Squat, bench, DL & occasional running

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Mini Forklift Ⓥ
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Re: Meat & Drug free Powerlifting

#436 Postby Mini Forklift Ⓥ » Sun Sep 09, 2012 1:25 am

Well I had a great session this afternoon ~ box squats, ATG squats and finished off with deficit DL's. Last day of my medium week so the biggest lifts were all in the 5-6 rep range. Got some video from it, will put it together and post it up with the session tomorrow.

Pretty happy with where I'm at although I need to work my arse off on squats; bench & DL's are good with 11wks to go.
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Re: Meat & Drug free Powerlifting

#437 Postby Mini Forklift Ⓥ » Sun Sep 09, 2012 7:45 pm

SUNDAY 9th SEPTEMBER
BODYWEIGHT: 141
TRAINING TIME: 4.45pm
DURATION: 50mins
WORKOUT COMMENTS: FANTASTIC
WEEK: MEDIUM (80%)
RESTING PULSE RATE: 48

APPETITE: REALLY GOOD
PRE WO NUTRITION: Soy mince, white rice & veges (see pic below)
POST WORKOUT NUTRITION: Tortellini pasta, 1/2 an avocado, salmon & grated parmesan (see pic below)

SQUATS & DL's

PARALLEL BOX SQUATS
BAR x 12
88 x 6
132 x 6
176 x 4
220 x 3
220 x 3

ATG SQUATS
88 x 6
132 x 6
132 x 6
176 x 5

DEFICIT DL's (using 15kg plates)
1PPS x 10
2PPS x 8
3PPS x 6



4PPS x 6 *PB for reps* (this 308 was pretty easy, could have knocked out 10 reps with no problems)
Attachments
Pre WO.jpg
Pre WO.jpg (9.18 KiB) Viewed 2472 times
Post WO.jpg
Post WO.jpg (6.95 KiB) Viewed 2472 times
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Re: Meat & Drug free Powerlifting

#438 Postby Mini Forklift Ⓥ » Fri Sep 14, 2012 6:31 pm

MONDAY 10th SEPTEMBER
BODYWEIGHT: 141
TRAINING TIME: 9pm
DURATION: 45mins
MUSIC ON MP3:
Image

WORKOUT COMMENTS: BLOODY GOOD AS USUAL
WEEK: HEAVY (90-100%)
RESTING PULSE RATE: 48
APPETITE: DECENT

BENCH NIGHT

RAW PAUSED BENCH (no belt or wrist wraps)
BAR x 10
88 x 8
132 x 6
154 x 4
176 x 3 (easy triple)
200 x 1 (comfortable single)
187 x 2
176 x 3
176 x 4

DEAD-STOP CG BENCH
88 x 8
110 x 6
132 x 5
154 x 5

STANDING BENCH (USING HAMMER STRENGTH ROW)
1PPS x 10
1.5PPS x 8
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Re: Meat & Drug free Powerlifting

#439 Postby Mini Forklift Ⓥ » Fri Sep 14, 2012 6:40 pm

FRIDAY 14th SEPTEMBER
BODYWEIGHT: 142
TRAINING TIME: 5pm
DURATION: 55mins
MUSIC ON MP3:
Image

WORKOUT COMMENTS: STRONG
WEEK: MEDIUM (90-100%)
RESTING PULSE RATE: 48

APPETITE: DECENT
PRE WO NUTRITION: Inari, grated seaweed & vege sushi roll (see pic below)

POST WORKOUT NUTRITION: Veges, coconut rice, peppered soy steak & tofu (see pic below)

SQUATS & DL'S

ATG SQUATS
BAR x 10
88 x 6
132 x 5
176 x 3
200 x 1
220 x 1 (felt good)

DL'S, PERFORMED AS SINGLE REPS
132 x 10
220 x 4
220 x 4
308 x 4
352 x 2
374 x 1 (felt good)

BAR HANGS
3 sets, 1min each hang

CORE WORK
10mins

** So I'm coming to the end of my second week leading up to the Raw Champs with 10wks to go. These are my 1RM's I'm knocking out at the moment but all of these are pretty comfortable:

Squat: 220
Bench: 209
DL: 372

Bodyweight is around 142, so I still have another 5lb or so to add on over the next couple of months
.
Attachments
Sushi.jpg
Pre WO
Sushi.jpg (7 KiB) Viewed 2461 times
Peppered steak.jpg
Post WO
Peppered steak.jpg (10.44 KiB) Viewed 2461 times
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Re: Meat & Drug free Powerlifting

#440 Postby Mini Forklift Ⓥ » Mon Sep 17, 2012 1:49 pm

Well I really nailed last nights' session, was one of those nights where I was able to train at 110% and everything felt great. A lot of good stuff in there with the final set designed to hurt ~ my HR finished up at 182bpm. That's working pretty hard :shock:

Will write it up when I get into work later this morning, chur chur JIM.
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Re: Meat & Drug free Powerlifting

#441 Postby Cown » Mon Sep 17, 2012 3:45 pm

This must be a good week to lift! You must have really killed it to get your HR up that high..I'm a little jealous haha
Can't wait to hear (read) the numbers.
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

#442 Postby asparagus » Mon Sep 17, 2012 5:38 pm

Nice pull on that 374 lbs deadlift!

What do you mean by bar hangs? Is that just hanging from the pullup bar until you drop? I do those as part of my stretch out after squats and deadlifts, partially to help my grip strength but mostly to decompress my spine a little.

Good lifts as always, keep it up!
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Re: Meat & Drug free Powerlifting

#443 Postby Mini Forklift Ⓥ » Tue Sep 18, 2012 3:56 am

asparagus wrote:Nice pull on that 374 lbs deadlift!

What do you mean by bar hangs? Is that just hanging from the pullup bar until you drop? I do those as part of my stretch out after squats and deadlifts, partially to help my grip strength but mostly to decompress my spine a little.

Good lifts as always, keep it up!

Yep, exactly how you do them. I've worked up to doing 3 sets of a minute each 'hang'. I like to do them after heavy squats and deads for the same reason as you do them ~ to facilitate decompression of the spine and to further help develop grip strength.

Thanks man, the 374 felt good. Came up off the floor reasonably fast, no problems! Training with a guy from the Muscular Development forum next Monday at Eastside Powerlifting gym, we're hitting back together. Aparrently he reps 220 for 5 or 6 reps so should be a good session. This is him from a couple of weeks ago...

Image

I'm saving my big deadlifts for then, hopefully I can nail a solid 396 (4PPS) :boxer:
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Re: Meat & Drug free Powerlifting

#444 Postby Mini Forklift Ⓥ » Sat Sep 22, 2012 2:39 pm

SUNDAY 14th SEPTEMBER
BODYWEIGHT: 141
TRAINING TIME: 2pm
DURATION: 45mins
MUSIC ON MP3:
Image

WORKOUT COMMENTS: PRETTY GOOD
WEEK: HEAVY (90-100%)
RESTING PULSE RATE: 50
APPETITE: GOOD

BENCH/ASSISTANCE

PAUSED BENCH (2 x BOARDS)
BAR x 10
110 x 8
154 x 8
176 x 6
200 x 4
220 x 2
220 x 2 (comfortable double)

PAUSED CGBP
110 x 10
132 x 6
154 x 5

CORE WORK
10mins
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Re: Meat & Drug free Powerlifting

#445 Postby Mini Forklift Ⓥ » Sat Sep 22, 2012 2:44 pm

MONDAY 17th SEPTEMBER
BODYWEIGHT: 141
TRAINING TIME: 8pm
DURATION: 70mins
MUSIC ON MP3:
Image

WORKOUT COMMENTS: LIKE A BULL
WEEK: LAST HEAVY DAY (90-100%)
RESTING PULSE RATE: 48
APPETITE: DECENT

PRE WORKOUT NUTRITION: Ramen noodles and vegetable curry
POST WORKOUT NUTRITION: Oats, protein powder, pear quarters & coconut

'LA SESSIONE BRUTALE'

ATG SQUATS
BAR x 10
88 x 8
132 x 6
176 x 3
200 x 2
220 x 2
220 x 1

RDL's
132 x 10
176 x 8
220 x 8

1 x ARM D.BELL CLEAN & PRESS (performed as one continual set)
40 x 4
48 x 3
57 x 7

INC. D.BELL PRESS
48 x 12
66 x 6
70 x 6

D.BELL FARMERS WALKS (40 metres out and back, so 80m total)
66
70
70
straight into
44lb plate in each hand

STRAIGHT INTO

HAMMER STRENGTH DL's (using the low handles)
2.5PPS x 10
3PPS x 10

** HR was 182bpm at the end of this, a tough rewarding session :boxer:
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Re: Meat & Drug free Powerlifting

#446 Postby Mini Forklift Ⓥ » Tue Sep 25, 2012 5:46 am

Training with Jim next Monday night now as he ended up cancelling last nights' session because of a head cold.

I'm kind of having an easier week this week as next week is heavy for me, but I pulled a comfortable 374 deficit DL tonight. Am well on target to hit my 913 outta the field.
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Re: Meat & Drug free Powerlifting

#447 Postby Mini Forklift Ⓥ » Tue Sep 25, 2012 6:36 pm

MONDAY 21st SEPTEMBER
BODYWEIGHT: 141
TRAINING TIME: 8.30pm
DURATION: 30mins
WORKOUT COMMENTS: FELT GOOD TONIGHT
WEEK: LAST HEAVY DAY (90-100%)
RESTING PULSE RATE: 46
APPETITE: DECENT

BENCH NIGHT

PAUSED BENCH (WIDER GRIP)
88 x 8
110 x 6
132 x 4
154 x 4
176 x 3
200 x 2
209 x 1 *EASY*
209 x 1
176 x 4
132 x 6
132 x 6

CG PRESSUPS
12
12
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Re: Meat & Drug free Powerlifting

#448 Postby Mini Forklift Ⓥ » Tue Sep 25, 2012 6:40 pm

SATURDAY 22nd SEPTEMBER
BODYWEIGHT: 141
TRAINING TIME: 9pm
DURATION: 30mins
WORKOUT COMMENTS: NOT TOO BAD
WEEK: LAST HEAVY DAY (90-100%)
RESTING PULSE RATE: 46
APPETITE: PRETTY FULL ON

BITS & PIECES

SEATED SMITH MILITARY PRESS
88 x 8
132 x 8
154 x 4

EZ B.BELL CURLS
77 x 12
77 x 12

SPEED PULLS
132 x 6
132 x 6

CGBP
110 x 8
154 x 6
165 x 6

LEG PRESS
2PPS x 20
3PPS x 15
4PPS x 12
5PPS x 10



6PPS x 13
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Re: Meat & Drug free Powerlifting

#449 Postby Mini Forklift Ⓥ » Tue Sep 25, 2012 6:42 pm

TUESDAY 25th SEPTEMBER
BODYWEIGHT: 142
TRAINING TIME: 5pm
DURATION: 60mins
WORKOUT COMMENTS: NOT AN OPTION TO QUIT
WEEK: LAST HEAVY DAY (90-100%)
RESTING PULSE RATE: 48
APPETITE: REALLY GOOD

DL's & SQUAT VARIATIONS

DEFICIT DL's
110 x 10
176 x 8
242 x 6
308 x 5
352 x 1
352 x 1
374 x 1 *Comfortable single*

BOTTOM-UP SQUATS
88 x 8
132 x 6
132 x 6
154 x 6
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Re: Meat & Drug free Powerlifting

#450 Postby Mini Forklift Ⓥ » Thu Sep 27, 2012 6:52 pm

In that session above I used the 15kg plates for deficits as opposed to standing on a platform, so the last set was 5PPS which felt pretty good TBH.

Got it on video, but I'm saving it so I can compile some stuff together including some nutrition stuff plus the best bits of training with Jim at Eastside on Monday 8th October.
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