manlet Posted March 14, 2016 Report Share Posted March 14, 2016 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 PETN, Pseudonym and eLm0 3 Quote Link to comment Share on other sites More sharing options...
manlet Posted March 15, 2016 Author Report Share Posted March 15, 2016 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 Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted March 16, 2016 Report Share Posted March 16, 2016 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 Quote Link to comment Share on other sites More sharing options...
PETN Posted March 16, 2016 Report Share Posted March 16, 2016 When is that wellington push pull comp and do you have any numbers in mind of what you expect/want to hit in it? Quote Link to comment Share on other sites More sharing options...
manlet Posted March 16, 2016 Author Report Share Posted March 16, 2016 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 Quote Link to comment Share on other sites More sharing options...
manlet Posted March 16, 2016 Author Report Share Posted March 16, 2016 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 Quote Link to comment Share on other sites More sharing options...
manlet Posted March 17, 2016 Author Report Share Posted March 17, 2016 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 Quote Link to comment Share on other sites More sharing options...
bang_bang Posted March 17, 2016 Report Share Posted March 17, 2016 Will be following with interest you boys have def got the build to be very competitive PLers. Quote Link to comment Share on other sites More sharing options...
manlet Posted March 17, 2016 Author Report Share Posted March 17, 2016 15 minutes ago, bang_bang said: Will be following with interest you boys have def got the build to be very competitive PLers. Cheers, I have always told I'd make a better PLer than a BBer so we will see lol Quote Link to comment Share on other sites More sharing options...
PETN Posted March 17, 2016 Report Share Posted March 17, 2016 1 hour ago, manlet said: Cheers, I have always told I'd make a better PLer than a BBer so we will see lol Should kill it considering the bodyweight you'll be able to compete at manlet 1 Quote Link to comment Share on other sites More sharing options...
manlet Posted March 18, 2016 Author Report Share Posted March 18, 2016 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. Quote Link to comment Share on other sites More sharing options...
manlet Posted March 21, 2016 Author Report Share Posted March 21, 2016 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 bang_bang, eLm0, maccaz and 1 other 4 Quote Link to comment Share on other sites More sharing options...
manlet Posted March 22, 2016 Author Report Share Posted March 22, 2016 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 Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
PETN Posted March 22, 2016 Report Share Posted March 22, 2016 Lol f*ck..how many reps of 110 (ohp) were you hoping to hit? Quote Link to comment Share on other sites More sharing options...
manlet Posted March 22, 2016 Author Report Share Posted March 22, 2016 13 minutes ago, PETN said: Lol f*ck..how many reps of 110 (ohp) were you hoping to hit? 6 I did 120 for 6 or 8 reps about 4 or 5 months ago Quote Link to comment Share on other sites More sharing options...
HarryB Posted March 22, 2016 Report Share Posted March 22, 2016 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. Quote Link to comment Share on other sites More sharing options...
manlet Posted March 22, 2016 Author Report Share Posted March 22, 2016 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? HarryB 1 Quote Link to comment Share on other sites More sharing options...
HarryB Posted March 22, 2016 Report Share Posted March 22, 2016 I'm good and the kids are good. He just got taller then me.. not hard but still. My days are numbered he reckons ha ha ha And yeah I know exactly what you mean :) manlet 1 Quote Link to comment Share on other sites More sharing options...
soundsgood Posted March 22, 2016 Report Share Posted March 22, 2016 3 hours ago, manlet said: 6 I did 120 for 6 or 8 reps about 4 or 5 months ago 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 PETN 1 Quote Link to comment Share on other sites More sharing options...
manlet Posted March 22, 2016 Author Report Share Posted March 22, 2016 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 Quote Link to comment Share on other sites More sharing options...
manlet Posted March 26, 2016 Author Report Share Posted March 26, 2016 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. Quote Link to comment Share on other sites More sharing options...
soundsgood Posted March 26, 2016 Report Share Posted March 26, 2016 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? Quote Link to comment Share on other sites More sharing options...
manlet Posted March 26, 2016 Author Report Share Posted March 26, 2016 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? Quote Link to comment Share on other sites More sharing options...
soundsgood Posted March 26, 2016 Report Share Posted March 26, 2016 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 manlet 1 Quote Link to comment Share on other sites More sharing options...
manlet Posted March 26, 2016 Author Report Share Posted March 26, 2016 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? Quote Link to comment Share on other sites More sharing options...
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