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Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Thu Dec 13, 2012 2:52 am
by Mini Forklift Ⓥ
Decent session this morning, bench went pretty well.

Just working on my next block of training as we speak, time for a slight change and a few tweaks... stay tuned :wink:

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Thu Dec 13, 2012 3:10 am
by Mini Forklift Ⓥ
Here's the new protocol which will run over 12 weeks. Starting sometime towards the beginning of January once I know what date the Canterbury Champs are ~ usually falls around mid April :)
____________________

MON: SQUATS
TUE: BENCH
WED: DL
THU: REST
FRI: LEGS w SQUAT VARIATION
SAT: CHEST w BENCH VARIATION
SUN: BACK w DL VARIATION

____________________

WEEK 1: SQUAT (ME) / BENCH (MEDIUM 80%) / DL (LIGHT 70%)
WEEK 2: BENCH (ME) / DL (MEDIUM 80%) / SQUAT (LIGHT 70%)
WEEK 3: DL (ME) / BENCH (LIGHT 70%) / SQUAT (MEDIUM 80%)
WEEK 4: Hypertrophy, as well as focus on ancillary moves/speed/technique

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Thu Dec 13, 2012 3:51 am
by vegan_rossco
Looks good to me matey! :)

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Thu Dec 13, 2012 2:56 pm
by Mini Forklift Ⓥ
vegan_rossco wrote:Looks good to me matey! :)

Thanks, I hope so.

It will be hard training and a 6 day week, but then 3 out of the 6 days are only hitting the one exercise. It will be a low volume/high intensity approach :wink:

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Fri Dec 14, 2012 12:38 am
by captfit
All the best for your training ! I read your earlier post , 16 sets of Deadlift wow , that is intense and motivatng for me

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Fri Dec 14, 2012 1:53 pm
by asparagus
Mini Forklift Ⓥ wrote:Here's the new protocol which will run over 12 weeks. Starting sometime towards the beginning of January once I know what date the Canterbury Champs are ~ usually falls around mid April :)
____________________

MON: SQUATS
TUE: BENCH
WED: DL
THU: REST
FRI: LEGS w SQUAT VARIATION
SAT: CHEST w BENCH VARIATION
SUN: BACK w DL VARIATION

____________________

WEEK 1: SQUAT (ME) / BENCH (MEDIUM 80%) / DL (LIGHT 70%)
WEEK 2: BENCH (ME) / DL (MEDIUM 80%) / SQUAT (LIGHT 70%)
WEEK 3: DL (ME) / BENCH (LIGHT 70%) / SQUAT (MEDIUM 80%)
WEEK 4: Hypertrophy, as well as focus on ancillary moves/speed/technique

I can't really speak to this as the only strength training experience I have lies with Stronglifts 5x5 and Wendler's 5/3/1. I haven't gotten to the point that I think I can set up a program better than either of those. Both of them really work for me, so I see no point in changing the main tenets of my workouts.

I'm assuming by "ME" you mean main event so you'll be lifting those at 90% or higher? High singles, lower doubles/triples, combinations of both?

Good luck!

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Fri Dec 14, 2012 8:43 pm
by jamesxvx
This looks like the cube method that Brandon Lilly has been on for a while. I've been trying to find the ebook online, but can't seem to find a pdf.

Re: 'The Cube Method'

Posted: Sat Dec 15, 2012 5:09 am
by Mini Forklift Ⓥ
jamesxvx wrote:This looks like the cube method that Brandon Lilly has been on for a while. I've been trying to find the ebook online, but can't seem to find a pdf.

It's similar, although IMO my programme is a little simpler.

I replied in your journal, but if you PM your email address I'm more than happy to send 'The Cube Method' through to you buddy :wink:

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Sat Dec 15, 2012 3:12 pm
by Mini Forklift Ⓥ
Got a big squat session to type up, was quite happy with how that went yesterday.

Great weekend so far, on Saturday I drove the girls up into the hills above Christchurch as it was a hot Summer day. They loved it up there!

Image

Then we drove down into Sumner which is a little seaside town, bought them an ice cream each and took them to the beach. Awesome day :D

Benching this afternoon and looking forward to it.

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Sun Dec 16, 2012 3:50 pm
by Mini Forklift Ⓥ
Will write up my training later, had a GREAT chest and squat session last night.

Didn't want to go heavy with the chest work, the aim was to move some good weight for reps. Paused bench I hit 176 x 6 and then 200 x 4, both felt really good. The incline dumbbell presses after about 10 sets of bench were also pretty good. Finished off with ATG squats and continuing to feel strong I worked up to attempting a 130kg ATG squat ~ NAILED IT. Must be doing something right I guess :)

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Tue Dec 18, 2012 1:49 am
by Mini Forklift Ⓥ
So it's a couple of weeks before I settle into my new programme, can't wait. Aim this time around is to come in as close to the weight limit as possible and be the strongest I have ever been ~ I can total 900+ at 139 so I'm hoping to get close to a 1,000lb total at 145 bodyweight :?

Slow bulking at the moment, about 143 right now and looking to take myself up to about 147-148 over the next month or two.

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Tue Dec 18, 2012 7:43 pm
by Cown
That view is AMAZING. I'm incredibly jealous you have summer right now...our winter is so far just rainy and miserable. All of our igloos are melting :wink:
Looks like a solid program you've set up for yourself. I'm excited for the competition just reading about you planning for it lol I can't compete, so I live vicariously through you haha
What made you decide to move up in weight?

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Tue Dec 18, 2012 8:50 pm
by Mini Forklift Ⓥ
I'm only taking my bodyweight up to what I'm allowed, I'll still be competing in the 130-145 class. The April meet is always really competitve so I'll need to be at my strongest if I want to win the thing. Goal in my last meet was to win it and pull a 3xbw deadlift, this time will be to win and get close to a 1,000lb total. Having an extra 6lb of muscle on me should make a big difference.
And yes I'm very lucky living in such a beautiful part of the world! Hope your weather brightens up soon MF.

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Wed Dec 19, 2012 12:28 am
by Mini Forklift Ⓥ
Been working with one of Stan's training partners to sort an interview out with Stan & Eric, got a parcel in the mail today which was a really cool 'thank you' gift :)

Image

Gotta get it all typed up and I will post it up here for you guys MF.

Re: Training for the Chch Powerlifting Champs, April 2013

Posted: Wed Dec 19, 2012 2:25 am
by vegan_rossco
Awesome! Looking forward to reading it! :)
And dam nz looks amazing, there's a certain place on the isle of wight where you can see the sea in almost all directions, I should get a photo and get a "where you're from" thread going ;)
You not posting all your lifts bud? Also.. Nice!! 130kg squat, that's badass 8) for the 5/3/1 programme I've lowered squatting weight a fair bit