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Post by Cormac on Mar 8, 2015 12:30:15 GMT -5
Thanks OSU and 3SPEED, your input is excellent and I really appreciate any advice you have given me, im learning so much new stuff about powerlifting all the time and its great having stronger and more experienced guys like yourselves giving me guidance.
Sunday 8/2/2015
Squats (Heavy)
45 x 10 143 x 5 187 x 4 253 x 2 275 x 1 297 x 1 add belt and knee sleeves.
321 x 3 341 x 1 363 x 1 #pr
Notes. I trained in a proper powerlifting gym today with a monolift and a squat bar. The different surroundings and equipment threw me off a bit but I still got some nice work in with a heavy triple at 341 and 363 for a single which is giving me tons of confidence because it was easy.
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Post by Cormac on Mar 9, 2015 15:10:51 GMT -5
Monday 9/3/2015
Bench (light)
45 x 10 88 x 5 110 x 4 132 x 3 158 x 2
182 - 4 x 2 182 x 3 (last rep 3 count pause)
Close grip bench touch and go 182 x 5 182 x 5 (last rep pause). 182 x 5 (last rep pause).
Band pull aparts (orange band) 4 x 20
DB Curls x 15,15,10.
Notes. solid bench session, even if it was a light day.
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Post by Cormac on Mar 11, 2015 16:24:31 GMT -5
WEDNESDAY 11/3/2015
Deadlift bar x 10 135 x 3 265 x 2 352 x 1 407 x 1 430 x 1
451 x 1 (smoked it after last weeks dissapointment).
Reverse band deadlift. (Blue bands). 375 x 1 463 - 2 x 1. (changed bars to the thick gym bar on the first rep. Slipped outta my hand at the top but a very easy lift none the less.).
Front Squats 135 x 6 176 x 6 198 x 6
Thick bar rows. x 10.10.8.7.
Bent over db rows x 8,8,12.
Abs x copious amounts
DB curls 1 x 20.
Notes. Much better deadlift session today. I nailed my top set of 452lb which was important to restore confidence and I easily had 20-30 pounds in the tank. Next peaking cycle I intend on swapping around bars alot more for deadlifts as I have small hands and need to challenge my grip more, in case of a bad barbell at a meet. Realistically at my up coming meet i'l be happy with a 465 deadlift considering I have to squat and bench.
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Post by Cormac on Mar 13, 2015 15:52:56 GMT -5
FRIDAY 13/3/2015
Bench (heavy)
45 x 10 90 x 5 110 x 4 135 x 3 165 x 2 182 x 1 198 x 1 209 x 1 220 x 1
203 x 3 203 x 2 203 x 3
Close grip bench touch and go style
176 x 8 176 x 8
Squat (light) 45 x 10 135 x 5 176 x 3 198 x 2 209 x 2 220 x 2 231 x 2
Rear delt flies x 20,15,15 (very light weight)
DB Curls. 1 x 15.
Notes. Worked up to a heavy-ish single on bench before dropping back and getting some work in. Feeling good, handling these weights with the texas bar feels great as Il be using a far better barbell on the day. Did some light squats but kept it light and quick as ive to squat heavy on Sunday.
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Post by Cormac on Mar 15, 2015 10:33:06 GMT -5
SUNDAY 15/3/2015
SQUATS (HEAVY) 45 X 10 145 X 5 187 X 3 209 X 2 265 X 2 297 X 1 ADD KNEE SLEEVES + BELT. 330 X 1 352 X 1 369 X 1
320 X 2 330 X 2
Bench 187 - 5 x 2
Close grip 187 x 6.
LOW ROW X 15,15,12,10,8. (lats were blown up).
Db curls x 25,15,10.
Notes. Came into training today with a head cold a still pr'd, took a very small jump from last week then got some doubles in. Happy with the outcome. I think its doubles only from here on out.
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Post by Cormac on Mar 19, 2015 5:03:46 GMT -5
WEDNESDAY 18/3/2015
Deadlifts (speed)
45 x 20 135 x 5 198 x 3 240 x 2 285 x 1
320 - 3 x 1 365 x 1
Reverse band 418 x 1.
Band good mornings + back raises superset 4 x 10.
Lat pull down 4 x 15,12,12,12
Db Curls 2 x lots.
Notes. Speed deadlifts felt awesome all very light and fast. My first meet is in a little over 2 weeks so i'm backing off the weight on deadlifts until then and keeping everything fast and explosive.
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Post by Ryan on Mar 19, 2015 8:57:11 GMT -5
WEDNESDAY 18/3/2015 Deadlifts (speed) 45 x 20 135 x 5 198 x 3 240 x 2 285 x 1 320 - 3 x 1 365 x 1 Reverse band 418 x 1. Band good mornings + back raises superset 4 x 10. Lat pull down 4 x 15,12,12,12 Db Curls 2 x lots. Notes. Speed deadlifts felt awesome all very light and fast. My first meet is in a little over 2 weeks so i'm backing off the weight on deadlifts until then and keeping everything fast and explosive. Good luck at the meet.
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Post by Cormac on Mar 20, 2015 9:20:52 GMT -5
Thanks Ryan I can't wait.
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Post by Cormac on Mar 20, 2015 16:05:07 GMT -5
Friday 20/3/2015
Comp Bench
45 x 10 88 x 5 110 x 4 132 x 3 165 x 2 187 x 1 209 x 1 220 x 1 227 x 1
209 x 2 215 x 2 215 x 2
Close grip bench. 192 x 5 192 x 5
T-Bar row. x 10, x 10, x 10, x 10, 10.
Notes. Considering I basically ate nothing today and didn't feel good but I still had a good bench session. I'm by no means a good bencher but i'm going to keep plugging away until i have a respectable bench.
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Post by Cormac on Mar 22, 2015 11:04:35 GMT -5
Sunday 22/3/2015
Squats.
45 x 10 145 x 5 209 x 3 255 x 2 286 x 1 308 x 1
330 x 3 342 x 2 #pr.
Bench (light)
45 x 10 88 x 5 121 x 4 155 x 3 176 x 2
193 - 5 x 2.
Notes. Seems like everyone has the flu at the moment and i'm a little run down myself but happy to double my opener on the squats today. Could have tripled it too had I have gone for it. The heaviest iv'e gone on bench on a light day and it felt great, the second bench day has really driven my pressing power up.
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Post by Cormac on Mar 25, 2015 16:35:58 GMT -5
WEDNESDAY 25/3/2015
Deadlifts.
45 x 10 135 x 3 220 x 2 286 x 2 330 x 1 375 x 1 408 x 1
430 - 3 x 1 (last rep was very tough, ive been sick all week)
Barbell rows 135 - 5 x 5
Band good mornings 4 x 10
Chins x lots
Back raises 3 x 10
Notes. Last deadlift session before my meet. Hit my opener for 3 singles tonight. Ive been very sick with a flu all week and will need all the rest I can get over the next ten days.
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Post by Cormac on Mar 28, 2015 7:20:10 GMT -5
FRIDAY 28/3/2015
Bench(Heavy).
45 x 10 90 x 5 121 x 4 155 x 3 187 x 1 209 x 1
220 x 2 231 x 1 237 x 1 #pr
209 x 2
Band pull aparts 4 x 15.
Notes. Last bench session before the meet done and dusted. Surprised I was able to lift what I did today due to having the flu pretty bad all week. Based on the last few weeks training I should be set up for a decent first meet. My goal is a 1070 total at 181.
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Post by osu122975 on Mar 28, 2015 9:30:37 GMT -5
Lots of rest until the meet. Let your body heal from the workouts and the flu. Good luck.
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Post by Cormac on Mar 30, 2015 14:20:16 GMT -5
MONDAY 30/3/2015
Deload week.
Squat 45 x 10 135 x 5 175 x 5
Bench 45 x 10 100 x 5 135 x 3 155 x 2 185 x 2
Deadlift 135 x 5 175 x 3 220 x 4
Notes. Going extremely light just wanna keep the movements fresh and stay loose. I did some mobility work as well and had a chiropractor session this morning.
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Post by Cormac on Apr 5, 2015 17:08:39 GMT -5
I got a 480 kg total , 1058 pounds.
Squat- 342 good, 363 good, 375 good.
Bench - 215 good, 220 good 225 no lift
Deadlift- 430 good, 452 good, 463 good
Pr'd in squat and deadlift. Bench didn't go according to plan, the 5 hour wait from my last squat to first bench tired me out. I never really understood how long a meet day is. Amazing experience and the highlight of my day was smashing the 463 deadlift for my last lift.
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Post by osu122975 on Apr 5, 2015 19:36:22 GMT -5
Congrats on your first meet!
Yes, 3 lift meets can be very long especially if there are lots of lifters and/or those running the meet don't have an organized plan together.
If you don't mind me sharing this, one thing I'm currently learning that I wish I would have done in the beginning.....
Start slow and add weight slowly over time using a linear program w/ straight weight. You are far too new in this sport to beat yourself up. You will last MUCH longer and feel stronger in the long run. It's only my opinion, but I truly believe that you only need about 4-5 weeks worth of meet prep if you train correctly the rest of the time. Lifters who last 20+ years competing and being strong are much more impressive to me than the guys you hear about for a couple of years and then disappear because of what they do to themselves to get their numbers.
Look up a guy named Tony Conyers. He holds current world records in all three lifts in two different weight classes as a Master. There is NO other lifter currently who can say that. The man is over 50 and still hitting big weight in a light weight division.
Congrats again, keep getting stronger and stay healthy in doing so.
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Post by Ryan on Apr 6, 2015 8:31:45 GMT -5
I got a 480 kg total , 1058 pounds. Squat- 342 good, 363 good, 375 good. Bench - 215 good, 220 good 225 no lift Deadlift- 430 good, 452 good, 463 good Pr'd in squat and deadlift. Bench didn't go according to plan, the 5 hour wait from my last squat to first bench tired me out. I never really understood how long a meet day is. Amazing experience and the highlight of my day was smashing the 463 deadlift for my last lift. Well done. It's worth noting that going 8 for 9 at your first meet is a very solid accomplishment on its own. Stick with it; you're off to a strong start!
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Post by Cormac on Apr 8, 2015 14:49:03 GMT -5
Thanks guys it was a great experience and has me hungry to train even harder. Osu I get what you mean slow and steady wins the race, rather than wanting it all now and getting injured by trying weights that are beyond your level of ability. Ryan my goal was to try go at least 7 for 9 so I was delighted with 8 for 9 I took conservative attempts as I wanted to get a good total and have something to build on.,
Wednesday 8/4/2015
Safety Bar Squats 45 x 10 115 x 5 165 x 4 187 x 3
220 x 5 220 x 5 220 x 5.
Front squats 45 x 8 88 x 8 115 x 8 132 x 8 132 x 8
Walking lunges 2 x 10
Tyre flips up and back the length of the yard.
Notes. Nice and light session going to ease myself back in. All the long rests and low reps leading up to the meet means my conditioning is terrible at the moment, so i'm gradually going to shorten rest periods between sets and get my work capacity up to an acceptable level. Decided to do tyre flip and these had me sucking for air.
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Post by Cormac on Apr 9, 2015 15:49:18 GMT -5
Thursday 9/4/2015
Bench 45 x 10 88 x 10 132 x 5 132 x 5 155 x 5 175 x 5 187 x 5.
Overhead press 77 x 8 88 x 8 88 x 6 77 x 7
Side lateral raises 4 x 10
Face Pulls 4 x 12
Rear delt flyes x 20,15,15.
Tyre Flip full length of yard and back.
Notes. Another light day so I don't stiffen up, trying ever so slowly to raise my work capacity.
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Post by Cormac on Apr 10, 2015 14:57:09 GMT -5
Friday 10/4/2015
Back day
T-bar rows 4 x 10
Band pulldowns with lat attachment 4 x 10
Kettlebell rows 4 x 10
Face pulls 3 x 15
Hanging leg raises 4 x 10
Seated dumbbell curls x 10,10,8,5, grip was starting to give out.
Notes. Weights are light so theirs not much point posting them, going to focus on higher volume and building some muscle for the next while, weight will increase gradually.
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Post by Cormac on Apr 13, 2015 15:45:18 GMT -5
MONDAY 13/4/2015
Max effort front squat w/2 sec pause
45 x5 88 x 3 135 x 2 176 x 2 198 x 1 220 x 1 235 x 1 253 x 1 275 x 1 #pr
Safety squats 5 x 20
Stiff legs x 12,12,,10,7
Hanging leg raises , 15,10,10,10,10,10,10
Notes. Gonna be sore tomorrow. The 5 x 20 squats were so brutal even if the weights were light. My Legs should grow like weeds though.
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Post by Cormac on Apr 15, 2015 16:26:28 GMT -5
WEDNESDAY 15/4/2015
Close grip Bench 45 x 10 88 x 5 120 x 4 135 x 2 155 x 1 175 x 1 198 x 1 209 x 1 220 x 1
175 x 8 175 x 6
Incline db presses 5 x 20
Rolling tricep extensions 8 x 12
barbell rows 5 x 10 @ 110lb
Banded face pull x 100
Banded tricep extension x 100
Planks - 5 x 1 minute rounds
Notes. Ouch!!
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Post by Cormac on Apr 16, 2015 15:20:28 GMT -5
Thursday 16/4/2015
Box squats 45 x 10 135 x 5 187 x 2 220 x 1
265 - 12 x 2 (a double every 30 secs).
Deadlifts @ 60%
285 - 8 x 1 (every 30 secs).
GOBLET SQUATS 4x 8
Split squats 4 x 10 (did these bodyweight as i'm terrible with them).
Banded leg curls x 100 reps
Hamstring leg curl x 100 reps
banded ab crunches x 100 reps
Notes. Hamstrings are fried i'm gonna grow some wheels!
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Post by Cormac on Apr 18, 2015 14:56:09 GMT -5
Saturday 18/5/2015
Db bench 55s x 10,10,10,8,8.
2 Board press 135 x 6 155 x 6 155 x 6 155 x 6
Pull ups x 4,4,4,4 slow negatives. Im gonna have to get better at these but im still adjusting to the volume so its a work in progress.
Kettlebell rows 4 x 10 (only used 35s but i really focused on keeping the tension on the lats,slow and painful).
Incline dumbbell extension superset with close grip bench - 4 x 12
Ez bar curls x 20,15,10,10.
Face pulls 2 x 20
Notes. I couldn't really use the weights I normally would here today because my triceps are so fried from earlier in the week. It's all about adapting to the workload. My coach said that you must do things you have never done before to become something you have never been.
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Post by Cormac on Apr 20, 2015 17:44:10 GMT -5
MONDAY 20/4/2015
Bodyweights at 186lb
Rack pulls (from well below the knee).
135 x 5 220 x 3 308 x 2 350 x 1 400 x 1 440 x 1 452 x 1 485 x 1
Safety squats 5 x 20 @ 145lb (this is embarassing but this rep range is alien to me)
Stiff legs 4 x 12
Hanging leg raises x 75 total reps
Farmers walks x 3 trips /w 88lb each hand.
Notes. Strength feels good ive always been terrible at really low rack pulls as I find it hard to get my legs into the movement and I find it very static. I definitely had a 500lb rack pull in me but the bar I was using is so warped I didnt wanna put any more strain on it. After pulling I just hammered my legs and abs and grip.
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