Squat, bench, DL & occasional running

[divamom]

inspirational as always

[asparagus]

I noticed you are taking creatine after your workouts. Isn't it recommended to take before your workouts so your system is full of it when you need it?

[Cown]

You really crack me up sometimes lol I actually laughed out loud when I read 'powerlifting porn'
A DB rack really does look pretty sexy when it's in order like that. If I said that to just about anyone else in my life (very few of them lift), they'd think I've lost my mind entirely..makes me glad you're around! lol So to speak.

[Mini Forklift Ⓥ]

I noticed you are taking creatine after your workouts. Isn't it recommended to take before your workouts so your system is full of it when you need it?

I don't think it's too big a deal, I think it's more the consistency of taking it rather than when you take it IMHO. It's just easy for me to chuck it in a protein shake, I'm not into pre-WO drinks at all otherwise that would have been a natural option to mix into.

My reasoning for taking it post-WO is two pronged really, a) the natural sugars from the oat milk will act as a transporter for the creatine b) my HR will be somewhat elevated allowing for faster absorption and delivery to the muscles.

[Mini Forklift Ⓥ]

inspirational as always

I certainly appreciate having that feedback DM, thank you !!

[Mini Forklift Ⓥ]

You really crack me up sometimes lol I actually laughed out loud when I read 'powerlifting porn'
A DB rack really does look pretty sexy when it's in order like that. If I said that to just about anyone else in my life (very few of them lift), they'd think I've lost my mind entirely..makes me glad you're around! lol So to speak.

I'm glad I make you laugh. In real life I tend to just make people laugh because I'm a clutz haha, I fall over anything any everything. That, or my predictive texts get me in trouble...

[Mini Forklift Ⓥ]

WEDNESDAY 15th AUGUST
BODYWEIGHT: 141
TRAINING TIME: 9.30pm
DURATION: 60mins
MUSIC ON MP3:

WORKOUT COMMENTS: BLOODY AWESOME, ALL LIFTS FELT EASY
WEEK: LIGHT (70%)
RESTING PULSE RATE: 46

APPETITE: GREAT
PRE WO NUTRITION: 8 x pieces vegetable sushi, green seaweed, grated carrot and 1/2 squeezed lemon

POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine

CHEST/BACK

INCLINE BENCH (set at 45 degrees)
BAR x 12
88 x 12
110 x 10
132 x 10
154 x 6

FLAT BENCH
88 x 10
132 x 10
154 x 6
176 x 6
176 x 5

CONVENTIONAL DL's
132 x 10
176 x 10
220 x 10
242 x 10
242 x 9 (lost my grip, bar was rolling)

HAMMER STRENGTH UNILATERAL ROWS
1.5PPS x 12
1.5PPS x 12
2PPS x 10

[asparagus]

176x5 flat bench is 70%? Nice, Mini beast-lift!

It's a bit humbling when someone 50-something lbs lighter than me can bench more than me. Motivational too - I'll get there!

[Mini Forklift Ⓥ]

176x5 flat bench is 70%? Nice, Mini beast-lift!

It's a bit humbling when someone 50-something lbs lighter than me can bench more than me. Motivational too - I'll get there!

You'll get there, just keep plugging away. I'm sure my lifts are pretty average up against many of the guys on here TBH, I just always try to do the best I can.

Your lifts for your BW are excellent. Even pulling 400+ weighing under 150 is massive especially when pulling conventional since a lot of the deadlift is about just getting BW moving behind the bar after getting it off the floor. Trying to counter act 429 from pulling you forward is a BIG deal.

Thanks man, I really do appreciate that. The part that I bolded was something I never even given thought to but makes perfect sense, really highlights how much eaiser the bigger guys have it as soon as the weight is moving.

[Mini Forklift Ⓥ]

SUNDAY 19th AUGUST
BODYWEIGHT: 140
TRAINING TIME: 6.30pm
DURATION: 50mins
MUSIC ON MP3:

WORKOUT COMMENTS: KICK-ASS
WEEK: MOSTLY LIGHT (70%)
RESTING PULSE RATE: 44

APPETITE: GREAT
PRE WO NUTRITION: Spicy mushroom balls, veges, cashew nuts & coconut rice (see pic below)

POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine (Post-WO)

Salmon & salad on a gluten free, grated seaweed & carrot, eaten about 30mins after training (see pic below)

ASSISTANCE WORK

STANDING STRICT B.BELL SHOULDER PRESS (applying no leg drive)
BAR x 12
66 x 10
77 x 8

PAUSED BENCH
BAR x 12
80 x 10
132 x 10

PAUSED BENCH (1 x board)
176 x 7
187 x 7 *PB*

1 x ARM D.BELL CLEAN & PRESS
40 x 8
48 x 6
53 x 3
57 x 2 *PB*

WIDE GRIP CHINS
8
8

HAMMER STRENGTH 'BENCH' (using the HS row but in reverse, as a press rather than a pulling move)
1PPS x 12
1.25PPS x 12
1.5PPS x 10

[Mini Forklift Ⓥ]

Forgot to mention that I got some new protein powder at the weekend. Having a change from the soy stuff that I have been using for last few months, this one is sourced from sprouts.

[asparagus]

You'll get there, just keep plugging away. I'm sure my lifts are pretty average up against many of the guys on here TBH, I just always try to do the best I can.

The raw numbers might be about average comparatively, but the fact that you're lifting it at a lower bodyweight/ smaller frame is impressive to me.

Your lifts for your BW are excellent. Even pulling 400+ weighing under 150 is massive especially when pulling conventional since a lot of the deadlift is about just getting BW moving behind the bar after getting it off the floor. Trying to counter act 429 from pulling you forward is a BIG deal.

Thanks man, I really do appreciate that. The part that I bolded was something I never even given thought to but makes perfect sense, really highlights how much eaiser the bigger guys have it as soon as the weight is moving.

Well, lifting is all about strength and leverage really, so I agree in part. However, it helps on the deadlift to have the proper ratio of lengths for various body parts, such as longer arms, shorter legs and torso more so than just being heavier vs. lighter. A shorter lever mean less torque about a pivot, so I think that those with a smaller frame would also have it easier. However, this does not in the least dilute your accomplishments of deadlifting almost 3x your bodyweight.

Still impressive man, keep it up!

That sprout-based powder is the one I was using previously. It was pretty good although the flavor was what you would expect considering they don't add anything to it. I learned some things I didn't like about the company though, which probably wouldn't affect you given your vegetarianism.

[Mini Forklift Ⓥ]

However, this does not in the least dilute your accomplishments of deadlifting almost 3x your bodyweight.

Thanks bud! I've actually pulled 3 x bodyweight a few times before, 429 @ 143 bw.

That sprout-based powder is the one I was using previously. It was pretty good although the flavor was what you would expect considering they don't add anything to it. I learned some things I didn't like about the company though, which probably wouldn't affect you given your vegetarianism.

What did you find out? That doesn't sound great

[Mini Forklift Ⓥ]

Killed it tonight, worked up to triples on box squats and DL's.

Chilling with a beer (or two) now then off to bed, just over a week until I kick into my training for the Raw Champs so the alcohol will go followed by coffee a little later on down the track.

[asparagus]

That sprout-based powder is the one I was using previously. It was pretty good although the flavor was what you would expect considering they don't add anything to it. I learned some things I didn't like about the company though, which probably wouldn't affect you given your vegetarianism.

What did you find out? That doesn't sound great

Vegan Essentials and Robert Cheeke both spoke up about the company/product in a thread here:
http://www.veganbodybuilding.com/forum/viewtopic.php?f=46&t=27701

Basically, not only do they use (or used) lanolin-based D3, but the company was deceptive about it and the founder was (probably still is) anti-vegan, so that's not something I want to support.