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Manlet Powerlifting


manlet

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New to Powerlifting, have been doing bodybuilding shows since 22 and have done a PL meet not long after without specific training.

 

First meet stats

22 years old 84kg. 205/140/227.5 9 from 9

 

Top gym lifts

265 in wraps/165/240 for 4 reps

 

Current stats

27 years old, 83.8kg @ 5'3" 210/140/220

 

Training has been shit the last 6 months with hectic work schedule and organising my wedding last month so those numbers are kind of embarrassing for me.

 

Plus I just got bored with bodybuilding and can't really be fucked doing the amount of drugs it takes to be competitive. Aiming to do the GPC push pull meet in Wellington.

 

I'll be following the Candito Linear Strength/ Control template and just make adjustments based on what I like and how I feel it is going. I chose this program as it has a good mixture of volume and Varina intensities.

 

Today's workout

 

Lower Body Strength

 

Squats

60 x 10

100x5

100x5

140x1

160x6 video below (if it attached)

160x6

 

Deadlifts

60 x 10

100x5

140x1

180x5

180x6

 

GHR

BWx8

BWx8

 

Good Mornings

60x10

60x10

60x10 

 

10 minutes on the stepper at the end cause I'm an unfit c*nt. Stretched majority of muscle groups and will foam roll before bed.

 

Working on squatting low bar again and it's taking some getting used to. My hips are quite tight so need to remedy that to really help improvement.

 

Open to critiques on squat form.

 

 

20160314_174344.mp4

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Upper Strength

 

Bench

60x10 

80x5

80x5

100x1

110x6

110x6

110x6

 

Bent Over Rows

60x10 

100x6

100x6

100x6

 

Seated BB Press

60x10 

80x5

100x6

 

Lat Pull Downs

90x6

 

Incline DB Press

30x12

40x10

45x8

 

Rope Pull Downs

30x15 

30x15

30x15

 

Getting used to trying to figure out how my body will fatigue as things progress so hopefully will find the sweet spot in the coming weeks for working sets. Also, I often find myself doing bodybuilding reps i.e. slow, non explosive reps without lock outs

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2 hours ago, Bigken1985 said:

Nice. You should get Strong af with the muscle from all the bb training. Canditos programs are good. Lol. Ur first meet is stronger on bench and sq than me after 3 years lol

 Short levers and all that shit lol

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2 hours ago, PETN said:

When is that wellington push pull comp and do you have any numbers in mind of what you expect/want to hit in it?

I'm hoping the fact I have had bigger numbers before that I should be about to bounce back. That combined with specific training has me aiming for 300/190/300.

 

It's august 20th

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Lower Control

 

Speed Squats

60x10 

60x10 

100x4

100x4

120x4

120x4

 

Deficit Deadlifts 1" Block 

60x5

100x5

120x4

120x4

120x4

 

Romanian Deadlifts

120x10 

120x10 

120x10 

 

Lying Leg Curls

35x12

35x12

35x10

 

Finished with calf stuff and cardio

 

The control days are supposed to involve paused squats and deads but I chose the different exercises as I lack speed throughout the movement so hope these exercises will help remedy that

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Upper Body Control

 

Spoto Press

60x4 

80x4 

100x4

100x4

100x4

100x4

100x4

100x4

 

One Arm DB Rows

45x4 

45x4

45x4

 

Standing OHP

60x10

80x10

 

Pull Ups

10

 

Rear Flyes

14x12

16x12

18x12

 

Nothing hectic today, still feeling my way through. The rows were a little different as you are supposed to pause at the top, might try a different exercise for that.

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Lower Body Strength 

 

Squats

60x5

100x5 

140x1

170x6

170x6

170x6

 

Deadlifts

100x5

140x1

180x4

190x6

 

GHR

BWx8 

BWx10 

BWx10 

 

Good Mornings

100x12

100x12 

 

Finished up with cardio and stretching.

 

Squats felt better tonight, took my stance wider so I wasn't going so deep. Will probably jump another 10kg next week. Tried using a belt but it just feels restrictions. 

 

Grip strength on deads suck right now but strapped up for the 190 and that flew up. Getting better with keeping the bar close.

 

Assistance work feeling better too as my flexibility increases.

 

Feel as if strength will be back soon and will be repping in the 200's 

 

 

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Upper Body Strength 

 

Bench

60x10

80x5

100x1

120x6

120x6

120x6

 

Bent Over Rows

60x6

100x6

100x6

110x6

 

Seated Military Press

60x4

80x5

110x3

 

Wide Grip Pull Ups

BWx6 

BWx6 

 

Improving my bench set up is helping a lot. Staying tight the whole set. Feels good.

 

Military Presses were a big ol' nope today. As soon as I unracked it I knew it was gonna be a bit too heavy

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Well you are a strong little mofo :) 

 

Thank god you stopped bodybuilding cos of the drugs, powerlifting is so much more natural ha ha ha 

 

Just being a smart arse bro, you've got some power so good to see what you can do when you focus on it. 

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2 minutes ago, HarryB said:

Well you are a strong little mofo :) 

 

Thank god you stopped bodybuilding cos of the drugs, powerlifting is so much more natural ha ha ha 

 

Just being a smart arse bro, you've got some power so good to see what you can do when you focus on it. 

Lolololol you know what I mean bro.

 

Hope you and the kids are doing well. Eric think he can't beat you yet?

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11 hours ago, soundsgood said:

 

What the actual f*ck bro 

 

i weigh approx 30-35kg more than you - pretty decent at seated OHP (or so I thought) and my PB at 120 is only 10 lmao

 

Phenominal strength man 

I'm convinced most of my bench strength is delts haha

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Control

 

Speed Squats 

60x10 

100x4

120x4

120x4

140x4

140x4

140x4

 

Deficit Deadlifts 1" Block 

100x4

140x4

140x4

140x4

160x4

 

Spoto Press 

60x6

100x4

110x4

110x4

110x4

 

Had to condense lower and upper control days into one with long weekend and the wife's birthday celebrations so focused on the big 3.

 

Everything is feeling great. Form is improving, endurance is up, speed and strength (power if you will) has come leaps and bounds quickly.

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1 hour ago, soundsgood said:

I have to say this Candito programme doesn't look to bad.  

 

Are you finding it pretty easy at this stage in regards to the weight moved? 

 

The volume wouldn't have been to far removed from your former bodybuilding training would it? 

 

Yeah, weights aren't too tough, just making sure I'm not over reaching so early in the program.

 

The volume per muscle group per workout is less but the increased frequency probably balances out.

 

Do you follow any sort of program?

 

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2 hours ago, manlet said:

 

Yeah, weights aren't too tough, just making sure I'm not over reaching so early in the program.

 

The volume per muscle group per workout is less but the increased frequency probably balances out.

 

Do you follow any sort of program?

 

 

I just ran Brandon Lilleys cube for 8 weeks with my own peaking variation for the last 4 weeks 

 

First programme I've run properly ever and I think it will give me my best total ever in a couple of weeks.  

 

You can toil away doing your own thing for a few years and make good gains, but there's comes a point where a decent programme will make all the difference.  You are doing the right thing bro 

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45 minutes ago, soundsgood said:

 

I just ran Brandon Lilleys cube for 8 weeks with my own peaking variation for the last 4 weeks 

 

First programme I've run properly ever and I think it will give me my best total ever in a couple of weeks.  

 

You can toil away doing your own thing for a few years and make good gains, but there's comes a point where a decent programme will make all the difference.  You are doing the right thing bro 

 

I considered following that program but went with candito. How did you find that one? Pros/cons?

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