Squat, bench, DL & occasional running

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Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#181 Postby Mini Forklift Ⓥ » Thu Mar 08, 2012 4:51 pm

THURSDAY 8th March
BODYWEIGHT: 146
TRAINING TIME: 4pm
DURATION: 45mins
COMMENTS: Good session, strength was there this afternoon although I didn't push anything
WEEK: CRUISING
RESTING PULSE RATE: 46

PRE WO NUTRITION:

Image

POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens

CHEST

PRESSUPS (Warmup)
20
15
10
5

INC. B.BELL PRESS
44 x 15
88 x 10
132 x 6
154 x 6
176 x 4

PEC DECK
73 x 12
88 x 12

FLAT D.BELL PRESS
40 x 10
66 x 6
79 x 8
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Mini Forklift Ⓥ
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Re: Strength Vs Size

#182 Postby Mini Forklift Ⓥ » Thu Mar 08, 2012 5:19 pm

I thought this was quite a cool pic, was taken just before my final lift at the Canterbury Raw Champs, December 2011. I ended up winning my weight class and placed 6th overall.

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Mental focus is everything.
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Fallen_Horse
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Re: Strength Vs Size

#183 Postby Fallen_Horse » Thu Mar 08, 2012 5:30 pm

You eat too damn clean, son! :D
Learning how to be compassionate, gain wisdom, and love life.

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#184 Postby Mini Forklift Ⓥ » Mon Mar 12, 2012 6:19 am

Great DL session tonight, felt strong with every set ~ did 10 of them. Will write up tomorrow, it's midnight now. Will get a protein shake into me and then head off to bed.

Used the 33's to significantly increase the ROM and make it tougher. Worked up to a final set of a little over 5PPS, which felt pretty comfortable actually.
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Mini Forklift Ⓥ
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Re: Strength Vs Size

#185 Postby Mini Forklift Ⓥ » Wed Mar 14, 2012 6:55 pm

MONDAY 13th March
BODYWEIGHT: 146
TRAINING TIME: 9.10pm
DURATION: 70mins (including cardio)
COMMENTS: Great DL's after not having done them for a while. Hips low, great leg drive and all sets felt great
WEEK: TECHNIQUE
RESTING PULSE RATE: 44

APPETITE: GOOD
PRE WO NUTRITION: Raw vege & salad wrap in a gluten free bread

Image

POST WORKOUT NUTRITION: Soy banana protein shake + 5g creatine

DEADLIFT NIGHT

RAW DL's (no belt, no chalk & using the 33's to increase ROM)
1PPS x 10
2PPS x 10
3PPS x 12

RAW DL's (belt, no chalk)
4PPS x 4
4.66PPS x 3
5PPS x 2 (easy)
5.33PPS x 1 (comfortable)
4PPS x 4

RAW DL's (no belt, no chalk)
3PPS x 4
2PPS x 4
1pps x 5

CARDIO
Treadmill
10mins: Incline 1.5, speed 5.5kph

** 11 sets all up, the 5.33PPS equates to 180kg which flew up very comfortably. The set before that actually felt easy. My technique is probably 50% better now than what it was 6 months ago. :D
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veggiesasquatch
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Re: Strength Vs Size

#186 Postby veggiesasquatch » Thu Mar 15, 2012 3:57 am

Written by my powerlifting/strongman friend whom I train with

http://community.myprotein.com/content/ ... ewald-943/
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#187 Postby Mini Forklift Ⓥ » Thu Mar 15, 2012 3:09 pm

veggiesasquatch wrote:Written by my powerlifting/strongman friend whom I train with

http://community.myprotein.com/content/ ... ewald-943/

Cheers mate, will have a look that when I get some time this morning :D
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Mini Forklift Ⓥ
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Re: Strength Vs Size

#188 Postby Mini Forklift Ⓥ » Thu Mar 15, 2012 3:11 pm

THURSDAY 15th March
BODYWEIGHT: 147.5
TRAINING TIME: 4pm
DURATION: 45mins
COMMENTS: Despite feeling like shit it was actually a reasonably decent session
WEEK: TECHNIQUE
RESTING PULSE RATE: 70

APPETITE: GOOD
PRE WO NUTRITION:

Image

POST WO NUTRITION:

Image

CHEST

STANDING OLYMPIC B.BELL MILITARY
44 x 15
66 x 10
88 x 10

BOTTOM POS. 'DEAD-STOP' BENCH
110 x 10
154 x 8
176 x 5
220 x 3

INC. D.BELL PRESS
40 x 10
66 x 8
75 x 8

D.BELL SHRUGS (leaning slightly forward)
75 x 10
75 x 10
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vegansludge
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Re: Strength Vs Size

#189 Postby vegansludge » Fri Mar 16, 2012 11:17 am

Mini Forklift Ⓥ wrote:My technique is probably 50% better now than what it was 6 months ago.[/i] :D


Definitely a reason to grin - the better the form, the stronger you are.

Keep it crushing it, mate - your bench and military numbers are looking solid.
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#190 Postby Mini Forklift Ⓥ » Fri Mar 16, 2012 2:21 pm

vegansludge wrote:
Mini Forklift Ⓥ wrote:My technique is probably 50% better now than what it was 6 months ago.[/i] :D


Definitely a reason to grin - the better the form, the stronger you are.

Keep it crushing it, mate - your bench and military numbers are looking solid.

Thanks ~ the military's were actually just to warm up the shoulders for the pressing work ahead.

Might do some heavy ones next time I hit up shoulders. Hope you have a great weekend !!
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robert
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Re: Strength Vs Size

#191 Postby robert » Sat Mar 17, 2012 12:28 pm

Keep up the awesome work, mate!

All the best and thank you again for your support!

-Robert

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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VeganDougie
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Re: Strength Vs Size

#192 Postby VeganDougie » Mon Mar 19, 2012 4:55 pm

Hi MF

Hope you had a good weekend, i am back in the game so no arse kicking required - phew. Only cardio today as i am switching training days around to re address the work/training balance, i have got to do a shed load of overtime for the foreseeable future - but its ok i shall fit everything in.

speak soon

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#193 Postby Mini Forklift Ⓥ » Tue Mar 20, 2012 9:59 pm

Thanks guys.

Quick pic I took a couple of weeks ago, forgot to post it up :?

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Image

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Mini Forklift Ⓥ
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Re: Strength Vs Size

#194 Postby Mini Forklift Ⓥ » Wed Mar 21, 2012 4:20 pm

Just got a signed photo of my all time favourite band in the post yesterday :lol:

Image

Oh, and I finally got round to hanging our new TV on the wall. Looks okay, just not as big as the one I had my eyes on. Guess that's what happens when a woman ends up doing the TV shopping, SMH.

Image

Have been taking some downtime away from the gym, just enjoying my family and chilling out. Actually been doing some running (I'm a former ultramarathoner) so who knows... I'm kind of torn right now between the running and the powerlifting haha.... as individual sports go they mix about as well as concrete. Hmmmmmm.
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mattpb
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Re: Strength Vs Size

#195 Postby mattpb » Tue Mar 27, 2012 10:30 am

Hey MF,
Thanks for dropping by my thread, i had always be worried about taking a week off in the past because it would lead to bad eating habits but this week it was not a problem. Couldnt wait to get back in the gym and feel great now.
Hope your training is going well, keep up the great work on your journal.

Matt
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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