Deadlift
143lbs x 6
209lbs x 4
264lbs x 2
341lbs x 1
231lbs x 8(4 sets)
Speed Squats
165lbs x 3(8 sets)
NG Seated Cable Rows
118.8lbs x 12(3 sets)
Decline Sit-ups
BW x 25
BW+22lbs x 15
BW+22lbs x 10
Romanian Deadlifts
143lbs x 6
209lbs x 8(3 sets)
Comments:
-Birthday workout, not bad
-Deadlifts still light, but the weights on the big 3 will ramp up as the weeks go by, good speed on every rep which is good
-Adding 2 reps per set on the deadlift, even at light weights, still gets your heart pumping alot faster than 6's
-Feeling pretty strong on seated rows, will go to 138.6lbs next week, another plate
-I weighed myself at the gym, pretty much exactly the same as I was a few weeks ago at the meet I was at, 180ish
Yeah, pretty average height 5"9 or a bit more, 180lbs(82kg).
Since I started at the gym, this is the first time I have ever done seated rows, So I'll build them up fast, plus the weights labelled on the weight stack are all wrong - differers at each seated row station, but I stick to the same one, so its okay, I don't give a crap how much I cable seated row really.
I think my bent-over rows are about as strong as they have been right now(started them off light few weeks ago), will be moving up to new weights with those too, look forward to repping out with 200lbs+ in the future.
__________________
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
Bench Press
44lbs x 10
110lbs x 6
143lbs x 4
154lbs x 6(4 sets)
Board Press(3 boards)
187lbs x 8(2 sets) paused last rep of each set
NG Lat Pulldown
160lbs x 8(3 sets)
Hammer Curls
33lbs x 25
33lbs x 17
33lbs x 12
Stuttered Bench Press(3 pauses)
121lbs x 3
132lbs x 3
Comments:
-Lat pulldowns felt pretty strong, I think I'll go for more reps next week and then increase the weight.
-I did alot of hammer curls haha, the pump made the stuttered benching feel funny at lockout(ah, my biceps are stretching hahaha)
Squat
44lbs x 6
143lbs x 6
209lbs x 3
242lbs x 1
198lbs x 6(4 sets)
Bent-over Rows
187lbs x 10(4 sets)
Rope Triceps Pushdown
60lbs x 12(2 sets)
60lbs x 9
Comments:
-Rows feeling good, I'll do 90kg(198lbs) next week I'll go for 8's which will be PR's(I've only done 5's with 200lbs). I may drop it down to 6's, and work it up in the coming weeks too.
-Pushdowns felt much easier this week too, I'll keep them going for a the next few weeks too
-Saw some heavy squats by my coach today, into a new suit(straps down) 375lbs for 4 sets of 6 - easy
__________________
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
Rows are looking good, do you do them as per Starting Strength, where you set the bar down each rep??
Nah, if I was I'd call them Pendlay rows!
Quote:
Originally Posted by bigDman
Strong Bent Rows
Thanks!
Quote:
Originally Posted by Matthew
You're being coached?
No shit. I have been for the past 2 months. It's the Southern Powerlifting Club, go to the members page and check out Steve and Tim, I mostly get coached by Tim as Steve isn't there most of the time. It's awesome, I get coached by some of the top powerlifters in Australia, all for free, all I had to do was join the gym haha.
__________________
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
Alco doesn't count as cheating, his lifts aren't high enough.
__________________
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
CG Board Press
154lbs x 8(3 sets)
Speed Bench Press(3 bands)
44lbs x 5
88lbs x 3(4 sets)
88lbs x 3(4 sets) - CG
Dips
BW x 25
BW x 15
BW x 12
Hammer Curls
49.5lbs x 12(2 sets)
49.5lbs x 10
Standing Calf Raises(Machine)
160lbs x 10
280lbs x 10
280lbs x 5(3 sets)
Comments:
-Switched around the boards and speed bench today
-Shoulder is feeling better again, I felt pretty much nothing during the sets, but a tiny bit soreness still in the joint, should be gone next week.
-I should hopefully be ordering a 13mm inzer lever belt, and some wrist and knee wraps soon - just waiting on somebody else to order with me
-Talked about if I enter this June comp, I might peak up in 10 weeks(450x2x2 on deads for example), and then drop down and do 4 weeks of training with gear - that's a possibility, nothing confirmed though.
-What's with the calf raises? I dunno, we were talking about soreness, and I was saying how I never get sore calves - probably because I never train my calves, so we did them haha, I wonder if I'll be sore.
-Tomorrows deads: 4x6 with 253lbs, then 275 next week, 297 the week after for 3 sets, and so on... something like that...
Speed Squats
165lbs x 3(8 sets)
Deadlift
143lbs x 6
242lbs x 4
253lbs x 6(4 sets)
NG Seated Cable Rows
138.6lbs x 8(4 sets)
Comments:
-Today was a bit annoying, a lifter not part of the club came for a visit to do a training session, and everyone seemed to turn up on this one day(the ones who barely turn up), so had to do speed squats first and wait for the good bar, way too many people.
-Deadlifts are still pretty light, and will be for the next 2-3 weeks or so.
-Rows were good too, I'll keep these here for a few more weeks, then I'll do one arm DB rows, and put seated rows after bent-over rows on sundays, might chuck military presses on Sundays too.
This is how my deadlift cycle will likely proceed, starting from next week:
4x6 x 275lbs
3x6 x 297lbs
3x6 x 319lbs
3x6 x 341lbs
4x4 x 363lbs
3x4 x 385lbs
3x2 x 429lbs
2x2 x 451lbs
1x1 x 462/473lbs
Something similar to that anyway, I'll play it by ear, but the weights should be pretty close to what I wrote here, and I should pull 462-473 in about 9 weeks time. That's the plan anyway
As for the bench and squat, my goals for the same time frame are 352lbs Squat and 253lbs Bench(funny how they the same digits flipped), so a 1078 total I hope.
Then I might start getting some equipment on, for a 495lbs pull (and a 275 Bench, and 400lb Squat haha).
They are now so sore that I walk at about half the speed of your average grandma, I know this because I got passed by like 10 grandmas, and countless fat people today.
I now have to stretch for a few minutes before standing up too, dang, they hurt a fair bit, this is bordering on "injury" haha. But it's the same thing that has happened to my forearms once before, except this is much, much more annoying, every step gives me an annoying pain as is stretches my calves!
They are now so sore that I walk at about half the speed of your average grandma, I know this because I got passed by like 10 grandmas, and countless fat people today.
I now have to stretch for a few minutes before standing up too, dang, they hurt a fair bit, this is bordering on "injury" haha. But it's the same thing that has happened to my forearms once before, except this is much, much more annoying, every step gives me an annoying pain as is stretches my calves!
it's called DOM, something that happens when you actually lift a weight. hahahahahaha
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Looks like a good plan, 210-215kg will be an impressive pull
and get that bench up to 120kg, dont stop at 115
Yeah maybe, these are just 9 week goals though - definetly possible, I should get a real kick out of training the bench press(as I pretty much didn't last year).
it's called DOM, something that happens when you actually lift a weight. hahahahahaha
Maybe not haha...
I was just thinking about my calve soreness, and then I realised, shit, they are rock hard all the time, even when I'm relaxing, so I bring my leg up and have a look, and wtf! they look swollen! So I measure them, and they have gone from like 16inches to 17 inches(swelled), haha it looks funny as hell, they are alot bigger now - but they have less definition(the swelling), and look really meaty and big hahahahhaa
I just hope I can walk fine tomorrow(unlikely), or atleast walk fine on Saturday
Bench Press
44lbs x 10
110lbs x 6
143lbs x 4
165lbs x 6(4 sets)
Board Press(3 boards)
198lbs x 6(3 sets) paused last rep of each set
NG Lat Pulldown
160lbs x 10(2 sets)
160lbs x 7
Hammer Curls
35.2lbs x 23
35.2lbs x 11
35.2lbs x 10
Comments:
-Good workout, Bench press will drop down to 3 sets and do 176 next week
-Boards I'll do 209lbs next week for 2-3 sets
Linear Mode
