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Clifford Gillmore
10-20-2009, 06:57 AM
Hi! In the light of viewing my old journal, I have decided to remove it and create a new one. There were some recordings in there of a pretty dark time of my life, and some of the things I did during that time were quite dumb. But I digress.

My name is Cliff, I'm a Butcher of the best part of 10 years. I'm slowly moving into the field of highly specialised personal training, with a view to move into strength and conditioning. I will be obtaining the IASS certification within the next 6 months or so depending on time I can dedicate to it. Another side project of mine has been "DARK Intentions", an Iron-Wear and Sports Clothing line for the larger, stronger and aggressive - I'm hoping to launch globally by late 2011.

My training goals are to total 2204lbs in any weight class, I am a very long way away. As I stand my total @ 220lbs is 1012. I train at the Muscle Pit in Perth with current national masters champions/record holders Stephan Ramsay and Henry Day. I train with the Westside Barbell template based upon the conjugated periodization approach.

Thanks for coming along, and I hope you enjoy some of the things that I attempt to accomplish!

Joe Black
10-20-2009, 07:07 AM
Some hefty goals there buddy, I am looking forward to seeing your progress!

Clifford Gillmore
10-20-2009, 07:13 AM
Extra Workout/Recovery

Band Mobility Work - Average Band - Lowback - 10 minutes

Seated Leg Extensions - Ankle Weights x 40

Leg Curls - Ankle Weights x 150

Good Mornings - Average Band x 50

Shoulder Giant Set - Ankle Weight
Front Raise x 50
Side Raise x 40
Rear Raise x 40

Tricep Extension - Ankle weight x 50

Pushups - Body Weight x 20


This felt great today, getting bloodflow moving around felt great. I didn't foam roll after the meet and instead helped reset up the gym, which was just silly. I've been asked to join the committee for CAPO (WPC Australian Federation), so I'll be the only non record holder on the board LOL!

Clifford Gillmore
10-20-2009, 07:18 AM
Some hefty goals there buddy, I am looking forward to seeing your progress!

Thanks for dropping in Dan! They are indeed some huge goals, but I'm going to give it very best I can :)

Stumprrp
10-20-2009, 08:43 AM
lets see some weight bro, send me some tenderloin and bacon while your at it!

tomv
10-20-2009, 06:18 PM
Good to see a new thing cracking risky-poo, keep smashing weights and all that jazz!

Lones Green
10-20-2009, 07:17 PM
Ready to see a lot of hard work in this journal bud!

LuNa
10-20-2009, 09:36 PM
I like the new goals. Good luck with the new goals and the new journal.

Clifford Gillmore
10-20-2009, 10:04 PM
DE Bench

Full Dynamic Warmup

Flat Bench
Bar x 10
Bar x 10
90 x 10
90 x 3
135 x 3 45%
Add 2 chains per side
135 x 3 Close Grip
135 x 3
135 x 3
135 x 3 Med Grip
135 x 3
135 x 3
135 x 3 Wide Grip
135 x 3
135 x 3

DB Bench

??? x 10
70's x 10
70's x 12 PR
70's x 12

Tate Presses

33's x 12
33's x 12
33's x 12
33's x 12

Barbell Rows

Bar x 10
135 x 10
180 x 12
180 x 12

Kroc Rows

80's x 10
105's x 12 PR
115's x 12 PR

Face Pulls

??? x 12
??? x 10
??? x 10

Seated KB Press

8kg x 30
8kg x 30
8kg x 30

DB Tricep Extensions

8kg x 40
8kg x 30
8kg x 30



lets see some weight bro, send me some tenderloin and bacon while your at it!

Nein, the fillet and prociutto is MINE!!!


Good to see a new thing cracking risky-poo, keep smashing weights and all that jazz!

Will do!


Ready to see a lot of hard work in this journal bud!

So am I. Don't be scared to send me a digital bitch slap if I puss out.


I like the new goals. Good luck with the new goals and the new journal.

That you sir :)

Clifford Gillmore
10-21-2009, 10:04 AM
PM Session

Leg Curls - Ankle Weights - 150 reps

Good Mornings - Average Bands - 30 reps.

Chris Rodgers
10-21-2009, 11:03 AM
Hey broski, where is the breakdown of your meet? What happened??

Sidior
10-21-2009, 11:20 AM
I like the new journal title. Keep up the solid training!

Coke
10-21-2009, 12:41 PM
Good luck as you get to the next level Cliff...in full effect right off bat, killer volume.

Clifford Gillmore
10-22-2009, 07:17 AM
DE Squat

Full Dynamic Warmup x 10 min

Box Squats

Bw x 10
Bw x 10
135 x 5
Add Pro Briefs
BW x 20
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Deadlifts

135 x 1 x 3
200 x 1
260 x 1
260 x 1
260 x 1
260 x 1
260 x 1
260 x 1
260 x 1

Rack Pulls, Knee Height

Bar x 10
135 x 10
225 x 10
225 x 10
225 x 10

GHR

Bw x 10
Bw x 10
Bw x 10

EFS Leg Press

2pps (480lbs, but who cares) x 5
2pps x 5
2pps x 5
2pps x 5

Reverse Hyper

2 plates x 10
2 plates x 10
2 plates x 10

Ab Roller

BW x 10
BW x 10

Foam Rolling x 5 minutes


Hey broski, where is the breakdown of your meet? What happened??

308/286/418 .... Dropped 440 Squat, TWICE. Missed on a 300 bench and struggled to lockout a 418 pull. I cut, I was dumb!


I like the new journal title. Keep up the solid training!

Thanks Dave, will do!


Good luck as you get to the next level Cliff...in full effect right off bat, killer volume.

Thank you Coke, always appreciating your support :)

Guido
10-22-2009, 08:16 AM
Hi! In the light of viewing my old journal, I have decided to remove it and create a new one. There were some recordings in there of a pretty dark time of my life, and some of the things I did during that time were quite dumb. But I digress.

My name is Cliff, I'm a Butcher of the best part of 10 years. I'm slowly moving into the field of highly specialised personal training, with a view to move into strength and conditioning. I will be obtaining the IASS certification within the next 6 months or so depending on time I can dedicate to it. Another side project of mine has been "DARK Intentions", an Iron-Wear and Sports Clothing line for the larger, stronger and aggressive - I'm hoping to launch globally by late 2011.

My training goals are to total 2204lbs in any weight class, I am a very long way away. As I stand my total @ 220lbs is 1012. I train at the Muscle Pit in Perth with current national masters champions/record holders Stephan Ramsay and Henry Day. I train with the Westside Barbell template based upon the conjugated periodization approach.

Thanks for coming along, and I hope you enjoy some of the things that I attempt to accomplish!Sounds like you've got some lofty goals, but it also sounds like you have a good, experienced group of guys to train with there. That will take you far. Stick with it and hitting your goal someday might not be outside the realm of possibility. :thumbup:

Stumprrp
10-22-2009, 10:30 AM
really strong workout

Clifford Gillmore
10-23-2009, 02:28 AM
Extra Workout

Hip Mobility - Average Band x 5 min

Tricep extensions - Ankle Weights x 50

Shoudler Giant Set - Ankle weights
Front Raise x 50
Side Laterals x 40
Rear Delt Raise x 30

Low Back Stretching - Average Band x 5 min




Sounds like you've got some lofty goals, but it also sounds like you have a good, experienced group of guys to train with there. That will take you far. Stick with it and hitting your goal someday might not be outside the realm of possibility. :thumbup:

I'm just going to keep smashing the crap out of my body and see what happens, LOL.


really strong workout

It was pretty sub-par actually, I'm still beat up from the weekend so It was just a feeder into next week. I MAY do a Max effort tomorrow for bench, but I don't know just yet. If my triceps are still beat up I'll repeat the DE workout.

Clifford Gillmore
10-25-2009, 11:05 AM
ME Bench

Bec and James decided to tag along, so I spent alot of my planned WO time playing Dad.

Light Dynamic Warmup x 5 min

Floor Press

Heavy Chain = 20lbish, Lights = 10lbs est

Bar x 10
Bar x 10
Bar x 5
90 x 10
135 x 5
180 x 3
180 + 2 Heavy chains x 1
180 + 2 Heavy, 2 Light chains x 1
180 + 2 Heavy, 4 Light chains x 1
180 + 4 Heavy, 4 Light chains x 1 (300 at top)
135 x 5

I wanted to chuck up 200 + with the chains but I wasn't allowed to flip the switch :/

Tate Press

45's x 12
45's x 12
45's x 12 Some sort of Rep PR I'm sure...

Lat Pull downs

160 x 10
160 x 10
160 x 10

Kroc Rows

??? x 5

I tweaked my right spinal erector/Right oblique/Lower Right lat the other day, just bending over - its still rather stiff and angry, any torso flextion OR rotation ****s it right off.

KB OH Press

8kg x 40
12kg x 31


Thats it, Bec was bored and James was having fun running around.

Clifford Gillmore
10-26-2009, 03:02 PM
Training - Negative


The low back/oblique thingy has eased up a ton over today and yesterday, I struggled to wipe my ass for a brief stint their - made me very grateful for a few things in life LOL! Going to enjoy my little break from work for the next few days, I get pretty beat up on Sunday night (which turns into working Monday morning, then back again monday night into Tuesday morning) so the 3 nights I have off are very welcomed. Looking forward to squatting tonight, tomorrow, I'm not sure what day it is. Its squat day any way. Maybe I'm not actually looking forward too it, you see, I've been such a girl when it comes to training - I've never pushed myself to get it done. My bench volume has gone up in the last month or so, which hasn't changed my bench sitting at shameful sub 308. I just need to lift more, eat more, and rest better. I need to bust my ass.


On another note, Lones is a fatty. But he has nice sideburns.

Joe Black
10-28-2009, 02:19 AM
Keep at it mate.. Love the focus on mobility too!

Clifford Gillmore
10-28-2009, 07:06 AM
ME Lower

Full Dynamic Warm Up - 10 minutes

Chain Suspended Good Mornings

Bar x 10
90 x 10
135 x 5
180 x 3
225 x 3
270 x 1
315 x 1
330 x 1 PR
350 x Miss (Could of retaken it, but it seemed like a bad idea!)
315 x 1

Felt good to set a PR first week back in, I did end up squatting the weight up instead of GMing it - but as long as it gets up its a PR.

Rack Pulls, Knee Height

Bar x 10
135 x 10
225 x 10
270 x 10
270 x 20 PR

EFS Leg Press

Sled (308lbs) x 10
1 Plate per side x 10
2 Plates per side x 10
2 Plates per side + Choked Average Bands (Over 600 @ top) x 10
2 Plates per side + Choked Average Bands x 10
2 Plates per side + Choked Average Bands x 10

Just a note on the EFS Leg press. Its huge. Its heavy, and its a TRUE 45 Degree sled - Its still a ****ing leg press though!!!

Glute Ham Raise

BW x 10
BW + 33 x 10
BW + 33 x 10
BW + 33 x 10

Abs - Ab Roller, TUT - 30 seconds

Seated Calf Raises - TUT - 1 min.

Foam Rolling - 5 mins



Keep at it mate.. Love the focus on mobility too!

Thanks Boss, mobility is stupid important - I've said it again and again, everyone NEEDS a copy of magnificent mobility. Everyone wants to be strong, huge, ripped, everything they are not - no-one thinks about being pain and injury free until it happens.

Lones Green
10-28-2009, 08:38 AM
Ouch, 20 rep rack pulls?!

Mobility is a huge plus in powerlifting and every day life. I'm working on a paper on that right now. Or at least I should be working on it.

I appreciate the comment up there as well, haha

Clifford Gillmore
10-29-2009, 07:48 AM
DE Bench

Light Dynamic Warmup - 5 mins

Shoulder Flextion and internal Rotation - 2 mins

Bench

Bar x 10
+ 2 chains per side
Bar x 10
90 x 3
135 x 3 Close
135 x 3
135 x 3
135 x 3 Med
135 x 3
135 x 3
135 x 3 Comp
135 x 3
135 x 3

DB Bench

80's x 10
80's x 10
80's x 10

Tate Press

50's x 12
50's x 12
50's x 12
50's x 12

DB Rows/KB Rows - Lots

Rack Chins

20 reps total, trying to keep the upper back tight


Didn't do what I wanted to do, everyone wanted to talk **** - my fault for getting in to late.


Ouch, 20 rep rack pulls?!

Mobility is a huge plus in powerlifting and every day life. I'm working on a paper on that right now. Or at least I should be working on it.

I appreciate the comment up there as well, haha

Seemed like a good idea at the time, my quads have friggen scrape/burns on them still....

Stumprrp
10-29-2009, 10:17 AM
nice DE stuff

Clifford Gillmore
10-31-2009, 12:43 AM
Extra Workout

Push Ups - BW x 18, BW x 10

Shoulder Giant Set - Ankle Weights
Front Raise - 30
Side Raise - 20
Rear Raise - 20

Tricep Extensions - Ankle Weights - 50




nice DE stuff

It was bleh, my pecs are still beat up from the DB's though - I'm not used to that, I have no pecs LOL!

GoodyGirl
10-31-2009, 01:13 AM
Didn't see the old journal. But look forward to this one and tracking your progress too. I know it's an unrelated question, sorry, but how do I attach a link in my signature to my journal? Do you know? Thanks. Best of luck

Clifford Gillmore
10-31-2009, 02:12 AM
Didn't see the old journal. But look forward to this one and tracking your progress too. I know it's an unrelated question, sorry, but how do I attach a link in my signature to my journal? Do you know? Thanks. Best of luck

Open up your user control panerl (User CP at the top of the page), select edit signature and put in what you want :)

[ URL="url link here]What you want your link to say here[ /URL ]
Without the spaces in the [ url] code sections :)


LOL, you missed quite a bit in the last journal - I think it was over 1000 pages!

GoodyGirl
10-31-2009, 02:35 AM
LOL, you missed quite a bit in the last journal - I think it was over 1000 pages!

Whoa, that's a lot of computer time! and a sore back alert! I'd better watch all this journal upkeep doesn't screw with my back haha

Thanks for the tips above. See below. It worked! Cheers

Clifford Gillmore
11-01-2009, 08:46 AM
DE Lower

Light warm-up - 2 mins

Box Squats

Bar x 10
90 x 10
135 x 3
180 x 3
242 x 2 **Add Metal Pro Briefs 58%ish
242 x 2
242 x 2
242 x 2
242 x 2
242 x 2
242 x 2

Fast.

Speed Pulls

135 x 1
200 x 1
242 x 1
242 + 2 Large Chains x 1
242 + 2 Large Chains x 1
242 + 2 Large Chains x 1
242 + 2 Large Chains x 1
242 + 2 Large Chains x 1
242 + 2 Large Chains x 1

I took a video with my phone, it doesn't look like I'm dropping my hips into it - but the pulls where crazy fast. I'll work more on sitting back into the pull.

Front Squat

+ FS Harness
bar x 10
135 x 10
135 x 10
135 x 20

I didn't feel right after that.

GHR

BW x 30

Yeah, definately didn't feel right after THAT.

Had to race through it today, had work at 2pm instead of 6pm - so I got up around 11;30, at the gym by 12;30, out of the gym at 1;15. Bleh.


Whoa, that's a lot of computer time! and a sore back alert! I'd better watch all this journal upkeep doesn't screw with my back haha

Thanks for the tips above. See below. It worked! Cheers

Easy :)

slashkills
11-01-2009, 09:48 AM
Nice work dude. I cant wait to call 242 on anything speed work. Whats with the odd numbers though(242)?

Clifford Gillmore
11-01-2009, 08:23 PM
Nice work dude. I cant wait to call 242 on anything speed work. Whats with the odd numbers though(242)?

I sometimes use the Eliko calibrated KG plates. Cause I'm crazy.

8iv3HqRJP3w

Sidior
11-02-2009, 12:28 PM
Crazy like a fox....

Nice DE day.

Barbaccio
11-02-2009, 01:17 PM
I came in to look at your log. Then I saw you doing 18 pullups. So I left. Stupidface showoff.

Clifford Gillmore
11-02-2009, 01:58 PM
I came in to look at your log. Then I saw you doing 18 pullups. So I left. Stupidface showoff.

LOL, those were push ups Tone - I promise I'll never do 18 pull ups, just for you.

Clifford Gillmore
11-05-2009, 09:29 PM
ME Bench

Light Dynamic Warmup

Bench

Bar x 10
Bar x 10
90 x 10
90 x 5
135 x 5
180 x 3
225 x 1 (Felt heavy! The ****?)
Add Frantz Double Poly.... On in 15 seconds...By myself...
270 x 3
308 x 2 PR
320 x 2 PR

****ing A!!

Tates

40's x 12
55's x 12
55's x 12
55's x 10

JM Press

Bar x 10
90 x 12
90 x 12
90 x 8

CSR!

1 plate x 12
2 plates x 12
2 plates x 12
2 plates x 12

Our CSR finally arrived, just in time for my weak ass too. No more excuses!

Shrows

Run the Rack with the Kettlebells from 8kg upto the 36kg, then back down again. ****ing destroyed my back. Thanks for Tone to posting the video for these!

Seated KB Press

Rest pause with the 12kg dbs x 50 reps total. Good stuff, I think it went 35, 5, 5, 5.

Felt good to FINALLY get a couple of bench PR's, considering how much bull**** work I've been doing lately. I did get a solid 12 hours sleep last night, I'm going to try and get that again tonight - normally I STRUGGLE to get to sleep, because of all the night shifts. That'll be changing soon too, back to working 50-60 hours of day work, which is ten fold easier than working nights.


Took James to the pools last night, felt good to walk around in the water and get some light movement into my quads - they are still beat up from the DE day, that says something.




Crazy like a fox....

Nice DE day.

Thanks brah. If I ever get as jaycked as you I'm get tattoos too, cause when I'm old an stop training and my body shrinks the tats will too - so the'll look CRAZY detailed and sharp!

Coke
11-06-2009, 07:08 AM
Way to be raising up on the bench!!

Joe Black
11-11-2009, 12:56 AM
Yep great job on the bench PR - damn some of your workouts are crazy intense!!

What's a CSR?

tomv
11-11-2009, 01:27 AM
Chest Supported Row.

Why the crap ain't you been trainin, BOY?

Clifford Gillmore
11-14-2009, 11:06 AM
ME Lower

Light Dynamic Warmup

Box Squat

SCA= Super Choked Average Bands, 170lbs of tensions at top

Bw x 10
Bar x 10
Bar + SCA x 5
135 +SCA x 2
225 + SCA x 2
275 + SCA x 2
Add Pro Briefs
315 + SCA x 2 PR
Add Pro Squatter, Straps Down
360 + SCA x Not to box (2)
405 + SCA x Not to box (2) 575 at top.
Remove Pro Squatter
225 x 2

Dead Lift

135 x 1
225 x 1
225 + 2 Chains x 1
225 + 4 Chains x 1
315 + 4 Chains x 1
360 + 4 Chains x 1

GHR

BW x 10 x 3

Standing Abs

Lots. Going to do more.

Box Jumps

20" x 3
25" x 1
30" x 1
34" x 1
34" x 1
34" x 1

Back Traction

5 minutes

Foam Rolling

5 minutes


Way to be raising up on the bench!!

Much appreciated Coke. Its been a LONG time coming for me to set some PR's that are semi respectable. Maybe I'll hit them soon, LOL!


Yep great job on the bench PR - damn some of your workouts are crazy intense!!

What's a CSR?

Thanks Dan. The DE days seem to be turning into an inventive way of beating the crap out of myself, the really high rep stuff is going to pay off!

CSR = Chest Supported Row.


Chest Supported Row..

Why the crap ain't you been trainin, BOY?

Because I do stuff in real life, then come back and set a PR, then I repeat. Loooooovveee yoooooouuuu.

tomv
11-15-2009, 02:37 AM
****er.

That's a fair call, you've probably got an assload more responsibilities than I do.

Clifford Gillmore
11-16-2009, 09:28 PM
Yesterday;

DE Bench

Bench

Bar x 10
Bar + 2 chains per side x 5
90 + 2 cps x 3
135 + chains x 3 Close
135 + chains x 3
135 + chains x 3
135 + chains x 3 Med
135 + chains x 3
135 + chains x 3
180 + chains x 3 Too much, 150 might be the number for next time. Comp grip
135 + chains x 3
135 + chains x 3

DB Bench

??? x 10
70's x 12
70's x 12
70's x 12

Tate Presses

50's x 12
50's x 12
50's x 10

CSR

1 plate x 10
2 plates x 7
1.5 plates x 14
1.5 plates x 15

Shrows

20kg KBs x 12
20kg KBs x 12
20kg KBs x 12
20kg KBs x 12

DB Tricep extension

20's x 45
20's x 25
20's x 20
20's x 10

Seated KB press

12kg x 25
12kg x 25


Done.




****er.

That's a fair call, you've probably got an assload more responsibilities than I do.

LOL, somedays maybe - somedays I feel like its not so much :)

Clifford Gillmore
11-17-2009, 09:04 AM
I feel like a ****ing truck hit me.

I got fired last night, which wasn't really a big deal because I was leaving in about 2 weeks. I've been throwing out rotten products, which I am supposed to turn into rissoles and meatloafs - The manager saw it sitting in the bin and flipped out, started talking about responsibilities and how I'll never make in the industry. LOL! I have a minimum of 15 jobs with a permanent open place for me, half been management - one buying into the buisness. This is what happens in the world though, you have someone on commision doing every dirty thing they can to make an extra couple of bucks - thats something I will never do, and I refuse to change that.

I litterally started my new job 3 hours later, I'm only going to do 3-4 half days a week for a couple of weeks so I can get a little bit of a break before jumping back into 6 days a week. Somedays I'm very blessed, **** just falls into my hands. The new pay is around 70k, and Bec's new job will hopefully be around the 25-30k mark. We don't really NEED to earn that much but it is very nice, its just going to branch me into some other projects I have lined up :).


DARK intentions: Strength Systems

DISS is going to be a very fun project for me, I'm just looking wether or not I want to deal with sporting teams or individuals. I'm leaning further into individuals, as well as lectures/mini-seminars that I can do everything from the gym.

Sporting Teams

Profit.
Twice a week.
Pretty high exposure.
Not enough time for specialization.
One on one time VERY limited.

I'm not really sold on teams, plus I'm not a 35 year old veteran to any sports - And I have no desire to do an internship with any local teams, alot of the players in AFL have been my customers for years and I've been picking as much as I can out of their brains, and everything seems to be addressed with more laps..


Individuals

Less Cash, faaar less cash.
One on one time.
Fewer clients, so I can dedicate more time to needs/wants.
Time consuming.

Packages I've worked out have ranged from $300 for bulk block sessions, to well \ over $1000. The most expansive/expensive package would involve a 12 week plan, 2 sessions per week, a run through of a super-market OR growers-market (Including how to shop for food etc.), how to prepare meals/advanced prepared meals/how to cook/couting macros etc, diet planning, goal setting, weekly caliper sets/logs etc. etc.

The idea is for me to build up DISS enough to put on a few people full-time so that I can purely look after the other side of clients, the only complete package of changing your lifestyle AND making it fit in with your life.


The demonstrations I can hold at the gym about Basic nutrient timing, upto food prep should keep me fairly amused. And for around $30 for a morning you walk away understanding food labels, the basics of dieting correctly, how caterers make everything taste nice - I think thats pretty good value for money, I'd like to try and get 10-15 heads per session once a month or something.



Soooo, what I'm saying is. I have a little more time to train.

tomv
11-18-2009, 12:53 AM
That sounds good mate, best wishes for DISS getting up and running.

Coke
11-18-2009, 02:31 AM
Good luck with everything, wish you the best.

GoodyGirl
11-18-2009, 03:28 AM
Wow Cliff, thanks for sharing all that with us. You've got a lot happening right now. I like the sound of your plans for DISS. The individuals approach you have sounds promising to me. Sadly, as you are already aware, in the elite sporting industry, it's not what you know, but who you know, so it's often hard to get a crack at it. More time to train is good however :) Best wishes, hope it all works out for you.

Chris Rodgers
11-18-2009, 11:12 AM
Congrats man! Good to hear there are people out there who would care enough to not put the rotten food out for human consumption, lol.


How is the pay over there compared to the US? Any idea? Like 70K for you would be like what to us? Sounds like you will be living comfortably for a while...now gain some weight skinny!! :evillaugh:

NickAus
11-21-2009, 03:49 AM
Congrats, sounds like a great job!!

slashkills
11-21-2009, 08:26 AM
good luck with DISS dude

Clifford Gillmore
11-21-2009, 05:32 PM
Friday Night.

Squats @ zest in Rockingham

Did a bunch of raw diggity stuff upto 375, stupid rack was about a metre wide.

Deadlifts

Upto around 360? I dunno.

Then some lat and hamstring stuff, The gym was STUPID HOT. No air-con and no fans, with about 30 odd curl jockeys in line for the curl rack. Never again.


Saturday

Highland Gathering @ Armadale

Whiskey and hotdogs x 1/15

Weight for Distance

12'7" x 1
Miss
Miss

Weight for height

Miss
Miss
Miss

Putting the Stone

Miss
30'11" x 1
29' x 1

Stones

66lbs, 4 seconds
132lbs, 9 seconds (Total)
220lbs, 24.. Then I dropped the ****er...

35 seconds total. The guy who put on the event did it in 16 seconds.

Caber Toss

No flip
No flip
No flip


Good day, sunburn bad. Hamstrings huge.

Clifford Gillmore
11-21-2009, 09:02 PM
OMG, I forgot you guys. SORRY :)



That sounds good mate, best wishes for DISS getting up and running.

Thanks Tom, should be good fun!


Good luck with everything, wish you the best.

Thanks Coke, your supported is always appreciated!


Wow Cliff, thanks for sharing all that with us. You've got a lot happening right now. I like the sound of your plans for DISS. The individuals approach you have sounds promising to me. Sadly, as you are already aware, in the elite sporting industry, it's not what you know, but who you know, so it's often hard to get a crack at it. More time to train is good however :) Best wishes, hope it all works out for you.

Thanks Alli, hopefully you can get me a few contacts eh? Hehe, with the one on one stuff I have planned I'm not too concerned about getting attached to elite athletes.


Congrats man! Good to hear there are people out there who would care enough to not put the rotten food out for human consumption, lol.

How is the pay over there compared to the US? Any idea? Like 70K for you would be like what to us? Sounds like you will be living comfortably for a while...now gain some weight skinny!! :evillaugh:

Thanks Critty, I was lucky enough to be trained by someone who had great morals!

I'm not sure what the average pay is in the US, but anything over a 1k a week is a big deal. Average rent/mortgage repayments is around 400$ a week, so I think its OK.

And what do you mean gain weight? 6'3" 231lbs is beastly, right? Right??!? Haha, I'm ****ing tiny :D


Congrats, sounds like a great job!!

Thanks Nick, its good fun!


good luck with DISS dude

Thanks.

Clifford Gillmore
11-23-2009, 06:37 AM
ME Bench

Not feeling that good about training today, I got pretty sunburnt on saturday. Getting set up was quite painful, I could barely wear a t-shirt today.

Bench

Upto 180lbs then just kept adding weight until fail,

so I think I got;

180 + 2 small chains x 1
180 + 2 small, 1 big chain x 1
180 + 2 small, 1 big, 1 big big chain x miss (310lbs)

It worked out to be around 130lbs of chain at the top for the heaviest set. I got it about an inch off my chest and it just stopped.

Then some triceps and light upper back, couldn't do much more.

Guido
11-23-2009, 08:15 AM
Dude, you changed your name!

slashkills
11-23-2009, 10:53 AM
is that a business move?

tomv
11-23-2009, 11:20 AM
=-0! Who is this impostor posting in Risk's Journal?

GoodyGirl
11-23-2009, 01:12 PM
My first reaction was the same! I'm sure he'll still be our same old Risky boy, albeit a sunburnt one. Ouch. Say Hello to Vera (Aloe Vera) :-)

Clifford Gillmore
11-25-2009, 02:57 AM
Dude, you changed your name!


is that a business move?


=-0! Who is this impostor posting in Risk's Journal?


My first reaction was the same! I'm sure he'll still be our same old Risky boy, albeit a sunburnt one. Ouch. Say Hello to Vera (Aloe Vera) :-)

Never mind how kick ass I am, its all about my name eh?

Eh, I'm tired of being under a monkier best suited to a pro-gamer. Plus it does give me a little more cred online on various sites, if someone stumbles across WBB or any other forum that can make the conection between myself and quality information.

http://www.wannabebig.com/forums/attachment.php?attachmentid=28031&stc=1&d=1259142710

http://www.wannabebig.com/forums/attachment.php?attachmentid=28032&stc=1&d=1259142710

http://www.wannabebig.com/forums/attachment.php?attachmentid=28033&stc=1&d=1259142710

http://www.wannabebig.com/forums/attachment.php?attachmentid=28034&stc=1&d=1259142710

http://www.wannabebig.com/forums/attachment.php?attachmentid=28035&stc=1&d=1259142710

GoodyGirl
11-25-2009, 03:23 AM
Hey, great photos! ..... with no sunburn showing! Oh, nice pole by the way LOL. Ok so I confess to not being a GoodyGirl and have had naughty food and a red wine (or two) and am in a silly mood. On a serious note, I think the name change is a smart move.

Clifford Gillmore
11-25-2009, 03:45 AM
Hey, great photos! ..... with no sunburn showing! Oh, nice pole by the way LOL. Ok so I confess to not being a GoodyGirl and have had naughty food and a red wine (or two) and am in a silly mood. On a serious note, I think the name change is a smart move.

LOL, alcohol is a vasilodator anyway - you'll be good :)

http://www.wannabebig.com/forums/attachment.php?attachmentid=28036&stc=1&d=1259145870

GoodyGirl
11-25-2009, 04:04 AM
Cliff, you forgot one thing in that photo. You left your singlet on!

Chris Rodgers
11-25-2009, 07:38 AM
Oh, nice pole by the way LOL.

LMAO


Nice skirt buddy!!

GoodyGirl
11-25-2009, 06:56 PM
He sure knows how to handle a big pole :evillaugh: ROFL

Ok that's enough crud from me :tuttut: ..... back to the business of being a lady

Don't wanna ruin my GoodyGirl reputation (too much)

Joe Black
11-26-2009, 01:55 AM
Wow, the highland stuff looks tough.. And wearing the skirt, even tougher lol...

Good job!

Sidior
11-26-2009, 11:22 AM
DISS sounds great man, gl with it! Nice work at the highland games, pics are really cool! What made you decide to compete in a HG contest?

Clifford Gillmore
11-26-2009, 11:59 PM
Cliff, you forgot one thing in that photo. You left your singlet on!

Its my summer tradition. Get singlet tan, wash car alot.


LMAO


Nice skirt buddy!!

You could wear as a poncho.


He sure knows how to handle a big pole :evillaugh: ROFL

Ok that's enough crud from me :tuttut: ..... back to the business of being a lady

Don't wanna ruin my GoodyGirl reputation (too much)

Haaa :)


Wow, the highland stuff looks tough.. And wearing the skirt, even tougher lol...

Good job!

It was good fun Dan, I really recommend it over a strongman!


DISS sounds great man, gl with it! Nice work at the highland games, pics are really cool! What made you decide to compete in a HG contest?

Thanks Dave. I got invited to come down and compete, so why not!





In other news, I'm looking at a rental. On the same street as the gym. SWEET!

Clifford Gillmore
11-27-2009, 06:58 AM
ME Lower

Deadlifts from blocks (2 oly plates), mid shin.

Upto 440 x 1, clean, 485 x miss.


Some other junk. Now sleep.

LuNa
11-27-2009, 06:58 PM
Nice deadlifts. I like the change of your name and DISS sounds amazing. Best of luck with that. The highland games look awesome!

Clifford Gillmore
11-28-2009, 08:13 PM
ME Bench

Full Dynamic Warmup, no lat stretch.

Floor Press

Bar x 10 x 2
90 x 5
135 x 5
180 x 5
200 x 5
225 x 3 PR?
240 x 2 PR
255 x 1 PR
275 x 1 PR, Ass up. So?
225 x 1
135 x 15

JM Press

bar x 10
90 x 12
90 x 12
90 x 12
90 x 12

Holy tricep pump batman!

Incline Bench Lat Pull Over

Setting 5 x 12
Setting 7 x 2
Setting 6 x 10-12
Setting 6 x 10-12
Setting 6 x 10-12

GREAT exercise. Thanks to Travis for showing how to set this up.

CSR

Empty x 10
1 plate x 12
1.5 plates x 12
1.5 plates x 10
1.5 plates x 10
1.5 plates x 10

Side Lateral Raises

8kg x 15
8kg x 12

Good session, In and out in about 40 minutes. Bit of a change of pace from talking **** with everyone afterwards, not a sole to be seen!



Nice deadlifts. I like the change of your name and DISS sounds amazing. Best of luck with that. The highland games look awesome!

Thanks, Luna. You will forever becalled Luna. How the hell am I supposed to pronuce that?! Attach a sound clip or something!

Clifford Gillmore
12-01-2009, 02:30 AM
DE Lower

Box Squat

Bar x 10
90 x 10
135 x 5
180+ 2 Chains per side x 5
225+ 2 Chains per side x 2
275+ 2 Chains per side x 2 + METAL Pro Briefs
275+ 2 Chains per side x 2
275+ 2 Chains per side x 2
275+ 2 Chains per side x 2
275+ 2 Chains per side x 2
275+ 2 Chains per side x 2
275+ 2 Chains per side x 2
275+ 2 Chains per side x 2

Speed Pulls

135 x 1 x bunch
225 x 1 x bunch
275 x 1 x bunch
315 x bunch

I really REALLY worked on getting my ass down before the pull, it actually felt quite nice.

GHR

Bw x 10
Bw + 15kg x 10
Bw + 15kg x 10

Done didditly done.


Put the papers in for the rental, an official 12 second drive from the house to the gym. Shimmy!

tomv
12-01-2009, 03:26 AM
How's the new job, Bob?

Clifford Gillmore
12-02-2009, 03:37 AM
How's the new job, Bob?

Breakfast was a few pork sirloin sammiches, lunch was about 5 powerades and a whole chicken, and dinner is going to be two full sheets of American Pork Spare ribs in a BBQ Hickory glaze. Its cruisey, I do enjoy being the boss again.


Got the rental today, we move on the 14th of Dec. So I've still got time to buy up some new furniture and **** the old off. I found a FANTASTIC Modular 3+2+1 Corner suite with Ottoman for 1k, or a 2x1 reclining sofa for 600. They were both INCREDIBLY comfortable, but I'm worried about getting the modular through the front door. We will see.

tomv
12-02-2009, 11:11 AM
Shiiiiiiiiiiiiiiiiit... I reckon I could stand to eat like that.

Coke
12-02-2009, 07:55 PM
Good luck at your new place Risk.

Clifford Gillmore
12-03-2009, 06:19 AM
DE Upper

Full dynamic warmup x 10 min

Young came and stole the comp bench when I was warming up! LOL, I just put the good bar and raised it up too. Prick.

Bench

Bar x 10
90 x 10
135 x 10
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

JM Press

90 x 10
110 x 10
110 x 10
110 x 10

CSR

Warm ups then,

2 plates x 10
2 plates x 10
2 plates x 10

Seated cable pullovers

7 x 10
7 x 10
7 x 10
7 x 10

Side laterals

??? x 16, 14


Shiiiiiiiiiiiiiiiiit... I reckon I could stand to eat like that.

Its good.


Good luck at your new place Risk.

Thanks Coke!

Clifford Gillmore
12-06-2009, 03:01 AM
ME Lower

Swkaaaaats

Giant cambered bar to box

bar x 10
135 x 10
180 x 5
225 x 3
270 x 1
315 x 1
360 x 1
+ Pro Briefs
405 x 1 cakeity cakeity PR

Was going to work up and add gear, but we had a comp on at the gym for the WPC/CAPO national push/pull (pull being a postal national). I helped ref and tried to help Steve out with his shirt before he got into his groove, with 2 attempts at a national record 125kg press at 67.5 (masters). George Okenov blew up a sweet 440 to qualify for the pro bench in March, then another 473 for kicks - passing on his third. Ryan Kenelly has been helping him with his geared training and even put his order for a SDP from HOP, nice guy!

Setting up the gym and setting a PR was enough for me today - but I could of comfortably had 500 in just briefs, I felt ****ing great. Alas, there is always next time :)



Was a fun day, I'm getting really surprised by the 67.5's - pulling well into the 200kgs, which means I really need to work at my tech. But it also means I must coach allright, haha.

LuNa
12-06-2009, 03:32 PM
Thanks, Luna. You will forever becalled Luna. How the hell am I supposed to pronuce that?! Attach a sound clip or something!

Hehe, i have had so much fun talking to aussies explaining to pronounce my name :p.

Good work here lately. I love your goals for 2010 as well. It will be good.

Clifford Gillmore
12-13-2009, 09:54 PM
Week off last week, feeling better about going into train. Last week I just wanted to sleep, thats it. sleep.



Oh, and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams .Hams and Turkeys. Turkeys and Hams .Hams and Turkeys. Turkeys and Hams .Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams. Hams and Turkeys. Turkeys and Hams.....Hams and Turkeys. Turkeys and Hams.Hams and Turkeys. Turkeys and Hams .Hams and Turkeys. Turkeys and Hams.Hams and Turkeys. Turkeys and Hams.Hams and Turkeys. Turkeys and Hams.Hams and Turkeys. Turkeys and HamsHams and Turkeys. Turkeys and Hams.Hams and Turkeys. Turkeys and HamsHams and Turkeys. Turkeys and HamsHams and Turkeys. Turkeys and Hams.Hams and Turkeys. Turkeys and Hams.Hams and Turkeys. Turkeys and Hams.Hams and Turkeys. Turkeys and Hams.HamsandturksHamsandturks.Hamsandturks.Hamsandturks.Hamsandturks.Hamsandturks.Hamsandturks.Hamsa ndturksHamsandturksHamsandturksHamsandturksHamsandturksHamsandturksHamsandturksturkishhamsturkishham sturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhams turkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamst urkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamstu rkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamstur kishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturk ishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturki shhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkis hhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkish hamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishh amsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishha msturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishham sturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhamsturkishhams handthandthandthandthandthandthandthandthandthandthandthandthandthandthathathathathathathathathathat hathathathathathathathathathathathathathathathathat.

-RL-
12-13-2009, 10:31 PM
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
You may be starting to lose it my good sir.:evillaugh::evillaugh::evillaugh:

tomv
12-14-2009, 02:29 AM
I could imagine as a Butcher it's going abso-****ing-lutely mental around this time of year. Enjoy the OT pay?

Joe Black
01-05-2010, 01:30 AM
Good job on the squats!!

Hey, what are your short term goals at the moment then? Do you have a comp lined up?

Clifford Gillmore
01-06-2010, 06:15 AM
ME Lower

Seemed like a good idea to get in a practice pulling, feeling good about them over the last 2 months or so - really working on form.

Worked upto a PR of 460 with a hitch, but I'll take it for now.


Then I did some GHR, mid back and some pull throughs. In and out in around 50 minutes.



^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
You may be starting to lose it my good sir.:evillaugh::evillaugh::evillaugh:

Yeah, I'm not a fan of Christmas work.


I could imagine as a Butcher it's going abso-****ing-lutely mental around this time of year. Enjoy the OT pay?

Twas. I ended up with around 4k for the Christmas+New years week, getting paid in cash was a bit of a joke though - Gets hard trying to shut my wallet.


Good job on the squats!!

Hey, what are your short term goals at the moment then? Do you have a comp lined up?

Thanks Dan! I'm going to do the Australian National as an amatuer. I'm looking for a 200/210/220 kg Squat, 155/160/170 kg bench and a 220/230/240 Deadlift. So, if I hit all openers it will be a 100kg + PR total.






Stick around folks, things might get interesting!

tomv
01-06-2010, 11:24 AM
Yeah, I'm not a fan of Christmas work.

Twas. I ended up with around 4k for the Christmas+New years week, getting paid in cash was a bit of a joke though - Gets hard trying to shut my wallet.


I could think of worse problems to have :P.

Clifford Gillmore
01-12-2010, 05:18 AM
ME Bench

Okay, So I got into the the untoucable METAL X-Type today without any help or assistance, sleeves are just perfect for my arms.

Went

bar x 10 x 2
135 x 10
180 x 5
225 x 3
Add Shirt
270
315
350/360r whatever it was. No touches, but the weights are locking out. 360 was a little rough. But I'd like to get into the 400 club soon.


I could think of worse problems to have :P.

Yeah, I went to lend a guy 20$ but I just kept pulling out $100's, I was angry - I think he felt my pain :)

Coke
01-13-2010, 04:05 AM
... 360 was a little rough. But I'd like to get into the 400 club soon.

You will get past the 400 mark, keep on it.

Geometheus
01-14-2010, 09:31 AM
nice journal ....
:lurk:
keeps reading ....

How long before your comp?

Sidior
01-14-2010, 09:34 AM
Metal X type? I don't think I have even heard of that shirt. Nice benching though champ, 400 club is within reach.

Clifford Gillmore
01-18-2010, 05:18 PM
Monday ME Bench

Warm ups, reps and stuff.

Ended up with 330 in the Metal shirt last night, it was around 42C so the elements are not with me. Did my workout then another crew came in and I did their workout which was 135+ band tension. I think I ended up with 135+ double light+double minis. I feel quite beat up haha.


I'm trying to get online a bit more, but I seem to be doing more and more crap around the house!



You will get past the 400 mark, keep on it.

Thanks coke :)


nice journal ....
:lurk:
keeps reading ....

How long before your comp?

I THINK the Pro/AM nationals is in August, no word on if my federation is putting an AM meet on before then. All that I know of is a pro bench in March, but the qualifier for that was 440.


Metal X type? I don't think I have even heard of that shirt. Nice benching though champ, 400 club is within reach.

Its an IPF shirt, stretchy back, small chest-plate. I can get it on/off my self, and my biggest carry-over has been over 130lbs :)



Thanks to the guys that lurk my journal waiting for something cool to happen!

LuNa
01-18-2010, 11:56 PM
Thanks to the guys that lurk my journal waiting for something cool to happen!

*waits*

Joe Black
04-08-2010, 01:59 AM
Where aaaaaaaaaaaaaaaaaaaaaaaaaare you?

Clifford Gillmore
04-22-2010, 05:59 AM
ME Bench

405lbs to 4 board
380 to 3 board.


Peace and love and good happiness stuff :)

Clifford Gillmore
04-23-2010, 05:04 AM
obdd31Q9PqA

Just a reminder.

Clifford Gillmore
04-25-2010, 02:26 AM
Wed DE

Bench + Chains


Sunday ME

3 - boards, upto 396 for 1 x 1 x 3

All crap. ALL CRAP. However, I'm playing with a bit more weight than I thought I was going to leading into this next comp. I really only planned to bench 308. In no small part due to the new crew I have started to train with, who's names and location shall be kept secret. :D

Clifford Gillmore
04-29-2010, 05:31 AM
Wednesday;

DE Bench

Bar x 20
90 x 10
135 x 3
135 + 2 Chains per side x 3
135 + 2 Chains per side x 3
135 + 2 Chains per side x 3
135 + 2 Chains per side x 3
135 + 2 Chains per side x 3
135 + 2 Chains per side x 3
180 + 2 Chains per side x 3 Little bit slow
135 + 2 Chains per side x 3
135 + 2 Chains per side x 3

My wrist/forearm has been giving me grief since I did the 440lbs rack lockouts on sunday, I've been casting my wrist the way the George showed me and it helped alot. Felt good to get the blood moving around in there.

DB presses

95's x 7
95's x 6
95's x 5

DiCenzo Rows x 15 x 3

Seated cable rows x 10 x 3

Pretty quick session, it was about 9pm when I got it so I had to rush it. I'm going to try and start keeping a more detailed log again, I have NO idea what I've been upto the last while :)

Clifford Gillmore
05-02-2010, 04:31 AM
ME Bench

Bit of waiting around today as I got to the gym about 15 minutes earlier than everyone else.

Dislocates

Bench

Bar x Alot
90 x 10
135 x 10
180 x 5
220 x 3

Add 3 - board

264 x 5
308 x 2

Add Metal X-Type

376 x 2 First good, second bad.

Down to 2 - board
376 x 2 First good, second miss? PR
376 x 2 Same

Down to one board

376 x 1 Good pause, didn't hold it at lock out though PR

Floor Press + Chains 135 x 10, 5, 7 then strip set chains

Key Press 3 sets, unknown reps.

Face pulls x 25, 12, 12


Done. Busy in the gym today, which is really strange for a sunday at 12pm.... Hopefully winter scares everyone else off, don't get me wrong I like to chat - but I really need to focus on ME days.

tomv
05-02-2010, 05:31 AM
Not training at Muscle Pit anymore, boofhead? Still over in Perth?

Clifford Gillmore
05-02-2010, 05:53 AM
Still training at Muscle Pit, Still in Perth ginger ninja.

tomv
05-02-2010, 07:28 AM
Don't hate, appreciate.

Clifford Gillmore
05-03-2010, 05:56 AM
Love you.

Did a quick rehab tonight, well about 1/2 an hour of pressing ultra wide with just the bar and some high rep band push downs. My front delts are beat to ****, probally from all of the unloading and deloading of plates on Sunday.

The gym is too ****ing busy on a monday night, I really hope some of the extra members payments go towards a new bench. Something with a nice 12" pad would be nice.

Clifford Gillmore
05-05-2010, 06:44 AM
DE Bench

Warm Ups

Bench

Bar x A billion
90 x 10
135 x 3
150 x 3 Close Grip
150 x 3 Close Grip
150 x 3 Close Grip
150 x 3 Medium Grip
150 x 3 Medium Grip
150 x 3 Medium Grip
150 x 3 Comp Grip
150 x 3 Comp Grip
150 x 3 Comp Grip

DB Bench

90's x 7
90's x 7 set PR
90's x 7 set PR

JM Press

60lbs I ended up with, after getting the form right.

CSR

Empty x 10
1 Plate x 10
2 Plates x 10
2 Plates x 10
2 Plates x 10

Rest Pause

Band Push downs

Mini band x 80

Face Pulls

1/4 stack x 25
3/4 stack x 10

Cross Body Curls

Who cares?




Feeling a little slow in the bench, in part due to my right elbow being a little tender. By the time I got to the wide grips I was warmed up, I may have to invest in some elbow sleeves. I think I could use a little more weight, but not much more. Hopefully this sundays session will yeild some good results, If I can get 376 to touch and I press it cleanly for a few singles I'll be happy.

Joe Black
05-06-2010, 12:57 AM
The gym is too ****ing busy on a monday night, I really hope some of the extra members payments go towards a new bench. Something with a nice 12" pad would be nice.

Monday is international bench day you know! Join in!!! ;)

Clifford Gillmore
05-09-2010, 03:59 AM
ME Bench

Bench

Bar x 20
90 x 10
135 x 10
180 x 5
220 x 5
270 x 1 PR, miss on the second. George had me do this, surprized me!

Add 3-board

308 x 2 Form was really bad with these, didn't keep tight or arch up
308 x 2 Slightly better

Add Metal X-Type
Add 2 - board

350 x 1

Add 1-board

363 x 1

Remove Boards

363 x 1 PR Needed to catch momentum of shirt
375 x miss

Floor Press

Bar + Quad minis x 10
135 + Quad minis x 6
135 + Quad minis x 6
135 + Quad minis x 6

Face Pulls

Half stack x 10
Half stack x 10
7/8 stack x 10

Two PRs in the same session, I'm not going to complain. I still feel like I should be able to do more, there is ALOT of things going wrong with my technique that shouldn't be happening. I'm going to spend alot of time on Wednesday working on flaring, arching and keeping my air.






Monday is international bench day you know! Join in!!! ;)

I hate international Bench Day.

Lones Green
05-09-2010, 07:17 AM
Nice benching dude

george okunev
05-09-2010, 05:06 PM
That was awsome work yesterday. I think 400 is on the cards for you this comp. You have been imrpoving out of sight every week.we'll see what 400 feels like next sunday.

Clifford Gillmore
05-10-2010, 06:03 AM
Monday Rehab

Sled press

66lbs x parking lot
3 plates + 66lbs x parking lot

Bench

Bar x lots
135 x 6
135 x 5

Foam Rolling

2 minutes

Feeling very good today, lower traps are aching though - I don't feel anywhere near as bad as I was last week, having said that I didn't do enough acc work either. I will make up for it on Wednesday. Tomorrow I will squat. There I said it. Seeing George put on his new deadlift suit has inspired me, I've been neglected alot of work that I could of been on top off.




Nice benching dude

Cheers my brother of the candy isle.


That was awsome work yesterday. I think 400 is on the cards for you this comp. You have been imrpoving out of sight every week.we'll see what 400 feels like next sunday.

Your an evil man George. I do 400, you do 600 :D

george okunev
05-10-2010, 08:03 AM
well this sunday is full range day so we will both get our openers in. Man if I can open with 600 that would be awsome. we'll see. Oh and it was unfair of to laught at me in my deadlift suit. I was a virgin squeeeezed for the very first time.

Clifford Gillmore
05-11-2010, 12:35 AM
Tuesday

MEish Lower

I said I would squat, so I did.

Full Dynamic Warmup x 5 min

Box Squat

Bar x bunch
135 x bunch
180 x 5

I added my briefs here, I just didn't feel comfortable and needed a little support. Worked well.

225 x 3ish?
275 x 1
308 x 1
352 x 1
396 x 1

Add Pro Squatter, straps down.

440 x no depth
440 x no depth
440 x no depth

I didn't bring garbage bags today and it took me about 1/2 an hour to get the damn suit on, plus my briefs weren't seated as far as they could be. It felt rather heavy too, my core is officially weak as hell.

GHR

Bw x 8
BW x 8
BW x 5

Reverse Hyper

I hate this thing, I fiddled and fiddled with it trying to get the right setting but It seems like it has been build for someone around 5' even. With short as hell legs. Its not a nice adjustable one either, is been built by some guy in a shed. Some guy called frank who thought he could have a go at it. BAH.



well this sunday is full range day so we will both get our openers in. Man if I can open with 600 that would be awsome. we'll see. Oh and it was unfair of to laught at me in my deadlift suit. I was a virgin squeeeezed for the very first time.

I take it back, I just about killed myself today getting my gear on, I think I nearly flipped the smith machine a few times....

Clifford Gillmore
05-13-2010, 04:29 AM
Wednesday

Speed bench. I used the manpon foam thing we have, (2" soft foam) to alliviate alot of the pain in my wrists and elbows in my left arm. Right arm is fine though?

Nothing remarkable, just a TON of volume. I was pretty sick afterwards.


Thursday

Rehab

Cross Body Curls

??? x 10
??? x 10
??? x 10

Then some sled walks then some sled pulls

parking lot x 4

I work on just benching with the bar for a bit to work out my timing for flaring.

Clifford Gillmore
05-14-2010, 06:34 AM
Friday

Rehab

Just had a quick session, Bec was watching the Tudors of DVD - I am not a fan. Did a bunch of GHR Abs, Standing Abs and kneeling band abs. Did some foam rolling and light benching (135 for a few singles) just working on getting the smallest ROM possible. If I can get it right I should be able to press with only around 5" of play haha.

Clifford Gillmore
05-16-2010, 02:27 AM
Sunday Bench

Terrible session.

Bench

Bar x A billion x 2
135 x 10ish
180 x 7
220 x 7 PR
264 x 1

Add 3 board

308 x 3
352 x miss

Add Metal X-Type

352 x 3

Add 2 board

374 x miss, strangely
396 x 1, like a rocket 20lbs PR

Remove 2 board

396 x miss, dumped towards face - right tricep had light pain
396 x miss, same again triceps didn't fire.

Then just a bunch of extensions to get some blood into my triceps. I was getting pretty angry after the session, so I went straight down to McDonalds for some needed nutrition. After thinking about it I've gone from barely locking out 396 to 2-boarding in a very short time span, so I'm pretty happy. A few things I think might of drained me this week;

1) Cold, just a little one but its sapped me.
2) not enough carbs, Bec and I are cooking ALOT more and we've mainly been focusing on Bec's weight loss - not enough potatoes.
3) My belt may have been one notch too tight.
4) My shirt collar needs to come down. I'm using an IPF shirt and I'm benching with an Arc, touching low and on my toes...

Big thanks to George today for pulling the 396's off me when I missed, I couldn't even press it back to him.

Clifford Gillmore
05-17-2010, 05:31 AM
Monday Rehab and GPP (NEW!!)

I'm finishing work an hour earlier on mondays now, so I get a chance to get a little bit of extra work in.

Sled Press

3/4 Plate x Parking lot
3/4 Plate x Parking lot
3/4 Plate x Parking lot
3/4 Plate x Parking lot
3/4 Plate x Parking lot

Sled Face Pull

3/4 Plate x Parking lot
3/4 Plate x Parking lot
3/4 Plate x Parking lot
3/4 Plate x Parking lot

Then for some STUPID reason I decided my GPP sucks.

Prowler, High bar

Sled x Parking Lot
Sled x Parking Lot
3 Plates x Parking Lot
3 Plates x Parking Lot
6 Plates x Parking Lot
6 Plates x Parking Lot

Just about died after that, it was good.

Then some light extensions for around 100-150 reps total.



Now enjoying a mildy pepperd scotch fillet with a sundried tomato and kalmata olive butter, yeah. Its that ****ing good.

tomv
05-17-2010, 06:06 AM
That steak sounds awesome and the prowler sounds terrible. But I still want to try both!

Clifford Gillmore
05-23-2010, 12:39 AM
Sorry, I havn't updated!

Tuesday

Speed Bench

Bar x 10 x 2
90 x 10
150 x 3 Add Manpon
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3

Then I got a sweet ass massage, upper-back and triceps. 1/2 hour for 20(Australian), got rid of the niggle on my tricep

Thursday

GPP

Prowler Push, High bar

Prowler x 2 laps
3 plates x 2 laps
7 plates x 3 laps
9 plates x 1 lap

Pulls

135 x 3
135 + Quad minis x 3
135 + Quads x 3
135 + Strong bands x 3
220 + strong bands x miss
220 + strong bands x 1
220 + strong bands x miss

Then some stretching and foam rolling

Saturday

Foam rolling and back traction x 10 minutes

Sunday

Benchies

Bar x lots x 2
90 x 10
135 x 10
175 x 6
220 x 4

Add 3 board

264 x 4?
308 x 3

Add Metal X-Type

352 x 3

Add 2 - board

374 x 1

Remove 2 - board

374 x 1 PR


Thats it until the comp now, lots of fluids and I'll start on the distilled water on Wednesday. 242 to 220 isn't that much, right? LOL. Hopefully the day goes 363 opener, 374 matched PR and then 385 PR. Huge props to George for coming down today to get my shirt setup, If I wasn't training with these guys I wouldn't be even CLOSE to 400lbs.



That steak sounds awesome and the prowler sounds terrible. But I still want to try both!

Chris Rodgers
05-23-2010, 11:37 AM
Then I got a sweet ass massage, upper-back and triceps. 1/2 hour for 20(Australian), got rid of the niggle on my tricep



After the ass massage did you get a happy ending? I hope it was a female masseuse!

george okunev
05-23-2010, 08:04 PM
it was a female and no happy ending for her.

I reckon on the day go with your first 2 lifts than go for 400lbs on your third. You know that you can do the first two weights easy enough. 400 is what you are after so go for broke on your third.

Joe Black
05-25-2010, 01:23 AM
Man, I'm rooting for you to hit that 400..

Dropping your weight by 20lbs? :eek:

Clifford Gillmore
05-29-2010, 03:45 PM
Meet Day

Well its 5:30AM now and I'm up, stupid body clock. So I sodium loaded, then did the 10L of distilled water a day for 3 days then cut the water out on Friday. That got me down to around 240, after all BMs, hot showers, sleeping in 3 layers of sweats and 30 minutes of cardio the lowest I could get to was 229.8. I'm a little dissappointed that I gave up so easily but that was all I had left to give :) I'm getting up to 250 now so my shirt should be fine.

I did get my masseuse to release the knots in my front delts, this girl can make a man cry - I just know it! The delts get so much work as stabalizers that they can be a huge problem. My sub scaps are too muscular for her to stretch though, thats from work.

I've got my flights and hotels booked for Nationals now, so I'm going to start full power training again. I should easily get my goals of 484/440/500 @ 242 But, lets get this day out of the way first :)


After the ass massage did you get a happy ending? I hope it was a female masseuse!

I do enjoy a nice ass massage.


it was a female and no happy ending for her.


I reckon on the day go with your first 2 lifts than go for 400lbs on your third. You know that you can do the first two weights easy enough. 400 is what you are after so go for broke on your third.

Agreed.


Man, I'm rooting for you to hit that 400..

Dropping your weight by 20lbs? :eek:

I came close Dan, if I sodium loaded MORE for longer and look a GOOD thermogenic I'd have done it. I took dandilion root as a last resort on friday after noon and 3600mg had NO effect, neither did 4000mg of Asorbic acid. Oh well, Its a learning process :)

Clifford Gillmore
05-31-2010, 06:45 AM
Yesterday went

363.22 3 white lights, staggered to lockout 65lbs comp PR
385 x miss, I'm not sure what happened with that one. Half way up an lost support in the shirt, couldn't quite lock it out.
385 x miss, took the bar too low.

Happy with the PR and the weeks leading up to it! I'm very happy that I have bought my bench up a little, its a been a good motivator to bring all of my other lifts up. Thanks to big George and Mr. World Lui Dennis Micheal for handing off to me.

Clifford Gillmore
05-31-2010, 06:54 AM
Monday ME Lower

First day back into Full Power.

Warm ups

Cambered Bar

Warm ups then;

220 x 5 Add Briefs
264 x 2 or 3
308 x 2
352 x 1
396 x 1
440 x 1 Add wraps matched PR

GHR x 4 sets

Back Raise 28kg KB x 3 sets

Standing abs 3 sets.


Good first session with Steve as we get ready for Nationals. Steve got a solid 66lbs PR today with a LOT left in the tank, I'm going to have to work my ass off to out squat him. And he weighs 60lbs less than me!

Clifford Gillmore
06-01-2010, 02:30 AM
Jumped in today for a quickee


Barbell bench

Bar x 10

Crazy Bench

2 kbs with mini bands x lots x 2 sets
4 kbs with mini and pro-bands x 3 reps x 2 sets
2kbs with minis x 1 set

135 x 5 no kbs,

The crazy bench was good, the straight bar bench actually really hurt my elbows/tricep. Interesting. Reverse band benching tomorrow, I'll keep it light depending on how I feel.

Clifford Gillmore
06-02-2010, 07:21 AM
ME Bench

Yes, three days after a meet.

Close Grip Bench

Bar + dbl minis x 10ish
90 + dbl minis x 10
135 + dbl minis x 5
180 + dbl minis x 2?
220 + dbl minis x miss
198 + dbl minis x 1
210 + dbl minis x miss
180 + dbl minis x 3

4-board

180 x 10
220 x 6
220 x 5
220 x 5

CSR

2 plates x 40 reps total between 4 sets

Face pulls

3 sets

Torsonator

3 sets


Another good session, elbows and triceps have no noticable pain. Close grips were ALOT weaker than I thought they were going to be, weakness is a good thing.

george okunev
06-02-2010, 04:48 PM
Nice to see you back in the gym so soon after the comp. Way to go on the comp pr by the way. I think your nerves got in the way of you doing a bigger weight. Next time we'll see you get another 30-40lbs pb for sure. I am still beat up. Will be in today for some leg work. I will have the metal shirt with me today and sunday if I dont see you. Borrow it and see how it works for you. If it suits you I am happy to sell it. See you soon bro.

Clifford Gillmore
06-03-2010, 05:47 AM
Thanks for the kind words George, I'm not going to make excuses for not benching what I should have. I will just get stronger. I wanted to get in today to have a look at the shirt but I had my son to look after, I'll definately be in sunday. I'll be in tomorrow night too around 7pm.


I've got some interesting ME movements lined up by Mr. Bell for Steve that are going to kick my ass, 2-boards with the monster minis should be interesting :o...

george okunev
06-03-2010, 04:49 PM
The shirt is in my locker. feel free to grab it on have a play on sunday. Are you still going to train with us on sundays? I do recall you were saying that you might switch your days around.

Clifford Gillmore
06-04-2010, 08:04 AM
DE Lower

Light dynamic warm up.

Cambered Bar to LOW box

Bar x 10 x 2
135 + average bands x 2
180 + average bands x 2 Briefs on
225 + average bands x 2
225 + average bands x 2
225 + average bands x 2
225 + average bands x 2
225 + average bands x 2
225 + average bands x 2
225 + average bands x 2
225 + average bands x 2
225 + average bands x 2
225 + average bands x 2

Steve made me get my stance out wide, my toes were just about touching the mono lift. It was quite good. Bands were also around both band pegs, so the tension was quite good.

Speed Rack Pulls

Pin 2

135 + Quad minis x 1
225 + Quad minis x 1
225 + Quad minis x 1
225 + Quad minis x 1
225 + Quad minis x 1
225 + Quad minis x 1

GHR

BW x 10
BW x 10
BW x 10
BW x 10

Reverse Hyper

3pps x 3 sets

Standing Abs

3 sets


The shirt is in my locker. feel free to grab it on have a play on sunday. Are you still going to train with us on sundays? I do recall you were saying that you might switch your days around.

Cool, I'm interested to see how it goes!

I'm still going to Bench on Sunday, Steve wants to DE bench on Sundays and I still want to do heavy shirted lock out work before speed bench. I'll figure it out, I still want to train with you guys + help you out with the new shirt!

Clifford Gillmore
06-06-2010, 01:16 AM
DE Bench

Bar x 10
130 x 10
225 x 4

Add 4 board
308 x 5
352 x4

Add Metal Mystical Bash.

396 x 4
396 x 4
396 x 4

The Bash is nice, easy to put on and set. There isn't much support at 4 board, we will see what happens when it goes down in boards.

Speed Bench

135 + 2 Chains per side x 5
135 + 2 Chains per side x 5
135 + 2 Chains per side x 5
135 + 2 Chains per side x 5
135 + 2 Chains per side x 5
135 + 2 Chains per side x 5
135 + 2 Chains per side x 5
135 + 2 Chains per side x 5
135 + 2 Chains per side x 5

KB Extensions

20kg x 10 x 3

CSR

3 sets

Standing Abs

3 sets

george okunev
06-06-2010, 07:05 AM
Awsome work today. the 396 looked easy. Next week i think we will need to go to 3 boards and see if we can get you past 400.

Clifford Gillmore
06-22-2010, 10:57 PM
Sorry journal, been neglecting you. Its been hard trying to remember these workouts, I've been VERY ****ing ill. I've got some funky cellulitis going on at the moment in both legs that I've just been told is a kind of a huge deal by my Doc. I may be in hospital tomorrow. ****.

Anyway, some lifts as I remember them

Straight bar 4 chains per side I think I did 360? Low box
Giant Cambered Bar 440 x 1 Briefs medium box
SSB 440 x 1 straps down. Missed on first attempt off box, medium box Good for more. Straps down
Thats all can remember for lower

Upper;
Minis 200lbs x 1
monster minis + 2 board 220lbs x 1
2 Chains per side + 200 x 2


Still using the Metal X-type after taking 308 to the belly in the Mystical bash, I may try one of George's Super Katana's tonight but I don't want to **** with anything TOO much before Nationals. Still not decided if I should use briefs and suit or just suit for nationals. Suit only will net me 500lbs with the straps up, but I still havn't gotten to depth with the brief/suit combo. I will see.

Benching tonight, shirted benching after about 3 weeks! Wooo!