View Full Version : Preparing for my 1st powerlifting meet
hey boys.
im 17 and am competing in a powerlifting meet in october in london, ontario. ive never competed before so im pretty excited and nervous.
im going to post m progress up here daily and any advice would be greatly appreciated as im a rookie at this. i plan on setting provincial recirds in the bench squat deadlift and total..
thanks boys
o,, im 17, 6'2, 232lbs
hey boys.
im 17 and am competing in a powerlifting meet in october in london, ontario. ive never competed before so im pretty excited and nervous.
im going to post m progress up here daily and any advice would be greatly appreciated as im a rookie at this. i plan on setting provincial recirds in the bench squat deadlift and total..
thanks boys
o,, im 17, 6'2, 232lbs
Good luck bro, we'll be here...
good to see a young animal in the lifting mix....Im proud of you bro...you be careful...keep us on top of the latest news...destroy the iron...dont be nervous...be a beast...be the gatekeeper of your win...dont plan the future...invent it....
Russ
lil bit of info boys...i played football in highschool 1st as a wdie reciever then as a defensive end... also in january i got in a pretty shitty car accident and was thrown from the vehicle when i hit a ditch. i spent a few days in the hospital and couldnt walk more then 20ft for a few weeks, i did nerve damage to my right leg, chipped 2 discs and have slight memory loss. doctors told me no school or working out for a year.. i was back to school in 5 weeks and back in the gym 9 weeks after my accident. i didnt add this to sound like im some sad story i added it to show im more dedicated to the irn then i ever have been. there were times id cry i wanted to workotu so bad, now im back and im gunna rip that shit up n makeup for lost time.....those provincial records, are soon to be mine!!!!!
Testpolska
08-01-07, 3:56 pm
Good to see some young blood around here you sure you got the records? I'd double check those. Work hard. Are you going to compete with equiptment?
bench press record is 247
deadlift record is 379
squat record is 341
and total in 968
remember i am a subjunior and in the 110kg class
and no im not going to use equipment other then wrist wraps,belt and maybe knee wraps
the-craig
08-01-07, 5:23 pm
nothing need to be nervous about, i bodybuild and i competed in a powerlifting competition in april and qualified for british championships i think it is lol just make sure you get all your lifts no fails can always go 1 better next time and good luck
for your weight you need to move those max's up push yourself to the limit
o i push myself, trust me... remember ive only been back for 5 months, and didnt do deadlifts or squats till 6weeks ago bc of the chipped discs and shifted disc. but im back in the game 100% now
widdlewade44
08-01-07, 7:37 pm
Good to hear brother. Welcome back to the mix and good luck on your meet. I'm looking forward to viewing your progress.
Kevin
widdlewade44
oh thats right bro shit what was i thinking, missed that post lol but yea good luck to you hopefully you'll do well, def pushin good weight for your age keep at it let us know how you do too :D
Cyrus The Virus
08-01-07, 7:39 pm
Good luck to you.
thanx to you to Anton37, everyones support means alot
hey boys lookin for some advice here on working on my sticking point for bench...right about5inches off the chest the bar kinda stops but once i push throught that it flys up... just wondered in maybe you guys had some ideas on how to work just on that spot in my bench i no it would deffs boost my max if i didnt have all momentum stop
any advice would be break guys
edit: also i want to start using boards for benching..do i have to buy them or can i just cut them myself??
hey boys toinght was a pretty sweet workout,
pause squats
205x6
205x6
225x6
tuck jumps bwx10x3
clean n press
105x6
105x6
105x6
speed bench
135x3 3 sets normal grip, 3 sets wide, 2 sets closer
plyo-pushups 3x12
shrugs 245x8
275x8
295x8
abs
felt real good, all out effort covered in sweat, just the way it should be
Bombshell
08-01-07, 8:53 pm
edit: also i want to start using boards for benching..do i have to buy them or can i just cut them myself??[/QUOTE]
We made all the boards in our gym by ourselves. I don't recomment you buy them when you can just as easily make them. I hope you have good spotters with you during your workouts? they make all the difference.
I did my 1st meet in March. I was NERVOUS AS HELL. But the 1st time under the bar in squat....... that was all gone and pure adreneline set in. Just one word of advice: MAKE SURE YOU PACK ENOUGH FOOD FOR THE WHOLE DAY. You must constantly eat to make sure you have the energy to keep pace all the way through the contest. I packed food, just didn't think it was enough, as I got very fatigued towards the end during Dead lift.
But of luck to you in your journey. Please keep us updated throughout.
krazyassmexican
08-01-07, 8:56 pm
hey boys toinght was a pretty sweet workout,
pause squats
205x6
205x6
225x6
tuck jumps bwx10x3
clean n press
105x6
105x6
105x6
speed bench
135x3 3 sets normal grip, 3 sets wide, 2 sets closer
plyo-pushups 3x12
shrugs 245x8
275x8
295x8
abs
felt real good, all out effort covered in sweat, just the way it should be
wow!!!!!!!!!
this is a great workoyt bro ur numbers are fucking great
we got your back young man
Awesome weight on those shrugs! Strong kid for 17
thanks norrim and crazy ass mexican, ya dont no why but shrgus r easy, maybe its from playing dline in football? i also played hockey till it got in the way of footz
umm anyone got advice on bench assist exercises or how to work on my sticking point about 5 inchres off my chest??
bombshell thanx for the advice on boards, and how was your meet results?? were your lifts down? were you nervous enough to miss attempts due to not focusing?? sorry for so many questions but the more info the better
Little Houghton
08-01-07, 9:40 pm
hey man whats up? i see your puttin in some good work. we're pretty much in the same boat, im just a not quite as big as you. 5'11, 186. but other than that were pretty similiar. im trainin for my second meet here in october. all i can say is dont worry about it, which you will, haha, and like bombshell said, take a shit ton of food. bananas worked really well for me, i had like 6. and as for those records, get at it man. its just a number, so go get it.
thanx farm boy, i just watched your vids, that was a sick pulled, didnt even struggle..the bench looked a little tough but you pulled through~! what was it like at the meet??
krazyassmexican
08-01-07, 10:00 pm
i wouldnt be able to assist you on that but hey there are guys like big rich power freak or sgt rock pm them i know they will have an answer for u (i am sorry i cant help)thanks norrim and crazy ass mexican, ya dont no why but shrgus r easy, maybe its from playing dline in football? i also played hockey till it got in the way of footz
umm anyone got advice on bench assist exercises or how to work on my sticking point about 5 inchres off my chest??
bombshell thanx for the advice on boards, and how was your meet results?? were your lifts down? were you nervous enough to miss attempts due to not focusing?? sorry for so many questions but the more info the better
Little Houghton
08-01-07, 10:09 pm
yea the bench was really hard. i was kinda disappointed there, but idk. felt heavy. the meet was cool, i really enjoyed it. everyone was cool, it was a small meet, so there was no rush. it was new to me though, i was really nervous. i mean ive never played sports or competed in anything, so i really had no clue what to expect, but after the first lift in everything i was good and calm, and just focusing on the weights. plus i was there with a few other guys from the gym, which i would recomend if thats an option. its great to have some experience there with you, and just to take your mind off things by pushin them.
ill have buddies goin to watch me but noone is competing with me, everyone at my gym that i hangout with is a bodybuilder, which i might do when im older n have more muscle maturity but right now i want to develop my strength
thats awesome man, good job bro n goodluck w future comps
Little Houghton
08-01-07, 10:58 pm
yea thats pretty much my plan too. i would try and see if you could convince someone you get along with well or whatever to compete, because im sure they would enjoy it. one of the guys i went with is a bodybuilder/model, and all of his friends we met up with were bodybuilders, but they could all put up crazy numbers, and everyone had a great time.
good luck to you too bro, and ill be checkin in on this from time to time, keep up the hard work
well today is my day off and my chest n legs r pretty sore so im, just gunna relax n hangout w some buddies all day and prepare for battle tomorrow!!
Squat_Heavy
08-02-07, 10:39 am
What federation are you lifting in? If you plan to lift without gear( which is pretty wierd in my opinion since everyone else uses it) you need to be hella strong. Why don't compete in the: 100% raw federation instead, seems like that may fit you. Good Luck to you bro!
its the OPA, i couldnt find any meets around here with the 100% raw federation, an ya i am competing raw against kids using shirts. but this is the only meet close to where i live and the records are not even that high which is weird.
hey guys, right now ive been doing 3 sets of 5 for the big 3, i was thinking about switching to 6,4,2 any thoughts??
also ifanyone has some powerliofting routines or splits they like to suggest that would be great as im new to the powerlifting game
hey guys, right now ive been doing 3 sets of 5 for the big 3, i was thinking about switching to 6,4,2 any thoughts??
also ifanyone has some powerliofting routines or splits they like to suggest that would be great as im new to the powerlifting game
Heavy triples and singles bro...go to elitefts.com, they have a ton of really good programs. Its under the article section.
Squat_Heavy
08-02-07, 12:41 pm
hey guys, right now ive been doing 3 sets of 5 for the big 3, i was thinking about switching to 6,4,2 any thoughts??
also ifanyone has some powerliofting routines or splits they like to suggest that would be great as im new to the powerlifting game
You could checkout IRBS journey, My own journey and powerfreaks etc journey, there you can see how we do it and some of the really good guys like Powerfreak works out.
live2lift
08-02-07, 12:45 pm
17 and already getting a taste of the competition bug...awesome news brotha. Best of luck to you and just know that you have the support of the entire Legion here behind you. Peace.
thanx IRBS and squat heavy, will do
and thanx for all the support boys, o ive been bit n i aint turning back..i got shit to prove, i aint doin this to prove shit to anyone but myself, i was told i wouldnt be in the gym for 5 more months, but fuck that, im back harder then ever
hey boys, im at work right now, i actually work at the gym i train at and heres todays workout
well my quads were still kinda sore form bench squats on wednesday but i pushed thru
front squats: 185x5, 205x5, 215x5 (PR)
stiff legs: 295x6, 315x6, 335x4 (PR)
incline dumbell bench: 70x8, 80x8, 90x5 (PR)
closegrip bench: 165x6, 175x6, 185x6
lat pulldowns: 100x10, 120x10, 120x10
Squat_Heavy
08-03-07, 6:14 pm
Grats on the Personal records bro, keep banging em out!
well i just closed up the gym for the night about an hour ago then chilled on my 20minute drive home.. now im sitting here about to go to sleep as every kid i know is across the road about 3ooft from my house at Farmfest listening to the live band and hangin out in the beer tent, part of me wants to be there cause its a damn good time but my bodies sore n im tired. i want to go but im not going to i need mysleep to recover form these workouts so to bed it is for me.....god this shits hard, but its the way of life ive chosen to live.
peace brothers
Bombshell
08-04-07, 8:24 am
thanks norrim and crazy ass mexican, ya dont no why but shrgus r easy, maybe its from playing dline in football? i also played hockey till it got in the way of footz
umm anyone got advice on bench assist exercises or how to work on my sticking point about 5 inchres off my chest??
bombshell thanx for the advice on boards, and how was your meet results?? were your lifts down? were you nervous enough to miss attempts due to not focusing?? sorry for so many questions but the more info the better
My lifts were GREAT!!!!! I broke the women's 181 lb amateur record for the squat and got 455 (which I could've done 500, but I needed to save my energy for the other 2 lifts). I got all 3 squat attempts and only my openers in the bench and deadlift. I don't know why I missed in the bench but I took too big of a jump in weight on the deadlift and that's why I only got the 1st attempt.
Best of luck to you! Just remember: lots of FOOD, take REASONABLE jumps in attempts, and most importantly: HAVE FUN!!!!!!! There will be plenty of meets in the future, use this one as your stepping stone.
wow, good for you!! thats damn impressive!!! you gunna keep competing??
update: hamstrings r sore as shit today so stiff haha, guess those stiffleg PR's hit me pretty good hah, o well back in action tomorrow w a new 4-day a week split
hey boys, just got back fomr the gym about to bbq some food, heres todays stats
benchpress: 205x6, 225x4, 240x2, 240x2
flat dumbell press: 70X10, 80x8, 80x6 (long time since i did these, was a bit shaky)
hammer curls: 35x10, 40x8, 50x6(PR)
skull crushers: 60x10, 70x8, 80x6
Db forearm curls: 30x25, 35x25, 40x15
1-arm reverse cable curls: 50x12, 50x15, 30x20
DB holds: 70's for 30secondsx3
then some ab work
felt like a real good workout today, got everything done in just under an hour, was pretty happy with the bench since i've never done sets below 5reps other thne finding my max
any suggestions??
dubwize
08-07-07, 12:22 am
hey curran there's the CPO/WPC as well in southern ontario, they have a raw division that they keep records in, ive heard there might be a full meet in december maybe, in Toronto or Kitchener.
heres the website: http://www.wpc-canada.com/
edit*
heres a link to the records and recent results from Ontario meets and Nationals that just past, its a just a prototype page for now for the Metal Militia Canadian Chapter: http://www.d1035140.dotsterhost.com/ and should be moving to www.metalmilitia.ca soon
thanx dubwize, but all i found was junior results and records and im a sub junior, (17 and under)
great site though, im going to email them and see if i can compete in the nationals in toronto in may
hey boys heres todays workout
bench squats 185x6,205x6,235x3,265x1,275x1(PR)
speed deads 225x6,225x3,225x3,225x2,245x1,245x1
stiff legs 275x6,315x6,335x5(PR)
hyper ext bwx15 bwx15 bwx15
calfraises 300x10,350x10,390x10(pr)
toe presses 190x12, 230x12, 270x12
felt really good and took an hour to get'r all done
already excited for fridays workout!
hey boys, doing board presses forthe 1st time tomorrow any advice?? about hpw much heavier can i go say while doing 2 boards compared to to the chest??
btw im not actually using boards im using 2 blue blocks the same size as boards cause there already in my gym
hey man those lifts are lookin great and actually ive been wanting to do a meet in a while, i live a ways north of toronto up neer barrie i guess, you think you could pm me? id like to see about gettin in on this meet im one of those guys that just has trouble gettin things started.
hey boys, heres yesterday workout
--lil piece of info 1st, wednesday night i went otu to a party n got jumped by 5 wannabe gangsters, knocked out 2 n cut open a third before i got pinned by the cops...shitty part is i broke my hand in the process so it make my workout pretty painful
anyways: block bench press (2.5inch block) 225x6,245x4,250x2,260x1,265x1
incline DB press:80x6,85x6,85x8
tbar row: 135x10,160x8,180x6
lat pulldown:110x12,110x12,120x12
closegrip pulldown:120x12,130x12,140x10
couldnt do the ply pushups cause i couldnt make my ahnd go flat
any tips or advice boys?
TXPWRLFTR
08-11-07, 10:17 am
Sorry about the hand, I've read your blogs, nice numbers. My advice, change your workouts every 2 weeks to avoid fatiguing the central nervous system...you will find out quickly that in powerlifting if you stay with the same routine for weeks at a time you will hit a wall. For example if you bench 2 weeks, decline for weeks 3 and 4...always change it up. But at the same time you know your body better than anyone. Best of luck to you brother and welcome to the world of powerlifting. We indeed are a strange breed. LOL! Best of luck to you brother!
good werk yesterday man! that was a big deadlift, sorry for throwin on an extra 5 er 10 lbs haha, but u got it up so thats all that matters! keep growin buddy!
Herdz
thanks herds, sorry i couldnt come to town today
yesterday workout boys
squats: 225x6 255x4 275x2 295x2
deadlift: 315x6 365x4 390x2 390x2
leg curl/ext superset 155x10/190x10 170x10/220x10
plyo tuck jumps BWx15x3sets
seated calf raises: 90x15 125x15 125x15
db forearm curl: 35x15 40x15 40x15 (these killed my hand)
1arm reverse grip cable curls: 60x10x3sets
couldnt do farmers walk, hand was kiling me
abs
good workout, suprised i got everything done minus farmers walks w my hand messed up, but no excuses shit needed to be done
todays workout:
hand was really sore today n effected by benching, which sucks
becnhpress: 205x6, 225x4, 240x2,240x1
fkat dumbell press: 70x10, 80x8, 85x6
hammercurls: 45x10, 50x8, 55x6(pr)
skullcrushers: 65x10, 75x8, 85x6(pr)
DB wrist curl: 35x25, 40x20, 45x20
couldnt finish foreamrs, the hand was killing me....
sorry boys, been a few days since ive been on, my internet was down
wednesdays workout:bench squats- 195x6, 215x6, 245x3,255x3,270x1(hard),280x1(went up easy!)
speed deads: 225x6, 225x3,225x3,225x2,245x1,245x1
pinched something in my back( from the car accident) so just stretched n called it a day
fridays workout: benchpress 205x6, 225x4, 245x2,245x2
lockouts 245x5, 275x4, 245x8
dips:(15 sec rest) 5,5,5,3,3,2,
decline bench:135x18, 135x15
preacher curl:70x8, 95x6,120x6drop to 95x6drop to 70x8drop to 45x15
todays squat/deads
Cyrus The Virus
08-19-07, 1:00 pm
Smart move on stopping when you feel pain.
thanx cyrus,
didnt squat/dead on saturday bci still had the pain in my back...did arms instead, and actually got a real good arm workout in
doing 3board presses n bench assistance work today w a powerlifter from my gym, should be a sick session, im all pumped n excited to be training w a competitive powerlifter+strongman competitor
hey boys, bench today + 3 and 4 boards
benchpress: warmup, 205x6,225x4,245x2,245x2
3 board: 205x6,225x5, 245x3,255x2
4 board: 225x6, 225x5, 245x3,265x1(failed)
pressdowns, 70x25,70x20
skullcrushers: 60x8, 70x6,70x5,70x5
lat pulldown widegrip: 90x8, 110x5, 130x5,130x5,110x5
umm dont know the exact name but he said its made by dave tate. some sort of extension but the dumbells always have to be touching 30x8,30x6,35x6
15 minutes cardio
overall took 1.5 hrs and it was a real good workout i love working with the boards!!!!
Sounds like the Tate Press...
Good job bro, keep workin hard!!
Irbs, your right, that is what he called it
thanx 4 the support man
worked chest today..but did higher reps bodybuilding type with some powerlifting mixed in, as a shock
bench press: 185x10, 205x6,225x3
2.5 block press: 225x3, 235x3, 265x1(slow and almost stalled)
incline barbell: 135x10, 135x8, 150x6 (very shaky)
flat flyes: 30x10, 30x10, 40x8
pec deck: 175x12, 205x10, 295x10(PR)
good workout, took 40 mintues,, benching was effected by my broken hand...cant wait for this bad boy to heal up!!
hey man, great werk out today, update your sig tho, dl 400x3 baby, good fuckin job!
thanx herdz,
hey boys, had a SICK worout today, killed er on the deadlifts.. but forgot my log at the gym so ill update you all tomorrow with todays and tomorrow workouts
hey boys heres this weeks workouts so far.
monday: bench: 185x10,205x6,225x3
3board: 235x3,245x3,265x1
incline barbell: 135x10, 135x8, 155x6
flat db flyes: 30x10,30x10,40x8
pec-deck: 175x12, 205x10, 295x10
abs
tuesday: back
deadlifts: 295x10, 345x6, 400x3
wide grip pulldown; 100x12, 120x10, 130x8
barbell rows: 135x10, 155x8, 175x6
pullovers: 45x10, 55x10, 65x8
seated row/seated incline shrugs(superset)---100x15+55sx20,,110x12+55x15,, 130x10+55sx15
didnt do forearms...hand is still killing me...hurts to grip the bar, wanna cry every workout
btw..lil peace of info, im joining the army.. i have an interview and physical next week and if i pass i leave last week of october for 13week basic training
wednesdays workout
bech 135x20, 135x18
hammer military: 45x10, 60x6,70x6,90x3
laterals: 15x12,20x10,20x8
front raises: 15x12, 15x10, 20x8
reverse pecdeck(i go really really slow): 70x12, 70x12, 85x12
ab werk
thursday: was an arm workout but i werked otu with a trainer at my gym..matt stirling
we did a condititoning thing and then instad of rep ranges it was time....like curl x amount of weight for 45 secons,,then 20 seconds, then 10seconds, then 10seconds, then 20seconds, then 45seconds
we did that for barbell curls, hammer curls, cable curls, overhead db extensions and vbar pushdowns
then abs and general bw conditioning exercises
was probably the hardest workout of my life lol
Great White
08-31-07, 4:00 pm
keep on it brother. you are the master of your destiny. Worrying or being nervous gives you something to do but it doesnt get you anywhere. Push that iron and destroy at your competition.
hey guys... liek i said i joined the canadian infantry, fulltime
signing my 4yr contract next week, and was informed id be in afghanistan in a year and a half...itll be nice, cheap food and living,,and free gym and good income
uh bad part is im going to miss my powerlifting competition b/c il be in basic training up in queec for 13weeks..
so my training goals have now changed a bit... its august 31
heres my new goals by october 10th ( my 18th bday and abotu a week before i leave for basic training)
current stats: 228 lbs, 15%bf,....bench;255, dead;400x3, squat;295x2
goals for october 10th---225lbs, 10%bf.... bench 280, dead 415x3, squat 315x3
kinda dissapointed that im goign to miss my comp and miss settin a few provincial records, but hey im going to serve my country and thats worht it to me
yesterdays chest workout boys
benchpress: 190x10, 210x6, 230x3
2.5 board: 240x3, 250x3, 265x1
incline barbell: 135x10,145x8,160x6
flat db flyes superset w crunches(35 after each set): 35x10, 35x10,40x8
pec deck superset with stick twists: 190x12/100 twists, 220x10/100 swists, 305x7/50 twists
back today boys!!already excited to deadlift!!
anyone no how to change the name of a thread??
cause im no longer training for a powerlifing meet, due to joining the army
now im doing much higher reps trying to increase muscle endurance to help w the strain of 13week bootcamp in 5-7weeks..
Giant Killer
09-15-07, 1:54 pm
anyone no how to change the name of a thread??
cause im no longer training for a powerlifing meet, due to joining the army
now im doing much higher reps trying to increase muscle endurance to help w the strain of 13week bootcamp in 5-7weeks..
I can make it happen bro, what do you want the new name to be? PM me when you figure it out.
sorry boys trainging has been a little messed up lately, workin alot and going out of town gettin stuff done for the army,
well i finished all my test/interviews so now i just wai till i get the call to leave for bootcamp,
AND i figured why not get a little stronger as im waitign so back into the powerlifting i go, monday, tuesday, thursday, friday
2 bench days a squat day and a deadlifting day
today was tuesday( deads)
switched from conventional to sumo stance, not quite used to it but already loving it
pulled today offpins for the 1st time from just below knee height
rack pulls: 365x3,403x3,425x1,455x1 failed
lying leg curl: 140x6,155x6,170x6,170x6
seated leg curl: 190x8,205x8,220x8,220x8
barbell curl w back on wall, 50x50,60x10,60x10,65x10
hammercurl: 40x6,50x6,50x6,55x6
leg press calf raise: 150x20,170x20,190x20,190x20
standing calf raise: 400x8x3sets
barbell forearms curl: 65x15x5sets
abs,
overall took an hour, already loving being back in the power game
todays the birthday, which isnt a big deal, still gotta hit the gym and still gotta work ahah
today was my off day but did 30 minutes of cardio before werk, now just eating and workign all night...preparing for battle tomorrow
5am and ive already got my morning cardio done, now sittin at werk till i can go home and nap before comign back for squats!
heres yesterdays workout,
flat bench: 3x6...185,185,205
decline bench 3x5...205, 205, 215
incline dumbell 3x6...65,80,80
hammmer strength military 3x5, 90, 90, 90 (perside)
db shoulder press (deep):3x8...45, 45, 50
laterals 5x6-10...15,20,20,25,30
55 minutes,
just wondered if anyone had any recommended supplements for powerlifting?
since it was my birthday yesterday i ordered some supplements and my parents paid for part of it
i got controller labs orange traid- multi vitamin...(wouldnt ship the PAK to canada)
animal nitro- aminos
optimum nutrition 100% gold whey
optimum nutrition casien protein
ultimate nutrition glutamine
200mg caffeine pills
universal uni-liver tabs
think i covered all my basics which is realy alli want, im 18 i have no need for test boosters or any of that
simpleguy
10-12-07, 10:33 am
ever thought about creatine? really ok at 18 if you ask me... some of the best creatine and no products here include shock therapy, animal pump and storm
thanks simpleguy, i havent had creatine in a while and i dunno why but i totally forgot about it, ill deffinately add that in
i was thinkign of ordering storm and shock therapy....
yesterdays workout
squat: 225x3,255x2,225x3
front squats on safety squat: 270x6, 260x6,410x6,450x6
leg extension 5x6-10:: 175, 205, 235,295,315
goodmorning: (1st time so went light): 95x8x3
abductors: 175x20x4sets
adductors: 175x20x4sets
standing calf raise: 400x8x5sets
seated calf raise, deep stretch and hard flex: 90x20, 90x20, 115x20, 115x20
DB forearm curl: 25x15,35x15,40x15,40x15
took an hour and twenty mintues, i work at the gym i train at so ppl stop me alot to talk
saturday and sunday were both off days, so i did 1hr of cardio on each day
roughly 700 calories each day
Pizzalamp
10-15-07, 1:02 pm
strong front squat
keep up the nice work
it wasnt with a barbell though, it was on some safety squat thing my gym has
but thanx man
todays bench workout
benchpress: 205x3, 225x3, 225x1,235x1,235x1
3 board benchpress: 235x3, 245x1, 255x1 failed
pec deck: 250x10, 280x10, 305x7
skull crushers: 50x8, 70x8, 70x8 , 70x7
pressdowns: 140x8, 140x8, 165x8, 165x8
lat pulldown widegrip: 80x8, 100x8,120x8,140x8
close grip pulldowns: 100x10, 100x10, 120x10, 130x10
ABS
total i hr and five minutes
heres tuesdays deadlift workout
daedlift: 315x3, 365x3, 405x2 (PR), 315x3, 315x5, 225x15
lyign leg curl: 160x6, 160x6, 170x6, 175x6
seated leg curl: 190x8, 220x8, 220x8
barbell curl: 50x10, 65x10, 65x10, 65x10
hammer curl: 40x6, 50x6, 55x6 (pr)
leg press calfraise:4x20..190, 190, 250, 290(pr)
standing calf raise:3x8..400,400,400
barbell forearm curl:5x15.. 50, 50, 60,65,65(pr)
abs.
total 1hr 20 minutes
and today was on off day but felt like hitting the iron only did a few sets
db bench only half way up (heard it help your benchpress coming off he chest which is where i get stuck)
db bench half reps:3x15..45, 55, 65
clean and press: 5x5..115 for all sets
just cleans: 1215, 115,135
20 minutes on the elliptical
havent realyl done clean and presses but need some bench help so i figured the explosive trainging for clenas could helop my bench, thats why i stayed with 115 for all sets
goign to make them a staple in my routine from now on,, fuckign loved it!!!
alright boys, i got my 4 wisdom teeth pulled out yesterday moring at 9,, drank 5 shakes between 10 and 4, slept from 4-8 then had 2 more shakes and got someone to come pick me up and drive me to the gym cause theres no fuckgin way im missing my squat day
so here it is
box squats (about parallel): 222x3, 275x3, 295x1 (became light headed) so did 185x10
front squats on a safety squat machine: 320x6, 410x6, 410x6, 480x6 (pr)
leg extensions: 250x10, 265x10, 295x9, 295x8
goodmornings: 95x8, 115x8, 125x8 (pr)
was supposed to do calves and adductors/abductors but felt so shitty and figured id already psuhed it enough considering i had my teeth out that same morning so caled it a day
ok boys heres todays workout. still a little out of it bc of the perks lol
bench press: 3x6.. 185, 195, 205
decline bench press:3x5.. 205(easy), 225(hard)(PR), 225(only got 3 reps)
incline dumbell: 3x6, 60,80,80
clean and press:4x3... 95, 115,135,135
caleld er a day, still feeling alittle out of eat and not eating alot of solid foods bc the mouth is swollen n hurts, lots of shakes so that i can still get my cals though. but energy levels are lacking
doign cardio saturday and unday..45min- 1hr each day then heavy bench monday. cant weight!!
just got my uni liver tabs, casein protien and mhp secretagogue in today, pretty pumped!
todays bench session,
benchpress: 205x3, 225x3, 225x1, 235x1, 240x1
3boards: 225x3, 245x1, 255x1, 260x1( PR)
pec-deck: 265x10, 280x10, 305x11(pr)
skull crushers: 50x8, 60x8, 70x8, 80x7
pressdowns: 140x8, 140x8, 176x8, 209x8(tiedPR)
lat pulldown:4x8.. 120, 130,140,150(PR)
cg pullown: 100x10, 120x10, had to go shower for work so didnt get my last 2 sets in
im thinking about switching close grip pulldowns for barbell rows. any thoughts??
hittin er again tonight, in abotu an hourn a half, gunan do 40 minuttes cardio and abs
after hittin all those PR's today i cant wait to fucking deadlift tomorrow!!!!!!!
TXPWRLFTR
10-23-07, 9:56 am
Nothing wrong in switching up the back work bro!
Good numbers...keep busting ass brother.
Lift large!
no worries bro, got no plans of slowing down anytime soon!!
heres tuesday deadlift workout
rack deads (bout 2 inches below knees): 315x3, 365x3, 405x3,425x1,455x1(PR by 30lbs)
leg curl: 160x6, 165x6, 175c6, 185x6
seated leg curl 3x8: 195, 225,235
barbell curl 4x10, 50,70,70,70
hammer curl 3x6: 45, 50,55
leg press calf raise 4x20: 210, 250,290, 310(PR)
standing calf raise 3x8: 400, 400, 400
forearm barbell curl 5x15, 45, 55,60, 65, 65
abs and 40 minutes cardio bout 4 hours later on that night
todays workout!
Db bench press (pause at bottom to half way up)
3x15: 55, 70, 80(pr)
clean and press 5x5: 115, 15, 120, 130, 135(pr)
cleans 3x3: 135, 145,165(pr)
30 minutes cardio
squats today boys!
went real real deep today, inormally go to just below parallel, today i went as low as my ass would fuckign go!!!
squats: 185x3, 205x3, 225x3, 245x1, 265x1, 285x1, 185x6
leg extensions: 235x10, 280x10, 280x10, 295x10, 295x10
good mornings: 115x8, 135x8, 135x8
25 minutes cardio
all done, didnt do a whole lot today wasnt feelign the greatest, so dropped the accesory stuff and just hit the basics and got out
awesome news!!
so last night while i was working at the gym, one of 3 other guys that trains pwerlifting came in around 9 to bench, and brought along his 5 board because he knew i was working and trusts me as a spotter
well after spotting him upto 450x2 on the 5 board he tells me to try it out, because im tall he said i would love the 5 board
so i do some warmups and then proceed with 225x3, 275x3 315x3, 335x1
i have neevr even trieed to bench 275 before so getting over 3 plates in my hands felt amazing!!!!
then as were stripping it down he says do osme raw singles, so i do 225x1, 245x1, 255x1, 265x1 (PR)
i have never benched over 260, and my highest bench in the last month was 240
so after 4 sets on the 5 board i nailed a 25lbs PR !!!!! and i had already squatted that day and done clean/ clean and press the dat before
you have no idea have happy i was, by far the best day in the gym in my life!!! im now makign a 4 and 5 and maybe a 6 board this weekend!!
dubwize
10-27-07, 12:12 am
nice work man keep it goin
benched today
benchpress: 185x3, 205x3, 225x3, 235x3, 245x1, 255x1
3 board: 225x3, 245x3, 255x1, 265x1, 275x1(failed), 275x1(failed), 225x5, 245x3
skullcrushers: 60x8 80x8, 100x7, 100x4,
pressdowns: 100x15x3sets
db shoulder press: 35x8, 50x8, 60x6
rolling extensions: 25x12, 40x7(went to heavy)
total 1hour
Cyrus The Virus
10-31-07, 10:18 pm
Congrats on the pr for bench, it those times that make all the work you put pay off. Keep up the hard work.
hey everyone, sorry for the lack of updates, and workotus
been working everyday 8-9hrs a day, no days off,
2x a week workign at the gym, and now helping my dads friend unload transports 5x a week.. lets say i have a new found respect for anyone that works a hard physical labour job and then comes to the gym to set PR's
i dont have all my workouts the last 2 weeks recorded but i do have some sick new PR's
deadlift: 405x4, 425x1 (at the END of my back workout)
benchpress: 225x8 was 225x5
closegrip bench: 205x6,225x3
rack deads: 495x1 (was 455 3 weeks ago)
db shoulder press: 70sx7
ALSO!!! i am trying to enter a powerlifting competition in magnolia ohio on december 15. its a bench and deadlift only
i wanted a full meet but thhis is the only thign close i can get in before i leave for bootcamp
contest prep starts today!!!!!!!!
Little Houghton
11-25-07, 6:42 pm
hey good work man. do you know the name of that comp. on the 15th? cause im thinkin of doing one in northern ohio that day but im not real sure where its at, so i was wonderin if we were doin the same thing
i know its at the iron chamber gym, in magnolia ohio, i found it in powerlifting USA
last friday- rack deads- 315x3, 365x3, 405x3, 425x1, 445x1, 495x1!!!!!(HUGE PR) 515x1fail
hypers w 25lb, 3x10
leg curl-4x10, 130,145,160,160
deads strandin on 3inch block- 135x10sets of 3
hammer curl-3x15, 30,30,35
calf raise:4x20,,300
toe raise:4x20, 20lbs
sunday- bnch press 225x3, 245x3, 255x2, 265x1, 275x1, 285x1(PR)
3 BOARD: 250X5
raw: 225x8
overheard barbell press; 135x4sets of 5-8
rolling extensions;3x12 30/35/35
prssdowns 3x20 , nice n light
abs+cardio
Monday- OFF
tuesday- bench- 185x10, 205x10, 225x6+2forced
incline db- 65x6, 80x6, 85x6(pr)
decline bench- 205x5, 225x5, 245x4+1forced
skullcrushers-3x10, 65 for all sets
rope pushdowns- 5x15, not sure of weight
abs+cardio
wednesday-
deads- 315x3, 365x3, 405x3, 455x1, 495x1fail (got it to my knees. tried 4 times)
called it a day after that, had nothing left lol
thursday- closegrip- 185x6, 205x6, 225x4+2forced, 135x12
lat pulldown-4x12--100/120/140/140
DB row-4x6--110 for all sets, biggest db we got, so i just took 40secind rests
30 minutes cardio
today(friday)- supposed to be an off day but felt like doing something
low bench pause squats; 225x10sets of 3
life fitness leg press 290x15x4 ssets
db curl: 30x6, 40x6, 45x6, 45x6, 40x6, 30x6, 25x10
cable curl 70x20x2sets
leg extensions: 170x4x12, slow hard flex
Little Houghton
11-30-07, 5:39 pm
oh sweet thats the one im thinking of doing. what class are you in?
ill be in the mens 242's ( i weigh 234)
and my buddy is doing it to and hes in the highschool-181 (he weighs 174)
what about you man??
Little Houghton
12-01-07, 8:37 pm
ill be in high school 198. a guy from our gym will be in 242 with you, idk what hes trying but hes pretty strong. its still in limbo for me though cause ill be riding with the gym owner if i go and his wife is due to have a baby any day...so idk. hopefully i can make it up there though
Squat_Heavy
12-02-07, 2:55 am
Good luck with the meet dude. All i have to say is: follow signals, go deep on the squats. Rip it up and have fun man.
farmboy, maybe if you on the way and i got some room i could come pick you up, if you do it what would you be goiing for, for lifts
and squat heavy, thanks for the support , its a no squat though
update: saturday did db cleans, calves, and some rotator cuff work since my shoulder has been killing me, also did abs and cardio
today, not doing anything workin and family christmas, 1st day completely outta the gym in a while
heavy bench tomorrow
ok. i set my openers, 250 on bench and 405 on deads
nice one man, look forward to see what you put up at this meet
Little Houghton
12-02-07, 7:51 pm
actually im south of the meet, closer to columbus, ohio. if i do make it up there i wanna pull 500 and bench 275.
thanx alot dubwize, sorry i cant make it up to toronto, id love to come train if i could
and farmboy, thats a heavy ass pull bro lol
updates: had a shit bench day this week. only put 275x1, last week i got 285x1 like it was nothin, and deads today were horrible, only got 405x1, down from 455x1
thinkin all this workin (24 days straight so far) is killing me
good thing is monday i did rack deads form just below the knees and pulled 500x1,
did Db bench press and got 70x8, 80x8, 90x6, 90x5, 90x6 then i did bench in the power rack from about a 2 board height cause i had no spot, got 225x6 275x3, 225x12 and then figuered id go for a single and got 295x1
been doing cardio to get ready for the army and its comign along amazing went from not being able to run over a mile, to running 2-3 almost daily, and have even been pushin my 2005 ford escape down the road lol
twisted_steel
12-07-07, 4:09 pm
[QUOTE=curran;140628]bench press record is 247
deadlift record is 379
squat record is 341
and total in 968
remember i am a subjunior and in the 110kg class
i just came across this thread and i saw the records for 110 kg provincial and im shocked. when i was in grade 11 i pushed 275x3 in bench, 315x3 for deads and 315x6 for squats. and i never for a second thought that was close to prov records in powerlifting. (my testing for high school football) ofcourse i was on NO2, protein, glutamine, esterfied creatine, test enhancers and aminos. so that could of been a part of it lol.
ahah i was shocked too lol i hadnt even trained powerlifting and had only been in the gym for 4 months and i was already close or even with those records lol, to bad theres no competitions this year, cause after newyears ill be a junior, and those records are a little higher lol
does anyone know how i can fix my age, i looked in the setting and stuff but couldnt find a way to change it, cause im only 18 not 19, the day and month are right but the year is wrong
Little Houghton
12-08-07, 11:01 am
alright so im definitely gonna make it up there next weekend. and idk if youve heard this yet, but appaerently machine is gonna be there just to hang out, so im pretty pumped.
i didnt no that but thats fucking sweet! im pumped for that lol
todays workout, mixed it up a bit as my bench has been a bit off this week
benchpress 185x6, 205x6, 225x6, 245x3(tied pr, but this time work sets before it) (had 1 or 2 left but no spotter)
db bench deep with a pause: 80x6, 90x5, 100x3(pr) 80x8
bench ,pause then half way up: 135x20, 135x20, 135x10(full range long pause)
bench in power rack form a 3 board height cause of no spotter: 225x5, 275x4, 295x3PR, 315x1PR, 315x1PR, 325x0, 225x16 PR
all done
alright boys. startin the carb loading for the meet tonight.
driving there tomrrow n staying in a hotel overnight
im so nervous already, im fuckign shaking and cant stop thinking about it.....shitty part is i think im going alone...
Little Houghton
12-16-07, 12:42 pm
hey man i saw you up there lifting last night good job bro. never had a chance to come up and introduce myself, but you looked pretty solid up there. congrats
simpleguy
12-16-07, 2:11 pm
hey bro how did the meet go ?
hey boys, me and curran have been best buds since who knows when hah but i never had the chance to go w3atch as i was working at the gym. anyways he gave me a call the other ngiht and he placed 5th out of 18. so he decided to celebrate by driving to miami with the our buddies that went to watch him. crazy fuckers if u ask me but hes joinin the army and leaves jan 7th so i guess he deserves this lil vaca! anyways boys, im out
peace
lift big
atta boi curnzy!! knew u had it in ya. next step...bodybuilding stage,along side me!!
Herdz
Cyrus The Virus
12-17-07, 11:16 pm
Congrats on you meet.
thanks everyone
ya i got 5th in the mens open division
didnt no the bench was pause, then press so i didnt really know what i could do but i got 255 on bench, and pulled 460 nice n easy
my goal was to get 3 whites every lift, and i did, its my 1st meet so i wanted to just get it right
the review: bench 1- 225, 2- 245, 3- 255
225 went up easy, 245 was real hard, and 255 was a smoke show, wished i coulda went 270
deads 405,435,460
all easy, the 460 felt like the 405, i feel i coulda went 480 but i wanted to make sure i got 3 whites
everyone i leave on january 5th for bootcamp, so i wont be around for a while after that i dont think, ill still be trainging though dont you worry
ive set my goals, pause bench 305, deadlift 510 and squat 405
until i reach these i will not compete again
wednesday: bench : 185x6, 205x6, 215x6,
hammer flat: 270x5, 250x5, 320x3, 270x3
incline DB: 65x8, 80x8
cable crossover+pushups: 20kgx10+10p/u...15kgx12+10p/u...10kgx15+10p/u x 2
thursday: arms, but im good n sore
friday deadlift: 225x5, 315x5, 365x3, 405x2, 445x1
3 inch block deads: 315x2 x4sets
225x2 x4sets
tbar row: 90x5, 135x5, 160x5, Drop set: 160x5, 135x4, 90x7
brandona
12-21-07, 4:42 pm
everyone i leave on january 5th for bootcamp, so i wont be around for a while after that i dont think, ill still be trainging though dont you worry
ive set my goals, pause bench 305, deadlift 510 and squat 405
until i reach these i will not compete again
Best of luck bro...those numbers are well with in reach....
-B
thanks brandona, i have 13 week bootcamp startin on january 7th and then i have 8week soldier training right after, and im not sure how much ill get to train in that time period
but if i can train regularly i want those goals met by june, if i cannot train regularly till after im dont that then i want thos goals by october
jeff00z28
12-21-07, 5:56 pm
thats good weight for 17yo
thanks buddy
but i tunred 18 in october
slainte151
12-21-07, 6:07 pm
hey boys.
im 17 and am competing in a powerlifting meet in october in london, ontario. ive never competed before so im pretty excited and nervous.
im going to post m progress up here daily and any advice would be greatly appreciated as im a rookie at this. i plan on setting provincial recirds in the bench squat deadlift and total..
thanks boys
o,, im 17, 6'2, 232lbs
listen man, being a powerlifter myself and coming from a family of them heres a few key things of advice
1. dont go out trying to set records, if this is your first meet just try and get a feel for it and how these things work
2. lift within yourself. this is so important. do not worry about what every other person is doing nor plans to do because first they probably wont get what they want , and second it will play with your head. just go in and do what you can.
3. dont set the world on fire. - make sure you open with a weight thats not light but your 200% sure you can get it because if you open and miss it you dont get any points for that event. so make sure you at least open.
4. i looked at your stats from the end of november and if you weigh in at 232 your going to have to get all of your maxes up for sure so take this meet to get a feel for it.
5. dont lift up until the meet because you wont be fresh.
take these key things to heart and write them down and read them everyday because if you dont you will fail. not trying to discourage but it means disaster if you dont keep these in mind
slainte151
12-21-07, 6:11 pm
listen man, being a powerlifter myself and coming from a family of them heres a few key things of advice
1. dont go out trying to set records, if this is your first meet just try and get a feel for it and how these things work
2. lift within yourself. this is so important. do not worry about what every other person is doing nor plans to do because first they probably wont get what they want , and second it will play with your head. just go in and do what you can.
3. dont set the world on fire. - make sure you open with a weight thats not light but your 200% sure you can get it because if you open and miss it you dont get any points for that event. so make sure you at least open.
4. i looked at your stats from the end of november and if you weigh in at 232 your going to have to get all of your maxes up for sure so take this meet to get a feel for it.
5. dont lift up until the meet because you wont be fresh.
take these key things to heart and write them down and read them everyday because if you dont you will fail. not trying to discourage but it means disaster if you dont keep these in mind
so apparently my last post was a little late but this is good for everyone in the future
ahaha ya lol, but its still great advice and much appreciated
i know i need to work on my lifts, and there coming up steadily
but this entire time ive been focusing on cardio too bc i am now in the canadian army, leavin for bootcamp in 15 days
todays workout
felt like shit today, but knew i had to hit the weights
bench press 135x10, 185x8, 225x7(failure) tied PR
flat db press: 80c8, 90x5, 110x3 PR 55x15
pec deck w 2sec hold at top super set w pushups 190x10+10pu, 160x12+6pu, 100x16
db curls: 30x10, 40x10
benchpress: 115x12 2 sec pause on chest, 115x12 2secpause 115x23 no pause
hammer preacher curl(w one arm) 35x10, 35x11
DC style barbell curl: 50x12+7+4
rope hammer curl 30kg x 10 x 2sets
did 100 machine drunknes descneding weight, kinda like g diesel
and then ran a 4:47 kilometre
O my bw is down to 228 from 242 over the last 5 weeks
but strength is up
today:
deads- 315x5, 365x5, 405x3
rack deads: 405x3 pinched sometihng in my back....fuckin car accident
15 minutes of biking and weights abs+ 5 sets of 15 situps
done
yesterdays workout
5pullups/10pushups/10situps supersetted
do it, 40 second break, do it again
went 5 rounds
then did just pushups n situps,
then benched 115xexhaust, got 35reps
20 minutes of cardio
all done
hey everyone, just figured id fill you all in the the achievements ive made in the last 3 months, my strength has gone up a bit (stupid bench slow as fuck), but at the same time i have gone from 243@ 17%bf, to 229@11%bf
which to me is pretty damn good, considering i havent been watching my diet, yes i always make sure i get enough protein and carbs and fats, but there not always clean
i probably eat burger king, or taco bell 1x a day +6-7other meals
so whuile getting stronger i have lost 14lbs and 6%bf
wonder how much more ill lose in bootcamp..?
HEY!!! long time no fuckin talk everyone. sorry
been busy, real busy
left chatham ontario january 5th to go to st.Jean, Quebec for 14 week basic military qualifications, graduated april10th, or just over 100 recruits i was in the top 5, for best athlete. greatly because of this site!!!!
now i am in meaford Ontraio, at the Land Forces Central Area Training Center, waitign to start my Soldier Qualifications and Battle School, on may 12th
body's changed alot since leaving, down to 207lbs, w decent abs, and a 34inch waist (was 36 before) , gym strength is down, but coming back now that i have time to hit the gym, benched 135x25 2 days ago, goal in 155x25 by july. ran a 10min, 49sec 2.4km last week and 7km straight at a fast pace out in the hills.. Fucking killer!
loving the army everyone!!! hope your all doing greaT!!!
197lbs, 33inch waist, bench 215x1, deadlift 315x3, squat?, shoulder press 120x5, 2.4k in 10min, 5k in 23min 14sec, 10k 52min ??sec. 12K march in boots, w body armor and a 50lbs ruck sack 1hr 28min... obstacle course record holder for entire base
hey everyone im looking for some workout n nutrition help here.
id like to add a bit of size, but keep my cardio up. i can lift everyday. i just cant come up with a split i like. also. ive been eating low carb and was wondering what everyones thoughts are of adding some more carbs in to go with the more bodybuilding type workout routine
right now i eat 5x a day, and about 170-200 protein a day, 150-200g carb a day and 100g fat a day
ok today was chest
bench press: 115x10, 165x6, 175x6, 184x4 +2 assisted, dropsetted to 135x13
incline DB. 50sX10, 60sX10 dropset to 50sX13
floor press: 185x2, 135x10 slow and steady
incline Db fly: 20sx20, 25sx20 dropsetted to 15sx20
pecdeck 145x18+2more after a few breathes.
pushups w pause in bottom : 16, 10
ran 10K in 48min 35seconds thats about a 5 minutes PR.
abs crunches3sets of 50, crunches on bosu ball 3x 25reps.
50 rep weighted crunches
stretched the chest n legs
done
tomorrow is back day
PS!! i want to compete in a powerlifting meet sometime around february or march. and do a bodybuilding show in june. was looking for some training routine ideas.?
alright ladies n gentlemen its been awhile. military infantry training keeps you kinda busy ahaha
but im down to 190.5, 8pack, veins everywhere. bench 195x4, deads 265x8, squat i dunno. over 20 straight pulliups, run 5k in 19min 5sec and run 15k in 1hr 11min
wanna get back into a more power bodybuilding routine but right now enduranceis what benefits me most for my job. so that hwat needs to be done