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Helpful ReplyHot!Toolmonkey - Journey to Masters Powerlfting

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TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/09 20:08:28 (permalink)
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The_Lone_Wolf
Here he is!
 
Hope all is well chap? Still on TRT? 




Hello mate.
 
Things are good, new job, feeling good. Still on TRT, for now.

 



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TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/09 20:21:28 (permalink)
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I've decided on my programme to prep for the powerlifting in Feb.
 
Its a programme by Adam Bishop called blockhead, I've ran it before last year, good results until I injured myself and a few other guys I know have run it with good results for both powerlifting and strongman.
 
3 days a week, 1 day per lift
 
Monday
Squat
Paused Squat
Front Squat
Leg Press
Leg Extension
 
Wednesday
Bench
4 "Pin Press
Paused Bench
CGBP
DB Lateral Raise
Tricep Pressdown
 
Friday
Deadlift
Block Pull
Paused Deadlift
RDL
Pendealy Row
Hamstring curls
 
This first 3 exercises on each day make up the primary work.
 
It's a total of 3 x 4 week blocks
 
Reps for first exercise
Accumulation 6x5
Intensification 6x3
Realisation 6x2
 
Last set is a rep max set, so for 150kg squat I'm starting at I will go 100x5, 110x5, 120x5, 130x5, 140x5, 150 max reps etc. for deadlift and bench too.
 
Second and third exercised are 3x5 in week 1 to 4, 3x3 in week 5 to 8 and 3x2 in week 9 to 12. Excluding front squats which are 3x8 week 1 to 4, 3x7 week 5 to 8 and 3x6 week 9 to 12.
 
Assistance exercises will be 4x10 or 3x15.
 
I'll taper off the assistance in the last 4 weeks and the max rep sets will more than likely become sets of 4, 3 or 2 I would think.
 
I've got numbers in mind
 
250 deadlift
240 squat
160 bench
 
 

 



The_Lone_Wolf
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/12 10:16:38 (permalink)
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TOOLMONKEY
The_Lone_Wolf
Here he is!
 
Hope all is well chap? Still on TRT? 




Hello mate.
 
Things are good, new job, feeling good. Still on TRT, for now.




This makes me happy, I'm glad all is good!
 
Self administered TRT, or actual NHS route? 
 
The program from Bish looks good, he is a top man. 

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TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/13 15:40:24 (permalink)
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The_Lone_Wolf
TOOLMONKEY
The_Lone_Wolf
Here he is!
 
Hope all is well chap? Still on TRT? 




Hello mate.
 
Things are good, new job, feeling good. Still on TRT, for now.




This makes me happy, I'm glad all is good!
 
Self administered TRT, or actual NHS route? 
 
The program from Bish looks good, he is a top man. 




Still self administered mate.
 
Yeah, programme should see me good.

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/13 16:20:24 (permalink)
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Suppose I better update this again.
 
Week 1 session 1
 
Squat - Total volume 16745kg
 
Easy session weight wise to start, long time since I've done this much volume, very sore today. Max rep set was easy weight wise, cardio let me down.
 
Squat
10 x bar
5 x 60
5 x 100
5 x 110
5 x 120
5 x 130
5 x 140
13 x 150
 
Paused squat
5 x 125
5 x 125
5 x 125
 
Front squat
8 x 77.5
8 x 77.5
8 x 77.5
 
Leg press
10 x 230
10 x 230
10 x 230
 
Leg extension
15 x 32
15 x 32
15 x 32
 

 



dirtyvest
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/13 16:39:49 (permalink)
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Bottled out of 17,000 then

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/14 22:02:19 (permalink)
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dirtyvest
Bottled out of 17,000 then




Didn't want to go too mad on the first session.

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/14 22:08:04 (permalink)
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Week 1 session 2
 
Bench - Total volume 11768kg
 
Rep weight PB on bench, cant be bad on the first week. 
 
CGBP and tricep pressdown were a little light, could have done with another 5kg i think.

Bench
10 x bar
5 x 60
5 x 70
5 x 80
5 x 90
5 x 100
17 x 110
 
4" pin press
5 x 122.5
5 x 122.5
5 x 122.5
 
Paused Bench
5 x 90
5 x 90
5 x 90
 
CGBP
12 x 60
12 x 60
12 x 60
 
Lateral dumbbell raise
10 x 10 per arm
10 x 10 per arm
10 x 10 per arm
 
Tricep pressdown
10 x 50
10 x 50
10 x 50

 



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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/14 22:10:30 (permalink)
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Some tasty repping, I reckon if you'd have done an unrack, pause and re-rack with a 120-130 you'd have hit 20 reps on 110

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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/18 22:22:58 (permalink)
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dirtyvest
Some tasty repping, I reckon if you'd have done an unrack, pause and re-rack with a 120-130 you'd have hit 20 reps on 110




I may well have done, had a bit of a play with this in the 6 or so weeks prior to starting my prep. I think there is some merit in it. May give it a whirl and see what happens.

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/18 22:31:43 (permalink)
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Week 1 session 3
 
Deadlift - Total volume 12968kg
 
Decent enough session, good speed from the floor. Max reps i got indigestion about 8 or 9 reps in, haven't had that for months. Really struggled after that. quick 10 seconds to get a mouthful of water and carried on, not sure how many reps I got as it came back and i was concentrating on not spewing rather than counting. I reckon it was close to 20 but just logged 10 in my notes. Had to drop RDL as back pumps were pretty bad, these will subside as I get used to the volume again and then will add in the RDL. Everything felt very light which is good.
 
Deadlift
60 x 5
80 x 5
110 x 5
130 x 5
150 x 5
170 x circa 20
 
18" Rack pull
187.5 x 5
187.5 x 5
187.5 x 5
 
Paused deadlift
110 x 5
110 x 5
110 x 5
 
Pendelay row
80 x 10
80 x 10
80 x 10
 
Hamstring curl
39 x 15
39 x 15
39 x 15
 
 
 

 



Ox
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/19 06:42:45 (permalink)
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Crazy deadlift repping mate!

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
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TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/19 22:33:49 (permalink)
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Ox
Crazy deadlift repping mate!




Cheers mate, I'm determined to do well at this, I was as determined with strongman but I was just rubbish.
 
 

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/19 22:38:54 (permalink)
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Week 2 session 1
 
Squat - Total volume, don't know, don't care, cant be bothered to count I'm too tired
 
Not a great session, had to go and pick my daughter up from hospital so cut the session short. Also killed off my mojo a bit. Got the main work done so can't moan.
 
Squat
10 x bar
5 x 60
5 x 100
5 x 110
5 x 120
5 x 130
5 x 140
11 x 162.5
 
Paused squat
5 x 130
5 x 130
5 x 130
 
Front squat
8 x 82.5
8 x 82.5
8 x 82.5

 



Ox
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/20 05:50:16 (permalink)
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Hope your daughter is ok mate.
 
That's some impressive squat repping even if head not in the game.

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
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TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/26 21:21:11 (permalink)
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Ox
Hope your daughter is ok mate.
 
That's some impressive squat repping even if head not in the game.




She's ok mate, tough little bugger, just having a rough time at the moment.
 
Cheers, I'm not a fan of repping that high but needs must, it certainly has its benefits.

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/26 21:23:54 (permalink)
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Week 2 session 2
 
Bench 
 
So so session, tired from all the hospital trips and that but got done what needed to be done.

Bench
10 x bar
5 x 60
5 x 70
5 x 80
5 x 90
5 x 100
13 x 115
 
4" pin press
5 x 127.5
5 x 127.5
5 x 127.5
 
Paused Bench
5 x 92.5
5 x 92.5
5 x 92.5
 
CGBP
12 x 65
12 x 65
12 x 65
 
Lateral dumbbell raise
10 x 12 per arm
10 x 12 per arm
10 x 12 per arm
 
Tricep pressdown
10 x 54
10 x 54
10 x 54

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/26 21:27:19 (permalink)
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Week 2 session 3
 
Deadlift 
 
More tiredness, took an age to get through this, managed some light RDLs at the end
 
Deadlift
60 x 5
80 x 5
110 x 5
130 x 5
150 x 5
177.5 x circa 15
 
18" Rack pull
197.5 x 5
197.5 x 5
197.5 x 5
 
Paused deadlift
117.5 x 5
117.5 x 5
117.5 x 5
 
Pendelay row
85 x 10
85 x 10
85 x 10
 
Hamstring curl
45 x 15
45 x 15
45 x 15
 
RDLs
80 x 8
80 x 8
80 x 8

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/26 21:29:38 (permalink)
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Week 3 session 1
 
Squat 
 
Last week stress and tiredness and has really hit me, picked up a cold and just a bit meh.
 
Loaded up on 300mg of caffeine and was bouncing off the walls, gave me the lift i needed.
 
Binned off the accessory again as i was toast after this.
 
Squat
10 x bar
5 x 60
5 x 100
5 x 110
5 x 120
5 x 130
5 x 140
11 x 167.5
 
Paused squat
5 x 135
5 x 135
5 x 135
 
Front squat
8 x 85
8 x 85
8 x 85

 



TOOLMONKEY
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Re: Toolmonkey - Journey to Masters Powerlfting 2018/11/26 21:33:38 (permalink)
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Next week is the last week of the high volume nonsense, overall volume drops by about 30-35%% from ~75 reps to ~ 50 reps, and its sets of 3, much more to my liking.
 

 



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