Training 27/02/13

Bench and accessory

Raw reverse band bench press (blue bands)

200kg x3

220kg x3

230kg x3 (wrist wraps on)

240kg x2 (missed 3rd rep)

260kg x3 (slingshot on)

Reverse band 2 board press

220kg x3 (wrist wraps on)

230kg x3

240kg x3

Flat dumbbell press with neutral grip

45kg x20

45kg x15

45kg x14

Football bar rows 60kg x15

Superset with

Face pulls x15

Superset with

Lateral dumbbell raise 10kg x15

This circuit was completed 4 times

Football bar skullcrushers with chain bar +25kg chain x15

Superset with

Biceps dumbbell curls 10kg x15

This circuit was completed 4 times

Thanks for reading

Training 25/02/13

Deadlift and upper back accesory 

Raw deadlift (no belt or suit) 262.5kg x2

Speed deadlift (no belt or suit) 210kg 8x3 (45 second rest periods)

Chins
25kg x5
35kg x3
45kg x3
60kg x1
70kg x1 PB

Dumbbell row 57.5kg 4x15

Close grip cable rows 160lb 5x15

Zottman curls 7.5kg x10
superset with
Band resisted EZ bar triceps extensions 30kg of plate + bar x15
This superset was completed 4 times

Absolutely brilliant workout. Everything felt great. Buzzing about the chin up PB too! :)

Thanks for reading

Training 23/02/13

Delts and traps accessory

Standing military press 90kg 5x5

Seated Arnold press 30kg dbs 5x10

Shrugs 230kg 4x10

170kg x30

120kg x30

Triceps band pushdowns x20

superset with

Band pull aparts x10 supinated, x10 pronated

This superset was completed 5 times

I really had to haul myself out of bed to go and do this workout. Seriously tired from the previous night's leg workout. I've found the best thing is to get up and get moving to some extent when you're stiff and kind of sore. Although it can also be the hardest thing to get up and do. Very happy with my military pressing. It's definitely coming on, although it's still by no means strong

Thanks for reading

Training 22/02/13

Squat and accessory

Squats
Worked up to 3 singles in full equipment

Seated safety squat bar goodmornings 150kg 5x5

Hack squat dropsets
180kg x15
160kg x15
140kg x15
120kg x15

Hanging ab twists x20
Incline sit ups +15kg x20
Hanging ab twists x10
Incline sit ups +15kg x20
Hanging ab twists x10

Prowler runs x8

My body hates me after this workout. Thanks for reading

Powerlifting - a sport for the unathletic and talentless?

I was chatting to a few friends about a real pet hate of mine regarding powerlifting that has come about the last couple of years. In my opinion powerlifting has far too many federations, associations etc. Nearly any recreational lifter could find a competition these days that will give them the title of "champion".

It feels like powerlifting has become the last resort for the untalented and uncoordinated who sucked at every other sport and have tried their hand at everything only to find they were no good at it. Powerlifting from a skill and coordination point of view isn't hard to get to an average standard at but to get really good at I think it does take natural ability, great awareness of one's body, technique and years of dedication. The problem is with the numerous divisions and federations those who are sub average or average can still win with little to no competition.

While I am saying all this I'm also not trying to run down the people who aren't as genetically gifted but who put years into the sport, constantly progressing and bettering themselves. They are powerlifters. What I'm getting at are the people who take powerlifting as a last resort, who are really very average but shout to the rooftops about how great a powerlifter they are after competing once or twice.

To call yourself a real powerlifter takes dedication, sacrifice and pride in yourself. Winning a title whilst competing against no-one in your weight class and also performing less than your best is not really winning in my opinion. 

Louie Simmons hit the nail on the head when he said:

"When I hear someone tell me what place he got in a meet rather than what his numbers were or if he got a personal record, I know his ego will hold him back. The real contest is with yourself. A trophy proves only what you have done but has no bearing on what will happen next. You must always do better and better. That's the real world."

Are you really a national champion if you bench something any recreational gym user could? Are you really a champion when you lift well under your personal best? Not in my opinion. Calling yourself a "champion" or a "powerlifter" when you have faced next to no adversity, competed a a handful of times, underperformed or committed only a short time to the sport is in my opinion disrespectful to the sport and the people that dedicate years to it

Rant over and thanks for reading

Training 20/02/13

Bench and accessory

Bench
Raw (no wrist wraps)
140kg x5
160kg x3

Shirt and wraps on
200kg x3
230kg x3
260kg x2
280kg x1 (touched)
300kg x1 (touched and missed into rack - technical mistake)
300kg x1
300kg x1:

Paused 3 board press raw
140kg x8
160kg x8
170kg x8

Lateral dumbbell raise 10kg x15
superset with
Band pull aparts x20
superset with
Neutral grip T bar rows 40kg x15
This circuit was completed 4 times

Triceps pushdowns x20 (1st set 12 plates, 2nd 13, 3rd 14, 4th 15)
superset with
Biceps EZ bar curls 15kg x20 (1st 2 sets reverse grip, 2nd 2 sets supinated)
This superset was completed 4 times

Very happy with this workout. Getting some solid touches and I have a fair idea of where my bench opener is gonna be.

Thanks for reading

Training 18/02/13

Deadlift and upper back accessory

Raw deadlift

287.5kg x2 (belt only)

Speed deadlift 240kg 3x3 (1 minute rest periods belt only)

Gymnastics rings pull ups +15kg 5x5

Chest supported wide grip barbell rows 150lb 4x20

Inch replica rows 53kg 3x4

Pull downs 130lb x20

superset with

Triceps band pushdowns x20

This superset was completed 4 times

Ab rollouts 30kg 2x10

Deadlifts really didn't feel good at all today. Basically just felt off the pace the whole time. Fingers crossed it was just a bad day. I had planned to do more ab rollouts only my forearms were totally shot by this stage. I will make them up with some ab rollouts at home over the next few days

Thanks for reading

Training 15/02/13

Squat and accessory

Raw squat

worked up to

225kg x1 (no belt or wraps) Easy PB

250kg x4 (belt and wraps) PB

Briefs and 2m wraps

270kg x1

310kg x1

340kg x1 Easy PB

Eccentric SSB goodmornings (No belt) 180kg 8x1

Reverse hypers 25kg 4x15

Prowler runs 8x40 metres

This was Friday's workout. It was a real salvage job. We had planned to go fully equipped however one of our guys tore an adductor before we really got started so we had to rethink what we were doing. He headed home to rest up and instead we just worked up in singles in briefs. Two of us still hit easy brief PBs anyways!

It's now Sunday and I was hoping to cover some delt work but there is a guy coming round to have a look at a few things that need work in the house so I've to hang about until he arrives. I may just throw some military pressing into my workout tomorrow to make up for it. I'm off this week so I have plenty of time to train. 

Bodyweight is climbing since I have really pushed up my calorie intake the last few days. All in all fairly happy with how things are going.

Thanks for reading

Training 14/02/13

Bench accessory

Flat dumbbell press 62.5kg x10

Dips +25kg 3x15

Barbell rows 70kg x15

superset with

Rear delt raises 25lb x15

superset with

Front delt raises 25lb x15

This circuit was completed 4 times

Triceps band pushdowns x20

superset with

EZ bar curls 25kg x15

This superset was completed 5 times

This was a tough one. Sleep and diet have been poor the last few days due to exams. Felt like the work set of dumbbells just toasted me. Pushed on through though. Finished up with two burrito bowls from Boojum too :) I've realized that I train hard but I need to eat hard too if I'm looking to get my bodyweight up and consider a run at the 140s in the next few years.

Thanks for reading

Update

Didn't train tonight as I had the second day of my medical clinical finals. I have one more day tomorrow and that's finals done and dusted. I'm gonna train tomorrow instead and then things should hopefully be back to normal for squats on Friday!

I also didn't deadlift on Monday as I have a slight pull in my lower back. It actually worked out kinda well as a nice deload and also it was the night before the first day of exams. I love powerlifting and everything but at the end of it all I also love medicine and it's what is going to pay my bills for the rest of my life. Gotta prioritize!

Anywhos, thanks for reading. Should be back with an update tomorrow :)

Training 09/02/13

Upper body accessory day

1 arm kettlebell press

36kg

40kg

44kg x3

48kg x6:

Dips +25kg 5x10

Lateral dumbbell raise 20lb x10

Superset with

Front dumbbell raise 20lb x10

This superset was completed 5 times

Behind the back barbell shrug 80kg 5x15

Seated dumbbell shrug 55lb 5x20

Triceps band pushdowns 5x20

Thanks for reading

Training 08/02/13

Squat and lower body accessory

Safety squat bar squat + 50kg chain
190kg + chain x 1 raw (no belt or knee wraps)
210kg + chain x1 raw (belt, no knee wraps)
230kg + chain x3 raw (belt and knee wraps) PB

290kg + chain 5x2 (Briefs, 2m knee wraps and belt) PB

Dimel deadlifts against 10" choked mini bands
120kg 4x10

Glute ham raise 20kg 2x10, bodyweight x15
superset with
Hanging ab twists 3x20

Prowler runs 6 x40m

Thanks for reading

Training 06/02/13

Bench and accessory

Raw bench
140kg x5
160kg x2
185kg x1 (wrist wraps on) PB

Equipped (Rage X 2 ply and wrist wraps)
220kg x3 to 3 board
250kg x3 to 2 board
280kg x3 to 2 board
300kg x3 to 2 board PB

Reverse band bench press narrow grip equipped as above
320kg x3 to 2 board
330kg x3 to 2 board
345kg x3 to 2 board

Floor press
100kg x30 close grip
100kg x30 comp grip

T bar rows 40kg x15
superset with
Front plate raises 15kg x15
superset with
Face pulls x15
This circuit was completed 4 times

Preacher curls 7.5kg x15
superset with
Triceps pushdowns x15
This superset was completed 3 times

Cracking workout. Seriously tired today though!

Thanks for reading

Training 04/02/13

Deadlift and upper back accessory

Deadlift raw (with belt) 285kg x4

1 arm kettlebell swings 44kg 5x10 in 6 minutes

Wide grip pull-ups 6x6

Close grip cable rows 160lb 5x15

I really wasn't feeling it tonight. Lower body still very fatigued from Friday and I didn't sleep much last night. This is why I dropped the speed pulls and wore the belt for the top set. In hindsight hitting the kettlebell swings was probably harder than doing a few speed pulls. lol.

I went easy on the upper back stuff with half an eye on the fact we are going for some heavy work on Wednesday on the bench. Anyways, another boring update.

Thanks for reading

Training 01/02/13

Squat and lower body accessory

Squat raw (belt and 2m wraps) Worked up to 270kg x3

Squat in briefs 300kg 3x2

Add reverse bands

320kg x1

350/355kg x1

Technically this was probably one of my worst sets of the night. The bar rolled on my back badly. My briefs are also giving me very little. Barely bruising the creases of my hips at all

Snatch grip deadlifts no belt 200kg x20

Safety squat bar close stance 110kg 3x5 (These were done squatting down then halfway up then back down and to the top again = one rep)

Prowler sprints 5 x around 40 metres

Felt horrendous after this workout. Really tough but it's pushing our fitness up. The comp in April is likely to be a fairly long day so being in shape is a must.

Thanks for reading