Build up to oceania's

[Northland Powah]

Squat

Warm up

Stretches

60 x 5

85 x 5

100 x 5

Working

120 x 3

140 x3

155 x 3

Assistance

Low box squat

80 x 5

100 x 5reps x 4 sets

Ghr 5 sets

Lying leg curls

4 sets

Comments

This workout felt good. Knees feel good also, a little niggle on the way up but it sorted it's self out. Squats were high depth which felt good as I didn't put any undue strain on my lower back

Box squats felt ok, more of a grind than speedy but felt good. Hamites are still weak but getting better.

I will try for a mid day workout tomorrow if I can sneak away from work

[Northland Powah]

Bench

Warm up

20 x 5

60 x 5

80 x 3

Working

100 x 3

110 x 4

Assistance

close grip bench

5 set of 10 reps @ 75 - 85

Croc rows

5 sets of 10 reps @ 32.5

Skull crusher

15 x 25kg

15 x 40kg

13 x 45kg

Comments

Mean workout today. 110kg's were long paused, and probably had another in me. Close grip felt good also, and croc rows.... actually everything felt good..

Wednesday will be a rest day but I'll probably go in and do some stretches or somthing. Thursday is Deadlifts, which I'm moving back to conventional with, see how that goes

[Northland Powah]

Deadlift conventional

Warm-up

stretches

60 x 5

100 x 5

Working sets

130 x 3

150 x 3

170 x 5

Assistance

Sumo DL

5 sets of 10 reps @ 95kg

Abs.... about 7 sets of leg raise and standing cable crunches

hamstring curls

10 @ 24

10 @ 30

10 @ 36

8@ 42 + 4@ 30 + 6@ 18

15@ 18 with elbows on bench

Leg press (cable one for girls)

5 sets at progressive weight

Comments:

This was an uphill battle from the start, no energy after a big day. all good, have some good days and some bad. I have my eyes on a comp on the 24th of this month, I think I'll just rock up and lift (no deload ect) looking forward to pulling more than 200kg and hoping for a 130+ bench.

[Northland Powah]

Oh and my Romaleos turned up yesterday sweetness!

[Northland Powah]

Military Press

Straight into working sets

20 x 5

25 x 5

30 x 5

35 x 3

45 x 10

Assistance

Military Press

5 sets of 20 reps @ 25kg

about 10 sets of pull ups and pulldowns

lateral and side raises 6kg (yeah buddy!)

s/s

band pushdowns some single arm

db bicep curls 12.5kg 3 sets of 8 reps

Comments

Military press is getting better. had maybe 3 or more in the tank so must be getting stronger. Must be those db flies. I'm looking forward to Monday when I can give these Romaleos a whirl

[Northland Powah]

Squat 5's

Warm up

lower back and leg stretches

box squat

Working sets

100 x 5

120 x 5 b

145 x 5 b

Assistance

low box squat

5 sets of 5 reps @ 100kg

GHR

5 sets + 1 set of leg curls

Abs

4 sets

Comments

Sweet workout! I took my time working up to the weight I wanted as this was my first time in the Romaleos. All I can say is WOW. Such a buzzy feeling, it was a hit and miss with the reps but when they were good, they were good!

Box squats were next level hard. I guess I was an extra 3/4 inch lower in the new shoes and this was felt on the lower back.

Everything else was stock standard.

[Northland Powah]

Bench Press

60 x 10

80 x 8

Working sets

100 x 5

105 x 7

Assistance

DB Press

3sets x 12reps @ 30kg (all over the show)

Pulldowns

3ses x 12reps

Stretches

Comments:

I had a bit of a funny bicep after yesterdays squat workout???? So I took it easy on the pulling stuff. Also while I was warming my shoulder started hurting so just chilled out today. Still got my necessary reps done so sweet as. There is an in house bench comp on Wednesday, so may do that.

[Northland Powah]

Deadlift conventional

Warmup

60kg x 5

Stretches

100 x 5

Working sets

122.5 x 5

142.5 x 5

160 x 7

Assistances

Leg Curls

24lbs x 10

30lbs x 10

36lbs x 10 3sets

18lbs dropset

Leg press

3pps x 10

4pps x 10

6pps x 10

Abs x not enough

Comments

I should have added in 5 sets of 10 reps @ 95 sumo deadlifts but I’ve done something to my groin, feels funny when walking and stuff so just need to give it time to come right. I hit my numbers again so I’m slowly getting stronger. Slowly

[Northland Powah]

Military Press

warm up

20 x 5

25 x 5

30 x 5

Working

32.5 x 5

37.5 x 5

42.5 x 11

Assistance

MP

25 x 10

27 x 10

30 x 10

32 x 10

35 x 10

Pull ups

5 sets

Skull crushers

45kg x 10 x 2sets

side raise with 6kg (5 sets)

Comments

Good workout, should have just stuck with the military press for shoulders but mucked around a bit with things. Felt strong with MP today.

[Northland Powah]

Squat

Warm ups with low box squat

20 x 5

60 x 5 x 2

80 x5

100 x 3

Squats

Working sets

122.5 x 5 b

145 x 3 b

162.5 x 2 b

Assistance

Low box

5 x 5 @ 102.5

Hamstring curls

5 sets

Abs x enough

Leg extensions x 3 sets

Comments

Sweet workout today, my squat is finally gaining again! Hammies were toast today which is good and even chucked in some token leg extensions yeah boi!

Looking forward to bench tomorrow

[Northland Powah]

Bench Press

Warm up

60 x 5 x 2

80 x 5

3 sets of pull ups

Working sets

102.5 x 3

115 x 2

Assistance

Close grip BP

5 sets x 10 reps @ 75 - 85kg (2.5 increments)

Croc Rows

5 sets of 10 reps @ 30kg

Incline DB bench

25kg x 10, 7, 8

3 sets of pulldowns

Dips

BW x 10, 10, 10

Comments

Average workout today, and eats were no good. No food till 3pm then shit snackey food, protein shake and small dinner. I think I had some sort of sun stroke as I had 5 hours out side.... May get into kitchen for a mass omelette soon. I wanted 3 @ 115 but just didn't have it in me today.

Im writing this down to keep my motivation up. I WANT 175 FOR 5 ON THURSDAY!!!!!!

Time will tell

[Northland Powah]

Dead lift conventional

Warmup

Walk to gym

Pick up bar

60 x 5

100 x 5

Working sets

140 x 5

160 x 3

180 x 5 (1rm 209kg)

Accessory

Sum DL

5 sets of 5 reps @ 100kg

Hamstring curls

About 7 sets

Abs (standing)

5 sets

Stretches

Comments

Came into the gym with the idea of 175kg for 5, then saw that actually I was supposed to be lifting 180. So I just psyched myself up and go stuck in. After 4 I was had it, but pushed for the fifth and felt something in my ribs give a tickle. I still need to head back after work for some leg press and maybe a few more abs. Also weighed myself at 80kg.

[Northland Powah]

Military Press

Warmup

bar x 10

25 x 5

30 x 5

Working

37.5 x 5

42.5 x 3

47.5 x 10

Assistance

MP

25 x 10

27.5 x 10

30 x 10

32.5 x 10

35 x 10

37.5 x 6

Upright row

5 sets x 10 reps @ 20kg plate

band pull apart x 5 sets

skull crushers

3 sets of 12 reps @ 38kg

cable tri extensions + barbell curls (in the squat rack) :naughty:

Comments

All good, Shoulders are progressing well at the moment. Not sure if it has added anything to my bench yet tho....

So thats the end of the 531 week so now I have a chill out de load week, which couldn't have come at a better time. I have been really happy in general with this cycle, so I'm hoping to build on this and really give it all on the 3's and 531 weeks.

[tomleegolf]

Getting strong bro. Good stuff!

[Northland Powah]

Thanks TLG, Gettin thur slowly :grin:

Squats

Warm up: box squats

Working sets:

130 x 3

145 x 3

157.5 x 3

Assistance

Box Squats

5 x 5 @ 100kg

Hamstring Curls

7 sets

Leg Raise

5 sets of 10

Comments

Stock standard workout today, I really wasn’t feeling it after a big 3 days moving house. So I hit the numbers I needed and got out. I will really have to push hard with assistance work on deadlift day to make up for today.

[Northland Powah]

Quick update.... Been busy moving into my house and getting stuff sorted. I've managed some mediocre workouts. I'll just post the top sets I've done

Bench 112.5 x 4

Dead lift (sumo) no belt 175 x 4

Military press 47.5 x 8

[Northland Powah]

Squat

60 x 5

80 x 5

100 x 5

Working sets

125 x 5

140 x 5

150 x 6

Box squats

5 x 5 @ 105

Ham strings

5 sets (lightish)

Abs x 5sets

Comments

This workout was all good. I wanted more on top set, but I got tired lol. Assistance stuff is trucking a long well

[Northland Powah]

Bench

3 sets of pull ups

20 x heaps

60 x 5

80 x 5

105 x 6

Assistance

Big pause

90-100 x 5 (2.5 increasments)

Croc row standing

5 sets 10 reps @ 30kg

Incline db

25kg 10,10,10,10,7

Tri push downs and band pull apart

Comments:

Good little workout today. Minimal rest between so sped through it. I played around with grips for bench and think I've found something that works for me. Looking forward to next weeks bench!

[Northland Powah]

Dead lift sumo

Working sets

125 x 5

145 x 5

165 x 10

Assistance

Stiff leg

100 x 5 2sets

2 sets abs

Out

Military press

145 x 10

Assistance

Push pulls and some arms

Out

[Northland Powah]

Hey guys

***update***

start with the negatives

1

Got food poisioning on boxing day and fevered out for three days then felt real bad for a following 5 days or so.

2

got a sinus infection during the same time

3

gym hours were rubbish

4

finally got back into the gym and went harry hardcore, nek minnit feel a crack in my back.... Another 3 days on couch on coedine and panadol with a farked back.

5

lost a couple of kilos

Positives

1 due to fevering ive lost a bit of fat and now have abs.

2 enjoyed the time off from the gym, and really allowed me to think about the up coming year (lifting and life in general)

Since feeling better Ive been staying safe. Just auto regging my workouts with moderate intensity. Thinking about calling this the start of a cut and seeing where I end up. Im off on a road trip on Friday. Kerikeri to Queenstown and back in 10 days. Gonna be a lot of driving but I'm looking foward to it. once getting back into the swing of things I'll be 531ing again at maybe 85% of estimated max.

Merry Christmas and Happy New Year to everone who reads my journal

[Northland Powah]

Hi Guys

New Year and new goals...

I’ve just got back from a road trip to the South Island which was approx 12 days in total, great times.

1) Compete in as much in power lifting as possible

2) Get and maintain abs all year

3) Enjoy life (YOLO)

How will I do this you ask? Using the same recipe as last year really. A 531 template with varying assistance schemes.

To start the year off I will be running low ball numbers on both smolov squat and smolov jr bench with a few speed pulls thrown in if needed. This is basically to snap me out of this holiday buzz (6 and a half weeks and give me some numbers to throw into the 531 generator.

I am aiming to hit squats in the morning before work so I have more time after work for number 3 goal.

Currently I’m weighing about 77kg and being honest I still have a few kilo of fat to shred. I don’t want to worry too much about weight classes although that will put me at the very bottom of the 83 class . Although once down to my desired body fat I can start to accumulate some more muscles.

[Northland Powah]

Ok so I've just been doing what ever at the gym the lastweek or so. All over and not too taxing

So I started my smolov\smolov Jr today as the gym is closed on Monday

Squat

4 sets 9 reps @ 112.5

Bench

6 sets of 6 reps @ 85

3 sets of back extensions

Comments

Back into the real stuff today. Squats were quite hard but bench was easy. Did a few extensions to flush out the lower back. Back on Tuesday

[Northland Powah]

Smolov

W1 D2

Squat 5 x 7 @ 120kg

Bench 7 x 5 @ 90kg

5 sets pull ups

Comments:

Easy as but, as usual, lower back pump creeping into sets... body weight @ 77.5kg today, big blowout over the weekend means that I now need to lose 3.5kg. Good day of eats today.

[Northland Powah]

W1 D3

Smolov squat + smolov jr bench

Squat: 7 sets x 5 reps @ 127.5

Bench 8 sets x 4 reps @ 95

Comments

Still going easy, feeling my knees acting up a bit but nothing too bad. Ive decided to run both smolov cycles for 2 more weeks so it will be 5 weeks of 4 x per week to peak for a novice comp. I will also add in 1 or 2 accessory workouts for posterior per week.

[Northland Powah]

Smolov squat / smolov jr bench

Squat

3 reps x 10 sets @ 135

Bench

3 reps x 10 sets @ 100

Comments

Weighed in at 76.5kg so I've lost .5kgz. Squats were heavy, but finding my groove. Bench was sweet, very short rests. Smashed both in about an hour. Heading in tomorrow to do some posterior stuff and coach a friend.