Rookie: Road to rippedness and first comp

[Dr Squat]

Makes sense, if he's not sure he wants to specialise in powerlifting yet then why specialise the training that way. Thanks for clearing that up

I like the idea of young guys and girls getting involved in powerlifting. It's a good sport for those who have bodybuilding aspirations down the track but who want to develop some size and strength first. It's a good way to do something competitive as well as working towards building a base and getting stronger.

[Rookie]

Makes sense, if he's not sure he wants to specialise in powerlifting yet then why specialise the training that way. Thanks for clearing that up

I like the idea of young guys and girls getting involved in powerlifting. It's a good sport for those who have bodybuilding aspirations down the track but who want to develop some size and strength first. It's a good way to do something competitive as well as working towards building a base and getting stronger.

Cheers mate.

Fully agree, I want to be one those people who are "as strong as they look" not "look as if they are strong". Powerbuilding is an awesome style of training and powerlifting comps will def be a good way to assess strength along the way.

Rookie

[tomsammce]

What's a powersquat coach??

[Dr Squat]

What's a powersquat coach??

Lol thanks Tom. :oops:

A powersquat is a powerlifting squat. Low bar and below parallel. Well, hopefully the referees agree that it's below parallel.

[Mike Zero]

What's a powersquat coach??

Lol thanks Tom. :oops:

A powersquat is a powerlifting squat. Low bar and below parallel. Well, hopefully the referees agree that it's below parallel.

Frydog will be sitting on the ref's chair making sure Coach hits depth :wink:

[nate225]

What's a powersquat coach??

Lol thanks Tom. :oops:

A powersquat is a powerlifting squat. Low bar and below parallel. Well, hopefully the referees agree that it's below parallel.

Frydog will be sitting on the ref's chair making sure Coach hits depth :wink:

Fry deep is easy work for the Doc.......

One KFC family pack per inch above parallel right?! :grin:

[Mike Zero]

Lol thanks Tom. :oops:

A powersquat is a powerlifting squat. Low bar and below parallel. Well, hopefully the referees agree that it's below parallel.

Frydog will be sitting on the ref's chair making sure Coach hits depth :wink:

Fry deep is easy work for the Doc.......

One KFC family pack per inch above parallel right?! :grin:

I don't think there is enough chicken in Christchurch to meet that demand.

[nate225]

Frydog will be sitting on the ref's chair making sure Coach hits depth :wink:

Fry deep is easy work for the Doc.......

One KFC family pack per inch above parallel right?! :grin:

I don't think there is enough chicken in Christchurch to meet that demand.

C'mon Fry - the Doc ain't tall enough to cut a squat as short as a towering footy player like you can?!

Have they advised you to only squat to 1/4 depth & never let a bench touch your chest yet? :pfft: :grin:

[Rookie]

Mean posterior chain session today, bit exhausted and sore from last nights back session but still managed to get through alright.

Deadlifts:

140x5, 160x3, 160x3, 170x3, 150x5- just went with weight that was challenging enough for me to just be able to get triples out with and go heavier than last week on the preceding sets.

Hammy curls:

48x8, 48x8, 54x8, 54x8

Reverse hypers:

4sets of 8-10

Reverse hacks:

2PPS, 3PPS, 3.25 PPS

Standing calf raise:

4 sets of 12-15 with 2PPS- really feeling the stretch and squeeze. I reckon there's no point in loading the weight and bouncing up and down like some people do.

Rookie

[Rookie]

:nod: Was able to find what worked for me in terms of overhead pressing for delts!!

Arnold presses:

12.5/10, 12.5/10, 15/10, 15/10- felt good, pressed just before lockout- I found this to be comfortable for my a/c joint as it didn't cause any discomfort. Tried a set of machine OHP's but since it was out wide the joint was grinding/rubbing, so ditched it

Front DB raises:

10x10, 10x10, 12.5x10, 12.5x10

Seated laterals:

8.5x12, 8.5x12, 10x10, 10x10- need to get better rhythm, my training partner's rhythm on these are awesome and he has huge side delts so goes to show rhythm and tension work

Cable laterals:

6 sets of 12kg- felt the good stretch and banged out every rep with reasonable form

Rear delts:

8.5x10, 8.5x10, 10x10, 10x10

Face pulls:

3 sets with a band

90kg atlas stone lift: First time doing this and missed my first two attempts as technique was crap, got my last attempt as I got taught how to do it properly- new found love for lifting stones

Rookie

[Rookie]

BEST ARM SESSION EVER!!!!!!!!!!!!!!!!!!!!!!

Today was an awesome session, "I go, you go" sets.

Close grip bench:

60x10, 60x10, 70x8, 70x8, 80x5, 80x5, 80x5- last rep was complete failure.

Incline skullcrushers:

30x10 for 3 sets

Pushdowns:

10sets of 15 first half 24, second half 36

Biceps:

Pre fatigue:

4sets of 10-12 with 18kg, 1 arm cable preacher curls- focus on rhythm and good squeeze at the top.

Seated DB curls:

12.5x12, 12.5x12, 12.5x12, 12.5x12- made sure I had rhythm and flow, I couldn't go heavier as this would've compromised the reps I would've been able to pump out

Hammer curls:

12.5x12, 12.5x12

Cable curls:

6 sets with 36-42kg- these were awesome, my TP made sure I kept tension on the bi's without just throwing the weight up- bi's felt like they were going to blow up.

This was an insane arms session, I've learned that its about the feel and strain of the muscle- not just curl or press from A to B. Made the muscle do the work and hopefully Ill be able to go heavier with better form as the weeks come!!!! Quads tomorrow

Found that pre-fatigue worked well in getting an awesome pump and helped activate the bi's even more.

Over and out Rookie

[Luigi]

hey coach what do you recommend for side delt size ? anything besides the seated laterals that have helped you ?

[Rookie]

Quads:

Leg press: 3.5PPS 7 sets of 15reps

4PPs 4sets of 10reps

Hack squats:

.5PPS/12, 1PPS/12, 2PPS/6

Leg extensions:

3sets of 15 with 48, 48, 54

All in all a good session, just learning how to push through the heels and use the quads as much as possible. Surprising at how a few words can completely change feel/form in a better way.

Was really good since it was another "I go you go" session. Very cardio like, heavy panting and could hardly talk- took time catching my breath while my TP was doing his sets.

Looking forward to strength climbing up on these and some good growth too.

Rookie

[lightscribe]

hey coach what do you recommend for side delt size ? anything besides the seated laterals that have helped you ?

Don't listen to these hater Rookie. They just mad that ur putting up huge weight an not having to bounce it.

[Dr Squat]

hey coach what do you recommend for side delt size ? anything besides the seated laterals that have helped you ?

Don't listen to these hater Rookie. They just mad that ur putting up huge weight an not having to bounce it.

I think this one was directed at me? :oops:

[Rookie]

hey coach what do you recommend for side delt size ? anything besides the seated laterals that have helped you ?

Don't listen to these hater Rookie. They just mad that ur putting up huge weight an not having to bounce it.

I think this one was directed at me? :oops:

Haha lightscribe, my delts are tiny!!!! He is asking Dr Squat.

Thanks for the kind words but I am not putting up huge numbers- far from it but just need to keep coming back stronger. "Keep it simple and train hard"- quote of a champion

Rookie

[Rookie]

Today was an awesome session, bit different today- lower in volume and higher in intensity(per cent of 1rm)

Chest:

Incline BB:

60x10, 60x10, 70x8, 80x5, 90x3PB , 100x1 PB

Decline machine press:

20x12, 25x10, 30x6, 25x8, 20x8

Incline machine press:

3 sets of 40x10 and dbl drop set of 40, 35, 20- chest was well pumped and felt like it was gonna explode!!

Close Grips:

60x13, 60x12, 60x10- tri's were gone and just kept going to failure on all sets

Over head rope ext's s/s band press downs:

30x15 for 3 sets

band press downs were all to failure 20+ reps- tempo was a bit too fast

All in all another great session and stoked with how my strength is going up.

A quote from a mate "always good to set realistic goals so when you achieve an smash them you feel good, if you set it too high and fail- it screws your mind up" Simple but effective saying.

Will just keep training hard and just keep chipping at it. Need to make sure I'm eating enough- good quote from one of my favourite powerlifters Scot Mendleson: "I love food, its fun when I can eat when I wanna, its not fun when you have to force feed yourself knowing that if I lose a few pounds my equipment won't work right, eating is a job"

Rookie

[Mike Zero]

Scot Mendleson is one of your favourite powerlifters?

You have a lot to learn...

[Rookie]

Scot Mendleson is one of your favourite powerlifters?

You have a lot to learn...

Hahaha why do you say that MZ? Please elaborate....

[Rookie]

:? It was one of those days... where everything is f---ed, f---ed up world etc etc etc...

Today was back:

NGPD:

130x10, 130x10, 140x8, 140x8, 150x6, 150x6- had to get the weight right down to make sure lats were working, weak as f*ck today but worth feeling it in the lats. Good having someone watching form and keeping an eye on how things are going.

T-bars:

3plx10, 3plx10, 4plx8, 4plx8- this was the same, had to get full range of motion and full contraction at the top.

Seated rows:

66x10, 66x10, 72x8, 72x8, 84x6, 84x6- This was the same, full stretch and used the lats as best I could- the weights were heavy enough for me to just get all the reps out without bringing the arms in too much.

Behind neck pulldowns:

110x12, 120x10, 120x10

DB curls:

12reps of 12.5 each arm for four sets

1 arm preachers:

4 sets of 18kg each arm- bi's were really worked at this stage, couldnt use them effectively.

All in all was a :? session, still did alright but just dissappointed in performance and this is a headfuck and a half!!!! A quote I was told "Never feel sorry for yourself. Remember, if you are traning hard, he may be training twice as hard. You just gotta keep coming back stronger"

I know this journey will be a roller coaster ride, head up and will keep moving on!!!!

Rookie

[Mike Zero]

A quote I was told "Never feel sorry for yourself. Remember, if you are traning hard, he may be training twice as hard. You just gotta keep coming back stronger"

Lol, who told you that one Rookie?

[Jigga]

gym rat

[lightscribe]

A quote I was told "Never feel sorry for yourself. Remember, if you are traning hard, he may be training twice as hard. You just gotta keep coming back stronger"

Lol, who told you that one Rookie?

That's an original quote from the great boosting if I'm not mistaken...

[Rookie]

A quote I was told "Never feel sorry for yourself. Remember, if you are traning hard, he may be training twice as hard. You just gotta keep coming back stronger"

Lol, who told you that one Rookie?

You know who MZ, my training partner of course haha. Loves his pumping iron quotes!! It's true though, he always says all the way, all the way. "I wanna see two more no matter what!!"

Rookie

[Rookie]

:pfft: \:D/

F'ing stoked today and drained as...

Posterior chain:

Box squats:

110x5, 110x5, 170x3, 190x1, 210x1- PB.. Original goal was 200kg but got 210kg today since training partner gave me a challenge. Very stoked about this, just got it though, the chains and the way the bar was placed on traps pulled me forward a bit but managed to keep chest up and stay tight. Got dizzy and light headed- close to fainting after I racked the weight

Reverse hacks:

1PPSx8, 2PPSx10, 3PPSx10, 3PPSx10- last sets were to failure, was feeling it in the hammys hard

Deadlifts:

160x6x1- went too heavy for speed deads, couldnt grip and rip as I wouldve liked

Hammy curls:

4sets of 10 with 48kg, couldnt have gone heavier since hammys and lower back were toasted- just drained in general.. :shock:

3 sets of standing calves:

80, 100, 90- all sets from 10-12 reps.

Energy was low low low at the end..

NB- have some caffeine before I go that heavy next time.. Felt like I been hit by a truck

Rookie