NZ's most Aesthetic Powerlifter

[Shutupandsquat]

No weight classes. There'll be an overall and a power to weight ratio.

SO RELIEVED WE CAN USE STRAPS! HAHA.

I want a 110kg bench, 210kg squat and a 200kg deadlift. But I'm scared about the deadlift, I've never even done 180.

So I'm hoping for like a 520 total. Which is like just over 8 times my bodyweight. Still think Pete's total will be like 10 times his bodyweight hahaha

And Harry; if there's any age sympathy, I want it too! hahaha

[soundsgood]

Your Deadlift will likely blow everyone else away Mike so if you have to squat high bar, it will give everyone else a chance :grin

You forget that you will have me by 40kg on the bench as well lol. If my thumb is alright to squat low bar it should be interesting, I will hopefully be close to that elusive 800kg mark as well.

Awesome bro, would be good to see you crack the 800 at under 10%, I will probably be a little higher by then, not by much though :shifty:

Out oh interest what are you deadlifting these days?

Harry, age will be taken into consideration, you've had way longer to prepare than most of us so you start with a -20kg handicap :pfft:

Looking forward to seeing what the Dolans can bring. Power/weight ratio is ridiculous with you guys. Might have to come up with a ROM handicap too :pfft:

And no weight classes Android. But Wilks will even things out a bit. Adding 70kg to your deadlift in 7 weeks would be farken impressive. Hey I'll be up at les mills in the city on Saturday early arvo if you're up for a train? If you're around IDW would love to catch up?

[Android]

Yeah am sure I can make it just txt me an hour or two ahead of time...dare I ask what u wanna train?

[Mike Zero]

Awesome bro, would be good to see you crack the 800 at under 10%, I will probably be a little higher by then, not by much though :shifty:

Out oh interest what are you deadlifting these days?

I wish I could be fat again but I have to drop 5kgs (long story). I have no idea how that will affect my strength so 800 could be completely unrealistic. Would be 6-8% bodyfat after dropping that weight.

Not sure mate, haven't maxed since I hit that 320 earlier in the year. I never go heavy/near failure in training deads, always focus on speed, volume & fairly short rest (for deadlifting anyway, a bit under 2mins normally). I'm pretty sure I am stronger than I was then, so take that for what you will. 330-340 would be nice.

[I Declare War]

SG - That's a rest day according to my schedule but maybe I can re-schedule... keen to meet up with u as well... better find out what my mrs got planned that day first tho before i confirm (yea im a bit whipped lol)

Yeah am sure I can make it just txt me an hour or two ahead of time...dare I ask what u wanna train?

I bet it'll be legs. haha

[thatwaslight]

would love to see steve orton in on this bbing comp, have seen him bench 180 for 12 clean as f*ck reps and that was ages ago dont know what his other lifts are like

[trainlikeafreak]

Yeah am sure I can make it just txt me an hour or two ahead of time...dare I ask what u wanna train?

lol

[I Declare War]

Hey SG, I'll be in the gym tomorrow arvo doin' Back. Might see you in there.

[soundsgood]

Unfortunately missed IDW and Android up at Les mills on the weekend. The timing was a bit off. Trained chest anyway.

Warmed up on the benches upstairs. Did a single at 180, just missed a 190. It was so humid and sticky upstairs the bar felt like it was covered in jam. Don't know how anyone manages a decent bench session up there.

Came back down a plate and did a couple if sets of 12 @ 140kg then went downstairs.

The DBS at les mills go slot higher than my regular gym, so I picked up the 62kg DBS and inclined pressed then for 10.

I spotted a set of 67kg ones hidden away in the corner so I dragged them out and gave them a go.

Only managed 3 full reps unspotted but that's still the heaviest DB press I've ever done. Fresh I think I could probably mange s full set of 8-10 but I'll have to try again another day.

Did a few more sets of incline db press, flies, dips and various Bicep curls to finish.

Had a fucken massive night on the town, first big one in ages. Came home Sunday and have had no appetite since. Hardly eaten 1800 cal/ day and haven't touched a weight. Gonna hit the gym tonight but not expecting much. Dont know how people can do this every week and maintain there training.

[nate225]

Strong!

And strong hangover by the sounds.... :grin:

[Android]

You would have had to wipe some dust off those 67.5kg dumbbells under the rack. I find them too wide and in my face when I am pressing.

Good reps at 140kg mate, your training partner as big as he is must be getting some good growth keeping up with you! And agreee upstairs is horrible at Les Mills anytime in the heat, it's got those rows of bikes around it just pumping out sweat.

[I Declare War]

You would have had to wipe some dust off those 67.5kg dumbbells under the rack. I find them too wide and in my face when I am pressing.

Good reps at 140kg mate, your training partner as big as he is must be getting some good growth keeping up with you! And agreee upstairs is horrible at Les Mills anytime in the heat, it's got those rows of bikes around it just pumping out sweat.

Oh well! If you get too frustrated with the heat remember there's all those low ceiling beams you can bang your head against!

[HarryB]

Nice work man, STRONG!!!

OH and Android, I just angle the dbs when they feel too long to press conventional style.

[Android]

Nice work man, STRONG!!!

OH and Android, I just angle the dbs when they feel too long to press conventional style.

I feel stupid and inadequate now :shock:

[HarryB]

Nice work man, STRONG!!!

OH and Android, I just angle the dbs when they feel too long to press conventional style.

I feel stupid and inadequate now :shock:

Ha ha ha ha whatever man! You did those 60s with me here I am sure you could get a few out with 67.5s

[soundsgood]

Haha yeah didn't look like the 67.5s had been used in a while. Don't know why, if they were at my gym, Flex, we would be using them every week!

Yep My Training Partners are coming on strong, the rebound has been kind to us all! Our little gym took 2 1sts and 2 2nds at the nationals this year. We want 5 1sts next year! The date for the gym 3 lift comp has been set at Dec 17. That's 6 weeks away. Already we have some good numbers being thrown around including one 70kg guy who deadlifts 225. Im pretty sure ill win overall heaviest lift title but im Gonna have to be on my toes to win on Wilks as well.

Still have absolutely no appetite and struggling to find energy and motivation. Dragged by butt to the gym and trained Triceps.

Tried a sample of Cytosport Monsterpump for the first time. Put in my shaker w water, shook up and boom exploded everywhere lol. Got another sample and held lid on tight this time. It has no beta alanine or 1-3 dim so u don't feel it kick your arse but it definately gives you emery and focus. I like how mild but effective it was.

Anyway started on closegrip bench. Warmed up at 60kg and 100kg. Used 140kg for working sets. Did 3 sets of 10/9/8

Rope pulldown next, 5 sets of 20-12 at ascending weight from quarter to half stack.

DB skull crushers next. 3 sets of 12 w 60lb DBs

Didn't feel like I was done so decided to hit shoulders too.

DB shoulder press to start. Warmed up w sets at 50lb and 70lb. Used 100lb DBS for working sets. Did 3 sets of 14/12/12 w dropset on last set to 12 @ 50lb. Was quite happy with that seeing as I had already smashed tris.

Did a few sets of side raises and front raises then I was done.

Weight was 111.5 so dropped a little bit. Hopefully appetite comes back and it'll be hello 115kg end of next week

[soundsgood]

Sat down with my nutritionist yesterday and went over my goals and sorted out where I need to be and what I need to be eating.

After the last 4 weeks post comp of just cruising and eating pretty much whatever I weighed in at 113.2kg and bodyfat was 11% :oops: (I did say I was cruising didnt I lol). Minus a little bit of clothes I would be have roughly 100kg LBM. I would like to increase that to 105kg LBM before I start cutting. My next show is in July. Thats 9 months away. If I give myself 16 weeks to cut for it then I have 20 weeks of lean bulking to acheive my goal. Thats only 1kg of Muscle growth a month. I think thats acheivable. I don't want bodyfat to get out of control either. Ideally I would be sub 10% the whole time, hopefully my bodyfat will drop a bit once Im back on a monitored eating plan.

My maintanence calorie intake is 4800 calories/day. I will run a 500 cal surplus of 5300 calories/day for the first 4 weeks then reassess. Macro spilt of 40P/40C/20F. Thats over 500g protein and 500g carbs a day. Yee haa! Lots of peanut butter and flaxseed oil too.

Because I am focusing on increasing my compound lifts, partly for bragging rights at the powerlifting meet in 6 weeks, and partly because I think its the best way to put on size, I am looking at a 3 day PL split with one assistance day. Cheers Drizzt, Steak & MT for the advice, i have been reading through your journals for ideas how it works. As much as I love squatting, 3 times a week even makes ME a bit queasy just thinking about it lol.

The one thing I really took from talking with my nutro was I need to get away from carb cycling. I tend to load up on carbs on my squat and dead days and go easy on rest days. Muscle growth doesn't come from the performance, it comes from the rest periods. Those times are more important to get the carbs in than any other. He's a smart man with lots of good ideas. Jake Campus is his name. If you are looking for a good Nutritionist in Hamilton, you can't go past him. (Tell him I sent you :jive: )

Anyway did some squatting and benching yesterday.

Popped up a 190kg Bench without to much drama followed up by 3 sets of 140 @ 15/12/12 reps. I think I will start my 5 x 5 at 165kg

And I knocked over a 270kg Squat for 2. 2nd one a bit higher than I would have liked, wraps were digging in (what a pussy lol)

Followed up with 225kg x 9 belt only. I think I will start my 5 x 5 at 240kg

2 days off (sat/sun) then the programme begins.

This powerlifting split is all new to me, so input from guys who have run it is most welcome. This is not an invitation to the mods to move this journal to the strength subforum either :pfft:

[train hard]

goodstuff SG sounds like you have a very good plan and goals your nutro sounds like an on to it guy too go hard with the powerlifting training bro you will crack some big numbers no doubt

[trainlikeafreak]

hey man. good plan. how strict are you going to be? like are you going to be weighing food and counting every cal you eat? etcetcetc

[I Declare War]

Nice update dude... I really like the way you're thinking about nutrition and training and how you're relating it to your goals competing next year. Gonna be applying some of that to my plan/routine as well.

[Android]

Say hi to Jake, prolly won't remember me but he was in the Novice O/80kg class at the Coromandel Classic with me a few years back...end of 2008.

So carb-cycling is out, will follow this prep always good to see what works for others. 5kg of gained muscle, on stage will b hard work and dedication over Xmas and New Years...cold beer, ham, cheesecake...you sure u can do it? :twisted:

yeah give it death!

[Matrix]

Excellent planning and goal setting mate, specific and measurable with deadlines rather than airy fairy targets, just they way it should be.Far too many guys go through a season with no goal setting until its comp time and then its a mad panick to get in shape which rarely works!

Very impressive strength endurance in those higher rep ranges plus heavy low reps sets must be adding to all the size youve got mate, getting hypertrophy in all the fibre types, not just the type 2's , good work, looking forward to seeing you do some damage next year.

[steak]

big eats and big lifts 8)

[soundsgood]

Thanks heaps for your input guys!

goodstuff SG sounds like you have a very good plan and goals your nutro sounds like an on to it guy too go hard with the powerlifting training bro you will crack some big numbers no doubt

Cheers bro. Thats the plan!

hey man. good plan. how strict are you going to be? like are you going to be weighing food and counting every cal you eat? etcetcetc

I won't be anal about it every day, I've been doing this long enough to get a good feel for how much food I get through each day. Its really easy if you eat pretty much the same thing day in day out, and cook your meals the night before or in the morning. Then it doesn't matter how big each meal is, as long as you get through the whole lot by the end of the day.

Nice update dude... I really like the way you're thinking about nutrition and training and how you're relating it to your goals competing next year. Gonna be applying some of that to my plan/routine as well.

It definately pays to look at the big picture. You've set the base, now its time to work on the parts that need work cos its pretty hard to when your cutting for a show.

Say hi to Jake, prolly won't remember me but he was in the Novice O/80kg class at the Coromandel Classic with me a few years back...end of 2008.

So carb-cycling is out, will follow this prep always good to see what works for others. 5kg of gained muscle, on stage will b hard work and dedication over Xmas and New Years...cold beer, ham, cheesecake...you sure u can do it? :twisted:

yeah give it death!

You never forget the guy who won overall at any show you ever do bro. Ever. lol.

BTW Beer, Ham and cheesecake = quality carbs bro :pfft: nah seriously I have factored in several cheatmeals, especially over the xmas / new year period. We'll see how we go :shifty:

Excellent planning and goal setting mate, specific and measurable with deadlines rather than airy fairy targets, just they way it should be.Far too many guys go through a season with no goal setting until its comp time and then its a mad panick to get in shape which rarely works!

Very impressive strength endurance in those higher rep ranges plus heavy low reps sets must be adding to all the size youve got mate, getting hypertrophy in all the fibre types, not just the type 2's , good work, looking forward to seeing you do some damage next year.

Thanks Matrix :grin:

You are spot on, lots of guys go through 8-9 months of the year just going through the motions without a general plan and only worry about it once they start cutting for a show.

The plan was always to make my mark in the open classes this year and challenge for the overall Mr NZ next year. The more prepared I can be, the more realistic that goal will be.

A personal favourite of mine is to go heavy low reps then straight after hit the same exercise with 10-15 reps. Best of both worlds. It seems to be working for me, so will probably return to that style of training after the powerlifting comp.

big eats and big lifts 8)

Big eats = big lifts :grin: well hopefully lol

[M.T]

Interesting re carbs on non training days, this makes me feel MUCH better lol I love my carbs and find it hard to cut them out even for a PL still want to look good but figured whilst running programs may aswell over compensate in the cals dept and worry about the effects after.

Hope the programe goes well for you sing out if you need assist but sounds like your owning the weights anyways.