DE bench - Sorta!

Floor presses
worked up to 70kgs x 5 (4 sets) *
90 x 1
100 x 1
110 x 1
120 x 1 (tied a PR but was MUCH MUCH faster!)

Decline
60 x 15
80 x 10
100 x 10 (2 rep PR)
60 x 20

Incline dumbells
20s x 15
25s x 12 (3 sets)

Pec deck machine
2 x 20

Chins
4 sets x 12 (w/BW)

Rolling Tri extensions
12s x 15
15s x 15 (3 sets)

*I took a bit of advice from Donnie Thompson. Although his last meet displayed miserable lifts, He is certainly a strong mofo and has proved this time over. The advice was that beginner powerlifters do not adhere to any foundations and dive right in to advanced methods. thats all well and good, but what use is that powerlifter if you cant even seperate him from the viewing crowd? he advise more volume based approaches with Dynamic work liek 4 sets of 6 or so. I decided that 4 sets of 5 is effective with submaxmimal weights. this way I can move the weight fast and incorperate Hypertrophy work.

On a side note, it's time i start getting myself up on the scales. Bit by bit i would like to make my way to 79-80kgs and train at that weight solid and steady. I will then cut the weight to 75kgs (i just not done there yet), with the help of WPF World Champ Bernie Delaney, I have made a few nutrtitional adjustments to get me there. HELLO CALORIES :)..


life is good when EVERYDAY is a HIGH CARB DAY!

GPP / Restoration

Sled drag w/20kgs plate (i'd say 40-50kgs total) x 5mins non-stop walk

shower x 1 :)

ME Squat / Deadlift

Low box squats - high bar
120kgs x 5 (3 sets), x 6 (1 set)

Sumo Deadlifts + 20kgs chains
140 x 3
160 x 1
180 x 1
200 x 1
210 x 1 (form was off but i got it there)

Hamstring curls
4 sets x 12-15

seated calf raises
4 sets x 25

Ab work

Gun work + 100 rep mini-band pushdowns in sets of 25

ME UPPER

Back was feeling bad today and yesterday after the DE session, think i hurt it doing the hack squat machine! so i did exercises which hopefully took the strain away from that area

Floor presses
40 x 10
60 x 10
70 x 8
80 x 6
90 x 6
90 x 8

Seated militiary presses
30 x 12
40 x 12
50 x 12 (2 sets and it's possible i did 15s, i cant rememebr)

H-rolls
4 sets

Lat. raises
4 sets

Chest supported rows
4 x 15

EZ bar extensions
3 x 12

20mins incline walk.

DE squat

very bad session but here it is:

Speed squats with 100kgs x 2 (10 sets) nice and fast

hack squat machine
20 each side x 12 (4 sets)

SLDL
70 x 12 (2 sets)
90 x 12
100 x 12

Abs
shrugs
4 sets

20mins cardio

DE bench

Speed Floor presses 10 sets of 3 with 72.kgs (60% of 120kgs - 1rm on Floor press)

Decline bench
60 x 10
80 x 10
90 x 10 (2 sets)
60 x 15

incline dumbells
20s x 15
25s x 12 (3 sets)

Flat flies
3 x 20

Chest supported rows
60 x 15 (4 sets)

Rolling triceps extensions w/dumbells
3 sets s/s with pushdowns x 12s

Cardio x 20mins
Foam roll (whole body)

Squats & Deads

Low box squats
60 x 5
80 x 3
100 x 3
110 x 5 (4 sets)

Sumo deads + 20kgs of chains (weights dont include chains)
60 x 5 (2 sets)
100 x 3
130 x 3 (4 sets)
130 x 8 ( just said F*&K it and did 5 more! ha - so 150kgs @ the top)

Pullups/Chins - Bodyweight
Did 2 pullups x 12
2 chins x 12

GMs
40 x 10
50 x 10
60 x 10 (3 sets)

Ab sling work
x 15 (3 sets)

calf mahine
3 x 25

cardio x 20mins