nomoneynohoney Posted April 19, 2016 Report Share Posted April 19, 2016 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. bang_bang 1 Quote Link to comment Share on other sites More sharing options...
PETN Posted April 19, 2016 Report Share Posted April 19, 2016 Whats the difference between a prep and an offseason for powerlifting? Quote Link to comment Share on other sites More sharing options...
HarryB Posted April 19, 2016 Report Share Posted April 19, 2016 Just now, PETN said: Whats the difference between a prep and an offseason for powerlifting? Dosing? Lol OK OK OK bang_bang and PETN 2 Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 19, 2016 Author Report Share Posted April 19, 2016 Off season: More volume and rep work to work on weak points and to build the physique, well for me it is. Season: Peaking, less volume, increased intensity PETN 1 Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 25, 2016 Author Report Share Posted April 25, 2016 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 Quote Link to comment Share on other sites More sharing options...
PETN Posted April 25, 2016 Report Share Posted April 25, 2016 Are you keeping the weights a secret so no one copies your program or is it so no one knows what youre capable of on comp day? Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 25, 2016 Author Report Share Posted April 25, 2016 Don't like posting my numbers bro, new to this whole thing. People know what I lift in comp already etc Plus, bit ashamed of the weights that I had to do for cardio (above 3 reps) lolololol Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted April 25, 2016 Report Share Posted April 25, 2016 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. Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 25, 2016 Author Report Share Posted April 25, 2016 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. 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 Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 25, 2016 Author Report Share Posted April 25, 2016 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 HarryB 1 Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 26, 2016 Author Report Share Posted April 26, 2016 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 Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 29, 2016 Author Report Share Posted April 29, 2016 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 29, 2016 Report Share Posted April 29, 2016 in on this journal, have you pulled sumo much before? do you do your own programming? Quote Link to comment Share on other sites More sharing options...
HarryB Posted April 29, 2016 Report Share Posted April 29, 2016 Smiley faces or grumpy ones on face pulls? Which one activates the rear delts better :) Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted April 29, 2016 Report Share Posted April 29, 2016 Huhuhu in Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 29, 2016 Author Report Share Posted April 29, 2016 19 hours ago, maccaz said: in on this journal, have you pulled sumo much before? do you do your own programming? I have before but not for any great duration. I have a coach who I communicate with regularly and he will set out everything for me so I just go in and train Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 29, 2016 Author Report Share Posted April 29, 2016 19 hours ago, HarryB said: Smiley faces or grumpy ones on face pulls? Which one activates the rear delts better :) Ha ha ha ha typical.... Smiley faces uso, grumpy ones activate the sternocleidomastoids too much 19 hours ago, trainlikeafreak said: Huhuhu in aw yeyeyeye Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 29, 2016 Author Report Share Posted April 29, 2016 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 Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted May 1, 2016 Author Report Share Posted May 1, 2016 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 Quote Link to comment Share on other sites More sharing options...
bang_bang Posted May 1, 2016 Report Share Posted May 1, 2016 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 Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted May 1, 2016 Author Report Share Posted May 1, 2016 #PCP was epic bro, no trouble tonight coz traps to big for the nightclub huhuhuhu bang_bang 1 Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted May 2, 2016 Author Report Share Posted May 2, 2016 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 Quote Link to comment Share on other sites More sharing options...
PETN Posted May 2, 2016 Report Share Posted May 2, 2016 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? Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted May 2, 2016 Author Report Share Posted May 2, 2016 Lol.. Normal for me if its a hard deadlift or squat session. Gym bathrooms bro, toilets obviously lolololol Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted May 3, 2016 Author Report Share Posted May 3, 2016 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 Quote Link to comment Share on other sites More sharing options...
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