14 March 2016
Testing day Squats After weeks of volume going up and down it was time to see how things are looking on squats. I have been dieting and feeling a little less than optimal so I tried to get a couple extra protein shakes in during the day. Before the gym I had a preworkout and got ready for the heavy stuff. I also kept my bottle of honey handy and had some slurps working through warm ups.

 

 

 Squats - As usual I started my warm ups with the bar and a band around my knees up to 140kgs. The 200kgs went up pretty easy and the depth was good. The 210kgs wasn't too bad but then it was time to decide where to go from there. I debated on 215kgs or 220kgs and decided that 215 would be too easy and with the amount lifted already there may be a fatigue issue to think about. I went for the 220kgs and had a little bit of a grind to hit but the depth looked good and I was pretty happy with it. I gave 225kgs a go but the bar slide down my back and I just couldn't hold it. That is the problem with dri-fit shirts.. too damn slick. This all took about 10-15 minutes longer than usual with rests up to about 4 minutes past 200kgs lift.


Bench - Still on a kind of deload on the bench so nothing big here.

Slingshot bench - Just tossed in for some overloading. Yeah I know it was deload on the bench but I just wanted to push something more.. The 140kgs went ok for a double but the third rep only made it up to the lower pins on the bench, so there was no lockout on the 4th rep. Not too disappointed with the effort for the night.

Gave the RDLs a miss because of time and wanting to rest the back a little.

 I am happy with things at the moment. In competition I will pick up a few kgs and should set new PRs this year.

It has been a deload week and not much to report really. Next week is resting and then heavy singles and double for a week and then a step down and recover.. Competition is in 3 weeks.
  

Recovery Day -

 

 

 

Nothing really heavy except ohp. I was supposed to hit 92.5kgs but it wouldn't go up. Rows were reasonably heavy but all the work got in. I had plenty of time so I got in some decent cable work for a change for assistance on back and hips..

 

Intensity Day-

 

 

 

Since its a deload week not a lot going on. Nothing was really an issue. This is the last deadlift session until competition to rest my back. I always seem to do better when not deadlifting a few weeks out from a comp.

Monday will be a test on squats to see where things stand.

7 March 2016
Deload Week My training program calls for a deload week just in time. The body kind of feels do for it and a week off before testing makes sense.
I am starting to try and cut some weight and reduced carbs further. So the diet is high protein and high fat and while not counting carbs I am trying to keep them to a minimum. So I am feeling lightly off while the body adjusts to the changes. Next week I should be a little more tuned in.
  

 Squats - Not much to say tonight. Concentrated on getting depth and adjusting my stance to best suit me hitting depth.

Bench - 5 sets of 3 didn't really sound like a deload but in the end it felt good while still taking some work... my form was a little off until the third set and then it felt more dialed in and the bar found its groove.

Cable Pull throughs - with the hips feeling a bit rough I decided to pass on the RDLs but go ahead with the cable work. I really needed to get the posterior chain stretched out. The reach back gets a great stretch and the hip pop is good for the deadlift.

I spent some time answering questions on bench pressing for a couple of young guys who were having some problems. One guy was able to add a few reps to his sets with just a couple of tweaks. It is always cool to see some one making progress..

4 March 2016
Intensity Night Squats/Volume Bench I'm coming to the end of this cycle and looking at a deload next week before testing. I skipped the last deload week and I am just starting to feel it. The hips are starting to feel a little beat up but not so bad that it is an issue its 5 weeks until my next comp so testing and a couple weeks of heavy singles and doubles is the plan.

  

Squats - This is the last heavy day of the cycle for squats and it went pretty well. I was considering a double at 212.5kgs but after the first one I settled on the single. It actually felt heavier than I thought it would. I may have hit a second one but 5 weeks out its not worth risking an injury no matter how slight.


Bench - tonight's 3x3 went fine. my butt came off the bench once ore twice but it isn't in competition. On the day the but will stay down and I'm looking at a new PR.

Deadlifts - I decided to pass on the sumo tonight since the hips are getting a little beat up. I already hefted quite a few kilos already so I kept the warm up jumps a little higher than usual. I reset between reps and the weight went up ok. I loaded 200kgs on but it wasn't moving tonight. Funny how heading into a comp I do better deadlifting less. From here I am deloading and reducing the stress but keeping the movement down. I am hoping to add to last year's 200kg PR.

Still doing all my pulls with hook grip including rows and deadlifts. I can get a good grip and it doesn't even bother my thumb anymore so it looks like I am sticking with it for now and see how far I can take it.

02 March 2016
Recovery Night A rewarding night at the gym for a light night. I got to the gym and had to wait on the rack but it gave me time to do some warm up with a band around the knees. So I did some walking up and down, and side to side, and leg swings.. Once the rack freed up I was ready to go.

 SSB Squats - The warming up didn't hurt tonight, The hips felt good once I got under the bar and got to squatting. My top set of 182.5kgs went really well and was a rep PR on the safety bar...

OHP - these didn't go too bad but it was supposed to be doubles all through. The 87.5kgs just wasn't going up for a second rep tonight. I got it part way on the second rep but that was it.

Rows - back to two wheels for rows and it felt good. No problems and I could feel it in my lats.. More muscles for bigger lifts..

Cable pull downs - I added a couple of kgs tonight and next week I am going to hold at this weight. My form was all over the place after rep six on the 2nd and 3rd set.

Happy with how things went really. Even with a missed rep on ohp it was a good night.

29 Feb 2016
Squats Vol./Bench Intensity Another day of driving and meetings on little sleep and not much food but felt really good to get to the gym.





 
















Squats - I wasn't sure how many sets I was going to get on these but I pushed and got all 5 sets.. 15 reps at 185Kgs.. Some kind of PR that is..

Bench Press - This was a good one on the bench. I got a spotter just in case but I cranked out the double with no problem. My usual pre-set up stretching usually cracks but this time I felt a slight twinge where my back sometimes gets a pinched muscle. Something to consider at this point in the comp cycle.

Slingshot bench - I added in some overloads today to build up some strength. The 140 and 150kgs went ok and the 160kgs single took some serious pushing...

 Due to breaks between heavy sets time ran longer than normal and the twinge in my back I flagged RDLs today. Last week's deadlifting has left my traps sore and the rest might not be such a bad idea for deadlifts. I'll be doing some testing in a couple of weeks.....

26 Feb 2016
Intensity squats/volume bench/Deadlift LP It was a big night at the gym. Things went well and things should be looking good for testing in a couple of weeks...

 

 Squats - a standard warm up with bands on the knees up to 180kgs x1 and then a rest for a few minutes to get ready for my work set at 205kgs x3. I made all 3 reps but the weight was there tonight and I ended up making a little noise.. depth was pretty good but the middle one was just slightly high.


Bench Press - tonight was a lighter night with just one set on the bench. No problems with 105kgs x5

Sumo deadlifts - hookgrip -ht again tonight but no big issues. I am locking in a decent form on sumos but not to the point to make it my go to for competition yet...

Deadlifts - hookgip - heavier tonight but I think the sumos lend some fatigue and that affects the conventional. So I am not to worried that the reps weren't as fast as I might have wanted. Also after 9 sets my grip was still going strong.. I also wore my lever belt to deadlift and was able to be comfortable. I'm not sure if it is the tweaks to my form or the losing weight but it was good to have the extra support.

24 Feb 2016
Recovery Night Home from work on time for a change and off to the gym for a nice relaxing workout.
 

SSB Squats - I screwed up and did the same as last week. Not a big issue really since the jump was supposed to be 10 kgs. I might jump double next week. I'll see on the day how things feel. Today though was good, I got some good depth and stretched the hips nicely.

OHP - I realized that I hadn't advanced weights and moved these along. For a lift that I had despised for a long time I am happy that tonight was a 3 rep PR at 82.5 kgs x3. I didn't get video to check on how much bend my back may have had in it but I pushed up all 3 reps.

Barbell rows - No problem with rows. Next week it is up to 2 plates

Cable Pulldowns V handle- added weight again this week and finally had to put in some decent effort to get it done. Next week I'll add more and do it again.

Cable Pull throughs - Added a little weight and got some good pulling in and some good stretching of the posterior chain.

Looking forward to Friday and heavy squats...

11 April 2015
Canterbury Powerlifting Championships
Over the past few weeks I have been really trying to focus on my lifting and had a lot of outside things trying to drag me down. The focus really paid off on the platform on the day with 2 good PRs and a breakthrough with some insight into my training methods and needs.

I lifted in the afternoon and not being worried about making weight I had a couple pieces of French toast for breakfast and a protein shake. After weigh in I picked up the wife and went for some real powerlifting fuel... a whopper with cheese fries and diet coke... 

I was pretty nervous about how things were going to go but once I started warming up I felt pretty good.

My numbers for the day looked like this-
Squats -
205kgs good lift
210kgs good lift
220kgs no lift 1 white, 2 reds

Bench Press-
125kgs good lift
135kgs good lift
140kgs good lift PR

Deadlift
175kgs good lift
185kgs good lift
190kgs good lift PR
Comments-
Squats - my squats felt really good. My last warm up was 190kgs and it flew up. After that I was ready to go. my first 2 lifts went smooth. My 220kgs attempt felt really good but 2 judges called me high. a couple guys commented I had it but the judges' call is what counts. I'll be going 225 and my next meet.


Bench Press-
I have really worked my bench press and it has paid off. My first lift of 125kgs is a weight I missed a couple times last season but now I rep it. My second attempt went easy. 140kg was my goal for this meet and I was able to go 1 rep no worries. I think I might have been able to hit a double. My new goal is 150kgs by the end of the year.


Deadlifts-
My deadlifts have been my biggest worry but I have figured out how I need to train for it. Andy Bolton doesn't lift his max during training he goes up to 85% or so and saves the big stuff for comps. This is my training strategy going forward. I am going to be doing more speed work with low reps and high sets. I'll also push the RDLs like I have been.
Hitting 190kgs was a huge boost for me. My back felt good and I came right up with it. I will make 200kgs by years end.


I'm really happy with the way things went and that I am showing progress. I am feeling good that by the end of the year I will squat 127.5kgs, Bench 150kgs, Deadlift 200kgs

Thanks to all of you that have been here for me and stay tuned for bigger and better things.

1 December 2014
Volume Night
Well I thought I would get this logged on the day since I actually had a great feeling day in the gym. I'm not sure why (certainly not extra sleep, we had the grand daughter most of the weekend) maybe it was the giant can of Monster, 2 Reese cups and gummi alligator I had 45 minutes before the gym.... Whatever it was it was nice to finish a workout feeling good about how it went.


Squats - I had to wait in the rack (no surprise on a Monday) so I put some time into some much neglected mobility and stretching. I have been rushing to get to the gym and skimping on the stretching and tonight I realised how much it has effected my lifting. Once I got squatting my hips felt much looser than they have in awhile. My warm ups were smooth and fast right up to my work sets. I decided to add 2.5kgs on my work sets My middle set felt a bit suspect on depth and checking the video I thought I needed a couple more inches and on set 3 I took my time and adjusted depth for 3 good reps.

Barbell Rows - Since I had to wait in the bench I reordered things a little. While I was squatting a few clowns were doing bent over rows with about 40kgs. it was the blind leading the blind and so sad but they didn't ask me for help and I don't usually offer clowns. They finished about the time I finished squatting so I grabbed the bar doubled the weight they were using and smashed out 3 sets. I could them checking me out in the mirror. More work and less play is the way to go.

Bench Press - it is hard to figure what to do at this stage. I have felt like my bench has been a little off so I warmed up to 100kgs and I was going to do 5x5 but I decided to step up and do some paused reps to prep for competition. 3x3 at 110kgs felt good Friday I will be doing heavy pauses for more prep work.

Cable Pull throughs - I think the stretching helped on these also I didn't feel it as much as I have been. I still got a good stretch in and post comp I'll look at moving these up to help the back out.

After I did some distractions on my left hip and walking out of the gym I noticed how well my hip was moving. Tomorrow it is off to the physio to see what he can do for my back. Hopefully I'll get cracked and stretched so I can loosen up.

29 November 2014
Intensity day
I don't make it to the gym on Saturdays very often but the place was all but empty. It was lovely to not have to wait on anything and no dweebs getting in my way.
 
Squats - I was considering where to go on these tonight and settled for 200kgs which is going to be my opener in Melbourne. I decided 2 singles would be a good place to be. Between 160, 180 and 200's I slowed up and took a couple minutes break to try and be a bit fresher. I watched the clock when I started and finished all of my squats in about 17 minutes. I had a good sweat going by the time I was finished and ready to move on.

Bench Press - The one draw back to no one else in the gym is there is no one to spot the bench. Benching in the power rack is nice and safe but the catches are either too high or too low. It takes almost half a rep to unrack the bar. I opted for more volume at a higher weight and 110kgs was about where it was comfortable in the rack I did an ugly rep at 120kgs but he set up was not good to do more.

Deadlifts - I thought I would stick with higher reps and go up. I did the 60 and 100kgs off of two plates and 120kgs off of one plate. The reps fatigued my quite a bit and when I went for 160kgs my hips and back were screaming. I won't be deadlifting again until competition time.

Next week I will keep Volume and Light day as usual but intensity day will be similar with the exception of deadlifts.

Also thanks to all you guys who keep checking in on me. I have been really slack on checking in and my brothers. So cheers and after this competition I'll try and be more on to supporting my brothers and sisters.

27/11/14
Light night
I am catching up on some logging from this week. I have been slack this week in posting but I have been getting the work in. This week is a day off which hasn't made a lot of difference. With 2 weeks to go now I am being careful not to get hurt and screw my self. I was going to bench again tonight but the kids were tying the bench up.


Front Squats - the safety bar is doing a good job. It is surprising how much your leverages change by pushing the handles forward and shifting the weight. Breaking at the knees and sinking down also changes the dynamics. I held at 120kgs again to do a little kind of taper to competition.

OHP - I have been concentrating on benching and not so much accessory work so with the bench held up I thought it was a good chance to get these in. I went back to 60kgs and got 3 set of 5 with not problems. Still felt heavy but not real stresses.

Barbell Rows - I was considering deadlifting again tonight but I could still feel the volume from the other night. So it was a slamming 90kgs rows. This shut up some of the kids yapping all over the weight room and it always feels good to make some noise.

Stationary bike - my hips and hurting from the deadlifting so I hopped on a bike in the hopes of some wind down might help out. Its only 15 minutes of intervals but it gets the heart pumping for 15 minutes and it felt pretty good.

Light night done and on the intensity day.

25 November 2014
Volume night
I missed working out last night due to work keeping me late. So tonight I was going to get there for sure and get my work in. Also, I have had a lot of interruptions in the gym lately so I decided to go back to the hoodie and went with headphones rather than earbuds. I worked well, I didn't have people wanting to shoot the breeze all night long.
With a chance to concentrate things went really well. This was one of those workouts where you end up with shakey hands when your done and you know you put in the work.


Squats- these felt good tonight, better than they have in awhile. Reps went smooth and everything kept tight. We'll see how the heavies go on Friday

Bench - I adjusted volume on these to 3 sets of 5 reps for work sets. Not a bad weight for sets and they went well. I need to work on getting tight all over and get more leg drive going. When I got tight reps went up better. Bench is feeling pretty good right now.

3" Deficit deadlifts - These are to work on the bottom of my deadlifts. I elected to go more for volume on these instead of any big weights. When I was warming up I just decided to go for 10 reps and see how things went. After 2 warm up sets I went with straps to concentrate on getting work in on the lower back and hamstrings. I didn't worry much about a hard lockout either. I did try to keep a flat back and the bar back and close to my shins.


Cable Pull throughs - Getting a good stretch out of these on the hamstrings and back. I just wish there was a faster way to get things stretched out.. I'll get there in time... 

21 November 2014
Intensity night
Well it has been a week from hell and today was no exception. Lack of sleep the past few weeks has taken a toll on me and today was so busy I forgot to eat lunch. By the time it was quitting time my stomach was growling and I had a banana. I was feeling pretty weak and shaky on the way home and I debated on whether it was worth going to the gym. I am going out of town to watch a powerlifting meet tomorrow so I figured I would go and get done what I could.
The gym was almost empty so it was nice to get in and get some work in undisturbed
 


Squats - I warmed up as normal with hardly any rest between sets right up to 160kgs and then took a couple of minutes and hit 180kgs for a single and went for 200kgs but not tonight. It felt so heavy when I started down that only lowered half way and went back up and racked it. I did another one at 180kgs but when I went for another single I dropped the weight and it crashed. Squats were done for the night. The safety on the rack came off. Good thing I got out of the way.

Bench press - the bench went surprisingly well after the squat issues. I did fewer warm ups than I usually do to limit fatigue but I still kept rests to a minimum until the biggest set. I took a couple of minutes and then hit my 130kgs pretty easy. I had a slight grind but the weight went up at a good speed. I gave 135kgs a go but I only got it up about halfway. I am happy with the way the bench went consider my other factors. I think if I was rested and fuelled up properly I could have hit a new PR but I can wait for the competition for that.

1 1/2 deadlifts - this is where you come up to about the knees and back down to the floor, then a full deadlift. Once again this is to help work the bottom of my deadlift. These  hit my lower back hard. Mostly because of the tightness of the muscles. I'll get this sorted eventually and break a 200kg deadlift.

19 November 2014
Wed. "Light Night"
I missed Monday's volume day due to a stomach bug and work commitments taking too much of my life right now. I was tired and with the tummy I thought it better to not risk an accident at the gym.
The work stuff is killing my motivation at the moment which really sucks. I have a couple more weeks of good lifting before heading to Melbourne and I need the work.
I spent 5 hrs today driving to Christchurch and back for a meeting and tomorrow I have to do it again for another meeting. Just more crap getting piled on me at work that I have to deal with.

Tonight there were kids playing in the rack so I started with some back extensions and cable pull throughs before I finally got to the rack.
I also changed up my deadlifting to work on the bottom of the lift.

Back extensions - done hugging a 20kg plate using the preacher curl bench. Good to get the back moving and start to loosen up.

Cable pull throughs - trying to get a good stretch on the back and hammies with these by not bending the knees too much and reaching way back. I am thinking that this might be the way to start all of my sessions. I need the back work and sometimes I skip the cables when the machine is busy. Earlier it might be easier to get the machine.

Front Squats - still holding at 120kgs. I am thinking that when I reset the program I might look at how these get programed. I'll keep them in but I might move them to a ladder progression instead of multiple sets.

Half Deads - done off of a one plate deficit. Instead of doing full deadlifts I lifted to the knees or just above and put the weight back down. Rack pulls showed me that the top of my deadlifts are good (multiples reps at 190kgs) but I need to work on the bottom and get the lower back stretched out. I think this is one way to get there.

I am going to watch a club lifting comp this weekend and support my association. I'm not lifting because in a few weeks I m competing and it is not the time to be maxing out hard. I am going to talk to some of the other lifters about my deadlifts and see what advice they come up with. Could be interesting.

15 November 2014
Today was to be a deadlift day to see where things sit but it seemed like a good time to do the box squat challenge in tribute to a online friend " Coach" RIP John... I have never done box squats before so I used the warm up sets to get the feel of how they go. and then I got some deadlifting in...
 

Box Squats - After 7 sets I started to feel these in the legs and by set 12 I was happy to be done. I do think there is a place for these in a training program and I will definitely be considering them in the future.

Deadlifts - After the box squats some fatigue set in and hopes of a new PR went out the window. That was not a big deal though. I just need to get the work in. Rack pulls the other day showed the top of my deadlift is fine but I still have issues with the bottom of the lift. For the next few weeks I am going to work the bottom of my deadlift using paused lifts and lifts to the knees from a deficit. That should help get the back stretched out and get my lift moving.

13 November 2014
Light night
Light night was a day late tonight due to work commitments. I thought about skipping all together but I need the work. I had to wait on the squat rack for some 3/4 squatting butthead to get finished pretending to squat 1/2 his body weight. I decided to just reorder and do some back extensions, benching and drop OHP for the day.


Back Extensions - I thought these were a good place to start the night off. Still doing these holding a 20kg plate using the preacher curl bench. The back felt good after getting warmed up.

Bench Press - Since I was still waiting on the rack I decided to work in with another guy on the bench. I wasn't looking for a lot of volume so I ran up into a heavy single. The work felt nice and not hugely heavy. Even the 130kgs went up easy. I am going to be ready to hit some heavies on intensity day.

Front squats - Finally I got into the rack and hit my sets. 3x5 hit nicely and was easy enough to lift but just heavy enough to need some work to push back up. I am going to look at moving these to get more volume at some point to change up how the legs get worked.

Rack Pulls - these are new for me but I am looking to get more help on my deadlifts. I pulled from about 6 inches below my knees and from 160kgs on I used wrist straps to get the work done. These felt surprisingly good and when I started I thought about doing just a few reps but they went so well I kept going with 5 reps. My best deadlift has been 185kgs so when I pulled 180 x5 I thought what the heel and went for 190kgs. I pulled 5 reps at 190 without too much trouble. While its not a deadlift it did boost my confidence for deadlifts going forward. I guess you could say this is a kind of PR for me on rack pulls

 

Doing some catching up on blogging
14 November 2014
Volume Night
I has been a hectic week at work so I have gotten behind logging.
I had a pretty good volume night and had a go at some extra work on the bench. I'm feeling pretty good about where I am right now. The body is holding good except for the lower back still being tight. The hips seem to come right when the bar gets on my back and I get going.
 

Squats - 3x3 worked well tonight and still gives volume enough to get muscles cranking. Next week will increase in weight and move on...

Bench Press - I wanted an idea of where I am. I hit singles up to 130kgs but 135 just didn't want to go. I decided to get some volume in anyway so I did triples at 110kgs. 5 sets worth was enough to get some good work in and feel it in my chest and lats. I need to work singles on intensity day now and incorporate a pause.


RDL - I am getting the hang of these now and I have been able to move the weight up steadily. I am looking forward to some deadlifting to see how things are going when everything gets put together. I added 10kgs again to my top set and decided to add another set for some extra work. Everything is feeling good to go.

5 November 2014
Light night
Cowboy Bench Method
It was a good night in the gym but I wish they wouldn't advertise and offer a free week on facebook.. The place was packed, at least I only had to wait a few minutes for the rack. I got in some stretching and back extensions waiting. So that wasn't bad.


Front Squats - I held the weight at 120kgs tonight looking at 2 things. I need to watch going too heavy because intensity night is going to need all the recovery I can get. and secondly I have been considering whether or not to taper into my next comp coming up in just over 5 weeks. I'll make the plan after intensity day this week.. Besides 120kgs on a front squat still requires some effort to get in. Certainly not maximal but it takes a push..
SSB squats 120kgs x5 set 3/3

OHP- I jumped in between a couple of guys squatting to get my sets in. I didn't warm up at all just grabbed the bar and started. I actually felt better on these than I have in a long time. Maybe I should practice what I preach and cut back on some warm ups. The blood is already pumping from squats so why put in the extra sets,.. These went up great but I am not moving the weight until post comp. I went ahead an did a couple extra reps on my 3rd set.
OHP Set 3 of 3

Barbell rows - hard and mean like they should be. Holding at 90 kgs until post comp..

Over all a good workout and has me thinking about the next few weeks and my lead up to the Oceanias....

3 November 2014
Volume Night
Cowboy Bench Method
Well a few days off seemed to help out. The fishing trip didn't yield any fish. Somehow trying to row a boat in a gale doesn't get many fish in the boat  . but it was worth the time to relax and enjoy time away with my wife and friends.
Lifts tonight felt good and the DOMS from last week was gone after a couple of days.
 

Squats - Tonight's squats went good. I have gone to 3x5 on volume day squats now. With Intensity days getting bigger recovery seemed to be coming an issue so a tweak on volume was in order. I caught myself loosening up on the left side again so I need to pay attention and keep the bar level.


Bench Press - The bench was the thing I was concerned about the most tonight. After the DOMs last week it was good to get under the bar and push some weight. 100kgs 6x6 was a good go for volume and I got all my reps with only a few needing any serious extra effort. Friday should go well going by the way Monday went.


RDLs - I have decided to go with an ascending type of rep scheme on my RDL sets. The plan is to warm up going up to a weight higher than the last workout. Last week my work sets were at 130kgs so I worked up to a set of 140kgs. Next week I will work up to a set at 150kgs and so on. Once I get to where I miss reps I will hold and than start to go up in 5 kg jumps.