Big dick playa

[Realtalk]

What powerlifting comps u doing next year? I'm gonna be doing also

[Leeroid]

Lol sounds legit. Dunno was going to do CAPO waikato champs in April but with GPC having been created I'm unsure as to what comps I'm going to do. I want to compete in 3, one regional, nationals then GPC worlds in Aus in November. My gym is holding a 3lift in February roo which I'm helping to organise so I might test my maxes there too

[Realtalk]

How do you qualify for gpc worlds?

[Leeroid]

Not sure of the qualifying standards but I'm sure that you can qualify through either CAPO nationals or GPC nationals.

[Leeroid]

Deadlifts week 2 of 531

60kg x3

100kg x3

140kg x3 (add belt)

170kg x3

190kg x8

Db rows

42kg x10, 5 sets

Lat pulldowns

5 sets

Face pulls

4 sets

Rear delt flyes machine

3 set

Skullcrusher

4 sets

Reverse cable pushdowns superset with push ups

3 sets

Cable pushdowns

3 sets

Pleased with deadlifts considering my back was a bit tired from working the last ten days straight. Peetty sure its a rep PB, I've done 180 for 10 before.

Gonna train biceps tomorrow then chest and triceps on Wednesday.

[Leeroid]

Biceps and calves today

 

21s EZ bar

10kg per side 2 sets

 

DB curls

16kg x10

14kg x10, 2 sets

 

Overhead Cable curls

x15, 3 sets

 

Hammer curls cable

Massive dropset, 2 sets

 

Cable concentration curls

x12, 2 sets

 

Standing calf raises

x15, 4 sets

 

Seated calf raises

x15, 4 sets

 

20m sprints x12

 

Bike 20 minutes 185 calories

 

 

[Leeroid]

Xmas day chest and tris

 

15 mins treadmill 180 cals

 

Bench press

20kg x12

60kg x8

100kg x5

112.5kg x8

 

Incline DB press

30kg x10, 8

26kg x7

 

Dips superset with Machine flyes

x10, x8, 4 sets

 

DB flyes superset with flat DB press

12kg x15, 12kg x20, 3 sets

 

Tricep extension DB

10kg x12, 3 sets

 

Cable pushdowns

x15, 6 sets

 

Hanging leg raises

x10, 3 sets

 

20 minutes bike 180 cals

 

85kgs still. Had 1800 cals already so far. Probably gonna have some nice foods but I won't eat til I'm bursting. Merry Xmas y'all

[Leeroid]

Delts and bis

 

20 minute bike 190 calories

 

DB overhead press

16kg x10

22kg x10

28kg x10, 8

24kg x10

 

Delt triad

10kg x12, 10

 

DB curls

18kg x10

16kg x10

14kg x10

 

Reverse grip cable curls

x10, 2 sets

 

21s 

7.5kg per side 3 sets

 

Was 86.7kgs this morning. Gained nearly 2kgs in a day haha. Still counted calories and ended up having approx 5500 cals. Played a round of golf though which burnt about 1000 cals. 

[Leeroid]

Had 4500 calories yesterday. Bodyweight still 86.5kgs. Went over to Hamilton and did some shopping at the Base. I grabbed a new pair of black hi top leather Chucks for squatting and deadlifting in. Can't wait to try them out this afternoon. Gonna go for a set of 20. 

 

[Leeroid]

Squat

60kg x10

100kg x5

140kg x5 (add belt)

180kg x15 (add knee wraps)

Leg curls

x10, 5 sets

Leg extensions

x12, 4 sets

Standing leg curls

x12, 3 sets

Was going for 20 reps but came short

[Realtalk]

Adds belt, adds knee wraps...

But when do we add da tren?

[Leeroid]

Lmao. No tren for a while brah.

Arms today

Incline DB curls superset with DB skullcrushers 4 sets

Overhead cable curls superset with reverse grip push downs 4 sets

Rope pushdowns superset with reverse grip cable curls 4 sets

[Leeroid]

Delts today

 

Bike 20 mins 180cals

 

Shrugs

60kg x30, 4 sets

 

Db press

22kg x12

26kg x10

30kg x11

35kg x10

 

Overhead hammer grip press

15k per side x12, 4 sets

 

Delt triad

10kg x12, 3 sets

 

Lying front delt cable raise

x12, 4 sets

 

 

[I_Am_Tren]

Adds belt, adds knee wraps...

But when do we add da tren?

I am tren

[Leeroid]

Realtalk wrote:

Adds belt, adds knee wraps...

But when do we add da tren?

I am tren

[jimmybro1]

How are you finding the 531 program?

I might give it a go so I can get up with the isolation work, shieko doesn't fit it into the template. 

[Leeroid]

It just provides the structure and the weight for my top sets. I like it because I like to do just one heavy set thenmove onto my bbodybuilding workout which I find is adequate for stimulating the CNS while not straining the back excessively. The deload every 4 weeks is very beneficial too.

[Monarchking]

531 is boss. Structure and flexibility. And if your sore or tired just doing the required reps still keeps you on track and progressing forward.

 

[Leeroid]

Bench today. Skipped yesterday's workout as I was really tired due to lack of sleep and being really busy at work. Still feeling pretty run down.

 

Bench press

60kg x10

100kg x3

120kg x7 (first rep paused)

 

Incline DB press

26kg x12, 12, 10, 10

 

Flat DB flyes superset with flat DB press

14kg x20, 20

18kg x12, 10, 2 sets

 

Machine flyes

x10, 4 sets

 

Tricep giant set 4 exercises

20 reps per exercise, 2 sets

 

OH DB extension

9kg x15, 3 sets

 

Abs 5 mins

 

86kgs this morning.

 

Happy with bench to have equalled my previous effort despite being tired.

[Leeroid]

Biceps

 

Hammer curls

9 sets from 12kg DB to 20kg then back down in 2kg jumps

 

Incline DB curls

x12, 3 sets

 

EZ bar curls

5kg per side, x20, 3 sets

 

Bike 20 mins

 

External rotations

x15, 3 sets

 

87kgs today lol. Stayed up late and had a bit of a binge. 

[Leeroid]

I went over to the events centre gym in Te Awamutu today and trained legs with Loochi and Jimmybro.

 

Squat

60kg x8

100kg x5

140kg x3

180kg x3

220kg x2 (add knee wraps)

240kg x1

 

240kg was such a grinder, my left Achilles tendon shoots with pain at the bottom of the squat. I think it's from doing too much jogging and it's been injured. So I only managed to get one rep barely. I think my CNS is a bit battered too as all the weights felt pretty heavy and slow. Been working too much and been doing heaps of volume and intensity in the gym too along with not enough sleep.

 

Front squats

120kg x12, 10, 8

 

Stiff legged deadlifts

60kg x15, 4 sets

 

Leg extensions

x20, 3 sets

 

Lying leg curls

x15, 4 sets

 

It was a pretty intense session. Jimmy worked up to 2 reps with 200kg and Loochi got an easy 160kg squat raw at only 76kg bodyweight. It's deload next week and hopefully my ankle heals by then because after deload week, I'm intending to start training equipped for April.

 

 

[Leeroid]

Took the last 3 days off gym, I've been feeling really run down and waking up after 8 hours of sleep feeling like an old bag of bones. My shoulders are feeling creaky and left Achilles is sore when walking so think I may have overdone it a bit by training like 20 days straight with no rest days. Feeling a bit better today so I went in and did some chest and tris.

 

DB incline

16kg x12

22kg x10

26kg x10

30kg x8, 7, 6

 

Bench press superset with DB flyes

60kg x10, 12kg x8, 3 sets

 

Machine flyes

x10, 3 sets

 

Dips

x8, 2 sets

 

Tricep extension machine

x15, 5 sets

 

Watched this video before I went to the gym and decided to implement some of what he said.

 

 

So basically went pretty light, negatives were slow and controlled with a good 2 or 3 second pause at the bottom of every movement, stretching out the pectoral fibres. The time under tension for each set was at least twice as long as normal which meant that my pecs felt pumped and fatigued after the session. Think I'm gonna continue to train in this fashion as it was really stimulating while easy on the joints since I didn't have to use as much weight.

 

Going in again on Friday to do back and biceps then gonna get back into it hard from next Monday!

[Leeroid]

88kgs this morning. Had 9 hamburgers last night and then had 2 slices of pizza followed by pancakes so a bit bloated lol. Godly

 

[Leeroid]

Damn still feeling pretty tired. That hamburger challenge kicked off a 5 day binge where I had 6k calories a day. Up to 89.6kgs lol. Yesterday I did deadlifts and could only do 1 rep with 220. I had been thinking of 5 reps. And today only got 3 reps with 120 on the bench. Got 7 last time 3 weeks ago. Need moar sleep

[Leeroid]

Back today

 

Did about 12 sets for back, then 8 sets or so for biceps. Got a pretty good pump in the guns