Haven’t had access to the internet for a few days, but I’ve still been busy with the training. I have now moved out too, and just got the internet set up, heres the weeks workouts and other stuff:
Bench Press
44lbs x 10
110lbs x 6
143lbs x 4
187lbs x 2
220lbs x 1 5.5lb PR
231lbs x 1 16.5lb PR
242lbs x F
187lbs x 5 (failed 6th)
Board Press
176lbs x 8(2 sets)
NG Lat Pulldown
140lbs x 10(2 sets)
140lbs x 8
Hammer Curls
28.6lbs x lots
28.6lbs x 15
28.6lbs x 19
Comments:
-Benching went well, 220lbs felt much easier than my 214.5lb PR two weeks ago.
-231lbs was a bit of a wonky rep, I bounced it off my chest too much, and didn’t keep it fully straight, got it up pretty easy though.
-I didn’t get 242lbs that far before it stopped, But I think I might have it in me when fresh, I’ll get it in a few short weeks anyway
-I have to be ready at 8am tomorrow to get to the meet! Wow, I woke up at like 1pm today haha, I’m screwed…
I went to watch my first Powerlifting competition on Saturday, and ended up as a bar loader for all three lifts, and side spotter for the Squat and Bench Press too. Nobody failed a squat so I was okay there, but a few bench presses failed, including multiple 135kg attempts by Yoji(who I train with), and a failed 215kg(473lb) Bench Press, which I had to help into the racks.
The Lifters from our club did very well mostly, except Yoji bombing on the bench. One of our guys in the 181’s totalled 915 raw-ish(knee wraps + belt) for his first comp, and a girl in 132’s totalled close to 600 with gear.
The first thing I did when I got there after unloading all the equipment was to weight myself on the competition scales. Turns out I was about 180lbs(183lbs with clothes, guessing 3lbs clothes), and the scales I have been weighing myself on for my entire life have been telling me about 8lbs too low! So that’s why everyone always thinks I weigh more than I say! Although I usually weigh myself right in the morning
I’ll still compete in the 165lb class just to take the Deadlift record(at the least). Once I get my Deadlift stronger, and past that record(452lbs), and once it gets closer to competition time, then I can worry about dropping weight – which shouldn’t be a problem at all for me.
I saw one of two lifters that I know of who are competing in the Sub-Juniors this year. He got a 264lb Bench, 352lb Squat, 385 Deadlift. I deadlifted more than that raw a couple days ago, and could likely out-squat him if I put some gear on, as for the Bench he may have me beat there. But I figure I’m training with better people and will probably pull away from him
The other lifter competing in the SJ’s this year, I saw a video of him Deadlifting. He gets on the platform, yells, hits himself on his sides, and his belt comes flying off!!(he probably doesn’t notice it right away), he then goes on to fail the lift, which I’m guessing was around 470lbs – looks like he would have gotten if with the belt!, powerlifting videos can be damn funny at times!
I’m not sure if anyone got photos there, I should have brought a camera(could have borrowed a really nice one too) for the comp, oh well, hopefully I’ll remember for the state titles in April.
Squat
44lbs x 10
88lbs x 6
143lbs x 4
242lbs x 2
286lbs x 1 2.2lb PR
297lbs x 1 13.2lb PR
308lbs x 1 24.2lb PR
330lbs x 1 46.2lb PR
264lbs x 8(3 sets)
Bent-over Rows
176lbs x 8(3 sets)
The Grip Test(rack pull & hold 2 inches)
Double overhand up to 341lbs
Mixed Grip up to 506lbs
Mixed Grip failed attempt of 572lbs
Comments:
-Finally, some heavy squats! They got pretty tough today, but I have more in me for sure, sets always kill me more than singles to though
-Getting some strength back in the rows too
-Afterwards Tim challenged Steve to a test of grip strength, so we did some rack pulls, where you just have to move ti a tiny bit, and hold it for a couple seconds without dropping it
-They worked up to 750lbs with straps afterwards, just screwing around. I think they did 660lbs without straps
- I held onto 506lbs pretty well, which I’m happy with. 572 just wouldn’t budge, still, grip shouldn’t be a problem for me any time soon. Tim has a freaking iron grip, Steve’s isn’t as good, although he could have rack pulled more than Tim if he wanted to I think.
Speed Bench Press(3 bands)
44lbs x 10(no bands)
44lbs x 6
88lbs x 3(4 sets)
88lbs x 3(4 sets) - CG
CG Board Press
187lbs x 6(3 sets)
3-pause Bench Press
143lbs x 3
132lbs x 3
Hammer Curls
44lbs x 10(3 sets)
Lateral Raises
22lbs x 10(3 sets)
Comments:
-Not much to say here. Tim wanted to try some random Bench Pressing thing with lots of pauses, not that fun ahhaha
-Tomorrow I’m going for a 418lb pull
I did get the internet! And look, no slashes! NO SLASHES! YAY!
Also, I'm not gonna bother posting my weight now, I don't have a place to weigh myself all the time now, and even if i do get somewhere, it will likely be shit and 8lbs out of order
I'll weigh myself at the Powerlifting meets I go to though, next ones in April.
Its funny, nobody thought I was 170lbs, everyone thought closer to 185-190, and I guess they were right.
Although this does mean that at my heaviest(i thought was 178) I was actually about 185! Hah!
Deadlift
143lbs x 6
209lbs x 4
264lbs x 2
341lbs x 1
418lbs x 1 22lb PR
297lbs x 6(4 sets)
Speed Squats
165lbs x 3(8 sets)
NG Seated Cable Rows
118.8lbs x 12
118.8lbs x 10
118.8lbs x 8(2 sets)
Side Bends
70lbs x 10(2 sets)
Comments:
-Pulled 418 with decent speed, never stopped on the way up or anything. I think I'll give 440lbs a ride next week, possibly with a belt.
-Got that good bar position on the squats, took me a couple sets to find it again, but I got it.
-Rows felt kinda heavy. I found out that of the two seated cable row stations, one is much heavier than the other: e.g. if they both say 120lbs, one is probably 20lbs heavier! So I have to remember to stick to the LEFT ONE
-Benching moved to Friday this week too
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I just noticed something really weird, just now, there was A GUEST viewing my log. Weird.
Also I've set a date(sort of) for the death of this log. Once I start a planned cycle to compete at my first powerlifting meet, then I'll make a new log. I'm not sure when this will be though haha, maybe 6 weeks or more!
I just noticed something really weird, just now, there was A GUEST viewing my log. Weird.
I think they just want to see your HAWT profile pic.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I made this shake last night:
3 bananas
140g of peanut butter
2 eggs
around 400mL of milk
It weighs a TON, I drank a glass last night, and I have a shitload left to eat at about 3:30 before I go to the gym. Should be good, next time I'll try putting milo in it, or maybe some raspberries.
Quote:
Originally Posted by ParanoidAndroid
I think they just want to see your HAWT profile pic.
I made this shake last night:
3 bananas
140g of peanut butter
2 eggs
around 400mL of milk
That is respectable, even though I have no idea what the metric measurements represent. My pwo shake:
Milk
honey
ice cream
protein powder
banana
ice
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Deadlift
143lbs x 6
209lbs x 4
264lbs x 2
341lbs x 1
418lbs x 1 22lb PR
297lbs x 6(4 sets)
NG Seated Cable Rows
118.8lbs x 12
118.8lbs x 10
118.8lbs x 8(2 sets)
Side Bends
70lbs x 10(2 sets)
Ok, you pull 13lbs more than me. But I NG seated cable row and side bend more than you! Hazzah!
Tell me how you're hitting such huge singles. I haven't read your log very often, but from what I saw before the last couple weeks, I'm completely shocked that you can lift this much.
That came out kind of mean, I didn't mean it that way. Just saying I'm confused, that's all. You confuse me.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Maybe I'm just one of those people with a heap of fast-twitch muscle fibres who can hit big singles, but can't rep out as well...
Or,
My training log might have been a bit deceptive in the last few weeks, I'd just got back into lifting so I've been going pretty light on sets, and heavy on singles so I can test out my max singles - which I've never done before(didn't have spotters, or enough weight sometimes), and it's fun!
I might be lifting more for the cable rows, I'm on the "heavy" station, as I said earlier, it's like 20lbs more than the station next to it when you have the same pin setting, so I decided to use the heavy one, and be a man
I'm enjoying the way I have been training in the last month or so with the big three. A few warm up sets, a heavy single, and then into sets. It's given me a good system to test out my maxes and beat them, and then get some moderately hard sets in afterwards
I'm going for a 352lb Squat on Sunday, maybe more, and probably a 440lb Deadlift on Wednesday - considering using a belt for this one, maybe if I miss it raw. I just missed 242lbs on the Bench today, Fuck!!!
I haven't hit my max in the Squat and Deadlift yet, but I have on the Bench it seems. I'd hope I can get 440lbs in the Deadlift and 374lbs in the Squat in the next few weeks, aswell as finally getting that 242lb Bench!
Bench Press
44lbs x 10
110lbs x 6
143lbs x 4
187lbs x 2
242lbs x F - Fuck not again!
165lbs x 6(4 sets)
Board Press
187lbs x 6(3 sets) paused last rep of each set
NG Lat Pulldown
140lbs x 10(3 sets)
Comments:
-Fuck! I missed 242lbs again! I should have this weight, it doesn't feel heavy at all holding it at lockout, I get to about halfway or a bit less, and then it just sticks there. One of the guys I train with said it looked like I miss grooved it, maybe I should have given it a 2nd attempt. Anyway, a 242 bench will be mine in less than one month.
-Sets were good, not maximal, but still challenging
-I may have been pausing the last reps on the bench sets, can't remember. But I definently did it with the boards.
-Up reps on the lat pulldown
i don't know why you guys blend meats in your shakes!
There's a whole thread over on marunde's board about making chicken shakes, because Derek Poundstone has said that he drinks them. Disgusting. Just eat the chicken, or drink some shakes.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
I like to make shakes with berries, a banana, some vanilla yogurt, some milk, and maybe a peach or some other kind of fruit, and some oatmeal. Plain oatmeal works fine, but I put the cinnamon & brown sugar flavoured oatmeal in, and DAMN was it good.
No one else liked it, but I loved it. All the flavors of the rainbow. And nutritious as hell.
Don't make them anymore though. I should, I kind of want one now...
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Yeah, meat in shakes = not good
I think I'll try some yogurt, oats, and some more fruits next time though.
Todays workout:
24/02/08 Sunday
Squat Day
Squat
44lbs x 10
88lbs x 6
143lbs x 4
187lbs x 2
242lbs x 1
308lbs x 1
352lbs x F
264lbs x 6(4 sets)
Bent-over Rows
176lbs x 10(2 sets)
176lbs x 5
Comments:
-Not a very exciting workout today, failed on 352 squat, not very disappointed though - pretty embarrassed though, first time failing a squat. Now I know my max is somewhere in between 330 and 350, I'll have 352 soon enough anyway, atleast now I know where my strength is at on that lift.
-Took it easy on sets, still challenging, but a weight I have done before and knew I could get all the reps easy, I'll save my strength for deadlifts on Wednesday - going for 440
-I think I'll chuck a belt on if I fail the 440 deadlift, just using the belt on a second attempt.
-Up reps on the rows, on the 3rd set I just said fuck it, didn't feel like doing any more, I'll go for 3x10 next week.
Last week Steve printed outPrilephin's table for me, aswell as a template to write down weights for a 16 week competition training cycle.
The table is pretty cool, and looks to be pretty damn good too, I've read that westside guys have used it as a guide, and it works for the club I train with. This table is what the guys I train with use to plan the percentages and weights for their training cycles.
The percentages give a range too, so its not like you follow an exact weight, but a range, to adjust for other factors(tired, feeling good). The chart was developed for weightlifters, so the percentages might work a bit differently geared maxes, and raw maxes and what not.
I made another shake today, Milk Yogurt, blueberries, raspberries, banana, paw paw, strawberries. I then poured it into an empty milk carton and drank it on the train and around the place this morning when I went to my first 2 lectures today.
First day of university, it was boring as hell, sitting in 2 hour lectures are soooo fucking draining, they make me so damn tired and sleepy!
First day of university, it was boring as hell, sitting in 2 hour lectures are soooo fucking draining, they make me so damn tired and sleepy!
4 years left of this, get used to it. :P
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
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