Squat, bench, DL & occasional running

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

#511 Postby Mini Forklift Ⓥ » Tue Oct 23, 2012 4:56 pm

vegan_rossco wrote: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!

Thanks mate, no I've never been on that forum. I probably won't for now as I end up spending a lot of time on the computer, I'm already on a fair bit between this one and the Muscular Development forum... I run the Powerlifting section on that one so that keeps me pretty busy.

Look forward to seeing your bench come up, I'll keep an eye on things :wink:
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#512 Postby Mini Forklift Ⓥ » Tue Oct 23, 2012 5:01 pm

TUESDAY 24th OCTOBER
BODYWEIGHT: 141
TRAINING TIME: 9pm
DURATION: 60mins
WORKOUT COMMENTS: GOOD SESSION BUT FEELING KNACKERED FROM THE TRAINING
WORKOUT: DELOAD
RESTING PULSE RATE: 46
APPETITE: GREAT

PRE WORKOUT NUTRITION: Omelette and avocado (see pic below)

POST WORKOUT NUTRITION: Spicy Mushroom balls, coconut rice and veges (see pic below)

ATG BOX SQUATS
BAR x 10
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

GM's
88 x 10
110 x 10

LEG EXTENSIONS
88 x 15
88 x 15
88 x 15

LIFEFITNESS SEATED LEG PRESS
121 x 15
165 x 15
209 x 15

TREADMILL
10mins (holding a 10kg plate in each hand)
5.5kph / 2.5 incline
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#513 Postby Synny667 » Tue Oct 23, 2012 5:59 pm

Omh the spicy mushroom balls look sooo good
I do because I can. I can because I want to. I want to because you said I couldn't.

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

#514 Postby Mini Forklift Ⓥ » Fri Oct 26, 2012 12:48 am

FRIDAY 26th OCTOBER
BODYWEIGHT: 143
TRAINING TIME: 2pm
DURATION: 50mins
WORKOUT COMMENTS: COOL LITTLE SESSION TODAY 8)
WORKOUT: DELOAD
RESTING PULSE RATE: 45
APPETITE: YUP

PRE WORKOUT NUTRITION: 1 x dozen vege dumplings + pot of Chinese tea (see pic below)

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

PAUSED INC. BENCH
BAR x 10
88 x 8
110 x 8
132 x 8
154 x 7
176 x 6

DL'S
132 x 10
220 x 10
264 x 10
308 x 10

EZ B.BELL CURLS
55 x 12
77 x 12

SUPERSET

INC. D.BELL CURLS
18 x 10
18 x 12

CABLE PULLS USING CHAINS (CROSS BETWEEN A ROW AND A DEADLIFT)
3 x SETS
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#515 Postby Mini Forklift Ⓥ » Mon Oct 29, 2012 6:31 pm

SATURDAY 27th OCTOBER
BODYWEIGHT: 143
TRAINING TIME: 8.45pm
DURATION: 45mins
WORKOUT COMMENTS: GOOD SESSION TONIGHT
WORKOUT: DELOAD
RESTING PULSE RATE: 48
APPETITE: GREAT

ATG SQUATS (FOCUSING PURELY ON TECHNIQUE)
BAR x 10
88 x 8
132 x 5
132 x 5
132 x 5
132 x 5
132 x 5

PAUSED BENCH
132 x 8
154 x 8
176 x 7
200 x 5
220 x 2

KLOKOV PRESS
BAR x 10
66 x 8

CABLE PUSHDOWNS USING CHAINS
46 x 10
46 x 10

LEG PRESS
2PPS x 10
3PPS x 10
4PPS x 10
5PPS x 10
Last edited by Mini Forklift Ⓥ on Mon Oct 29, 2012 6:33 pm, edited 1 time in total.
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#516 Postby Mini Forklift Ⓥ » Mon Oct 29, 2012 6:33 pm

Notes on the Klokov Press:

With the extra wide grip I found it tough, couldn't use much weight at all as it really exposes your weak points. I think it's harder because wide grip takes out the triceps, pressing from that dead stop is a killer. The dip/mini squat is simply what Klokov does to absorb the heavy weight coming back onto his shoulders.

Why am I incorporating this? Just another bit of variety that works across the whole shoulder girdle and making a weak point into a strength. I know a couple of guys from Eastside that have been using it (both military press 315+) and they've already increased their wide grip pressing strength as well as their overall pressing power; now that I'm benching with a wider grip I thought I may benefit a little from it also.
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#517 Postby asparagus » Mon Oct 29, 2012 8:11 pm

I looked up that Klokov press (OHP is my favorite lift) and now I'm stoked to try it out. I'm glad you posted a description to get me interested!
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#518 Postby Fallen_Horse » Mon Oct 29, 2012 10:15 pm

Man, looks like you gotta have ridiculous mobility for that Klokov Press, but it does look epic.
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#519 Postby Mini Forklift Ⓥ » Mon Oct 29, 2012 11:30 pm

asparagus wrote:I looked up that Klokov press (OHP is my favorite lift) and now I'm stoked to try it out. I'm glad you posted a description to get me interested!

Give it a go and see what you think, keen to hear what you think of it :D

Fallen_Horse wrote:Man, looks like you gotta have ridiculous mobility for that Klokov Press, but it does look epic.

It was pretty tougher, considerably harder than your standard behind-the-head OHP.
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#520 Postby Mini Forklift Ⓥ » Mon Oct 29, 2012 11:35 pm

SUNDAY 28th OCTOBER
BODYWEIGHT: 143
TRAINING TIME: 9pm
DURATION: 40mins
WORKOUT COMMENTS: NOT GREAT, BUT NOT TOO BAD
WORKOUT: DELOAD
RESTING PULSE RATE: 48
APPETITE: GREAT

CORE WORK
10mins

SPOON PRESS
44 x 12
57 x 10
66 x 8

PAUSED D.BELL PRESS
66 x 6
66 x 8
66 x 10

W.GRIP DIPS
25
25
20
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#521 Postby Mini Forklift Ⓥ » Tue Oct 30, 2012 11:48 pm

TUESDAY 30th OCTOBER
BODYWEIGHT: 143.5
TRAINING TIME: 9pm
DURATION: 50mins
WORKOUT COMMENTS: RIGHT ON
WORKOUT: MEDIUM
RESTING PULSE RATE: 48
APPETITE: GREAT

ATG RAW SQUATS
BAR x 10
88 x 6
132 x 6
176 x 6
200 x 4
200 x 4

DL's (PERFORMED AS SINGLE REPS)
132 x 12
220 x 6
264 x 6
308 x 6
330 x 3
352 x 2
374 x 1 *flew up, felt really easy*
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#522 Postby Mini Forklift Ⓥ » Wed Oct 31, 2012 11:52 pm

I will be training my man boobs tonight.
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#523 Postby asparagus » Thu Nov 01, 2012 2:13 pm

Mini Forklift Ⓥ wrote:I will be training my man boobs tonight.


Be sure to wear the proper support garment. Don't want those to flop around while you're lifting... :zunge:
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My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole

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

#524 Postby Mini Forklift Ⓥ » Thu Nov 01, 2012 3:25 pm

asparagus wrote:Be sure to wear the proper support garment. Don't want those to flop around while you're lifting... :zunge:

Haha, lucky for me I have a few tight-fitting T Shirts !!
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Re: Training for the Raw Powerlifting Champs, 1st Dec 2013

#525 Postby Mini Forklift Ⓥ » Sun Nov 04, 2012 6:46 pm

Have a good couple of sessions to write up, just heading into my final heavy two weeks and then that's about it.

In a nutshell my squats are still shit, bench is okay and I think DL's are not too bad at the moment.
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