I'm the hipsquatapotamus, my deads are bottomless...

[SoaringSwine]

New gym, new journal. By signing up at Powerhouse I've forgone the Bodybuilding path and fully committed to Powerlifting. I felt a new journal was appropriate to mark this change.

Anyway...

Entry #1 - Tuesday 26 February 2008

OB testing my deadlifts today and giving me a more hands on introduction to the pieces of equipment I will be using.

Deadlift

5x40

5x80

4x90

3x100

3x110

3x120 - belt on

1x130

1x140

1x150 x - first attempt I broke it off the floor but wouldn't go any further, second attempt couldn't break it at all

3x135

My 1RM is probably around 145? 140 went up pretty well.

Above the Knee Rack Pulls

3x60

3x80

3x100

3x120

3x140

3x160

3x170

After that I got shown a whole bunch of exercises. Just to get to know them...

Reverse Hypers

Did 3 sets with a light weight to decompress my back.

Glut Ham Raises

First on the beginners ghetto rig then on the proper piece of equipment. I can tell in the future these fuckers will teach me what pain really means!

Russian Twists

Landmine

Hanging Leg raises

And probably some others that I've forgot about.

[Mike Zero]

Sweet.

[AK]

:clap:

[Old Bull]

Welcome to "The Darkside" :pray:

[Pseudonym]

Gotta love those glute-hammie raises, eh?!

[SoaringSwine]

Entry #2 - Thursday 28 February 2008

19" Box Squats

Weak hammies

5x20

5x30

5x40

5x50

5x60

5x70

3x80

3x90

3x100

3x110 -belt added

3x120

Front Squats

5x20

5x25

5x30

5x40

5x50

First time ever doing these, pretty easy.

Partial GHRs Supersetted with Reverse Hypers

6xBW/10x30 x 3

Pullthroughs Supersetted with Landmines

10x70lb/10(each side)x bar x 3

Comments

Ouch! Those pullthroughs and landmines got my lower back firing!

[poos_n_wees]

WOW, strong box squats! 8)

[SoaringSwine]

Thanks. But remember it's a 19" box so I think that's a bit above parallel. I'll try to get lower gradually as my hammies improve.

[teamfatboy]

Entry #2 - Thursday 28 February 2008

Front Squats

5x20

5x25

5x30

5x40

5x50

First time ever doing these, pretty easy.

Oh shut up....I HATE front-squats, can't get above half my squat weights...and I envy those who work hard enough to find 'em "pretty easy" :grin: Great job, well done, OB is clearly workin u hard!

[SoaringSwine]

Entry #3 - Saturday 1 March 2008

Late night + early morning training = tired me.

Bench Press

5x20

5x30

5x40

5x50

5x55

3x60

3x65

3x70 - failed on the last, argh

1x72.5

1x75 - failed

Failing off the chest at the moment. Confident I would have easily hit 75kgs+ if I had more food and sleep in me.

2 Board Bench Press

5x60

3x65

3x70

3 Board Bench Press

3x70

3x75

3x80

5x85 - to failure, should have done more but stuffed up the 6th rep.

Close grip Bench Press

40x10

40x9 - Triceps decided they were just too lazy to complete that last rep.

Lockout Dips

10xBW

10xBW

Masons supersetted with Facepulls

12x60lb/12x50lb

12x70lb/12x60lb

Just getting the hang of these

Comments

Next Saturday I will get more sleep and food, and probably head into the gym a bit later.

[SoaringSwine]

Entry #4 - Tuesday 4 March 2008

18" Box Squats

5x20

5x40

5x50

5x60

5x70

5x80

5x90

5x100

3x110 - belt on

3x120

0x125 - don't know what happened here

Front Squats

5x20

5x30

5x40

5x50

5x60

Good Mornings

Just trying to work out how to do these

8x20

8x30

8x40

8x50

8x60

Partial GHR Supersetted with Reverse Hypers

8xBW/12x90lb x3

Landmines

10xbar + 5 each side x2

10xbar each side

[Mike Zero]

What meet are you doing?

And what total are you looking at before you start getting into some equipment?

[SoaringSwine]

June 14 Powerlifting Central Districts 3 Lift Novice/Qualifier, Powerhouse Gym,WGTN

I don't really know about equipment yet. I think I'll almost definately compete in that competition raw, but after that I might look at getting into some gear.

[SoaringSwine]

Entry #5 - Thursday 6 March 2008

Bench Press

5x20

5x30

5x40

5x50

5x55

3x60

3x65

2x70

1x75 - quite ugly

Still getting to grips with the changes made to my technique.

2 Board Bench Press

3x60

3x65

3x70

I think I found the "sweet spot" on my chest while doing these.

3 Board Bench Press

70x3

75x3

80x3

Close Grip Bench Press

10x40x2

Lockout dips

13xBW

12xBW

Masons supersetted with Facepulls

12x70lb/12x80lb

12x80lb/12x90lb

Comments

I'm looking forward to next bench session. I think I'll be more accustomed to the technique.

[SamWelly]

Blocks work really for strength gains eh! I had really good results using them for a while.

Hows the Protein going bro?

[SoaringSwine]

It's going good. Just had some with water (ran out of milk ) and it mixed easy and tasted half decent. I'll be coming back for more at some stage.

[SoaringSwine]

Entry #6 - Saturday 8 March 2008

2" deficit Deadlifts

5x60

5x70

5x80

5x90

3x100

3x110 - belt on

3x120 - form getting dodgy so stopped

Regular Deadlifts

3x80

3x90

3x100

3x110

3x120

Goodmornings

5x20

5x30

5x40

5x50

5x60

5x65

GHRs supersetted with Reverse Hypers

8xBW/12x90lb

7xBW/12x90lb

7xBW/12x90lb

Leg raises

Can't remember how many reps

[SoaringSwine]

Entry #7 - Tuesday 11 March 2008

Box Squats

5x20

5x40

5x50

5x60

5x70

5x80

5x90

5x100

3x110 - belt on. While doing these I got a nasty pain above my groin area on the right side. I stopped, racked it before doing one more and felt it again.

3x117.5

3x125

A bit worrying with the twinge. Also I seem to be favouring one side, so I'm doing to see what I can do to strengthen my right side. I'll be dropping the weight and focussing on form and balance next week.

Front Squats

5x20

5x30

5x40

5x50

5x60

5x70

5x75

These are still good \:D/ . I'll go 80 next week I think as 75 went up pretty easily.

Good Mornings

5x20

5x30

5x40

5x50

Stopped it there, started feeling that twinge again at 60.

GHRs supersetted with Reverse Hypers

8xBW/12x90lb

6xBW/12x90lb

5xBW/12x90lb

On the GHR proper machine now. Not doing full reps properly yet. I've got to avoid buckling the knees early (cheat reps).

Abs

Did a few things...

[teamfatboy]

Entry #7 - Tuesday 11 March 2008

Front Squats

5x70

5x75

These are still good \:D/ . I'll go 80 next week I think as 75 went up pretty easily.

Good? GOOD? That's GREAT!! - that's real progress, well done!

[SoaringSwine]

We must be built differently. When do we get to see the before and after shots in your log? And by before I mean when you're were at your max weight!

[SoaringSwine]

Entry #8 - Thursday 13 March 2008

Bench Press

5x20

5x30

5x40

5x50

55x5

3x60

1x60 - paused

1x65 - paused

1x70 - paused

1x75 - paused, failed

3x65

2 Board

5x65

5x70

3x75

3 Board

3x80

3x85

Close Grip

5x50x4

Dips

BWx9

BWx8

Triceps pretty weak after those Close Grips, not much rest time

Masons supersetted with Face Pulls

12x80lb/12x90lb

12x90lb/12x100lb

GHRs

8xBWx3

These went really well. Best form I've had with them yet. Helps when you haven't wasted your hammies with box squats before hand.

Comments

Pretty good workout

[SoaringSwine]

Had the novice bench comp today. I went 60, 67.5 and 72.5. Got them all easily. In fact too easily. Got whites all the way through too. After it was all finished I tried 75 and got it easily too. Might have had 77.5 in me... Who knows but it was a good experience all round. Some big benchers there. A few 200+ers and a 165 at 68!

Entry #9 - Sunday 16 March 2008

Deadlift

5x60

5x70

5x80

5x90

3x100

3x110 - belt on

3x120 - felt that nasty sharp pain again on the first, stopped it there

This little injury is very annoying. I've got the physio on Wednesday so hopefully will heal myself up quickly.

Good Mornings

5x20

5x30

5x40

5x50

GHRs supersetted with Reverse Hypers

8xBW/12x100b

8xBW/12x100lb

8xBW/12x100lb

[Laver]

Had the novice bench comp today. I went 60, 67.5 and 72.5. Got them all easily. In fact too easily. Got whites all the way through too. After it was all finished I tried 75 and got it easily too. Might of had 77.5 in me... Who knows but it was a good experience all round. Some big benchers there. A few 200+ers and a 165 at 68!

Entry #9 - Sunday 16 March 2008

Deadlift

5x60

5x70

5x80

5x90

3x100

3x110 - belt on

3x120 - felt that nasty sharp pain again on the first, stopped it there

This little injury is very annoying. I've got the physio on Wednesday so hopefully will heal myself up quickly.

Good work with the comp bro, mustve been a cool experiance

Hope the physio goes good, in my exp they've had trouble diagnosing what it is, cos it only comes out when you've got 100kg attached to you somewhere lol, obviously if its affecting ur day to day stuff then its much easier for them to figure out!

[Old Bull]

Had the novice bench comp today. I went 60, 67.5 and 72.5. Got them all easily. In fact too easily. Got whites all the way through too. After it was all finished I tried 75 and got it easily too. Might have had 77.5 in me... Who knows but it was a good experience all round.

SS

Well Done it was a good effort, :clap: at least you left something on the platform which is good. Better to come away knowing you had more in the tank. 8) which will lead to a better improvement for you in june.

[Flamer]

:clap: Nice effort Swiney!! Look forward to keeping tabs on your progress.