Defection from the Mother Land

[bar-belle]

squat:

1x5x30kg

1x5x40

1x3x50

1x2x60

1x2x65

1x67.5

1x67.5

1x72.5

1x76

1x77.5 not depth so must do that again.

1x77.5 - 2.5kg gain on raw squat...happy with that

nice work on em squats :nod: 90% week for le squats was it?

Yes siree 90%+ was the prescribed dose of skwats.... my raw max was 75kg which I haven't done for freakn ages.

1x77.5 - 2.5kg gain on raw squat...happy with that

Didn't realise that was a PB :shock: Looked like you had plenty left in the tank, great stuff Rach :clap:

Yip just on the quiet Phed :grin: was pleased to get it....will keep plugging away at the raw for a few more weeks before I get back in the gear...the apprentice is quite happy with the progress

[Big john]

Yes siree 90%+ was the prescribed dose of skwats.... my raw max was 75kg which I haven't done for freakn ages.

niiiiiiice! 8)

few questions,

how you finding Prilepins with the squat and deads on the body?

and after this week does you squat cycle go back to 70-75% area nxt week?

[bar-belle]

few questions,

how you finding Prilepins with the squat and deads on the body?

and after this week does you squat cycle go back to 70-75% area nxt week?

Hmm this programme isn't anywhere near taxing like Sheiko...not as much volume but each week the workload does gets harder but you get to choose the way you do the optimal amount of reps divided into sets dependent on how your body reacts to the work load. Obviously you wouldn't do more than 6 reps in a set or less than 2 unless you are in your 90+week. I suppose it will become apparent how well it has worked when I test at the end of March? But now that I have a few Sheiko cycles under my belt I'm a bit keener to experiment with different training methods. And I do like working toward the max range of my lifts.....I think for me it's a head thing :roll:

Haven't tried it with bench as I'm sticking with Metal Militia which for now suits what I'm doing.

Next week I go back to 55-65% with optimal reps 24 but range of 18-30.

I got my chart from http://www.elitefts.com/documents/prilepins_chart.htm

[Big john]

few questions,

how you finding Prilepins with the squat and deads on the body?

and after this week does you squat cycle go back to 70-75% area nxt week?

Hmm this programme isn't anywhere near taxing like Sheiko...not as much volume but each week the workload does gets harder but you get to choose the way you do the optimal amount of reps divided into sets dependent on how your body reacts to the work load. Obviously you wouldn't do more than 6 reps in a set or less than 2 unless you are in your 90+week. I suppose it will become apparent how well it has worked when I test at the end of March? But now that I have a few Sheiko cycles under my belt I'm a bit keener to experiment with different training methods. And I do like working toward the max range of my lifts.....I think for me it's a head thing :roll:

Haven't tried it with bench as I'm sticking with Metal Militia which for now suits what I'm doing.

Next week I go back to 55-65% with optimal reps 24 but range of 18-30.

I got my chart from http://www.elitefts.com/documents/prilepins_chart.htm

cheers for the Write up BB. more i read on PC the more interested i become at running a squats/dead cycle to try it out myself, and there would seem to be abit more room to tailor in assist work into the workloads too!

cheers for the link too! :grin:

[runveerun]

1x77.5 not depth so must do that again.

1x77.5 - 2.5kg gain on raw squat...happy with that

Nice work ma'm :clap: Great start to the week! :grin:

[bar-belle]

cheers for the Write up BB. more i read on PC the more interested i become at running a squats/dead cycle to try it out myself, and there would seem to be abit more room to tailor in assist work into the workloads too!

cheers for the link too! :grin:

Haha yeah sorry got a bit carried away.

Yip each session I add in some other assist work and a separate day on the weekend.

Nice work ma'm :clap: Great start to the week! :grin:

cheers mate...got to agree with that :grin:

[Android]

What i find interesting about powerlifting is that you all have a plan, follow a plan, assess the result at the completion of the plan, and move on to the next ... plan.

Yeah I read :-)

Just different to bodybuilding, interesting reading not just your journal but others too, thanks for putting it all up here.

[bar-belle]

What i find interesting about powerlifting is that you all have a plan, follow a plan, assess the result at the completion of the plan, and move on to the next ... plan.

Yeah I read :-)

Just different to bodybuilding, interesting reading not just your journal but others too, thanks for putting it all up here.

Hey Android thanks for dropping by...

I must have been a girl scout in a previous life :pfft:

There is the famous quote by Winston Churchill "He who fails to plan is planning to fail" I think it's very applicable to PL

[Panzer]

sunday assist day:

monday: skwat night

roller

warmup

squat:

1x5x30kg

1x5x40

1x3x50

1x2x60

1x2x65

1x67.5

1x67.5

1x72.5

1x76

1x77.5 not depth so must do that again.

1x77.5 - 2.5kg gain on raw squat...happy with that

Who said that 77.5 wasn't depth!!!!

:oops:

[bar-belle]

Who said that 77.5 wasn't depth!!!!

:oops:

uh that would have been you. Call it like you see it mate...would do the same for you :grin: but I got it the second time :nod:

Training tonight was intense! Good vibe in the shed and a fair amount of testosterone flying around :pfft:

Bench: week 5

Raw:

1x5xbar

1x5x30kg

1x3x40

1x2x45

1x51

1x3x52 1kg gain on last week PB stoked with that!

4 board:

1x3x75kg

1x3x80

1x3x85 :twisted: 7.5kg gain on last week

Close grip incline bench:

1x5x20kg

1x3x30

1x2x35

1x3x38.5 1kg gain on last week

Reverse Band:

1x3x90

attempted 100kg but didn't get it far off the chest pretty gased after what I had just done.

Halbert raise

DB flyes

Rotator triset

150 RBPD

Really happy with my progress so far with the bench programme.

Oats/shake and home for some mince patties =P~

[steak]

what were the patties like

[Panzer]

Do you even cook?

[bar-belle]

Do you even cook?

Do I even cook :-s ...of course I do (but only when I have to)

[wahagirl]

Hey Barbelle,

Enjoy reading up on your training. Gives this newbie an idea on where i should be heading where my training is concerned.

Looking forward to meeting you all soon

[Big john]

Do you even cook?

Do I even cook :-s ...of course I do (but only when I have to)

3 words

Mars Bar Cheesecake :grin:

[bar-belle]

Hey Barbelle,

Enjoy reading up on your training. Gives this newbie an idea on where i should be heading where my training is concerned.

Looking forward to meeting you all soon

Glad to be of help...just remember to keep it simple if you are new to powerlifting...follow a tried and true programme and then once you some time under the bar then mixing it up a bit is good. I'm sure the guys at Genetics would be able to give you some really good advice on programme etc.

Do you even cook?

Do I even cook :-s ...of course I do (but only when I have to)

3 words

Mars Bar Cheesecake :grin:

You better believe it another one of those suckers will be for consumption come April 28th :nod: but this time will have to make double the amount 8)

Training tonight in the dead zone :grin:

warm ups and rollering

Deads - sumo

1x5x60kg

1x3x70

1x3x80

1x3x90

add belt

1x2x105

1x117.5

1x117.5

1x125

1x132.5 raw sumo PB that one felt faster then the 125 :roll:

LPD wide grip: 5x10x45kg

Band rows: green: 5x8

Standing OHP: 5x8x20kg

DB shrugs: 5x8x20kg

Abs crunches reverse: 5x15

Oats/shake and home for some chooky

[Old Bull]

Black Friday turned out pretty good for you, with a 132.5kg PB nice work BB :clap:

[Big john]

1x132.5 raw sumo PB

Nice work! :shock: wam bam thank you ma'am!

PS put on an extra 2.5kgs to show the pitty whos the Top fem fatale deadlifter aye? 8) :grin:

[Panzer]

Kids have to know their place...

[testtubebaby]

Strong pull for your size :clap:

[bar-belle]

Black Friday turned out pretty good for you, with a 132.5kg PB nice work BB :clap:

Hey OB yes it was a good day...I'm not superstitious anyways

1x132.5 raw sumo PB

Nice work! :shock: wam bam thank you ma'am!

PS put on an extra 2.5kgs to show the pitty whos the Top fem fatale deadlifter aye? 8) :grin:

haha yes of course...she's beating me in raw squats and bench...so I can't let her out dead me 8)

Just kidding it was in the programme...so being the apprentice I just did as I was told...thanks Mr Prilepin 8)

Kids have to know their place...

REAL TALK

Strong pull for your size :clap:

thanks ttb :grin:

did my weight and stats today....

Wt: 58kg (a bit of Chrissy overindulging I think :? ) time to carve it back! to around 55kg as this is a good comp weight for me.

But on the good side BF came in at 17.7%...happy with that. I think the last time I did it mid last year was about 21%

LBW: 47.74

KG's of fat: 10.26

squats tonight..very hot in gym..even with fans going full tilt

Week 5 Wave 2

warm ups etc

1x5x30kg

1x5x35

1x3x40

1x3x45

1x3x45

1x3x47.5

1x3x47.5

1x3x52.5

1x3x52.5

1x3x52.5

1x3x52.5

1x3x52.5

Good mornings: 5x5x35kg

Romanian dead: 3x8x40kg

Standing calf raise: with fs harness: 5x15x40kg

Abs: 5x15

Shake oats and home for meatballs minus the spagetti

[startinfromscratch]

good work miss prilepin? how long till a full test day?

[Big john]

another good slog :clap:

[bar-belle]

good work miss prilepin? how long till a full test day?

Thanks mate.

Hmm thinking test day is gonna be March 31st Auck Champs :shifty:

another good slog :clap:

Uh huh :nod:

Tonight's militant is fuelled by STK

Bench:

Raw:

1x10xbar

1x5x30kg

1x3x40

1x3x50

1x2x53 PB and gain of 1kg on last week 8)

4 board:

1x3x80kg

1x3x87.5 2.5kg gain on last week

Close grip:

1x5x20kg

1x3x30

1x3x35

1x2x40 1.5kg gain on last week

Reverse Band:

1x3x95kg

1x3x105

1x3x112.5 PB gain of 7.5kg on last week

Very happy with that :grin:

Oat/shake and home for tuna....mmm..yummy!

[Panzer]

Damn! Liberal use of these PB's BB! 2012 is looking to be another strong year!

Did someone say oceania's?...... 8)