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Squat On money = Get Some Honey


nomoneynohoney

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Powerlifter:

 

GPC u90kg class, first 3 lift in the weekend gone.

 

Current stats as of AKL Champs:

 

SQ: 240

BP: 150

DL: 280 (Newly set record for GPC in the u90kg weight class)

 

Total: 670kg raw (#14 ranked on points in NZ)

 

Goal is 700kg+ at nationals in July.

 

Currently de-loading from AKL champs and will be having a 6 week off season and a 6 week prep.

 

 

 

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First week back since comp last weekend..

 

Squat day:

 

2 x 6, 1 x 3, 2 x 8, 2 x 10

 

Was fucked after this, been a while since I have done this volume on squats lol.... doubles and singles in prep, now back to this. 

 

Will gradually add in accessories as the weeks go on, especially on squat day.

 

Feeling good. 

 

Low rep bench day tomorrow with shoulders/triceps

 

 

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26 minutes ago, nomoneynohoney said:

bit ashamed of the weights that I had to do for cardio (above 3 reps) lolololol

True that. I've spent most of my lifting life training like a bodybuilder. Spent a few months on a powerlifting routine, then recently tried going back to my old high-rep training... Nearly died. :-o

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7 hours ago, Pseudonym said:

True that. I've spent most of my lifting life training like a bodybuilder. Spent a few months on a powerlifting routine, then recently tried going back to my old high-rep training... Nearly died. :-o

 

Oh bro, work capacity... Not even once lol. 

 

After my last push/pull it was the same. Have to gradually increase volume. 

 

Think I saw you at GPC comp?? Wearing gym nation t shirt haha

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Also for anyone interested:

 

My diet is currently the following, trying to increase 2-3kg before nationals.

 

M1: 8 egg whites + 2 yolks OR 4 whole eggs, 4 slices vogels, 1 c oats, handful berries

M2: 50g protein from a shake

M3-5: 1 cup rice or 300g kumara with 250g chicken thighs

Pre w.o: 1 banana, 1/2 c oats, honey

During training: 60-70g carbs from a carb formula or sports drink and 10g BCAA

M6-7: 60g carbs from tortillas or rice/kumara/potatoes and 250g steak

 

Had to drop about 3 carb meals the week before AKL Champs in order to make weight but different focus now so the carbs and calories ramp right up

 

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Bench workout 1: 

 

3 working sets: 2 x 6 and 1 x 3. Felt good to be back on the bench, went to a different gym than usual, nice bench but rack heights weren't the best, esp when you got t rex arms... either by my face or by lockout lol dem commercial gym feels. 

 

Accessory work:

Flat DB press 50kgx10/10/6

DB Shoulder Press: 5 x 10 @ 27.5kg

Tricep Rope Pushdowns: 4 x 15

Reverse Pec Deck: 4 x 20 @ 40kg                                                                                                                                                                               Close Grip Machine Press: 5 x 20

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Shoulders/Triceps:

 

Face Pulls on seated row: 5 x 20

Reverse Pec Deck: 5 x 20

Seated Side Laterals: 5 x 20/20/10/10/8

Cable Behind Back Laterals: 4 x 15

Pushdown/Rope extensions: 5 x 20

Dip Machine: 5 x 20

 

Good to give the joints a rest and pump some volume back in.. 

 

Got deadlifts today which should be nice. Trying sumo this off season as main and conventionalise as secondary.

 

Usually pull conventional, so will be interesting to see the difference in numbers etc

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Deadlift day: 

 

Sumo: 225x2x3, 235x1 - first time sumo pulling in over 6 months and felt good. 

Conventional: 220x3x3- felt like speed reps and very easy. 

 

Pendlay Rows: 4 x 8 @ 80kg

DB rows: Controlled negatives- 27.5x8, 8, 25 x 10, 10, 10

Seated 1 arm machine row: 80kgx5x8

 

Pretty happy with my first DL session back. Journey to 300kg continues

 

Benching again tonight with chest accessories

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Bench Day yesterday: 

 

Elbows felt good, did prescribed numbers. 2 x 6 and a set of 3. 

 

Brought grip in slightly to alleviate elbow pain and definitely worked better. 

 

Trained the rest of the workout with my best mate who is a bodybuilder so crammed in lots of volume:

 

Incline Hammer Press: 45kg per side x 5 x 10

Flat Machine Press: 5 x 10 @ 50kg

Seated cable fly: 4 x 15 

Kneeling overhead rope extensions: 3 x 15

 

Pretty good session and felt good to get some reps in. 

 

Rest day today and back into squats tomorrow

 

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1 hour ago, nomoneynohoney said:

Bench Day yesterday:

 

Elbows felt good, did prescribed numbers. 2 x 6 and a set of 3.

 

Brought grip in slightly to alleviate elbow pain and definitely worked better.

 

Trained the rest of the workout with my best mate who is a bodybuilder so crammed in lots of volume:

 

Incline Hammer Press: 45kg per side x 5 x 10

Flat Machine Press: 5 x 10 @ 50kg

Seated cable fly: 4 x 15

Kneeling overhead rope extensions: 3 x 15

 

Pretty good session and felt good to get some reps in.

 

Rest day today and back into squats tomorrow

 

How was the #pcp ?

 

HUHUHU

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Squat Day:

 

187.5x2x6, 192.5x3- all relatively comfortable and buried them ATG.

 

Don't believe in high squats or any dubious lifts. Should be clear if its a white or a red, so I bury them deep.

 

Followed the above sets with 140x5x8, absolutely fucked me. Conditioning making a coming back after peaking for AKL champs.

 

Leg Press: 7PPSx10, 8x4x10

 

Seated Leg Curl: 50x5x8

 

Done.. Good to get volume in on squats and very happy with form. 

 

Spewed up 3 times and the reps are definitely taxing me but adapt or die

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Is it normal to spew or is it a sign of something seriously wrong with your body? Ive never spewed before in my life from training but have felt bit queasy a couple of times which i assume was something else that my training aggravated. Have seen it mentioned on here before though. Is it a chch thing?

 

Also where do you spew? Like onto floor every time or into a sink or fountain or do you have a bucket beside you constantly?

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Bench day:

 

2 x 6 and a set of 3, getting stronger- elbow played up a bit.

 

Flat DB: 50x10, 50x9, 40x10- slower and controlled. Stopped here as elbow was starting to inflame..

V-bar tricep pushdown: 30x5x15

Db Laterals: 7x40, 10x30, 12x20, 16x10, 10

Close grip machine press 61x5x20

Behind back cable laterals 5x5x20

Tri ext machine/Preacher machine 5x20

 

Epic pump and happy with bench progress. Assistance was higher reps and volume as elbow was playing up

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