Rookie: Road to rippedness and first comp

[morattigirl]

:shock: So sore... hurts to sit down=glutes are toast, hurts to stand=quads are fried, hammys are tender too.

Awesome aye mate :nod: Good training :clap:

[Rookie]

Yeah just light and one heavy. There's a bench champ at our gym who told me that tri's twice a week is good to get the bench up so I took his advice and his arms are huge so why not :pfft:

This guy sounds awesome :nod:

Looks like the training is going well. Just a small suggestion regarding the powerlifting comp. Might be good to throw in some bench and squat "practice", by practice I mean just using very light weights and working on technique and learning the movement. For example on chest day go in early and do 20 minutes of bench with light weight, work on technique, practice pausing on the chest, concentrate on speed etc. As a rookie you will make good gains in the powerlifts by teaching your body the movement and increasing coordination. Coach is pretty experienced so can get by without much work on the core movements.

That's just my 2 cents.

Cheers mate, yeah I'll do that when I do that before the sessions next week. I still find it hard to push the bar towards the rack like you guys do, have the habit of just pushing it straight up. Coach was telling me the same thing on Monday with inclines. Ben will be able to teach me proper technique next week so it should be good. Your speed on the bench is sharp and swift so I def need to work on that.

Thanks for that, always good to learn from the veterans

[Rookie]

:shock: So sore... hurts to sit down=glutes are toast, hurts to stand=quads are fried, hammys are tender too.

Awesome aye mate :nod: Good training :clap:

Cheers MG, yeah def good to know you've done hard yakka but not so good when you're walking in town like a penguin :pfft: oh the waddles after leg day

[Rookie]

Today was arms, bi's with a mate and tri's with coach as he came late.

Arms 1st Oct:

Biceps:

Standing DB curls: 12.5x12, 15x10, 15x10, 15x10, 15x10

Seated hammer curls: 12.5x12, 15x10, 15x10

Close grip bench: 50x10, 50x10, 60x8, 60x8, 70x6, 70x6

Rope pushdowns: 10x10 with 42kgs

V-bar pushdowns: 90lbs/15 reps for 5 sets

That was it ladies and gents, a hard and fast arm workout.

Bi's were a bit taxed from back yesterday- well since my form wasnt the best I used my bi's quite a bit.

Resting over the weekend and into powerlifting training on Monday!!!!

Off to Nabba/WFF Nationals tomorrow to have a look.. should be good!!!!

Over and out: Rookie

[Rookie]

Ok so back at it again, today was chest:

Flat DB press:

20x12, 25x12, 25x12, 27.5x10, 30x8

Incline BB press:

65x10, 65x10, 67.5x8, 67.5x8, 75x5, 75x5

Flat DB flys:

15x12, 15x12, 17.5x8, 17.5x8, 17.5x10-to failure with two assisted reps

Close grip bench:

40x8, 40x8, 40x8

Rope pushdowns:

30kg 5sets of 10

V-bar pushdowns:

120lbs, 5sets of 15

All in all was a good session, strength is coming along week by week which is always good :pfft: Inclines were harder as we did the DB presses before them. Just working on getting full R.O.M and perfecting form- with optimal tension. Had a good consistent pump. So far have learned to take advice and apply things as I go- so far so good. A lot to work on still but pleased with the slight increase in strength.

Rookie

[tinytraps]

another powerbuilding journal, how the f*@k did I miss this?? Awesome style of training bro doing something similar myself love the change, I can feel the doms in my legs already from todays sesh 8) If im ever in chch ill have to pop in and have a train with you guys :pray: :pray: :pray:

[Rookie]

another powerbuilding journal, how the f*@k did I miss this?? Awesome style of training bro doing something similar myself love the change, I can feel the doms in my legs already from todays sesh 8) If im ever in chch ill have to pop in and have a train with you guys :pray: :pray: :pray:

Haha powerbuilding all the way bro! Best of both worlds! Yeah its way harder/better than just sticking to the typical 8-10 rep range I reckon. That'll be cool man, awesome gym- you'll love it, heaps of toys ay.

[Rookie]

Best back session I've ever had, hard to top last weeks back session but this was a goodie. To all the hardcore/diehard Powerbuilding fans here is some good old PBing magic!!!! :pfft:

Neutral grip pulldowns:

150x10, 150x10, 160x10, 160x10, 160x8, 160x8-last two were assisted

T-bar rows (Oly bar in corner):

80x8, 80x8, 100x6- damn hard

Seated rows:

54x8, 60x8, 66x6- felt hard but good R.O.M

Straight arm pulldowns:

100x10, 130x10, 130x10

Behind neck pulldowns:

100x10, 100x10, 100x10

Yup- thats it, good amount of volume and did my best. Was a very good session considering we had 3 people, no talk just lifting which was good.

Starting to get the hang of stretching the lats but I know there is still A LOT of work to be done- plenty of room for improvements. Really happy to see the strength climbing like it is.

All in all top back session- rest periods were short and sweet!

[TonganTerror]

good weight on that back session broI like those straight arm pulldowns with an emphasis on lat stretch...your lucky to be training with people who know what they are talking about most people do a wide grip lat pulldown with no idea what specific part of the back they are trying to work let alone actively trying to squeeze or stretch the lats :clap:

[Rookie]

good weight on that back session broI like those straight arm pulldowns with an emphasis on lat stretch...your lucky to be training with people who know what they are talking about most people do a wide grip lat pulldown with no idea what specific part of the back they are trying to work let alone actively trying to squeeze or stretch the lats :clap:

Cheers bro, still got a long way to go though. Yeah I find them real good as a finisher, along with the BNPD emphasising the strech you mentioned. I never take it for granted eh, they could easily say laters but good to know that I've got a good team behind me when it comes to achieving my goals. I used to be like that, just swing the bar down with the bi's :pfft: Since I've got long lats I'm hoping to really fill them out with both width and thickness. I'm aiming to beat one of my mates on stage one day, always good to be competitive haha.

Thanks for the advice again TT

Rookie

[Rookie]

Tonight was posterior chain day:

Box squats: 85x5, 105x3, 145x1-including 40kg chains, 155x1-including 40kg chains- missed it last time but got it quite easily- had to make sure core and upper back was tight with chest up.

Reverse hacks:

2PPSx8, 2PPSx8, 3PPSx8, 3PPSx8- the last two sets were hard as- full stretch and all the way up.

Hamstring curls:

36x8, 36x8, 42x6, 42x6

Speed deads:

140x6

Was a good day today, stoked to hit the 155 box squat I failed on last time, getting corrected on technique helps big time!!

Next week we're moving into heavy deads with box squats at the end.

Should be a goodie as the Club 3 Lift is only 7 weeks away now :pfft:

[Dr Squat]

Awesome work mate. You are making really good progress and working hard. Seem to be enjoying it too and that's the most important thing.

[Rookie]

Thanks Doc:

Yeah I really enjoy the mix between volume/reps and heavy weights, and am pretty happy with the gains so far, in both size and strength.

The biggest things I've learned so far is, do one thing at a time and go from there. Everything I'm doing with diet etc seems to be working so no changes will be made. Quite stoked with how technique is coming along too, i can't wait for the club lift :nod:

[Rookie]

:pfft: Today was a good day!!! A bit underdone on the eats but still had a good arm session regardless. Stoked to see constant improvements in strength!!!!

Triceps:

Close grip bench:

50x10, 55x10, 65x8, 65x8, 75x5, 75x5

Incline skullcrushers:

35x8, 35x8, 45x8, 45x8

Seated overhead rope extensions:

30x10, 30x10, 36x10, 36x10- emphasis on stretch and tension/R.O.M

Standing BB curls:

35x10, 35x10, 45x8, 35x10, 35x10

Seated Hammer Curls:

15x8, 15x8, 17.5x8, 17.5x8

High pulley cable curls:

18x10, 18x10, 18x12, 18x12

That was it, pretty good consistent pump considering I was a bit hungry but all in all good session. Was a bit of a feeling process of getting the right weights that were challenging. Learning a lot and this week has def been the best week of training yet!!!!

Quads tomorrow. should be good!!!!

Rookie

[Rookie]

:shock: Never knew how hard high reps could be :shock:

Quads:

Leg press:

2PPSx100, 3PPSx50, 7plates totalx20, 4PPSx10, 4PPSx8- was buggered at the end of this, legs full of blood and lactic acid, trying to regain balance after getting up :pfft:

Front squats:

40x10, 40x10

Leg extensions:

42x20, 54x15, 54x15

Calf raises- seated:

20x15, 20x15, 20x15

All in all good session but hard to keep up consistency with more than 3 people on one station. Was told my depth on the LP was good but need to focus on pushing with heels as I was pushing with toes, went a bit wider and higher which suited me. Usually high rep sessions will be a one off and will tend to go a lot heavier on the next sessions!!

Rookie

[Luigi]

2PPSx100, 3PPSx50, hey say when your doing those does it actually encourage growth or is it more of a warmup thing ?

[TonganTerror]

2PPSx100, 3PPSx50, hey say when your doing those does it actually encourage growth or is it more of a warmup thing ?

good reppage rookie love the 100's good times farken sore though aye lol

I reckon it would make you grow luigi just another way of shocking trhe legs into growth

[Mike Zero]

3PPSx50, 7plates totalx20, 4PPSx10

You could just say 3.5PPS

[Rookie]

2PPSx100, 3PPSx50, hey say when your doing those does it actually encourage growth or is it more of a warmup thing ?

High reps for quads has been used for growth since ages ago. Remember the days when Tom Platz squatted 300lbs for 50reps. Basically its about constant tension and straining the quads as much as possible.

The sheer volume from reps will provide stimulus for growth.

[Rookie]

:roll: Today's chest session wasn't bad..

New exercises, just getting used to feeling them out. Happy with how strength has come up, totally underestimated myself on flat bench.

Chest:

BB flat bench:

70x10, 70x10, 72.5x8, 72.5x8, 75x5, 80x5- got this out relatively easy, next week will be a lot heavier for both sets of 5.

Incline DB bench:

20x10, 22.5x10, 25x9, 30x9

Incline DB flyes:

15x10, 17.5x10, 20x10, 22.5x10- felt quite weird compared to flat db flyes, couldn't get as much of stretch but still worked the pecs

Decline chest press:

20x12, 25x10, 25x9, 25x9

Tri pushdowns: 4sets of 20:

80lbs, 90lbs, 100lbs, 100lbs

Overhead single arm cable tri ext:

12kgx3sets of 15 each arm

All in all good session but will make sure next week is a lot more challenging.

Goals for the next 4-6 weeks are:

90kgx5 for flat bench

Deadlift 200kgsx1

T-bar row: 120kgsx5- without too much body english

Box squat 200kgsx1- I actually got 175kg last week and forgot to re-write the weights.

Close grip bench 80x5- should be done in next 3 weeks

also hoping for all other accessory exercises to go up by a good margin.

Funny how training can get a hold of ya and play with your mind a bit, I don't think I've grown at all but others say I have. Megarexic me... :roll:

Well tomorrow should be a good one, coach said its gonna be a lot of volume for the back!! oh happy days!

Rookie

[tinytraps]

Nice goals there bro ill be looking to hit that 200 box squat in the next month or so too!

[Rookie]

Nice goals there bro ill be looking to hit that 200 box squat in the next month or so too!

True haha :pfft: at 85kg atm, weird how strength is going up leaps and bounds but weight isn't.

Let see who gets to the 200kg box squat first :pfft: Yours including chains or not? Cambered bar?

[Luigi]

2PPSx100, 3PPSx50, hey say when your doing those does it actually encourage growth or is it more of a warmup thing ?

High reps for quads has been used for growth since ages ago. Remember the days when Tom Platz squatted 300lbs for 50reps. Basically its about constant tension and straining the quads as much as possible.

yea but 140kgs is still a good amount to be squatting for reps where 80kgs on the leg press is nothing. i just dont see how that would encourage growth. the weight seems to minimal to do anything but make you 'toned'

[tinytraps]

Nice goals there bro ill be looking to hit that 200 box squat in the next month or so too!

True haha :pfft: at 85kg atm, weird how strength is going up leaps and bounds but weight isn't.

Let see who gets to the 200kg box squat first :pfft: Yours including chains or not? Cambered bar?

and im 116 :roll: man I wish I had the kind of stuff you have at eastside! Im just using straigt bar and weight

[TonganTerror]

some good short term goals in here mate 200kg box squat and dead with those monsters around Im sure it wont be long yeeyaa !!!