half human/half machine - downloading training data...

[Ninja]

^wow 6pps for 3 :clap:

Your prep is an awesome read

[Android]

^wow 6pps for 3 :clap:

Your prep is an awesome read

cheers mate, shud see Nellie doing same with 9pps :pfft:

Today was Back day.

No more major lifts if I can help it, just means no intention to do full deadlift, squat, or bench press exercises.

Lat pulldowns first because every rack was taken on a busy Monday evening.

Felt strong and carbed up but weight still under 120kg despite eating large all weekend. Am taking coffee pre-workout and drinking a small amount of coke intra-workout.

The stack goes down to 300 so I started on 180 and easily got out 12 reps, good form. Then went down the stack 3 plates at a time for 5-8 reps each.

At 270 I did 3 sets of 4-5 reps. Elbows felt good and as I finished a squat rack came available.

Set a Squat rack up for deadlifts-rackpulls so that plates were 4" off the ground and did all sets Sumo style. Feet were as wide as the rack would allow. For me the purpose of this exercise was to see if my grip could handle the heaviest weight I can lift.

Added 1pps and most setts were just 5-6 reps until at 5pps just did single. Went up to 240kg, got a single out, then went up to 6pps.

With 260kg I had a mental block since I had failed to lift this last time (off the floor though). Still I spent a long time pacing around, chalking up, resting etc before attempting. Got it~!

Was a super-slow start even though I mentally tried to snatch it up fast as everyone says. It really was a grind from the bottom before the weight even started to move. My grip was just holding but once it started to move I knew it was coming up and hung in there.

Felt amazing to lift 260kg...even though not quite off the floor.

Now I'm confused. Last comp prep I started doing Sumo, got my lifts up by 30kg and then in the last 2 weeks I switched back to regular. I hit the right weights I had in training Sumo so it helped my regular deadlift...but because it felt weird or suspect at the heavier weights in the Hammies and groin I didn't use Sumo on the day.

This time it feels ok so I don't know how to lift on the day...yet again.

If I repeat what I did last time...I lifted a single 240kg in training and got out a 250kg on the day. So if I can nail a 260kg off the floor, that could be a 270kg on the day...just thinking out loud :pfft:

[Android]

Best workout in months today!

Benching Day and highlight was 180kg x 3 with no spotter, no problem.

Then got a spotter and got 200kg x 1...no lockout problem either I've strengthened that up, and if I hadn't done 3 reps earlier am sure a pause would b fine at 200kg.

No brainer now that opener is 180kg now lol

Next did seated incline the stack plus more and did speed reps in the 8-12 range.

Rest of workout was a heavy Arms session. Chest was fine I think after 150kg it's the Arms that take a hiding.

Did a lot of 30kg dumbbell curl sets in the 4-5 rep range. Some tricep pushdowns at stack weight, and preacher curls at stack weight as well. In between these exercises I did more heavy dumbbell curls.

Amazing workout. Chest and Shoulders feel just fine and Arms ok. Now no need to go heavy again before the comp. Last Bench workout will be incline benching speed reps, speed lockouts, and Arm workout that's all.

120.5kg so morning weight is prolly 118kg

[I Declare War]

Good stuff with the bench mate. Was funny, I saw you lifting it but didn't register that it was 200kg on there... thought you were only doing 160kg!

[Android]

Good stuff with the bench mate. Was funny, I saw you lifting it but didn't register that it was 200kg on there... thought you were only doing 160kg!

easy mistake mate :pfft:

Today was Shoulders and Triceps.

Did Shoulder presses on Hammer Strength machine where you load each arm up with plates. Worked up to 40kg and did rest-pause with every rep as if I was benching, and driving the weight up after the pause. Then did same with 50kg. Then went up to 60kg and no chance to pause just 4 reps at this weight, good full reps for all sets. Happy with the Shoulder strength.

Side raises next, then some shrugs, then front raises.

Triceps was cable work, pushdowns in the 40+ rep range, kickbacks, overhead work, more pushdowns in the 10-15 rep range.

Overall a good pump up session while remaining strong.

Considered some Hammy work but tomorrow is Rest day then last heavy Leg day on Friday.

Note to self after talking to Viking Power, next Chest session (last one before comp) practice using Lats against the Triceps to help push the weight forward. Thanks for that VP~!

[Android]

Last Squat day.

Spent an hour in the Squat rack, mostly resting with some lifting in between.

Worked up to 4pps for 6 reps then switched to singles for heavier weights, using belt and wraps.

Did single 220, 240, 260, 220, 240, 240, 240!

Loved the session.

Puts me at warming up with 220, then starting on 240kg, then see if I feel like a 250-260kg 2nd lift which i can just do....3rd lift whatever!

Changed when i eat lots of carbs, moved away from late night cos was waking up with cloudy head from that. Having high carb meal, low carb, high carb, low....like that. Suits so that early afternoon feed is low carb which was before making me sleepy at work from carbs.

Weighed in at 121.5kg really happy to be bulking up for the comp...so still just under 120kg morning weight

[Android]

Yesterday rest day. Supposed to be some sort of GPP workout just something at 50% assistance work until Wednesday.

Warmed up with some one-on-one basketball and then went inside for some stiff-legged deadlifts.

But...was as tight as a drum in the Hammies just with a bar and didn't want to hurt myself. So I went and did some stretching in the warm-up area which I have never ever done before. Got missus to push me forward over to my toes because I couldn't reach. It hurt.

After 5 minutes I went back to the bar and did stiff-leggeds. Got the bar down to my ankles so if it had weights on it would have easily touched the ground and more.

So...I gotta stretch on the day of lift about 15 minutes before warm-up.

Did some 60kg barbell rows after that, 4 sets of 15.

Then some shrugs and was pretty unmotivated from yesterday. Yesterday was a high-carb, high-sugar day spent 7hrs sitting down either in the car or on a hard seat watching the Waikato Champs. Eating pies, muffins, chips, lollies, and other crap food. So woke up with cloudy head and no real energy or spark today.

Here's a pic today feeling full and ready to shift some tin around the shed.

Oh, and a bit late but just found the Jim Wendler iPhone app. Does the program for you and can chart the progress. Would have used if I'd known...and if I could stick to a program in the first place.

[Kalidane]

hmmm where do you get that seksi armwear and ah does it come in a smaller size?? Getting sick of feeding the cable under my shirt into a pocket with the mp3 player

[steak]

[attachment=0]bulked_up.jpg[/attachment]

tankage 8)

[Android]

hmmm where do you get that seksi armwear and ah does it come in a smaller size?? Getting sick of feeding the cable under my shirt into a pocket with the mp3 player

They're Sennheisers with an iPhone arm band. Just wind the cord around the phone 2 times and it's a perfect fit for all exercises.

LOL yeah smaller ones are around, they just won't be closed headphones. I just wanna block out the noisy gym music without blasting my ear drums.

[Kalidane]

Faaark! Fancy Man of Cornwood! I just figured out I can cut up a sock to use as an armband for my sony-knockoff mp3 player!

Ghetto ftw lol

[Android]

Faaark! Fancy Man of Cornwood! I just figured out I can cut up a sock to use as an armband for my sony-knockoff mp3 player!

Ghetto ftw lol

What's a ghetto?

Lol, grew up in Beachhaven when it was rough couldn't wait to get out when a head turned up in the boot of a car and they changed the name of a nearby street cos of its reputation ... RIP Doris St

Today was just checking Benching form up to 100kg. Feels weird to lift a small weight did 3 sets of 12-15 reps each time had a pause.

Concentrated on pushing with Lats don't know if I got it though...

Then core work for 25mins and 5mins stretching out the Hammies and lower back.

Tomorrow I wanted to give calves a thrashin but decided not to. will do sweet FA, and then stretch. Maybe some light hyper extensions and sideways for obliques. Then...nothing for rest of the week except eat, rest, relax. Prepping for PL is slightly more bearable than for BBng.

Am eating up a storm now. After dinner been through cheese on toast, icecream, 2 oranges, apple, WPI shake and a muffin...after a full dinner of beef, pasta, shrimp salad, and baked fish.

[Android]

Last entry before the CBC k-OS comp.

Doing nothing :-) relaxing, chilling.

Will stretch tomorrow and get a massage before Saturday for lower back.

Relying on rest to conserve small muscle groups like forearms which tire easily...want them rested and fresh for Saturday...

....done

[Kalidane]

GL brah and don't be shy with the comp-day pics

[I Declare War]

Bring on the 200kg bench press! See you there Saturday.

[Android]

Just chillin'...

Weighing-in tonight and if I'm a just a little over 120kg I will return early Saturday morning to come in just under.

Currently at 122.5kg in les Mills so have put on 5.5kg in 5 weeks (Aug 15 was 117kg)...happy with the bulk-up preparation and if I come in over not a biggie as long as I'm stronger than at the last comp

Mentally, I feel like opening on a 200kg bench press LOL :pfft:

[Gym rat]

Good luck dude and kick some butt for Gym Rat.

[Big john]

Just chillin'...

Weighing-in tonight and if I'm a just a little over 120kg I will return early Saturday morning to come in just under.

Currently at 122.5kg in les Mills so have put on 5.5kg in 5 weeks (Aug 15 was 117kg)...happy with the bulk-up preparation and if I come in over not a biggie as long as I'm stronger than at the last comp

Mentally, I feel like opening on a 200kg bench press LOL :pfft:

nice bro...ill see you on the platform :twisted:

[red machine]

Just chillin'...

:

Powerlifting it's that's good 8)

[soundsgood]

I love how you approach a powerlifting meet with the same well thought out and executed plan as you would a bodybuilding show.

I'm sure your preparation will result in some great lifts. Good luck bro, expecting some pretty impressive results (did someone say 210 raw bench lol )

[Android]

cheers guys, was an incredible day of lifting for so many reasons. I got to sleep at 3am and woke up often with my heart still pumping hard LOL.

I blame it on the pre-workout called Craze by Driven Sports, an amazing mix of ingredients that worked well for Mark Mete and myself but I took a 2nd round of 2 scoops at 5pm for the deadlifts ahead and it fired up on me about 10pm. I could have crashed at 8pm easily but worked through the sleepy state and ended up alert until 3am...dammit.

The lifts went as well for me as I had hoped, deadlifts shocked me with 2 PBs, Squats and Bench were ok...not bad to fail on 3rd attempt anyway. An increase of 45kg on March total, I lifted 715kg RAW+.

Added 15kg to me Squats, added 10kg to my Bench, and added 20kg to my Deadlift.

I watched the videos of my failed 265kg Squat and it looks like I dropped into the hole too deep and having never been that low was off balance backwards a bit. No recoverable at that weight and thankful for the spotters for their great work.

Comparing the 255kg Squat to the 265kg one, my feet looked wobbly at the bigger weight LOL. Mentally I felt I should have got that or not been so OCD and taken a 5kg jump to 260kg which I have done twice before in the gym. Lessons to be had everywhere

The 200kg Bench was good I pressed it out!

...But had a foot adjustment halfway through the press which failed me so was stuck with 190kg. Watched the video over and over and I think the remedy for this is to consult with those in the know. When I press I bring the bar forward down to the body to find my sweet spot above my sternum. When I pressed up the bar came back a little (J-movement?) and so I stalled and adjusted my Legs outward without thinking. I can clearly see my feet were tucked up until this happened and then I stretch them out a bit. I went to CBC start of the year and Damo said I had a J-movement so I have reverted to this under pressure. Technique/ form is probably the key but maybe there's some remedial exercise or if I strengthen another body part to compensate...?

Another area I could improve on is either arching my Back or widening my grip. I have a long way down and up!

Deadlifts were all successful with 2 PBs!

I started on Sumo since I had trained that last 2 weeks and felt fine. First lift of 240kg felt too heavy so I switched back to conventional style. Got 25kg up easily.

260kg for 3rd attempt and I'd never tried this off the floor. Damo gave me a talking to and focused my attention on the work ahead rather than doubting myself. 260kg came up pretty easily too.

Got a 4th attempt in for a chance of a record and picked 270kg. 20kg more than I'd ever lifted off the floor before. Same pep talk from Damo, same result!

715 total RAW+

270kg deadlift

[tomsammce]

Good work on the DL, it's come a long way in a short period!

[Optimass]

Agree with Tom ... never thought Id say that in your journal Android lol :pfft:

Awesome lifting yesterday - still haven't seen your full potential either IMO. Your much thicker than I in your back - only a matter of time before you are giving 300kg a nudge. Mind over matter like I old you. Setup on bench good and your feet will settle at heavier weights the more often you do it.

Next years going to be a great year of training - still much to had this year with the postal coming up on December 8th. Word!

[trainlikeafreak]

F*** u look huge!

[AZIDE]

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