Squat, bench, DL & occasional running

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Mini Forklift Ⓥ
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Re: Meat & Drug free Powerlifting

#421 Postby Mini Forklift Ⓥ » Thu Aug 30, 2012 1:49 am

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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Re: Meat & Drug free Powerlifting

#422 Postby Mini Forklift Ⓥ » Thu Aug 30, 2012 5:41 am

What's up next?..

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Deadlifts :boxer:
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Re: Meat & Drug free Powerlifting

#423 Postby Mini Forklift Ⓥ » Sat Sep 01, 2012 4:50 am

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.

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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 :D
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Re: Meat & Drug free Powerlifting

#424 Postby Cown » Sat Sep 01, 2012 7:09 pm

You prefer opposite grips for your deadlifts?
Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self portrait into a masterpiece.

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Re: Meat & Drug free Powerlifting

#425 Postby Mini Forklift Ⓥ » Sun Sep 02, 2012 11:11 pm

Cown wrote: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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Re: Meat & Drug free Powerlifting

#426 Postby divamom » Sun Sep 02, 2012 11:25 pm

so are you marathoning at all now? I did sooo many Half's , I lost count (I live in So Cal...they have one at least every month somewhere, and so for years (1993 - 2009) I did like 4 - 8 per year minimum...crazy fun and that doesn't count training runs)...but only four full's, and at 23miles my right hip gives out...all 4--and then in 2009...my insides just up and quit on me- after like 27 years of running-Its why I love the stairmill so much..its the only thing that even comes close to replicating a good, long, hard run ( gawsh, that sounds kind of naughty) saw you were at Kyles thread....I am trying to get him to not focus on the form and instead just enjoy the run-- (he's here in San Diego so I see him and his mom frequently)...he isn't there...yet. ..not logging my own workouts on here anymore...but back in the gym with 45 - 1 hr cardio sessions and 30 -40 minutes of 5 day body work out..man, getting injured at 50 sucked rear end. Don't do it.Still tiny and in shape, but up 5 lbs and a few BF% 's, but all good...part of the crazy ride known as life Tell me you are one of the dads that pushed his kids in a baby runner when they were babies!!!
Thanks for always being so inspiring and motivating!

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Re: Meat & Drug free Powerlifting

#427 Postby asparagus » Tue Sep 04, 2012 5:17 pm

Mini Forklift Ⓥ wrote:...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 :D


Nice - I'm looking forward to hearing of your new PB's!
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Re: Meat & Drug free Powerlifting

#428 Postby Mini Forklift Ⓥ » Wed Sep 05, 2012 2:37 am

Got some training to write up, better get busy...
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Re: Meat & Drug free Powerlifting

#429 Postby Mini Forklift Ⓥ » Wed Sep 05, 2012 2:45 am

THURSDAY 30th AUGUST
BODYWEIGHT: 141
TRAINING TIME: 3.30pm
DURATION: 50mins
MUSIC ON MP3:
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WORKOUT COMMENTS: GREAT
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 46

APPETITE: DECENT
PRE WO NUTRITION: Large bowl of vegetable noodle soup (see pic below)

POST WORKOUT NUTRITION: 'Carb up': 1 x Inari, 1 x large vege sushi wrap + grated seaweed, yellow pickle and capsicum (see pic below)
Soy choc protein shake (made with oat milk) + 5g micronised creatine

BENCH DAY

1 x ARM D.BELL CLEAN + PRESS
40 x 6
53 x 5
57 x 4

PAUSED RAW BENCH (no belt or wrist wraps)
BAR x 12
110 x 6
132 x 5
154 x 4
176 x 3
187 x 3 (easy triple)
Attachments
Vege soup.jpg
Vege soup.jpg (8.85 KiB) Viewed 2322 times
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Re: Meat & Drug free Powerlifting

#430 Postby Mini Forklift Ⓥ » Wed Sep 05, 2012 2:52 am

SATURDAY 1st SEPTEMBER
BODYWEIGHT: 141.5
TRAINING TIME: 4pm
DURATION: 60mins
MUSIC ON MP3:
Image
WORKOUT COMMENTS: PRETTY BLOODY GOOD
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 44

APPETITE: GOOD
PRE WO NUTRITION:
200g rolled oats
50g muesli
2 x tbsp soy choc protein powder
2 x grated brazil nuts
350ml oat milk
1 x tbsp organic blackstrap molasses & sprinkle of cinnamon (see pic below)

POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine (straight after training)
Went out for Chinese dinner ~ Fathers Day here in NZ. I'm sure there were plenty of carbs despite the food actually being pretty clean (about an hour after training)

COMPOUND

PAUSED RAW BENCH (no belt or wrist wraps)
BAR x 12
110 x 6
132 x 5
154 x 4
176 x 3
192.5 x 3 (easy triple)

CONVENTIONAL DEFICIT DL's (using 15kg plates to increase ROM, no straps or chalk)
110 x 10
110 x 10
176 x 6
242 x 6

WITH BELT ON

308 x 5
330 x 3 (easy triple)
352 x 3 (comfortable triple)

LEG PRESS
2PPS x 25
3PPS x 20
4PPS x 20
5PPS x 15
6PPS x 10

* Ran out of time for squats, will be first up tomorrow morning. Happy with this session though, 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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Pre-WO
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RAW CHAMPS PREP: WEEK 1

#431 Postby Mini Forklift Ⓥ » Wed Sep 05, 2012 3:00 am

MONDAY 3rd SEPTEMBER
BODYWEIGHT: 141.5
TRAINING TIME: 7pm
DURATION: 50mins
MUSIC ON MP3:
Image
WORKOUT COMMENTS: GOOD SESSION, FELT STRONG
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 46

APPETITE: GREAT
PRE WO NUTRITION: Tom Yum beancurd wrapped in seaweed, cashew nuts and fresh veges (see pic below)

POST WORKOUT NUTRITION: Potato & fenugreek curry with white rice (see pic below)

SQUATS & DL's

ATG RAW SQUATS (no belt)
BAR x 12
BAR x 12
88 x 10
110 x 10
132 x 8
154 x 6
154 x 6

CONVENTIONAL DEFICIT DL's (using 15kg plates to increase ROM, no straps or chalk)
110 x 8
176 x 8
242 x 6
308 x 5
330 x 3
352 x 2 (comfortable double)
363 x 1 (relatively easy single)
Attachments
Tom Yum.jpg
Tom Yum.jpg (8.54 KiB) Viewed 2324 times
Yum curry fodder.jpg
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RAW CHAMPS PREP: WEEK 1

#432 Postby Mini Forklift Ⓥ » Wed Sep 05, 2012 3:05 am

TUESDAY 4th SEPTEMBER
BODYWEIGHT: 141.5
TRAINING TIME: 9pm
DURATION: 60mins
MUSIC ON MP3:
Image
WORKOUT COMMENTS: BLOODY GOOD
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 45

APPETITE: BIG
PRE WO NUTRITION: Vegan burger, dark hot chocolate drink (see pics below)

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

CHEST

FLAT D.BELL PRESS
40 x 12
57 x 8
70 x 8 (easy weight)

PAUSED BENCH
BAR x 10
110 x 8
132 x 8
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4
Attachments
Vegan burger.jpg
Vegan burger.jpg (8.7 KiB) Viewed 2322 times
Hot choc.jpg
Hot choc.jpg (7.38 KiB) Viewed 2322 times
Last edited by Mini Forklift Ⓥ on Wed Sep 05, 2012 3:12 am, edited 1 time in total.
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RAW CHAMPS PREP: WEEK 1

#433 Postby Mini Forklift Ⓥ » Wed Sep 05, 2012 3:11 am

WEDNESDAY 5th SEPTEMBER
BODYWEIGHT: 141.5
TRAINING TIME: Trained with Ray, 5.30am (see pic below)
DURATION: 40mins
WORKOUT COMMENTS: GOOD FUN, GOOD PUMP 8)
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 44

APPETITE: BEST IT'S BEEN IN A LONG TIME
PRE WO NUTRITION: FASTED

POST WORKOUT NUTRITION: Homemade muesli, dessicated coconut, sliced almonds, AlfaLite milk and 2 x tbsp soy choc protein (see pic below)

ARMS

EZ B.BELL PREACHER CURLS
55 x 12
77 x 10
77 x 10

INC. D.BELL CURLS
15 x 10
15 x 10
15 x 10

SUPERSET WITH

HAMMER CURLS
15 x 10
15 x 10
15 x 10

CABLE PRESSDOWNS (angled bar)
46 x 12
54 x 12
62 x 12

LIFEFITNESS TRICEP EXTENSION
70 x 12
86 x 12

DROP SET

86 x 12
70 x 8
55 x 8
Attachments
5.30am, sheer madness.jpg
5.30am, sheer madness.jpg (2.14 KiB) Viewed 2322 times
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Homemade muesli.jpg (8.74 KiB) Viewed 2322 times
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Re: Meat & Drug free Powerlifting

#434 Postby Cown » Wed Sep 05, 2012 8:10 pm

Any suggestions for a light exercise for the back of the shoulder? I'm thinking the crackling back there when I roll my shoulders is more than just my body being weird..lol
Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self portrait into a masterpiece.

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Re: Meat & Drug free Powerlifting

#435 Postby Mini Forklift Ⓥ » Sun Sep 09, 2012 1:24 am

Cown wrote:Any suggestions for a light exercise for the back of the shoulder? I'm thinking the crackling back there when I roll my shoulders is more than just my body being weird..lol

Reverse pec deck flyes and rotator cuff work with dumbbells should help out :)
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