. Oppressive heat. Warm air of about 30 degrees celsius, humidity of about 90% and NO wind. You cannot escape it and it will wear you down just breathing. I was so happy to be back in the gym i was already very well spend after doing legs. It went downhill from there.... Got only myself to blame for this.

Squats:
4x3 90kg
put on wraps (gotta get used to them) and did a 110kg easy

Stopsquats: 2 seconds pause in the hole
4x3 75kg

Frontsquats:
2x4 65kg
1x2 70kg
Was breathing heavily and feeling lightheaded after this (not in a good way, more like overheating)

Onelegged legpress
2x12 40kg
Onelegged leg extensions
2x12 25kg

Benchpress: at this point i was really feeling not too well and got so irritated about that that i hurried through my warmup. Bad idea. The bench did not feel right and after a few shots decided to let it go. There will be another day for this. It does suck, cause this is what i have to work the most on.
1x3 85kg felt very heavy
1x2 85kg felt stoopid heavy
1x3 80kg was almost not able to do it somehow. Quit.

Close grip bench press, pause on chest. This went well, dont ask me why:
4x4 65kg

Floorpresses (smith machine); and because i started thinking too much again (why closegrip okay and normal bench a fat suck?) this also was not very well performed:
2x6 60kg

Triceps pushdown:
3x10 70kg was very heavy, normally i have NO problem at all with this

Biceps curl
2x8 30kg
1x8 35kg

Rope crunches:
4x20 50kg

Stretching and a lot of literally COOLING down in front of the fan. I never, and i mean this very seriously, sweated more then i did tonight.
Feel a bit disappointed about the workout. But i guess it was to be expected. 14 days of lots of rest and no lifting (except the meet). I should have expected to be a bit rusty.
Gonna take a shower, drink a lake of water and milk and bake me a fat ass steak.


Floor press; Smith 2x6 60 60
Triceps pushdown 3x10 70 70 70
Barbell curl 3x8 30 30 35
Rope crunches 4x20 50 50 50 50

Phil800101
06-02-08, 5:13 pm
I hear ya bro. They can't all be good days, it's all part of the game, and you live and learn. What's important is that you went in there and did it, without quitting, because a shitty workout is still better than no workout. Yeah, you're bound to be a bit rusty, but you'll be back in your groove and kicking ass in no time!

TXPWRLFTR
06-02-08, 11:04 pm
keep working hard bro!

Themostocles
06-03-08, 1:40 am
Thats a big fucking w/o, man,. Seems like alot more exercises than normal. It takes me awhile to get used to the hot weather too, like drowning with all the humidity. -T.

Thrawn
06-03-08, 5:47 am
I hear ya bro. They can't all be good days, it's all part of the game, and you live and learn. What's important is that you went in there and did it, without quitting, because a shitty workout is still better than no workout. Yeah, you're bound to be a bit rusty, but you'll be back in your groove and kicking ass in no time!

What bothered me the most is that is WAS a good day. But i was so anxious to do it i just cooked myself in the first half hour. I actually KNEW i was pushing too hard.
But in the end it did not bother me that much as would appear when you read the post. I am experienced enough by now to know these things happen and will not faze me on bit. My legs are on fire today so i did something right =)))
And yeah, finding my groove again should be my focus.


keep working hard bro!

I will, big man! I wanna catch up on that big lead you got on me =))) I am actually going for a new PR on deadlift pretty soon and will dedicate that effort to my fellow brethren here.


Thats a big fucking w/o, man,. Seems like alot more exercises than normal. It takes me awhile to get used to the hot weather too, like drowning with all the humidity. -T.

Normally i am not really bothered by weather. But this is the one type i cannot stand. It makes me lose my appetite and sleep. When i walked down the 3 SMALL stairs to my car this morning i noticed i started sweating already and breathing went up. This weather is killing me.
The workout was intense, i just should have kept it a bit easier in the beginning. I just ran out of energy and breath too quickly in this damn heat. We Dutchies are NOT used to this kind of weather ^^

On a good note, my legs are really in pain. So that is good. I even have some tightness in the chest, so the 'rust-factor' of the 14 days lay-off is definitely there too.

boar
06-03-08, 12:54 pm
Congrats on your first powerlifting meet under your belt. I definitly agree with all of TB's comments especially about getting wider on squats.

There is room for improvement in the bench for you. The first time I started training with vinny dizenzo (800lb bencher) and TT rob mccray (830 bencher) I didnt realize how technical it could be. I benched really high like a body builder.

I try to think of the descending part of the bench as a row. I end up touching below my sternum. This is how you engage your lats. Another thing that helped me is that before the hand off through your elbows forward like your going to do a skull. Good spotters are critical for bench. here are some vids of the southside boys. Hoped this will help.

Vinny dizenzo unequipped bench http://youtube.com/watch?v=G7LjtMZRTZ0

Vinny shirted at IPA worlds http://youtube.com/watch?v=p7xSxKlCAes&feature=related

TT shirted bench http://youtube.com/watch?v=kmcrlHiPErc&feature=related

Your deadlift is flawless. Keep at it and good luck with all of your lifting endeavors.

Thrawn
06-03-08, 4:26 pm
Congrats on your first powerlifting meet under your belt. I definitly agree with all of TB's comments especially about getting wider on squats.

There is room for improvement in the bench for you. The first time I started training with vinny dizenzo (800lb bencher) and TT rob mccray (830 bencher) I didnt realize how technical it could be. I benched really high like a body builder.

I try to think of the descending part of the bench as a row. I end up touching below my sternum. This is how you engage your lats. Another thing that helped me is that before the hand off through your elbows forward like your going to do a skull. Good spotters are critical for bench. here are some vids of the southside boys. Hoped this will help.

Vinny dizenzo unequipped bench http://youtube.com/watch?v=G7LjtMZRTZ0

Vinny shirted at IPA worlds http://youtube.com/watch?v=p7xSxKlCAes&feature=related

TT shirted bench http://youtube.com/watch?v=kmcrlHiPErc&feature=related

Your deadlift is flawless. Keep at it and good luck with all of your lifting endeavors.

Thanks, big man! Much appreciated. I have realized in the last few weeks how difficult a good press really is. That is also why i talked to several advanced athletes in our union. Within a few weeks i will train with our female world champion on bench, pretty soon after that one of our best pressers in our union selection is gonna help me out on it too.
I have all your tips and vids duly noted and i will work on that. I like the tip of the descending part as a row... I am a person who has to 'feel' or 'envision' things. Just telling me how does not always work. But these kind of tips really help me to get on track.
I used TB's tips on squats yesterday and damn, i am feeling my legs in a horrible way =) And that is a GOOD thing.

Thrawn
06-04-08, 8:57 am
I really am reconsidering my words about my workout... it did not feel very good, but i am STILL having a massive muscle ache in my legs, shoulders, chest and tris. So it might have felt crappy, it sure as hell did work my body. And THAT is what counts. Muscle ache => growth => stronger. What more can i want?
Tonight is gonna be back day, my fav. I hope my legs will be able to cope with the deadlifts =)

boar
06-04-08, 2:36 pm
Yo thrawn,

You seem to be taking all this feedback in stride and trying to incorporate it immediately. I commend you on taking constructive criticism so well. Some people are not as receptive to help.

Thrawn
06-04-08, 4:27 pm
Yo thrawn,

You seem to be taking all this feedback in stride and trying to incorporate it immediately. I commend you on taking constructive criticism so well. Some people are not as receptive to help.

I think this game we are in is something like a living thing. Most of it is the same for all of us, but you can tailor it a bit to your own needs. Like life. Give and take, live and learn. I start to know and feel what works for me and that gets me confident. Confident enough to let me be 'judged' by others, dont care if they are experienced or not. If there are pointers and tips, positive and negative feedback, i will read, learn and try them out. Simple as that. In worst case i have tried something that did not work. That is called LEARNING and that is not so bad after all =)
Thanks for the compliment! I try to keep my mind as open as i can.

Toni69
06-04-08, 4:29 pm
hey...you still down for coming here next week?

Thrawn
06-04-08, 4:41 pm
The weather is still making things difficult, although it is a bit cooler now. I approached it a bit different then monday. I told myself that IF things go well, do not UP the weight in this heat, but take less pause. More speed. Speed => explosiveness. Explosiveness = power! Learned that from the great Joe Ladnier (The Lad) and Sgt Rock. It worked well for me and i had a thorough workout. Felt GREAT, got a big pump all over.
Legs were still very sore, but i forced myself to start deadlifting nonetheless. I just started doing them faster but controlled and, this might sound idiotic, mentally envisioned the lactic acid flow away. Call it a mental thing, but it worked.
Listened to Vader (Black to the blind) pre workout, took my Pump and went to work.

Deadlifts:
3x5 120kg Faster then normal, but very well controlled. Felt powerful.

Rackpulls (2 sets conventional, 2 sets sumo)
4x5 120kg also performed faster. Really felt that i had done deadlifts already =) were easy nonetheless

SLDL
3x6 80kg was also easy, i will up the weight on this next time or do them on platform

Bent over bb rows (back parallel to floor)
3x5 70kg did them slower to really get a good squeeze. nice burn, can up weight on this one too next time

Latpully (3 sets front, 2 sets behind neck); did these with max 20 second pause
5x8 55kg this really put the final burn in it

Seated db press; normally i am not that controlled with this exercise (shoulders still need to get more work) but somehow i was solid as a rock now and had great form performing these
2x8 18kg
1x8 20kg easier then normal

Nosebreakers: deeper then normal and easier then normal
3x6 35kg will up this next time

BB curl (pre-exhaust)
1x20 25kg
followed by hammer curls
3x8 18kg

Did abs and stretching to top things off. I felt powerful tonight and it showed. Got some nods and thumbs up as i was the only one really putting speed into my workouts in this damn heat. I think they missed the point here. I was not really doing much better then them, it was them underperforming. Taking too long between sets. I know its hot. I learned my lesson from monday. I adapted. That is what Animals do. We persevere by will and adaptation. And this time i did not even have to lower the weights. I could have upped already but in this heat a bit more speed felt like the better choice.
Feel great, as if i could deadlift the whole continent. Time to eat. Got some tuna steaks waiting to be turned into new muscle.

Thrawn
06-04-08, 4:42 pm
hey...you still down for coming here next week?

Sure, Toni!
How did the other respond? Do we have a green light here??

Toni69
06-04-08, 5:18 pm
Sure, Toni!
How did the other respond? Do we have a green light here??

well...we will figure it out. I just want ya to come here and train with me!

Thrawn
06-04-08, 5:24 pm
well...we will figure it out. I just want ya to come here and train with me!

Okay then. Tomorrow will not be too busy at work so i will book tickets then. Will inform you on things! I will try and pick flights in a way to keep your schedule with Justin intact, if possible.

Phil800101
06-04-08, 5:46 pm
Badass session bro, you really killed it! Looks like some balls-to-the-wall training my man, definitely powerful, very nice! Yup, adapt and overcome is what it's all about.

Carpe Diem P.T
06-04-08, 5:47 pm
that was a big day. it looks like u are adapting to your surroundings nicely.

Thrawn
06-05-08, 5:02 am
Badass session bro, you really killed it! Looks like some balls-to-the-wall training my man, definitely powerful, very nice! Yup, adapt and overcome is what it's all about.

Yeah, it was a good decision to speed up things instead of upping weight in that heat. It got blood pumping quickly, getting the lactic acid out of my body. And i really got into a rush. When that happens, i become very confident and unstoppable. I also have a great tense feel in my back, especially lower region, which is a good sign. Havent had that for a while. Thanks for the props, man!


that was a big day. it looks like u are adapting to your surroundings nicely.

Yes, as long as this hot weather keeps up i am going to take it easy on the upping of the numbers. I will increase speed. Gives great pumps. And it was a big day indeed. Lot of compound movements, but hell, i LOVE that. Thanks for dropping in!

Themostocles
06-05-08, 5:08 am
Good job adapting to everything Thrawn. Sometimes it is about working smarter, not harder. -T.

Thrawn
06-05-08, 5:13 am
I also made a small plan. I know deadlifts are my strongpoint of the main three. Squat is going well, but needs some work. Bench is definetely something i gotta spent some good attention and work on.
At this moment i still feel very confident and strong from my meet. I will go for a new PR on deadlift very soon. Cause i am not settling for that 170kg i saw in that video. After that, i will continue to train on deadlift, but will shift focus on bench and squat for a while. Get more work in and up these two. They HAVE to get up to par with my deadlift. I love the deadlift, it would be easy to settle for this. To have the deadlift even out what i miss in the bench and squat. But no deal here. They gotta come up to par or as close as possible to my standard in deadlift.
I will probably will always have a good deadlift, but i will not be known for just that. I want all my lifts to be good. Deadlift may be my fav and my strong point, but i certainly want a good overall lifting capabililty.
When my limited edition Iconic T comes in (feels so good to be one of the three winners!) the new PR for deadlift is ON. I will do that in my T and have pictures of it. After that: busting up legs and chest for a while.

Thrawn
06-05-08, 5:15 am
Good job adapting to everything Thrawn. Sometimes it is about working smarter, not harder. -T.

Thanks T! Actually, i know it was smarter training, but it was also very hard to maintain the speed. Not impossible, but it is really a mental test to keep rest lower and the weights the same. You WILL get worn down. In a bad, but good, way.

Themostocles
06-05-08, 5:30 am
Thanks T! Actually, i know it was smarter training, but it was also very hard to maintain the speed. Not impossible, but it is really a mental test to keep rest lower and the weights the same. You WILL get worn down. In a bad, but good, way.

I can keep my time between sets down, I don't need much of a break. My trouble comes in generating speed and power in my lifts. I am great at slow and steady strength, but ripping a lift out with pure speed and power, just haven't figured that one out yet. -T.

Thrawn
06-05-08, 5:40 am
I can keep my time between sets down, I don't need much of a break. My trouble comes in generating speed and power in my lifts. I am great at slow and steady strength, but ripping a lift out with pure speed and power, just haven't figured that one out yet. -T.

That makes two of us then. I am a natural grinder myself too =) And slow, i used to feel i needed more rest then others between sets. Got myself used to it. Time to un-learn that.
I have been working on speed and explosiveness and i must say, it is starting to pay off. What really helped in my squats so far have been the stop-squats, for bench the close grip paused bb press helped me a lot and for deadlift, strangely enough, rackpulls. I do those 'secondairy' exercises with lower weights and then mentally prepare. Example: rackpulls. I can do a 170-180kg rackpull, no problem. But i do them with 120kg for now. I get into position, tighten up, one last look in the mirror for confidence on my position and then explode into movement.
Still need a lot more work on explosiveness, but i am still rather green. I need a lot of work anyway, LOL

Themostocles
06-05-08, 5:42 am
What are stop squats? -T.

Thrawn
06-05-08, 5:53 am
I call them stop-squats, because i do not have the proper translation for them. Maybe you already know them by another name.
You take a BB with a weight you can rep out with ease. I, for instance, take 70kg. I do a normal, ass to the ground squat but stop at the lowest point, called 'the hole'. I will wait there for about 2 seconds, tensed up all throughout the pause, and then explode upward as fast as i can. This will help you to get stronger in the sticking point AND add to your explosiveness. If you do these AFTER your normal squats, expect to get some hard work.
I will do these for 4 sets of 3 reps, as i train for PL, but i can imagine taking a different rep/set range tailored to your needs.
Hard work, but great fun. Try them out, if you like.

Thrawn
06-06-08, 5:08 pm
Good session today. I expected some troubles because of the muscle ache i have been having all week. But after warming up that was mostly gone. I certainly was not the strongest today, a 14 day lay-off with only one meet makes for a tough week. I felt beaten up.
Besides that; i had a great workout. Solid reps, good form, good spirit.

Today was technical training; all done in meet technique.
Warm-ups were done, but are not noted.

Squats:
3x2 95kg nice, not too easy because of the tiredness. Perfectly tough enough
Finished off with a set of frontsquats for fun (60kg for 8 if i remember correctly)

Benchpress: a nice bit of revenge after mondays benching
3x2 85kg PR in sets. not easy, but solid reps. i was also able to incorporate a bit of elbow tuck in here. i am continuing to progress in my arching and tightening of the back. However, i cannot translate that into pressing yet. As usual, i let myself get intimidated by the weight. Why i am so non-secure with benching is a puzzle. No matter. I will continue to put in work on this untill i am getting things right.

Closegrip Benchpress (speedwork)
4x3 70kg very easy. i seem to be able to be technically better at this then normal flat bench. i bet if i try this out, i can get close to the same max as i have with flat bench. hmmmm....

Deadlift:
4x2 130kg PR in sets. Rather easy. I am getting very very confident in my deadlift. I performed them Sgt Rock style =) meaning i warmed up with hook grip. Only the working sets noted here had alternate grip. i changed them also (left under/right over for two sets and left over/right under for two sets).
I also finished Sgt Rock style:
SLDL of a 20cm platform (7.8 inches) with 90kg; just for some extra fun. A bit difficult to get of the ground at first, but a greeeaaat stretch. I did them twice for 5 reps, i think.

Done, sweated like a beast, but grinned all the time. I went outside for a good cooldown. One guy walked with me. He started staring at ppl sitting in front of pubs. He said to me: look at what we are missing out on. We make a lot of sacrifices. Well, normally i am not so outspoken but i told him: 'Listen, the gym is voluntary. I choose to be here. if you see it as a sacrifice, i think you are on the wrong track here. I do not see myself MISSING out on anything. I am GAINING things here. WINNING things. Not only mass and strength, but confidence, self respect, good health, getting rid of stress. That is not sacrifice. He looked at me and said: you are weird, but interesting approach, i never thought of it that way'
Perfect ending of a good day. Left someone contemplating a different approach to this lifestyle.

Phil800101
06-06-08, 5:43 pm
Killer session bro! Looking strong my man, some good solid work there. Congrats on the PRs too! I like the comments, I think you evaluate yourself fairly and pull no punches, which is great. It's definitely important to be honest with onesself, otherwise you'll never recognize your strengths or your weak points and you can't improve. You have a great attitude as well, I think you really hit the nail on the head, it is not sacrifice, we are not missing out on a damn thing!

Big Wides
06-06-08, 5:46 pm
looking strong big fella

Themostocles
06-06-08, 10:52 pm
: 'Listen, the gym is voluntary. I choose to be here. if you see it as a sacrifice, i think you are on the wrong track here. I do not see myself MISSING out on anything. I am GAINING things here. WINNING things. Not only mass and strength, but confidence, self respect, good health, getting rid of stress. That is not sacrifice. He looked at me and said: you are weird, but interesting approach, i never thought of it that way'
Perfect ending of a good day. Left someone contemplating a different approach to this lifestyle.

That is an awesome mentality to have. The foundation of what it is to be Animal. -T.

Thrawn
06-08-08, 6:22 am
Killer session bro! Looking strong my man, some good solid work there. Congrats on the PRs too! I like the comments, I think you evaluate yourself fairly and pull no punches, which is great. It's definitely important to be honest with onesself, otherwise you'll never recognize your strengths or your weak points and you can't improve. You have a great attitude as well, I think you really hit the nail on the head, it is not sacrifice, we are not missing out on a damn thing!

Thanks, Phil! That is a great compliment. I try to keep my mind as open as possible and to judge myself as unbiased as i can. That is the only way FOR ME to see what works for me and how it works for me. And, not to brag, but seeing my physical progression and still constant improvement of strength, it is working for me to approach it this way so far.


looking strong big fella

Thanks, Big Wides, that means a lot coming from a powerhouse like you! And i will start calling myself getting BIG as soon as i am over the 90kg. That will be soon, by the way =)


That is an awesome mentality to have. The foundation of what it is to be Animal. -T.

Thanks T! I appreciate your words a lot!

panzerwagen
06-08-08, 6:56 am
Done, sweated like a beast, but grinned all the time. I went outside for a good cooldown. One guy walked with me. He started staring at ppl sitting in front of pubs. He said to me: look at what we are missing out on. We make a lot of sacrifices. Well, normally i am not so outspoken but i told him: 'Listen, the gym is voluntary. I choose to be here. if you see it as a sacrifice, i think you are on the wrong track here. I do not see myself MISSING out on anything. I am GAINING things here. WINNING things. Not only mass and strength, but confidence, self respect, good health, getting rid of stress. That is not sacrifice. He looked at me and said: you are weird, but interesting approach, i never thought of it that way'
Perfect ending of a good day. Left someone contemplating a different approach to this lifestyle.

true - it's not sacrifice, just another way of living your life. I would say a quality way of living, getting rid of the stuff that actually breaks you down. But still, there is a balance that has to maintained in most everything.

Nice post on a nice session! I like the front squat, but after a few reps I find it difficult to keep the bar from "rolling away" when I do this exercise - this means I have to focus too much on the bar rather than on the actual squat. I wanna do this exercise today, but my back is a bit angry with me due to yeaterday's deadlifts (not heavy ones, but my back is bad you see...) but I hope I can incorporate some squats into today's leg session.

Thrawn
06-08-08, 7:18 am
true - it's not sacrifice, just another way of living your life. I would say a quality way of living, getting rid of the stuff that actually breaks you down. But still, there is a balance that has to maintained in most everything.

Nice post on a nice session! I like the front squat, but after a few reps I find it difficult to keep the bar from "rolling away" when I do this exercise - this means I have to focus too much on the bar rather than on the actual squat. I wanna do this exercise today, but my back is a bit angry with me due to yeaterday's deadlifts (not heavy ones, but my back is bad you see...) but I hope I can incorporate some squats into today's leg session.

You probably lean to much forward on the front squat. The key to them is to do them very deep with an almost straight back. After you unrack the weight, focus on keeping your butt back and your back straight. Go down, forcing your knees outward but keep your back in the same position. After you reach the bottom, focus on going up by throwing your hips forward. Keep back in same position and let the legs and hips do the work.
They can be awkward in the beginning. Start with them very lightweight and focus on form. Get comfortable with them first before upping weight on them. They are harder on the quads then squats themselves.
Thanksf for your comments and dropping in, Panzerwagen!!

Carpe Diem P.T
06-08-08, 9:31 am
u best listen to this man. he knows his stuff!

panzerwagen
06-08-08, 10:35 am
u best listen to this man. he knows his stuff!

I know - he's the man!


You probably lean to much forward on the front squat. The key to them is to do them very deep with an almost straight back. After you unrack the weight, focus on keeping your butt back and your back straight. Go down, forcing your knees outward but keep your back in the same position. After you reach the bottom, focus on going up by throwing your hips forward. Keep back in same position and let the legs and hips do the work.
They can be awkward in the beginning. Start with them very lightweight and focus on form. Get comfortable with them first before upping weight on them. They are harder on the quads then squats themselves.
Thanksf for your comments and dropping in, Panzerwagen!!

Thanks for the advice. The thing is, I don't find the front squats awkward. It's a nice type of squats, and I have no problem doing the ass in the grass with the barbell in front of me. I'll try and lean back more though, keeping the back as straight as possible. And the hip push when going back up is also an interesting point - I'll consider that when I do these squats next time.

The main problem is that I can't keep my arms strong enough to keep the barbell from rolling after a while. I don't thik the rolling bar has to do so much with the position of my back as it has with my arms. But I'll be more attentive to this during next leg session. Thanks again!

Thrawn
06-09-08, 4:20 pm
u best listen to this man. he knows his stuff!

LOL, well, thanks for the compliment, but i am still learning like everyone else. Just spreading the tips and tricks i got myself.


I know - he's the man!

Thanks for the advice. The thing is, I don't find the front squats awkward. It's a nice type of squats, and I have no problem doing the ass in the grass with the barbell in front of me. I'll try and lean back more though, keeping the back as straight as possible. And the hip push when going back up is also an interesting point - I'll consider that when I do these squats next time.

The main problem is that I can't keep my arms strong enough to keep the barbell from rolling after a while. I don't thik the rolling bar has to do so much with the position of my back as it has with my arms. But I'll be more attentive to this during next leg session. Thanks again!

It could be the position of the arms. But still, if you are fully straight up, the barbell will just lie on top of your chest and is only supported by the arms. It should not much effort at all. Look at this vid from youtube. Its a compilation of Ronnie Coleman. At around 57 seconds you will see him perform a deep frontsquat with about 260kg. He is holding the bar easily on top of his chest. So i still think it has something to do with forward lean in your case, or your arm position might be unsuitable.

http://www.youtube.com/watch?v=TrEMGCsrLTg

Thrawn
06-09-08, 4:30 pm
Today same day as last week monday. Only this time I was in control, not the weights. Still the same very difficult muggy weather, but i ROCKED it all. I did not go for extra weight, again going for less rest between sets and try to do things more explosive.

Squats:
4x3 90kg this was all good.
1x1 110kg bandaged and belt, fairly easy.

Stopsquats
4x3 75kg was really explosive this time, very quick out of the hole

Frontsquats
2x4 65kg
1x4 70kg went great. not easy, but good form

Onelegged legpress
2x12 40kg i am finally able to perform these deeper. flexibility must be up a bit
Onelegged legextensions
2x12 25kg because i did all other legstuff quicker i was having trouble with these. but thats good, left almost nothing in the tank.

Benchpress:
1x3 80kg started carefull, remembering last week, but this was easy
3x3 85kg good this time. not very easy, but able to get more tension in the body before exploding up. i also was aware of some legdrive for the very first time. so i think my constant focus on treating the downward motion as a row is paying off. it helps me visualize to tense up the back and shoulders.

Close grip benchpress with stop on chest
4x4 65kg smoked all these, again aware of legdrive. nice.

Floorpresses
2x6 60kg first set easy, second set last two reps i was spent. still went up, but speed was gone.

Triceps pushdown
1x10 70kg
2x10 76kg hard, but all solid reps

Barbell curl
2x8 30kg
1x8 35kg i noticed form was a bit off on the last three reps. although biceps is not main focus for PL, i owe it to myself to improve this. I refuse to let form be an issue.

Rope crunches
4x20 55kg PR nice. hard, but a good last exercise

Stretching and went home with a very good feeling about myself!

Phil800101
06-09-08, 9:13 pm
Great session bro, you really killed it! Looking strong my man, and I see that you're improving as well, great to see that. Keep up the awesome work!

Themostocles
06-10-08, 12:55 am
Really looks like you are maturing your mind-muscle connection, be aware of technique throughout. -T.

Themostocles
06-10-08, 1:09 am
I know - he's the man!



Thanks for the advice. The thing is, I don't find the front squats awkward. It's a nice type of squats, and I have no problem doing the ass in the grass with the barbell in front of me. I'll try and lean back more though, keeping the back as straight as possible. And the hip push when going back up is also an interesting point - I'll consider that when I do these squats next time.

The main problem is that I can't keep my arms strong enough to keep the barbell from rolling after a while. I don't thik the rolling bar has to do so much with the position of my back as it has with my arms. But I'll be more attentive to this during next leg session. Thanks again!

I think its an issue of learning how to sit the bar on your delts. Its awkward for me also, it bruises my front delts bad. But the bard did my back the same way when I started those. -T.

Thrawn
06-10-08, 4:54 am
Great session bro, you really killed it! Looking strong my man, and I see that you're improving as well, great to see that. Keep up the awesome work!

Thanks Phil!! I feel strong too, that helps. The second set on squats, for example. When i unracked it, the bar was not completely comfortable below my traps. But i KNEW i had the strength to keep it there and do the set. Period. I was able to lock the awkwardness out of my mind and focus on doing what needed to be done. GREAT feeling.


Really looks like you are maturing your mind-muscle connection, be aware of technique throughout. -T.

I agree with you here, T. I am surprised to read this and notice it now, but i agree. That must be it. It also helps that i feel strong and confident at the moment.


I think its an issue of learning how to sit the bar on your delts. Its awkward for me also, it bruises my front delts bad. But the bard did my back the same way when I started those. -T.

Yes, after reading this response i think it is either his arm position or the bar position. I gave him another reply and a link to a Ron Coleman vid. He does about 260kg front squats. Your arms should not have to struggle during frontsquats. They are uncomfortable tho, i agree on that. I am always very happy to rerack the barbell.

Themostocles
06-10-08, 4:58 am
Confidence has a strength all its own, always be sure of yourself Thrawn. You don't have any reason to doubt it. -T.

Carpe Diem P.T
06-10-08, 5:00 am
will be interesting to see where u are in 1 year. your gains are always solid as is your consistency.

Thrawn
06-10-08, 8:03 am
Confidence has a strength all its own, always be sure of yourself Thrawn. You don't have any reason to doubt it. -T.

Very true words, T. I will take them to heart. I admit i have my insecurities. I never in my dreams would have thought i would get as strong as i am now. And i am JUST BEGINNING. To me its sometimes still very intimidating to see those big barbells in front of me. But you are very right here. I have proven i can do it, so i should put more faith in it and believe in me. Thanks for having my back on that one, T!


will be interesting to see where u are in 1 year. your gains are always solid as is your consistency.

Am very curious about that myself too =) I am already planning on some goals for next year. But first things first. Gotta finish up this year and keep pushing for that 300 Wilks points.
Thanks for the compliments, Carpe Diem P.T.!

TXPWRLFTR
06-10-08, 11:44 am
Do your thing my friend!
You need to read TB's articles...wow!
That guy is an inspiration and much respect to him.
Accepting intimidation is half the battle my friend. Now annihilate the weights and prosper into a beast that is in you!
We all have the beast that lies within...waiting to come out...feed it...rest it...train it...UNLEASH IT!!!!!

Best of luck to you my friend!

Thrawn
06-11-08, 4:28 am
Do your thing my friend!
You need to read TB's articles...wow!
That guy is an inspiration and much respect to him.
Accepting intimidation is half the battle my friend. Now annihilate the weights and prosper into a beast that is in you!
We all have the beast that lies within...waiting to come out...feed it...rest it...train it...UNLEASH IT!!!!!

Best of luck to you my friend!

Thanks, TXPWRLFTR! Those words made my day! I started this morning with my Animal Max shake with 3 raw eggs, a banana and now i am going for my half liter of oatmeal porridge (i just finished a small piece of roasted pork meat). I wanna hit the gym BAD tonight!
Where can i find those articles of TB, brother?

Themostocles
06-11-08, 4:32 am
A half liter of oatmeal porridge, wow! I don't thinkI can do that much at one time, would gag me. -T.