Squat, bench, DL & occasional running

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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Mini Forklift Ⓥ
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#496 Postby Mini Forklift Ⓥ » Tue Oct 16, 2012 1:08 pm

SATURDAY 13th OCTOBER
BODYWEIGHT: 140
TRAINING TIME: 5.30pm
DURATION: 50mins
WORKOUT COMMENTS: GOAL WAS GOOD SQUAT REPS WITH 176, ALL ELSE WAS TECHNIQUE
WORKOUT: MEDIUM
RESTING PULSE RATE: 48
APPETITE: GREAT

PRE WORKOUT NUTRITION: Freshly juiced celery, spinach beets & carrot (see pic)

POST WORKOUT NUTRITION: Homemade Pizza (see pic)

PAUSED D.BELL CHEST PRESS
44 x 10
57 x 8
70 x 7
80 x 5

ATG RAW SQUATS (PAUSE AT BOTTOM)
BAR x 8
88 x 6
132 x 6
176 x 8
132 x 8

SPEED PULLS
132 x 10
200 x 10

DEFICIT DL's (PERFORMED AS SINGLE REPS)
176 x 6
242 x 6
308 x 4

Image

374 x 3
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Mini Forklift Ⓥ
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#497 Postby Mini Forklift Ⓥ » Tue Oct 16, 2012 1:15 pm

jamesxvx wrote:Hey Mini forklift, can you tell me how the titan singlet works out? I have to grab one for a meet next year!

Seems good, I used it for that session I just posted above. Get it from here, Mike is a great guy to deal with and I've always had fast service with zero problems. Prices are pretty competitive as well :D

This is the one you'll want to get if it's a raw meet you'll be competing in:

http://www.liftinglarge.com/Titan-Powerlifting-Singlet

** Non supportive singlet for raw meets. Also an excellent non-supportive suit for benching or for deadlifters who prefer non supportive suits
** Cut and manufactured specifically for powerlifting (Not a wrestling singlet)
** Features Comprexx© fabric. Comprexx© provides muscle control compression for active athletes. Athletes muscles keep warm and loose enabling high levels of performance


I got a medium and it fits perfectly ~ there's a size chart at the bottom of the page bud.
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Mini Forklift Ⓥ
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#498 Postby Mini Forklift Ⓥ » Tue Oct 16, 2012 1:17 pm

Had a few days away from the gym, heavy chest is up this afternoon.
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jamesxvx
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#499 Postby jamesxvx » Tue Oct 16, 2012 2:36 pm

Wicked, thanks man! Press heavy today.

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Mini Forklift Ⓥ
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#500 Postby Mini Forklift Ⓥ » Wed Oct 17, 2012 12:43 am

jamesxvx wrote:Wicked, thanks man! Press heavy today.

Just got back from the gym, I pressed heavy :wink:
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#501 Postby Synny667 » Wed Oct 17, 2012 5:23 am

Hey mini love the new avatar!
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

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Mini Forklift Ⓥ
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#502 Postby Mini Forklift Ⓥ » Thu Oct 18, 2012 3:01 am

Synny667 wrote:Hey mini love the new avatar!

Haha, you can probably see why I'm good at deadlifting and crap at bench... stupidly long arms !!
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Mini Forklift Ⓥ
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#503 Postby Mini Forklift Ⓥ » Thu Oct 18, 2012 3:04 am

WEDNESDAY 16th OCTOBER
BODYWEIGHT: 140
TRAINING TIME: 5pm
DURATION: 40mins
WORKOUT COMMENTS: GOOD STRONG SESSION
WORKOUT: HEAVY (for me anyway)
RESTING PULSE RATE: 48
APPETITE: GREAT

PRE WORKOUT NUTRITION: 12 x vege dumplings + pot of Chinese tea (see pic below)

POST WORKOUT NUTRITION: The wife :!:

PAUSED BENCH
BAR x 6
BAR x 6
88 x 6
132 x 4
155 x 4
176 x 3
200 x 2
220 x 1
220 x 1 *EASY*

PAUSED D.BELL CHEST PRESS
48 x 10
70 x 5
80 x 5
84 x 7
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#504 Postby vegan_rossco » Thu Oct 18, 2012 4:20 am

Chinese tea :D! that looks so cool, wish my mrs would cook me something other than cake baha! that's some heavy chest work duder! you feeling excited about the comp yet??
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

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Mini Forklift Ⓥ
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#505 Postby Mini Forklift Ⓥ » Thu Oct 18, 2012 3:33 pm

vegan_rossco wrote:Chinese tea :D! that looks so cool, wish my mrs would cook me something other than cake baha! that's some heavy chest work duder! you feeling excited about the comp yet??

Yeah bud, I'm excited alright. Last weeks of my prep I'm going to run as:

HEAVY (current week)
DELOAD
MEDIUM
HEAVY
HEAVY
MEDIUM
DELOAD (week leading into the meet)

Your training is all going well at the moment? You have much planned for the weekend?
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Mini Forklift Ⓥ
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#506 Postby Mini Forklift Ⓥ » Sun Oct 21, 2012 7:52 pm

Have a couple of session to write up but I'm feeling like I'm making good progress.

Over the weekend I hit a tough 253 squat and a very easy 220 bench for a couple of sets. Got it all on video, so will upload them and type it all up later this arvo.
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Mini Forklift Ⓥ
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#507 Postby Mini Forklift Ⓥ » Mon Oct 22, 2012 8:41 pm

SATURDAY 20th OCTOBER
BODYWEIGHT: 139
TRAINING TIME: 9pm
DURATION: 60mins
WORKOUT COMMENTS: GOOD STRONG SESSION
WORKOUT: HEAVY
RESTING PULSE RATE: 48
APPETITE: GREAT

ATG RAW SQUATS ~ TRIED OUT MY NEW TITAN SINGLET
BAR x 10
88 x 5
132 x 5
176 x 3
220 x 1
242 x 1
253 x 1 *Well that was bloody tough, need more speed outta the hole*

TREADMILL
15mins
5.5kph / 2.5 incline
____________________

SUNDAY 21st OCTOBER
BODYWEIGHT: 139
TRAINING TIME: 3pm
DURATION: 40mins
WORKOUT COMMENTS: ANOTHER GOOD STRONG SESSION
WORKOUT: HEAVY
RESTING PULSE RATE: 48
APPETITE: GREAT

PAUSED BENCH
BAR x 10
110 x 6
110 x 6
154 x 5
176 x 3
200 x 2
220 x 1
220 x 1 *Both sets were pretty easy*

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vegan_rossco
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#508 Postby vegan_rossco » Tue Oct 23, 2012 2:56 am

Loved the video dude, I seriously need to step up my benching ahha
have you ever used the veganfitness forums?? quite alot of the vbb guys are on there and most people post in Kg ;)
hope you're having a good week so far bud!
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

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Synny667
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#509 Postby Synny667 » Tue Oct 23, 2012 5:26 am

Awesome video! Wish I could squat that low but my heels pop up off the floor and just doesn't feel good.....
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#510 Postby Mini Forklift Ⓥ » Tue Oct 23, 2012 4:51 pm

Synny667 wrote:Awesome video! Wish I could squat that low but my heels pop up off the floor and just doesn't feel good.....

It's definately something that takes time, took me a lot of work and my technique is still not that great haha :?
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