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Squat, bench, DL & occasional running


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Okay, first a little about me...

 

I come from an endurance sports background, mainly triathlon/cycling/running. Some of my achievements are:

 

** Numerous 5, 10 and 15km road races

** 30+ half marathons (PB 1:36 and a heart attack midway through the race)

** 10 full marathons (PB 3:54)

** 2 offroad ultramarathons

 

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I competed in my first powerlifting meet back in 2004, I won the U100kg class. I have competed a few times since then, also winning all of them apart from one shocker where I bombed out on the squats

 

This year I plan to carry on much the same, just winning what I can! I'll write up my training from about a month ago so you get the idea of what I do; currently I am training towards a push pull meet which is 5weeks away and then the Canterbury Champs in mid-April.

 

This year I also hope to break the New Zealand raw deadlift record for my weight class, which stands at 451lb. Thanks for following along

 

549566_10151195415793720_2140763379_n.jpg

Edited by Mini Forklift Ⓥ
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WEDNESDAY 7th DECEMBER

BODYWEIGHT: 147

TRAINING TIME: 9pm

DURATION: 45mins

COMMENTS: First session back in the gym since the meet. Strength was good (despite tiring quite quickly), but didn't push things that hard tonight

INTENSITY: 70%

RESTING PULSE RATE: 50

 

APPETITE: AWESOME

PRE WO NUTRITION: Oats, muesli, blueberries, raspberries, protein powder, organic molasses & cinnamon

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc6/224234_10150173718278720_556433719_6845613_7963761_n.jpg

 

POST WO NUTRITION: 450cal protein shake, 5g creatine, 3g glutamine

 

CHEST

 

DYNAMIC WARMUP

10mins

 

PAUSED BENCH

45 x 15

110 x 8

180 x 4

 

PAUSED BENCH (with 2 x boards)

210 x 5

220 x 5

242 x 4

 

INC. D.BELL PRESS

44 x 15

66 x 10

66 x 8

75 x 8

88 x 8

 

W.G. DIPS

20

20

10

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FRIDAY 9th DECEMBER

BODYWEIGHT: 145.5

TRAINING TIME: 1pm

DURATION: 40mins

COMMENTS: Trying to keep a cold at bay. Will run 10,000mg Vitamin C through the course of today and hopefully that should kill it off. Felt a little off best today, but dug deep and actually managed to squat 11lb more than at the meet

INTENSITY: 85%

RESTING PULSE RATE: 52

 

APPETITE: GOOD

PRE WO NUTRITION: 2 x slices multi grain toast, salmon & 2 x poached eggs

 

ATG SQUATS

45 x 15

110 x 8

180 x 4

220 x 2

242 x 1

264 x 1

275 x 1

 

CARDIO

Stationary Bike: 10mins, Level 8

 

POST WO NUTRITION: 450cal protein shake, 5g creatine, 3g glutamine

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So I find myself chasing the NZ raw record of 451lb for the DL...

 

SUNDAY 11th DECEMBER

BODYWEIGHT: 145

TRAINING TIME: 4.30pm

DURATION: 50mins

COMMENTS: Felt great and keen to hit out some good DL's today.

INTENSITY: 90%

RESTING PULSE RATE: 48

 

APPETITE: PERFECT

 

PRE WO NUTRITION: White coconut rice, spicy mushroom balls & veges

POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine

 

DEADLIFT DAY

 

DL's

135 x 12

225 x 6

*PULLING OFF 3 x 20kg PLATES (SEE VIDEO BELOW)*

 

315 x 3

360 x 3

396 x 2

418 x 3 *PB FOR REPS*

429 x 1 *PB*

440 x 1 *PB*

 

http://www.youtube.com/watch?v=BA99VqQl3gY

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MONDAY 12th DECEMBER

BODYWEIGHT: 147

TRAINING TIME: 9pm

DURATION: 50mins

COMMENTS: Nice semi-easy session tonight

INTENSITY: 70%

RESTING PULSE RATE: 48

 

APPETITE: GOOD

PRE WO NUTRITION: 2 x gurnard fillets, pasta & salad

 

POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine

 

CHEST

 

DYNAMIC WARMUP

10mins

 

PAUSED BENCH

45 x 20

110 x 8

157 x 6

180 x 4

210 x 2

220 x 3 (using 2 x boards)

231 x 6 (using 2 x boards)

 

INCLINE BENCH

45 x 12

110 x 10

157 x 6

135 x 9

10sec pause

135 x 3

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THURSDAY 15th DECEMBER

BODYWEIGHT: 143

TRAINING TIME: 5pm

DURATION: 50mins

COMMENTS: Good squat session this afternoon

INTENSITY: 85%

RESTING PULSE RATE: 46

 

APPETITE: GOOD BUT HAVEN'T HAD A CHANCE TO EAT TOO MUCH TODAY

PRE WO NUTRITION: Falafel & salad souvelaki mmmm

 

POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine

 

SQUAT DAY

 

ATG SQUATS

45 x 20

110 x 8

180 x 6

220 x 3

242 x 2

264 x 1

275 x 1

____________________

 

Dinner time after training

 

Miso soup with seaweed

2 x slices rye bread

Potatoes, kumara (sweet potato), organic field mushrooms, grean beans & broccoli from our organic vege garden & 2 x cloves of gresh garlic

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FRIDAY 16th DECEMBER

BODYWEIGHT: 146

TRAINING TIME: 9pm

DURATION: 50mins

COMMENTS: Trained some biceps, first time in months. Very happy with my PB today

INTENSITY: 90%

RESTING PULSE RATE: 48

 

APPETITE: GOOD

PRE WO NUTRITION: Salmon fillet, 2 x poached eggs, watercress and 2 x slices multigrain toast

 

POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine

 

HAMMER CURLS

31 x 10

35 x 10

 

SUPERSET WITH

 

EZ B.BELL CURLS

77 x 10

77 x 10

 

CABLE CURLS (ROPE)

46 x 10

33 x 15

 

FLAT D.BELL PRESS

40 x 15

53 x 10

75 x 8

88 x 12 *Wow, that set felt light*

97 x 7 *PB*

 

ABS

Lying leg raises

Alternating crunches

Planks

Twisting obliques (bar behind head)

100 x steps ups

 

** Never even attempted to press the 97's before, so man was I happy with that !!

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MONDAY 19th DECEMBER

BODYWEIGHT: 146

TRAINING TIME: 9pm

DURATION: 60mins

COMMENTS: SOLID SESSION !!

INTENSITY: 80%

RESTING PULSE RATE: 46

 

APPETITE: GOOD

PRE WO NUTRITION: Salmon & vege pasta bake with salad

POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine

 

DAY OF THE DEADLIFT

 

DEFICIT DL'S (USING 2 x 20kg PLATES)

135 x 12

135 x 12

225 x 8

 

DL's (USING 15kg PLATES TO INCREASE ROM)

247 x 6

315 x 3

360 x 2

382 x 1

382 x 1

382 x 1

 

GOOD MORNINGS

33 x 15

44 x 15

 

STEP UPS (HOLDING 5kg PLATES)

2 x SETS

 

STANDING CL. GRIP CABLE ROWS

73 x 12

73 x 12

 

SPEED DL's WITH 20kg BAGS

 

405764_10150442645573720_854730520_n.jpg

 

378102_10150442645813720_682131890_n.jpg

 

2 x SETS OF 15

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MONDAY 19th DECEMBER

BODYWEIGHT: 144

TRAINING TIME: 2.30pm

DURATION: 30mins

COMMENTS: Too easy, should have gone a little heavier

INTENSITY: 80%

RESTING PULSE RATE: 46

 

APPETITE: GOOD

PRE WO NUTRITION: Sushi, Carbonated Powerade with caffeine

POST WO NUTRITION: Vegetarian pizza

 

LEG EXTENSIONS (WARMUP)

73 x 12

73 x 12

73 x 12

 

LEG PRESS (118lb SLED + 88lb WEIGHTS)

 

 

** We have two Leg press machines, so I picked the heavier one

205 x 123 *PB*

 

1 x ARM D.BELL ROWS

44 x 10

53 x 10

 

REVERSE GRIP EZ B.BELL CURLS

44 x 12

44 x 12

 

INCLINE STYLER PRESS

44 x 10

44 x 10

 

** A good session in between earthquakes. We're approaching the 10,000 aftershock mark now, insane.

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FRIDAY 23rd DECEMBER

BODYWEIGHT: 144

TRAINING TIME: 2pm

DURATION: 40mins

COMMENTS: Was okay until the last set, wrists didn't feel strong this afternoon

INTENSITY: 80%

RESTING PULSE RATE: 48

 

APPETITE: GOOD

PRE WO NUTRITION: Sushi

POST WO NUTRITION: Rice, baby spinach and 3 x homemade vegetarian sausages Mmmmm

 

SESSION I

 

INC. D.BELL FLYES (WARMUP)

26 x 12

31 x 12

 

FLAT D.BELL CHEST PRESS

44 x 15

53 x 12

70 x 10

79 x 10

88 x 8

97 *FAIL*

 

AB WORK

10mins

 

1 x ARM SPEED DL'S WITH 20kg KETTLEBELL

12

12

 

SESSION II

 

FLAT D.BELL CHEST PRESS

40 x 12

66 x 10

79 x 6

92 x 7

97 x 4

 

http://www.youtube.com/watch?v=ffWs4tFkRNg

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SUNDAY 25th DECEMBER

BODYWEIGHT: 145

TRAINING TIME: 5pm

DURATION: 20mins

COMMENTS: Quick, easy Christmas session today

INTENSITY: 70%

RESTING PULSE RATE: 46

 

APPETITE: GOOD

PRE WO NUTRITION: Christmas lunch !!

POST WO NUTRITION: 550cal protein shake, 5g creatine + 3g Glutamine

 

'SMALL PLATE' DL's (USING THE 35's)

110 x 15

180 x 12

247 x 10

315 x 8

315 x 8

382 x 3

382 x 3

382 x 2

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http://www.youtube.com/watch?v=lHGu4sUFQgY

 

'Small plate' deadlifts (conventional style), working up to 90% of my max which is around 400lb.

 

Using 15kg plates instead of the regular 20's to increase the ROM.

 

My strength right now is as I start my training; working towards both the NZ Nationals and to try and break the NZ raw deadlift record for my weight class (205kg). Um, that's the record btw, not my weight class.

 

Nothing like a little pressure to make you perform aye!

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SATURDAY 31st DECEMBER

BODYWEIGHT: 143

TRAINING TIME: 2pm

DURATION: 45mins

COMMENTS: Time to start breaking in the squat suit, it's gonna take a few workouts.

INTENSITY: 80%

RESTING PULSE RATE: 46

 

APPETITE: GOOD

PRE WO NUTRITION: 1,500cals 4 x vegetarian sausages, lentil curry, 2 x slices multigrain bread & protein shake w 5g creatine + 3g Glutamine

POST WO NUTRITION: 2 x bananas, muesli

 

LEG EXTENSIONS (WARMUP)

73 x 12

88 x 12

73 x 12

 

ATG SQUATS (WARMUP)

45 x 10

110 x 8

 

ATG SQUATS (SUITED)

110 x 5

110 x 5

180 x 5

220 x 3

242 x 2 (very easy)

264 x 2 (easy)

275 x 2 (comfortable)

275 x 1

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NEW YEARS DAY

BODYWEIGHT: 144

TRAINING TIME: 5pm

DURATION: 50mins

COMMENTS: Didn't waste any time today, just wanted to hit the weights heavy and with move as fast as I could between sets

INTENSITY: 90%

RESTING PULSE RATE: 46

 

APPETITE: GOOD

PRE WO NUTRITION: White & brown rice, salad, prawns + 2 x bananas

POST WO NUTRITION: Homemade pizza: Salmon, red capsicum, low fat Edam cheese, olives, spinach tomato, cracked pepper + lemon juice

 

CHEST

 

D.BELL FLYES (WARMUP)

31 x 15

35 x 12

40 x 10

 

PAUSED BENCH

45 x 20

110 x 10

154 x 6

176 x 3

200 x 2

210 x 2

210 x 2

220 x 1

 

INCLINE D.BELL PRESS

40 x 12

53 x 10

79 x 8

88 x 6

 

** I have around a month before I start prep for my next meet, so these next four weeks is the time I need to keep my calories up and really train as productively & heavy as possible. Can't wait

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TUESDAY 3rd JANUARY

BODYWEIGHT: 144

TRAINING TIME: 7pm

DURATION: 50mins

COMMENTS: Second session in the suit and it's still tighter than an Englishman on holiday

INTENSITY: 80%

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION: Homemade salmon & vege pizza (the last one)

POST WO NUTRITION: Protein bar, quinoa + 1 x hoki fillet

 

SQUAT DAY I

 

LEG PRESS (WARMUP)

1PPS x 25

2PPS x 25

3PPS x 30

 

STIFF LEG D.BELL DL's

44 x 12

48 x 12

 

ATG SQUATS

BAR x 12

110 x 8

ATG SQUATS (SUITED)

110 x 8

176 x 8

220 x 3

220 x 3

242 x 2

264 x 1

242 x 1

220 x 2

 

** Called it a night after that, my legs were killing me (from the suit not the squats)

 

In order for me to qualify for the Nationals I just need a bit of an 'injection' to my lifts. At the Canterbury Champs in April (where I can qualify) pretty much everyone will be wearing a suit. Last year I remember being the only person lifting raw lol, so I'm really just doing what I have to ~ I do however refuse to get into that whole bench shirt stuff. I'll simply be wearing the suit for the squat and I'll likely do the other two lifts raw, not that it matters as I know it won't be classed as a raw total. I'm not fussed about this one being equipped, there's a few raw meets through the year which I'll do as well. I've bought the suit so I figure I might as well get some use from it, it's all experience in the sport. Need to bring my squat up to at least 310lb.

 

Bench shirts?.. nah. Just never been into them. Nothing against guys that want to use them but I don't have the time to waste learning how to use them. I'm not too far behind without one anyway and I've only been back into PL'ing for a year; the best lifter in my weight class is lifting 264 with a shirt, I'm aiming for somewhere in the 240's with no shirt. To me it doesn't make sense for me to start learning how to use a shirt and devoting time to training with it, I'd rather spend time getting my bench up with no outside assistance.

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MONDAY 9th JANUARY

BODYWEIGHT: 145

TRAINING TIME: 8pm

DURATION: 45mins

COMMENTS: Fast paced session, good pressing strength tonight.

INTENSITY: 70%

RESTING PULSE RATE: 48

 

APPETITE: REALLY GOOD

PRE WO NUTRITION: 2 x ciabatta slices, large portion of garlic prawns

POST WO NUTRITION: protein shake w 5g creatine + 3g Glutamine

 

ANCILLARY WORK

 

STANDING MILITARY PRESS

BAR x 20

66 x 10

77 x 8

88 x 8

 

OLYMPIC FRONT SQUATS

BAR x 12

88 x 10

88 x 10

88 x 10

 

CGBP

66 x 15

88 x 10

132 x 10

176 x 7

200 x 3 (felt fairly easy TBH)

 

EZ B.BELL CURLS

33 x 15

55 x 12

77 x 12

88 x 12

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MONDAY 16th JANUARY

BODYWEIGHT: 145

TRAINING TIME: 8pm

DURATION: 45mins

COMMENTS: Squats were tough tonight, think I prefer the lower reps. Fast pace tonight.

 

WEEK: MEDIUM

RESTING PULSE RATE: 44

 

APPETITE: REALLY GOOD

PRE WO NUTRITION: Large bowl oats, muesli, protein powder, blueberries

POST WO NUTRITION: 2 x slices multigrain bread, smoked salmon, wild field mushrooms, 2 x eggs and a long black

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/398451_10150489576283720_556433719_8794263_2041812166_n.jpg

 

LEGS

 

LEG EXTENSIONS

33 x 12

33 x 12

33 x 12

 

LEG PRESS

2PPS x 15

3PPS x 15

4PPS x 15

5PPS x 12

 

ATG SQUATS (RAW)

BAR x 20

90 x 12

135 x 10

176 x 8

200 x 6 *REP PB*

 

CARDIO

35min walk around Hagley Park (second largest park in the world and it's only a 5min walk from the Anytime Fitness I train at).

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So, training is good and the weight is slowly climbing (145 first thing this morning after the toilet). This is a fairly typical lunch for me right now, 5wks out from the push/pull meet and my first competition of the year...

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/382914_10150497321563720_556433719_8822826_288943322_n.jpg

 

I'll eat the whole pack of smoked salmon, usually 4-6 pieces of gluten free bread (tastes better and is easier on my digestive system) and quite a bit of mixed salad. I usually eat about 1/2 bag of either mixed nuts (lightly salted) or mixed raw nuts. I tend to go for the salted ones when it's a hot day as I figure that's when I might need the extra sodium, especially if I'm training.

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WEDNESDAY 18th JANUARY

BODYWEIGHT: 145

TRAINING TIME: 4.30pm

DURATION: 45mins

COMMENTS: Nice little session

 

WEEK: MEDIUM

RESTING PULSE RATE: 46

 

APPETITE: GOOD

PRE WO NUTRITION: 3 x slices of salmon, pesto & sundried pizza

POST WO NUTRITION: 550cal Protein shake w 5g creatine + 3g Glutamine, 1 slice banana bread

 

PAUSED BENCH

BAR x 20

110 x 8

154 x 7

176 x 5

176 x 5

176 x 5

 

INC. D.BELL PRESS

44 x 12

57 x 10

70 x 8

75 x 8

Edited by Mini Forklift Ⓥ
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THURSDAY 19th JANUARY

BODYWEIGHT: 145

TRAINING TIME: 3.30pm

DURATION: 45mins

COMMENTS: Average session, my left hammy cramped after trying Pendlay rows for the first time. Wasn't able to do my planned regular DL's so was a little pissed. Will hit them at the weekend instead

 

WEEK: MEDIUM

RESTING PULSE RATE: 45

 

APPETITE: GREAT

PRE WO NUTRITION: 2 x large salmon & sald s/w on gluten free bread, 550cal Protein shake w 5g creatine + 3g Glutamine

POST WO NUTRITION: Large serving of coconut rice, spicy mushroon meatballs & vegetables

 

PENDLAY ROWS

BAR x 12

88 x 12

 

T-BAR 1 x ARM DL'S

88 x 12 (each side)

132 x 12

176 x 10

 

HAMMER STRENGTH DL's (VERY CLOSE STANCE)

2PPS x 12

3PPS x 12

4PPS x 10

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FRIDAY 20th JANUARY

BODYWEIGHT: 145

TRAINING TIME: 4.30pm

DURATION: 45mins

COMMENTS: Awesome session, strength is coming up

 

WEEK: MEDIUM

RESTING PULSE RATE: 46

 

APPETITE: GOOD

PRE WO NUTRITION: Large salmon & salad s/w with almond butter, double espresso

POST WO NUTRITION: 550cal Protein shake w 5g creatine + 3g Glutamine, 1 slice banana bread

 

PAUSED INC. BENCH (Light stretching in between sets to open chest)

BAR x 15

88 x 6

110 x 4

132 x 4

154 x 4

176 x 3

176 x 3

 

** All sets were performed with a slow negative, pause with bar on chest then powering back up as fast as possible. Speed is a key element in moving maximal weight and I need to spend more time developing this. I purposely kept the reps down as I'm not aiming for a pump ~ in fact I don't want a pump as I'm want to keep my muscle fibres moving as freely as possible

 

INC. D.BELL PRESS

53 x 12

84 x 10 *PB for reps*

 

** Wanted to hit a ME set (max effort) and you can't do that if you waste energy working your way up the rack. First set was just to get into the groove with the dumbbells, then straight into my final heavy set.

 

EZ B.BELL STANDING MILITARY

BAR x 20

55 x 12

77 x 10

99 x 8

 

I'm training with Leighton at Eastside Powerlifting gym tomorrow. He's got a 500lb bench PB so I'm resting up today, I need to be fresh !! Can't wait, he's going to give me some tips and technique pointers.

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Just heard from my wife's cousin, she's been down south racing in Wanaka. She won yet another race last night (her boyfriend won the elite mens race), she's almost unbeatable going into this years Olympics

 

http://www.sportzhub.com/site/images/stories/events/triathlon/Wanaka12Hewitt_MikeHeydonTri%20NZ.jpg

 

http://www.stuff.co.nz/sport/other-sports/6292130/Hewitt-and-Vidal-too-strong-in-Wanaka-triathlon

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FRIDAY 20th JANUARY

BODYWEIGHT: 145

TRAINING TIME: 9.30am

DURATION: 60mins

COMMENTS: Got some good advice from Leighton, he is one of NZ's top bench presser's. I need to stay tighter during my singles but other than that my technique has improved considerably since last time I trained with him.

 

WEEK: MEDIUM

RESTING PULSE RATE: 48

 

APPETITE: GREAT

PRE WO NUTRITION: Large bowl of oats, blueberries, 1 x banana & 2 x scoops of protein powder, double espresso

POST WO NUTRITION: 550cal Protein shake w 5g creatine + 3g Glutamine, Yum Char Chinese lunch

 

PAUSED BENCH (Light stretching in between sets to open chest)

 

** Can't remember all of the sets as we would have done at least 10, but the main ones were:

 

200 x 3

220 x 1 (easy)

231 x 1 (easy)

 

PARTIAL BENCH (USING 3 x BOARDS)

200 x 6

220 x 5

242 x 4

264 x 3

 

INC. D.BELL PRESS

44 x 10

66 x 10

77 x 10

88 x 8

 

Really enjoyed todays training, was inspiring being around someone as strong as Leighton. He pressed 451 raw for a strong double today. We had probably done about 15 sets or so (at least) by the time we hit the dumbbells, so for me to knock out an easy set of 10 reps with the 88's was a good note to finish on. Strength is great right now, although I might look at increasing my bodyweight a few pounds over the next couple of weeks.

 

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