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Thread: Tom183's Journal

  1. #1026
    Senior Member tom183's Avatar
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    Thanks Brian, Hayden and Terry.

    Where did you fail at on the 342?
    Right off the chest. I slipped up technique-wise and brought the bar down a little high.
    Last edited by tom183; 11-19-2012 at 05:55 AM.

  2. #1027
    Senior Member tom183's Avatar
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    19/11/12 AM
    233.8 lbs

    Standing Cable Hip Adduction

    1 plate x 10
    2 plates x 10
    2 plates x 10

    Lunge (front foot elevated ~3 inches)

    BWx10
    BWx10

    Goblet Squat

    BW+28x10
    BW+28x10



    Just testing out the groin and encouraging some bloodflow to the area. Upper body push/pull tonight.
    Last edited by tom183; 11-18-2012 at 11:14 PM.

  3. #1028
    WBB Team Captain Coke's Avatar
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    Sensible way to be working around the plight, wish you well guy.

  4. #1029
    Senior Member tom183's Avatar
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    Thanks Terry.

  5. #1030
    Senior Member tom183's Avatar
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    19/11/12 PM
    234.1 lbs

    Lat Pulldown (close neutral grip)

    11 plates x 8
    15 plates x 5
    18 plates+6 lbs x 2
    20 plates+14 lbs x 12
    20 plates+14 lbs x 12

    Smith Machine Zydrunas Press

    25 per side x 8
    41 per side x 5
    52 per side x 2
    70 per side x 10
    70 per side x 10

    Chin-up (rotating handles)

    some rack chins as a warm up then;
    BWx8
    BWx8
    BWx6

    Arnold Press

    33x6
    50x3
    66x9
    66x9

    Lat Pulldown (wide overhand grip)

    7 plates x 6
    11 plates x 3
    16 plates x 12
    16 plates x 12

    L Lateral Raise

    15x6
    33x12
    33x12

    EZ Bar Curl

    44x6
    99x8 drop set to 66x8 drop set to 44x10

    Swiss Ball Crunch

    BWx6
    BW+22x20
    BW+22x20

  6. #1031
    WBB Team Captain Coke's Avatar
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    Wow man, covered a lot of ground.

  7. #1032
    Goals (kg) 272.5/165/305 HJP's Avatar
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    That groin feel all good with the bit of blood flow? Feeling any better?
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  8. #1033
    Senior Member tom183's Avatar
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    Thanks Terry.

    That groin feel all good with the bit of blood flow? Feeling any better?
    Some improvement, man. Not as much as I had hoped for though. Just have to be patient I guess.
    Last edited by tom183; 11-21-2012 at 02:49 PM.

  9. #1034
    Senior Member tom183's Avatar
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    21/11/12
    234.2 lbs

    Leg Extension

    9 plates x 8
    12 plates x 5
    16 plates x 2
    20 plates x 17
    20 plates x 17

    Seated Leg Curl

    8 plates x 8
    11 plates x 5
    14 plates x 2
    18 plates+6 lbs x 15
    18 plates+6 lbs x 15

    Dips

    BWx5
    BWx5
    against a doubled mini band
    BWx2
    against a doubled micro mini and a doubled monster mini
    BWx12
    BWx12

    Cable Pull Through

    7 plates x 6
    10 plates x 3
    14 plates x 12
    14 plates x 12

    Triceps Cable Pressdown (straight bar)

    7 plates x 6
    11 plates x 3
    15 plates x 18
    15 plates x 18

    Standing Single Leg Calf Raise (from a 5 inch block)

    BWx6
    BW+50x3
    BW+116x9
    BW+116x9

    Overhead Triceps Cable Extension (rope)

    7 plates x 6
    11 plates x 3
    15 plates x 10
    15 plates x 9 drop set to 10 plates x 8

  10. #1035
    WBB Team Captain Coke's Avatar
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    On a real nice roll Tom, make no mistake.

  11. #1036
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Wow that was a marathon session!! Lots of work in there.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  12. #1037
    Senior Member tom183's Avatar
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    Thanks Terry and Hayden.

  13. #1038
    Senior Member tom183's Avatar
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    26/11/12
    233.4 lbs

    Bench Press

    132x8
    160x6
    193x4
    220x2
    226+40 chains x3
    226+60 chains x3
    226+79 chains x3
    reactive slingshot
    226+99 chains x3
    original slingshot
    243+99 chains x3

    Bent Over Row (overhand grip)

    143x8
    209x5
    248x2
    300x10
    300x10

    Incline Dumbell Bench Press (~30 degrees)

    50x6
    72x3
    103x9
    103x8

    Kneeling Single Arm Cable Row

    13 plates x 6
    17 plates x 3
    17 plates+50lbs x 12
    17 plates+50lbs x 12

    Low to High Cable Crossover

    3 plates x 5
    6 plates x 8
    6 plates x 8

    Single Arm Cable Bent Over Row

    10 plates x 6
    14 plates x 3
    17 plates+11 lbs x 12
    17 plates+11 lbs x 12
    Last edited by tom183; 11-26-2012 at 07:43 AM.

  14. #1039
    THE 800 QUEST NickAus's Avatar
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    Real strong work!!

    Im enjoying the powerbuilding style work myself right now.

    Well done Tom!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #1040
    WBB Team Captain Coke's Avatar
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    Huge chest and back day bro.

  16. #1041
    Senior Member tom183's Avatar
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    Thanks Nick and Terry.

  17. #1042
    Senior Member tom183's Avatar
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    28/11/12
    233.8 lbs

    Trap Bar Deadlift

    138x5
    204x5
    270x3
    314x3
    358x1
    386x1
    413x5

    Leg Extension

    10 plates x 6
    15 plates x 3
    20 plates+6lbs x 17
    20 plates+6lbs x 17

    Calf Raise (using leg press)

    10 plates x 8
    15 plates x 5
    20 plates x 2
    20 plates+44lbs x 9
    20 plates+44lbs x 9

    45 Degree Side Bend

    BWx3
    BW+22x3
    BW+55x10
    BW+55x10



    Finished with some grip work using first a trainer then a number 1 Captains of Crush gripper.

    Groin is feeling pretty good and handled the trap bar deadlifts without any issue. Might re-introduce (light) squats next lower session.
    Last edited by tom183; 11-28-2012 at 05:43 AM.

  18. #1043
    WBB Team Captain Coke's Avatar
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    Wow dude, you into the grip work too these days, lol.

  19. #1044
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Good to hear the groin is starting to improve. That grip work is contagious I see!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  20. #1045
    JERSEY IRON Brian C's Avatar
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    Nice looking week of training Tom. Good to hear the groin is improving!
    JERSEY IRON POWERLIFTING
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    Best meet lifts @198 875/585/630
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    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  21. #1046
    Senior Member tom183's Avatar
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    Thanks Terry, Hayden and Brian.

  22. #1047
    Senior Member tom183's Avatar
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    03/12/12
    233.0 lbs

    Neutral Grip Chin Up

    some rack chins as a warm up, then;
    BW+34x5
    BW+34x5
    BW+34x5

    Seated Dumbell OHP

    50x8
    61x5
    73x2
    94x8
    73x13

    Chin Up

    some rack chins as a warm up, then;
    BWx9
    BWx9
    BWx8

    Military Press

    88x6
    132x3
    171x6
    171x5

    Standing Straight Arm Pulldown

    8 plates x 6
    12 plates x 3
    16 plates x 12
    16 plates x 12 drop set to 11 plates x 11

    Cable Lateral Raise

    1 plate x 5
    3 plates x 15
    3 plates x 15

    EZ Bar Curl

    46x5
    79x15

  23. #1048
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Killer work on the upper body there! Plenty of volume
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  24. #1049
    Senior Member tom183's Avatar
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    Thanks Hayden.

  25. #1050
    Senior Member tom183's Avatar
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    05/12/12
    232.9 lbs

    Dips

    BWx5
    BWx5
    BW+24x2
    BW+55x14
    BW+55x14

    Squat

    132x8
    132x8
    132x8

    Close Grip 3 Board Bench Press

    132x6
    176x3
    209x8
    209x8

    Standing Single Leg Calf Raise (from a 5 inch block)

    BWx6
    BW+33x3
    BW+116x9
    BW+116x9

    Triceps Cable Pressdown (straight bar)

    8 plates x 6
    12 plates x 3
    16 plates x 16
    16 plates x 15

    Leg Extension

    10 plates x 6
    15 plates x 3
    20 plates+11 lbs x 17
    20 plates+11 lbs x 17

    Seated Leg Curl

    9 plates x 6
    14 plates x 3
    19 plates x 15
    19 plates x 15

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