Give me strength, or give me death!

[Phedder]

Cheers Hayden, see ya next weekend! Looking forward to seeing you lift :nod:

Weigh in:103.3kg - PB and :shock: wasn't expecting that, but I suppose I had a fair bit of bacon last night so probably a bit of water there.

Deadlifts

5x60kg

3x100kg

3x140kg

3x180kg (LB)

1x200kg (TB)

2x220kg (TB) - Rep PB - Wanted 3 but it would have been a grind, decided on 2 more clean singles. Thinking about opening on 220 so I can make the jump to 240 for my second to claim a PB.

2x1x220kg (TB)

2x1x200kg (TB)

Bench Press -Working sets all long pauses.

lots x bar

2x5x60kg

3x80kg

2x100kg

1x110kg

5x2x100kg - On the third set I hit the line perfectly and they flew up like speed reps. Next 2 sets were just as good, decided to try 110 again.

2x1x110kg - Couldn't find that line again :pfft: Still felt good, but not the snap I had on the 100s.

Nice simple session, just working with heavier weights to gain confidence and work on form a bit. Will go for the 200 Squat on Fri/Sat, depends how early I start work on Fri night if I'll have time.

[Phedder]

:banging: :clubbed: :computer: :madman:

My body's fighting back! Out of no where, yesterday afternoon my left shoulder developed a sharp pain whenever abducted and then externally rotated. Woke up this morning with my right hip somewhat seized up, I end up standing on a lean at work so I think that's the culprit, placing too much weight through that hip. Lower back was aching too, despite doing nothing and feeling great the last 2 days. Made for an awkward session today, to say the least. I couldn't grip the barbell anywhere near as close or tight as I usually do for Squats, and hip didn't like walking the weight out at all. Felt fine during the squats, but when walking out and standing upright it ached.

Squats

lots x bar

2x5x60kg

3x100kg

3x120kg (LB)

3x140kg (LB)

2x160kg (TB)

1x180kg (TB) - Hardest 180kg has ever felt No way I was going to get the 200 today.

1x170kg (TB)

5x140kg (LB)

Safety Squat Bar

10x30kg (bar)

5x70kg

3x110kg

2x5x110kg (LB)

SS

Lying Leg Curls

5x10x80lb

Hanging Leg Raises

4x10

SS

Curl ups

3x12

So terrible session given what I was hoping to achieve, but also better than what I thought I'd manage this morning. I didn't think I'd actually be able to grip the bar, but turns out my shoulder needs to be abducted and externally rotated another 5 degrees or so each before the pain really kicks in. Still didn't feel very solid at all on my back, and the aching hip and lower back didn't help my confidence at all. I did really want to nail a 200 before nats, but now my focus will be on just being able to compete pain free :roll: A lot of foam rolling and rehab exercises over the next week.

First time actually using the SSB, I quite like it. A lot harder than I was expecting, but really challenges you to stay upright, and I found it really easy to go rock bottom depth on. Will include as an accessory in my next training block.

[Ronin]

Sorry to hear about the niggles Phed, hope you're at your best for next weekend.

I've probably skipped over this and forgotten it (blame diet-brain), but what session are you lifting in at the Nats? I'm spotting/loading for Sat afternoon.

[Phedder]

Sorry to hear about the niggles Phed, hope you're at your best for next weekend.

I've probably skipped over this and forgotten it (blame diet-brain), but what session are you lifting in at the Nats? I'm spotting/loading for Sat afternoon.

Thanks mate, I'll definitely be popping anti-flams over the next few days

I'm in Group 1 on the Sunday, lifting starts at 11am. I'll definitely be in on the Saturday Arvo to watch so I'll come say hi. I'm probably going to miss the morning session because I'll be working friday night.

[Northland Powah]

Peddler, m interested in ur experiences with I.F. Are you going to log or give a review on you experiences. Sorry if you have already posted

[Monarchking]

get a couple of deep tissue massages this week man.

don't stress everything will come right :grin:

[M.T]

Chin up bro bring on next week you've had the perfect build up so far.

[hjp]

Pain about the niggles but rest up, roll it out and bring your best on comp day. Bring on those competition PBs

[Phedder]

Peddler, m interested in ur experiences with I.F. Are you going to log or give a review on you experiences. Sorry if you have already posted

I've been following an Intermittent Fasting/Leangains approach to eating for around 2 years now. There's been quite a few topics pop up on the forums where myself and others have given our opinions/experiences. From a quick search here's a few worth reading, should help give you a pretty good understanding.

The most recent and fairly intense/long Meal Timing debate where IF was discussed extensively - viewtopic.php?f=11&t=15912&hilit=Intermittent+fasting

A few good user accounts in this one - viewtopic.php?f=11&t=15342&hilit=Intermittent+fasting

General discussion on IF - viewtopic.php?f=11&t=11261&hilit=Intermittent+fasting

After reading through those if you've got any specific questions feel free to ask them here, or even revive 1 of those older threads if you want input from some more people.

get a couple of deep tissue massages this week man.

don't stress everything will come right :grin:

I've been attacking my shoulder with a little massage ball I've got and have done 3 contrast showers, seems to be coming right. The sharp pain has now gone to a dull ache, so that's a good sign. I'm actually doing a 10 week 2hr/wk sports massage course at the moment, got it tomorrow morning so If we finish with some time to spare I'll ask the instructor to give it a once over too :pray:

Chin up bro bring on next week you've had the perfect build up so far.

Pain about the niggles but rest up, roll it out and bring your best on comp day. Bring on those competition PBs

Cheers guys, think those niggles just popping up from no where gave me a bit of a surprise, and having such a bad session knocked my confidence a little. Hip's feeling fine now and shoulder's much improved, so I'm actually gonna head in soon to squat again and get a few good singles out with 180kg to get my confidence back. Can't let my last session be the impression I have in my head of 180, if you get what I mean.

Will be awesome to meet you both, and many others. Really looking forward to it

[Phedder]

I think my body's playing smoke and mirrors with me :-s

Squats

lots x bar

5x60kg

3x100kg

3x140kg (LB)

1x160kg (LB)

4x1x180kg (LB)

3x140kg (LB)

Got my confidence back :grin: Hips and back felt fantastic today, every squat was in the perfect groove. I can't remember the last time I felt that great during warm ups. After the 1st 180 I was contemplating the 200, felt that good but decided against it. Instead I did another 3 singles at 180, all felt great and now I'm very confident of it as my opener. On the 3rd rep I tightened my belt (TB) but it didn't feel like I could get enough air in, 4th rep loosened it off again and it felt much better.

Hang Cleans

3x3x60kg

Neutral grip chin ups

5

7

6

5

D grip Pulldowns

4x10x120

Face Pulls

3x12x60

SS

Alternating Dumbbell curls

3x20x18kg

Bench

10xbar

Shoulder didn't bother me at all during the session, except at the end where I tried the bar for bench. Could only very slightly feel the twinge at about half way down when lowering the bar, press felt fine. If all feels okay on Wednesday I'll likely do 5x5x50% for Bench and squats, and a 3x3@60% for deads, then rest up until Sunday.

[red machine]

give it death mate! looking forward to seeing 200+ fly up in the the squat, pay day brah! enjoy!

[Phedder]

give it death mate! looking forward to seeing 200+ fly up in the the squat, pay day brah! enjoy!

Cheers red, been a long time coming!

Last training session today

Weigh in: 103.0kg

Squats

lots x bar

5x60kg

3x5x100kg

1x140kg (super loose belt)

10x60kg

Bench

lots x bar

3x5x60kg

1x80kg

1x100kg - Felt great, just making sure my shoulder wouldn't bother me.

Deads

lots x bar

5x60kg

3x100kg

2x3x140kg

1x170kg (LB)

Face Pulls

3x15x110 - Used a different cable station, this one is way lighter/easier! I used to be semi impressed with some peoples numbers on it, not any more :pfft:

[teamfatboy]

Wow, journal makes for a motivating read... hadn't been checking in for a bit.

Shame about the shoulder, but like the others have said, who knows what'll happen on the day.

I'll be around most of the sessions, not lifting 'til late Sunday, so I'll def be watching your session in the morning - white lights, mate.

[Phedder]

Thanks TFB. Shoulder felt better today, handled 100kg alright. It's not bothering me in any lifting positions at least, still a bit of a twinge when I put it into extreme positions but that's easy enough to avoid

Barring a freak accident, I'll definitely be watching you lift in the arvo too. White lights for all, hopefully :nod:

[Ronin]

Face Pulls

3x15x110 - Used a different cable station, this one is way lighter/easier! I used to be semi impressed with some peoples numbers on it, not any more :pfft:

Haha, let me guess, that was the double cable station? Extra pulley = good for the ego :grin:

[Old Bull]

Hey Phedder good luck on the weekend mate, we have our own Team Doctor that competes, if we get a chance might get him to look at it.

see you in couple of days :clap:

[bar-belle]

All the best at Nats mate..from the crew at CBC ...may your lights be white!

[Phedder]

2012 NZPF Nationals

After downing 40 pieces of sushi for dinner the night before, I weighed in at 101.8kg :shock: Packed plenty of food for the day so all good.

After watching the previous two days lifting and seeing how strict the judges were being I kept my openers conservative to ensure making a total.

Squats - Belt, Knee sleeves, wrist wraps.

180kg -www - equal comp PB

192.5kg - www - 12.5kg comp PB

202.5kg - www - 22.5kg comp PB

Bench - Wrist wraps

110kg -www - equal comp PB

115kg - www - 5kg comp PB

120kg - rrr

Deadlifts - Belt

220kg - www

240kg - www - 5kg comp PB

250kg - rwr

Total 557.5kg, 32.5kg comp PB and 2nd place Junior 105s.

My warm up for squats was a bit rushed, only managed a 160 before getting on the platform, and that didn't feel fantastic, wanted to go to 170 but no time. Sank all my squats rock bottom to ensure depth, problem is when I do that I tend to lose back positioning a bit and it adds the good morning element to my squat. Not too bad on the 180 and 192.5, but terrible on the 202.5. Still happy to join to 200 club, but wish I went for 205 to join the 2xbw club too Will smash that mark next comp, so no worries.

Bench was feeling pretty good, my opener of 110 absolutely flew up. 115 was a bit slower but still no drama. The lift off for my 120 was terrible, he yanked it up and I lost a bit of my tightness, felt okay coming down and then when I went to drive it off the chest I flared my elbows straight away and it went towards my head. Strength is there but I definitely wasn't focused enough, will fall with ease next comp.

Deadlifts were pretty good, felt great considering the minor back strain from squats. I entered my opener as 220, but it came up as 190 on the screen in the warm up room, after I just speed repped 200 for my final warm up :roll: Went up to the table to get it changed back to 220 and was met with some concern over me opening too high Smashed it and it flew up, best 220 I've ever done. 240 next and that came up quite well too, reasonably smooth and left me confident for a 250. I got slightly out of position which lead to a bit of stiff legging, a damn long grind and some jack hammering but I locked it out eventually, and got red lighted 2 to 1 for hitching. Proud that I stuck with it and got it there, will nail this and plenty more next time.

I want to give a big thanks to HJP for running my cards on bench and deads, and the little bits of advice and encouragement. Helped a lot bro and I really appreciate it :nod:

Was a great weekend of lifting, and awesome to finally meet so many people, MT, Drizzt, TFB, OB, Hjp and the rest of the Powerhouse team, great bunch of lifters with an awesome supportive family feel, all in there behind each other. Met Beastbuilder and Viking Power, Gym rat too, and so many others. One of the things I love about powerlifting is how friendly and helpful everyone is, good bunch of people.

Thanks to my girlfriend also for taking videos, she enjoyed watching and is looking to give a novice comp a go sometime. I'll have the vid up later tonight hopefully, just have to get the cord off my flatmate who's camera I borrowed.

Video:

Not happy with my squat tech at all, even my warm ups were getting thrown forward a bit. Hopefully the Sheiko squats in my next template will help fix that.

[Monarchking]

Good job Phed. i would have had more of a chat to you if I realised I was sitting next to you and your mrs lol.

how come you just wore knee sleeves not wraps?

[M.T]

40 pieces of sushi :shifty:

As I said on FB a good hitout for the P train very impressive 1st Nats massive gains and no slowing down.

[Gym rat]

Nice to meet dude and good job on your lifts

[OnlyHuman]

:clap: :clap: :clap:

[AZIDE]

.

[hjp]

Great to meet you bro! Great meet, some very good results there, making great progress. No problem running the cards, PLing is all about helping each other out. Individual sport but such a huge team dynamic. Looking forward to seeing you progress the rest of this year an beyond!

[Phedder]

Good job Phed. i would have had more of a chat to you if I realised I was sitting next to you and your mrs lol.

how come you just wore knee sleeves not wraps?

Yeah was surprised when you stood up to leave, was just like 'Oh! Hey!' haha.

I wore sleeves because that's part the classic division in NZPF. This was an equipped competition so lifting classic didn't mean anything, but its how I train and plan to continue competing so why change anything? I was tempted to try wraps for the comp, but figured it'd give a false indication of my gains.

40 pieces of sushi :shifty:

As I said on FB a good hitout for the P train very impressive 1st Nats massive gains and no slowing down.

Carb loading Kept another 10 to smash after weigh in. No slowing down, bring up the weaknesses and hopefully get that 600 total next time!

Nice to meet dude and good job on your lifts

:clap: :clap: :clap:

Cheers guys, nice to meet you too GR.

":3ltk53vr]me and my bro went and watched sat evening for a bit but didnt on sunday, so missed your lifts..still too fucked from sat night. think i saw you with your missus watching on sat though? strong squat, must be pretty pleased with that

Yep that would have been me, pretty sure I spotted you too, stubbies and barefoot right Pleased with the squat # wise, but tech was way off and felt I had more in me too.

Great to meet you bro! Great meet, some very good results there, making great progress. No problem running the cards, PLing is all about helping each other out. Individual sport but such a huge team dynamic. Looking forward to seeing you progress the rest of this year an beyond!

Likewise bro :nod: Was great to see how you and the CDs team all conducted yourselves, a true family unit and it shows on and off the platform :nod:

Video's processing now, will have it up shortly.