MTs Oli Price (Superheavy Final) Journal 2011

'Well the time has come.Must admit it seems a long time since the Brits last year, I guess since so much has happened for me personally and professionally.Won my class at the British then my dad died,split up with my gf then hit the opera stage and then pretty much onto the DNF tour...so its been a busy one with lots of highs and well, a big low.Actually a big low and a couple of semi lows.I had surgery in April on my shoulder for an impingement (actually a day after I got the news on the Duke gig) which needed doing as was only going to get worse. Its basically where years of pressing has caused a combination of my tendons to grow thick and also calcium deposits to form around my acromium (inside shoulder bit thingy) creating pressure on the tendon.Anyway thats out of the way and Im all set for my finals prep.Actually surgery is usually a good omen for me-I tore my biceps tendon last Feb and still went on to win my class at the finals so you never know maybe lightning will strike twice?
 
SO weds gone I went up to James' HQ to sit down and get my diet sorted,Its pretty similar at the minute to last years, but the big difference is were what, 15 weeks out (luckily dont have to qualify) and I only dieted for I think 8/9 last time, so this time Im aiming for bigger things, namely the same-ish stage weight but a much much better condition.Actually Im not bothered so much about the stage weight, we get too hung up on that-no scales on stage right?! but Im not going to be small up there thats a given!
 
Also when I was up there we hit some chest, which Is always a good thing for me as Its not one of my favourite parts to train as Its so stubborn but we did some Neil Hill style training and actually I really felt it, considering it was light weights-all about the contractions and squeezing the hell out of the muscle.Must admit I never train like that so now Im dieting Im going to be doing a lot more of that style and not worry about picking up the huge weights we have at Monster Gym and "feeling" rather than just "doing".
 
So at the minute like I said the diet is pretty simialr to before but at this stage Ive cut out my crap, ie chocolate and cereals and doing some cv shock horror.Upping the protein massively as I just dont eat much when I dont need to.I actually dont eat much considering im 20+ stone in OK shape so protein is something Im piling in.
 
So try this workout but the main thing is, you MUST squeeze hell out of your target muscle.In this case chest.If you cant pause and squeeze its too heavy.
 
INCLINE DB PRESS 6 reps bottom to mid range then immediately
                             TO FAILURE top to middle range (squeeze at the top for a beat)
                             3/4 sets
FLAT FLYES            Each set to failure squeezing at top with a wide almost fully extended arm
                             3 sets
MACHINE PRESS    12 reps full range squeeze at top (enough weight to have perfect form)
                             3 sets
CABLE X OVER       Each set to failure squeezing at the bottom (touch palms together)
                             3 sets
 
OK Ill be keeping this updated so "stick around"..."Ill be back"
 
OLI
 

Hi Oli
 
Glad you have a journal started, will follow this closely, hope the prep goes well and you smash it :)
 
Good luck fella

This will be a great journal, folks

about time Oli!  good to see, will be a good journal for sure!

Will defo be following this one Oli!!! So will the trunks on stage have Duke embroidered on them!! Lol

Hi Oli, look forward to following your journey, best of luck!!

Good to see you here mate, keep us updated with your chest progress as it's an area where i struggle on too, It's all about the SQUEEZE!!!!

Will be great to read

Hi Oli, will definately be following this one.
 
When you say you don't normally eat much considering you over 20 stone, do you mind giving a rough idea of your typical food intake?

Danny187


Hi Oli

Glad you have a journal started, will follow this closely, hope the prep goes well and you smash it :)

Good luck fella

Thanks mate.Any input appreciated, lets see how it goes!
OLI

dazc


about time Oli!  good to see, will be a good journal for sure!

Cheers Daz-Seems a long way out but in a few weeks no doubt ill be crying into my protein!
 
Cheers
 
OLI

Fluffchucker


Will defo be following this one Oli!!! So will the trunks on stage have Duke embroidered on them!! Lol

Hah thats not a bad idea mate! the nuclear/radioactive emblem would look good-by that time not far from the truth either lol.
 
Cheers
 
OLI

micky


Hi Oli, look forward to following your journey, best of luck!!

A journey it will be indeed.Ups downs and all thats in the middle.No holds barred!
 
Cheers
 
OLI

fantom


Good to see you here mate, keep us updated with your chest progress as it's an area where i struggle on too, It's all about the SQUEEZE!!!!

Cheers Si
 
Yeah will do mate (squeezing as we speak)
 
OLI

Welshy


Will be great to read

 
Ha no pressure then :-) Ill do my best.Feel free to advise and instruct as Im popping my journal cherry here!
 
Cheers
 
OLI

Well first of all, if you've had a good day you have to sign off with " RAAAAAAAAAAAAAAAAAAH !!!"

powerhouse_ad


Hi Oli, will definately be following this one.

When you say you don't normally eat much considering you over 20 stone, do you mind giving a rough idea of your typical food intake?

Hello bud
 
Yeah when I hear how much people eat Im surprised Ive not needed to eat more.Im not talking pros either-I mean I heard Jay C say he was eating like upto 10 pounds of fish and Kai Green eating what, 8 pounds of steak a day? WTF!
 
OK so normally Id be pretty carb heavy,ie a big bowl of oats and then Id cook 1kg of chicken and turkey and eat it over the day with say 2-250g white rice.Id also have a few yoghurts and a bowl of cereal.Thats it.NO additional protein drinks except on training days.I dont really eat junk.So now my diets changed of course 15 weeks out.Basically its as follows-
 
Breakfast        100g OATS 50g ISOLATE
Pre workout     20g ISOLATE / 20g OATS / 10g BCAA
Post w/o          30g PROPEPTIDE / 40g ISOLATE / 20g GLUT /  15g CREATINE                    40g VITARGO
MEAL 1              300g CHICKEN / 80g RICE / 30g UDOS / SWEETCORN / BANANA
MEAL 2              300g CHICKEN / 80g RICE / SWEETCORN / APPLE / YOGHURT
MEAL 3              200g STEAK / 1 SWEET POTATO/ VEG
Mid eve             YOGHURT / 40g ISOLATE
Bed                    250g COTTAGE CHEESE
 
I also take a bunch of vits, 2g C, 2000iu D, 2 x E tabs, Glucosamine/Chondroi 4 a day.
 
I guess Ill be on this for about 3 weeks then start reducing stuff.Well I hope so.As ill need a blender to eat any more than that!! Ill post more changes as they happen.
 
Cheers
 
OLI

I have major food envy right now

So the other day was quads and calves!
 
These days Im starting with calves as by the time I finished quads previously I was finding I have zero strength to even get in the standing donkey calf let alone stick 8 plates a side on it and straighten my legs.
Im spoilt at Monster, these guys even have a Hammer Strength tibials machine or two but I prefer to stick to the basics,this time I did...
 
STANDING CALF RAISE (toes ahead)
Worked very slowly upto the whole stack then 4 plates a side on top (15 reps with a pause at the top) with a very long drop set after second set with 4 plates
45 Degree CALF RAISE (alternate toes ahead, in and out)
Started with 3 plates a side then 5 then 7 a side.15 paused reps.Two sets on 7 and a drop set,one plate a side off failure each time.
 
After this assault it was
LEG PRESS
Worked up to 11 plates a side slow and deep 12 reps
2 sets on 11 plates with final set dropping 2 plates a side each (not racking it) PUMPED !!
CYBEX LEG Xtension
Did 4 straight sets here hardly any weight I think 40k, 15 reps a set squeezing the hell out of the medialis.
 
I felt pumped now so quit while I was ahead as I still had 40 mins cardio to do.(Not done any in ages).I might have rested and done lunges but Im trying to keep the workouts a bit quicker now rather than massive weights and big rests.
 
As Welshy says it was a good one so theres only one thing to add...
 
RAAAAAAAHHHHHHHHHHHHHHHHHH
 
OLI
 
 

You train at Monster in Cheshunt ?
 
Love that place, they hold the BNBF monthly club meets there, I get severe gym envy !! ... And food envy too ! ... The chicken from the cafe is yummy !
 
So you've got the hang of the RAAAAAAAAAAAH, the other thing you need to do is hop aboard the prep train and shout CHOO CHOO !
 
What do you normally do for cardio ?