NZ's most Aesthetic Powerlifter

[Gym rat]

Mean squats bro and nice quad train bet you needed a zimmer frame after that.

[Rookie]

Mean, yeah that's all good! You still made it harder and did your best- that's the thing I found with squats, rather than rack it when you fucked, if you think you got a rep or two left you usually do, well in my case any way.

If you can get 230x6 :shock: next time that would be ideal, but either way bro you did the reverse pyramids well.

Awesome to hear about the holiday rebound :pfft: strength etc. Keen to hear see you bulk and throw some even more insane numbers up :shock:

Yeah I've just started to focus on high bar squats as my staple and think they've crossed over lots to my box squat.

Will just keep chipping away bro, and aim to squat 180x12 sometime in the near future (4yrs+ lol)

[morattigirl]

Didn't get a chance to train @ the mount with TT & Moratti girl either . Next time hey!

I did wonder about you the other day, and if you were still around or not? Sorry to hear about your friend dude and yup next time for sure

[soundsgood]

Today was Chest

Trained nice and early at 9:30am. Had some steak and rice pre workout and smashed back a couple of Monster energy shots fir the caffiene hit. Warmed up on the bench with a few sets at 60kg then 100kg then got into it. No training partner at the moment so no spotter bit no mucking around either.

140 x 8

150 x 6

140 x 8

140 x 6

Moved onto Incline Dumbbell press. We just got new DBS at our gym but unfortunately they only go up to 48kg now :x

18 x 48kg

15 x 48kg

12 x 48kg

12 x 48kg DROPSET 12 x 30kg

Then I did a few sets of incline db flies. I go really wide on these and get an insane stretch. I see some of the weights some guys put in their journals and I'm sure we are doing a different exercise.

No warmup was required as still warm from db presses

3 sets of 12 @ 22kg

Ran over to the pecdeck and did 3 sets of 10 at full stack with minimal delay.

Wanted to do some dips but someone was using bars so did a set of 10 @ 100kg on the seated chest press to keep warm

Parallel bars were free so I jumped on and did 3 sets of dips with legs at about 60' to the bar, as parallel as I could manage.

BW x 32

BW x 21

BW x 21

Finished on 3 sets of 12 on the low cable pull to the center and up with a big squeeze. Always fatigues my chest and have a massive pump afterwards so great finishing exercise for me. Do them nice and slow so only use 12.5kg per side.

Had protein shake, chatted for a bit then jumped on crosstrainer and did 25mins HIIT. Hit 600 calories and jumped off. Knees were swollen and sore. Popped a couple of Anti inflammatorys and kept them up for a couple of hours, should b sweet.

Jumped on the scales and was only 108.5kg. Yesterday must have been only a blip, weight easing back down again \:D/

[samuelNZ]

BW x 32

BW x 21

BW x 21

My god thats some good dippin' :nod:

[tinytraps]

Very strong SG! Sorry to hear about your friend bro life can take some shitty turns sometimes but theres always something good round the corner.

Just out of interest who was the guy you trained with that squated 410?? :shock:

[HarryB]

That's pretty shit news bro! Sorry to hear.

Been reading through your journal and you lift some crazy stuff, especially legs! Very impressive. Oh and I read your comment about incline flyes.... Tsk tsk tsk lol I think we're doing the same exercise just differently.

[soundsgood]

BW x 32

BW x 21

BW x 21

My god thats some good dippin' :nod:

Thanks mate. Usually tie a 30kg DB around my waist but I find it hard to keep my legs parallel when Im doing chest dips if no one holds my legs back so have to go high rep instead.

Very strong SG! Sorry to hear about your friend bro life can take some shitty turns sometimes but theres always something good round the corner.

Just out of interest who was the guy you trained with that squated 410?? :shock:

Thanks TT, life is harsh sometimes aye.

Anyways, my mate who Squatted 410 in comp is Big Dan Macri. He was only 18 when he did it (at the world powerlifting champs 3 years ago), he was suited suited but f*ck me, what a lift aye!

Here he is squatting a couple of weeks ago..... humbling :doh:

300kg x 6

And here he is doing what he trains for - Strongman

430kg Yoke walk - 25m

Im pretty sure he must have viking in his genes cos he is so freaking massive and strong, he is only gonna get stronger too. Watch out for him in the future World strongest man circuit. Hopefully qualify as a pro this year, going over to the Amateur worlds at the Arnold Classic later this year.

[soundsgood]

That's pretty shit news bro! Sorry to hear.

Been reading through your journal and you lift some crazy stuff, especially legs! Very impressive. Oh and I read your comment about incline flyes.... Tsk tsk tsk lol I think we're doing the same exercise just differently.

Thanks Harry. Its guys like you that inspire me to get better and go harder.

I still have no idea how you can incline fly more than twice as much as me. You must just be twice as strong as me aye :grin:

[HarryB]

Hardly! If you're doing the nationals this year in sydney let me know. I'll put on my all black jumper and cheer a fellow kiwi on!

[soundsgood]

Today was BACK

Warmed up with a few sets of widegrip pullups

Then straight into deadlifts

WARMUP SETS

220 x 6

250 x 0

220 x 3

180 x 10

180 x 8

180 x 6

The 220s flew up, could have kept going but wanted to save a bit, thought I'd try crack a PB. Unfortunately my old versagrips are so worn out I had no grip left in them at all and the bar kept slipping on the way up. No chalk so I gave up. Same thing happened in the 4 plate sets. Bar kept slipping so couldn't complete the sets. Not a bad deadlift session though as the 220 was in fact a new 6 rep PB.

Did a few sets of barbell Clean and Press up to 100kg

Barbell Rows

4 sets of 12 @ 100kg

Seated Row

4 sets of 12 @ 100kg

Lat pulldowns

4 sets of 21 @ 100kg

Reverse Flies

3 sets of 18 @ 30kg

Hyper Extensions

2 sets of 12 with 20kg plate

Crosstrainer

25 mins HIIT - 600 calories

Snap

[tomsammce]

220 x 6... THATS DECENT! :nod:

[soundsgood]

220 x 6... THATS DECENT! :nod:

Chur bruva

Being in a calorie excess situation for the first time in ages is amazing for strength! Can't wait to be bulking again (lean bulk of course :wink: )

Today was Biceps/Triceps

Started with standing Alternate DB curls. Did 3 warmup sets of 10 each arm @ 18kg, 20kg, 24kg. Then did 2 working sets of 10 each side @ 26kg. I use this exercise as an opener to get the blood flowing more than anything.

Moved onto the cables and did hi cable Bicep curls. Did 5 sets of 12 @ 30kg per side Got a mean pump by the end and vascular through biceps and shoulders. It's a bit of a wanky exercise cos you do them right in front of the mirrors and just look like you are doing front double biceps pose but mam it hits them hard. Finished off with a couple of negatives at 45kg. Killer burn.

Moved onto preacher bar curls. Warmed up with 12 @ 50kg, then moved up to 12 @ 60kg. Attempted a set at 70kg, did 10 reps but felt like I wasn't giving it strict enough form so dropped back to 60kg and did 2 more sets of 12. Finished on a dropset of 50 x 30kg

Seated hammer curls to finish biceps. Did 3 sets of 21 @ 20kg.

Triceps turn now. Warmed up on closegrip bench with a few sets then loaded up 140kg. Managed 5 reps but lack of spotter meant I wasn't to keen to keep going. So dropped back to 120 and did 2 more sets of 12 with a dropset of 12/100kg and 21/60kg on final set.

Tied a 30kg dumbbell to my waist and did some dips on the parallel bars 16/12/12 then a set @ BW for 21

DB Tricep skullcrushers supersetted with kickbacks were next

3 sets of 12 @ 22kg + 12 x 22kg kickbacks

Finished off with a set of 50 full stack cable pulldowns with the flat bar.

Arms finished. No cardio today.

Flying out to my new job this arvo in Newman. Forecast for 43' and lightning storms. Should be fun! At least this site is supposed to have good training facilities. It better or my company will be getting a request to chopper some more gear up to me ASAP lol

[Rookie]

Farken strong mofo!

Deadlifts 220x6 :shock:

Dips with 30kgs :shock:

Farken insane back session :nod:

Damn SG you going hard bro, your arms woulda been hella pumped with all that volume/weight/strain!

Tried the incline flyes the proper way, and focused on the stretch as you said, went wide and :shock: insane pump bro! They were mean

[soundsgood]

Just got back from first stint at new mining job in WA. Working 12+ hour shifts in 40+ heat for 17 days straight is not ideal for training but I still managed to get a good solid session in at the end of most days as there was a decent onsite gym. The good thing is I didnt have to cook a thing while onsite. Lunches (and other meals for during the day) were limited to cold meats, buns, eggs, salad, fruits and chicken pieces etc so had a hard time making quality meals out of what was available, ended up making like 4 rolls with chicken breast or poached eggs and a tub of chicken pieces every day. Dinner was top notch though. Had a team of chefs cooking so got to choose from a smorgasboard of foods every night, and they would cook me as much steak or grilled fish as I liked. Problem was after a big day, felt like eating, and eating and eating some more, so dinner was consistently 3 or 4 plates worth :oops:

Consequently I have put on a bit more weight, scales read 112kg yesterday :doh: Decided I didnt want to put myself under to much pressure at the moment, got a few other big things happening in my life at the mo, so I wont be competing in the early shows this year, thinking more the middle of the year or later shows will be the target.

So being in a calorie surplus has meant while the physique has errr filled out, strength is going up, or at least endurance.

Example legs day end of last week was reverse pyramid squats -

220 x 8

200 x 12

180 x 18

Dont care if your squatting 2 plates or 6 plates, 18 rep sets are killer, and I smoked that one!

After following Tonkas deadlift format last few sessions, Deads are up to 220 x 10.

Here is a pic from last night at 112kg

front relaxed, no pump, havent trained last few days :shifty:

[thatwaslight]

f*ck your quads are insane bro :shock: your looking lean as mate what are you talking about??

[HarryB]

damn you looking freaky as all hell!

[Rookie]

f*ck your quads are insane bro :shock: your looking lean as mate what are you talking about??

:ditto:

Looking freak and farking huge bro :shock:

[drizzt]

:shock: Freaky, FREAKY quads bro :clap:

And holy crap @:

Deads are up to 220 x 10

[nzmusclemonster]

Here he is squatting a couple of weeks ago..... humbling :doh:

300kg x 6

Nothing unusual about that video :? :?

[Luigi]

quads are freakish bro, whats your back like ?

[soundsgood]

Here he is squatting a couple of weeks ago..... humbling :doh:

300kg x 6

Nothing unusual about that video :? :?

I know right! Cos that's something you see every day lol. He followed that up with a triple at 340. He's at the Arnold classic next weekend competing for his world strongest man pro card.

Thanks for the positive feedback guys. Luigi, I'll let you be the judge of my back when we train this week. No piking on me anymore!

[Shutupandsquat]

Here he is squatting a couple of weeks ago..... humbling :doh:

300kg x 6

Nothing unusual about that video :? :?

I know right! Cos that's something you see every day lol. He followed that up with a triple at 340. He's at the Arnold classic next weekend competing for his world strongest man pro card.

Thanks for the positive feedback guys. Luigi, I'll let you be the judge of my back when we train this week. No piking on me anymore!

The guy is a freak! Good on him for not training like a bitch though. He better get that pro card!

[soundsgood]

Training been much more of the same lately. Have started adding in a bit more cardio to start leaning up again. Bit gutted I didn't keep my cut going cos the local Perth comp is in a couple of weeks and now I wish I could do it, but I won't quite be sharp enough so I'll just be a spectator this time.

Trained back yesterday.

Warmed up with wide grip pull ups. 12 / 10 / 9

I'm training delts and Hammies today, stiff legs will be included so instead of doing dead lifts I decided I would do rack pulls for the first time ever.

The smith machine on its lowest level sits about 3 inches below my knees so I was pulling from there.

60 x 10

100 x 10

140 x 8

Added straps

180 x 6

220 x 5

250 x 5

250 x 3

220 x 6

Wow! Lats felt super pumped, lower back didn't ache like it usually does after dead lifts. I am loving these rack pulls!

Moved onto wide grip Lat Pulldowns

Had the pin set to full stack and did

12/12/12/12/18 with 60 second rest between sets

Plate loaded Seated single arm rows were next

12 x 40kg each side

12 x 60kg each side

12 x 60kg each side

15 x 60kg each side

Finished on lying reverse cable flies. Really hits the inner upper back when you arch it it squeeze at the top.

Did 3 sets of 15 with 25kg each side.

Jumped on the cross trainer and did 30 mins of HIIT.

[HarryB]

Another convert to rack pulls! They are the bomb. Try them at the end of your workout one time.