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NZ's most Aesthetic Powerlifter

soundsgood

By soundsgood
in Workout journals

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HarryB Veteran member

HarryB

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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. :)

+1 SG... good long term goal setting always puts you ahead of the game.

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soundsgood Veteran member

soundsgood

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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.

The approach makes sense to me, don't know why I didn't think of it earlier. Will let you know if I run into any dramas during my programme. Thanks for the help.

whats a typical days eating plan for you?

Meal 1: 4 x vogels toast, peanut butter, banana

3 x serving muesli or cup of oats, tub yoghurt, banana, berries

Double Protein Shake

Meal 2: 250g Chicken Breast (cooked weight), 300g Kumara, cup beans

Meal 3: 250g Chicken Breast (cooked weight), 300g Kumara, cup beans

Meal 4: 250g Chicken Breast (cooked weight), 300g Kumara, cup beans

Meal 5: (Pre WO) 6 whole eggs, 6 egg whites on 4 piece vogels toast, 3 kiwifruit

Meal 6: (Post WO) Double Protein Shake, + Large Tank Fruit Smoothie

Meal 7: 300g Chicken, Steak or Lamb + 300g Kumara or potato + cup mixed veges

Meal 8: Double Protein Shake

+ Protein/carb bar in afternoon if needed. Cheat meals x 2 or 3 / week

To be honest, I almost miss my 3000 calorie cutting diet, the constant eating gets old real quick :doh:

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. :)

+1 SG... good long term goal setting always puts you ahead of the game.

If you want to be the best, you have to be prepared better than everyone else. Getting a team together to guide me through the offseason and into next years comps. No more just winging it and doing it myself (except from the great help you and Android gave me). Makes you accountable to other people which keeps you honest. :nod:

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soundsgood Veteran member

soundsgood

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Was due to start my programme today but I nailed my knee at work this afternoon and squats were off the menu so I decided to have a Chest train instead (It is Monday after all :pfft: )

Warmed up on the bench at sets of 60, 100 and 140kg

Attempted 5 sets of 5 reps with 165kg

1st set managed 5 comfortably

2nd set grinded out 5

3rd set bar was getting sticky with sweat only managed 3, had to rerack

4th set only managed 4

5th set, ground out 4

So that was a fail. Im sure it would be different with a spotter, but Im a big fan of benching with no spotter. Then I know its really 'All me' lol

Finished with a slow paused set of 15 @ 100kg

Moved onto Incline DB press. Used the 100lb DBs and did 5 sets of 12 - 15 reps short rest break in between

Finished on DB flies. Used the 50lb DBs and got a big wide stretch. Did 5 sets of 12. Chest = smoked

I have a big red 4XL shirt that was given to me when I was dieting. Its nickname is 'The Sack'. It hung off me pre comp. Im starting to fill it out. The goal is to make it fit snug. Im getting there, especially after sessions like today when chest gets pumped to the max. Wish I got a pic in it before the comp :doh:

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I Declare War Veteran member

I Declare War

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i know that bulking feel bro, brb vomiting up my nandos in the car park.

lol I was dry reaching trying to get those mashed potatoes down from my KFC meal. we're crazy eh

WHY DO WE DO IT IDW!? WHY!??? LOL

time to start a support group brah, maybe we can find out. hahaha

oh well off to bed... might see you on here at 2am when I have my next snack. :D

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Optimass Veteran member

Optimass

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Belt and wraps for squats, high or low bar doesn't matter as long as you hit depth.

Straps for deadlifts are fine, otherwise Harry would be fucked too! It is a 'bodybuilding' comp lol

Bench is touch and go, unpaused?

So pretty casual, gym lift style.

So we got the Dolans, Harry, MZ and me so far. Thats enough to make a thread opening to the public. Sorry, no masters category either big H :pfft:

straps and deads ... its a state of mind. Have had 2 broken wrists and a full reconstruction of my right hand - can still pop 280kg no straps despite mild arthritis ... sounds like a les mills or Jetts affiliated lift then? :P :pfft: -- besdies can you imagine the shit Steak would give you doing Dls with straps up at CBC :pfft:

No straps may even out the overall numbers based on your genetic quad mutation SG ... 270kg for 2 :shock: ... I feel somewhat inadequate now :lol:

This powerlifting split is all new to me, so input from guys who have run it is most welcome.

Great to see another cross over journal - PL has definately benefited me - will be good to match up at the CBC if you make it next year bro. Suspect you'd be a hard one to best under wilks based on your current progress - great lifting :clap:

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I Declare War Veteran member

I Declare War

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This NZBB bodybuilding comp... I don't like how it's turning into a powerlifting strength show!!!

How about we do something like:

Bench Press

100kg - person who can do the most reps wins (need to touch chest and 95% of the way up to lockout.)

Squat

120kg - person who can do the most reps wins (need to go below parallel)

Deadlift

140kg - person who can do the most reps wins (need to touch floor between every rep)

Seems like a better bodybuilder's competition...

I reckon we could get heaps of fellas here involved... lifts attainable for most on here and it'd be a fun challenge!

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trainlikeafreak Senior member

trainlikeafreak

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This NZBB bodybuilding comp... I don't like how it's turning into a powerlifting strength show!!!

How about we do something like:

Bench Press

100kg - person who can do the most reps wins (need to touch chest and 95% of the way up to lockout.)

Squat

120kg - person who can do the most reps wins (need to go below parallel)

Deadlift

140kg - person who can do the most reps wins (need to touch floor between every rep)

Seems like a better bodybuilder's competition...

I reckon we could get heaps of fellas here involved... lifts attainable for most on here and it'd be a fun challenge!

good idea

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I Declare War Veteran member

I Declare War

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yeah agree with IDW, I thought we'd be doing 12 rep sets LOL

Is there a Natural division \:D/

Android, "the great natural"!

Maybe we could do the lifts as a multiple of bodyweight.

Bench 1xBodyweight

Squats 1.5xBodyweight

Deadlifts 2xBodyweight

That way all the undercover guys wont feel bad for competing in a "natural" division. lol

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HarryB Veteran member

HarryB

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yeah agree with IDW, I thought we'd be doing 12 rep sets LOL

Is there a Natural division \:D/

Android, "the great natural"!

Maybe we could do the lifts as a multiple of bodyweight.

Bench 1xBodyweight

Squats 1.5xBodyweight

Deadlifts 2xBodyweight

That way all the undercover guys wont feel bad for competing in a "natural" division. lol

I thought the idea was to test strength. I don't mind if I am disadvantaged by bw but hey I don't want to do 20+ reps sets either.

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I Declare War Veteran member

I Declare War

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yeah agree with IDW, I thought we'd be doing 12 rep sets LOL

Is there a Natural division \:D/

Android, "the great natural"!

Maybe we could do the lifts as a multiple of bodyweight.

Bench 1xBodyweight

Squats 1.5xBodyweight

Deadlifts 2xBodyweight

That way all the undercover guys wont feel bad for competing in a "natural" division. lol

I thought the idea was to test strength. I don't mind if I am disadvantaged by bw but hey I don't want to do 20+ reps sets either.

Could split the comp into two or three sections, for you and SG...

Advanced Elite Bodybuilder lol

Bench 140kg

Squat 180kg

Deadlift 220kg

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HarryB Veteran member

HarryB

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Android, "the great natural"!

Maybe we could do the lifts as a multiple of bodyweight.

Bench 1xBodyweight

Squats 1.5xBodyweight

Deadlifts 2xBodyweight

That way all the undercover guys wont feel bad for competing in a "natural" division. lol

I thought the idea was to test strength. I don't mind if I am disadvantaged by bw but hey I don't want to do 20+ reps sets either.

Could split the comp into two or three sections, for you and SG...

Advanced Elite Bodybuilder lol

Bench 140kg

Squat 180kg

Deadlift 220kg

Hey hey hey don't lump me in with that monster!!! But yeah cept make the deadlift and squat both 220 and maybe move the bench up to 160. I will do a (spotted) single at each and be done with it!

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soundsgood Veteran member

soundsgood

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Deadlifted with Big Dan Rudolph last night. Same height as me but around 20kg heavy. Made me feel a bit small lol.

No straps. Used chalk. Got up to 6 plates, up to knees but lost grip and had to dump it. Dan smoked it then went for 7 plates. (308kg)

Also got up to his knees but our bars at Flex aren't really designed to take that much weight and it twisted and he had to dump it too. Looks very strong, the 5pps barbell rows were mindblowing, will do some damage at the NI champs in 2 weeks time!

We worked on my bench technique too. A wider foot placement have me a better arch with my butt still on the bench.

It paid off today as I did a bench session.

After my first attempt at 8 rep challenge (156kg x 9), was a bit easy but just wanted to get something on the board. Should have gone 165kg - (will try next week)

Then i went for a big single

Hello 197kg bench

200kg is so close I can smell it. Its on the cards for next week :)

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