Now on a Powerlifting Journey to Compete!!!!

I'll be doing PULL, PUSH & LEGS over 3 Days
 
After having a 2 week break over the festive period, I thought I'd use this week to break in, and set a base line for future sessions, hence the lightish weights.
 
My priority goal is more weight loss, strength, & then start to build mass.(Goals amended from previous statement) 
 
Todays session =
 
Deadlift 5 x 5 @ 60kgs
 
Bent over rows = 5 x 5 @ 60 kgs
 
Barbell Curls = 5 x 5 @ 30kgs
 
Finished the session with a 20 minute fast paced hill walk on the treadmill.
 
I would be greatful of any pointers or comments, both positive & negative.
 
Cheers
 
OTF

WORKOUT 1

Front Squats, Back Squats, or Overhead Squats
Dumbbell Bench Press or Barbell Bench Press
Barbell Rows or Dumbbell Rows
Barbell Curls, Dumbbell Curls, or Close Grip Underhand Chins
Grip or Ab Exercise

WORKOUT 2

Barbell or Dumbbell Overhead Presses
Deadlifts, Stiff Leg Deadlifts, Rack Pulls, or Power Cleans
Dips
Wide Grip Chins
Grip or Ab Exercise
 
hi mate this is the one im doing from FN, few weeks in and i love it.

Cheers Mate, sorry to be an idiot but is that what you do over 2 days, or do you split it up over 3 for example?

hi mate, no question imo is a stupid one if honestly asked :-)
 
its workout 1 then 2-3 days recovery, workout 2 2-3 days recovery, workout 1 etc etc
 
Just split over 2 workouts, really really enjoying my time in the gym. totally focused, great motivation no messing around with isolations.
 
unless your assisted (gear) then full bodys work really well.

Nice one mate , I've got the same exercises but split over 3 days, after previously doing a lot more per session it was strange to do just the 3 today, but from what I read in his thread that was how to approach it. Looking forward to ramping it up a little tomorrow.

Going to constantly mix it up with the variations he's & you've put down, hoping for some good results..

PUSH Day today :

DB Bench Press = 5 @ 45kgs(22.5kgs DB's)
                             5 @ 50kgs(25kgs DB's)
                             5 @ 50kgs(25kgs DB's)
                             5 @ 50kgs(25kgs DB's)
                             5 @ 50kgs(25kgs DB's)

BB Military Press = 5 @ 30kgs
                              5 @ 35kgs
                              5 @ 40kgs
                              5 @ 40kgs
                              5 @ 40kgs

CG DB Bench Press = 5 @ 40kgs(20kg DB's)
                                  5 @ 45kgs(22.5kg DB's)
                                  5 @ 45kgs(22.5kg DB's)
                                  5 @ 45kgs(22.5kg DB's)
                                  5 @ 45kgs(22.5kg DB's)

Finished with a fast paced x country walk & jog on the treadmill @ 20mins - 2.3km

Still feels strange only doing 3 exercises when you're used to doing almost double previously, but I can see as the weights increase steadily the rewards are worth it.

LEGS Today with a little extra ab work :

Back Squats = 5 x 50kgs
                       5 x 50kgs
                       5 x 50kgs
(Had to leave it at 3 sets as it's the first time I've squatted in a while & having extreme DOMS whilst running around after a toddler isn't the best experience, so breaking back into them gently)

Straight Leg Dead Lift =  5 x 50kgs
                                        5 x 60kgs
                                        5 x 60kgs
                                        5 x 60kgs
                                        5 x 60kgs

Calf Raises  =  8 x 50kgs
                        8 x 50kgs
                        8 x 50kgs
                        8 x 50kgs
                        8 x 50kgs

To finish was 3 sets x 12 reps on the AB Machine

That was the first week over with, and I must say I really enjoyed it, and am looking forward to stepping it up next up weight wise.
                       

First day of no pain from the DOMS I got after squatting last week which is a relief.

Looking forward to ramping it up this week, and first session of the week is tomorrow 6am.

Very productive session today, stepped up a gear from last weeks, & really enjoyed it.

Deadlifts = 5 @ 70kgs
                  5 @ 80kgs
                  5 @ 90kgs
                  5 @ 100kgs
                  5 @ 100kgs

BB Bent Over Rows = 5 @ 70kgs
                                   5 @ 70kgs
                                   5 @ 70kgs
                                   5 @ 70kgs
                                   5 @ 70kgs

BB Curls =                    8 @ 35kgs
                                     8 @ 35kgs
                                     8 @ 35kgs
                                     8 @ 35kgs
                                     8 @ 35kgs

Finished with a 10 minutes HIIT Run on the treadmill, wish I could've gone further, but the old legs are still a little jellified from Squats last week.

Pressing today :

DB Bench Press = 5 @ 50kgs(25kgs DB's)
                             5 @ 55kgs(27.5kgs DB's)
                             5 @ 55kgs(27.5kgs DB's)
                             5 @ 60kgs(30kgs DB's)
                             5 @ 60kgs(30kgs DB's)

(Was disappointed a little with my DB Bench this morning, my concentration kept waivering and form could have been alot stricter.) 
 
BB Push Press =    5 @ 40kgs
                              5 @ 40kgs
                              5 @ 45kgs
                              5 @ 45kgs
                              5 @ 45kgs

CG BB Bench Press = 8 @ 40kgs
                                  8 @ 40kgs
                                  7 @ 50kgs 
                                  8 @ 40kgs 
                                  8 @ 40kgs

Weighed myself after the HIIT Session, and am currently 20st 8lb, that's a 2lb increase from begining of December, BUT I'm pretty chuffed to be honest as I had over 2 weeks off over Xmas and am almost certain I put on 3/4 stone, so the training since has knocked that off and by the next weigh in in a couple of weeks I'm hoping to break past the 20st mark for the first time in over 10 years

Morning mate,

"My goal is more weight loss and to put on as much muscle as possible"

Generally I would stick with one or the other, loose the weight fist then build the muscle from a solid base.

Get some pics up too, will help your motivation as you go along when you see the change.

I use to take a pic each month, just to see what was happening

ghopki


Morning mate,

"My goal is more weight loss and to put on as much muscle as possible"

Generally I would stick with one or the other, loose the weight fist then build the muscle from a solid base.

Get some pics up too, will help your motivation as you go along when you see the change.

I use to take a pic each month, just to see what was happening

Morning mate, thank for the reply
 
Funny you should say that as this week I have done exactly that, suddenly had a realisation last week after reading something in the diet section that what I was aiming for was nigh on impossible, especially for someone coming down from the size I was.
 
I have reduced my calorie deficet quite significantly, although keeping it healthy, well balanced & with as much protien as I can.
 
Once I get down to 17/18 stone I can then think about putting it back on mass wise.
 
Cheers again for the comment about the photo, I have one from early last year that I'll stick up and get a recent one done and put it to compare later, and keep doing.

From someone that was not far off your weight, I can say that the biggest help was the pre breakfast cardio.

The photo will really help you gauge what your bodys doing too, you would be amazed at the difference when taking them at monthly intervals.

Good luck though, i'll keep popping in to abuse you

Looking forward to it

Legs today :

Squats = 5 X 60kgs
               5 X 60kgs
               5 X 60kgs

(Again after last weeks DOMS I still gradually easing into them, so only 3 sets like last week, but increased the weight by 10kgs)

SLDL = 5 x 60kgs
            5 x 70kgs
            5 x 70kgs
            5 x 70kgs
            5 x 70kgs

Calf Raises = 8 x 60 kgs
                      8 x 60 kgs
                      8 x 60 kgs
                      8 x 60 kgs
                      8 x 60 kgs

Finished off with 4 x 10 crunches.

Felt good today, increased the weight on all sets from last week & the squats will no doubt give me some heavy DOMS but am sure they will decrease as the program goes on and then I can step it up REP wise.

All in all another enjoyable weeks training.
 
Also it's been confirmed the season of the cock is back @ the gym, they're like migrating birds who return to prepare for the warmer months whos only target is to inflame their biceps with the same ****ty routine every day, who strut about whooping & whooping as the go...oh the joy, it's been 4 months since their last visit, thank god I'm nearly finished by the time they swoop in....COCKS!!!

On The Flop

Also it's been confirmed the season of the cock is back @ the gym, they're like migrating birds who return to prepare for the warmer months whos only target is to inflame their biceps with the same ****ty routine every day, who strut about whooping & whooping as the go...oh the joy, it's been 4 months since their last visit, thank god I'm nearly finished by the time they swoop in....COCKS!!!

Tell us what you really think

jw390898

On The Flop

Also it's been confirmed the season of the cock is back @ the gym, they're like migrating birds who return to prepare for the warmer months whos only target is to inflame their biceps with the same ****ty routine every day, who strut about whooping & whooping as the go...oh the joy, it's been 4 months since their last visit, thank god I'm nearly finished by the time they swoop in....COCKS!!!

Tell us what you really think

LOL, Them having a laugh I can take, it's the strutting about and whooping after doing every BICEP ORIENTATED set that does me in

Back to it this morning, felt quite fresh when I woke up so was looking forward to a productive session.

Deadlifts = 5 @ 80kgs
                   5 @ 90kgs
                   5 @ 100kgs
                   5 @ 100kgs
                   5 @ 110kgs 

Low Rows = 5 @ 70kgs 
                      5 @ 77kgs 
                      5 @ 84kgs 
                      5 @ 84kgs 
                      5 @ 91kgs

BB Curls =                    10 @ 30kgs 
                                     10 @ 30kgs 
                                     10 @ 30kgs 
                                     10 @ 30kgs
 
Finished off with 15mins HIIT on the treadmill, 1min @ 10kph, then 1min incline level 5 @ 6.5kph, completed 2.2km. 
                                    
No training tomorrow as I have the joys of an Sigmoidoscopy to go through, hopefully back first thing Thursday, can't wait.... 

Good to back in the gym this morning, due to having an Sigmoidoscopy yesterday and enduring an enforced nil by mouth for over 36hrs I wasn't feeling that strong, but soldiered on and got in and got it done. 

DB Bench Press = 5 @ 50kgs(25kgs DB's)
                             5 @ 55kgs(27.5kgs DB's)
                             5 @ 55kgs(27.5kgs DB's)
                             5 @ 55kgs(27.5kgs DB's)
                             5 @ 60kgs(30kgs DB's) 
 
BB Push Press =    5 @ 40kgs
                              5 @ 45kgs
                              5 @ 45kgs
                              5 @ 50kgs
                              5 @ 50kgs

CG DB Bench Press = 8 @ 40kgs
                                  8 @ 45kgs 
                                  8 @ 45kgs 
                                  8 @ 45kgs  
                                  7 @ 50kgs
 
Didn't do any HIIT after the session as I felt totally drained from the previous days jollies.

Legs tomorrow, looking forward to it

A new Squat PB today, not much for some of you guys but a new milestone for me. Felt really good and probably could have gone 10kg heavier but resisted the urge. I think my Squat goal of 100kgs maybe hit well before I thought it would

Squats = 5 X 70kgs
               5 X 70kgs
               5 X 70kgs

SLDL = 5 x 70kgs
            5 x 80kgs
            5 x 80kgs
            5 x 90kgs
            5 x 90kgs

Calf Raises = 8 x 65 kgs 
                      8 x 65 kgs
                      8 x 65 kgs
                      8 x 65 kgs
                      8 x 65 kgs

Finished off with 3 x 12 crunches.

Had a weighin aswell, and have lost 2.5kgs in just over a week, which I'm well chuffed with, so that under 20st mark is only about 3-4 weeks away. 

That's it for this week, next week can't come quick enough.