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Squat, bench, DL & occasional running


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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.

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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

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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.

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TUESDAY 21st AUGUST

BODYWEIGHT: 140

TRAINING TIME: 7.15pm

DURATION: 60mins

MUSIC ON MP3:

http://www.symphonyx.com/images/cov-symx-iconoclast-ltd.png

WORKOUT COMMENTS: PRETTY BLOODY GOOD

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 44

 

APPETITE: BEST IT'S BEEN IN A LONG TIME

PRE WO NUTRITION: Bowl of black lentil & vege salad (see pic below)

 

POST WORKOUT NUTRITION: 2 x Chinese vegetable buns (see pic below)

Soy choc protein shake (made with oat milk) + 5g micronised creatine

 

BOX SQUATS & DL's

 

PARALLEL BOX SQUATS

BAR x 12

110 x 12

154 x 8

176 x 6

200 x 5

220 x 3

242 x 2

242 x 2

CONVENTIONAL DL's (pulling off 2 x 20kg plates ~ no straps, chalk or belt)

132 x 12

132 x 6

220 x 6

264 x 6

308 x 5

330 x 3

352 x 3

361 x 3

Bows.jpg.bcacbe923fdaee4acc92acc847c256ea.jpg

Chinese vege bows

Lentils.jpg.49ee7313c51dd2528d81088eaa0e52ed.jpg

Dinner

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THURSDAY 23rd AUGUST

BODYWEIGHT: 140

TRAINING TIME: 4.30pm

DURATION: 60mins

MUSIC ON MP3:

http://t0.gstatic.com/images?q=tbn:ANd9GcQuEHbTh5D6z-kIrBZx-wTv6f8mQIa2TNAFGhdbCiobMry9l6ojPIjpkxnIJw

WORKOUT COMMENTS: KICK ASS

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 45

 

APPETITE: BIG

PRE WO NUTRITION:

Freshly juiced beets, carrots, celery and orange (see pic below)

Bread roll, grated seaweed & carrot + bowl of Tom Yum soup (see pic below)

 

POST WORKOUT NUTRITION:

Soy choc protein shake (made with oat milk) + 5g micronised creatine (straight after workout)

 

Vegan coconut milk curry cooked in a hot pot with ramen noodles, spicy mushroom balls, veges + cashew nuts (about 30mins after workout) (see pic below)

 

COMPOUND 'MIX IT UP'

 

LEG PRESS

2PPS x 25

3PPS x 20

4PPS x 20

4.5PPS x 15

5PPS x 12

 

SLDL's

110 x 15

132 x 12

176 x 10

220 x 8

220 x 8

 

EZ BAR CURLS

55 x 12

77 x 10

88 x 10

99 x 8

 

CGBP

88 x 12

132 x 10

132 x 10

154 x 8

154 x 8

176 x 6

Curry.jpg.cdea682304b6bbbf94b0123f8f9b5c31.jpg

Soup.jpg.588168f4e6106f5211e073251d7e879f.jpg

926422302_Rawjuice.jpg.1694a40f2e7c436a3646ecb0571cc170.jpg

Edited by Mini Forklift Ⓥ
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Just went in for a quick train tonight as the wife has gone out with a friend to the casino.

 

Did some good strong deficit DL's using the 15kg plates; just on my 'medium' week so I worked up to 4PPS for 6 easy reps with just my belt (no chalk or straps). Pretty confident I could knock out at a triple with 5PPS now, which considering I'm still over a week away from starting my prep I'm quite happy with that.

 

Quiet weekend following on from the wifes' dress-up 40th Birthday party last Saturday night (wife was a sexy Red Riding Hood mmmm, that's her in the pic below with our youngest daughter). Check out this photo collection I secretly spent a few weeks putting together, that was a pretty cool surprise I sprung on her and a nightmare trying to get enough photos and then get them to fit in the frame!..

 

300856_10151036913528720_1361160104_n.jpg

 

I'll probably train either tomorrow or Sunday depending on what's happening with the family, I'm stoked with how well my training is going at the moment. Hope it continues

598791631_LittleRedRidingHood.jpg.cab8d4968cb057c29b8270563e1c97ec.jpg

Sexy Mama

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un related to training, but how sweet you did that for your wife for her 40th (my ex hub got so plastered on my 40th--I didn't get a gift let alone a photo collage---there is a reason he is the ex- and turned 51 two days ago..ptooey)! restores faith in good men being out there--I knew there was something cool about you...separate that you were a runner first! Is the wife vegan/ vegetarian as well? kids?

glad training is kick ass for you

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Thanks Diva, you are too kind !! No, I'm the only vege in our household although my girls really aren't into meat very much at all. We'll let them make their own decision about that when they are old enough and feel ready to make the choice themselves.

 

Good session this morning, arms got so pumped I couldn't even fully contract them. Will post a photo up in a couple of hours when I type it up, happy with where things are at right now

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SUNDAY 26th AUGUST

BODYWEIGHT: 141

TRAINING TIME: 10.30am

DURATION: 60mins

MUSIC ON MP3:

http://livestage.blog.com/files/2012/05/steve-vai_story-of-light.jpg

WORKOUT COMMENTS: FASTED WORKOUT, ANOTHER GOOD SESSION

WEEK: MEDIUM (80%)

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION: Espresso

 

POST WORKOUT NUTRITION: Oats, muesli, 1 x banana, walnuts, dessicated coconut, soy protein & Alfalite milk, 20mins after workout (see pic below)

Tom Yum rice, beansprouts, veges & soy 'pork', 1 x coriander pancake, 90mins after workout (see pic below)

 

CHEST & BICEPS

 

DYNAMIC WARMUP

5mins

 

DEAD-STOP BENCH

BAR x 10

110 x 8

132 x 6

154 x 4

176 x 3 (easy triple)

 

INCLINE BENCH

132 x 5

132 x 5

132 x 5

132 x 5

132 x 5

 

EZ B.BELL CURLS

55 x 12

66 x 12

77 x 10

88 x 8

 

CONC. CURLS (did 8 reps for the right arm, 10 reps for my left)

18 x 8

18 x 8

18 x 8

823310017_TomYumrice.jpg.89a2ecc56f23f9455959951fbb01846e.jpg

Oats.jpg.47325a2bcd82f279cb86bbf487440c05.jpg

1679684900_Unlicensedguns.jpg.52ab11f1b370286af6c0142f5b16c376.jpg

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... and after the gym I did some work in the garden and round the back of our house.

 

We had a shit load of ivy that had grown all the way up our fence, round the sides of our shed and even on the roof of it (you can see on the fence where it's actually grown up against it and stuck to the wood). I pulled the whole lot out which took me about 40mins, then I mowed the lawns so all up it was a good hours worth of cardio haha

Cardio.jpg.d8170a3e4a615bb9c559f49ce4be5078.jpg

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Had a shit sleep thanks to hayfever, decided to go to the gym at 4am rather than continue lying in bed. Did one set of squats and realised it would be a shit workout so ended up just doing some fasted cardio...

 

 

CARDIO

Treadmill

15mins @ 5.5kph/2.5 Incline

 

 

Will go back and train as soon as feel back to normal, quite flat right now.

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Allergies are terrible...mine ruined my sleep earlier this week. Thankfully earlier this year I had the forsight to keep a box on hand, so with regular dosing I'm keeping it at bay. Kudos for going to the gym when allergies are acting up, though lol

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Well it turns out I probably had a cold, not hayfever lol.

 

At least my nose has cleared today but I'm not quite at 100%. Will hit chest instead of legs next, as I think legs will take too much out of me and could hinder my recovery. Hoping to train at some point today, just not sure when.

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I only lasted 15mins on the treadmill though, I probably should have just stayed in bed !!

 

Anyhow I'm just back from the gym, got a quick early-evening session in as I'm feeling a lot better now.

 

Really happy with how my bench is coming up, last set I got an easy triple with 187 and a good pause between each rep; I'll be starting to train paused bench a lot more now. Will type it up later, gotta go and pick up the kids from the in-laws now.

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Great couple of training sessions (will type them up soon).

 

Hit 192.5 for an easy triple on the bench this afternoon, that was completely raw as well. Followed it up with 352 for another easy triple on deficit deadlifts, and then worked my way up to some heavy leg pressing.

 

292058_10151062934588720_115386696_n.jpg

 

Still got 10 reps for the heaviest last set. I'm going into my 12 week prep with some pretty decent strength, possibly better than when I've trained for previous meets. That's encouraging

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You prefer opposite grips for your deadlifts?

Gives me more power and stability ~ underhand/overhand grip is actually heaps more common in powerlifting than a standard grip. Take a look at some photos or videos of people deadlifting and you'll see what I mean.

 

Couple of training sessions to log, both of them kicked butt (without particularly kicking my butt). I'm recovered from them and ready to hit legs tonight, first day of my 12 week prep. FOCUS.

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