Muscletalk Reporter @ the 2011 UKBFF British Championships

Gogz87

Nick_Miramo


Hi Mate,

Strength going through the roof at the mo and well done on the Deadlift PB

Subway ey (shakes head) - could be a lot worse and bulking I wouldn't worry about it.

I may be goign the BNBF route next year (slightly too much weight to loose for this year  - around 4 stone).  How long you bulking for or do you have a weight target?

Good to here from you Nick. Thanks very much. Its going really well because weight is staying lean at 86kg and probs no more than 8-10weeks out from a show.

Yea subway havent had one in months and just had that want lol.

Great to here from a fellow natural. Well I dont want to blow up so keeping it around the 86-87kg is the plan. May push past 90kg but must stay lean. Just enjoying the lighter leaner stonger me. Long may it continue.

Whay show you hoping to do? What weight class?

Not sure on the show as yet, probably something around mid year which will be the central.  I will finish a small bulk at the end of march and will be touching 18 stone!! so will be cutting a good two stone of that this year first before I fully assess where I am at and whats achievable next year.  I've only ever done a small experimental cut last year of a stone and a half so thats why I have left ages to try this out...should be interesting.
 
I'm doing a lean ish bulk simular to you and if you can continue to bulk with minimal fat like you are then happy days, cause the weights are definatly increasing... good luck, i'll keep a watch on this journal
 
 

Taking a day off training today. Repair and recuperate. Its been a super busy week again with not much sleep and sessions have been a little shorter than I usually like them. Back training was only ruffly 40minutes yesterday. All I need is a little more planning and al be fine.

Here's the chest workout I had on wednesday. Some good lifts. 120kg on th elast set felt pretty heavy. Usually I can get a good 5 but only really managed 3ish. Hopefully that will move up soon.

Click for Video

Nice videos gordon, so you all set for some Legs tommorrow Will get you around 12pm today as i`ll be in for shoulders,

Sickboy_2004


Nice videos gordon, so you all set for some Legs tommorrow Will get you around 12pm today as i`ll be in for shoulders,

I think the question is will you be ready. Show you how the natural's train haha!!!!

Training today with a couple friends from the gym. There both competing this year at the NABBA and UKBFF. Was good training with them, a little mish mash of legs and arms with some posing at the end. Kept up well as a 'natural' (had to get that one in). Here's some footage from training today:

Click for Video

Day off today so taking things easy. Past couple days eating hasnt been great, not enough in my big gob!! Just seem to be off the beat I suppose. Went shopping to asda as well. Stocking up with my chicken grilling right now.

Had a friend from the gym mention drug free powerlifting and suggested I maybe enter one. So I have done a little research and decided on BDFPA scottish meet on the 21st of this month. I know a little (well really nothing) about powerlifting apart from deadlift, squat and bench your most. Probably going to post something in the strength section for some advice or maybe pop down to results for some tips.

Back in the gym today. technically a day off for me today as I'm working at the weekend but stil had a few PT's this evening. Trained in the afternoon with some shoulders and triceps. Good session, great sweat on with a decent intensity.

Shoulders and Triceps:

Seated Lateral Raises - 12kg x 20 (warm up)
                                      16kg x 12 x 4

Smith Shoulder Press - 20kg (a side) x 15
                                     30kg (a side) x 12
                                     35kg (a side x 6 x 2 tripple drop set to finish

Cable Upright Row - 60kg x 12 x 3
superset
Cable Rear Delt Flys - 15kg (each arm) x 12 x 3

Cable Lateral Raises - 15kg x 12 x 4

Pec Dec Rear Delt Flys - 43kg x 12 x 3

EZ Bar Pushdowns - 95kg x 10
                                 102kg x 8 x 3

Bench Dips (weighted) - 3 x 20kg plates x 12 x 2
                                       4 x 20kg plates x 10

Rope Overhead Extensions - 35kg x 12 x 3

Posted a few questions in the power and stregth category and received some excellant advices so really looking forward to it. Not really bothered about winning or anything but wouldnt mind qualifying for a british.

All I need is:  SQUAT - 167.5kg
                     BENCH - 115kg
                     DEADLIFT - 185kg

Should manage that but we shall see.

Gogz87


Had a friend from the gym mention drug free powerlifting and suggested I maybe enter one. So I have done a little research and decided on BDFPA scottish meet on the 21st of this month. I know a little (well really nothing) about powerlifting apart from deadlift, squat and bench your most. Probably going to post something in the strength section for some advice or maybe pop down to results for some tips.

That's interesting, I have also just recently been thinking about getting into powerlifting. The difference, however, is that you are strong, and I am not

CitizenKane

Gogz87


Had a friend from the gym mention drug free powerlifting and suggested I maybe enter one. So I have done a little research and decided on BDFPA scottish meet on the 21st of this month. I know a little (well really nothing) about powerlifting apart from deadlift, squat and bench your most. Probably going to post something in the strength section for some advice or maybe pop down to results for some tips.

That's interesting, I have also just recently been thinking about getting into powerlifting. The difference, however, is that you are strong, and I am not

Well get to work and build it up. I'm just going for the experiance tbh. Hoping for a british qualification but nothing more.

Had the day off today, woke up and just had that mmmm dont fancy it today feeling. Anyhoo had a chest session yesterday with a friend which was really good!! Some personal bests, well I say some one with me lifting the 50kg dumbells for 6 clean reps.

Been really busy with work so foods been in but not at the right timings and probably not enough. My weight hasnt shifted at all for about 3 weeks. Still sitting at the 86-87kg mark. However none the less strength is continually improving.

Chest and Biceps:

Flat Dumbell Press - 28kg x 20 (warm up)
                                32kg x 12 (warm up)
                                46kg x 10
                                48kg x 8
                                50kg x 6 PB!!!    
                                50kg x 4

Incline Bench Press - 60kg x 14
                                  80kg x 9
                                  90kg x 6 x 2

Incline Dumbell Fly's - 20kg x 12
                                   22kg x 12 x 3

Cable Fly's - 40kg x 12 x 4

Barbell Curls - 40kg x 10
                       50kg x 8 x 2
                       30kg x 12

Seated Dumbell Curls - 18kg x 24 (12 each arm) x 4

Pretty crazy past couple of days. Work has been mad so food hasnt been great with timings and organisation etc. Took the two days off training as well. So well rested today. Working the morning 9-5 with this being my weekend on.

A wee training session with mainly practicing powerlifting lifts. Just went through deads, bench and squat making sure I can get the British qualifying totals. Also put in a mini back session as well.

Deadlift (unequipped, only belt, no chalk)
100kg x 10
150kg x 1
185kg x 1 x 2
200kg x 1 x 2

Bench Press (pausing at the bottom 2-3sec)
50kg x 10
100kg x 1 x 2
115kg x 1 x 2

Squat (hip joint lower than top of knee)
100kg x 8
140kg x 1 x 2
150kg x 1
165kg x 1

All good lifts. Had a spot and shouting commands. Not powerlifters but I explained what I needed them to do and I'm confident it was good so we shall see next Sunday. Really piped now. All I want is to be able to qualify for the brits.

Nice vids mate although the squatting one wasn't the best to judge depth, although the best thing would be to take a light-ish weight as your opener and bury it and then watch the others squatting to see what sort of height is being passed. One other tip I would give is to remember to wait for the "Rack!" command. I think that caused more failed lifts than anything at the meet I went to. Good luck with it and I look forward to seeing some footage.
Wish I could've managed to get into a comp. locally too and try and qualify for the British but the timetable was just hopeless

Excellent posing on the latest vid you make it look easy when my experience tells me it isn't

A few tips for you mate if you are still planning to do a powerlifting comp. i do hope you will take any criticism in the positive way it is indended.

Firstly, with your bench press, you must get into to habiot of touching the chest some of those in the vid were a good 2-3" off. Your head lifts up, you must keep it on the bench. Your feet are all over the place, they have to remain flat on the floor. In the comp you will be expected to get everything right, so its good to make a habit of doing them right now. You might find you cannot lift as much - don't worry about it. Nearer the comp, you will need to pratice a pause on the chest - the press when you are told to.
 
Your squats. Nothing wrong really with your technique, but you must get used to going lower.  And again, start and re-rack when told to do so.

Hope this helps.

Malc.

Formerly Known as Old Git


A few tips for you mate if you are still planning to do a powerlifting comp. i do hope you will take any criticism in the positive way it is indended.

Firstly, with your bench press, you must get into to habiot of touching the chest some of those in the vid were a good 2-3" off. Your head lifts up, you must keep it on the bench. Your feet are all over the place, they have to remain flat on the floor. In the comp you will be expected to get everything right, so its good to make a habit of doing them right now. You might find you cannot lift as much - don't worry about it. Nearer the comp, you will need to pratice a pause on the chest - the press when you are told to.
 
Your squats. Nothing wrong really with your technique, but you must get used to going lower.  And again, start and re-rack when told to do so.

Hope this helps.

Malc.

Hey really appreciate the feedback. I have totally focused on what I need to do as in terms of powerlifting rules. I have been practicing with religious technique and getting friends, training partners to should commands etc. Squats are ass to the floor low, pausing with bench and deadlift is as smooth as a babies bum.

Really looking forward to it with travel plans all organised.

Again thanks for the feedback.

jedi


Nice vids mate although the squatting one wasn't the best to judge depth, although the best thing would be to take a light-ish weight as your opener and bury it and then watch the others squatting to see what sort of height is being passed. One other tip I would give is to remember to wait for the "Rack!" command. I think that caused more failed lifts than anything at the meet I went to. Good luck with it and I look forward to seeing some footage.
Wish I could've managed to get into a comp. locally too and try and qualify for the British but the timetable was just hopeless

Excellent posing on the latest vid you make it look easy when my experience tells me it isn't

Your def right with the opening weight so will probs go for a 140-150kg squat, 100-110kg bench and a 185kg deadlift.

Will def weight for all instructions.

Haha posing is def not easy but I suppose I practise abit too much lol.

I think SHATTERED is the right word. Really put the hours in at work this week so sleep was a little hard to find by. I've pretty much taken the week to rest up for comp on sunday. My leotard arrived with my new fancy belt on thurday. My belts ace!! Really splashed out and got a nice one, titan toroso.

Feeling a little tight in my lower body. Probably a little stress and hours I'm putting in so stretched off today. Had abit of a twinge in the left hamstring on wednesday but seems to have cleared up no troubles. More stretching tomorrow and a good feed.

The past few days have been pretty bad with food. Just not enough!!! Back on it next week me hopes. Better management and prep should help so I will get better next week.

Resting up good and proper today. Had a full Scottish breakfast the day, very nice!!!  Went shopping to asda and purchased my weeks worth of food. Probably could feed a small family of 4 lol. Couple of PT's in the afternoon so free all day. Al be doing some stretching before bed to keep lose for tomorrow. Really excited. Its gonna be a long drive about 3 and a half hours so leaving at 6.30. Weigh in is between 9 and 10.30 so hopfully arriving before 10am would be good.

Good to see some strength training.  This will help oyu in oyur long terms bodybuilding goals

Just back from my first powerlifting meet and glad to say things went very well!! 9 lifts with 9 white lights. Every lift clean as a cucumber.

My squats went as follows - 150kg, 167.5kg, 170kg
Deadlifts                             - 185kg, 210kg, 220kg
Bench Press                       - 100kg, 115kg, 125kg

I was playing it safe on the first few and even tbh on the last lifts not really knowing what to expect because I never lift one rep max.

Anyways I will post up a report of the day and with videos tomorrow.

Upish early this morning for a PT. Decided to take the day off from the gym to relax and get back into things tomorrow. Food was good getting back into things and being better prepared. Not really feeling sore after yesterday. Maybe a little tightness in the legs but all is good.

Looking ahead I think I'm going to keep thing really low on the main lifts, bench deadlift and squat. So going to work along the lower range of reps. Going no higher than 5 reps and sticking around the 1-3 range. More practise on techinque as well. Picked up a few hints and tips at the comp so looking forward to the next few weeks.

Busy few days, with a long one today. Started at 7am and just finished up now so pretty wiped. Had a good session in between all the working. Trained chest. Worked on flat bench strength style with really low reps and going more one rep max. Later in the day feeling a little twinge in my rotary cuff, possibly the infrasprinatous but its probably just a twinge. Al be right to warm up better next time. I always do a light jog for around 8minutes and then some warm up sets but think al do more before going heavy.

Trained Chest and Biceps:

Flat Barbell Bench Press - 60kg x 12 x 2 (warm up)
                                         100kg x 5 (powerlifting pause and press)
                                         125kg x 2
                                         130kg x 1 x 2 PB!!!!

Incline Dumbell Press - 30kg x 12    (incline at 60 degrees, dropping elbows)
                                     32kg x 10
                                     34kg x 8
                                     36kg x 6

Cable Flys - 20kg x 15 x 2
                   25kg x 10 x 2

Incline Smith Press - 30kg (aside) x 12
                                 35kg (aside) x 10
                                 40kg (aside) x 6 x 2

Cable EZ Bar Curls - 60kg x 12
                                 75kg x 8
                                 90kg x 6
                                 75kg x 8, 50kg x 7, 35kg x 8

Swiss Ball Dumbell Curls - 18kg x 10 x 4

Close Grip Chin Ups - BW x 6 x 4