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

[SoaringSwine]

ME Squat

Low (13") Box Squat

A decent way below parallel for me.

5*20kg

5*40kg

5*60kg

5*80kg

3*100kg

3*120kg - belt on

3*130kg - PB, previous 3*120kg on 27/5

2*140kg - stapled on third - PB, previous 2*125kg on 27/5

Pretty pleased with that. Pausing on the box was a bit of a surprise on my CNS, so I reckon I'll increase those numbers a good bit over the next couple weeks

3" Deficit Deadlift

Previously I'd done 2" where my PB was 3*150kg

3*70kg

3*90kg

3*110kg

3*130kg

3*145kg - first rep was rounded backed, next two pretty good

3*150kg - first two reps good, last rounded

Have to fight to stop my back rounding. Although it's a near maximal attempt and that happens when you reach those weights, the whole point of doing deficits is to increase the speed off the floor which rounding won't help.

Light Reverse Hypers

2 sets of 12

230kg Tyre flips

Couple flips practice then...

10 flips in 1:02 (have to run around to flip it the other way)

First time going for ten, not a bad place to start. I'll try to get down to 50secs over the next few weeks.

Hanging leg raises

2 sets of 12

[TheGus]

Solid effort bro. Yeah I have the same problem with deadlifts with the rounding back. That looks like a seriously intense workout.

[Laver]

Why do you max squat and max dead on the same day?

[SoaringSwine]

Why do you max squat and max dead on the same day?

Because I'm a hard mother^*%$er.

Not really. I just wanted to do a bit more pulling work. I have a couple more weeks of pulls after my squats, then I switch to good morning squats as my main exercise and use dimel deadlifts as assistance. I shouldn't get too burned out from 3 weeks of maxing out both.

[Varven]

You were just tired after the squats hence the rounding.

On DE day, hit the deads from the same deficit and time how fast you can average out reps of 2 to 3 ?

When I was able to hit 3.5" deficit deads with 160kgs for 3 reps my comp dead peaked at 185kg. Since you have already hit full deads at 185kg approx (from your post on last page), your 1rm I am sure will be well towards the 195 - 200 mark ?

In fact last 8 weeks in build up, I only did deficit deads on me day and some rack pulls from knee height to make sure my finish was strong as well.

On speed day same 3" deficit..

do you have a meet coming up ?

[SoaringSwine]

I'll be doing the Powerhouse Open in December. I do some speed pulls on my DE Squat day. I think that is a good idea making them deficit. And yeah, I pulled 190 the other day, but it was very very hard. Hopefully with getting used to deadlifting again it will jump another 10kg fairly quickly.

[SoaringSwine]

ME Bench

Should prehab/rehab

2 Board BP

a bunch*20kg

5*40kg

5*60kg

5*75kg

5*90kg

3*100kg - PB - finally!

1*105kg - first rep pinged up, wasn't planning on doing two but went for another and failed. Must have lost my setup a bit

Close Grip BP

10*60kg

2 sets of 10*62.5kg

Looking forward to doing triples on this in a couple weeks time.

Plate raises

3 sets of 10*15kg

Keeping it controlled.

Seated Row

3 sets of 12*45kg

Squeezing the shoulder blades back . Then did 90kg cheat styles, just for shits and giggles.

Core

Pulldown abs 2x10 and hanging leg raises 2x12

[teamfatboy]

Well done on the two-board BP, SS - nice work indeed! :clap: :clap:

[Varven]

What gym are you working out at?

did u make the boards yourself ?

are they help in place by someone ?

[SoaringSwine]

What gym are you working out at?

did u make the boards yourself ?

are they help in place by someone ?

1) I thought my log title was a big enough give away... "The House".

2) Nope

3) Held on by some elasticy material stuff, but sometimes I get someone to hold it.

[SoaringSwine]

Well done on the two-board BP, SS - nice work indeed! :clap: :clap:

Thanks TFB. Felt like I made progress today.

[Luigi]

[

Close Grip BP

10*60kg

2 sets of 10*62.5kg

Looking forward to doing triples on this in a couple weeks time.

be keen to see how this goes, got 100x3 last saturday was stoked with that no idea were my flat bench is at though might be able to see 2mo.

and nice pb on the 2 board!

[SoaringSwine]

[

Close Grip BP

10*60kg

2 sets of 10*62.5kg

Looking forward to doing triples on this in a couple weeks time.

be keen to see how this goes, got 100x3 last saturday was stoked with that no idea were my flat bench is at though might be able to see 2mo.

and nice pb on the 2 board!

Cheers. Quite a few people have their close grip quite close to their bench. Pretty sure I do.

[Old Bull]

3) Held on by some elasticy material stuff, but sometimes I get someone to hold it.

Old banned Marathon Knee Wraps :naughty:

[SoaringSwine]

3) Held on by some elasticy material stuff, but sometimes I get someone to hold it.

Old banned Marathon Knee Wraps :naughty:

Oh....

DE Squat

Shoulder has been a bit niggly since Tuesday's squat session so decided not to squat today.

3" Deficit Speed Pulls

Warm ups then...

8 sets of 2*115kg

GHR

3 sets of 10

George Anderson's

10*25kg

6*35kg

6*50kg

6*60kg

230kg Tyre Flips

I told OB I did 1:02 last week and he said he'd time me himself to make sure I did it right.

10 flips in 45secs

OB said he'd record it next time to make sure the timings right. Haha

Core

2 sets of Hanging leg raises and 2 sets of blast chain abs

Losing my gear virginity!

Tried on Will's shirt. Was supposed to be just for sizing, but since it was on why not try it out?

Was a mission to get anything to touch. Eventually I got 120kg down to a one board (didn't push it up).

Not looking to get into gear until after the December comp, just checking out sizing etc. Bench shirt is going to be a pain since my bench suck. Going to try out Will's squat suit sometime next week.

[SoaringSwine]

Got my 21st tonight. So may or may not have a training session tomorrow. If I do it will be a late one.

[Old Bull]

I told OB I did 1:02 last week and he said he'd time me himself to make sure I did it right.

10 flips in 45secs

OB said he'd record it next time to make sure the timings right. Haha

That was a pretty awesome effort :clap: That time was just blasted out not to sure what we have created in you SS :doh: but your name might have to change soon :clap:

[Luigi]

Got my 21st tonight. So may or may not have a training session tomorrow. If I do it will be a late one.

haha you only live once bro go hard and make up for it in training next week, you shouldnt even be able to function properly the day after your 21st!!!!

oh and did a 1rm on bench got 115 for 1 tried 120 but nooooo way 5 kgs make a hell of a difference

[SoaringSwine]

Had a good night last night. Was a bit queasy today but not too bad. Managed to get a half arsed training session in. Thanks to red bull I only got about 3 hours sleep, so I wasn't too energetic.

DE Bench

Speed Bench

10 sets of 3*45kg - varied grips

DB Bench Press

2 sets of 10*55lb

Still finding it difficult to stablise. Couldn't be arsed doing the last set

Seated Rows

3 sets of 12*45kg

DB Curls

10*20lb

10*25lb

Squats with sz 40 Titan Centurian.

Again just trying it on for size. Went up to 140kg, but couldn't get them down too far with the straps up. Might end up getting a 42.

Comments

Sleep time.

[AK]

Happy (late) 21st :clap:

[SoaringSwine]

Happy (late) 21st :clap:

Thanks. Technically you're still early. My actual birthday isn't for a while yet.

[SoaringSwine]

Despite my best efforts to convince people that powerlifting =/= bodybuilding, I still manage to receive this book as a present:

Not a total waste though. It goes into a lot of detail on the exercises and has into on injuries and diet. I may need some info on the diet part as I'd like to cut the fat back a little bit so I'm still in the 90s in December, before slowly working my way up the 100s after that.

[Laver]

I find the same problem, my work mate thought the Beijing Weightlifters had to pose in trunks to qualify for the Olympics, So I just take it upon myself to educate.

Nice book though, I can imagine some slight frustration when you opened it and your thinking... "WTF I'M NOT A F*ING BODY BUILDER - I DONT POSE ON STAGE IN BUDGIE SMUGGLERS"

So your going for the strong as possible and if the weight goes up the weight goes up - fat and strong eventually?

[SoaringSwine]

I find the same problem, my work mate thought the Beijing Weightlifters had to pose in trunks to qualify for the Olympics, So I just take it upon myself to educate.

Nice book though, I can imagine some slight frustration when you opened it and your thinking... "WTF I'M NOT A F*ING BODY BUILDER - I DONT POSE ON STAGE IN BUDGIE SMUGGLERS"

Yeah something like that.

So your going for the strong as possible and if the weight goes up the weight goes up - fat and strong eventually?

Na I don't plan on getting Mike Zero fat. Just kidding! Being a SHW doesn't appeal to me and to be more competitive in the weightclasses you have to maximum lean body mass (but not to the point when it compromises performance of course). I've piled on weight since starting lifting (about 15kg since September), a lot being water weight etc. of course. Fair amount of muscle there but of course some additional fat. So now that I've (literally) just finished my 21st cake (chocolate company, hopefully Wellingtonians will know how good this cake is!!!) I'm planning on eating a bit smarter. I'd like to be in the 90s for the December comp then gradually migrate to the 100s. Once I get there I'll have to weigh up (no pun intended) whether I'll go 110s or not.

This guy's looks okay, and I hear he does okay in the strength department too. Heh heh.

[SoaringSwine]

ME Squat/DL

Decided not to squat to give the shoulder a rest. And I'm sick again, so pretty tired to start with.

Rack Pulls

I started off at bang on knee height, but changed to just above once I got to 210

5*60kg

5*100kg

5*140kg

3*180kg

3*200kg

3*210kg

0*220kg - the 210 tired me out

Light Reverse Hypers

2 sets of 15

Stone lifting

Load to an imaginary shoulder-ish high platform. Since I'm using plates have to hold it against the chest the whole time.

3*40kg

3*50kg

3*60kg

0*70kg - Couldn't keep it on the chest

GHR

2 sets of 10

Core

2 sets of landmines and pulldown abs

Shoulder rehab