NZ's most Aesthetic Powerlifter

[thatwaslight]

have to agree with tom about maxing out, its very taxing to do it every week the most i would do is a heavy triple and max maybe every 3-4 weeks being the min time inbetween.

Good to see that bw going up bro! donut diet FTW! lol

[trainlikeafreak]

are you training back twice a week atm? this seems like a good idea doing a power day and a contraction day. why didnt i think of this??????? lol

[soundsgood]

are you training back twice a week atm? this seems like a good idea doing a power day and a contraction day. why didnt i think of this??????? lol

Yeah man back training twice a week. Bringing up those weak points

[soundsgood]

Today was supposed to be Arms but I have little motivation to train arms at the moment. Felt like training quads instead

Took a sample serve of Hemo Rage for the first time today. The beta alanine gave me the tingles which was a good sign.

Warmed up with a few sets of single leg extensions and bodyweight lunges then got in the squat rack.

Warmed up with sets with just the bar, 60kg and 140kg.

Added belt and did one last warmup set at 225kg

Added wraps and banged out 3 sets of 3 @ 265kg

Felt great almost easy. Depth was bang on every rep. I have a good feeling about knocking over a 300kg squat in the powerlifting comp in 3 weeks.

The wraps were on perfect today too. Not too loose and just tight enough to give me a good bounce and not cut off the circulation to my calves too badly. They still looked ridiculously vascular after each set with veins popping out everywhere but at least my feet didn't go numb like they sometimes do.

Followed up with 4 sets of 18-21 leg extension at full stack

3 sets of 12 parallel leg press machine at full stack

3 sets of 12 walking lunges w 100lb DB in each hand.

Will be interesting to see if I get doms from such low reps. Usually only get it from higher reps.

[Shutupandsquat]

I always seem to miss your arm trainings haha.

over 300?! :shock: OH LAWDDDYYY

[Gym rat]

Over 300kg squat holly fark :shock: video please

[soundsgood]

Cheers guys. Still havent managed to beat my 290 PB (haven't attempted either). Will post up vids of all my lifts at the comp.

Yesterday was Arm training. Woohoo :roll:

Started with Biceps

Standing Alternating DB Biceps curl. Started with the 40lb DBs, doing sets of 10 each arm, and worked up to 2 sets with the 70lb DBs which I only did 8 and then 6 reps each arm.

Loaded a Barbell to 70kg and did 4 sets of 12 standing bicep curls. Slight swing but loaded up the biceps as much as poss.

Then I did 3 sets of 12 seated hammer curls w the 75lb DBs

Followed by 3 sets of seated DB curls to the side w the 40lb DBs to failure.

Moved onto Triceps.

Warmed up on close grip bench w sets at 60kg and 100kg. Used 140kg for working sets.

Did 3 sets of 6 reps w dropset back to 100 kg then 60kg to failure on last set.

DB skullcrushers next. 4 sets of 10 w the 60lb DBs. Really had to push to get the last few reps out.

Finished on 3 sets of max reps on rope pull down w moderate weight. Rest paused several times on the last set to eek out as many reps as poss.

Arms were completely blown out by now. Went and picked up my son from school. Went down the park and was pushing him on the swing when my right forearm cramped up big time. Was pretty painful and obviously a result of the intense session just before. Felt pretty useless but could only kick a ball around for the rest of the afternoon. Those awkward moments when your training gets in the way of being a dad

[testtubebaby]

if u try to DL your max every workout then you wont progress as fast...

deadlift...sometimes less is best. Look at Westside for example...maybe pull a deadlift every 2nd week

[soundsgood]

Yeah those cycles look good but unfortunately I don't have the luxury of time bro. 3 lift comp is in 3 weeks time.

And it's a bit misleading to say I try pull my 1RM every week. One week was to test where I was at after cutting for BB comps for 20 weeks and then the next week was supposed to be for 3 reps but didn't have it in me.

[soundsgood]

Monday was Contraction Back and Hammies day

Started with Widegrip Lat Pulldowns.

I was bringing the bar a lot lower than normal, almost to the belly button, just as the triceps started to come in. Only used 3/4 stack but used full slow contraction on every rep. 5 sets of 12 reps later I was done.

Moved onto seated Cable rows. Again they were contracted and higher on the chest squeezing every rep. Used 3/4 stack and did 5 sets of 12-15 reps.

Next was Bent over rows with Hammer strength machine. Only loaded 2 plates on as opposed to the normal 5+. Slow, contraction squeezed as per before. 4 sets of 12 - 15. Done

Using the same machine I did stiffleg deadlifts. Only 3 plates. Slow and deliberate using perfect form. 4 sets of 12 - 16.

Seated Ham curl next. Used about 3/4 stack and squeezed out 4 sets of 12 reps dropped down a pin or 2 on the last set so I could keep the reps high.

Finished on leg press with feet right up the top and to the edges of the plate. Only 2pps but I find if I go any higher my quads take over. Did 3 sets of 21 and I was done.

[soundsgood]

Today was Chest

Had a big day working in the sun today and had a sore throat and bit of a headache. Was only feeling about 6/10 when I went in but I had talked up my 200kg bench attempt so I had to give it a crack anyway.

Warmed up with sets at 60kg, 100kg and 140kg then loaded the bench up. Ended up with 445lb which is 202kg.

Got on the bench and got a liftoff. Straight away I knew my setup was off cos my feet weren't loaded and I was favouring my left arm. I brought the weight down, touched the chest and went to drive but I got nothing from my legs. The chest popped up the barbell 6 inches but then I was stuck in no mans land and the bar wasn't going anywhere. After a few seconds I called spot and had to rack. Straight away I dropped back to 4pps and popped out a single so it wasn't a wasted exercise.

With less than 3 weeks till comp I won't get another chance at a big bench do I'll just pray Im feeling good on the day and can hit the 200.

Dropped back next set to 165kg and banged out 6 spotless reps.

Last set on the bench I did 140 x 10 dropset to 100 x 10 dropset to 60 x 10 rest pause 60 x 5 more.

Chest had swelled up and I almost looked like IDW for a second :grin:

We got a brand new decline bench so we did decline DB press next. 3 sets of 15 - 18 reps with 100lb DBs

Incline DB press next. Used the adjustable DBs and loaded them up to 60kg. We have new clamps for them so they hopefully won't come apart above my head like the old clamps did :shifty:

Did a couple of sets of 8 - 10 reps then last set went down to 100lb DBs and did about 15 reps with a dropset to 50lb DBs which I just repped out.

All the boys had a huge chest pump so we titty bounced to LMFAO sexy and I know it (no homo) :pfft:

Did a set of DB flies and then had to gap it.

I have been smashing the calories but it feels like the more I put in the more is coming out. Weight is not budging. Might be about time I start a creatine cycle. I don't really like the bloat so only use it a couple of months a year but I think it might get me out of this plateau.

[I Declare War]

Chest had swelled up and I almost looked like IDW for a second :grin:

Cheeky bugger! hahaha

Nice training, too bad about the 202kg miss. Get that setup right and you'll hammer it next time!

Good idea with the Creatine also, I started loading up on that again also a couple of days ago. Damn tight pumps during my workout today... felt good.

[HarryB]

Chest had swelled up and I almost looked like IDW for a second :grin:

Cheeky bugger! hahaha

Nice training, too bad about the 202kg miss. Get that setup right and you'll hammer it next time!

Good idea with the Creatine also, I started loading up on that again also a couple of days ago. Damn tight pumps during my workout today... felt good.

202... see I take a fricking holiday and come back to this!!! Good work SG!

[soundsgood]

Lol cheers guys

Today was Quads

Warmed up in the squat rack with sets @ bar, 60kg, 100kg, added belt then sets at 180kg and 220kg.

Thought I would go for a big double. Loaded up 290kg and put on knee wraps.

Walked out the weight and sank into it nice and deep. Blasted back up without to much problem but when I got to the top the wrap on my right knee flipped over at the top. It put me off so I racked and just had to take the single. It still bodes well for a 300+ on comp day though. Although i didnt film it im confident There was no issue with depth.

Dropped back to 235kg and did a set of 8 (which I filmed for the strongest bb challenge). Most of the reps were fine although height drifted up a bit in the last couple.

Dropped back to 180kg and did a nice slow contracted set of 15 to finish off my squats.

Moved onto the leg extension machine and did about 6-7 sets of full stack between 15-20 reps.

Got talking to my TP about bulking diets. Although I am consuming my 5000 cals/day I am still not putting on weight. In fact I was down to 112kg today FML. He is on 8000 cal/day. I am not sure how I am going to manage it but I am going to have to up my cals more in line with his and see how I go.

I am thinking of doing a 3 week recomp cutting diet after the powerlifting comp (be shredded for new years lol) and start bulking again from there.

Anyway we got a brand new seated calf raise machine this week do I finished on 7 or 8 sets of 20 reps at about half stack. That made my calves burn and maybe get them to finally grow

[M.T]

Don't forgot to lockout your knees before and after all you attempts depth looks like you don't have an issue there. Got pulled up on lockout on my opener :clubbed:

[internet warrior]

Lol cheers guys

Today was Quads

Warmed up in the squat rack with sets @ bar, 60kg, 100kg, added belt then sets at 180kg and 220kg.

Thought I would go for a big double. Loaded up 290kg and put on knee wraps.

Walked out the weight and sank into it nice and deep. Blasted back up without to much problem but when I got to the top the wrap on my right knee flipped over at the top. It put me off so I racked and just had to take the single. It still bodes well for a 300+ on comp day though. Although i didnt film it im confident There was no issue with depth.

Dropped back to 235kg and did a set of 8 (which I filmed for the strongest bb challenge). Most of the reps were fine although height drifted up a bit in the last couple.

Dropped back to 180kg and did a nice slow contracted set of 15 to finish off my squats.

Moved onto the leg extension machine and did about 6-7 sets of full stack between 15-20 reps.

Got talking to my TP about bulking diets. Although I am consuming my 5000 cals/day I am still not putting on weight. In fact I was down to 112kg today FML. He is on 8000 cal/day. I am not sure how I am going to manage it but I am going to have to up my cals more in line with his and see how I go.

I am thinking of doing a 3 week recomp cutting diet after the powerlifting comp (be shredded for new years lol) and start bulking again from there.

Anyway we got a brand new seated calf raise machine this week do I finished on 7 or 8 sets of 20 reps at about half stack. That made my calves burn and maybe get them to finally grow

LOL - how is Jake managing this? I've heard that adding generous servings of olive oil is really good for upping cals - what are your thoughts on this?

Some seriously strong squats mate

[soundsgood]

Don't forgot to lockout your knees before and after all you attempts depth looks like you don't have an issue there. Got pulled up on lockout on my opener :clubbed:

Good call bro. Would hate to do all the hard work only to be denied the lift cos you didn't lock out before or after the lift :doh:

LOL - how is Jake managing this? I've heard that adding generous servings of olive oil is really good for upping cals - what are your thoughts on this?

Some seriously strong squats mate

Cheers mate.

Jake has already put on around 3kg in the 5 days or so he's been eating 8k/cal per day. Looking crazy full and still vascular. Seems to be going well at this stage but I'm sure he's going to hit a wall at some stage and be over the constant eating lol. But he's crazy commited and now hes a sponsored athlete he has to be accountable to someone else and bring the results. Its an interesting experiment and one I'm watching very closely.

Olive oil and Peanut butter is the easiest way to get those calories up. I don't see a problem with using them at all. Those are my 2 main fat sources. \:D/

[soundsgood]

Yesterday was another rest day.

Today was Heavy Back

Went in about lunch time and had done a Bluto and only had shakes with oats all day up to that point.

Tried a sample of Phenorex before I went up. Gave me a bit of a buzz and focus on the way to the gym. I had Avicii pumping in the car on the way to get me motivated for some big lifts.

Warmed up with a couple of sets of Widegrip pullups then moved into the Deadlift area.

Warmed up my deads with sets with an empty bar, 60kg, 100kg, 140kg and 180kg.

Loaded up 265kg, added belt and chalk and started to amp up.

Even had 'I am a champion' blaring through my headphones to physc me up to the max.

As the clip was peaking I went down to the bar, gripped and pulled the bar as hard as I could. The bar popped off the ground then just as I started to drive with my legs my right forearm tweaked. God it was painful. Dropped the weight and assessed my arm. It was just pulled not torn thank goodness but that spelt the end of deadlifts

Thought it wise not to aggravate it with any other pulling exercises so I just went and did 10 sets on the new calf raise machine at full stack and talked crap to the gym owner.

After half an hour or so, forearm wasnt as sore so did a couple of high rep DB shoulder press w 80lb DBs. Started to get sore again so took a couple of Panadol and left.

I'm hoping it will heal up real quick, bit of ice and rest should do the trick.

[I Declare War]

Damn! Good that you called Deads quits there and then. Good luck with the recovery.

I wonder what set it off... were you using an alternating grip or double overhand?

[soundsgood]

Warmed up using double overhand then alternate grip on 265. My forearms were really pumped before I pulled so I should have known better. I wonder if it was the new pre workout that made them Over pumped? :-s

I went in again this afternoon to try train delts and traps.

Warmed up my shoulders and arms with light DB exercises and stretches then decided to start on Seated Barbell shoulder press. I hardly ever do these, I prefer DBs as I rarely use a spotter on shoulders day.

Warmed up with sets using empty bar, 60kg then loaded 102.5kg. Did a set of 8 down to the chest then full lockout. Came back down for the 9th but didn't have it in me and no spotter do stood up and push pressed the weight back up and racked it. Dropped weight back to 90kg and did 3 sets of 12/10/8.

Standing side DB raises next. 3 sets of 12 strict reps w 40lb DBs

Front Plate raises were up next. did 3 sets of 21 w 45lb plate

Finished delts w behind neck shoulder press in smith machine superset w face pulls in the cables. 3 sets of Moderate weight for both.

Right shoulder, bicep and forearm were all pretty sore by now. Maybe I just slept on it funny?

Only exercise for Traps was DB shrugs. Used the 100lb DBs and did 4 sets of 20 shrugs. DB to the sides and for the first time EVER I rolled my shoulders. 10 forward circles and 10 backward circles. I have always done them straight up cos I've always been told rolling can damage your rotor cuff. I have been questioning Alot of traditional rules lately so thought id try it. It definitely felt like it worked by traps better than normal so it should be okay. It's not like I'm shrugging a barbell with 300kg on it. It should be safe. Thoughts?

[tomsammce]

my upper traps get really sore from deadlifts and other back exercises... do u do additional upper trap work on shoulder day always bro?

[I Declare War]

Only exercise for Traps was DB shrugs. Used the 100lb DBs and did 4 sets of 20 shrugs. DB to the sides and for the first time EVER I rolled my shoulders. 10 forward circles and 10 backward circles. I have always done them straight up cos I've always been told rolling can damage your rotor cuff. I have been questioning Alot of traditional rules lately so thought id try it. It definitely felt like it worked by traps better than normal so it should be okay. It's not like I'm shrugging a barbell with 300kg on it. It should be safe. Thoughts?

I roll my DB shrugs as well. From my experience it does work the traps better. The key is to not get too greedy with the weight. As soon as you go too heavy or do too many reps you might as well not be rolling. As long as you're in control of the whole movement it's okay. If ya go into the fatigue zone and do shitty reps that's when you start grinding away at your joints...

[soundsgood]

my upper traps get really sore from deadlifts and other back exercises... do u do additional upper trap work on shoulder day always bro?

They used to but I feel they aren't really developing as fast any more so I always tack on a few shrugs after delts these days.

Only exercise for Traps was DB shrugs. Used the 100lb DBs and did 4 sets of 20 shrugs. DB to the sides and for the first time EVER I rolled my shoulders. 10 forward circles and 10 backward circles. I have always done them straight up cos I've always been told rolling can damage your rotor cuff. I have been questioning Alot of traditional rules lately so thought id try it. It definitely felt like it worked by traps better than normal so it should be okay. It's not like I'm shrugging a barbell with 300kg on it. It should be safe. Thoughts?

I roll my DB shrugs as well. From my experience it does work the traps better. The key is to not get too greedy with the weight. As soon as you go too heavy or do too many reps you might as well not be rolling. As long as you're in control of the whole movement it's okay. If ya go into the fatigue zone and do shitty reps that's when you start grinding away at your joints...

Good point bro. It's definitely a form Exercise. I used to shrugs 7pps for 5 reps with half an inch ROM lol. Was not beneficial so dropped the weight right back and mainly use DBs now.

[thatwaslight]

imo for upper traps its weight first, rom second, i have developed an decent set of traps from just using heavy weight and squeezing whatever rom i can and it def worked (we are all diff of course) i never do shrugs anymore they just get thrashed from racks (better anyway imo)

[Android]

imo for upper traps its weight first, rom second, i have developed an decent set of traps from just using heavy weight and squeezing whatever rom i can and it def worked (we are all diff of course) i never do shrugs anymore they just get thrashed from racks (better anyway imo)

no doubt your traps look great mate!

How much of that do you think is from having a higher insertion point? or was it a muscle group that you always liked and trained hard out from an early age?

I can do either heavy (8pps) or light (2pps) and walk away feeling like I've done a good workout.

I would pick variance for better growth of any muscle group personally...that coming from someone who has spent the last 6 months in the higher rep range I know LOL