Squat, bench, DL & occasional running

[Cown]

Awesome video!
Why did you refer to your initial deadlift in it as a deficit deadlift?

Very strange to hear your voice when I'm so accustomed to font haha
This may be rather ignorant of me, but was this a long weekend for you? It was thanksgiving here.

[asparagus]

Nice lifting as always.

Do you like straight oats better over a mixed grain cereal for porridge? I generally use a 10-grain mixed cereal (http://www.bobsredmill.com/10-grain-hot-cereal.html), but it needs to be cooked well otherwise it is difficult to eat and digest. I haven't tried soaking it overnight to soften it up a bit, but I suspect I'd still need to cook it. I like the mix of grains, but I haven't done the research to see if just oats or maybe a rolled grain blend would be fine for macronutrients and vits/mins. It certainly would be a lot easier to prepare and eat.

I prefer muesli over the grain mix, though. I think I recall you mentioning that you eat it too. I like to let it soak in soy milk for 10-15 minutes before eating it cold. A good mix of rolled grains with seeds, raisins, and dates can't be beat!

[Mini Forklift Ⓥ]

Awesome video!
Why did you refer to your initial deadlift in it as a deficit deadlift?

Thank you, you are too kind

I like to do deficit deadlifts using smaller plates (in the video I'm using 15kg plates rather than the standard 20's). What this does is bring the bar lower to the ground, therefore making the lift slightly harder due to an increased ROM and having to recruit slightly different muscles to break the inertia at the start of the pull.

Very strange to hear your voice when I'm so accustomed to font haha
This may be rather ignorant of me, but was this a long weekend for you? It was thanksgiving here.

My accent is a mess lol. Left the UK when I was 20 (worked on a cruise liner for 5yrs and shared a cabin with an Aussie for most of it), have been in NZ for a little over 10yrs. I no longer sound anything like the rest of my family which is a little weird.

No, just a normal weekend for us here. Although saying that I finished up work on Friday and don't go back until Thursday so I am having a few days off. Cool getting to hang out and do the family stuff that I miss out on through the week. Just picked up our youngest from PreSchool and I'm taking both of them swimming this afternoon, love it.

[Mini Forklift Ⓥ]

[vegan_rossco]

I'm supposed to be deadlifting tomorrow night! was nice to get a little inspiration from you here ahha take care mini!

[Cown]

Are you actually on a t-shirt or did you edit that? lol I can't tell.

[Mini Forklift Ⓥ]

I'm supposed to be deadlifting tomorrow night! was nice to get a little inspiration from you here ahha take care mini!

Cool man, so how did you session go ??

[Mini Forklift Ⓥ]

Are you actually on a t-shirt or did you edit that? lol I can't tell.

I couldn't possibly comment on that

[Mini Forklift Ⓥ]

Nice lifting as always.

Do you like straight oats better over a mixed grain cereal for porridge? I generally use a 10-grain mixed cereal (http://www.bobsredmill.com/10-grain-hot-cereal.html), but it needs to be cooked well otherwise it is difficult to eat and digest. I haven't tried soaking it overnight to soften it up a bit, but I suspect I'd still need to cook it. I like the mix of grains, but I haven't done the research to see if just oats or maybe a rolled grain blend would be fine for macronutrients and vits/mins. It certainly would be a lot easier to prepare and eat.

I prefer muesli over the grain mix, though. I think I recall you mentioning that you eat it too. I like to let it soak in soy milk for 10-15 minutes before eating it cold. A good mix of rolled grains with seeds, raisins, and dates can't be beat!

Yeah, I tend to like eating straight oats with muesli mixed in with them. Soaking is best obviously, I usually leave mine overnight.

Time to type some training sessions...

[Mini Forklift Ⓥ]

SATURDAY 6th OCTOBER
BODYWEIGHT: 141
TRAINING TIME: 5.30pm
DURATION: 40mins
WORKOUT COMMENTS: QUICK, LIGHT SESSION TODAY. LAST ONE BEFORE MONDAY
WEEK: MEDIUM (70-80%)
RESTING PULSE RATE: 48
APPETITE: GREAT

SEATED ROW (USING CHAINS TO PULL THE WEIGHT)
77 x 12
88 x 12
103 x 12

INC. BENCH (PAUSED)
BAR x 10
110 x 6
132 x 5
154 x 5
154 x 3+2

HAMMER CURLS
26 x 8
31 x 8
35 x 8

SEATED PLATE CURLS
35 x 8
35 x 8

EZ BAR FRENCH PRESS
55 x 10
77 x 6

PRESSUPS
20
15
10
5

[Mini Forklift Ⓥ]

MONDAY 8th OCTOBER
BODYWEIGHT: 140
TRAINING TIME: 5.45pm
DURATION: 90mins
WORKOUT COMMENTS: HEAVY, TRAINED WITH BIGJIM FROM THE MD FORUMS
WEEK: N/A
RESTING PULSE RATE: 50
APPETITE: GREAT

PRE WORKOUT NUTRITION: (see pics below)
Miso soup
3 x falafel burgers, salad + 2 x slices GF bread

PAUSED BENCH
BAR x 10
88 x 8
132 x 6
176 x 4
200 x 2
220 x 1
220 x 1

INC. D.BELL PRESS
66 x 10
77 x 8
83 x 10
88 x 4

FLAT D.BELL FLYES
28 x 10
35 x 5

DL's
132 x 10
220 x 6
308 x 4
352 x 1
374 x 1
398 x 1



D.BELL ROWS
66 x 10
86 x 8
86 x 8

LAT PULLDOWNS
110 x 10
132 x 10
132 x 10+2

BAR HANGS
60secs

** That was a solid, kickass workout

[Mini Forklift Ⓥ]

THURSDAY 9th OCTOBER
BODYWEIGHT: 141
TRAINING TIME: 9.30pm
DURATION: 50mins
WORKOUT COMMENTS: HEAVY SQUATS WERE THE MISSION TONIGHT
WEEK: HEAVY(ISH)
RESTING PULSE RATE: 48
APPETITE: GREAT

ATG RAW SQUATS
BAR x 10
88 x 5
132 x 4
176 x 3
200 x 2
220 x 1
242 x 1

DEAD~STOP BENCH
BAR x 10
132 x 10
132 x 2
154 x 6
176 x 4

STRETCHES

CONCEPT II ROWER
5mins @ level 10 / 1,040m

[asparagus]

SATURDAY 6th OCTOBER

EZ BAR FRENCH PRESS
55 x 10
77 x 6

So does this mean 55 lbs of coffee beans into 10 cups coffee, then 77 lbs into 6 cups?

How was this an exercise? Did you manually grind all the beans and then hold the press up while the coffee was brewing?

[Mini Forklift Ⓥ]

Hahaha, yeah buddy I love my cofffffeeeeee !!!!!

[Mini Forklift Ⓥ]

Okay, just so I am feeling really good I have decided to tack on an extra heavy week this coming Monday. After that I will deload and take things from there, but overall I'm really happy with my training and confident I can post some good numbers by the time the meet rolls around.

Squats were a concern for a while, but now I'm hitting 242 with 7 weeks to go; my competition raw squat PB is 264 so I reckon I can at least equal that... 275 would be great though. In my first ever powerlifting meet I went 308, but that was with knee wraps so I don't really factor that one in.

I AM READY FOR WAR.