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Massing up for Nationals


Bigken1985

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Thought I would start a new log as my goals have changed a bit. Just came off Canterbury champs where I went 542.5@91.4 was a learning experience cutting weight and I did ok. Takeaways from this meet is overall muscle needs improving. I feel that powerlifting training for a long time has left quads and pecs lagging. And I wanna be more Jaked  than current form. I have a bench comp in 4 weeks also. I will just slot this in. this is a local comp in timas so I do want to bring it in front of the home crowd! Bench feels best without a big taper anyway. Have about 18 weeks to nationals. Will probably do 10 or so weeks getting ifbb then start peaking. all I want at nationals is a pb total

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Tuesday 19/4/16

arms and bench

tricep press down bar and cable 

X12

x12

x10

x10

x8

x6

working progressively heavier pretty heavy set of 6

Bench

60x5

70x5

87,5x5

100x10 (amrap)

Ez bar curls

20x12

25x12

30x10

40x8

seated dumbbell curls

15k

x4sets

was a bit different pre fautiging the tris before bench today. Basing my main work off 531 as it's pretty low voume and allows a lot of assistance . Trained with the bro tonight , we do go pretty heavy.not much exceeding 12 reps

 

 

 

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39 minutes ago, MK said:

What is the bench meet in timaru? Backyard meet?

also where is Nattys this year?

Nats is in Christchurch this year, only the best for Timas mate. It's the best of the south bench which is essentially south island bench champs. Timaru used to host nationals and all sorts back in like 08 I think, we want to get it going down here  

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Thurs 21-4-16

Deadlifts Beltlless sumo tng

60x5

85x5

105x5

130x3

140x5

160x5

180x10

weight was easy and form was ok, left groin/hip was a bit sore after. Doesn't help that legs still sore from Monday. first week back from comp, cant handle the reps.

High bar beltless squats-oly shoes

barx8

60x10

80x10

100x8

120x4

100x8

These were a real battle, legs were fucked. high bar was ass. so shit. Need to stretch the f*ck out of my legs. Need to make it a daily habit

 

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Mon 25/4/16

 Squats, flats, low bar, beltless, super raw raw

barx8

60x5

80x5

100x5

120x3

140x3

150x1 (tried for second but no good)

Pause Squat

120x4

120x4

Hack squat machine

empty x12

10x10

20x10

30x8

40x6

Leg press on smith machine

2ppsx12

3ppsx12

3.5ppsx10ish

3ppsx15

Lying leg curl 

x12

x10

x8

x1 (too heavy lol)

x12

 

Heavy leg day today, went no belt no sleeves on squat. not happy with strength on squats yet. was kind of following 531, but i quite like to self regulate a bit more and hit what feels good on the day. Also trained at my mates place, hits bar is alot stiffer than mine, i felt the difference. The hack squat is a pivot type machine and the weight gets loaded behind you so its heavy af without being much weight. One thing i notice with the leg press was i was pushing with my right leg more which made the bar stick. so its like a unilateral exercise without being one. Left leg i lagging a bit. I can deal with 150 beltless. its still ok. just need to get back in my squat groove

 

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Tues 26/4/16

Bench comp grip semi pause

barx10

40x8

60x5

80x5

100x3

120x2

120x2 Biggest grinder of my life on second lol, mis-grooved abit

tng reps

100x6

100x6

100x9

60x22

Incline db flies

15kg 3x15

Dumbell pullover

20x3x15

 

Average day in the gym, strength is down a bit on bench and squat. possibly a bit of detrain and getting out of the groove. Need to get that bench pumping again. Priority atm is the bench comp ive signed up for in 3 weeks. I wouldnt normally go this heavy straight after a meet. but i want to push that intensity back up on bench.

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Thurs 28/4/16

Deads/back

deadlift conventional, no belt, straps

  few warm ups with bar 

60x20

80x20

100x20

120x15

120x16

Wide lat pulldown

3x20

Incline supported row/rev fly type move

2x30

reverse grip lat pull

3x20

seated hammer curls

6k  2xamrap (shitloads)

 

Tonight was not about heavy weight, mainly getting lots of reps and work in. lighter weight on assistance too. want to keep recovering nicely. back felt good after all these reps. Been sitting on a hard ball on my glutes in the office or in my truck during the day, is starting to loosen things up. 

 

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Sun 1/5/16

Flat db press

 warm up etc with 6kg

15kgx10

25kgx15

30x15

32.5x20

x10

x15

Lateral raise

6kg  4x12

one arm kb ohp

8kg

x12

x12

x10/10 each side,swap at 10 then do 10 more each side

 

Short sharp training session, was busy friday so no training then so got a quick session in tonight after coming off call. all high rep stuff, getting blood in the muscle, felt good. took less than an hour. wanted some assistance that was easy to recover from. Love the kb press. they really work the stability

 

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Mon 2-5-16

Beltless, sleeveless squats flat shoes

barx8

40x6

60x5

80x5

100x4

120x3

140x1

150x3

140x3

140x3

140x3

beltless paused high bar flat shoes

 100x3setsx5

ssb good mornings

barx10

35x3x17 (lower back pump nuttzz)

rear foot elevated squats (one legged )

15kg dumbell each hand

2x8 ( was a battle, balance struggling on left leg)

 

Happy with tonights effort. 150 i couldnt even get 2 on last week, came up easy enough this time. brought my grip in about a hand width, almost straight away i felt a difference with how much tighter my upper back was staying. working on driving elbows under the bar. glute is feeling pretty good, been working mobility, just got a lacrosse ball and foam roller with the bumps all over it, will be smashing that hard iron out any niggles. also 2 week out from the bench comp, lets see if i can bring it without much prep, going to go balls out for a pb any try

 

 

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Tues 3/5/16

Bench

barx12

40x8

60x5

80x4

100x3

120x2

125x1

slingshot bench

125x2

130x2

140x1

145x1

reverse grip bench

 100x1

100x3

60x18

 

Elbow, tricep and forearm on my right side were shit today. Bench felt slow. still feeling it after coming off canterburys. Squatting yesterday with a closer grip really beat up my joints. that is where the ssb might come into its own. anyway, tried the slanger out, i dont get that much out of it tbh, but its a nice pop off the bottom. still real hard reps. ass came up on the 140/145 but who cares. The bench comp is approaching in two weeks now and i have no clue what i am going to do

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Thurs 5/5/16

Deads straps and belt

60x5

60x5

100x3

140x3

belt

180x3

200x3

210x3

4 inch block pull

210x1

220x1

230x1

ssb box squat

barx5

55x3

75x3

105x6x3

 

Used straps tonight as forearms fucked from bench

Pretty good night in the gym, not super happy with speed but considering not building into it at all, it all came up. was dizzy af, especially after the block pulls. i actually find i can pull a decent amount from blocks, but it is harder for me as thats pretty much my sticking point if that make sense. The box squats were cool, like the feeling of exploding through the rep off the box.  Prioritys  have now changed goiing into a 3 lift, the bench comp will be what it will be

 

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Bench comp pause. Belt 

Barx10

40x5

60x5

80x4

100x3

110x1

120x1

122.5x1

125x1

127.5x1

 

Working up to around second  attempt felt ok appart from right wrist/forearm. 6 days till game day. Thinking 130 on second if opener is fast. Not cutting weight just going  a bit fluffier 105s

 

 

 

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Mon 9/5/16

 squats belt only

 barx8

60x5

80x3

100x3

120x3

140x2

160x3

Wraps

 160x1

180x1

200x 0000000

 

Squats tonight, happy with the tripple at 160, was pretty easy, another rep in the tank easily. Wraps, well they suck. thought id get more out of them but i basically got the same as my sleeves, lol. took 2 hundy for a ride, got a couple inches up. not worth the grind considering im not used to the wraps, apparently i was wrapping wrong too, too low on the shin. anyone got any ideas? 

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19 minutes ago, Bigken1985 said:

In other news in Timaru, "A cow escapes a paddock with no contact with farmer, farmer worried. "

 

Shot bro good luck with meet. Training looks hearty 

 

 

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13/5/16

day off work

paused comp bench. belt wrist wraps

 barx8

40x6

60x5

80x4

100x3

110x1

122.5x1

 

Dont know if anyone else hits their opener 24 hours out, but just did. fast reps. pretty comfortable with 122.5 to open with. Bench is certainly a lift that is better to stay in the groove with 

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