Mellon

Thanks Got some new pics from Halloween http://i57.servimg.com/u/f57/15/14/40/78/2013-110.jpg http://i57.servimg.com/u/f57/15/14/40/78/2013-111.jpg

Thanks But you mixed up the digits for my total

How you address weaknesses will depend on your training system. You could add in an extra movement for tris and bis. You could also use intensity techniques (dropsets, supersets, forces reps etc). Or you could have little extra training sessions at home where you just do two exercises or so for 10-20 minutes, preferably nonstop.

Figured I should start one of these 'cuz why the hell not? So this is me 5 years ago, just starting out. Should be 60-64 kg of bw (132 lbs - 141 lbs) http://imageshack.us/a/img25/2306/diverse044.jpghttp://imageshack.us/a/img27/1042/dscf5789su3.jpg Early 2011. The bulk is strong in this one. Maybe around 82 kg (180 lbs). Reached 87 kg (191 lbs) later that year. http://i34.servimg.com/u/f34/15/14/40/78/divers15.jpg 2012 I decided that I still sucked, started to diet down and then built some actual muscle. This could be at 78-82 kg (171-180 lbs) http://i34.servimg.com/u/f34/15/14/40/78/2008-211.jpg These were made earlier this year. About the same weight. http://i78.servimg.com/u/f78/15/14/40/78/most_m11.jpghttp://img541.imageshack.us/edit_preview.php?l=img541/876/ak2s.jpg&action=rotate And these today. Usually between 79 and 80 kg (174-176 lbs). http://i57.servimg.com/u/f57/15/14/40/78/210.jpghttp://i57.servimg.com/u/f57/15/14/40/78/111.jpg Plan is to cut for three weeks beginning next week to reach 74 kg (163 lbs) upon weigh in one last time (IPF national records on the line, so actually worth the effort) and after that not restrict my food intake at all. I'll just eat whenever I'm hungry and train so much that I cannot gain any more fat (worked before). I will compete in the 83 kg (182 lbs) IPF division next year, so I could probably get up to an absolute max of 88 kg (194 lbs), if creatine (which I stop taking 2 weeks out from a comp) accounts for 2 kilos and dehydration will shed another 3 kilos max (I think with 3 kilos less water I would still kinda work). So a LOT of room for improvement. Let's see how it goes.

Did some GPP but can't recall what it was. Yesterday: Dynamic Effort Lower Body Front Box Squat + red bands warmup 9 x 2 x 60 kg (132 lbs) Trying something different. Deficit Future Method Sumo Speed Pull warmup 6 x 1 x 160 kg (353 lbs) Brutal lift. Wanted to get some food in before the next lecture, so pushed the rest back a few hours. Stiff Leg Deficit Deadlift warmup 8 x 130 kg (287 lbs) 5 x 150 kg (331 lbs) PB Maybe not the best exercise to get a pump^^ Snatch Grip Deficit Deadlift 1 x 150 kg (331 lbs) PB 3 x 150 kg (331 lbs) with straps PB Wasn't too sober, so I thought it a good idea to max out on something stupid instead of doing BB stuff. Will do that stuff later though. My back is actually feeling quite fine despite the roundy back exercises. Just my hips are fucked but that is quite normal these days

First training after comp: Max Effort Upper Body Illegal Grip Bench warmup 6 x 95 kg (209 lbs) 6 x 100 kg (220 lbs) 4 x 105 kg (242 lbs) Ass up on the entire last set. A problem I only seem to have with my very high bench. Standing Barbell Press warmup 10 x 60 kg (132 lbs) 5 x 70 kg (154 lbs) Not all out. Weighted Diamond Push Up 10 x 20 kg (44 lbs) Very Wide Grip Pull Up 15 Band Pull Apart 10 x red band 50 x blue band Training partner was in a hurry, so we just did one hard set on every movement in the end. Video will follow.

Weighing in friday at 74,8 kg (just below 165 lbs). First comp on saturday: Bench 1st attempt: 105 kg (231 lbs) Hard but up. Made the touch a little low. 2nd attempt: 110 kg (242 lbs) Equal PB. A little bit left in there. May have touched a tiny bit too low again. 3. Versuch: 112,5 kg (248 lbs) Definitely touching to high on the chest. Barely moved it back up. Result: 110 kg (242 lbs). Comp PB. Not an actual PB but okay, better than expected. Got 2nd, not that this really matters. The more important stuff took place on sunday: Squat 1st attempt: 150 kg (331 lbs) Just to be safe. Easy. 2nd attempt: 170 kg (375 lbs) PB! And still fairly easy. 3rd attempt: 180 kg (397 lbs) Boom, PB! I say, there was some left in the tank. Felt like I was all leaning over, twisting and almost breaking in half but looks good on the video. Result: 180 kg (397 lbs), PB by 15 kg (33 lbs), won my weight class (no trick to it, I was alone) and got second of all juniors, I think. Promising for the deadlift. Deadlift 1st attempt: 227,5 kg (502 lbs) Felt heavy but looked easy. Was very nervous to bomb out before this. Comp-PB, national record and inofficial world record (IRP). 2. Versuch: 235 kg (518 lbs) One of the heaviest pulls of my life. Had to fight all the way through. Locked it out, got a down signal but felt my left thumb slip (had all the important gripping fingers on the smooth part of the bar, which was extra smooth in this case). So I didn't hear the signal and had to drop it. Would have equalled the national record for the open age category. Will count it for me though. 3rd attempt: 235 kg (518 lbs) Tried mixed grip but had nothing left in me. Result: 227,5 kg (502 lbs). No official PB but a comp PB, record, first place and my very first overall win ever after 5 years of competing. Best junior deadlifter of the day. Overall feeling good about the comp. Did less than I hoped for 3 weeks ago but more than I feared to lift a week ago and 40 kilos (88 lbs) better than last comp (counting the 235 deadlift). 200 (441) squat and 250 (551) deadlift seem possible up until Bembel-Man (comp at the end of december).

It was last weekend Next one will be in november, deadlift nationals and then a strongman beginners comp for fun. Last comp this year will be the Bembel-Man. (a RAW comp in which anyone can participate with only 2 weight categories and you win a certain kind of jug (= Bembel, they make those in Hesse, which is where the comp takes place. Usually the strongest RAW German who ever lived and the relative strongest multi-ply German who ever lived show up.)

Failed at that comp but things went good on the next one a few days ago, so bodyweight to 74,8 kg, squat to 180 kg and deadlift to 235 kg, if you count that one (see log for video). Basically I locked it out, got a down signal and THEN dropped it. So pretty much looked like my 230, only it was unintended. You decide.

Will not log until after comp. No free time this week. Training went very bad (barely happened). I let life happen when I shouldn't have. Think I'll perform poorly at the comp but maybe not, we'll see. Will not expect anything and just go there and do it. Then use it as a starting point to build myself back up and work towards my goals of the year until the last comp of the year (december 21st). Wish me luck (and discipline) for that!

Sample mostly bs training of the last 2 days. Will try to get 4 good sessions and some gpp now before the next comp. Close Stance Squat warmup 5 x 120 kg Felt heavy, cramping up, that was it. Free squats were not made for training. Sumo Deadlift + belt warmup 1 x 190 kg 1 x 210 kg heavy 0 x 235 kg Visiting training partner hit so many PBs, I wanted one too. For some reason couldn't do it. Maybe still weakened from the comp? Or just weaker than 2 weeks ago? Band Mornings warmup 3 x 20 x black band Or so. GHR 40 Just one all out set. Illegal Grip Bench warmup 10 x 90 kg 7 x 95 kg Meh. Not enough. Band Tricep Extensions warmup and then lots Did so many, don't really remember any numbers. 5 guys doing band extensions standing around my cage was a funny sight. Plate Front Raise warmup 12 x 25 kg 10 x 25 kg 15 x 25 kg Some with cheat. Pull-Up-Athon 258 in 1 hour Event on the German forums. In other words: 64 x 4 reps + a double. I think I may have won. Decided this morning that I should get stronger. My bench is a disgrace For the next 2 months you'll mainly read about bodybuilding stuff here. Decided to give my body a little break and grow a bit as I will move up to 83 kg soon, anyway. There may be one more chance to get the deadlift record, though. Single lift deadlift record for juniors in the BVDK (IPF affiliate) is 210, seniors record is 220. Got the deadlift nationals coming up in 6 weeks, so if they'll count my RAW lifting in an equipped comp for the RAW records I should be able to get those. Redemption!

Thanks MF, just the right thing to do! Actually now I am quite okay since I found a place to get that record! At the end of november the German deadlift nationals will take place somewhere. Will probably have the same opponents. Plan is to beat RAW what they do in their thick armour and get the deadlift only deadlift record (210/463 or more, easy!), get some good PB and then maybe get the equipped deadlift record as well, if I am stronger by then (260/573 lbs). Also GRAWA RAW nationals, some strongman cup and one last powerlifting meet (Bembel-Man, which is the biggest powerlifting party in the country) to come. So quite some occasions to show what I can do.

Now I really need something to relax: http://www.youtube.com/watch?v=0RszchMVvbs

Just spent 8 hours not making this video -.- Practically edited it once in 6 hours, then again in 2 hours and both times couldn't finish because Movie Maker wouldn't save the damn thing. So here you go: Comp Report Weighing 80 kg (176 lbs) in training I actually managed to weigh 73,2 kg in the morning of the comp (officially weighing in at 73,50 kg/162 lbs). This was a painful process involving cramps, muscle and joint ache and very minor hallucination. After about 5-6 hours of sleep the meet started almost 2 hours late (though this was in my advantage, I guess). Squat Less time than anticipated, weight feeling heavy and some people (especially some very annoying woman) telling me I wasn't going deep enough. So I reduced my opener by 20 kg (44 lbs). As you will see in the videos, my squats were totally atg in the end, which probably cost me the last squat and thus a lot more. 1st attempt: 150 kg (331 lbs) - good lift 2nd attempt: 165 kg (364 lbs) - good lift 3rd attempt: 180 kg (397 lbs) - no lift Ended up tilting forward on squat number 2 and 3. I thought it was a concentration thing (had to burp while trying to unrack on the 3rd attempt, which totally blew me off) but may just have been too much depth. After the first squat that lady actually had the nerve to tell me the judges made me a gift with that lift and it shouldn't have been good. Are you serious? Bench Press Even less time to warm up. Many people didn't get all their warmups, including me. Skipped 90 kg and did 95 kg (209 lbs) just a minute before my opener. 1st attempt: 100 kg (220 lbs) - good lift 2nd attempt: 105 kg (231 lbs) - good lift 3rd attempt: 110 kg (242 lbs) - no lift Just as expected but in that, surprising. After that squatting disaster I didn't think this would happen. On the last attempt the head judge had me wait 3 seconds for the bench signal and 2 seconds for the press signal, so after 6 seconds of holding my breath there was just no way to press that thing. Deadlift 15 minutes to warm up. This is getting better and better. Got 4 warmup lifts in while trying to find a place to take a shit (the restroom was taken for drug testing . . . ). Wasn't able to lift 220 kg (485 lbs) in the warmup room, so I reduced my opener to 210 kg (463 lbs). 1st attempt: 210 kg (463 lbs) - good lift 2nd attempt: 220 kg (485 lbs) - no lift 3rd attempt: 245 kg (540 lbs) - no lift Lost balance on the 2nd. Still got it up but had a downward movement in there, so no lift. It was easy, so I decided to go for broke and attempt to take the lead, the b-level qualification total and the deadlift record all at once. Plates just moved a cm from the floor but no further. Damn! Now the record is at 220 (485) held by someone else, which I could lift easily anytime. Too bad I won't ever have a chance to break it. Result: 3rd place of 4, not a single PB, lifted less than I ever thought possible and far less than I could have and didn't even get the deadlift record. Should have just stuck to my original openers and then gone for either 175/105/235 or 170/105/240, which I could have gotten but no, I had to try the 180 squat and ended up losing it all. I don't mind the 1st place (there will be dozens of RAW Cups to come) or the qualification total (wouldn't be able to go to next year's worlds anyway) but I do mind the record(s). My plan is to move up in weight now, so I wouldn't compete in that weight class again. Maybe I'll take part in the equipped nationals shortly after the RAW Cup next year and diet down, just to get those records. We'll see. Anyway, I know I was the strongest on that day, I just fucked up here and there and this is what I got for it. Now I got the GRAWA nationals coming up in two weeks to prove that this ain't just empty trash talk but the truth.

I'd love to answer with a full report and video but editing sucks hard and takes forever... Lots of complications, fits the weekend I had.

Thanks MF! Videos will be made, of course. Almost as important as making the lifts Monday training was the worst session maybe even for half a year. Main movement (DB bench) went okay-ish but worse than I wanted it to be and after that I just didn't want to go on. Did some alibi pumping and then went home. Just some finishing touches yesterday: GPP Wide Parallel Grip Lat Pulldown warmup 10 x 60 kg (132 lbs) 3 x 10 x 70 kg (154 lbs) 2 x 10 x 60 kg (132 lbs) Way better than last time. Sometimes less weight is better, if you wanna feel the movement. Back Attack warmup 3 x 10 x 80 kg (176 lbs) French Press 3 x 10 x 40 kg (88 lbs) Farmer's Walk ?m with turn x 80 kg (176 lbs) per hand Was challenged by someone to do them, so I had to. Not heavy at all. Video: https://www.facebook.com/photo.php?v=493458334085567&set=vb.100002642138067&type=2&theater GPP Band Pull Apart 10 x red band 4 x 10 x blue band 30 x blue band Diamond Push Up 10 x 10 GHR + Sit Up in GHR Bench 2 x 30 x bw + 2 x 30 x bw Now all that's left to do is stretching (yuck) and dehydration (yuck). Openers for the comp should be 170/100/235. Can't wait!

Feeling so great right now, very happy with today Some music to celebrate: http://www.youtube.com/watch?v=NUybGNDqVXg

Expect some huge updates in say... 7 days exactly Had an amazing session today, so I think I will annihilate that comp on saturday

Last max out session before the comp to give me an idea of where I am at. Max Effort Lower Body Sumo Block Pull (7 cm) warmup 1 x 190 kg (419 lbs) easy 1 x 200 kg (441 lbs) heavy! 1 x 220 kg (485 lbs) okay 1 x 235 kg (518 lbs) PB 1 x 242,5 kg (535 lbs) EASY! PB 250 kg (551 lbs) fail. close one. didn't move but almost and 1 cm off the floor is a good lift for me, usually. Belt on 1 x 250 kg (551 lbs) PB solid With some to spare! Thinking 250 (551) off the floor on saturday actually possible. Then a LONG break because I was quite exhausted. Box Squat (medium stance and belt) warmup 1 x 130 kg (286 lbs) 1 x 150 kg (331 lbs) 1 x 160 kg (353 lbs) PB 1 x 170 kg (375 lbs) PB This is more than my free squat PB, so I am expecting to squat A LOT in competition. 190-200 (419-441) may be possible. So I may open on 170/100/220 (375/220/485) or more. 200/115/250 (441/253/551) would be awesome and is possible. Let us see what I can do. If I am able to pull that off I am quite sure to be the best powerlifter of my category in the country. That is something I want quite bad. Can't wait!

Regenerative GPP Band Tricep Extensions 5 (or 6?) x 50 x red band Barbell Shrug 5, 10, 15, 20, 25, 30, 35 x 60 kg (132 lbs) Crunch 50

Saturday: Dynamic Effort Upper Body warmup Speed Bench + chains warmup 9 x 3 x 60 kg (132 lbs) Feeling good. A bit better than last time, I believe. DB Bench 2 x 15 x 20 kg (44 lbs) = warmup Decline DB Tricep Rollback 3 x 10 x 20 kg (44 lbs) Hard but a little bit better than last time I finished these. Parallel Grip DB Bench 15 (?) x 20 kg (44 lbs), 10 x 10 kg (22 lbs) As a dropset after the rollbacks. Chest Supported Row warmup dropset 5 x 80 kg (176 lbs) PB, 5 x 60 kg (132 lbs), 6 x 40 kg (88 lbs), 10 x 20 kg (44 lbs) + some posing Seated Chain Laterals + Seated Chain Front Raise + Chain Rear Delts 2 x 10 x 1 chain per side + 2 x 10 x 1 chain per side + 2 x 15 x 1 chain per side Seated DB Power Clean dropset 10 x 14 kg (31 lbs), 8 x 10 kg (22 lbs), 8 x 6 kg (13 lbs) Time: 50 minutes or less

Friday: GPP Close Parallel Grip Horizontal Cable Row warmup 5 x 10 x 60 kg (132 lbs) 10 breaths between sets. Hanging Leg Raise (Dip Station) 5 x 20 Back Attack warmup 5 x 10 x 80 kg (176 lbs) Short breaks. Russian Leg Curl 2 x 8 INTENSE! Couldn't do a single one without the use of my arms. Still sore from these today.

GPP Band Tricep Extension + Band Pull Apart ? x red band + ? x red band 3 or 5 x 20 x blue band + 3 or 5 x 20 x blue band Band Leg Curl warmup 5 x 20 x blue band Short breaks and very strict. Side Plank 1 minute x bw per side 100 sec x bw per side

Thursday: Dynamic Effort Lower Body Safety Bar Sumo Box Squat + red bands warmup 9 x 2 x 75 kg (165 lbs) Conventional Speed Pull + red band warmup 6 x 1 x 110 kg (242 lbs) Total exhaustion. Training this hard this often took its toll. So I continued half a day later with: Bent Leg Good Morning 10 x 20 kg (44 lbs) 10 x 30 kg (66 lbs) 10 x 40 kg (88 lbs) 10 x 60 kg (132 lbs) 5 x 10 x 80 kg (176 lbs) Short breaks. Band Leg Curl warmup 5 x 10 x green band 10 breaths between sets. Rather focused on feeling the muscle than just resistance and volume. Side Plank 1 minute x bw 50 sec x 10 kg (22 lbs) Reached muscle failure lol

Wednesday: Max Effort Upper Body Tricep warmup, then: Bench + chains warmup 3 x 90 kg (198 lbs) 3 x 95 kg (209 lbs) 3 x 100 kg (220 lbs) PB Unexpected. Used elbow sleeves (got some inflamation going on). JM Press 5 x 60 kg (132 lbs) 5 x 70 kg (154 lbs) 5 x 75 kg (165 lbs) PB Not hitting the triceps as well as last time. Decline DB Tricep Rollback 10 x 10 kg (22 lbs) 10 x 20 kg (44 lbs) 6 x 20 kg (44 lbs) Left tricep hurt A LOT, so switched to another movement. Cable Tricep Extension up to 10 x "20 plates" Chest Supported Row warmup dropset 8 x 70 kg (154 lbs) PB, 5 x 60 kg (132 lbs), 8 x 40 kg (88 lbs), 10 x 20 kg (44 lbs) Seated Chain Lateral Raise + Seated Chain Front Raise + Bent Over Chain Rear Delt Raise 3 x 8 x 1 chain + 3 x 8 x 1 chain + 3 x 10 x 1 chain Seated DB Power Clean dropset 10 x 14 kg (31 lbs), 3 x 10 kg (22 lbs), 8 x 4 kg (9 lbs) GPP Back Attack + Ab Wheel (on toes) 3 x 10 x 80 kg (176 lbs) + 5 x 5 Had the bar in front of my forehead, so not as brutal as really doing them on your toes with your arms straight. Still awful = awesome. Wide Parallel Grip Lat Pulldown + Cable Tricep Extension warmup 3 x 10 x 80 kg (176 lbs) + 2 x 15 x 30 kg (66 lbs) Bench Press 9 x 80 kg (176 lbs) Was challenged by someone, so I had to do it. Weighted Plank up to ? x 60 kg (132 lbs) Had someone put the plates on my back. He didn't really get the idea of holding 3 plates for 30 sec and put them on there one by one really taking his time... Close Parallel Grip Cable Row 3 x 10 x 80 kg (176 lbs)