goinhard through 2009

[goinhard]

Well i dont think the powerhouse competition has a final date yet? But last i read it was in december so i figured what the hell, this cutting business is getting old and ive lost a good wack of fat so now for a massive rebound.

So commenced new diet, up from 76.5kg to 83kg(dry) in 8 days, all lifts are at or exceeding PR's and i dont look any fatter, just holding more water by afternoon. Plan to add 40kg to my PR 3 lift total in the next 6 weeks and try come into the powerhouse open at under 82.5.

Sound like a plan? you bet.

Been training very frequently the last week but im going home (south auckland) for a week so ill likely only get to the gym twice. Restup for some fancy tricks and frequent trainings.

[SoaringSwine]

It's locked in for the 6th of December bro.

[goinhard]

epic, hardest part will be making the weight methinks.

Going gym 2moro will just try nail everything cos its a crap gym and i hate paying 10 bucks a visit, especially for a crap gym.

Slipknot tonight, yeaya.

[poos_n_wees]

Plan to add 40kg to my PR 3 lift total in the next 6 weeks and try come into the powerhouse open at under 82.5.

:twisted: Good luck!

Going gym 2moro will just try nail everything cos its a crap gym and i hate paying 10 bucks a visit, especially for a crap gym.

True, which gym is this?

[goinhard]

Rad bodies i think its called in Waiuku, for the average middle age machine user its fine but for real lifting its not well suited. The bench has a safety that sits about 20cm out from where the bar is so you have to get a liftoff going heavy and the squat rack bar has a permanent giant sponge taped in the middle of it.

But anyway did bench, chins, squats, rows, shrugs, military press and a few ego sets of curls, pulldowns etc.

will be in the gym on tuesday to begin my low rep program, cant wait.

[goinhard]

Boom and it begins

Tuesday - bench and chins

60x10

70x10

80x5

90x5

100x4

105 for for 5 sets of 1.

widegrip Chins

11, 11, 11, 10, 10

bent over rows

60x10

60x10

70x10

70x8

few sets curls.

[poos_n_wees]

The bench has a safety that sits about 20cm out from where the bar is so you have to get a liftoff going heavy and the squat rack bar has a permanent giant sponge taped in the middle of it.

With a name like 'Rad Bodies', I guess you can't blame them lol

Great work on the bench! Just out of curiosity, what are your PR's on the big 3?

[goinhard]

thanks haha your the only one that comments.

Anyways in june i had a 115 squat, 95kg bench and 165 deadlift at powerhouse. Then i got a bit silly with the bulking and started eating $2 romanos pizzas and crap like that and had to drastic cut.

I have yet test current strength and will report back, just for a bit of motivation ill post my goals here, 140 squat, 110 bench, 180 deadlift. Getting the lifts in time prob wont be the biggest challenge, that will be managing to get under 82.5kg, unless my home scales are drastically off.

I had been assuming a 125 squat, 105 bench (touch and go) and 160 deadlift ( grip fails) at the start of my countdown

[Luigi]

epic, hardest part will be making the weight methinks.

Going gym 2moro will just try nail everything cos its a crap gym and i hate paying 10 bucks a visit, especially for a crap gym.

Slipknot tonight, yeaya.

wicked concert ay whatd you think of it ?

[laurasaur]

thanks haha your the only one that comments.

Anyways in june i had a 115 squat, 95kg bench and 165 deadlift at powerhouse. Then i got a bit silly with the bulking and started eating $2 romanos pizzas and crap like that and had to drastic cut.

I have yet test current strength and will report back, just for a bit of motivation ill post my goals here, 140 squat, 110 bench, 180 deadlift. Getting the lifts in time prob wont be the biggest challenge, that will be managing to get under 82.5kg, unless my home scales are drastically off.

I had been assuming a 125 squat, 105 bench (touch and go) and 160 deadlift ( grip fails) at the start of my countdown

My home scales were drastically off when I went for one PL comp. I was weighing 66kg at home and weighed in at 63kg there. Big enough difference to swap categories for me :/

[goinhard]

Yeah slipknot was sick, but didnt play for that long i thought. Missed half of machine head to avoid the traffic. Good selection of songs played aswell.

Im hoping my scales are off because even massively dehydrated as i was thismorning i still weighed 83.

Got squats today, mean, will post up upon return, think i need to do some hip work i occassionaly get a sharp pain in left hip when the pressure is taken off it.

[biggurl27]

Hmmm that doesn't sound good at all, the hip not the music. What is wrong with 83kgs, 600gm loss by 6 Dec?

[goinhard]

Ill stretch it out, the problem is to get my target weights im bulking, i expect to put atleast another kilogram more on by december 6 and i really dont have time to cut.

Also by really dehydrated i mean i woke up a bit dizzy and with a killer headache and my piss was glow in the dark. 2l of water later im feeling mint.

[SoaringSwine]

Ill stretch it out, the problem is to get my target weights im bulking, i expect to put atleast another kilogram more on by december 6 and i really dont have time to cut.

Also by really dehydrated i mean i woke up a bit dizzy and with a killer headache and my piss was glow in the dark. 2l of water later im feeling mint.

Why do you want to make the 82.5 class anyway?

[biggurl27]

So your target weight is 82.5kgs so you need to maintain that then loose 600gm for comp right? What are the specific weight categories that you need to make, why not bulk and do a higher weight category? Or am I missing something here?

[goinhard]

next category is either 87.5 or 90 i believe, and think i should be able to scrape in the 82.5 with some hardwork, ill try get my goal lifts first then worry about weight. I am bulking at the moment in an attempt to get my goals, ive got 5 weeks and about 30kg more to add to my 3 lifts.

EDIT: Todays lifts

Squats

60x10

80x10

100x5

110x3

120x1

120x1

120x1

no hip pain, good.

Military press

27x10

37x10

47x9

47x9

47x8

Front raises

15x11

15x12

15x10

15x10

Few sets shrugs with the 41kg DB's.

[biggurl27]

Hmmm yep too hard to chuck on 5kgs by December. Mind you I can do that easy :pfft: Just not good weight. Sooo in saying that you best not bulking as then you will find it too hard to loose again and get back down to 82.5kgs, so you just going to maintain what you got till after comp?

[goinhard]

I think ill continue bulking and may take the week off before the comp and do a vdiet thing should drop alot of water and then try carb load between weigh in and lifting, although that wont leave much time for loading. Will see closer to the time.

[biggurl27]

Only problem is that you can loose strength, sorry to say but I think its a crazy idea. I'll be in womens over 75kgs so I can be a fat shit :grin:

[Luigi]

bench is pretty decent just needa work on those squats a lot and the deadlifts a bit too... ill be watching :shock:

[goinhard]

Just deadlifts today, ended up drinking a little lastnite, two free beers at the big kumara, pity it was their rancid cloudy kumara tap beer and a few extras.

Deads

60x10

100x8

120x5

140x3

160x1- went up reasonably well, grip was great

160x1- fought for this one, seeing stars afterwards took about 8 seconds to lockout.

140x2 light headed.

Really need to do some form work on deads, no real pains just i seem to lift it differently every time and havent found the most efficient way yet, seem to lift out from body as knees get in the way.

shrugs- just grip work really

DB- 41kg each

21 shrugs

18

15.

[Old Bull]

gh,

Have attached something that a few of us have used and works well may be of help.

Deads

160x1- went up reasonably well, grip was great

160x1- fought for this one, seeing stars afterwards took about 8 seconds to lockout.

Really need to do some form work on deads, no real pains just i seem to lift it differently every time and havent found the most efficient way yet, seem to lift out from body as knees get in the way.

Pretty close to you comp lift 5kgs out :clap:, drive through your heels pull the bar in close to your body, maybe position your feet back from under the bar slightly 25mm maybe 35mm line it up with your shoe laces, try that.

Also put up the entry forms for the PH Open Events Calendar

OB

making weight.doc

[goinhard]

Thanks OB, will save that one, and will fill out one of those forms shortly. Will get to practising with a lighter weight.

Bench tomorrow.

[goinhard]

Kinda caffeine overdosed, was lightheaded as, no matter.

bench

60x10

70x5

80x5

90x5

100x4

105x1

105x1

105x1 - will bump this up next session.

wide grip chins

11, 11, 10,

bent over rows

60x10

70x10

80x4

will start practising paused bench soon.

82 this morning, 84 now. :wink:

[goinhard]

Got smashed on halloween,hungover yesterday, seems not to have had much effect today.

squats

60x10

80x10

100x5

110x3

120x1

120x1

120x1 - will bump this up next time too.

barbell military press

27x10

37x10

47x11

47x10

47x10

front raises

15x 11 each arm

15x10

15x10

time to eat.