Squat, bench, DL & occasional running

[Mini Forklift Ⓥ]

Okay, first a little about me...

I come from an endurance sports background, mainly triathlon/cycling/running. Some of my achievements are:

** Numerous 5, 10 and 15km road races
** 30+ half marathons (PB 1:36 and a heart attack midway through the race)
** 10 full marathons (PB 3:54)
** 2 offroad ultramarathons





I competed in my first powerlifting meet back in 2004, I won the U100kg class. I have competed a few times since then, also winning all of them apart from one shocker where I bombed out on the squats

This year I plan to carry on much the same, just winning what I can! I'll write up my training from about a month ago so you get the idea of what I do; currently I am training towards a push pull meet which is 5weeks away and then the Canterbury Champs in mid-April.

This year I also hope to break the New Zealand raw deadlift record for my weight class, which stands at 451lb. Thanks for following along

[Mini Forklift Ⓥ]

SATURDAY 3rd DECEMBER

I DIDN'T MISS A SINGLE LIFT TODAY ~ COULDN'T HAVE GONE ANY BETTER

Weighed in at 142.78lb around 10.30am.

SQUAT
220
242
264

BENCH
209
220
231 *COMPETITION PB*

DEADLIFT
396
407
418 *PB*

TOTAL: 913

[Mini Forklift Ⓥ]

WEDNESDAY 7th DECEMBER
BODYWEIGHT: 147
TRAINING TIME: 9pm
DURATION: 45mins
COMMENTS: First session back in the gym since the meet. Strength was good (despite tiring quite quickly), but didn't push things that hard tonight
INTENSITY: 70%
RESTING PULSE RATE: 50

APPETITE: AWESOME
PRE WO NUTRITION: Oats, muesli, blueberries, raspberries, protein powder, organic molasses & cinnamon



POST WO NUTRITION: 450cal protein shake, 5g creatine, 3g glutamine

CHEST

DYNAMIC WARMUP
10mins

PAUSED BENCH
45 x 15
110 x 8
180 x 4

PAUSED BENCH (with 2 x boards)
210 x 5
220 x 5
242 x 4

INC. D.BELL PRESS
44 x 15
66 x 10
66 x 8
75 x 8
88 x 8

W.G. DIPS
20
20
10

[Mini Forklift Ⓥ]

FRIDAY 9th DECEMBER
BODYWEIGHT: 145.5
TRAINING TIME: 1pm
DURATION: 40mins
COMMENTS: Trying to keep a cold at bay. Will run 10,000mg Vitamin C through the course of today and hopefully that should kill it off. Felt a little off best today, but dug deep and actually managed to squat 11lb more than at the meet
INTENSITY: 85%
RESTING PULSE RATE: 52

APPETITE: GOOD
PRE WO NUTRITION: 2 x slices multi grain toast, salmon & 2 x poached eggs

ATG SQUATS
45 x 15
110 x 8
180 x 4
220 x 2
242 x 1
264 x 1
275 x 1

CARDIO
Stationary Bike: 10mins, Level 8

POST WO NUTRITION: 450cal protein shake, 5g creatine, 3g glutamine

[Mini Forklift Ⓥ]

So I find myself chasing the NZ raw record of 451lb for the DL...

SUNDAY 11th DECEMBER
BODYWEIGHT: 145
TRAINING TIME: 4.30pm
DURATION: 50mins
COMMENTS: Felt great and keen to hit out some good DL's today.
INTENSITY: 90%
RESTING PULSE RATE: 48

APPETITE: PERFECT

PRE WO NUTRITION: White coconut rice, spicy mushroom balls & veges
POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine

DEADLIFT DAY

DL's
135 x 12
225 x 6

*PULLING OFF 3 x 20kg PLATES (SEE VIDEO BELOW)*

315 x 3
360 x 3
396 x 2
418 x 3 *PB FOR REPS*
429 x 1 *PB*
440 x 1 *PB*

[Mini Forklift Ⓥ]

MONDAY 12th DECEMBER
BODYWEIGHT: 147
TRAINING TIME: 9pm
DURATION: 50mins
COMMENTS: Nice semi-easy session tonight
INTENSITY: 70%
RESTING PULSE RATE: 48

APPETITE: GOOD
PRE WO NUTRITION: 2 x gurnard fillets, pasta & salad

POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine

CHEST

DYNAMIC WARMUP
10mins

PAUSED BENCH
45 x 20
110 x 8
157 x 6
180 x 4
210 x 2
220 x 3 (using 2 x boards)
231 x 6 (using 2 x boards)

INCLINE BENCH
45 x 12
110 x 10
157 x 6
135 x 9
10sec pause
135 x 3

[Mini Forklift Ⓥ]

THURSDAY 15th DECEMBER
BODYWEIGHT: 143
TRAINING TIME: 5pm
DURATION: 50mins
COMMENTS: Good squat session this afternoon
INTENSITY: 85%
RESTING PULSE RATE: 46

APPETITE: GOOD BUT HAVEN'T HAD A CHANCE TO EAT TOO MUCH TODAY
PRE WO NUTRITION: Falafel & salad souvelaki mmmm

POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine

SQUAT DAY

ATG SQUATS
45 x 20
110 x 8
180 x 6
220 x 3
242 x 2
264 x 1
275 x 1
____________________

Dinner time after training

Miso soup with seaweed
2 x slices rye bread
Potatoes, kumara (sweet potato), organic field mushrooms, grean beans & broccoli from our organic vege garden & 2 x cloves of gresh garlic

[Mini Forklift Ⓥ]

FRIDAY 16th DECEMBER
BODYWEIGHT: 146
TRAINING TIME: 9pm
DURATION: 50mins
COMMENTS: Trained some biceps, first time in months. Very happy with my PB today
INTENSITY: 90%
RESTING PULSE RATE: 48

APPETITE: GOOD
PRE WO NUTRITION: Salmon fillet, 2 x poached eggs, watercress and 2 x slices multigrain toast

POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine

HAMMER CURLS
31 x 10
35 x 10

SUPERSET WITH

EZ B.BELL CURLS
77 x 10
77 x 10

CABLE CURLS (ROPE)
46 x 10
33 x 15

FLAT D.BELL PRESS
40 x 15
53 x 10
75 x 8
88 x 12 *Wow, that set felt light*
97 x 7 *PB*

ABS
Lying leg raises
Alternating crunches
Planks
Twisting obliques (bar behind head)
100 x steps ups

** Never even attempted to press the 97's before, so man was I happy with that !!

[Mini Forklift Ⓥ]

MONDAY 19th DECEMBER
BODYWEIGHT: 146
TRAINING TIME: 9pm
DURATION: 60mins
COMMENTS: SOLID SESSION !!
INTENSITY: 80%
RESTING PULSE RATE: 46

APPETITE: GOOD
PRE WO NUTRITION: Salmon & vege pasta bake with salad
POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine

DAY OF THE DEADLIFT

DEFICIT DL'S (USING 2 x 20kg PLATES)
135 x 12
135 x 12
225 x 8

DL's (USING 15kg PLATES TO INCREASE ROM)
247 x 6
315 x 3
360 x 2
382 x 1
382 x 1
382 x 1

GOOD MORNINGS
33 x 15
44 x 15

STEP UPS (HOLDING 5kg PLATES)
2 x SETS

STANDING CL. GRIP CABLE ROWS
73 x 12
73 x 12

SPEED DL's WITH 20kg BAGS





2 x SETS OF 15

[Mini Forklift Ⓥ]

MONDAY 19th DECEMBER
BODYWEIGHT: 144
TRAINING TIME: 2.30pm
DURATION: 30mins
COMMENTS: Too easy, should have gone a little heavier
INTENSITY: 80%
RESTING PULSE RATE: 46

APPETITE: GOOD
PRE WO NUTRITION: Sushi, Carbonated Powerade with caffeine
POST WO NUTRITION: Vegetarian pizza

LEG EXTENSIONS (WARMUP)
73 x 12
73 x 12
73 x 12

LEG PRESS (118lb SLED + 88lb WEIGHTS)



** We have two Leg press machines, so I picked the heavier one
205 x 123 *PB*

1 x ARM D.BELL ROWS
44 x 10
53 x 10

REVERSE GRIP EZ B.BELL CURLS
44 x 12
44 x 12

INCLINE STYLER PRESS
44 x 10
44 x 10

** A good session in between earthquakes. We're approaching the 10,000 aftershock mark now, insane.

[Mini Forklift Ⓥ]

FRIDAY 23rd DECEMBER
BODYWEIGHT: 144
TRAINING TIME: 2pm
DURATION: 40mins
COMMENTS: Was okay until the last set, wrists didn't feel strong this afternoon
INTENSITY: 80%
RESTING PULSE RATE: 48

APPETITE: GOOD
PRE WO NUTRITION: Sushi
POST WO NUTRITION: Rice, baby spinach and 3 x homemade vegetarian sausages Mmmmm

SESSION I

INC. D.BELL FLYES (WARMUP)
26 x 12
31 x 12

FLAT D.BELL CHEST PRESS
44 x 15
53 x 12
70 x 10
79 x 10
88 x 8
97 *FAIL*

AB WORK
10mins

1 x ARM SPEED DL'S WITH 20kg KETTLEBELL
12
12

SESSION II

FLAT D.BELL CHEST PRESS
40 x 12
66 x 10
79 x 6
92 x 7
97 x 4

[Mini Forklift Ⓥ]

SUNDAY 25th DECEMBER
BODYWEIGHT: 145
TRAINING TIME: 5pm
DURATION: 20mins
COMMENTS: Quick, easy Christmas session today
INTENSITY: 70%
RESTING PULSE RATE: 46

APPETITE: GOOD
PRE WO NUTRITION: Christmas lunch !!
POST WO NUTRITION: 550cal protein shake, 5g creatine + 3g Glutamine

'SMALL PLATE' DL's (USING THE 35's)
110 x 15
180 x 12
247 x 10
315 x 8
315 x 8
382 x 3
382 x 3
382 x 2

[Mini Forklift Ⓥ]

'Small plate' deadlifts (conventional style), working up to 90% of my max which is around 400lb.

Using 15kg plates instead of the regular 20's to increase the ROM.

My strength right now is as I start my training; working towards both the NZ Nationals and to try and break the NZ raw deadlift record for my weight class (205kg). Um, that's the record btw, not my weight class.

Nothing like a little pressure to make you perform aye!

[Mini Forklift Ⓥ]

SATURDAY 31st DECEMBER
BODYWEIGHT: 143
TRAINING TIME: 2pm
DURATION: 45mins
COMMENTS: Time to start breaking in the squat suit, it's gonna take a few workouts.
INTENSITY: 80%
RESTING PULSE RATE: 46

APPETITE: GOOD
PRE WO NUTRITION: 1,500cals 4 x vegetarian sausages, lentil curry, 2 x slices multigrain bread & protein shake w 5g creatine + 3g Glutamine
POST WO NUTRITION: 2 x bananas, muesli

LEG EXTENSIONS (WARMUP)
73 x 12
88 x 12
73 x 12

ATG SQUATS (WARMUP)
45 x 10
110 x 8

ATG SQUATS (SUITED)
110 x 5
110 x 5
180 x 5
220 x 3
242 x 2 (very easy)
264 x 2 (easy)
275 x 2 (comfortable)
275 x 1

[Mini Forklift Ⓥ]

NEW YEARS DAY
BODYWEIGHT: 144
TRAINING TIME: 5pm
DURATION: 50mins
COMMENTS: Didn't waste any time today, just wanted to hit the weights heavy and with move as fast as I could between sets
INTENSITY: 90%
RESTING PULSE RATE: 46

APPETITE: GOOD
PRE WO NUTRITION: White & brown rice, salad, prawns + 2 x bananas
POST WO NUTRITION: Homemade pizza: Salmon, red capsicum, low fat Edam cheese, olives, spinach tomato, cracked pepper + lemon juice

CHEST

D.BELL FLYES (WARMUP)
31 x 15
35 x 12
40 x 10

PAUSED BENCH
45 x 20
110 x 10
154 x 6
176 x 3
200 x 2
210 x 2
210 x 2
220 x 1

INCLINE D.BELL PRESS
40 x 12
53 x 10
79 x 8
88 x 6

** I have around a month before I start prep for my next meet, so these next four weeks is the time I need to keep my calories up and really train as productively & heavy as possible. Can't wait