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

[SoaringSwine]

Nasty lower back DOMS today. Only the second time I've got lower back DOMS. The other time was the first time I deadlifted :shock: .

Tonight I'm going to eat some hell's pizza and have an icecream. Tomorrow my clean eating starts. Today I purchased a small George Foreman to making cooking chook easier. And I bought 2kg of chicken boob too . I've written up a diet that I'll try to stick to. Not so much because I want to get my macros exactly right, just to organise myself mainly, get into a routine etc.

[biggurl27]

Well I'm just drooling on your journal a) pizza and ice-cream and b) that hot fella up above phoarrrrrrrrrrrrrrrrrrr!

[Luigi]

hey so what were you eating before ?? i wanna put some weight on so any ideas would be appreciated.

and do powerlifters still aim to get a certain amount of protein a day or is it just eat as much as you can of everything ?

[SoaringSwine]

hey so what were you eating before ?? i wanna put some weight on so any ideas would be appreciated.

and do powerlifters still aim to get a certain amount of protein a day or is it just eat as much as you can of everything ?

My diet before had lots of good food, but I just didn't care if I had the bad stuff on top. So yeah, still made sure I had plenty of protein.

[Varven]

LOL that Hot guy in the pic happens to be a bit strong too.. ever seen him on tv?

Did yo know he used to be a kickboxer too ?

Check out his website, he is a BEAST.... Marius Pudzia.. something ...ski ... he is Polish.. cant remember how to spell his last name.

[Laver]

How many gram pro were did u eat on avg day? and overall kj's roughy?

[SoaringSwine]

How many gram pro were did u eat on avg day? and overall kj's roughy?

Maybe 250gm-ish. I have no idea how many calories. I was probably pretty inconsistent.

[SoaringSwine]

ME Bench

Up really late last night. I have a hell of a cough that just gets worse when I lie down.

Shoulder Prehab

2 Board Bench

2 sets of 10*20kg

5*40kg

5*60kg

5*75kg

5*90kg

2*105kg - PBFirst two were good, third I lost the groove. Still a pretty good improvement last few weeks.

Close Grip Bench Press

3 sets of 10*65kg

Seated Rows

12*45kg

2 sets of 12*50kg

Plate Raises

3 sets of 10*15lg

Core

Pulldown Abs 2x10 and Landmines 2x12

8lb Sledge Hammer

90 hit, switching every 15

Ouch! Hard on the grip.

[SoaringSwine]

DE Squat/DL

Still coughing my lungs out every night...

Decided to leave the squat til next week. Shoulder is feeling better though.

3" Deficit Speed Deads

Warm ups then...

8 sets of 2*110kg

Good speed.

230kg Tyre Flipping

10 flips in 45secs. Got this one recorded, coming soon to a cinema near you.

GHR

3 sets of 10

Reverse Hypers

3 sets of 8*140lb

Not using too much swing

Core

Pulldown Abs 2x10 and Landmines with long handles 2x12

[SoaringSwine]

And just cause...

[poos_n_wees]

That bit was hilarious.

Still coughing my lungs out every night...

That's the worst. Formula 44 and vicks vapour rub!

[SoaringSwine]

That bit was hilarious.

Still coughing my lungs out every night...

That's the worst. Formula 44 and vicks vapour rub!

I might try that...

DE Bench

Shoulder Rehab

Speed Bench

Warm ups then...

10 sets of 3*47.5kg - 3 grips

DB Bench

3 sets of 10*45lb

Dropped the weight a lot so I can really focus on keeping the weight stablised.

Military Press

5*20kg

5*30kg

3 sets of 5*40kg

Just a little aggravation at 40kg, it's getting there...

Face Pulls

12*90lb

12*100lb

12*110lb

DB Curls

10*20lb

2 sets of 10*25lb

6lb Sledgehammering

150 swings (alternating 15 e/s) in about 4:00 (was timing myself)

House rules are that I have to get 150 swings in under 5 minutes with the weight before I can move up a weight. So hopefully I get get under with 8lb next week .

Sled Dragging

100kg x 6 lengths of the gym

Wheelbarrow pushing/pulling

6 lengths of the gym, pushing one way, pulling the other.

Comments

I'm tired.

[Old Bull]

6lb Sledgehammering

150 swings (alternating 15 e/s) in about 4:00 (was timing myself)

House rules are that I have to get 150 swings in under 5 minutes with the weight before I can move up a weight. So hopefully I get get under with 8lb next week .

Sorry Bro 30 swings to go it is 180 swings before you move up. You are there any way about 45 secs for 30 swings \:D/

OB

[SoaringSwine]

6lb Sledgehammering

150 swings (alternating 15 e/s) in about 4:00 (was timing myself)

House rules are that I have to get 150 swings in under 5 minutes with the weight before I can move up a weight. So hopefully I get get under with 8lb next week .

Sorry Bro 30 swings to go it is 180 swings before you move up. You are there any way about 45 secs for 30 swings \:D/

OB

Ah okay. Yeah I would have easily done it in under 5 mins, I'll just move up next week anyway.

[SoaringSwine]

Changing my training days...

ME Bench

Shoulder Rehab

Close Grip Bench Press

10*20kg

5*30kg

5*40kg

5*50kg

5*60kg

5*67.5kg

5*75kg

3*80kg

2*82.5kg

Previous PB was 3*75kg agessss back.

Paused Illegal Wide Grip Bench Press

5*60kg

4 sets of 5*65kg

Chest Supported Rows

8*20kg

8*25kg

8*27.5kg

8*30kg

Seated DB Cleans

10*15lb

2 sets 10*17.5lb

Core

Leg Raises 3x10, Pulldown Abs 3x10

[Flamer]

Please expain Paused Illegal Wide Grip Bench Press?

[SoaringSwine]

Please expain Paused Illegal Wide Grip Bench Press?

Paused = pausing the bar a couple seconds on my chest

Illegal Wide Grip = hands as wide as they can possibly be on the bar, this would be disallowed in a powerlifting competition

The idea is to really target getting the bar off my chest, which is where I'm relatively weak.

Also just had an extra workout... was hanging out with my mate at his gym. Some clown was going around all the machines acting like an idiot. He did leg curls and leg extensions with about half the stack, grunting excessively. I've never used these machines before but decided to give them a try, did the stack on both the machines x10. The clown stopped being so noisy. Squats FTW.

[Laver]

Go David, you tough PL'r you, sure showed him! :pfft:

[SoaringSwine]

Go David, you tough PL'r you, sure showed him! :pfft:

[ohjoshua]

yeah funny about weeee macho competition....

is too wide hands touching collars?

[SoaringSwine]

yeah funny about weeee macho competition....

is too wide hands touching collars?

Wasn't really a macho contest... okay maybe it was.

Not touching the collars, just inside the rack, my index finger about 3cm outside the ring.

[teamfatboy]

yeah funny about weeee macho competition....

Just checked diary, nope, havent done legs this week, so can't have been me :pfft:

Nice work on the CG press, btw :clap:

[poos_n_wees]

Wasn't really a macho contest... okay maybe it was.

:pfft:

[Varven]

are the wide grips stressing your shoulders ?

I struggle in the similar phase, was thinking about doing pin presses from just off my chest in my next cycle.

[SoaringSwine]

are the wide grips stressing your shoulders ?

I struggle in the similar phase, was thinking about doing pin presses from just off my chest in my next cycle.

I got warned to be careful with my shoulders while doing then, but they didn't seem to cause any fuss. Pin presses might be a good idea for me too. I'll see where my sticking point is after this cycle.