Specters 12 Week Powerlifiting Intro.

[Specter]

4.48am Rise and shine and somehow my clock Radio ended up tuned to the Edge Radio Station...I Fuckin hate that crappy station and its crappy, music. :evil:

Anywayz it was enuf to get me out of bed and chuck on my running gears, starting to feel a bit of doms in my quads/arse and chest(be worse tomorow I imagine) so jogged 6km and got some stretching in as well, even though there was hardly any traffick around, a couple drivers were awesome enuf to let me cross the road first when there was no need..lol :wink:

Got home and chucked some eggs and oats down me then showered and feeling bloody lazy as I was, jumped back into bed for another 1hour 30min..lol :pfft:

THE END. :grin:

Life can be pulled by goals just as surely as it can be pushed by drives.

[teamfatboy]

a couple drivers were awesome enuf to let me cross the road first when there was no need..lol :wink:

They were just lining you up in their sights, mate :grin: ... or was the DOMS so bad they took pity on you :shock: ????

[Specter]

a couple drivers were awesome enuf to let me cross the road first when there was no need..lol :wink:

They were just lining you up in their sights, mate :grin: ... or was the DOMS so bad they took pity on you :shock: ????

DOMs isnt that bad yet...just very thankful its the weekend tomorow so I can rest up for this coming Monday seeing it will be the first day of my PowerLifiting Intro. :grin:

Im wondering if Drivers in Wellington would have been as kind if I had been running through the inner urban jungles down that wayz? :-s

Happy are those who dream dreams and are ready to pay the price to make them come true

[Beef]

4.48am Rise and shine and somehow my clock Radio ended up tuned to the Edge Radio Station...I Fuckin hate that crappy station and its crappy, music. :evil:

:nod: I second that. nothing beats THE ROCK 90.2 FM

[Tonka]

Good luck Specter and good on you for posting your log. Please pass on my best to Willie, like Nate said beware when he starts cranking for a big lift...you'll know what we mean because he starts lookin around for something or someone to headbutt! :pfft:

[rose]

Enjoy your first train tomorrow 8)

[Specter]

Day 1. Mon 01/03/10. 6.00pm.

Well....where do I begin??...First day of powerlifitng intro and funny enuf....I love being covered in chalk(brings out the goofy kid in me :wink: ) anywayz...rocked up to the gym at 5.53pm(Work sucked..I freakin despize Mondays! :evil: ) got a quick warmup in on the bike for 5min and went around back to find Willie waiting for me at 5.58pm doin his warmup session..(I checked my time wondering if I was late?..no thank god! :pray: )..got straight into it so Willie could check out my technique and do what was necessary to correct my form:nod:

Started off with Deadlifts.(Focus was on technique) O-Bar.

Alternate Grip(Twitchy right hamstring also :evil: )

10x60kg

10x60kg

6x100kg

6x100kg

6x100kg

(Comment)

Just a slight tweak to my form, as Willie commented, I got a habit of actually turning my deadlift into a shrug, so Im yanking it back...must stop this bad habit..concentrated on my hip/leg dive which didnt take me long to adjust to with Willie standing there talking me thru it.

Cable Rows

8x60kg

8x60kg

8x60kg

(Comment)

Need to reach foward more and focus that stretch into the lats.

O-Bar Bent Over Rows (Palms In)

8x60kg

8x60kg

8x60kg

(Comment)

No comment from Willie, quite happy with my form on this.

O-Bar Shrugs (Alternate Grip)

8x140kg

8x140kg

8x140kg

(Comment)

Dont know what it is, but been using straps in previous training sessions before now...but using the alternate grip, I effortlessly with motivational yelling from Willie did these sets with ease. :nod:

O-Bar Shoulder Press on Preacher Curl Bench.

8x40kg

8x40kg

8x40kg

(Comment)

Straight foward shoulder press..but it was new for me sitting on a preacher curl bench with your back resting against what I call the hump. 8)

Side Raises (Dumbells)

8x11kg

8x11kg

8x11kg

(Comment)

Nothing to comment about on this :roll:

(You cant help but notice people watching you lift..dunno why..I wasnt lifiting heavy..but I know its Willes reputation he has at the gym) RESPECT! :nod:

Total Elapse Time = 41mins.

Would have been a quicker workout, but a lot of talk into form and technique was going on as well as the direction a lot of this will be taking me over the weeks as I train :nod:

I gather from what I have been told is the recovery time in between sets will be a main focus...dont get me wrong ..Im eager to start lifitng heavier because I know i can, but my patient side to this is telling my impatient side to STFU! :pfft:

Well that was the first training session(Yes I ramble on!) with Willie, and I am humbled by him and eager to tap into that wealth of unlimited fountain of knowledge of his in the World of Powerlifitng.

I got repremanded too..as you may have noticed I didnt do any Squats..that was because being the silly bugger that I am, I trained them last Wednesday and word got out and somehow a little birdie spilled the beans to Willie..lol :pfft:

So we didnt train legs today...just to give em a bit of a rest, but looks like will be training them Friday evening.

Overall comment from Willie on training today...ummm..he seemed ok with what I am doing, just slight tweaks here and there...but will be increasing the weights week by week, so i am happy to just follow his lead and let him pull my strings if that is what it takes :nod:

The End.

(Watching Willie train with me...I dont think it will take him long to get back to what he is aiming for...i luv the no nonsense get in the gym do your workout and leave) Can it be any more simple as that? :wink:

The only true wisdom is in knowing you know nothing.

A wise man does not need advice and a fool won't take it.

[Specter]

Tues 02/03/10 5.35am

Cardio + Abdominals

15min Bike (Medium Intensity)

10min Skipping

10min Cross Trainer (Medium Intensity)

Cable Crunches x 3 sets of 20

Hanging Leg Raises x 3 set of 12

Oblique Crunches x 3 sets of 12

The End.

The greatest mistake you can make in life is to continually be afraid you will make one.

[rose]

word got out and somehow a little birdie spilled the beans to Willie..lol

Heh, tom tom drums been busy tonto :pfft: Sounds like you had a good first train with Willie. Will be interesting to see how you go/enjoy it 8)

[Specter]

word got out and somehow a little birdie spilled the beans to Willie..lol

Heh, tom tom drums been busy tonto :pfft: Sounds like you had a good first train with Willie. Will be interesting to see how you go/enjoy it 8)

Over the weeks this journal is going to get more and more interesting...I will even set aside a special section for bloopers! :pfft:

[nate225]

LOL - Willie must have his ear to the ground, I don't think he's discovered the internet to track your progress! :grin:

Looks like he's got you straight into it anyway Specter, will look forward to seeing more. BTW is Willie planning another overseas trip? I hear the Czech Republic is nice in September! :grin:

Will drop a bunch of vids off to Angels for you. Also if you want to go geared (suits / shirts) sing out as Derek & Wayne Pomana have some old gear, as does my old training partner ('cos I don't think you'll fit Willie's old suits!).

Nate

[Specter]

LOL - Willie must have his ear to the ground, I don't think he's discovered the internet to track your progress! :grin:

Looks like he's got you straight into it anyway Specter, will look forward to seeing more. BTW is Willie planning another overseas trip? I hear the Czech Republic is nice in September! :grin:

Will drop a bunch of vids off to Angels for you. Also if you want to go geared (suits / shirts) sing out as Derek & Wayne Pomana have some old gear, as does my old training partner ('cos I don't think you'll fit Willie's old suits!).

Nate

Hey Bro..yeah he has got me straight into it, just tracking my form and technique for now :nod: Im not sure If he is planning another overseas trip???? Czech Republic would be cool...one country i never made it to because I was sick from boozing that weekend I could have gone :roll: Dont worry about the geared shirts at this stage, will keep it Raw and see how I perform in later stages....but yeah I will sing out and let you know so thanks for bringing it up :nod: yeah just drop the vids off bro..I will Pm you with my details. Hey where is Ironhyde these days? :-s

Sorry Fans..will post up progress on weekend...im a bit wired from lack of sleep and being dicked around at my work :roll:

[nate225]

He's training across the road from you most nights at 5.00pm. Call in and say hi - he's the one growing by the squat rack! :nod:

[Specter]

Alrighty..Where was I ...re capping over the week, first of all I would like to thank Nate for dropping thos PL vids off at Angels gym yesterday...fukin funny walking in as you just dropped those off 30mins before I got there to start my training with Willie...and graham had this weird look on his face that you dropped in and left those vids for me...they know you train next door and they were worried I was quitting Angels to go train at Aspyre..lol..(Not a bad idea) :wink:

But cheers bro :grin: ...ummmm u didnt drop off a video player with it by the way did you bro? :pfft:

Back to Wednesday training...

Wednesday 03.03.10 6.07am

Chest Training.

I arrived 37min kate as I slept in past my alarm, so was very glad that Willie was still there and was waiting for him to headbutt me :oops:

Once again going light with the weights so he can take me through form and technique and what Judges look for in judging your bench.

Did warms up into working sets etc

Chest Press

3 sets x 8reps x 60kg

3 sets x 8reps x 80kg

2 sets x 6reps x 80 kg board (2inch)

Seated Incline Dumbell Press

3 sets x 8reps x 30kg dbs

Skull crushers

3sets x 8 reps x 30kg vbar

Tricep cable press downs

3sets x 8 reps x 40kg

The end.

The meeting of two personalities is like the contact of two chemical substances: if there is any reaction, both are transformed.

[Specter]

fuk I luv creamed rice..yumm...anwayz....errr...Friday Training..

Friday 05.03.10 6.00pm

Legs

Squats

Warmup.

3sets x 8reps x60kg ATGs

3sets x 6 reps x 100kgs ATGs

1set x 8reps x 60kgs ATGs

Once again Willies was taking me through form and technique and talking me through it step by step..

Incline leg press

3sets x 8 reps x 100kg

Lying leg curls

3sets x 8 reps x 40kg

Did some biceps as well

Seated Altenate Curls

3sets x 8 reps x 18kg dbs

Preacher Curls

3sets x 8 reps x 24kgs vbar

The End

Love is everything it's cracked up to be…It really is worth fighting for, being brave for, risking everything for.

[rose]

Hmmm, few weeds growing in this journal. You need a gardener :pfft:

[runveerun]

Hmmm, few weeds growing in this journal. You need a gardener :pfft:

And not the weeds you usually like :smoke:

More like tumble weeds :pfft:

[teamfatboy]

Surf must be up on the East Coast !

[nzmusclemonster]

Another 5 min fad that Specter hasn't followed through with.

Whats next...... cage fighting? yoga? Tai Chi?

[biggurl27]

Ooh I'll put $5 on boxing :shifty:

[nate225]

LOL

I know Specter's done a few sessions of PLing at least, the guy behind the counter at his gym said they were training the house down. That was only a week ago.

You gone stealth Specter or been busy?

Call down on Sat if you want to see the implements (I'm pretty sure one of the guys you train with is competing in HBSM - Big Mark?).

[Specter]

Another 5 min fad that Specter hasn't followed through with.

Whats next...... cage fighting? yoga? Tai Chi?

Obviously your sheep brain is still hurting from our last little posting session nzmm (Give u a hint, go back to the start of this Journal and will basically tell you to f*ck off out of it!) :roll: :grin:

LOL

I know Specter's done a few sessions of PLing at least, the guy behind the counter at his gym said they were training the house down. That was only a week ago.

You gone stealth Specter or been busy?

Call down on Sat if you want to see the implements (I'm pretty sure one of the guys you train with is competing in HBSM - Big Mark?).

Been busy Nate 8) But still training my arse off...aint nothing gonna stop me from training, I think Big Mark is competing..not quite sure??? Will drop your vids off tomorow at the gym, kinda in rush these days...as for being stealth..well..you know the drill bro..dont give too many secrets away..but yeah just me being me...anywayz..a catch up on my journal.....

Monday 08/03/10

Deadlifts

Wup Set

8x60kg

8x60kg

8x100kg

Working sets

6x130kg

6x130kg

6x140kg

Cable Rows

8x90kg

8x90kg

8x90kg

Widegrip Pulldowns

8x80kg

8x80kg

8x80kg

Standing Shrugs(O-Bar)

6x140kg

6x140kg

6x150kg

Seated Shoulder Presses

8x30kg dbs

8x30kg dbs

8x30kg dbs

Standing db Raises

8x11kg

8x11kg

8x11kg

The End.

Wed 10/03/10

Chest

Chest Press(O-Bar)

Wup set

10x60kg

10x60kg

2in Board

6x100kg

6x100kg

6x110kg

Decline Press

6x80kg

6x80kg

6x100kg

Tricep Skullcrushers (V-Bar)

6x30kg

6x30kg

6x35kg

Tricep Pressdowns

6x60kg

6x60kg

6x70kg

The End

Fri 12/03/10

Squats

Wup set

8x60kg

8x60kg

working set

8x100kg

6x120kg

6x120kg

6x130kg

Still training with Willie 3x a week and in between those days I find my own things to do at the gym when not training with Willie, so usually doing weights that dont affect the main body parts to much when training with Willie.

[Specter]

Surf must be up on the East Coast !

Surf has been up, but ummmm..been surfing something different :shifty:

Hmmm, few weeds growing in this journal. You need a gardener :pfft:

And not the weeds you usually like :smoke:

More like tumble weeds :pfft:

Can u smoke tumble weeds? :shock: :pfft:

[Beef]

Can u smoke tumble weeds? :shock: :pfft:

:nod:

[rose]

aint nothing gonna stop me from training

. 8)

been surfing something different

Intriguing :-s

Good to see your journal isn't dead sir :grin: