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Author Topic: The Bull's journey back to the stage- operation improve everything!  (Read 35364 times)
thebull
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"What we do in life, echos in eternity"


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« on: October 18, 2016, 10:13:40 PM »

Hi everyone. Been a while since I kept a blog on here but seeing many faces and being involved in the UKDFBA Britain and qualifiers reminded me of how much I enjoyed this and the general community it brings. So I'm going to get back to the habits of old and develop a mild compulsion to post workouts and check "the forums" in my lunch time!

Firstly the Britain I have posted about else where but it really was a superb experience I'd recommend to anyone. Great running and venue. Am stoked with my fifth place finish, which sounds a bit odd if your dying desire is to win but I'm more of a realist and to achieve that with what I've got to work with currently far surpassed what I thought I could achieve this year. My goal was to get some shreds in my glutes and hams for the first time and see where it took me. Was also a real pleasure to get some shots with big Sam Watt. In terms of measuring progress I was very happy with my upper body developments although still have a lot of work to do.

I'm a big believer in metabolic building and would account some of my improvement to eating more calories this year (by the end of the diet I was 500 up on last prep).

Anyway current goals:
-upper body specifically delts, arm, and back development
-develop metabolic capacity to eat even more next time
-reverse diet slowly and not to surpass 15-20lbs of stage weight
-squat bench and deadlift all the weights....seriously though this offseason is like to hit a 200kg squat, 270 deadlift and 130 bench but we shall see

Current training split is based on the use of daily undulating periodisation (guess where I draw inspiration from!)
Monday: five a side footie indoors or hiit cv
Tuesday: upper body with deadlift hypertrophy  focus 3-4 x 8-12  and close grip bench 4 x 8-12 as prime movers
Weds: lower body front squat focus 5 x 5 prime mover
Thursday upper body bench 4 x 8-12 and deadlift heavy 5 x 5 as prime movers
Friday off or cv
Saturday lower body squat 3-4 x 8-12 and Romanian deadlift 3 x 6-8 as prime movers
Sunday: upper body bench 5 x 5 as prime mover

Will add assistance as I log the workouts. Will play around and see what fits best

Last two nights post show inhave just done push pull workouts.
Tonight's was pull:

1) deadlift 170 x 8,8,8 rate of perceived exertion 8 (rpe)
2) lat pulldown pin 13 x 12,12,10,10 rpe 9
3) incline bench row with 2 dumbbells: 35kg x 10,10,10,10 rpe 9
4) barbell curl: 25 x 12; 35lb x 12,12,12 rpe 8
5) seated rear delt bent lateral: 10kg x 15,15,15

Lovely stuff

Current rebound macros:
Protein: 230
Carbs: 385
Fat: 70

This is on training days and less on non training

Very motivated for the future now. I will look to compete in 2018 most likely. I wasn't going to compete this year but I got into my standard yearly cut and was close enough to show shape to keep dieting and so glad I did it. Future competition goal? Really not sure, long term goal was to be a top 5 contender at the British finals. I don't really like setting placing goals as you lose sight of the things you can and cannot control. So for now the goal is to get onstage in a few years just better.

Let the journey continue!
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ben-howard
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« Reply #1 on: October 19, 2016, 05:35:12 AM »

Looks a fantastic plan and I look forward to following!
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thebull
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"What we do in life, echos in eternity"


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« Reply #2 on: October 19, 2016, 08:21:12 AM »

Looks a fantastic plan and I look forward to following!

I'm just copying you now pal! Thanks for dropping in and will save my questions for your journal!
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Maveric Matt
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« Reply #3 on: October 19, 2016, 09:54:45 AM »

Great to see the 'blogging Bull returning! Great catching up again at the weekend too  Smiley

I'm with you on the long term goals, I see it as like a hurdle race - the one directly in front of you is the most important.
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SuperSi
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« Reply #4 on: October 19, 2016, 05:36:12 PM »

Congrats on a great season, mate. You look to have made some real improvements from the pics I've seen.

Really good to see you back journaling too!
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thebull
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"What we do in life, echos in eternity"


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« Reply #5 on: October 19, 2016, 05:53:41 PM »

Great to see the 'blogging Bull returning! Great catching up again at the weekend too  Smiley

I'm with you on the long term goals, I see it as like a hurdle race - the one directly in front of you is the most important.

Will be checking in on yours regularly matt, i remember reading how you stay very close to comp shape year round and it really got me focussed on the 12 months/ 24/7 mindset rather than just in season and "out of season"
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thebull
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"What we do in life, echos in eternity"


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« Reply #6 on: October 19, 2016, 05:54:24 PM »

Congrats on a great season, mate. You look to have made some real improvements from the pics I've seen.

Really good to see you back journaling too!

Delighted with the progress and results mate, still smiling and very excited to see what I can do in the future!
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Nic
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« Reply #7 on: October 19, 2016, 06:49:34 PM »

Great to see you journaling again Bully - I'll follow with interest Smiley Good to see you Sunday too even though it was v brief.
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Rossdog
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« Reply #8 on: October 19, 2016, 07:26:24 PM »

Brilliant return to stage this season pal and looking forward to reading your journal with great interest !


Sent from my iPhone using Tapatalk
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thebull
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"What we do in life, echos in eternity"


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« Reply #9 on: October 19, 2016, 10:10:13 PM »

Hey nic- yeah sorry brief but great to see you onstage again! Hope we can catch up at a meet soon.

Thanks Rossi mate got a lot of hard work ahead and good rating!

Put a load of pics of the day on my Facebook if anyone interested
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thebull
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"What we do in life, echos in eternity"


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« Reply #10 on: October 20, 2016, 12:30:40 AM »

Rushed a quad sessions tonight as late from work but all good

1) front squats underhook grip no belt: 90 x 5,5,5,5,5 rpe 7
2) single leg squat machine 4 plates x 15,15,15
3) single calf raise 4 plates x 8,8,8,8,8

Simples and been working away at this front squat a while. It's now pretty comfortable with no belt which I'm happy with and really like the movement. This workout was added just to give some extra volume as often on my other leg day by the time I finish squats the assistance works a bit lack lustre!

Onto tomorrow with deadlifts, bench, pull ups, flys, rows, laterals, curls and extensions on the menu.

Very nice to train with energy!!!!
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felix
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« Reply #11 on: October 20, 2016, 01:04:59 AM »

Well done on your placing at the Finals Pete you look in excellent shape in the photos and video clips I have seen from the show.
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thebull
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"What we do in life, echos in eternity"


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« Reply #12 on: October 20, 2016, 08:13:28 PM »

Well done on your placing at the Finals Pete you look in excellent shape in the photos and video clips I have seen from the show.

Thank you felix hope you are well mate long time no see! Will you be competing any time soon?

Upper body tonight with a rushed session (gym shuts at 8 at the mo). Deadlifts have felt really heavy as I've lost weight through the prep. Was about 87kg first thing on Saturday and whenever I dip below 90 that's when physics are against me and don't lift so well. Still enjoyed this one, basic lifts for volume.

Deadlift 3 x 3@ 195 x 3,3,4 rpe 9
Bench 3 x 10 83kg x 10,8,8 rpe 8
Pull up 4 x 12 bw x 12,10,12,12,12 rpe 8
Lateral 10 x 15; 12 x 12,12,12
Overhead db extension 30kg x 15,15,15
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felix
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« Reply #13 on: October 22, 2016, 02:12:58 AM »

Well done on your placing at the Finals Pete you look in excellent shape in the photos and video clips I have seen from the show.

Thank you felix hope you are well mate long time no see! Will you be competing any time soon?

Upper body tonight with a rushed session (gym shuts at 8 at the mo). Deadlifts have felt really heavy as I've lost weight through the prep. Was about 87kg first thing on Saturday and whenever I dip below 90 that's when physics are against me and don't lift so well. Still enjoyed this one, basic lifts for volume.

Deadlift 3 x 3@ 195 x 3,3,4 rpe 9
Bench 3 x 10 83kg x 10,8,8 rpe 8
Pull up 4 x 12 bw x 12,10,12,12,12 rpe 8
Lateral 10 x 15; 12 x 12,12,12
Overhead db extension 30kg x 15,15,15

It has been a long time Pete I can remember seeing you competing as a Junior it must have been 2007 I think. I am dieting at the minute I am going to do a local show in 5 weeks time.
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thebull
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"What we do in life, echos in eternity"


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« Reply #14 on: October 22, 2016, 05:05:34 PM »

Well done on your placing at the Finals Pete you look in excellent shape in the photos and video clips I have seen from the show.

Thank you felix hope you are well mate long time no see! Will you be competing any time soon?

Upper body tonight with a rushed session (gym shuts at 8 at the mo). Deadlifts have felt really heavy as I've lost weight through the prep. Was about 87kg first thing on Saturday and whenever I dip below 90 that's when physics are against me and don't lift so well. Still enjoyed this one, basic lifts for volume.

Deadlift 3 x 3@ 195 x 3,3,4 rpe 9
Bench 3 x 10 83kg x 10,8,8 rpe 8
Pull up 4 x 12 bw x 12,10,12,12,12 rpe 8
Lateral 10 x 15; 12 x 12,12,12
Overhead db extension 30kg x 15,15,15

It has been a long time Pete I can remember seeing you competing as a Junior it must have been 2007 I think. I am dieting at the minute I am going to do a local show in 5 weeks time.

Look forward to seeing you mate bet you are shredded?!

Today's session was lower body. But more of a hamstring focus with calves to balance my quads. Love a leg day and cannot tell you how good it feels to not train feeling like a zombie!

Saturday 22/10 in shape
Saturday: lower squat hyper dead hyper
Squat: 4 x 8-12 70% DUP max 130kg x 10,10,10,10 (rpe 7) next week up 1 rep
Romanian Deadlift: 3 x 8-12 70% DUP max  120 x 10,10,10,10 next week up 5kg rpe 7
Split squat: 3 x 12-15 rpe 7-8 20kg x 15,15,15 rpe 7
Single Ham curl/gh raise when knee better: 3 x 6-8 56 x 8,  70 x 8,8,8 rpe 8
Calf raise : 4 x 120kg x 12 rpe 8

Enjoyed that with some stretching after. Been watching the coverage of the British lads in Switzerland and wow there are some physiques on show!!! Godzilla is beast and I fancy he will sweep the worlds this year.
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