Growths Journal

[jono]

strong deadlifts man.

[Growth]

strong deadlifts man.

Thanks mate, i cant really concentrate on deads that much because i work them after leg press so legs are a bit shot by then.

[Growth]

Todays Workout

Flat BB Bench

60 x 8

60 x 8

110 x 6

120 x 3

120 x 1

Flat DB Bench

41.5 x 6

41.5 x 6

45.5 x 5

47.0 x 5

Cable Flyes

36 x 8

42 x 6

24 x 12

Seated Mil Press

70 x 6

75 x 5

75 x 4

80 x 4

Arnold Press

28.0 x 6

31.0 x 5

31.0 x 4

Lateral Raises (1 arm)

23.5 x 8

26.5 x 8

28.0 x 6, 13.5 x 6

Skull Crushers

35 x 8

45 x 6

Tricep Pushdowns

66 x 8

86 x 6

86 x 6, 54 x 4, 36 x 4, 18 x 8

Yay, got 120 on the bench :grin: thought id get 2 reps the second time around but without a spotter i didnt wana risk it :pfft: Then cracked it with the dumbells. thought id just try the 45.5s to see and i got 5 reps, it felt light as so i went for the 47's, they felt light too :shock: never lifted more that 47s before, then next DB is 52.5 i think so thats a way off yet. Seems like the extra sets on the db's may have killed the triceps a bit as mil press and arnold didnt feel as strong. Also started to run out of time so triceps were abreviated again :x Good workout all round though, esp chest.

[jono]

great work man. good too see some solid prs. on a side note. you are way stronger than me :grin:

[Growth]

great work man. good too see some solid prs. on a side note. you are way stronger than me :grin:

Thanks mate :pfft: , if only that strength would equate into size :roll:

[Pseudonym]

Look at you guys all chattering away! Jono's already overtaken me in the post counts, and Growth's closing in fast... :shock:

As for those lifts, Growth - very nice. I think I need to find an "envious" smiley to add to the collection. I also think it's about time you posted pics. :grin:

[Growth]

I also think it's about time you posted pics. :grin:

:pale: I dont know about posting pics just yet :pale:

My strength and size is definiately not proportional. Take jono for example, doesnt lift quite the same weights as i do but from the pics hes posted his physique is alot better.

Plus i dont have a camera :pfft: pheeew :grin:

[Cornfed]

My strength and size is definiately not proportional.

Perhaps you would be better off staying at the weight you are and taking up powerlifting or olympic lifting.

[Growth]

Perhaps you would be better off staying at the weight you are and taking up powerlifting or olympic lifting.

I have actually thought about this alot and it is definately a possibilty for the future. I took a look at the powerliftingNZ site and from what i can gather id need to press around 160 to be competitive :shock: The site is a bit confusing. But anyone who can press twice there bodyweight is one STRONG mofo. Cant see myslef being able to lift anywhere near that much staying at 80kgs :roll:

[Growth]

If anyone can shed some light on how much id need to lift to be competive. Im 22 and weight 80kgs.

[jono]

i dont know anything about powerlifting so i cant help you there.

if your not getting the results you want, change what you are doing. change the reps, change the weights and focus on form.. i duno but as ronnie says "if you always do what you always done, you always get what you always got". dont get discouraged man!

[Marcus]

If you're not putting on the size man you can't be eating enough. Also try mixing up your rep ranges. Remeber to follow the instructions on your post - less is more.

I switched to DC training this year & I'm finally gaining again. DC training = one set to failure per body part. I'm 5'7 & 87kgs, have put on about 1.5kgs since beginning of Jan.

[Growth]

Look at you guys all chattering away! Jono's already overtaken me in the post counts, and Growth's closing in fast... :shock:

Geez seems like your neglecting your own board, not having the most posts, getting other people to write your artices, and where the hell are those T-Shirts :pfft:

Jokes mate :grin: Youve done a really good job getting this board up and running, obtaining sponsership, and now your giving away freebies! :nod: Many thanks to you mate :clap: Im always glad to help good cause, hey if you ever need some mods for the board id be more than happy to help out.

[Growth]

Jono and Marcus thans for the support guys The thing is i dont really have a problem not seeing size gains, i kinda like the idea of being a powerlifter, although it probley doesnt help that ive been training to increase size for the last 4 years :shock:

So im happy increasing mainly strength for the meantime, however i need to know what other people in my weight range would be lifting so i can see ifts its worth trying for, and so i can concentrate on power more.

[Growth]

Todays Workout

Seated Cable Rows

32 x 12

90 x 10

96 x 8

102 x 8

108 x 6

Lat Pulldowns

84 x 8

94 x 8

100 x 6

106 x 4

Bent Over DB Rows

52.5 x 8

57.0 x 8

57.0 x 8

BB Bicep Curls

50 x 6

50 x 5

55 x 3

Incline Curls

25.5 x 6

26.5 x 6

28.0 x 6

Hammer Curls

18.5 x 6, 8.5 x 6

20.0 x 5, 8.5 x 5

13.0 x 10

Swiss Ball Crunches

20

12

12

Roman Chair Leg Lifts

10

10

10

BB Shrugs

140 x 12

180 x 10

180 x 10

200 x 6

Good progress on the cable rows and lat pulldowns. Hopefully i dont get in trouble for adding aditional weight to these machines as there are signs all over the gym saying not to. Slight progress on the biceps, mainly in incline curls. Good increase in reps for shrugs. Overall a good workout and the end of a good week at the gym.

[Marcus]

To be competitive in powerlifting you will need to lift at least 2-3 times your bodyweight in the basics - bench, deads, squat.

A friend of mine competed in the Outlaw Deadlift comp in Auckland, he was 90kgs & did 180. But there were some guys there weighing 75kgs & less doing well over 200.

If you're serious about it I would recommend emailing Powerlifting NZ & find out who the contacts are in your area & where they train. Then, go train with them specifically in that sport, learn the training style & techniques.

You've got good strength at a young age, so it's a perfect time to learn.

[jono]

heavy back work man. esp the cable rows. damn. congrats on the progress

[Growth]

To be competitive in powerlifting you will need to lift at least 2-3 times your bodyweight in the basics - bench, deads, squat.

A friend of mine competed in the Outlaw Deadlift comp in Auckland, he was 90kgs & did 180. But there were some guys there weighing 75kgs & less doing well over 200.

If you're serious about it I would recommend emailing Powerlifting NZ & find out who the contacts are in your area & where they train. Then, go train with them specifically in that sport, learn the training style & techniques.

You've got good strength at a young age, so it's a perfect time to learn.

WOW i thought 2 times your bodyweight was hard to achieve but 3 TIMES. So you mean i need to be able to bench 240kgs :shock: :shock: :shock: Thats insane. Can you enter a single disipline? Im not really a fan of doing all three. I would probabley just compete in bench, maybe in deads too.

Thanks for the advise mate....240kgs DAMN :shock:

How did your friend do, i could probabley pull 180 for 1 at the moment (currently doing 160 x 4) and id be only 80kgs. How did he go? Im not looking to win events or anything, just be middle of the bunch. Anyone else with info please let me know. Thanks :grin:

[Growth]

heavy back work man. esp the cable rows. damn. congrats on the progress

Thanks alot jono :grin:

[Marcus]

I'm not meaning 240kg exact, I'm saying in between 2-3 times your bodyweight.

There are comps around that focus on one discipline - like the Outlaw deadlift comp in Auckland. My friend only did it just for fun. He didn't place. One guy there was mid 70's & doing over 220kg.

But your weights would go up just from learning proper powerlifting techniques.

[Growth]

I'm not meaning 240kg exact, I'm saying in between 2-3 times your bodyweight.

There are comps around that focus on one discipline - like the Outlaw deadlift comp in Auckland. My friend only did it just for fun. He didn't place. One guy there was mid 70's & doing over 220kg.

But your weights would go up just from learning proper powerlifting techniques.

Oh ok, thanks for the info Marcus.

[Growth]

Todays Workout

Flat Bench Press

60 x 8

60 x 8

120 x 3

125 x MISS

110 x 4

Flat DB Press

47.0 x 6

47.0 x 5

47.0 x 5

DB Flyes

21.5 x 8

25.5 x 8

28.0 x 8

Seated Milatary Press

70 x 6

75 x 4

80 x 3

Arnold Press

31.0 x 6

33.5 x 4

33.5 x 3

Lateral Raises

26.0 x 8

26.0 x 8

28.0 x 6, 13.5 x 6

SkullCrushers

45 x 6

50 x 4

55 x 3

Tricep Pushdowns SS Dips

86 x 8, BW x 8

91 x 6, BW x 6

91 x 4, 66 x 4, 48 x 4, 24 x 6

Thought i had the 125, struggled for about 4 seconds then put it on the hooks. Was a bit gutted really, didnt do a work set before the 120 so that i could give 125 a shot, ended up doing 110 after anyway, maybe next time. Was happy with the dumbell work though, to be honest the 47s fell light as shit, might try the 52.5s later in the week. Did DB flyes to mix it up. Not happy with the lack of progree in the mil press but arnold press continues to improve. Solid tricep workout too, was pressed for time AGAIN, triceps always lose out cause of that. Overall a solid workout will some sort of progression in each of the muscle groups worked.

[jono]

those are some very heavy weights man. those 28kg laterals .. what the hell thats insane!! my gyms dbs only goto 52kg heh

[Growth]

those are some very heavy weights man. those 28kg laterals .. what the hell thats insane!! my gyms dbs only goto 52kg heh

:grin: The 28kgs laterals arent all that hard, i found using straps helps alot, i can concentrate more on the movement rather than worrying about grip. Also its one arm at a time which is also far easier than doing two at once. I went BIG shoulders and it seems to be working :grin: I tend to do all alot of my arm exercises 1 arm at a time.

The heaviest DB at my gym is 57.0kg. Only 52.5 and 57.0 to go :pfft: Nah 52.5 is probley a long way off for me. Plus my current bulking cycle is going to end in a couple of weeks.

[jono]

those are some very heavy weights man. those 28kg laterals .. what the hell thats insane!! my gyms dbs only goto 52kg heh

:grin: The 28kgs laterals arent all that hard, i found using straps helps alot, i can concentrate more on the movement rather than worrying about grip. Also its one arm at a time which is also far easier than doing two at once. I went BIG shoulders and it seems to be working :grin: I tend to do all alot of my arm exercises 1 arm at a time.

The heaviest DB at my gym is 57.0kg. Only 52.5 and 57.0 to go :pfft: Nah 52.5 is probley a long way off for me. Plus my current bulking cycle is going to end in a couple of weeks.

do you do laterals with bent arms or with a straight arm with a slight bend. 1 at a time also eh. i like doing both at once cos it cuts down on the cheating, after all your trying to work your shoulders you should try both arms, and seated. see how you like that :grin: