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 Post subject: Re: Strength Vs Size
PostPosted: Fri Jan 27, 2012 3:10 pm 
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That protein & greens below is the crux of my supplement combo right now, they blend up into a pretty tasty drink 8)

The other combo that's on the menu this weekend is heavy deadlifts & bench press. One month out from the meet now so still a little time for strength to come up a fraction, will be aiming to hit a 429 DL and a 231 paused bench.

Will update my journal sometime this weekend, thanks for following MF.

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 Post subject: Re: Strength Vs Size
PostPosted: Fri Jan 27, 2012 5:47 pm 
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Manatee
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Mini Forklift Ⓥ wrote:
robert wrote:
Awesome stuff, buddy!

Keep after it!

Hard work and dedication = results. Nice to see you being a great example of that concept.

Thank you Robert, a real honour coming from someone such as yourself :?

So I'm having a good day of eating as it's my heavy training week and deadlifts are up tonight. Hoping that I won't be pulling too far off 200kg/440lb, we'll see what happens. Will be a late night session once the kids are up in bed, dinner was spicy mushroom balls with coconut rice and veges plus a banana and a nectarine. The mushroom balls is one of my favourite dishes from a local vegan restaurant close to my work.

Will type up the training session later, hope you all have a great Friday MF.



Hey that food looks pretty tasty, good work!!

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 Post subject: Re: Strength Vs Size
PostPosted: Sat Jan 28, 2012 5:04 am 
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Thanks Matt!.

Saturday today, I had the girls all day today, took them to the beach and they (and me) had a blast haha.

Gym wise, I took the deadlifts to the well. Never been that close to total failure on them... will leave it all until I put the video together on Monday. Should be up here by Tuesday at the latest, it's pretty raw but I've tried to make it interesting & informative by explaining what I do and why I do it.

Basically finished up attempting pulling 440lb off a couple of plates... carnage. :shock:

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 Post subject: Re: Strength Vs Size
PostPosted: Sun Jan 29, 2012 3:35 pm 
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Here it is, this session killed me. An hour of deadlifts cut down into about 11mins, I hope you enjoy it.


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 Post subject: Re: Strength Vs Size
PostPosted: Sun Jan 29, 2012 4:33 pm 
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That was a great set at the end there. I do the same exact thing when I do my max rep. It takes me a while to get my head and get focused. I am kind of scared and antsy when I am up on the big weights like that.


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 Post subject: Re: Strength Vs Size
PostPosted: Sun Jan 29, 2012 4:50 pm 
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MattSxvx wrote:
That was a great set at the end there. I do the same exact thing when I do my max rep. It takes me a while to get my head and get focused. I am kind of scared and antsy when I am up on the big weights like that.

It was definately maximal, but with the training programme I follow it's something I only attempt once a month.

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 Post subject: Re: Strength Vs Size
PostPosted: Tue Jan 31, 2012 1:42 am 
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NUMBERS FROM MY 'HEAVY' WEEK

Average bodyweight: 144
Best squat: 286
Best paused bench: 231
Best deadlift (pulled off 2 x plates) 440 *PB*

That was a good week 8) Nutrition was decent, no problems with recovery and my mental & physical state was great. Only area that wasn't up to par was sleeping, I averaged 7hrs a night instead of my usual 8.5hrs.

Moving onto my deload week now, so just easier training and allowing my body to facilitate optimal recovery from last weeks heavy workload.

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 Post subject: Re: Strength Vs Size
PostPosted: Tue Jan 31, 2012 11:44 am 
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Mini Forklift Ⓥ wrote:
NUMBERS FROM MY 'HEAVY' WEEK

Average bodyweight: 144
Best squat: 286
Best paused bench: 231
Best deadlift (pulled off 2 x plates) 440 *PB*


Seriously impressive numbers, mate. Maybe you should have just made your username "Forklift Ⓥ."

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 Post subject: Re: Strength Vs Size
PostPosted: Tue Jan 31, 2012 10:32 pm 
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vegansludge wrote:
Seriously impressive numbers, mate. Maybe you should have just made your username "Forklift Ⓥ."

Plenty of room for improvement. Don't make me blush :oops:

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 Post subject: Re: Strength Vs Size
PostPosted: Wed Feb 01, 2012 2:19 am 
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Location: Christchurch, New Zealand.
THURSDAY 26th JANUARY
BODYWEIGHT: 145
TRAINING TIME: 4.15pm
DURATION: 50mins
COMMENTS: Again, another decent session. Strength was good, had more in the tank on squats 8)
WEEK: HEAVY
RESTING PULSE RATE: 48

APPETITE: REALLY GOOD
PRE WO NUTRITION: 160g rolled oats & flaxseeds (soaked from the night before)
50g muesli
2 x scoops soy protein powder
1 x banana + handful of blueberries
450ml Alfalite milk (a milk substitute)
1 x tbsp organic blackstrap molasses & sprinkle of cinnamon

1 x double espresso (Inca FE organic coffee)

POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass)

LEG EXTENSIONS
73 x 12
73 x 12
73 x 12

ATG SQUATS (SUITED)
BAR x 20
BAR x 12
88 x 10
110 x 10
132 x 6
176 x 4
220 x 3
242 x 1
264 x 1
275 x 1

SEATED CALF RAISES
0.5PPS x 12
0.75PPS x 12
1PPS x 12

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 Post subject: Re: Strength Vs Size
PostPosted: Wed Feb 01, 2012 2:41 am 
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Location: Christchurch, New Zealand.
SATURDAY 28th JANUARY
BODYWEIGHT: 144
TRAINING TIME: 7.30pm
DURATION: 60mins
COMMENTS: BRUTAL. HANDS DOWN THOSE FINAL TWO SETS WERE THE HARDEST I HAVE EVER WORKED TO GET A LIFT.
WEEK: HEAVY
RESTING PULSE RATE: 46

APPETITE: GREAT
PRE WO NUTRITION: 600ml wtaer, 2 x nectarines, salad with a squeezed lemon, 1/2 cup of quinoa, onion + 3 x homemade vege sausages (see photo)

POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass)
Large bowl of muesli, soy protein, 200ml AlfaLite + a banana

DEADLIFT NIGHT

8 x sets of DL's pulling from 2 x 20kg plates. Finished up on 440 which was a new PB for me. Pretty stoked with that, I wasn't leaving until I nailed that lift, even if it meant me being there until midnight. That's just the way I am. :roll:



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 Post subject: Re: Strength Vs Size
PostPosted: Wed Feb 01, 2012 3:45 pm 
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Location: Christchurch, New Zealand.
TUESDAY 31st JANUARY
BODYWEIGHT: 144
TRAINING TIME: 3.30pm
DURATION: 45mins
COMMENTS: No hanging around tonight. All very easy weight, no more than a minute rest between sets
WEEK: DELOAD
RESTING PULSE RATE: 48

APPETITE: REALLY GOOD
PRE WO NUTRITION: Lunch around 1pm, protein bar on the way to the gym and a double espresso (Inca FE organic coffee), served in my favourite cup :zunge:

POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass)

CHEST/ANCILLARY WORK

FLAT D.BELL PRESS
44 x 12
57 x 10
70 x 10
84 x 8

CGBP
88 x 10
110 x 8
132 x 8
154 x 8

CABLE PUSHDOWNS (ANGLED BAR)
44 x 12
44 x 12
55 x 12
66 x 10

BOTTOM POS. BENCH (SPEED WORK)
88 x 10
88 x 10
132 x 8


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 Post subject: Re: Strength Vs Size
PostPosted: Wed Feb 01, 2012 10:54 pm 
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Location: Christchurch, New Zealand.
THURSDAY 2nd FEBRUARY
BODYWEIGHT: 144.5
TRAINING TIME: 2.45pm
DURATION: 30mins
COMMENTS: Technique based session
WEEK: DELOAD
RESTING PULSE RATE: 46

APPETITE: CLYDESDALE
PRE WO NUTRITION:

Image

600ml water, Spicey mushroom balls, vegetables, cashew nuts & coconut rice (from my favourite local restaurant)...

http://www.welcomecafe.co.nz/

POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass)

SPEED DL's
110 x 8
110 x 8
132 x 8
132 x 8

** Really focused on driving through my feet and getting lots of drive from the quads in an effort try to take some of my lower back out of the movement

D.BELL SLDL's
57 x 10
66 x 10

LEG PRESS (CLOSE STANCE)
2PPS x 15
3PPS x 15
4PPS x 15
5PPS x 15

BAR HANGS
2 x 1min

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 Post subject: Re: Strength Vs Size
PostPosted: Thu Feb 02, 2012 12:37 am 
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Got the latest issue of one of the mags I regularly read today, really informative and always has some good food ideas & recipes in there...

Image

Looking forward to my parents arriving tomorrow from the UK, haven't seen them for nearly 3yrs! They're staying with us for 3wks, will be great. Shouldn't derail my training at all as I have 2wks off work from tomorrow woohoo :zunge:

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 Post subject: Re: Strength Vs Size
PostPosted: Thu Feb 02, 2012 12:49 am 
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Mini Forklift Ⓥ wrote:
Looking forward to my parents arriving tomorrow from the UK, haven't seen them for nearly 3yrs! They're staying with us for 3wks, will be great. Shouldn't derail my training at all as I have 2wks off work from tomorrow woohoo :zunge:


Enjoy the time with your parents, mate! Three years is a long time.

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