Rookie: Road to rippedness and first comp

[Rookie]

way to go Rookie :clap:

Thanks Steak!! Appreciate the support, you'd know what meets are like, my first meet today was best ever- think I caught the PLing/PBing bug :pfft:

[tinytraps]

Good stuff bro! 1000lb club 8)

[Ronin]

Way to go Rook, nice work dude

[Rookie]

Cheers bro, yeah hoping to hit some numbers once I exceed the 90kg mark..

One thing I have learned about posterior chain training, especially with what happened yesterday- box squats have a huge carry over to deadlifts- building a "posterior chain of steel".. Our main focus was box squats for post chain, and basically only did speed deads at the end..

My last box squat was identical to my deadlift yesterday....

Just a thought

Rookie

[genetic freek]

Cheers bro, yeah hoping to hit some numbers once I exceed the 90kg mark..

One thing I have learned about posterior chain training, especially with what happened yesterday- box squats have a huge carry over to deadlifts- building a "posterior chain of steel".. Our main focus was box squats for post chain, and basically only did speed deads at the end..

My last box squat was identical to my deadlift yesterday....

Just a thought

Rookie

Great work boy, strong stuff. As for the above - "shut the f*ck up and train" Just do it. Focus on getting big... the strength goes with the size. Too many "powerlifters" get caught up in "this" or "that" will make me stronger when the reality is that they need more muscle to push the weight. Next comp you compete in sub 110kg class.

No Response required.

Do it in the gym.

[tomsammce]

Huhuhu chest tommorow! u still be drunk at training from sat night eh... LOL fucken hooligan :pfft:

[Rookie]

Huhuhu chest tommorow! u still be drunk at training from sat night eh... LOL fucken hooligan :pfft:

Aw yeyeye I'll be sweet bro, will have a full nights sleep and eat lots

[morattigirl]

Wicked stuff Rook!! Well done :clap: :clap:

[Rookie]

:cry: Last day at the house of ESBB!!

Chest:

Incline bench:

60x10, 60x10, 70x8, 70x8, 85x5, 85x5- last two sets PB's

Flat DB:

27.5x10, 30x10, 32.5x10, 32.5x10

Decline machine press:

20x10, 20x10, 25x8, 25x8- last few reps were assisted with negatives

Dips:

2 sets of 10 reps, 2 sets of 2-4 reps

Chest was pumped- these felt good... last sets were humbling.

Very stoked at how I hit a +5kg PB on my incline, esp after the meet

have arms tomorrow.. will be updating my log through my travels..

Will miss the house dearly, and the members- special mention to Dr Squat- who has helped me enormously, he has gone out of his way by training with me and teaching me things- best training partner you could ask for..

Rookie

[Phedder]

Why's it your last day, seems to be a great environment for you?

Also, 2 sets at PB weight, must of had a 90x5 in there :nod: Push it! :twisted:

[Rookie]

Why's it your last day, seems to be a great environment for you?

Also, 2 sets at PB weight, must of had a 90x5 in there :nod: Push it! :twisted:

Going off overseas mate, taking a break from my degree and gonna be working/training/sleeping/eating.. Haha thats my next goal- Just a feeling out process today, wasn't sure about adding weight coz of the meet in the weekend but felt fine.

Rookie

[Rookie]

Today was arms with a mate at shinyland:

Rope pushdowns: 3 sets to failure- didnt record the weights

Machine preacher curls superset with close grip bench: lots of reps, all sets to failure

Seated machine curls with seated tri ext- all sets to failure and beyond

Ez bar curls round 8-10 reps, all sets to failure

Seated tri ext- diff type to one before, all sets to failure

Pushdowns- all sets to failure, just about the tension

Today was a good session, different way to how I usually train and didn't allow me to use the weight I would normally use- lots of reps, beyond failure, pre fatigue etc and rest periods were kept relatively short

Arms were very pumped, bi's didnt get the usual hit- forearms took over quite a bit

Will be updating soon, once I set foot in new land with new gym etc

Rookie

[Rookie]

So I arrived in the country where I will call home for the next year....

:shock: Arms were sore as f*ck, can barely straighten my arms...

Off to the local bbing gym where I will train back today- they have some cool toys so will have a play around..

Rookie

[Rookie]

So today was back at the place I will home for the next year....

NGPD

70x10, 70x10, 85x8, 85x8, 110x6, 110x6

T bars- fixed

3plx10, 3plx10, 3.5plx8, 3.5plx8

Seated rows

70x10, 70x10, 80x8, 80x8, 90x6, 90x6

Hammer rows

45x10, 45x10, 50x8, 50x8

BNPD

65x12, 70x12- 2 sets

The gym is quite crammed but they have everything a bber could dream of... downside is they do not have chalk- the owner told me they are a bbing gym not PLing. He told me that powerbuilding is limiting when it comes to building a bbing physique because you are not going hard every set and only giving it everything on the last to sets.. He said if you wanna get big the clean way you gotta smash it every single set- do 10 reps with a weight you get 8 reps with, basically he talked about how reps are limiting factor, too many people slack off because they say I`ve done 10reps that`s enough..

I`m a bit :? because he pretty much told me that with powerbuilding you only get 50% of both, and he said I should concentrate 100% on one aspect- he said if I train like a bber, I`ll build muscle which will transfer to strength.. He`s offered to help me but I gotta be a bit weary considering what I did at ESBB put 10 kgs on my body in 3 months.

This guy told me how when it comes to building muscle the mind is no 1- learn to over ride pain and take your body to a place of discomfort- he said those two extra reps you get with a weight you usually do for 8 reps will force the body to grow..

Rookie

[genetic freek]

You change your opinions with the wind. Stick with what you know - don't get cute.

[Rookie]

That`s why I don`t wanna fall into that trap.. Yeah will do, PBing for life

[Dr Squat]

Powerbuilding for me is about training with the intensity of a bodybuilder. The second part of you workouts for chest and posterior chain are about about volume, intensity and working on weak points. This is a far cry from the approach that powerlifters take when they focus on lifting as much weight as possible and taking big rest breaks.

Aside from the core movements on chest day (bench, incline etc) and posterior chain day (box squats, good mornings, deadlifts) your intensity should be like that of a bodybuilder. This is a pretty broad term but to me means lifting as much weight as possible in a short time period. Intensity is the word I would use.

http://biggerstrongersmarter.wordpress.com/2010/11/14/powerbuilding-101/

[tomsammce]

Powerbuilding for me is about training with the intensity of a bodybuilder. The second part of you workouts for chest and posterior chain are about about volume, intensity and working on weak points. This is a far cry from the approach that powerlifters take when they focus on lifting as much weight as possible and taking big rest breaks.

Aside from the core movements on chest day (bench, incline etc) and posterior chain day (box squats, good mornings, deadlifts) your intensity should be like that of a bodybuilder. This is a pretty broad term but to me means lifting as much weight as possible in a short time period. Intensity is the word I would use.

http://biggerstrongersmarter.wordpress.com/2010/11/14/powerbuilding-101/

Nice blogging coach! The more i read your late night saturday blogs the more i like this powerbuilding idealogy. real talk :nod:

[Dr Squat]

Tom, you should try it cuz. Even better when it's a cheat day and you get to eat tim tams and drink fanta lol. Sad, sad life...

[startinfromscratch]

Tom, you should try it cuz. Even better when it's a cheat day and you get to eat tim tams and drink fanta lol. Sad, sad life...

haha!

this subject is interesting, for a bit of a change im doing a few cycles of gvt, and the volume with low weight but low rest, its a killer! the doms are rediculous, and it definitely makes me hungrier, so imo the powerbuilding ideal has Alot of merit!

[Dr Squat]

Tom, you should try it cuz. Even better when it's a cheat day and you get to eat tim tams and drink fanta lol. Sad, sad life...

haha!

this subject is interesting, for a bit of a change im doing a few cycles of gvt, and the volume with low weight but low rest, its a killer! the doms are rediculous, and it definitely makes me hungrier, so imo the powerbuilding ideal has Alot of merit!

Ed Coan has always advocated big assiatance work. He trained like a bodybuilder. The Westside model is based around lots of assistance work and extra workouts with intensity. Doing as much work as possible in a short timeframe. Intensity. We are on the same page as far as I am concerned. Top powerlifters train as hard as top bodybuilders IMO.

[Rookie]

Thanks mate,

That clears up the confusion..

What do you think about doing deadlifts for ME posterior chain instead of box squats? I`d like to change things up a bit.

The gym set up is a bit funny, they have a leg press downstairs and the hack squat upstairs- hopefully I`ll be able to walk upstairs to use it tomorrow.

I don`t really see the point in changes things for me since they`ve produced good results, just didn`t get it when the guy was attacking powerbuilding.

Rookie

[Dr Squat]

I'm not saying he is wrong mate, just that he doesn't understand what you have been doing. I have always said that powerlifters should train with the intensity of a pro bodybuilder.

For ME deadlifts are fine. There are so many options. Even consider doing deficit deadlifts for variety. I personally favour a form of box squats as the core exercise. Be flexible and break new ground. 3-4 weeks on an exercise and then look for a new one.

[Rookie]

Yeah I didn`t tell him exactly what I was doing in detail, he just jumped to that conclusion.

Sweet, so I`ll be looking to hit the post chain next Wed- my goal for the deadlift is to hit 220kg by 1st Jan 2011.

So could I use the same template you showed me for box squatting with the % or would it be different? I remember we only did heavy singles once every 4 weeks + on the deadlifts back at the house, so how would I go about lifting towards the end goal of 220kg?

I`ll be doing exactly the same style of training we did at ESBB, few new exercises in there..

Ok so here some new goals I have established-

Incline bench- 90x5

Deadlift 220kg

Box squat 220kg

All to be achieved by 1st of Jan 2011

Rookie

[Rookie]

Today was shoulders- good pump and felt the burn in the delts:

Arnold press:

15/12, 15/12, 17.5/10, 17.5/10

Front raises:

12.5/10, 15/10, 17.5/10, 17.5/10

Seated DB lat raise:

10/12, 10/12, 12.5/10, 12.5/10

Machine lat raise- replica of the one in the Ronnie Coleman movie Relentless

3/10, 3/10, 4/10, 4/10- just had numbers on the stack no weights. Emphasis on a slow eccentric and a fast concentric- really got the blood in there and delts became pumped

Rear delts:

10/12, 10/12, 12.5/12, 12.5/12

All in all was a good session, felt good and got a good amount of blood flowing into the muscle.. the intensity wasn`t bad but I need to remember a quote `most amount of work in least amount of time`

Tomorrow is quads, should be a goodie oh and its cheat day \:D/

My diet atm looks like this:

M1: 100~150g salmon, 1 and a half cups of rice

M2: 100~150g white fish and 1 and a half cups of rice

M3: Shake and a banana

M4: Shake mixed with 100% orange juice

M5: 150g fish with 1 and a half cups rice

M6: Dinner depends on the night, but tonight I`m having lean broiled pork with plenty of veggies, should keep me warm during this cold ass weather!!

Quote of the day: Guy at gym: `How old are you man?`

Me: 19 yrs old

Guy: Oh yeah, my daughters that age....

Me: Oh cool, *back to doing my set of lat raises*

Rookie