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Author Topic: SuperSi's Journal  (Read 497391 times)
SuperSi
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« on: October 26, 2011, 05:32:37 PM »

I've done a Journal on here previously, which proved useful motivation wise. I had a specific goal on that occassion, whereas a distinct goal is somewhat absent at present. I doubt anyone will be overly interested, but I'm going to post up my sessions nonetheless.

I last competed at the NPA SW in 2009, coming third in the heavies (well, 2nd if you don't count the guy in 1st who subsequently failed his poly'). I've previously competed in the NPA and BNBF.

In the last 2 years I've broken my ankle and prolapsed a...disc in my back. My current goal is as vague as retaining some size and strength.

Below are a few comp/pre comp from 2006 & 2009. I'm keen to get back into that sort of shape...well, better shape really. Monbeef rightly pointed out to me that the UKBFF Classics or the UKDFBA classes would suit me fairly well - food for thought.


2006:





2009:







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SuperSi
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« Reply #1 on: October 26, 2011, 05:47:11 PM »

This week is the first week I've fully incorporated weights into my training in at least 8 months. The last 8 months has primarily been spent boxing, running and swimming with the odd weights session.

I haven't deadlifted/squatted in the 8 months since injuring my back. I got up to a 295kg dead pre-injury...I'd like that again (+5kg!), but won't push it, due to my previous back injury.

Monday: Back

Deads: 140kg x 10; 180kg x 5; 220kg x 1; 180kg x 5; 140kg x 10 (pretty easy, none to failure. Ok for first session back).
One Arm Row: 3 x 15 @ 50kg
Pull Ups: 5 x 10 @ BW
Seated Row: 3 x 10 @ 90kg (strange machine, with an odd ROM)
Face pull with rope on cable machine: 3 x 12 @ ?

The above was at lunch; I went for a 40length swim with my missus in the evening: 4 x 10 length intervals.

Tuesday: Arms

Seated Db Curl: 20kg x 15; 3 x 10 @ 25kg
Preacher Machine: 3 x 10 @ ?
Hammer: 3 x 8 @ 30kg
CGBP: 80kg x 12; 85kg x 8,5; 80kg x 10 (Gutted, was up to 120kg on these pre-injury. Oh well.)
One Arm DB Ext: 3 x 12 @ 17.5kg
Dips: BW x loads

Weds: Legs

Squats: 3 x 10 @ 100kg; 110kg x 5; 120kg x 3 (none to failure, easing back in)
Leg Press Machine: 3 x 10 @ ?
Leg Ex: 3 x 10 @ ?
Lying Leg Curl: 3 x 6 @ ?
Lunges: 2 x 10 @ 20kg

May go for a swim later...probably not. That is all.


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SuperSi
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« Reply #2 on: October 26, 2011, 05:54:23 PM »

Thanks, Dean  Smiley . I'll certainly be adopting a 'let it happen' philosophy.

I'm pleased you made the comment re: balance; I was told at my last competition that I have "balance issues."
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Alex
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« Reply #3 on: October 26, 2011, 06:52:14 PM »

Mate every time you journal it you make me sick with your lifts !!! 295 deadlift, 120 cgbp tosser  Grin

Motivational to hear about you lifting like this,

Note to self, must try harder ...
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SCOTTGALTON
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« Reply #4 on: October 26, 2011, 08:37:35 PM »

welcome back Si. Congrates on your new career. I got the job at CLF in the end Wink
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Toby
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« Reply #5 on: October 26, 2011, 09:09:37 PM »

Superb physique, great condition with a lot of mass, shredded.

Gonna enjoy this
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SuperSi
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« Reply #6 on: October 27, 2011, 09:22:33 AM »

Mate every time you journal it you make me sick with your lifts !!! 295 deadlift, 120 cgbp tosser  Grin

Motivational to hear about you lifting like this,

Note to self, must try harder ...

Cheers, bud. I'm not lifting like that anymore though, so it's irrelevant. You're only as good as your last game, and all that.

welcome back Si. Congrates on your new career. I got the job at CLF in the end Wink


Thanks, Scott. Congratulations on your bodybuilding achievements this year and the CLF job; what is your exact role? I hope you're enjoying a break from all that comes with a long diet?


I do, notably when I'm *issed  Grin

I can relate to that...and I'll be sure to reacquaint myself with balance issues tomorrow night!

Superb physique, great condition with a lot of mass, shredded.

Gonna enjoy this

Thank you, Toby. If I compete again, I definitely need more mass & better condition. Are you competing again next year?
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Toby
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« Reply #7 on: October 27, 2011, 09:41:13 AM »

Yeah I am just gonna keep going now. First year was a mixed bag, I am probably 60 ish per cent what I needed to be so working hard from now. Planning on competing in probably five or six shows (and hopefully a couple finals lol)
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SuperSi
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« Reply #8 on: October 27, 2011, 09:45:23 AM »

Yeah I am just gonna keep going now. First year was a mixed bag, I am probably 60 ish per cent what I needed to be so working hard from now. Planning on competing in probably five or six shows (and hopefully a couple finals lol)

Have you got a plan as to what you think you need to work on? Good man - I've never been able to do a 'season' as such. Fair play to those that do  Smiley .
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Toby
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« Reply #9 on: October 27, 2011, 10:12:34 AM »


Have you got a plan as to what you think you need to work on?

Alot lol! All over improvements are needed and I am very excited about how it will all come together  Grin
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SuperSi
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« Reply #10 on: October 27, 2011, 03:27:40 PM »

Alot lol! All over improvements are needed and I am very excited about how it will all come together  Grin

Good to hear you're enthusiastic about it  Smiley .

Today: Chest + Abs/Calves

Inc Db Press: 45kg x 9,6,4; 40kg x 10
Bench: 90kg x 8,6,4 (drop to 60kg x 12)
Inc Db Flyes: 3 x 10 @ 25kg (last set was superset with pressups to failure)

5x2mins on heavy bag followed by:
Circuit of 10 x same 5-7punch combo/10 sit ups/10 press ups/10 obliques/10 squat jumps/10 reverse curls/sprint to other side of wrestling mat and back/10 x reverse curls.
Rest 1 min & repeat with different punch combo at beginning.
Repeated a total of 5 times.

Seated Calf Raise: 60kg x 20; 2 x 12 @ 70kg
Some rotator cuff work

An ok session. The pressing was p**s poor; the top ROM was difficult, probably due to tri's still being tired from Tues night.

On the plus side, the combo's were coming off well on the heavy bag. The best seemed to be: Jab, slip, double jab, slip, right to the body, left to the body, left to the head, right hook.
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Monbeef
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« Reply #11 on: October 27, 2011, 08:10:07 PM »

Welcome back to the iron, Si. Good to have your journals back. Your lifts will be back up in no time. Coming back from that time spent on cardio and cross fit, you'll probably recomp well if you eat clean in decent quantity and train for strength and pump at your usual volume. Probably get some size and cuts all at once.

Did you do any grappling? Or only boxing?
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SCOTTGALTON
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« Reply #12 on: October 27, 2011, 08:52:54 PM »

Hi Si at CLF i'm on the sports nutrition team. So I have my own accounts which I manage and help people with orders, advice etc
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Monbeef
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« Reply #13 on: October 28, 2011, 05:17:20 AM »

What's CLF, Scott?
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SCOTTGALTON
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« Reply #14 on: October 28, 2011, 07:39:25 AM »

Hello Mon Clf disribution are the largest health food and sports nutrition wholesaler in the Uk and I'm lucky enough to be part of it Grin
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