ME Squat / Deadlift

Squats
60 x 6
80 x 5
100 x 5
120 x 3 Added Belt!
140 x 8 (PR - I guess...it's still shit!)

Beltless Deads
60 x 5
100 x 5
140 x 3
160 x 3
180 x 8 (beltless PR)

Hyper Extensions
4 x 20

Incline Abs
4 x 20


I HAVE to get my RAW SQUAT UP!!

ME bench...sorta

3 Board press
100 x 3
110 x 3
120 x 3, x 3, x 5

Dumbell shoulder press
15s x 15
20 x 12
25 x 12
30 x 10

H rolls
4 sets of 15

Lat. raises
3 x 12
1 x 20

Chest support rows
4 x 12

Ez bar extensions
4 x random amounts

Squat/Deadlift Assistance

Speed Squats w/ 100kgs x 2 (10 sets)

Hack squat machine
25k each side x 12 (4 sets did 15 on last)

Pul throughs
5 x 15

Shrugs
worked up to 100 x 15

Ab work

threw in some lst minute gunshow

Felt like i need to start just upping the speed weights. ive been doing a pendulum wave of 80/90/100 over a three week period but i dont think it's effective anymore. time to just load the bar and keep my speed moving.

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.