Last Hurrah for 2012

Well here we are on the last day of 2012. I can't get my head around it being a fresh new year tomorrow, hell I am still getting used to being in the 2000's ( give me a break its only been 12 years!) So it is now the time to reflect on training and all things gym for 2012.

Clearly the most impactful event this year was finding the boys at PTC Perth. Having been well into developing my own business plan early in 2012 for a garage style gym I was surprised to find that an old school venue was opening less than 15 mins drive from my house. To be fair I was a little cynical but when I arrived I was more than relieved.

First day I met Paul, Dan and Aaron and clearly it was everything I needed, great equipment and coaching. However the best asset of PTC Perth is it's culture. No roid heads, no morons curling in the rack and most importantly as Dan often mentions 'if people aren't lifting they are helping'. Everyone is always available for coaching, feedback or just a quality lift out and spot. What struck me most over the last few months is that there are some smart young guys at the gym who understand their bodies and program their lifting well.

Personally it was a good year for training, despite being busy with work and a new bub I hit PB's I am proud of and built a nice foundation of the basics. Though having spent the last 2 months rehabbing a persistent adductor injury I am still confident for states and nationals in 2013.

Overall I am much further ahead in my training having found PTC Perth. Therefore here is another shameless plug for PTC Perth. For the Perth lifters that follow this blog. If you train anywhere else STOP IT NOW! Stop putting up with shitty bars, uneven weights, lack of power cages, trainers in Polo shirts and people who think hard core is leg extension followed by preacher curls. Just simply stop it, find a way to get to PTC Perth  and ramp up your training!

Honour Roll for 2012 (drum roll please)

1. Dave Traeger for coming back from his car accident and lifting big
2. Big Mike wins the platform rental award for spending most time each session on the one platform (5.5 hours) you are a machine Mike!
3. Twins award goes to big Mike and Yianni who were wingmen at the PTC Xmas party (only their mother can tell them apart!)
4. Ricky and Johnny get the Beckham award for most consecutive training days without shirt (Coach Doyle honourable mention)
5. Amy gets the bridgestone award for forgetting 100kgs of rubber sitting in 8 hours of 40 degree sun might be a little hot if you choose to flip the tyre (hope the arms are better Amy x!!)
6. Darren for the resilience award for bouncing back after a tough December, 2013 will be better brother!
7. Kodak award goes to PTC own world record holder Danimal (Dan Rucci) who managed in 6 months to walk into frame of every single video I took at PTC Perth and it hasn't escaped me Dan a high proportion were shirtless!
8. Rehab award goes to Coach  Doyle, trained his ass off for a long while and now patiently rehabbing and no doubt back to heavy times again in 2013!
9. King of the mountain award goes to Shanks who is atop the leader board and chasing a big total in 2013
10. Club men award goes to all three owners Paul, Dan and Aaron for always being there and supporting the lifters in 2012. More power to you lads and can't wait till we are pressing at the seams and looking for an even bigger venue for you!

Stay Strong 

Thomo

Tool of the week - another weak numpty on gear

Well given the curtain is drawing on 2012 I thought I wouldn't have a chance to spot another tool of the week prior to the new year. But you should never under estimate the propensity for stupidity in some lifters.

So I shall set the scene, there I am minding my own business roaming the aisles of Girrawheen shopping centre with my daughter buying ingredients for lunch. Now for those of you not in the know Girrawheen isn't my local suburb but it is not the most upmarket of areas. In fact based on casual observation I suspect there were more teenage mums under 19 and mullets on guys per square foot that almost anywhere in Western Australia.

So as I watch the menagerie of locals wander past my eyes are drawn to a familiar form. I recognised this guy from my previous gym. Now from memory when he joined he was a pasty skinned guy mid to late twenties hailing from either Scotland of England (didnt ever speak to him but picked up some accent). At the time he was simply an average build and certainly not someone you would suspect of training when you spot him in a wife beater.

Fast forward a year and our old friend has juiced himself to the gills, so much so I could barely recognise him. Now he is sporting a sprayed on tank top, fake tan, a bloat that resembles an allergic reaction and judging by the redness in his face the start of some nice blood pressure issues, oh and such poor proportions I wonder what the silly bastard can possibly see when he looks in the mirror. By the way he still has 12 inch calves so god knows if he really thinks he has a shot at competing!

Now here is the thing, I watched this guy begin his transformation at my old gym and rarely was there any focus on the big lifts. Lots of dumbell this, and go for the burn that but no old school effort. So here he is with his drug built shitty physique and no real experience of what his body is really capable of. Given I know this gym and pretty sure who deals the shit,then its clear the numpty is taking fuck knows what with unknown purity. Oh and I would bet my ass he has no idea how to run a cycle or even consider coming off and running PCT.

In fact at some point his dickwad trainer/dealer will either run out of supply or something will change and he will have to come off. Having never trained naturally he will struggle to train well again and the drop in size and recovery ability post cycle will right royally fuck with his brain. 

So before you all say my body my choice I shall start by injecting...FUCK YOU! Until you train long and hard for a number of years minimum 5-10 and are clearly nearing your genetic potential then I think you have no right to fuck with the gear. Even worse if you are a half wit just recently off the boat who decides that you will run gear on your first serious training program then you deserve what stupid shit comes your way.

The annoying thing for me is I hate when tools like this give all of us a bad rep by association.

Bottom line, I know the dumb ass dealing to all of the members at that gym and he should wake the fuck up, second my red faced bloated friend you are the final TOOL OF THE WEEK for 2012.

Stay Strong

Thomo

You Are Not Overtrained...YET!!!

Shanks at PTC Perth shared a great article by Mike Tuchscherer the premise being that building up volume over time is the key to progress in lifting. Similarly it also suggested that de-loads etc over after 3 weeks or so can be counter productive as it is then that you are just starting to build volume.

In some ways this article is similar to an interview with Glen Pendlay published in T-Nation (yes I do keep an eye on the great supplement floggers at T-Nation from time to time!) in which Glen suggested that increasing the number of sessions weekly and therefore the overall volume caused significant hypertrophy and strength gains in his athletes.

Now no doubt Mike Tuchscherer  has forgotten more than I will know in powerlifting but I agree to a point with him re training. Here's my issue: his hypothesis holds true for an elite level powerlifter who as all other modalities dialed in his/her program. It's all very well saying increase your volume over time but the first thing your average trainer does is significantly add volume over six weeks while still cheating on his diet and being haphazard about recovery (and I mean more than just foam rolling).

Now you can support the volume hypothesis by quoting Bulgarian and Russian studies (as Mike does). However you need to put a large fucking disclaimer in there because what works for the best genes in a huge eastern bloc gene pool of fulltime athletes in the 80's who are geared to all fuck needs some modification for a fulltime 42 year old professional pulling way more than 40 hours a week of fulltime work.

I am being pedantic but there is an awful lot of well meaning articles by really clever coaches that need a fair degree of dissection to understand how to apply the principles for the chronically average and overworked.

I agree with Mike re volume, my PB during Smolov jr benching was an recent an obvious example however it is clear that the volume equation has to be managed well as it ramps up the stress on all other aspects of your program i.e diet, recovery and not to mention time in the gym.

Therefore the first equation has to be what program provides the greatest utility in the time constraints you have. However if you are fortunate like big Mike or Shanks at PTC and are still in your twenties at Uni and able to manage 10 hours a night sleep ( yes Mike I am very envious) than by all means follow Mike Tuchscherer's routines.

That's one of the great things about the younger crew at PTC Perth. Guys like Shanks and big Mike are well read, already following great routines and lifting huge compared to so many guys their age.

Stay Strong
Thomo

How to know a powerlifter is with you at Christmas

Self explanatory but just in case here is a guide for your friends to spot a powerlifter during Xmas:

1. They bring a foam roller to carolls in the park so they can work out a few kinks in their back 
2. They mix Xmas lunch in a blender and drink it in a shaker
3. They add creatine to their egg nog
4. They pass presents from under the tree in the overhead squat position
5. They scream 'light weight baby' and 'one more rep' each time they hand out a present from under the tree!

Anymore more obvious signs??

Stay Strong
Thomo

Powerlifting Xmas

So its that time of the year when the big fat guy checks in and hands out the goodies. A shout to Dan and Paul at PTC Perth for opening the gym from 9-12  on Xmas Eve so us poor suckers wouldn't go into lifting withdrawal. 

It was actually kind of funny as most of the crew looked a little shell shocked training so early and some actually looked surprised to find that 9:00 o'clock also happens in the morning!

All in all it was a great session with the holiday cheer in evidence and a good vibe going throughout the whole session.

On a personal note I had a another physio session to loosen my left adductor. Prognosis is that I have had the adductor tighten up primarily through the natural training load over time. Based on the feedback I should be good to go with a normal Wendler in a couple of weeks. In the mean time I have decided to run Smolov Jr Bench again and  get another 5 kg PB. During this cycle I will be doing plenty of adductor stretch and foam rolling across the glute to ensure no tightness returns.  Obviously I will continue with upper body assistance, plenty of chins ( up to 70 reps a session now), and inverted rows and upper back band rows. 

I have found this upper back work has really added stability to my bench and contributed to my recent 10kg PB.

Make sure all of you stay safe over the break and for the PTC crew I look forward to big sessions on Thursday with two days of Xmas meals carbo loaded!

Stay Strong 

Thomo

It's good to be the King - Things I would change in strength training

Apologies to Mel Brooks for today's title but I wanted to play a little 'what if today'. These are some things I would change if I could:

1. Use some common sense: I recently witnessed two guys squatting in a free standing rack off the edge of the lifting platform. When squatting they would step out of the rack and with a loaded bar tentatively step backwards up onto the platform? There are enough risks going ass up with a loaded bar when doing everything right. Why complicate it with dumb shit???
2. Stop fucking with your program on week 2...give it time to work!!
3. Remember the pre and post workout powders you are paying $160 plus for? It can cost you $35 if you buy basic creatine and combine it with some cheap ass store bought dextrose. For pre-workout just a take a black coffee! Simple without all the bullshit.
4. Stop building squats based on really really shit movement patterns. I have witnessed some trainers back slapping some reps PB's but you can quickly see they will stall in the next couple of months as the bad form catches up with them. Get some advice, turn down the ego, lower the weight and build it back up
5. Stop playing really really shit music in the gym! I don't mind the odd rap song but there is some serious  nasty shit music out there (props to Paul for some old school 90's tunes at PTC recently and Dan for always loading ACDC or prodigy for 1RM attempts.

I will add to this list in future posts but post through some of your own.

A quick shout to Dave 'Wingman' who smashed his PB's this week. Dave has been building back to his former self since a bad car accident seriously derailed him. However he has diligently worked back and now is at his previous1RM's. Well done Dave I'm looking out for that 200kg deadlift real soon!

Stay Strong 

Thomo

What is Powerlifting??

I never cease to be surprised by how many people don't understand powerlifting . I am not the sort of guy to wander around with a lifting shirt on outside of the gym, nor do I generally volunteer that I train. However if specifically asked I will mention powerlifting but with the understanding that I will then waste the next 5 minutes answering inane clarifications as we eliminate anything vaguely to do with weights. Generally it goes something like this....

Them: "So what training do you do"..
Me: "Ahh powerlifting"

Them: "Oh like with the posing oil and the tan"
Me: "(Sigh)..no that's bodybuilding, no its about how much you lift in powerlifting"

Them: "Ahh ok you are like those guys in the Olympics!"
Me: "no no that's Weight Lifting "

Them: "Um I don't understand..what kind of lifts do you do"
Me: " Bench press, squat, deadlift"

Them: "Deadlift...whats a deadlift??"
Me: backing away slowly... "Um... I think I can hear the phone...yes the phone that's it..I probably need to get going..."

I make my escape fairly quickly. Given how hard it was to try and explain powerlifting why will I even bother with deadlifting.

This brings me to my second gripe. Why oh why is both weightlifting and powerlifting always associated with the biggest fat fucks in the sport. Review any article on either and they show the super-heavyweights in both sports which invariably is a guy in lifting trunks that looks like Jabba the huts twin brother!! I secretly think this is the reason we get whacky offshoots like Cross fit. The average joe says eww don't lift weights I'll end up like that fat bloke on the Olympics.

Hey presto we end up with Cross fit where we can all have really really cool t-shirts and really really cool names for our workouts and recruit good looking athletic woman to fill our ranks. Oh and if you live in Perth you can join a cross fit gym for like $260 per month (saw this recently!!).

Enough said

Stay Strong
Thomo

Tough lifting tonight!

Its first week back in training after 10 days off with Giarda and I have to say it isn't fun. After dropping 5kg of body weight my starting weights feel ridiculously heavy. Given I am still injured and cant squat its going to be an annoying start to my next cycle.

It is frustrating when you can't train optimally but if you invert the logic and seek positives you can often continue to make gains. A case in point: my squat injury drove me to a 3 week Smolov bench specialisation and ultimately resulted in a 10kg PB. Similarly I will kick off my next Wendler at 80% rather than 90 to compensate for de-training and the loss of body-weight so that I start within myself. No doubt by the second cycle I will be tracking back to normal.

Quiet start to the night at PTC Perth. Darren was in looking to build some big sessions over the Xmas break. As always big Mike was in chasing weightlifting PB's. Whats John North say Mike....'got no time for percentages PB's every damn day!'  In fact big Mike almost made me choke on my water when he mentioned his sessions are normally about 5 hours!!!! The boys might have to start renting platform space!

I'll finish by saying Friday is the last day of work and two glorious weeks off. It should go without saying I cannot wait to put the feet up, eat big, train hard and enjoy the Australia summer!

Stay Strong
Thomo

  

Sometimes the best lifter is the last person you should listen to!

Often the distinction between being a good lifter and a good teacher is overlooked. Poll a group of lifters watching a squat or deadlift attempt and you will find 4 different views of the lift. Some will focus on the fact the lift went up or that the lifter ground it out with effort. Others might point out that the bar path was way in front of the mid foot in the squat or that the deadlift was hitched.

At PTC Perth many of the guys use mobile phones or tablets to record work sets and review form. This is a great idea as it gives you the ability to break down your movement pattern post training and work on form issues.

So often I see guys reinforcing crap movement patterns. Please don't misunderstand me as I am not advocating a workout that focuses on nothing but unilateral one legged bosu ball exercises for core strength. But you have no right to be adding weight and worrying about max effort attempts if your main worksets have really bad form. By bad form I mean rounded lower back, upper back collapsing and no hip drive when squatting. This is critical becuase if you are looking to hit a max in comp you will truggle if your form is crap with 70% 1RM.

At PTC Perth the Rucci brothers are a great example of strong squat form. Each set looks exactly like the last, great sit back, deep squat and real power through the hips. More importantly they assist others with the cues required for a good lift.

On the flip side I watch many guys who do a pretty decent job across all three lifts however you could put a gun to their head and they wouldn't be able to come up with the cues and coaching to assist and average trainer like myself. There is a big difference between performing a good lift and coaching someone else to a good lift.

To fix this become a student of the lifts. Get an objective assessment (BY SOMEONE WHO IS CREDIBLE) of your three lifts and work on the cues to rectify any issues. Take lots of video of your work sets and each time focus on the cues and how a 'good lift' feels. It takes lots of time to lock in a good movement pattern with the right cues. Even more time to undo a poor lift that has been continually reinforced.

Alternatively there are lifters that are so worried about perfect form that they never add weight to the bar. As a result they are always working at the 60-70% of 1RM before they get 'injured' or loose confidence in their current routine and going changing things.

As in all things you have to get the base right before you can build improvement. A pause now to re-work your lifts will pay dividends with bigger maximums, more mass and less injuries.


Stay Strong,
Thomo

I Don't Care What You Lift!

Let me clarify the title of today's post. When it comes to the crew at PTC Perth I actually do care what the lads do i.e like all of the lads I will be there spotting or filming or providing assistance if and when required. That brotherhood makes PTC Perth the premier place to train in Perth.

In the broader sense however I don't care what number someone else lifts. I can only control my reality. That means unless you are a 5,9 75kg 42 year old father of one who works long hours and has exactly the same strength and recovery ability anything you lift has absolutely no utility for me.

That's the beauty of this game, your only competitor is yourself. Passion and fire have to come from within because except for a very small few there is always someone stronger, faster or smarter than you. In lifting as in life if you measure yourself by those around you then you are in for a nasty surprise. I often think when young guys hit the gear its too often because they judge themselves externally and when they fail to measure up they turn to what they perceive is an easy fix.

I am aiming for states and nationals this year and I am going to keep plugging away with Wendler doing exactly as I have in the past, measuring and monitoring everything to do with my training. I will enjoy and support your goals but I'm never going to use them as motivation. The only guy that I am trying to beat is the guy in the mirror.

Stay Strong
Thomo

Bench day today at PTC Perth

Day three of my new Wendler cycle and I am back under the bench. Big Mike was in again banging out multiple plate squats. Noticed he is less Olympic style balistic squat than he used to be and after talking to him appears its something he is playing around.

Today was bench day and it feels good to be back in normal training. Despite my leg injury  I still deadlifted this week though the squat is still no go I will be doing plenty of RDL and glute ham raises to work the posterior chain. Hopefully by the time I am back to squatting I will have a much stronger squat base.

Dan was in today, shirt off channeling Ricky! The big guy had some bad news so thoughts are with him.

Following bench I set up for some 'Boring but big' inverted rows. On this cycle I am making an even more concerted effort to work the mid and upper back and ensure the antagonist muscles to the bench are worked hard to maintain balance. 

The more I read and experiment the more I believe the bent over row is useless as fuck for all but the most balanced trainers. I have been making a point of watching and filming about 30 examples of rows over the last 3 months and it is interesting how upright guys are compared to how they perceive their form. Its a tough move as the more you fatigue the more you tend to stand up and exaggerate the curve in your back. My for the average guy like me with poor upper back musculature the invertered row is a perfect move to innervate upper and mid back muscles that are not well worked. Check out DeFranco's text book form...

 Following this the Pendlay performed well is a perfect way to add beef. The deload between reps allows the trainer to reset, remember the cues and get a strong powerful stimulation of the upper and mid back. Much more useful than the bent row where form breaks down after 5-6 reps with a decent weight. Interestingly it appears more lat dominate too and while great lats are good for the deadlift most average guys can do with way more beef in the upper back to help with squat stability and bench pressing. 

1 more week until 2 weeks xmas leave can't wait!

Stay Strong

Thomo

Friday’s Dose of Dumb Gym shit!

1)      People who really really love cross fit but train at other gyms so they can get strong for crossfit!

2)      People who use Olympic squat shoes but don’t check their movement pattern weakness first to see if they need them

3)      People who equate profuse sweating, oxygen debt and exhaustion as indicators of a successful strength session and growth stimulation

4)      Trying to spot someone leaping 6 feet in the air onto tractor tyres...if you fucking fall you fall!

5)      Performing your lifting session with you shirt off…yes you know those of you I am talking to. The shirt is to catch all that fucking sweat you are instead choosing to leave on the platform, bar, bench etc so leave it the fuck on!!!!

6)      The torsinator….people got strong as all hell in the 70’s and had strong cores to support their lifting but god how did they do this without a torsinator!!!???  Guess why we have torsinators coming out of our ass now? It’s because every numpty MMA wanna be watched UFC and saw GSP and Lesnar and all those guys using them, same as those fucking ropes. Now we have that space wasting shite everywhere.

Stay Strong
Thomo

Wendler take 2!

Good session at PTC tonight. Given I am working at a client not far from the gym I have had occasion to start training at 5:30  rather than my customary 7:00pm. Quite a different feel early in the afternoon.

A good crew was in early banging the iron. Big Mike squatting strongly particularly given I was calling him a cross fitter (he isn't but just pulling your chain Mike!). Perry was in on his conditioning day so farmers walks were on the menu. Dan was in eating red rooster!! Ok so not quite on the program but I am sure the calories will come in handy to fuel his Smolov PB week.

For me it's week one of a new Wendler cycle and I tested my injured adductor. I can clearly feel something isn't right but a lazy 130 went up tonight for a few sets so I am going to see how it feels over the next few days as I continue physio.

Closing thought which I posed  to big Mike...how come Oly lifters ignore the power rack and squat on shitty free standing racks?

Stay Strong
Thomo

Cross fit...WHO CARES!

I continue to be mystified by the hoopla and internet hate surrounding Crossfit. Accept it for what it is and if you believe that it is a bucket of shit then don't watch or participate.

Personally it annoys the crap out of me. The lack of programming shits me to tears as does some of the really crappy form. But hey I can go to most 'normal' gyms and observe the same phenomena so stupidity isn't limited to our cross fit friends.

Paul Carter on his blog suggested that given the obesity epidemic anything that gets more people off their ass can't be a bad thing and I agree to a point. However it is the way in which Crossfit 'commoditises lifting that gets under my skin. It dumbs down training to appeal to the those that equate health and strength with sweating and screaming and slapping asses. It's the same 'warrior' mentality that permeates those god awful 'boot camp' sessions.

Now don't even start with those..'oh but cross fit provides a better basis for life with allround fitness' comments I see constantly. HORSESHIT...train for function. I don't know about you but my ancestors stopped running around the Serengeti plain thousands of years ago. Therefore I do not need the capacity to run 5km non stop. My life is primarily anaerobic, short bursts of effort punctuated by rest (changing tyre, carrying groceries hauling sand in the yard). Hey if you are shipping out to Afghanistan (and I salute you) perhaps a routine based on multiple training modalities may suit better but regardless it still needs to be programmed to be progressive and measurable. Not a fucking WOD of the day!

For me training has to be based on a logical basis. For all round body composition, lift heavy such as Wendler 5/3/1 and on your off days perform programmed conditioning work. Very very simple, maximum effort minimal time and then get on with life!

But I return to my first point, if you like Crossfit then do it, if you think that it is a self indulgent aggregation of dunderclumpens then don't do it just get over it and get on with training. But in twenty years time..come see me. I will still be running Wendler and improving and I will sure as hell ask if you are still doing your kipping pulls, rope work, pistol squats and burpees and you know we will be comparing body composition and relative health! Be warned accountability is a bitch!

Stay Strong
Thomo

The Power Rack is your best friend!

What I love about powerlifting is the absolute simplicity of the sport. Bar, plates and effort, is all that is required. In fact I love that I can head into the gym get into a power rack and not need to leave until my routine is done.

You could say a power rack is the strength athletes best friend, however there are sacred rules that must be adhered to:

1. When training alone always squat and bench in the cage with safety bars in place. If you don't know why google gym accidents!
2. Under no circumstance barbell curl in the rack. If you do it is immediate grounds for an ass kicking and revocation of your powerlifting status
3. Don't use the best competition bar in the gym for your shitty rack deadlifts, if your going to bang bars into the safety racks use one of those old beat up bars in the corner
4. No mirrors behind the rack!!

Stay Strong

Thomo

Strength Training for the Older Guy..5/3/1

I have said it many times but training as an older guy brings a whole different range of issues. Firstly recovery is not close to the glory days of your mid twenties. Most of us have accumulated a whole range of niggles and injuries that we either work around (if you're smart) or through (if you are not so smart!). Most impactful is the many work/family commitments that must come first. All of these ensure that just getting to the gym can be a challenge let alone thriving, growing and hitting PB's.

I take my hat off to my fellow iron addicts who are pounding the bar well into their 40's. It shows a commitment to a lifestyle of health and strength far beyond the superficial characteristics that got many started in the teens and twenties.

Personally I juggle a demanding job and toddler who doesn't want  her dad to get a good nights sleep. Regardless I have set solid PB's this year and have no reason to believe this won't continue.

The funny thing is though I train to reflect the nuances of my age and recovery ability I don't see myself different to my twenties. I literally have a 5 year look ahead of where I want to be and what I want to achieve at nationals and possibly worlds. Now this is quite aspirational but I have goals and I'm chasing them hard with intelligent focused training.

Interestingly lately whenever I read or talk to older lifters or professionals with lots of family commitments many seem to be running Wendler 5/3/1. I chatted to Perry one of the guys at PTC Perth and he has started to run Wendler and has similar feedback. I think the simplicity and flexibility really appeals particularly when you have a full schedule outside of the gym.

Jesse Rosenberger posted a great article on training in your 40's using Wendler 5/3/1, check it out

http://articles.elitefts.com/training-articles/531-and-40/

Stay Strong
Thomo

How often do you change your strength routine?

A common problem for beginner intermediate trainers such as myself is how often to change routines. Perform a quick search on the internet for bodybuilding and powerlifting programs and you will be inundated by a plethora of guru's spouting the one and only way to train.

The problem is no one really understands the exact processes by which we grow. Obviously we know the general inputs: increase poundage over time, eat well and above requirements to grow,  volume and time under tension for hypertrophy, lower reps to work strength etc. However everyone is different so generally everything will work for at least a little while. Dan John likes to say that any approach will probably work for 6 weeks!

To get the most from your training you have to be 1 part business analyst, 1 part coach and 1 part cynic always evaluating your progress. However you have to give your self time to build up the work ethic and volume of training to generate results and importantly to better understand how your body responds over time. Unfortunately a preoccupation with instant results drives a constant 'chop and change' behavior which doesn't allow time for benefits of solid consistent training to accrue.

Now I do understand the temptation to tinker with routines. As staunch an advocate as I am, even I get tempted to mess with things. Just recently I wrapped up my Wendler 5/3/1 cycle. Now this cycle delivered me PB's for Military Press, Bench and Deadlift and yet I found myself contemplating a change. For what reason? None really just tinkering to try and improve results.

Thankfully I caught myself and realised I have a system that has provided solid PB's with no down side...so why the bloody hell change? That's the key, be patient and if your system is delivering results then keep using it. Don't be swayed by the magazines or the latest tweak someone at the gym mentioned. Just stick with the program!

Stay Strong

Want to drop 5kg's in a week....get travelers infection!

Nine days into my stomach bug and finally seeing the recovery light. Notwithstanding I have dropped approximately 4kgs in the last 9 days, it's good to be feeling better.

Interestingly this episode has reinforced the lack of respect I have for some GP's and the requirement for all of us to take responsibility for our health. Upon my first visit to the Dr 7 days ago I suggested I may have picked up a bacterial infection. This was based on a shit load of reading on my part and a pretty good understanding of my own health and how I normally react to a virus. Unfortunately the GP didn't share the same view and suggested it was likely a virus and should clear up in a few days. If it didn't I could do a stool sample for testing but her view was overwhelmingly that it was a virus.

Fast forward 2 days  (5 days since symptoms kicked in) and I was still spending the majority of the day shitting my insides out. So I decided to capture some of the lovely output and send it off to the labs. By the way ever tried doing a stool sample?  NOT FUCKING FUN!

Low an behold the results return and I am positive for a nasty infection of the gut..not a virus! Basically its the standard travelers infection you pick up when travelling to nasty overseas locations. God knows where I got it from but food hall, public swimming pools at my daughters swimming lessons are one of the many locations. Funny isn't it, after travelling to locations including Asia, Croatia and spending time in Africa for work the one place I get travelers gastro is in Perth! Even more annoying is that since the birth of my daughter I am so damn anal with cleanliness, I virtually live with one of those hand sanitizers strapped to me and yet I still picked it up from some where.

Now if I had listened to the lovely GP I would still be bent over by a nasty parasite that completely screws with your digestion. Instead I trusted my instincts and research and followed up the diagnosis myself.

So a large dose of medication (from a different Dr!) and I am on the road to recovery and looking forward to getting back to PTC Perth this week and kicking of the next Wendler cycle.

Stay Strong
Thomo

Powerlifting when sick...forget it!

After the giddy highs of my Smolov Jr bench 10kg PB I am now laid up with a nasty case of gastro. I knew something was wrong last Thursday. I had hit my PB the night before but almost immediately was hit with a really deep fatigue. At first I thought I was just getting a hit from the Smolov 4 days a week but by Friday I knew something was up.

That's one of the benefits of hitting the iron regularly, you get a good sense of how you are feeling and can tell the difference between training fatigue and when something isn't right. Regardless I wandered into the gym Saturday thinking a couple of sets to test my adductor injury might clear the head. Nothing doing! Empty bars felt heavy and I literally had to sit down between sets or fall down. After 30 mins I was out of there.

Suffice to say over the next few days the lovely effects of a nasty gastro kicks in and I have been driving the porcelain bus for most of the week (sitting on the toilet for my non Australian friends)!

Which brings me to my point, gastro is a nasty fucking illness for a powerlifter. You can't train obviously, but even worse you can't maintain calories or protein because what ever you ingest is coming back out pretty quickly in one of two directions!

Interestingly despite calling in sick a lot of my junior staff where still bombarding me with work related queries. None of the senior staff mind you they understand that if you are sick then stay away and get well. That's why I couldn't get my head around the constant back and forth over e-mail to me...then it clicked.

When a Y generation calls in 'sick' on a Monday ( particularly these couple of staff of mine) invariably its because they were on the piss having a huge night on Sunday and Saturday and cant be be bothered coming in. Therefore it doesn't even enter their reality that people can be genuinely crook from a legitimate illness...makes you wonder about the future!

So I have gone into typical Thomo sick mode now, haven't shaved all week, been moody and shitty and still eating a little steak when I shouldn't and paying for it dearly. Hopefully I will be right by Saturday or Sunday and then can break back slowly into my next Wendler routine.

The only issue currently is the adductor is still sore, with the physio now split evenly between tendinitis or a slight tear. Hopefully at my next physio appointment I will have a better idea of what I am facing.

Stay Strong
Thomo