Build up to oceania's

[Northland Powah]

Hey thanks for the positives guys. I feel like I let myself down, Oh well time to hit some more volume for some quality time under the bar.

Sqwats

132.5 x 3

Accessory

Squat

5 x 5 @ 120kg

Hamstring curls

5 sets

Abs

5 sets

Comments

Good little workout, great to get back into the swing of things. Im trying to hit a bit more volume lately, when I can, I head back in the arvo for a second round at it. This arvo I went for a promotion at work so headed in afterwards to get rid of all the built up stress. I hit some more abs and some hamstrings. Of corse I hit arms, every day!

[Northland Powah]

Bench

3 sets pull-ups

bench paused

97.5 x 9

Accessory

Pause

5 x 5 @ 92.5

db Incline bench

5 x 10 @ 20kg

Chest supported rows x 5 sets

Comments

A good workout again, I moved some of the movements so I do all my pressing in a row with a few pulls on either side. This helped as I managed to really push hard in it.

[DCYPL]

Kinda motivating actually. I only weight 75 76 with my shoes on though!

[Northland Powah]

Kinda motivating actually. I only weight 75 76 with my shoes on though!

Good to hear im motivating someone! Get in dere and smash some tin!

[Northland Powah]

Deadlift

a slow warm up with the bar.

working sets

120 x 3

140 x 3

152.5 x 3

Assistance

sldl

100kg x 6, 6, 10

leg press x 20reps @ 2pps, 3pps, 4pps x 3

Abs for about 10mins

Comments

deadlifts were pretty heavy today, I just hit the number and to be honest, didnt have a lot more in me..... at the end of last year I banged out 165 for 10reps so really need to up my game here.

[Northland Powah]

Friday

Military Press

Warm up

20 x 5

25 x 5

30 x 3

Working

35 x 3

40 x 3

45 x 7

Assistance

Board press up to 110kg

Tricep pushdowns

Biceps

Side raise

Band pull apart

Comments

Good workout, I cant remember the reps or sets for assistance, Also Ive been adding days of conditioning to my week. I’m guessing strength may go down initially but will pay off after a few weeks.

Today

Squat

Warm up

60 x 5

100 x 5

120 x 5

Working

125 x 10

Assistance

Squat

5 x 5 @ 125

Ab roll out

Hamstring curls

Comments

I need to find another exercise that will bring up my squat. Maybe add pause squat after or something. I just am starting to think that Its not enough squatting for the week.

[Northland Powah]

Bench

Warm up

Pull ups x 3

Bench press up to 80kg

Working set

90 x 12

Assistance

Bench

5 x 5 @ 92.5, 95, 97.5, 95, 95

Incline db press

5 x 10 @ 20kg

Triceps x 8 sets

Comments

Workout was ok, bench was ok. I just feel like I need to be pushing a bit harder.

[Northland Powah]

Deadlift

Warm up

60 x 5

100 x 5

Working sets

110 x 5

130 x 5

145 x 10

Accessory

SLDL

5, 8, 10, 10

Leg press

3 x 10 reps @ 3, 4, 5pps

Ab crunches x 3sets

Comments

I've been away on a rugby trip since wed so Ive missed two workouts. today was Thrusdays and tomorrow I'm hoping to get Fridays done to keep me on track.

[Northland Powah]

Military press

Warm up

20 x 10

30 x 5

Working set

42.5 x 10

40 x 5

30 x 10

Assistance

2 board press with just closer than comp grip. I worked up to 140 x 2 and 145 x 1

Heaps of pull-ups

Comments

This workout was just a sort of get in and do something, I was pressed for time so go the required reps, then mucked around.

Squats

Warmup

20 x 10

60 x 5, 5

100 x 5

Working

110 x 5

125 x 5

140 x 3, 1, 1

Assistance

5 x 5 @ 125 – 127.5

Comments

Just a quick workout, I was really sore from deadlifts the other day so just got the minimum done. I felt strong at the lighter weights but it got heavy quickly. I’m hoping to get in later on today to do some more.

[Northland Powah]

Bench Press

Warm up

20kg x 10

60 x 8

Working

80 x 5

90 x 3

102.5 x 8 (129 1rm)

Assistance

Paused bench

5 x 5 @ 90 – 102.5kg

Incline db press

5 sets x 10 reps @ 22.5kg

Cable tri pushdowns

About 7 sets or more

Lat pull downs

About 5 sets

Comments

Hopefully head back later on and hit some more back, abs and tri’s

[Northland Powah]

Military Press

Warm up

27 pullups

Bar x 10

30 x 5

40 x 5

45 x 3

47.5 x 5

20 pullups

Db press

3 sets 10 reps at 25kg

10 pullups

dips

5 sets x 10 reps

5 sets of machine shoulder press

Comments

A random workout today. Just sort of wandered over to things and had a go. No real focus. Heading in after work to do a deadlift workout.

[Northland Powah]

Deadlift (sumo)

Bar x 5

60 x 5

100 x 5

Working sets

140 x 5

150 x 3

162.5 x 10

Assistance

Sumo Deadlift

5 x 5 @ 140kg (no belt)

SLDL 2 inch block

3 x 10 @ 60kg

Leg Press

3pps x 10

4pps x 10

5pps x 10

6pps x 10

Comments

Great workout, smashed those sumos today 10 at 162.5 is right up there for me so I’m glad that the body held up. Sumos were good and dropping the stiff leg dead lifts really helped me focus on the posterior chain. Hammies are going to be smoked.

[Northland Powah]

First day the gym has been open since Thursday.

AM Squat (high bar)

bar x 5

60 x 5, 5

80 x 5

90 x 5

100 x 5

120 x 3

140 x 1

150 x 0

Pull ups

done

PM Bench

bench (TNG)

bar x 10

60 x 10

100 x 5

120 x 1

130 x 1

140 x 0

a few pause sets @ 100kg

DB press

8, 5 @ 40kg

cable tricep stuff

dips

Comments

Its a deload week so volume was down, I just went in and did whatever. I made some inquiries about some equipment for home and so far have a squat rack and bar. I know a mate with some weight so all I really need is some lighter weights and a bench and I'm sorted.

[Northland Powah]

Hi guys,

Broke my middle finger just doing what i can at the moment.

High bar squats and dips are cores atm. Will post when im back in action. Peace

[Northland Powah]

********Update**********

Still doing what I can but I have seen the doc and the diagnosis is not good.

My finger broke from a ball hitting my extended finger, the pressure through the finger was too much and part of my knuckle snapped off and is floating around in the middle joint. Next week I go back to see if I will need surgery or just physio to get it to bend again.

I have still been hitting the gym hard, squatting every day and geting stronger. I've also done a few bench sets but nothing crazy. My strength still feels like its there. I havent done any deadlifts or anything that involves gripping as the pressure in my hand is too much

Best lifts in the last couple of days with a weight of around 76kg

Bench 100 x 5, 110 x 3

Squat 152.5 x 3, 172.5 x 1

Because of this I think it will be a little unrealistic to get to the Oceania's this year. I am behind the ball already and this isn't helping. I still want to get to the raw champs this year though.

[drizzt]

Hard luck on the injury bro! Rest up and get better, all the best with your recovery :nod:

[DCYPL]

Gutted for you bro! I now that feeling man, I have some stupid injuries that flare up when I lift...and I just wanna lift more but have to think about it first.

Hope what ever the best scenario/outcome happens!

[Leeroid]

Mate, that is so unlucky. Gutted for you man. Hope you recover well.

[Northland Powah]

quick little update

Still squatting every day, a couple of days ago I did a 175 x 1 and yesterday managed 155 x 3. Today I did box squats and hit a 165 x 1 at about 1 inch below parallel.

Benching is ticking along, I can now get my finger around the bar, which has helped. I managed 120 x2 and 110 x 5 this week.

Weight is still around 77kg

[Northland Powah]

Hit a 180 squat with a belt yesterday, then followed it up with 160 x 3. Bench is also coming along. I've managed a 130kg pause at home and 125kg in the gym this week.

I'll be starting to drop bf down as the northland champs are getting closer.

[Northland Powah]

182.5 squat and tripled 165. Did some speed bench after. Body weight at 75.5

[Leeroid]

You're looking damn strong.

[Northland Powah]

You're looking damn strong.

Thanks bro. I've been looking at a few records within sight at the end of the year. 195kg sq and 135kg bp could fall if I keep up the consistency. Just glad Iv'e found a system that works for me

Your looking strong yourself! Strong and lean AF

[Northland Powah]

Northland Powerlifting Championship

Class: u74kg Open Men

Classification: raw

Body weight: 72.27

Intro

I was gunning for a 500kg total, although knew that I was going to have difficulty holding onto the bar during the deadlift, so I was mentally prepared for a lower total. During the event I was initially placed in the first round of lifters as it was from 74kg and down, although my name wasn’t called in the order because I was originally placed in the 83kg class (not my fault) Anyway it suited me better as I was up against better competition.

Squat

So I warmed up twice due to being moved into a different weight class, so was well warm by the time I was Lifting.

Warm ups went ok. I could feel heaps of strength there although my technique was all over the show due to nerves etc.

1st lift 160kg www

Sunk this A2G which was good for an opening lift although hurt my hip flexors a bit

2nd lift 170kg www

Pulled this short and was worried about depth, but 3 white lights

3d lift 180kg www

I kept conservative on this lift as my nerves were all over the show. Down and up without a grind

Bench

I intentionally left my warm up later than everyone as I usually don’t need much. I Just did a few at 60, 100 and a pause at 120kg.

1st lift 120kg www

This flew up like there was no weight on the bar.

2nd lift 125kg www

a little harder but still easy

3rd lift 130kg rrr

Buried me. I touched too low and couldn’t recover

Deadlift

Warm ups to 140kg were snappy, although when I tried my opener, 180kg, it wouldn’t even move. I tried again after a rest and got it off the ground but my grip failed and had to drop it. I ran over and got my opener dropped down to 170kg. While the first group were lifting I decided to try some sumo, to see if that would help, but It didn’t. I was just about to lift, then thought I would try my squat shoes with the raised heel. They worked a treat!

1st 170kg www

easy as

2nd 180 www

no worries

3rd 195kg www

heaps of speed and flew though the lift.

Total

Squat 180

Bench 125

Deadlift 195

Total 500

Conclusion

The last deadlift was what I needed for the 500 total which put me into the gold class for a raw lifter. It was an awesome day where I got what I was aiming for!

[Leeroid]

Awesome total for U74 mate, especially raw. Interesting to see that wearing a shoe with a heel helped your deadlift. Did u end up deadlifting sumo?

Also you'd just be tiring yourself out doing your opener as your last warmup, you should know that you're able to get it so really last warmup should be about 20kgs less. Looks like it didn't really affect you though. Good job.