Build up to oceania's

[Northland Powah]

Squat

120 x 5

140 x 5

150 x 5

160 x 1

170 x 1

140 x 5

 

bench

6 sets x 6 reps @ 100

 

sumo deadlift 

100 x 5

140 x 5

 

comment

I had a strange feeling in my back on the last set of deadlifts so I stopped there. Next session I may go lighter on squats before deads.

[Northland Powah]

squat (3s)

100, 140, 150, 160, 170(2) 160 150 140

deadlift

100 x 5, 140 x 3, 180 x 2

bench

8 sets x 4 reps @ 115

 

[Northland Powah]

Here's my Monday night pic

[Northland Powah]

Yesterday

 

Bench

10 sets X 3 reps @ 120

 

then some back exercises

 

Today

 

Sumo Deadlift

100 x 5

140 x 5

160 x 5

170 x 5

175 x 3

 

Bench press yesterday was a killer. I needed massive rest between sets, like 5 mins or more. Todays deadlifts were OK. I was hoping to get more but thats ok. I'll probably head into the gym again later today to hit another bench sesh. 6 x 6 @ 105 I think..

[Northland Powah]

Today so far

squat

140 x 5

160 x 5

150 x 5

170 x 1

beltless from here

140 x 3

145 x 3

150 x 3

nice little session, I need to get a bench in today, getting ack on them lately. 

[Northland Powah]

I got that bench session done. 6 x 6 @ 102.5

[Northland Powah]

Deadlifts

up to 160. I wasn't feeling it today. Just too much lifting in the last week given the reduction in calories.

 

Bench

7 sets x 5 reps @ 107.5

 

Comments

Iv'e been keeping to about 2000 cals the last couple of weeks, give or take. Its been working well so far. Trying to hit 200g of protein has been a mish but I think if I keep going it will pay off. Calorie tracking that is.

[Northland Powah]

I intended to bench and squat today but forgot that its Saturday and the gm closes at 11am *crazy*

 

Squat 

140 x 3

160 x 2

170 x 1

175 x 1

170 x 2

160 x 4.5 miss

 

time to go home so I'll have to play catch up tomorrow. 

[Northland Powah]

I decided not to go to the gym today as it was the first day back to work. Then decided fAkit and went anyway, which I was glad I did.

 

squat

100 x 5

140 x 5

160 x 3

170 x 1

180 x 1

belt off

140 x 3

145 x 3

150 x 3

155 x 3

 

bench

8 sets x 4 reps @ 117.5kg

 

Good stuff today. Here is my Monday night pic. One more week of dieting to go!

[Northland Powah]

I decided not to go to the gym today as it was the first day back to work. Then decided fAkit and went anyway, which I was glad I did.

 

squat

100 x 5

140 x 5

160 x 3

170 x 1

180 x 1

belt off

140 x 3

145 x 3

150 x 3

155 x 3

 

bench

8 sets x 4 reps @ 117.5kg

 

Good stuff today. Here is my Monday night pic. One more week of dieting to go!

[Pseudonym]

Are you still on baby alert, NP?

[Northland Powah]

Shes 4 days over right now. But the midwife thought she may still be a week away. Its tough work waiting around for nature to do its thing.

[DCYPL]

My wife went two weeks over...

 

my daughter was 10lbs12oz.

 

LOLZ!

 

Congrats brother!

[Northland Powah]

Ours is looking 10lb plus as well. I was on d-aspartic acid at the time. Am I going to have a genetic freak?

[Northland Powah]

Wow 6 weeks has flown by! 6th of August I watched my son Blake come into the world 8lb 10oz. Wow crazy times. 

So I'm back into semi regular training now. I have the northisland bench champs this weeked and only a couple of trainings in that time. After that I've booked my flights to the raw champs in Chch.

So training will be basically getting back to where I was. any ideas on how to peak for the end of the month guys?

[DCYPL]

Congrats bro!! Crazy times alright!

and..NO IDEA how to peak. I come in here to read up and learn haha

 

and good luck for this weekend!!

[Northland Powah]

hi guys

 

Ive been working hard in the gym the last two weeks. pushing squats the most. Its the last week before raw nats so im looking foward to that at the moment. 

best lifts of theweek are 

squat: 155 x 6 and 150 x 8

bench : 117.5 x 4 and 110 x 8

dead: 160 x 5 not pushing these

 

I probably wont be looking at any pbs down in chch but hopefully a solid outing and a medal of some sort would be great. ill do a full write up when im back!

[Northland Powah]

Awesome weekend down in Chch last weekend. 

 

National 3 lift raw championship

 

Body weight: 72.5

 

Squat 

165 www

172.5 www

177.5 www 3rd

 

Bench

125 www

130 www 1st

132.5 rrr

 

Deadlift

180 www

192.5 www

195 www 6th

 

Total 502.5 pb

 

Comments

Awesome day in a really competitive weight class. I managed to get most of my lifts which really helped my sneeky 2.5kg pb total I was actually in 2nd place by the end of the bench press, but got dominated in the deadlift. I learnt a lot and have a new focus for next years champs. 

This year, and next, Its back to consistent training focusing on my deadlift. I'm switching over to sumo and am really going to be pushing this over the year. Training will be 531 style, I've  also brought the new book so will look to use some of the new training philosophies dave recomends in it.

It was good to catch up with a few gymnation members in person. 

 

[Northland Powah]

Deadlift training 

 

122.5 x 5

140 x 5

157.5 x 10

167.5 x 5

122.5 x 10

 

Bench

5 sets x 15 reps @ 75kg

 

comments

good reps out of the working set. I was aiming for 10 - 12 so got there. 

[Northland Powah]

Military press

32.5 x 5

37.5 x 5

42.5 x 10

45 x 5

32.5  x 10

 

stiff leg deadlift

4 sets x 10 reps @ 80kg

 

Comments

Not a bad workout. Higher calories are helping should be some gains on the way.

[Phedder]

Good to meet you mate, solid outing and a good stepping stone for you. Also again a big apology for the muck up on your final deadlift *dash1* What were you planning on lifting?

[Northland Powah]

Haha it's no worries. I was only going for about 200 or so so I don't think it would have affected places. Not that it was your fault mate. That's just me, really forgetfull haha.

[Northland Powah]

Squat

100 x 5

142.5 x 10

150 x 5

107.5 x 15

 

comments

no a AssistAnce work today. Good rep on though.

[Northland Powah]

Skipped bench session last week as I did somthing to my shoulder at the raws.

 

Deadlift

157.5 x 3

177.5 x 6

140 x 15

 

Assistance 

A bit of everything but not a lot of much.

[Northland Powah]

Bench with pullups 

 

90 x 5

102.5 x 3

115 x 8

120 x 1

75kg x 33 (bw rep record)

 

Military press 

5 sets x 10 reps @ 25kg

 

Push downs X 3

Rows x 3