Arrogantly Opposing Reality

[Clifford Gillmore]

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]

Some hefty goals there buddy, I am looking forward to seeing your progress!

[Clifford Gillmore]

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]

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]

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

[tomv]

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

[Lones Green]

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

[LuNa]

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

[Clifford Gillmore]

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]

PM Session

Leg Curls - Ankle Weights - 150 reps

Good Mornings - Average Bands - 30 reps.

[Chris Rodgers]

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

[Sidior]

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

[Coke]

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

[Clifford Gillmore]

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]

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.

[Stumprrp]

really strong workout

[Clifford Gillmore]

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.

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]

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]

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]

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

[Clifford Gillmore]

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]

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]

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]

nice DE stuff

[Clifford Gillmore]

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!