T Nation

Pommie-power - an Englishman in Oz

Sup?

Been a while.

I think I last logged anything 2 or 3 years ago?

The story goes: English bloke, hurts shoulders playing rugby, likes powerlifting, does a bit for uni (IPF University world’s being the highlight), gets mediocre (242.5/130/265kg at 100kg), gets a medical degree, starts working as a doctor, keeps lifting but takes a break from competing, stops low bar and comp. grip benching because shoulders, starts bouldering as well, gets through several months of COVID lockdowns and gym closures, moves to Australia, gets training again, competes for the first time in 3 years last week.

222.5/127.5/267.5kg at 98.9kg in the APU (Ozzy IPF affiliate).

The squat is a lifetime high bar PR, deadlift is a lifetime PR, bench is 2.5kg off my comp best but close grip, so call it a win I guess?

Qualified for states off of that^ Those will be sometime in May.

New training block. Trying to build a bit more of a base/get a little jacked.

Upper/lower split, 4 sessions a week. Heavy + dynamic sessions.

Heavy legs will continue to focus on front squats, SSB, and high bar for a bit while I spend dynamic days bringing low bar back in with multiple low rep sets. I’m going to linearly increase the weight on low bars until it starts to shift from a dynamic day to a secondary heavy volume day.

Similar story with the upper days, with heavy close grip and floor press, and comp grip on the dynamic days.

Bit of powerbuilding sprinkled in there.

Will try and keep this updated for accountability.

6 Likes

Lower dynamic/rep session

Low bar
Belt, sleeves
Bar x 2
70kg x 2
100kg x 2
120kg x 2
140kg x 8 x 2

GHR (pin 3 and 3)
BW x 11 x 3
Ss/ Deads
Beltless
100kg x 2
120kg x 2
140kg x 2
160kg x 8 x 2

RDLs - toes raised
Beltless, strapped
160kg x 3 x 8

Belt squat
150kg x 10
190kg x 10
200kg x 10
Ss/ Lying hamstring curl
25kg x 12
30kg x 12
30kg x 12

Yoke
130kg x 3 x 15m
190kg x 4 x 15m

3 Likes

Hey mate, this sounds good I’m in for this log.

I’m just back on the forum myself after a bit of a break. Also in Australia. There are a few Australians on here I think like @simo74. Whereabouts are you in Oz? We are in Victoria. Check out our respective training logs if u wanna talk some smack!

Fellow Oz originally from the UK here. Along for the ride.

Welcome both!

I’m in Perth, so a little out of both your ways for now haha. This first Ozzy summer is killing me.

Upper dynamic/reps day

Comp Bench - dynamic
Bar x 2 x 2
40kg x 2 x 2
60kg x 2 x 2
80kg x 8 x 2

Well that moved swimmingly for the first wide grip full R OM bench in 2 years. Still, don’t wanna rush the shoulders. Adding chains to the same weight next week then dropping them again and adding straight weight. Rinse and repeat.

DB low incline
20kg x 12
30kg x 12
35kg x 12
35kg x 12
40kg x 10
35kg x 12
Ss/ Pullups
BW x 6 x 3

Face down incline straight arm pulldown
27kg x some
36kg x 15
45kg x 15
Ss/ Double D cable lawnmower row
60kg x 10
67.5kg x 10
67.5kg x 10

Straight bar pushdowns
45kg x 15
54kg x 15
63kg x 15
Started too light, noted for next time.
Ss/ Cross body alternating hammer curls
17.5kg x 3 x 10
Felt like bang on weight selection.

High incline rear delt swings*
15kg x 2 x 20
Ss/ Hammer strength high incline press
15kg/side x 20
20kg/ side x 20
Ss/ Preacher curl
19 x 20
29 x 15

Tired

4 Likes

Welcome back mate, there’s a blast from the past.

“I come back to you now, at the turn of the tide.”

1 Like

What’s the history with your bench/shoulder?

I’ve been close or medium grip most of my lifting career because it was comfy.

Only recently been pulling a higher arch and more stable through the shoulders so wouldn’t mind giving wider grip a try eventually

Partial right ACJ separation playing rugby aged 16. Still just a bit wonky. Really notice it on lateral raises etc. Bench sometimes feels a bit funky and when I start to grind my bad shoulder externally rotates so my elbow passes past the bar towards my feet. Feels dodgy when that happens.

A couple of years ago after my last comp having decided I wouldn’t compete for a while I just decided to push close grip and see what I could do - ended up matching my gym max wide grip with 135kg. By that point it felt comfortable amd I’ve just stuck with it.
Similar story for high bar and front squats. Thought it’d be fun to push those and reduce overall stress on my body from low bar.

Now that those variations are pretty strong relative to my best ever strength levels, I’m gonna bring the comp lifts back in and see what sort of base I’ve built up. I have a funny feeling I’ll have a lot of chest DOMS for a bit.

Lower heavy/reps

Front squat
Sleeves on
Bar x 3
70kg x 3
100kg x 3
Belt on
120kg x 3
135kg x 3
147.5 x 5

Deadlifts
Double overhand
100kg x 2
130kg x 2
Belt on
160kg x 2
185kg x 2
210kg x 1
220kg x 1 - still double overhand lol. Slipped at lockout but I’ll take it.
Straps on
230kg x 5 - I think my top set of 5 is 250kg so a ways to go, but this felt very smooth.

SSB
Belt, sleeves
140kg x 8
160kg x 8
180kg x 8

Bulgarians
BW x 8/leg
24kg x 8/leg
24kg x 8/leg
24kg x 8/leg

Haven’t done any single leg stuff other than sled in ages, just loaded these up with an empty trap bar and made sure they felt stable. Pretty nice really. Will be hard to load the trap bar heavier without compromising ROM due to plate diameters though. I guess I can raise my front foot too?

Prowler
Medium handle sprints ss/ with high pole marches
+80kg x 15m each
+120kg x 5 x 15m each

4 Likes

Upper heavy/reps

CGBP
Bar x 5
50kg x 5
70kg x 5
90kg x 5
100kg x 5
110kg x 5 - so so

Chins
BW x 3
+7kg x 3
+12kg x 3 - better than I thought they’d be
+12kg x 3
+12kg x 3
+7kg x 3
BW x 3

Overhead press
Bar x 6
40kg x 6
50kg x 6
60kg x 6
50kg x 10
Ss/ Facepulls
31.5kg x 5 x 20

Just feeling the press out after a while without it. Pretty comfy.

Dips
BW x 4 x 10
Ss/ Rope hammer curls
31.5kg x 15
40.5kg x 3 x 15

Laterals
10kg x 4 x 10
Ss/ Rolling DB extensions
15kg x 4 x 10
Ss/ Incline curls
10s x 4 x 15

3 Likes

I think I hypertrophied a bit just reading about that workout lol

That’s a nice training facility u got there too!

1 Like

I’m very spoilt!

Lower dynamic/rep session

Low bar
Sleeves
Bar x 2
70kg x 2
Belt
100kg x 2
125kg x 2
150kg x 8 x 2 - last set in vid.

Felt good legs wise. Upper back tightness/comfort will come. Especially if I stop getting sunburnt the day before.

GHR (pin 3 and 3)
BW x 6 x 3
+7kg x 2 x 3 - in vid
+12kg x 3 - nice
+7kg x 3
BW x 3
Ss/ Deads
Beltless
100kg x 2
130kg x 2
160kg x 2
160kg + 5kg → 20kg in chain x 8 x 2 - fifth set in vid.

Ditching the chains and going up in weight next week - circa 175kg. Pulls are moving rapid with some pretty knackered hammies by the end of it. That’s a lot of GHR and I didn’t know I could do triples with 12kg - I’ve just been banging out the bodyweight triples for the past few months.

RDLs - toes raised
Belt, straps
160kg + 5kg → 20kg in chain x 3 x 8 - last set in vid.

Widened grip each set, from pointer on smooth to pointer on rings, with a nice inbetween in the middle. Didn’t go full snatch grip and I won’t, because then I’ll get obsessed with snatch gripping 220 instead of aiming for sensible goals haha.

Belt squat
180kg x 10
200kg x 10
220kg x 10 - oooof. In vid.
Ss/ Lying hamstring curl
30kg x 12
30kg x 12
30kg x 12

Watt bike
Tabata x 1

2 Likes

Upper dynamic/reps day

Comp Bench - dynamic
Bar x 2 x 2
40kg x 2 x 2
60kg x 2
80kg x 2
80kg + 6kg → 15kg in chain x 8 x 2

Very nice. Working well. Shoulder feels happy.

DB low incline
22.5kg x 12
30kg x 12
37.5kg x 12
37.5kg x 12
42.5kg x 8
37.5kg x 12
Ss/ Pullups
BW x 6 x 3

Face down incline straight arm pulldown
36kg x 15
45kg x 15
54kg x 15
Ss/ Double D cable row
60kg x 10
67.5kg x 10
67.5kg x 10

Straight bar pushdowns
54kg x 15
63kg x 15
72kg x 15
Ss/ Cross body alternating hammer curls
17.5kg x 3 x 12

High incline rear delt swings*
15kg x 3 x 20
Ss/ Hammer strength high incline press
20kg/side x 20
20kg/side x 20
30kg/side x 15
Ss/ Preacher curl
19kg x 20
29kg x 2 x 20

Everything went up either in weights, reps or sets today and felt pretty good. Except pullups but then they’re the devil.

2 Likes

Since I’m doing a bit of volume with a goal of recomping a little bit at the moment, figured I’d track some physique stuff.

Took some measurements after yesterday’s session.

BW 99kg
Forearms L 14 R 14
Arms L 16 R 16 - bit of a pump
Chest 46.75 relaxed 48.5 flexed
Relaxed waist 38
Hips (belt) 40
Hips (butt) 42
Thighs L 26.5 R 26

And this is what that looks like, with the minimal amount of posing possible and some flattering lighting.
I guess I need more chest, delts, arms, and hams.


And yes, I have embraced the Ozzy budgie smuggler life. Apologies to your eyes.

2 Likes

Lower heavy/reps

Front squat - paused
Sleeves on
Bar x 3
70kg x 3
70kg x 3
100kg x 3
Belt on
120kg x 3
140kg x 3
150kg x 3

Deadlifts - paused off floor
Double overhand
100kg x 3
140kg x 3
180kg x 3
Straps on
205kg x 3
225kg x 3

Good beltless work

Deadlifts
Belt, straps
235kg x 3

SSB
Belt, sleeves
140kg x 6
170kg x 6
195kg x 6 - I think a default PR because who does 6 reps?

Bulgarians
BW x 8/leg
Front foot elevated
BW x 8/leg
SSB
35kg x 8/leg
50kg x 8/leg
60kg x 8/leg

SSB felt better than the trap bar last week did for sure.

Back extensions
BW x 30, 20, 10

Suitcase KB carry
28kg x 4 x 15m/side

3 Likes

Pretty sexy no homo

Big strong fella

Oh boy fellas, ya really mean it?

2 Likes

Looking strong but lose the sluggos mate :joy:

Wow, I imagine your quads were positively sick at this point.