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Squat, bench, DL & occasional running


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For anyone that's interested, here is how I plan to structure the training (loosely based off Wendler's 5/3/1 programme):

 

SIX WEEK LAYOUT

 

WEEK 1: Medium (working at 80% max)

WEEK 2: Heavy (working at 100% max)

WEEK 3: Light (working at 70% max)

WEEK 4: Medium (working at 80% max)

WEEK 5: Heavy (working at 100% max)

WEEK 6: 1 week out from the meet ** DELOAD **

 

WEEKLY LAYOUT

 

MON: SQUATS

TUE: BENCH

WED: DL or DL VARIATION

THU: REST

FRI: LEGS w SQUAT VARIATION

SAT: CHEST w BENCH VARIATION

SUN: ASSISTANCE & ANCILLARY WORK

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A few pics that I like...

 

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/319909_202259819851431_161273440616736_470545_1182129235_n.jpg

2wks out from the Canterbury Raw Champs

 

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/310526_192629757481104_161273440616736_442132_1977041737_n.jpg

How I do my deficit deadlifts

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/388968_10150411679023720_556433719_8475469_30141586_n.jpg

My final pull at the Raw Champs, Dec 3rd 2011.

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc6/197012_10150144679478720_556433719_6570100_7092759_n.jpg

'Bench day'

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Do you plan to stop eating fish and eggs?

Definately, at some point I will make the shift to full vegan. Eggs I hardly eat, maybe a couple a week. I haven't drank milk for years; I sometimes use either rice/almond milk but mainly I use a milk substitute that I mix up with water:

 

http://www.alfafoods.co.nz/Portals/216/images/alfalite_2kg.jpg

 

http://www.alfafoods.co.nz/AboutUs/Features/tabid/44320/Default.aspx

 

Right now being Pesco Vegetarian is working well for me, and I don't want to seem too restrictive with my foods as I have a 3yr old and 5yr old (both girls), so it's crucial for my wife and myself to be teaching them the importance of a healthy, balanced & varied diet.

 

They already know that "Daddy doesn't eat meat", so I'm holding off the veganism until they're a little older and I can explain my reasonings for doing what I do

Edited by Mini Forklift Ⓥ
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MONDAY 23rd JANUARY

BODYWEIGHT: 145

TRAINING TIME: 4.15pm

DURATION: 50mins

COMMENTS: Another decent session this arvo

 

WEEK: HEAVY

RESTING PULSE RATE: 44

 

APPETITE: GREAT

PRE WO NUTRITION: 550cal shake + 2 x tsp greens powder

POST WO NUTRITION: Protein bar + large bowl of salad, veges, potato & kumara

 

ANCILLARY WORK

 

HAMMER STRENGTH ISO ROWS

2PPS x 12

2.5PPS x 12

2.75PPS x 10

 

PAUSED CGBP

BAR x 20

110 x 10

132 x 8

176 x 4

200 x 3

 

EZ B.BELL STANDING MILITARY PRESS

BAR x 20

55 x 12

99 x 10

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A few more photos, my two angels Misa & Bree and a couple of magazines I've been featured in.

 

Well, I'm pretty surprised that from the amount of heavy benching I did on Sunday as well as the CGBP that I hit yesterday, I have no soreness. I was expecting at least a little DOMS

 

Hoping for a busy day at work, will have to train legs tonight after the kids are in bed. Probably won't get to the gym until at least 9pm.

Bike.jpg.87157838534fb66cb69446cd08698fd3.jpg

FitnessLife magazine

913406990_Hotpools.jpg.5476d4f4672efa06bb9218589731fd49.jpg

My girls

1694228804_Hardys.jpg.ef836eebcb0ab8303cb762a4f42dc7df.jpg

Where I work (and what I'm all about)

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I started reading your journal but got distracted when I saw 'spicy mushroom balls' listed as part of your pre-workout meal one day... What are they and how do I get/make them?! lol Mushrooms are one of my favourite things to eat, and spice can only make them better.

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I started reading your journal but got distracted when I saw 'spicy mushroom balls' listed as part of your pre-workout meal one day... What are they and how do I get/make them?! lol Mushrooms are one of my favourite things to eat, and spice can only make them better.

I have no idea how you make them !!

 

I order them from a vegan restaurant I eat at, they come in a spicy sauce with vegetables and coconut rice, they look kind of like the TVP you can buy but tastes 100 x better !! Sorry I can't be of more help ~ I'll ask them how they make them next time I go there. And thanks for checking in on my journal

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Oh, and I noticed that you use opposite grips for your deadlifts..Do you find that more beneficial? I've just always gripped both hands the same, even when I competed.

I find I can generate a little more power after the weight gets above 315. I do train DL's sometimes with purely an OH grip, but for the heavy work I always alternate. The powerlifting club that I lift at tend to emphasise that kind of DL with all of their training.

 

If you take a look at all the top Deadlifters today the majority would be using a mixed grip. One of my inspirations is a guy called Richard Hawthorne; pound for pound he is one of the strongest men in the world and is on of the Top 10 deadlifters in the world right now. To me, that is perfect technique and what I am striving towards.

 

 

I find watching any of his lifting incredibly inspiring, and shows just how much I work I have to do with my own lifting.

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My YouTube channel is in my signature and if anyone wants to find me on Twitter, I'm here:

 

https://twitter.com/#!/miniforklift

 

A few hours away from really hurting my legs Am at the start of my 'heavy' week... triples, doubles + a couple of 1RM's on squats are always fun. Will write up the session tomorrow morning as I'll likely be stuffed by the time I get home and all my blood will be in my legs haha.

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In case any of you are wondering what I do for a living, well there's a few things actually. My main 'job' is I own a health store. I'm also a Personal Trainer of 10yrs (specialising in triathlon & powerlifting), and a sports journalist writing for both magazines and websites. Here's a couple of my magazine articles...

 

http://a8.sphotos.ak.fbcdn.net/photos-ak-snc1/v348/195/89/556433719/n556433719_915362_5709.jpg

Interview with Pro Triathlete Andrea Hewitt

 

http://a6.sphotos.ak.fbcdn.net/photos-ak-snc1/v348/195/89/556433719/n556433719_915361_5422.jpg

Coffee and its relationship to sports performance

 

Website articles...

 

http://www.pumpingfit.com/the-basics-of-powerlifting/

'The Basics Of Powerlifting'

 

http://1vigor.com/article/ultrarunning-hydration/

'Hydration is an Important Element of Ultrarunning and Endurance Racing'

 

Probably the interview I enjoyed doing the most was getting to hang out with four-time Ironman World Champion Chrissie Wellington. Just a really humble, amazing and funny woman

 

http://www.chrissiewellington.org/media-archive/ironwoman-extraordinaire/

(The PDF link to the full article is at the bottom of that page).

 

As a sidenote... great training session last night, will need a bit of recovery time get over that one! Will type it up later on.

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This is the kind of intensity I try to bring to each training session. This particular set was the last of that night and to date it still stands as the most brutal set I have ever done, I was physically sick afterwards (something I've never had happen to me before)

 

There's 286lb of weight plates on each side, the sled weighs 118lb and my training partner is also adding bodyweight resistance for the first few reps at the start. You can see my legs starting to give out towards the end but I try and keep the reps as full/deep as I can manage. It's great to watch it now but it was hell at the time !!

 

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TUESDAY 24th JANUARY

BODYWEIGHT: 145

TRAINING TIME: 9.15pm

DURATION: 60mins

COMMENTS: Really happy with how tonight went, strength was great

 

WEEK: MEDIUM

RESTING PULSE RATE: 46

 

APPETITE: REALLY GOOD

PRE WO NUTRITION:

160g rolled oats & flaxseeds (soaked from the night before)

50g muesli

2 x scoops soy protein powder

1 x banana + handful of blueberries

450ml Alfalite milk (a milk substitute)

1 x tbsp organic blackstrap molasses & sprinkle of cinnamon

 

1 x double espresso (Inca FE organic coffee)

 

POST WO NUTRITION: Soy protein shake w 5g creatine, 3g Glutamine + 1 tsp greens (barley & wheat grass)

 

LEG EXTENSIONS

73 x 12

73 x 12

73 x 12

 

ATG SQUATS (RAW)

BAR x 20

90 x 8

135 x 5

135 x 5

 

ATG SQUATS (SUITED)

176 x 5

220 x 5

242 x 3

264 x 2

286 x 1

286 x 1

 

LEG PRESS

2PPS x 20

3PPS x 15

4PPS x 15

5PPS x 10

6PPS x 8

7PPS x 8

7.5PPS x 7

 

** Great session, was completely toasted after that lot.

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This is the kind of intensity I try to bring to each training session.

 

Your level of intensity in the gym is amazing and it definitely carries over into how you talk about your training. Seriously inspirational log you've got going here, mate, and I love reading every update.

 

In fact, your last run-through of leg presses after those squats made my jaw drop a little bit - like we talked about in my log, doing anything after heavy squats is pretty taxing and repping that many plates on your last set - seriously admirable and impressive.

 

Question: how do your knees feel after leg extensions? I was doing them for a while but cut them out of my routine because of how thrashed they make my knees feel. Tips, advice?

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