Trusylver's Maintenance and Training Log

Hey you've made some great progress since reading from your first post, keep up the good clean hard work! Your dedication is inspiring I know you'll meet your goals! Keep it up! Speaking of weather we got a mix of snow and rain today and I believe the temp is around 25f, those hot days can't be to bad lol.

What exactly happens on australia day?
 
Australia Day is our national day celebrating the foundation of Australia, It is an excuse to have a piss up and a BBQ along with a public holiday.

7km run

Squat Day

6 @ 110
2X5 @ 120 kg

Hamstring Raises
3X6 Vest + 10

Dynamic Deadlifts
10X3 @ 62.5 (new micro cycle)

Seated Calves
3X5 @ 70 kg (cramp at end of first set, didn't push for 6s)

Back Extensions
6 @ 65, 6 @ 70, 6 @ 77.5 kg
 
I just cannot get over how strong your legs are! lol!

Seriously, you should go for that competition where you have to race an elephant pulling a 747. I think you might take it! haha
 
not the best of days food wise, calories too low for the second day in a row with protein down in particular. Kept away from the usual aussie day alcohol.

Aussie Aussie Aussie OI OI OI


now to get back to watching the cricket !!
 
Today is a rest day, the kids are all back at school so I am taking the time to actually rest and not just from training. I do have some DOMS from yesterday, particularly in the right calf where I got cramp. Weight is falling realy well, all on target for end of march.
 
Iced the calf this afternoon, got a fantastic bruise beginning to show now, that should teach me not to do a big run imediately before squat day in the heat lol

Tricep day tomorrow, rather than having my usual hot cold shower recovery (which works well when no ice available) I am going to pick up a few bags of ice on the way home from the gym and do a good recovery session with a propper ice bath. this should speed up full cramp recovery and Tricep recovery.
 
Tricep Day

Dynamic Benchpress
10X3 @ 52.5 kg

Close Grip Bench
3X6 @ 77.5 kg

Pushdowns
3X6 @ 80 kg

Skull Crushers
10 @ 52.5 kg
10 @ 55
12 @ 55

Straight Arm pushdown (have also seen them called straight arm lat pulldowns)
10 @ 42.5
8 @ 52.5
8 @ 57.5

Ice plunge recovery, even with the temp at 30c outside at 8:30 in the morning the ice bath was f'king cold and everything went numb. Keeping the ice in the bath and may jump in again later in the day before I go shopping.
 
Deadlift/back day today, calf is still a little sore but not enough to affect normal activity so training should go as planned but being another hot day and considering I find back day the hardest day on my program I expect to be completely stuffed afterwards.

After today I have one more week before suit training begins.
 
Friday Training

Deadlift
3X6@105kg

Shrugs
3X6@115kg

Dynamic Squats (new micro cycle)
10X3@57.5kg

Seated Rows
3X6@100kg

DB Rows
3X6@30kg
 
Hey heres a question for ya: when you do tricep pushdowns, what kinda handle bar do you end up using? My gym has like 30 different ones, and I've tried a few of em, but the only one I REALLY like is the rope thing, cuz it doesn't hurt my wrists.. I dunno, whattaya think, is there one that is more optimal to muscles than others? Or am I just overthinkin it? lol :)
 
Tricep Anatomy

the tricep muscle consists of three parts or heads. Triceps Brachii

Tricep Pushdown Variations

pushdowns using the straight bar gives a good overall tricep workout but using the rope will isolate the lateral head of the tricep more. When you do tricep pushdowns with your back to the pulley you will work the long head more. An underhand grip will focus on the medial head. Isolating each head is realy only needed if your a bodybuilder looking to improve definition.

almost forgot, I use the straight bar for both normal pushdowns and for kneeling pushdowns (back to machine), and also for straight arm push downs (these work the lats and the long head) the long head is the bit often referred to as bingo wings, tuckshop arms, granny hangers etc.
 
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ahhhh, sweet. Thank you! That helps a lot actually :) I NEED to get rid of these damn bingo wings. They are driving me NUTSSSS.
 
Ditto! Got to blast those granny hangers!!! Asta la vista baby! :coolgleamA:

Tru, I'd love to see a pic of your legs - as Ronbell says, they must be something to behold. You should be proud of yourself for staying away from the alcohol on Australia Day - now that's REAL dedication!! :iagree: Here's one that won't affect your training. Bottoms up! :cheers2:
 
done 40 minutes on the bike yesterday and another half hour this morning as well as helping hubby with his matial arts practice. Was feeling realy down yesterday after checking out the new standards on the powerlifting website. There has been a BIG increase in qualifying weights and it will be a big challenge to qualify for the Nationals with the changes. I have lifted the new qualigying mark in training but doing it under competition conditions is realy hard for me because I get sooooo nervous lifting in front of a crowd, crowds of people watching me realy freak me out usually costing me about 10 kg on the lift compared to training.

Hubby believes I can do it but just feeling a big lack of confidence this weekend. As a confidence booster I may need to travel to the PL club next weekend for a chat with my coach, at 3.5 hours drive each way it becomes a long day for training.
 
Have been catching up on your diary Truslyver. It just blows me away, such interesting reading. Re your nerves at competitions, would you be able to take "Rescue Remedy" I know it works to settle nerves without affecting you mentally. Could be worth looking into. Can't see that it would have any effect on random drug testing as it is a Bach Flower Essence.
 
unfortunately just because a product may be an essence from a natural plant does not ensure it is not a banned substance

eg
a concentrated extract of Geranium oil is credited with stimulant and fat-burning properties but A constituent of Geranamine (concentrated extract of Geranium oil) is methylhexanamine which is categorised as an S6 prohibited stimulant under the World Anti-Doping Code.

there were 2 lifters banned for this drug after the Nationals last year because it was consumed in an over the counter suppliment there have also been bans in other sports for the same thing.

Whenever I get sick, or want to consume anything that could be remotely considered a drug I have to check it against "The List" which I even have to take with me to the doc or the chemist or even the health food shop.
 
This thread is always so hardcore :smilielol5: all the exercise and supplements talk is a bit beyond me, I'm still a novice!

Good luck this week, have a good one. x
 
Today has been ok so far, will be heading to the gym shortly to do my bench press training.

Set the wheels in motion to get national recognised powerlifting coaching qualifications this year to add to the quals i already have (football [soccer] coach -junior/youth, Sports trainer (from sports medicine Australia), Fitness Trainer [PT] and Advanced Strapping) along with the assorted certs from workshops and seminars and not including my business quals.

Looking forward to the start of football season again this year but as always I will miss the first day of the season due to state PL titles on the same day.
 
I hope this doesn't sound glib but could you practise by having some pals with you watching you lift, as if you were in the comp? Stage fright is something that's easily remedied (speaking from experience haha). :puke:
 
I have even tried joining toastmasters to try and get over the fear of being in front of people but no dice, but on the up side training went ok last night my bench press felt easy till the last rep on the last set, I had 2 spotters because just one was not strong enough and even the two would of been in trouble if I had of had a catostrophic failure.

Bench Press
2 X 6 @ 70 kg
2 X 5 @ 70 kg (good strong lockout, good smoothe reps feeling good)

Incline Bench
3 X 10 @ 40 (new micro cycle)

DB Bench

2 X 10 @ 35 (Delt atachment inflamed, needed to go easy on the shoulder by dropping weight, hopefully should be up again next week)

DB Bicep Curls

3 X 8 @ 20 kg (was pushed for time, didn't pyramid up will do better next week)
 
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