A fagit lifts - Texass baby!

[Spacebound]

Lower/Intensity (setsxreps)

 

 

Squats

100 1x3

110 1x1

120 1x1

127.5 1x1

135 2x3

130 2x3

 

Block Pulls (7 working sets of 2)

140 1x3

150 1x1

160 1x1

170 2x3

172.5 2x2

175 1x2

180 1x2

 

 

bw 80

 

 

Some PR's today, squats were hard but managed to just make it through. Pushed the envelope on block pulls today and hit some higher numbers than ever before. Got a couple of sets on video today so will probably upload them

 

Also might be doing a powerlifting meet next saturday (11th april) here in nelson. Some guys at the gym who are doing it talked me into it, and said that they will probably accept a late entry from a novice. Was kinda hesitant as there will probably be girls lifting way more than me but f*ck it should be some fun. Anyway will have to actually see if i can lift first. 

 

 

 

 

What's the name of your mate that has 700+ total

 

Pm'd

[Realtalk]

how tall and heavy are you?

doesnt seam like you lifting that heavy or maybe thats just me expecting all power lifters to look like soundsgood

Soundsgood is one of the top raw powerlifters in nz bro you can't compare everyone who powerlifts to him lol. At the Comp I was at last weekend there was equipped lifters missing 140kg bench press and 215kg squats... That's with a bench shirt and a squat suit at the same weight as soundsgoods. So powerlifting is for everyone. The whole point is to improve your total each time you lift. Sometimes in my opinion the best lifts to watch are some of the lightest and are just finished and got up with pure grit and determination like a deadlift that takes 5 seconds to lock out that to me is great to watch regardless of weight on the bar.

[Spacebound]

Upper/Intensity (setsxreps)

 

 

Bench

70 1x3

80 1x1

87.5 4x3

90 1x3 pr

92.5 1x3 rpe10 pr

 

DB Row

46 3x8 shitty form

34 1x10

 

OHP

40 1x5

50 1x3

57.5 2x3

52.5 1x5

 

tricep rope

1x30

 

 

 

must be getting stronger, if i can lift at that meet next week, going attempt 100kg for my third attempt, will go like 85-92.5-100 i think. Anyway ran out of time for biceps but was still a good train.

[Realtalk]

What meet Is this?

[Spacebound]

What meet Is this?

 

The Canterbury Powerlifting Champs 3lift in Nelson.

 

You are supposed to of qualified, but to get numbers up and people into the sport they are accepting novices. I know ill get annihilated but i just wana have some fun, set some actual numbers for myself and hopefully hit a PR or two or three. 

[Realtalk]

The Canterbury Powerlifting Champs 3lift in Nelson.

 

You are supposed to of qualified, but to get numbers up and people into the sport they are accepting novices. I know ill get annihilated but i just wana have some fun, set some actual numbers for myself and hopefully hit a PR or two or three.

Nice bro. Definitely do it!

[Spacebound]

Yesterday,

 

Lower Volume (setsxreps)

 

 

Squats

100 1x3

112.5 1x1

122.5 8x3

 

Leg Extension 

135 1x12

150 1x12

165 1x12

 

 

 

 

 

Today,

 

Upper Volume

 

Deadlifts

140 1x3

150 1x1

160 1x1

170 1x1

160 1x3

150 1x3

140 1x3

 

 

CG Bench

70 1x3

80 5x5

 

Lat Pulldowns

3x10

 

DB Incline

30 2x9

 

Facepulls

3x15

 

 

 

Ran out of time yesterday for deadlifts so did them today, worked up to an 'opener', which will be between 165-170 id say, and then did a little bit of volume, all easy. Will do the next two days as they are speed days, doesnt really matter if its optimal as im not competitive. 

[Spacebound]

Lower/Recovery (setsxreps)

 

 

Squats

92.5 3x3

 

Hamstring Curls

120 2x12

 

 

Pretty light and low volume today, did some hip ad/abductions after to get some more blood in as well as foam rolling as per usual. Last training session tomorrow, will be comp grip bench 70 3x3 2ct paused. 

[Spacebound]

Yesterday 

 

Upper/Recovery (setsxreps)

 

 

Bench 2ct pause

70 3x3

 

Seated Row (light)

3x10

 

Tricep Extension

2x20

 

Bicep Curl

2x10

[Realtalk]

Hey bro, all the best for your first comp tommorow. Make smart attempt selections and enjoy the day! Give a write up in your journal afterwards, I look forward to reading it.

[Spacebound]

Hey bro, all the best for your first comp tommorow. Make smart attempt selections and enjoy the day! Give a write up in your journal afterwards, I look forward to reading it.

 

Thanks bro, will report back tomorrow

[Spacebound]

Been a long day

 

Weigh in was around 1pm and hit scales at 80.3kg. Once i had weighed in i set my openers at 127.5-85-165.

 

Squat up first, the difficult part was timing the warmups so i ended up getting on the platform warmed up right. Also, ive always squatted in front of the mirror, so not doing that was weird. Hit my warms up, hit 110 for like 3 singles and then 5mins out i hit 120 as my last warm up. Got on the platform and smoked my first attempt, so locked in 137.5 for the next. Got that too, decided to go for my goal of 145. Nailed it, not the fastest rep ever, felt slow as, but on video it looks almost smooth.

 

Bench, again i warmed up, ate some lollies and powerade, hit about 3 singles again at 80kg about 5mins apart to keep me ready until it was my turn. On my first attempt kinda miss grooved it but it was still easy. Locked in 92.5, probably ate some more lollies and waited. Hit the platform and it wasnt to hard, knew this meant i was going for the elusive 100. Smoked it, was easier than i thought. 

 

Deadlifts, was warming up, hit 150 which moved fast, decided to to 160 as my last warmup. If it was easy id move my opener upto 170, it was easy. Opened at 170, then decided to hit 180. Got it. Picking this last attempt for the day was hard, i didnt really know what i was capable of hitting, by this stage i was pretty tired and honestly just wanted to do the last attempt and just relax. I ended up going for 185, the hardest part was breaking the floor, after that i had it in the bag. 

 

All in all it was a good time mainly because every lift was a PR, was cool seeing some guys hit some massive numbers. Not guna enter another comp till i can atleast hit 500 total lol. Good experience though. 

 

CLIFFS

squat 145

bench 100

deadlift 185

Total 430

BW 80.3 Jnr

 

9 for 9

 

Video to come. 

 

 

 

Cant be bothered proof reading, going to sleep 

[maccaz]

good shit bro!!! thanks for doing write up

 

9/9 is the main thing i reckon, got me real ampd for tomorrow now haha

 

well done

[Realtalk]

Nice one mate! That's a really succesful day. PRs all round, Doesn't get much better than that!

[Spacebound]

Thanks guys, yeah nothing like hitting PRs, cant wait to do another one, will probably give it about a year though haha.

[Spacebound]

Lower/Volume (setsxreps)

 

 

Squats

100 1x3

110 1x1

120 5x5 rpe 8.5 last set

 

Deadlifts

140 1x3

150 1x1

160 1x5 rpe 9

150 1x5

 

Leg Extensions

135 1x12

150 1x12

165 2x12

 

 

Decided to just jump back into and hit it hard, got all the work done, wasnt easy, especially deads, 160 felt fukn heavy, but we all have those days. Looking foward bench tomorrow.

[Spacebound]

Upper/Volume

 

 

Bench

70 1x3

80 1x1

82.5 4x5 rpe 9 last set

 

DB Row

42 4x5

 

OHP

50 5x5

 

Bicep Curls

10 3x10

 

Tricep Extension

2x20

[Spacebound]

Lower/Recovery

 

 

Squats

100 1x1

92.5 6x2

 

Hamstring Curls

120 3x12

 

 

Was pretty damn sore, so was pretty good to stretch everything out on some light weight. Also foam rolled as per usual along with some stretches. easy train.

[Spacebound]

Upper/Recovery (setsxreps)

 

 

CG Bench 2ct pause speed

70 1x3

80 1x1

70 6x3

 

Lat pull down

120 4x6

 

DB incline bench

32 4x6

 

Facepulls

3x15 

 

 

Bw 80

 

so far so good, might need to up the cals a bit, been eating just over 3000 a day

[Spacebound]

Lower/Intensity (setsxreps)

 

Squats

bar 1x12

60 2x5

80 1x5 add belt

100 1x3 add sleeves

110 1x1

120 1x1

127.5 1x1

135 1x5 rpe 9.5 PR

127.5 1x5  rpe 8.5

 

Block Pulls (3 working sets of 5reps)

60 1x5

100 1x5

120 1x3

140 1x3

150 1x1

160 1x5

162.5 1x5

165 1x5

 

 

 

Really pleased with how this session went, glad i didnt decided to take a deload or drop back further and work back up. If i thought i needed a deload after the comp i would have taken one, but honestly felt pretty rested after it, probably from the 'taper' week which was pretty low volume. 

 

also just listed all my warm sets which are always the same each session. 

[Spacebound]

Upper/Intensity (setsxreps)

 

 

Bench

70 1x3

80 1x1

87.5 4x3

90 1x3

 

DB Row

42 3x6

 

OHP

40 1x5

50 1x1

57.5 1x5

52.5 1x5

 

Bicep

did some machine stuff idk about 4sets

 

Tricep Extension

2x20

 

Lateral Raise Cable

1x31

 

 

Had to use some skinny bench for bench today, wasnt ideal.

[Spacebound]

Lower/Volume (setsxreps)

 

 

Squats

100 1x3

112.5 1x1

122.5 5x5

 

Deadlifts

140 1x3

152.5 1x1

165 1x5

157.5 1x5

 

Leg Extensions

135 1x12

150 1x12

165 2x12 easy

 

 

 

Running on fuk all sleep, told myself the mind is tired but the body is good and made it through. lol that sounds gay. had a powerade too, that probably helped.

[Spacebound]

Upper/Volume (setsxreps)

 

 

CB Bench

70 1x3

80 5x5 rpe10

 

Lat pulldowns

100 3x12

 

DB Incline

30 3x9 rpe10

 

Facepulls

2x12

 

 

ded, still running on fuk all sleep, will be catching up on sleep on wendesday night hnnnnnnnnnnnnggggggggggggggggggggggggggggggggggggggggg pretty tough session even though it should be fairly easy. preworkout meal was a large deluxe pizza from dominoes and a protein shake with milk

[Spacebound]

Lower/Recovery

 

 

Squats

100 1x1

110 1x1

95 6x2

 

Hamstring Curls

120 3x12

 

 

 

did some hip ad/abduction after for 1set of about 20 on each, joints have felt pretty good lately though. 

[Spacebound]

Upper/Recovery (setsxreps)

 

 

Bench

70 1x3

77.5 3x8 rpe 8

 

DB Row

42 3x7

 

OHP

45 6x3

 

DB Curl

10 1x12

14 1x10

18 4x6

 

Tricep Rope

2x20

 

Bicep Rope Curl Cable

3x15

 

Lateral Raise Cable

2x20

 

 

Bw 80.6