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Nails1981
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Re: Dav's Powerlifting Journal 2018/11/19 14:06:28 (permalink)
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That's some awesome benching for it not feeling right. 
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Dav
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Re: Dav's Powerlifting Journal 2018/11/21 21:00:15 (permalink)
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Cheers Rad and nails, pressing going OK at the moment. As long as I hit 170kg+ over the coming weeks I'll then introduce heavy partial reps and perhaps experiment with bands to push on to 200kg.

Today's workout was a mixed bag, felt off on Seated dumbbells but back on track with deadlifts

Deadlifts

1x5 60kg
1x4 100kg
1x3 150kg
1x2 180kg
1x1 210kg
1x3 240kg

240kg felt comfortable could have gone 5-6 reps so an improvement over the last 2 weeks where I've felt really knackered. Not going to hit 300kg by Xmas as I'd hoped but a 270kg would leave me to find 30kg by the time I compete next June.

Seated Dumbbell press

1x10 15kg
1x8 25kg
1x8 35kg
1x8 47.5kg

Lateral raises

1x10 15kg
1x10 17.5kg

Face pulls

2x12 red and blue band

Rotator cuff complex.
Brett
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Re: Dav's Powerlifting Journal 2018/11/22 09:26:35 (permalink)
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Cracking sessions as always mate!
 
How did your training used to look when you were into the bbing? Just curious as my main goal is still size but I'm not sure I still have enough volume TBH.

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Re: Dav's Powerlifting Journal 2018/11/22 13:04:39 (permalink)
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From the look of that last deadlift sesh id say a 270 should be doable. Although im still holding hope there may be a cheeky vid when you do a 270+ pull

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dirtyvest
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Re: Dav's Powerlifting Journal 2018/11/22 17:43:02 (permalink)
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I'll up my stalking game and get a vid... he's just too shy

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Dav
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Re: Dav's Powerlifting Journal 2018/11/23 23:36:48 (permalink)
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Haha I'm not shy DV just like my online anonymity. But when I'm happy with a lift I'll post a video.

Been a good few months Brett since I last did a bbing based routine but I'd have more volume yes and reps would obviously be anywhere from 2 to 12. I'd often still do a 2,3 or 4 rep set for bench and deadlifts and possible 4-6 for a heavy squat set. But would also do sets of 6-10 for bench and squats.

Training week in week out I'd either do a 3 day split training each body part twice per week or train one body part each day (this was what I favoured when I competed) so either workout would look something like this;

Day 1
Chest - 3 exercises
Back - 3 exercises

Day 2
Quads - 3 exercises
Hamstrings - 2 exercises
Calves
Shoulders - 3 exercises

Day 3
Triceps - 2 to 3 exercises
Biceps - 2 exercises
Abs
Forearms

Day off repeat.

If I trained 1 body part per day I'd either add an exercise or do more sets.
Sets would be anywhere from 9-15 for each body part depending on how I felt or if it was a large or small body part. Calves, abs and forearms less.

I'd also incorporate the following when I felt like it Brett; Supersets, giant sets, strip downs/drop sets, forced reps, negatives etc....

Todays workout was another mixed one, pressing felt really off today so didn't push it but on the plus side squats are starting to feel good with the narrower more quad dominant stance and weightlifting shoes.

Squats (ATG with 4-5 second pause at bottom)

1x6 bar
1x4 60kg
1x3 100kg
1x3 140kg
2x3 165kg

CGBP

1x6 bar
1x5 50kg
1x4 90kg
1x3 120kg
1x2 140kg
1x1 157.5kg

A real grinder which it shouldn't have been so didn't do 162.5kg

Nordic hamstring curls
3x8

Standing calf raise on Smith machine

1x10 60kg
1x10 100kg
1x8 140kg
1x8 180kg
1x8 220kg

JM press on Smith machine

1x10 50kg
1x8 90kg
1x6 120kg
1x3 140kg

Wide grip tricep pushdowns

1x10 55kg
1x10 65kg

Hatfield raises

1x8 BW
1x6 57.5kg
1x6 87.5kg
1x6 117.5kg

Not particularly happy with CGBP but very happy with the way squats are going. Still very comfortable and I'm feeling better with the altered stance and Nike Romaloes which both help with achieving depth and put more focus on quads. I guess due to spending almost 40 years doing them more of a bbing/narrower stance (as per DV's observation) makes more sense than trying to change my stance after so long performing them this way.
post edited by Dav - 2018/11/24 00:44:52
Eugene
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Re: Dav's Powerlifting Journal 2018/11/24 14:53:46 (permalink)
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A close-grip bench press of almost 160kg. Why are you not particularly happy? What's the target?

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Re: Dav's Powerlifting Journal 2018/11/24 17:54:55 (permalink)
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Dav
Haha I'm not shy DV just like my online anonymity. But when I'm happy with a lift I'll post a video.

Been a good few months Brett since I last did a bbing based routine but I'd have more volume yes and reps would obviously be anywhere from 2 to 12. I'd often still do a 2,3 or 4 rep set for bench and deadlifts and possible 4-6 for a heavy squat set. But would also do sets of 6-10 for bench and squats.

Training week in week out I'd either do a 3 day split training each body part twice per week or train one body part each day (this was what I favoured when I competed) so either workout would look something like this;

Day 1
Chest - 3 exercises
Back - 3 exercises

Day 2
Quads - 3 exercises
Hamstrings - 2 exercises
Calves
Shoulders - 3 exercises

Day 3
Triceps - 2 to 3 exercises
Biceps - 2 exercises
Abs
Forearms

Day off repeat.

If I trained 1 body part per day I'd either add an exercise or do more sets.
Sets would be anywhere from 9-15 for each body part depending on how I felt or if it was a large or small body part. Calves, abs and forearms less.

I'd also incorporate the following when I felt like it Brett; Supersets, giant sets, strip downs/drop sets, forced reps, negatives etc....



Thanks for the detailed response mate! Without knowing how many sets you do per exercise it already looks more than what I'm doing. How many sets would you typically do? Or did you subscribe to the traditional target of ~25 reps total per exercise? Just trying to get some idea of total volume.
 
You really do have some strong triceps mate!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Dav
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Re: Dav's Powerlifting Journal 2018/11/24 19:53:11 (permalink)
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Just didn't feel as I'd hoped mate considering I got a comfortable double with 2.5kg less last week. I don't look at a weight and think that's heavy etc... just try to continue progressing. I was always a strong presser and my shoulder injury really put me back. This time round a 165kg would be nice, in the next 7-8 months a single with 180kg.

Ill give you a detailed response later Brett (off to cook a homemade curry mmmm) but always had good tricep strength and genetics. This is a picture of a few years ago a little smaller now but triceps still make up the majority of my arm mass.
post edited by Dav - 2018/11/24 20:10:27

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JayBoy
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Re: Dav's Powerlifting Journal 2018/11/26 13:47:21 (permalink)
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haha mate I just like a vid and to see you guys in your glory! Mate id take a near 160 CGBP - some big weight there!

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dirtyvest
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Re: Dav's Powerlifting Journal 2018/11/26 17:41:33 (permalink)
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That's a meaty arm... that is an arm yeah?

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Ox
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Re: Dav's Powerlifting Journal 2018/11/26 20:50:13 (permalink)
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Size of that arm!!

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
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Nails1981
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Re: Dav's Powerlifting Journal 2018/11/27 21:57:38 (permalink)
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Bloody hell mate you could feed a family of five for a week with the meat on that arm!
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Re: Dav's Powerlifting Journal 2018/11/28 10:33:14 (permalink)
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That is one impressive quad..... wait.... wtf that's your arm?
 
Reminds me of those fancy joints of Iberian ham you can get from Lidl during Spanish week.

 
1RM's @ BW 90kg:
Squat - 160kg / Bench - 115kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
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Re: Dav's Powerlifting Journal 2018/11/30 02:19:12 (permalink)
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Dav
Just didn't feel as I'd hoped mate considering I got a comfortable double with 2.5kg less last week. I don't look at a weight and think that's heavy etc... just try to continue progressing. I was always a strong presser and my shoulder injury really put me back. This time round a 165kg would be nice, in the next 7-8 months a single with 180kg.

Ill give you a detailed response later Brett (off to cook a homemade curry mmmm) but always had good tricep strength and genetics. This is a picture of a few years ago a little smaller now but triceps still make up the majority of my arm mass.



Crazy size there mate!
 
If I can achieve half of that I'll be happy lol.

Brett's Journal Part VII  - The Farce Awakens
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Dav
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Re: Dav's Powerlifting Journal 2018/11/30 22:44:31 (permalink)
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Lol yes it's my arm, pumped they were just under 22" a bit smaller now but if I compete in the classics in a couple of years on a light cycle I should still have the mass to compete with the youngsters.

Had a bloody flu like virus the last few days and am just coughing, sneezing and aching all over. Still been training although a little lighter and have been getting light headed.

High lights have been squats with the narrower stance, lifting shoes and ATG.

Still managed 185kg x 3 on back squats and 130kg x 3 with a 5 second pause on front squats after 4 sets of heavy leg extensions so squats moving back up and am much preferring the more quad dominant yet deeper squatting.

Been inspired by Luke Richardson winning the European juniors. His 403kg squat which was basically an ATG squat is the greatest squat imo in history and still only 21!!!

Absolutely astounding no questioning depth lol don't think Ray Williams could squat that 403kg at that depth;

https://www.instagram.com...mp;igshid=3kil16j13afh
post edited by Dav - 2018/11/30 22:50:55
dirtyvest
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Re: Dav's Powerlifting Journal 2018/11/30 23:23:58 (permalink)
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Wow. He smoked that

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Re: Dav's Powerlifting Journal 2018/12/02 15:51:32 (permalink)
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All of it looked like sunday lifting!
 
Get well soon mate.... So you can answer my question for the other week! lol

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Re: Dav's Powerlifting Journal 2018/12/04 13:49:47 (permalink)
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I love that squat - absolutely effortless and no question on depth - ATG. Unreal.

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Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 200 x 2
Ox
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Re: Dav's Powerlifting Journal 2018/12/04 19:20:42 (permalink)
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Hope you're feeling better bud.

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
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