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HJP
06-10-2011, 12:48 AM
Right....

I have had a journal previously but have decided that now since I have competed a few times (so can call myself a powerlifter :)) and am looking to move into a new era of my training it is time for a new journal.

I began my last journal (feel free to view it... http://www.wannabebig.com/forums/showthread.php?138518-HP-s-First-Online-Training-Log) in August last year (2010) after advice from powerlifter Shane Church and my stats at the start of that were (all gym lifts):

Squat - 170kg (374lbs) - estimated
Bench - 115kg (253lbs) - touch an go, no pause
Deadlift - 210kg (462lbs)

Since that time I did a bit of random training until the end of September (2010) before embarking on a 531 routine from then until January (2011) when I switched to 351 style of the same routine. This continued until after my first regional championship in April 2011 (Central Districts, in New Zealand). Since CD's I have completed another 531 cycle before doing some hypertrophy training over the past few weeks.

But now, after a lot of thinking, and both previous and current research I have decided I will begin a Westside routine.

As mentioned I have competed a few times now, in three meets, since beginning to train seriously for strength when starting my first journal. So, I now have competition PB's now as follows, all raw, belt only (in the under 83kg, or 183lbs, BW class)...

Squat 205kg (451lbs)
Bench 115kg (253lbs)
Deadlift 240kg (529lbs)
Best Total 555kg (1223lbs)

So it begins... A big change that I am sure will produce great results. Bring it on. :indian:

On a side note: Kiwi in the tittle refers to the fact I am a New Zealander and thats a bird only found in our country so we are commonly refered to as 'Kiwi's' for this reason, just in case you didn't know haha.

The Westside template I will be following is a simple one, and the days of training may differ from listed...

Monday Max Effort Squat/DL
Max Effort Exercise
Hamstrings
Low Back
Abs

Wednesday Max Effort Bench Press
Max Effort Exercise
Triceps
Shoulders
Lats/Upper Back

Friday Dynamic Squat/DL
Dynamic Squat
Hamstrings
Low Back
Abs

Sunday Dynamic Effort Bench
Dynamic Bench Press
Triceps
Shoulders
Lats/Upper Back

I am amping to get started now that I have made the decision.. Can't wait! Will probably start on Monday perhaps earlier...

NickAus
06-10-2011, 04:17 AM
Best of luck and solid numbers!!

I grew up in Auckland (Onehunga boy).

Kiff
06-10-2011, 04:47 AM
We have the same routine even the same days! I will post my 6 week plan (every movement) for each day for the next 6 weeks today! If you make one I wouldn't mind seeing it, always good to get ideas for the accessory work to keep things fresh

Glad your on westside this is gonna be good...:lurk::lurk::lurk:

HJP
06-10-2011, 04:54 AM
@NickAus - you still an AB's fan? Big year!!

@Kiff - I probably won't have quite that much planned out but will let u know what my plan is!! Will come up with a plan for major ME movements though... I.e when I'll alternate and what I'll change between

NickAus
06-10-2011, 06:28 AM
Kiff, where did you get the pop corn icons? I f*5king love pop corn with coke as a treat ha ha.

HJP, Yeah but Im more of a League fan..........BLUES.........EELS!

Off Road
06-10-2011, 06:42 AM
Good luck HP.

StLRPh
06-10-2011, 07:00 AM
good luck Hayden, watching with interest :lurk: (that's for you Nick)

Brian Hopper
06-10-2011, 10:43 AM
(I posted this in your old journal, but I figured i'll post it here too)

Glad to see you are switching to WSB, and that you started a new job...Best of luck!!!! Also, great job on the arm day :)

Kiff
06-10-2011, 03:14 PM
Kiff, where did you get the pop corn icons? I f*5king love pop corn with coke as a treat ha ha.

HJP, Yeah but Im more of a League fan..........BLUES.........EELS!

Ewwwww league

HJP
06-10-2011, 03:45 PM
Cheers OR, Matt an Brian!!

@NickAus - Maroons all the way man!! They'll seal the series in game two. Nothing wrong with league Kiff, NZ World Champions!

tom183
06-10-2011, 05:26 PM
Ewwwww league


Maroons all the way man!!


NZ World Champions!

I think I liked your old journal better.

Coke
06-10-2011, 06:56 PM
Once you see yourself moving into a new realm, there's no looking back at that point - good luck!!

HJP
06-10-2011, 08:36 PM
@Tom183 - The ewww league comment wasn't me though lol but I will happily claim the rest! :evillaugh:

Thats true Coke! I had made my mind up and there was no stopping me then lol

HJP
06-11-2011, 05:35 AM
Right here's the overall plan of trainings to nationals which I'll try stick to as much as possible...

Have also included in here some key dates (holidays etc) that are the cause of some random rest intervals etc between trainings. Beside each training is the number of the 'training week'.

Here it is:

Sun 12th (June)- ME Lower 1

Mon 13th - ME Upper 1
Tue 14th - Off
Wed 15th - DE Lower 1
Thu 16th - DE Upper 1
Fri 17th - Off
Sat 18th - ME Lower 2 + Brothers Stag Doo
Sun 19th - Off

Mon 20th - ME Upper 2 (AM)
Tue 21st - DE Lower 2
Wed 22nd - DE Upper 2 (PM - to allow some recovery)
Thu 23rd- Fly 2 Ozzie (Holiday!!)
Fri 24th - Off
Sat 25th - ME Lower 3
Sun 26th - Off

Mon 27th - Off
Tue 28th - ME Upper 3
Wed 29th - Off
Thu 30th - Off
Fri 1st (Jul) - DE Lower 3
Sat 2nd - Off
Sun 3rd - DE Upper 3

Mon 4th - Fly back to NZ
Tue 5th - Back to Palmy & ME Lower 4
Wed 6th - Off
Thu 7th - ME Upper 4
Fri 8th - DE Lower 4
Sat 9th - Brothers Wedding
Sun 10th - DE Upper 4

Mon 11th - ME Lower 5
Tue 12th - Off
Wed 13th - ME Upper 5
Thu 14th - DE Lower 5
Fri 15th - Off
Sat 16th - DE Upper 5
Sun 17th - ME Lower 6

Mon 18th - Off
Tue 19th - ME Upper 6
Wed 20th - DE Lower 6
Thu 21st - Off
Fri 22nd - DE Upper 6
Sat 23rd - ME Lower 7
Sun 24th - Off

Mon 25th - ME Upper 7
Tue 26th - Off
Wed 27th - DE Lower 7
Thu 28th - Off
Fri 29th - DE Upper 7
Sat 30th - ME Lower 8
Sun 31st - Off

Mon 1st (Aug) - ME Upper 8
Tue 2nd - Off
Wed 3rd - DE Lower 8 (Sq & DL)
Thu 4th - DE Upper 8 (Bench)
Fri 5th - Rest
Sat 6th - NATIONALS

--------------------------------------------------------------------------------------------------

The start of the program to get me a big Nats total starts tomorrow!

Yeeeeeeee Haaaaaa!

Also the first squat session with the new belt!

Will do:
ME Squats (Regular)
Goodmornings 4-5 sets
Pull Throughs OR Hyperextensions 4-5 sets
Something ab's 5 sets or so

tom183
06-11-2011, 05:45 AM
Looks like you've got it all planned out. Best of luck.

Where are you going for your Aussie holiday?

NickAus
06-11-2011, 05:47 AM
Looking good!

Good plan just be VERY flexible as many things come up.

You and Kiff talking league was just gay!!

HJP
06-11-2011, 06:18 AM
@Tom183 - Gold Coast an Brisbane! To do the theme parks, shop, visit family!! Where abouts you live?

@NickAus - yeah ya always gotta be flexible man but that's the plan if all went to 100% plan lol

Brian Hopper
06-11-2011, 08:56 AM
Great plan!!!!

tom183
06-11-2011, 08:06 PM
@Tom183 - Gold Coast an Brisbane! To do the theme parks, shop, visit family!! Where abouts you live?


Nice. Hope you have a great time. I'm a few hours south of there on the north coast of NSW.

HJP
06-11-2011, 10:18 PM
Cheers Brian!!

Sweet, hence why your a NSW fan Tom!

HJP
06-11-2011, 10:27 PM
Westside begins!

ME Lower Sesh

Squats
60kg (132lbs) * 6, * 6
100kg (220lbs) * 3
140kg (308lbs) * 3
160kg (352lbs) * 3
180kg (396lbs) * 1 - belt added here...
190kg (418lbs) * 1 - belt & wraps
200kg (440lbs) * 1
205kg (451lbs) * 1
212.5kg (467lbs) * 1 - PB, depth felt better than my 210 too!

Goodmornings
100kg (220lbs) * 8, * 8, * 8, * 8 - depth focus

Pull Throughs
48kg (105lbs) * 12, * 12, * 12, * 12 - really awesome on lower back... Recorded a set to check I'm doing it alright!

Bicycle Crunches
* 20, * 20, * 20, * 20

Great day. Awesome start to westside!

Here's the pull throughs...


http://www.youtube.com/watch?v=1AkCa2MAvQ8

Off Road
06-11-2011, 11:23 PM
Damn fine squatting.

HJP
06-11-2011, 11:33 PM
Thanks OR :) was a good feeling!

tom183
06-12-2011, 02:50 AM
Strong squatting!!


Sweet, hence why your a NSW fan Tom!

Yeh mate. Never lived outside of NSW.

NickAus
06-12-2011, 03:30 AM
Congrats on the PR!!!!!

You are going to do great with WS.

Pull throughs looked very good.........I would do the eccentric (lowering) part a little slower so you tax the muscles better.

HJP
06-12-2011, 04:47 AM
Cheers Tom!! Makes sense your a Blues man then!!

Thanks Nick appreciate the advice an will do that the next day I do the pull throughs!

NickAus
06-12-2011, 05:46 AM
good luck Hayden, watching with interest :lurk: (that's for you Nick)

How do you get them?

Off Road
06-12-2011, 06:47 AM
:lurk:
I love popcorn :)

NickAus
06-12-2011, 07:04 AM
LOL^

Jokes on me ha ha.......Im going to figure it out now :)

StLRPh
06-12-2011, 12:36 PM
LOL^

Jokes on me ha ha.......Im going to figure it out now :)

when you reply push the "more" button on the right below the emoticons....

Coke
06-12-2011, 05:53 PM
Huge effort overall dude!!

HJP
06-13-2011, 04:23 AM
Cheers Coke!!

Hope you have figured out the popcorn now Nick... Lol

ME Upper

Bench
Bar * lots - 2 sets
60kg (132lbs) * 5, * 5
80kg (176lbs) * 3
90kg (198lbs) * 3
100kg (220lbs) * 3
110kg (242lbs) * 1
115kg (253lbs) * 1, * 1
117.5kg (258lbs) * fail - wasn't feeling it today... Still positive about bench improving greatly soon though...

Weighted Dips
BW + 20kg (44lbs) * 12, * 11, * 10, * 10 - best sets of dips yet!!

Side & Front Raise Combo - controlled raising and lowering
7kg's (15lbs) * 8, * 8, * 8, * 8

DB Row
30kg's (66lbs) * 15, * 15, * 15, * 15

Overall a good session disappointed to not get above 115 but it'll happen next time I'm sure.

Off Road
06-13-2011, 06:39 AM
Crazy strong reps with those dips. No way could I get those kinds of reps with that much weight. I think I have a new goal :)

StLRPh
06-13-2011, 07:27 AM
nice work Hayden

tom183
06-13-2011, 07:44 AM
Nice upper body session.

NickAus
06-13-2011, 08:41 AM
Right on track, solid effort!!

-JM-
06-13-2011, 08:42 AM
Great squatting mate. Fantastic start.

Brian Hopper
06-13-2011, 02:13 PM
Solid work Hayden!!!

HJP
06-13-2011, 02:30 PM
Crazy strong reps with those dips. No way could I get those kinds of reps with that much weight. I think I have a new goal :)
Your dips are awesome anyway OR! 100lbs is solid

nice work Hayden
thanks Matt

Nice upper body session.
appreciate it Tom!

Right on track, solid effort!!
Cheers Nick!

Great squatting mate. Fantastic start.
Thanks Justin, was very pleased with those

Solid work Hayden!!!
Thanks Brian!!

Kiff
06-13-2011, 02:30 PM
Looking good!

Good plan just be VERY flexible as many things come up.

You and Kiff talking league was just gay!!

I hate league!!!:lurk::lurk::lurk::lurk::lurk::lurk::lurk::lurk::lurk::lurk::lurk::lurk::lurk::lurk::lurk:: lurk::lurk:

Also nice work Hayden, pullthroughs looks solid they are great only done them once but loved them!

Coke
06-13-2011, 02:53 PM
Like what I see dude, no doubt you will be at an all new level within months at this rate.

HJP
06-13-2011, 02:53 PM
Cheers Kiff! I think they may become a permanent fixture lol

Thanks Coke, I take a lot from encouragement like that and the mind is a powerful thing

NickAus
06-13-2011, 09:39 PM
:lurk:

Kiff
06-13-2011, 10:14 PM
[QUOTE=NickAus;2482605]:lurk:[/Yay!QUOTE]

Fill.

HJP
06-15-2011, 12:19 AM
DE Lower Body Day

Squats
60kg (132lbs) * 8, * 5
Added pink bands (post pic later - need to get thicker ones for squats)
Bar * 5
60kg (132lbs) * 3
80kg (176lbs) * 2 - for 10 sets - nice fluid an fast

SLDL's
100kg (220lbs) * 10 - for 4 sets

Hamstring Curls
50kg (110lbs) * 15 - for 4 sets

Pull Throughs
48kg (105lbs) * 12, * 12, * 12, * 15
54kg (118lbs) * 15

Bicycle Crunches
4 sets of 30 reps

Good session. Hammies were about 95%. Beginning to get more protein in to aid recovery!

HJP
06-15-2011, 03:26 AM
http://i1233.photobucket.com/albums/ff400/hjp62/37c2f3bc.jpg

Bands were hooked around weight holder on front by where the barbell was. Probably good thing as pulled me forward which should help to stop me collapsing in the hole, even though its speed work im sure it works those muscles enough for a response.

NickAus
06-15-2011, 06:06 AM
Hey bro, you need to choke the bands around the bottom of the rack or some dumbells...........it means you get plenty of tension even in the bottom which is very important.

SLDL are a great movement choice!!

Off Road
06-15-2011, 06:25 AM
Like all the posterior work. Nice.

StLRPh
06-15-2011, 06:54 AM
Bands were hooked around weight holder on front by where the barbell was. Probably good thing as pulled me forward which should help to stop me collapsing in the hole, even though its speed work im sure it works those muscles enough for a response.

I don't know if that's a good thing :confused:. If you can try what Nick said and put them directly below you.

Coke
06-15-2011, 12:03 PM
Did very well bro, fine workout(s).

HJP
06-15-2011, 03:11 PM
Thanks Nick an Matt - have to see what I can do there...

Cheers OR an Coke

Brian Hopper
06-15-2011, 07:03 PM
I would put the bands more towards the bottom and more straight up and down. That way it won't throw you forward.

HJP
06-16-2011, 04:46 AM
I'll try mate! Dunno if the forties (kg's) will hold it at the top as my DBs have moved sometime even at top of a bench lockout, any good ideas how to fix the bands down?

HJP
06-16-2011, 05:39 AM
DE Upper Body

Bench Press
Bar * lots - two sets
40kg (88lbs) * 6, * 6
60kg (132lbs) * 2 - eight sets, felt fast an fluid.

Weighted Dips
BW +30kg (66lbs) * 10, * 10, * 8, * 7 - wow these are getting good...

Military Press / Tricep Pushdowns superset
40kg (88lbs) *8, * 8, * 8 / 48kg (105lbs) * 8, * 8, 42kg (92lbs) * 8

Seated Row
60kg (132lbs) * 12, * 12, * 10, * 10

Good day overall. My dips are getting way better... Loving it!

Brian Hopper
06-16-2011, 05:55 AM
Nice session and strong dips.

tom183
06-16-2011, 06:36 AM
Strong dips!!


I'll try mate! Dunno if the forties (kg's) will hold it at the top as my DBs have moved sometime even at top of a bench lockout, any good ideas how to fix the bands down?

http://www.youtube.com/user/johnnymnemonic2?blend=2&ob=5#p/c/C03D688F10C4DE1F/9/vAHvURlC3OA

Off Road
06-16-2011, 06:46 AM
Crazy Dips HP, very strong with that movement.

Kiff
06-16-2011, 07:04 AM
Solid dips

StLRPh
06-16-2011, 08:25 AM
[
Weighted Dips
BW +30kg (66lbs) * 10, * 10, * 8, * 7 - wow these are getting good...
My dips are getting way better... Loving it!

this will definitely help your pressing (overhead and bench) nice progress

HJP
06-16-2011, 02:47 PM
Brian, OR, Tom, Kiff & Matt!!

Your support is awesome! That bench needs to move UP!! And it will!

Coke
06-16-2011, 07:08 PM
No doubt man, got to appreciate what you're doing with those dips, and across the board.

NickAus
06-16-2011, 09:58 PM
You are right in it now bro..........doing well and I enjoy seeing a fellow kiwi get stronger.....your numbers will keep moving!!

HJP
06-16-2011, 11:32 PM
No doubt man, got to appreciate what you're doing with those dips, and across the board.

Cheers Coke!! Dips are slowly becoming one of my favourties!!


You are right in it now bro..........doing well and I enjoy seeing a fellow kiwi get stronger.....your numbers will keep moving!!

Thanks Nick! Nothing like a strong kiwi, I still have a way to go to get that status though!

NickAus
06-17-2011, 04:21 AM
Once your on the right road its just a matter of time and effort....:)

HJP
06-17-2011, 07:36 PM
Cheers Nick :)

ME Squats Day - had to be relaitively quick but was focussed and ready for big work.

Squats
100kg (220lbs) * 5, * 5, * 5
140kg (308lbs) * 3, * 3
180kg (396lbs) * 1
190kg (418lbs) * 1 - added belt
200kg (440lbs) * 1 - belt & wraps
220kg (485lbs) * 1 - I had felt good at 200 so thought bugger it I'll go for 5PPS!!! YEH HA!! Vid below...

Pull Throughs
66kg (145lbs) * 15, * 15, * 15

Bicycle Crunches
* 30, * 30, * 40 - feeling way stronger in abs from these. Will go weighted also next Lower Sesh

Video of my 220 - sorry not best angle.


http://www.youtube.com/watch?v=YCxrkxt2GDg

Again leaning forward too much so may move to SSB squats for work once back in NZ as my mate is back from USA who has one!

HJP
06-17-2011, 07:38 PM
Off to brothers stag now! Will check back in tomorrow on your journals!!

Train hard Lads!!

Brian Hopper
06-17-2011, 08:32 PM
Strong squats bro!!!

NickAus
06-17-2011, 09:04 PM
You have great strength already.........next 3 years should see huge things from you!!

Mark!
06-17-2011, 09:21 PM
Solid work man, definitely putting in some awesome work.

Off Road
06-17-2011, 10:25 PM
Big, big, big squat right there.

StLRPh
06-18-2011, 06:22 AM
nice work Hayden, the ab work is definitely paying off

Coke
06-18-2011, 04:11 PM
You are becoming one helluva lifter!!

tom183
06-18-2011, 05:42 PM
Huge squatting.

HJP
06-19-2011, 12:27 AM
Strong squats bro!!!

You have great strength already.........next 3 years should see huge things from you!!

Solid work man, definitely putting in some awesome work.

Big, big, big squat right there.

nice work Hayden, the ab work is definitely paying off

You are becoming one helluva lifter!!

Huge squatting.

Cheers everyone :) really stoked it has been a personal aim for so long! Huge motivation to keep working hard!

Kiff
06-19-2011, 12:37 PM
Your a frickin monster.

HJP
06-19-2011, 02:13 PM
Haha Cheers Kiff!!

HJP
06-20-2011, 03:51 AM
Woke up late an got to gym abit to close to starting but got key stuff in...

ME Upper

Bench
Bar * 20, * 20
60kg (132lbs) * 5, * 5
80kg (176lbs) * 3
90kg (198lbs) * 3, * 3
100kg (220lbs) * 3
110kg (242lbs) * 1, * 1
115kg (253lbs) * 1*- this will move after extra volume over next few sessions and the extra rest I'll get in Aussie!! Been here a while so sure it'll move very soon. Especially with the dips progress of late...

Dips
BW+40kg (88lbs) * 6, * 6 - surprised myself here
BW+30kg (66lbs) * 7

Front Raise / Pendlay Rows
8kg (17lbs) * 8, * 8, * 8 / 60kg (132lbs) * 8, * 8, * 8

Key thing to do on upper now... Increase volume! And be more excited about it!!

GazzyG
06-20-2011, 03:59 AM
Loving the new journal.

For someone who's about the same size as me, you're crazily, ridiculously strong. Gives me hope lol.

HJP
06-20-2011, 04:57 AM
Lol what's your height? Approx?
Yeah man I often look at the records to realize that weight/size is not a huge limiting factor! So much distance still between my lifts an the records so I know there's plenty of room to go UP!!!

GazzyG
06-20-2011, 06:08 AM
Lol what's your height? Approx?
Yeah man I often look at the records to realize that weight/size is not a huge limiting factor! So much distance still between my lifts an the records so I know there's plenty of room to go UP!!!

lol - you'll be much taller than me - I'm only 5'6''.

But I'm in the under 82.5kg class, same as you.

HJP
06-20-2011, 06:15 AM
Na not much taller man!! Only 5 foot 8 ish!! It's good to be short for lifting lol at least I think so anyway!!

Off Road
06-20-2011, 07:03 AM
Nice. How do you plan to increase the volume on the bench sessions?

HJP
06-20-2011, 07:09 AM
Add DB Bench, more tris work an potentially do BBB style straight after Bench movement on DE bench day...

StLRPh
06-20-2011, 07:20 AM
very nice benching Hayden

Off Road
06-20-2011, 08:12 AM
Add DB Bench, more tris work an potentially do BBB style straight after Bench movement on DE bench day...Sounds like a solid plan.

-JM-
06-20-2011, 08:39 AM
Awesome dippage in your ME bench session mate. More upper back work and that bench will start scooting along.

Rule of thumb...for every pressing movement do two back exercises :)

tom183
06-20-2011, 09:21 AM
Nice pressing and dips.

Brian Hopper
06-20-2011, 10:04 AM
Good job buddy!!!

Kiff
06-20-2011, 03:25 PM
I have added some db bench on my upper days! ME that is, really hits the spot! Good effort!

HJP
06-21-2011, 02:23 AM
Sounds like a solid plan.
Cheers OR :)

Awesome dippage in your ME bench session mate. More upper back work and that bench will start scooting along.
Rule of thumb...for every pressing movement do two back exercises :)
Thanks Justin, I'm working at a gym currently and as of today every time I walk under the pull up bar I am doing a set of eight haha should help I think!! Will add extra back work on Upper Day though for sure

Nice pressing and dips.
Thanks Tom! The dips are keeping me motivated and confident that things with the upper will improve!

Good job buddy!!!
Thanks Brian!

I have added some db bench on my upper days! ME that is, really hits the spot! Good effort!
Cheers im hoping it'll do the same for me!! Seems sensible to add it I think

HJP
06-21-2011, 03:34 AM
DE Lower

Regular Squats
60kg (132lbs) * 5, * 5
100kg (220lbs) * 2
120kg (264lbs) * 2 * 8 sets

SLDL's
120kg (264lbs) * 8
100kg (220lbs) * 10, * 10

Pull Throughs
66kg (145lbs) * 15, * 15, * 15

Bicycle Abs
* 30, * 30, * 30

Pull Ups - threw these in randomly at the end of the session!
+10kg (22lbs) * 5
BW * 5, * 5

Good day! Happy.

tom183
06-21-2011, 05:37 AM
Nice lower body session.

StLRPh
06-21-2011, 09:06 AM
those are some heavy DE squats!

Brian Hopper
06-21-2011, 10:33 AM
Nice speed work!!!

Coke
06-21-2011, 02:06 PM
Good stuff there bro, digging both efforts.

Kiff
06-21-2011, 03:26 PM
Solid session! How do you find pullthroughs?

Off Road
06-21-2011, 03:39 PM
Good stuff HP. Nice stiffies and pull-throughs.

GazzyG
06-21-2011, 04:14 PM
Heavy weights for a DE day! Like it.

HJP
06-21-2011, 11:19 PM
Nice lower body session.
Cheers Tom!!

those are some heavy DE squats!
Haha cheers Matt!!

Nice speed work!!!
Appreciate the support Brian!

Good stuff there bro, digging both efforts.
Chur Coke!!

Solid session! How do you find pullthroughs?
I'm loving then aye Kiff!! Will see on my deads how they've really been going!!

Good stuff HP. Nice stiffies and pull-throughs.
Thanks OR!! Fast becoming some of my favorites!

Heavy weights for a DE day! Like it.
Lol just going off %'s!! Feeling good!

Did my session after work, in an agro mood due to volcanic ash from chile disrupting our flights to Aussie... Argh!!!

DE Upper

Regular Bench - work sets
60kg (132lbs) * 3 for 10 sets - good pace.

DB Bench Press
40kg's (88lbs) * 7 (an 3 spotted), * 6, * 6

Dips
+30kg (66lbs) * 8, * 8, * 6

DB Rows
40kg's (88lbs) * 10 for 3 sets

Seated Row
66kg (145lbs) * 10 for 3 sets

Push Ups / Pull Ups - back to back
* 30, * 30 / * 8, * 8 pull ups assisted from 3rd rep if each... Buggered as.

Then I ran an walked home, ran probably 3/4 of the way! (bou a mile an a half to home!)

Kiff
06-21-2011, 11:33 PM
Nice work! Keep forgetting that your done with Wednesday already don't tell me what happens!

GazzyG
06-22-2011, 12:14 AM
Big dipping again there mate!

Brian Hopper
06-22-2011, 08:51 AM
Strong dips bro!!!

Coke
06-22-2011, 12:18 PM
Liked the benching, dips, rows, & supersets - liked it all, including the journey home, lol.

HJP
06-23-2011, 03:01 AM
Kiff, Gazzy, Brian & Coke!!

Cheers team! Still waiting at home (not even left my home town) due to ash cloud. Hopefully be away tomorrow - Friday - night or Saturday at the latest... Really want to get to Aussie...

HJP
06-23-2011, 03:30 AM
Oh an by the way considering getting powerlifting gear like shirt an suit.. If I want to get to IPF world juniors in 2012 it'd be handy to learn...

Opinions an comments/advice please?

Emailed mike from lifting large an he said I'd be size 40 suit and 42 shirt, Titan gear would likely be my preference as already got there titanium wrist and knee wraps.

NickAus
06-23-2011, 04:55 AM
Nice speed upper!!

Titan single ply is good for both bench and squat!!

For deadlift suits down the track go with metal.

HJP
06-23-2011, 05:10 AM
Any specific suits would be good for someone never used one but willing to work to use it well?

Off Road
06-23-2011, 06:55 AM
Titan gear would likely be my preference as already got there titanium wrist and knee wraps.Have to match? :evillaugh:

StLRPh
06-23-2011, 09:03 AM
Any specific suits would be good for someone never used one but willing to work to use it well?

I'd ask the guys you train with. That way you can get advice from people who have actually used them. Otherwise, ask in the PL section.

This also has some good info in it:
http://intensemuscle.com/showthread.php?t=42635

HJP
06-23-2011, 11:53 PM
You know me too well OR ha ha ha

Cheers Matt! Checking out that resource now. I don't train with any other powerlifters, just me an my dad (he's not a powerlifter) lol an some mates occasionally! Know one other guy in my area I will catch up with.

HJP
06-24-2011, 05:55 AM
No Aussie holiday, ash cloud hanging round so having to cancel bugger it. Will go towards end of year hopefully! Will head away with wife for a couple of days from Sunday...

This week for ME shall be Deads and Floor Press, looking for a 3RM rather than 1RM this week!! Bring it on, deads tomorrow. Goal is 220 for three. Here's hoping those pull Throughs have helped me out lol

NickAus
06-24-2011, 08:40 AM
Any specific suits would be good for someone never used one but willing to work to use it well?

Not sure you will need to ask others.

The key is to NOT buy it tight.......it will piss yu off and youll never learn it (or will learn after a looooooong time) so get it fairly loose and then tighten as you get better in it........then tighten again........3 months later again.

My first 2 ply bench shirt was loose as hell and I learned to get 100lb out of it.......slowly tightened it up and got 160+ while it was till piss easy to put on myself.

HJP
06-24-2011, 03:24 PM
Wow! That a lot out of a shirt. What fed u lift in?

So by loose what size would u order in suit an shirt versus what u measure? I measure a size 40 for both, mike from liftinglarge recommended to go with 40 in the suit and 42 in shirt. Thoughts?

HJP
06-24-2011, 08:32 PM
DEADLIFTS TODAY - OH YEAH! Feels like forever since I have pulled!

ME LOWER DAY

Deadlift
100kg (220lbs) * 6, * 6
140kg (308lbs) * 3, * 3
180kg (396lbs) * 3
200kg (440lbs) * 3
215kg (473lbs) * 3 - NEW 3RM PB - will look for 220 next ME lower... First two reps were good last rep was real tough!

Goodmornings
100kg (220lbs) * 8, * 8, * 8 - should have stayed at 80 with higher reps but ah well. Recorded first set will post vid after this...

Pull Throughs / Seated Leg Curls - superset
66kg (145lbs) * 15, * 15, * 15 / 55kg (121lbs) * 15, * 15, * 15

Bicycle Abs
* 40, * 40, * 30 - still loving these...

Leg Extension / Standing Calf Raises - superset
85kg (187lbs) * 15, * 15, * 15 / 102kg (224lbs) * 10, * 10, * 10 - calf work due to Nick's advice!

Overall really enjoyed the session an a bit of extra volume. Deads should be flying again soon :)

Off Road
06-24-2011, 08:35 PM
Numbers are flying up...it's great.

HJP
06-24-2011, 08:43 PM
Cheers OR!

Here's my GM vid... Any feedback appreciated, first time actually looking at how I do these. I really try stick my hips out but wondering if my knee bend gets too much? Although thats what helps me hit the hammies more I think!?


http://www.youtube.com/watch?v=KcLTpmQCjO8&feature=youtube_gdata_player

Help with goodmorning form would be much appreciated. Will hit 80's next time as i want bit more depth lol

Coke
06-24-2011, 09:05 PM
Clearly in the zone dude, good job.

tom183
06-25-2011, 01:21 AM
Nice deadlifting PR. Good luck next time with 5 pps.

Brian Hopper
06-25-2011, 08:38 AM
Good job on the deadlift PB!!!! Also, the GM's looked good IMO. The only thing I would say to do is throw your hips forward at the top by squeezing your glutes. It's almost like when your deadlifting.

Kiff
06-25-2011, 11:19 AM
Massive pulls man well done, GMS look good, crazy that people 1RM that mvement i am so weak i couldnt dream of it yet lol. /faceplant

HJP
06-26-2011, 05:05 AM
Clearly in the zone dude, good job.
Thanks Coke. Went in focussed an came away with the result.

Nice deadlifting PR. Good luck next time with 5 pps.
Thanks Tom here's hoping the three fly up on 5PPS, the back is hammered today, can tell pulls haven't been done for awhile!

Good job on the deadlift PB!!!! Also, the GM's looked good IMO. The only thing I would say to do is throw your hips forward at the top by squeezing your glutes. It's almost like when your deadlifting.
Cheers Brian! I'll do that!

Massive pulls man well done, GMS look good, crazy that people 1RM that mvement i am so weak i couldnt dream of it yet lol. /faceplant
Yeh I am a tad uncertain of using it as a ME movement but we shall see... I'm sure I'll do it at some stage haha

Right plan change for tomorrow's ME upper. Have realized no gyms in the area I'm staying (gone away for a couple of days with the wife, good to get away but not the same as Aussie would have been!!) have a proper power rack so no floor press. Will do CGBP instead for my ME Upper tomorrow! This again will be for a 3RM, haven't got one on this exercise so should be fun!

StLRPh
06-26-2011, 11:48 AM
great work on the pulls, the new programming is definitely agreeing with you

Mark!
06-26-2011, 02:58 PM
Great pulls bro.

HJP
06-26-2011, 10:02 PM
Cheers Matt an Mark! Enjoying the program for sure!!

ME Upper

CGBP
Bar * 20, * 20
40kg (88lbs) * 6, * 6
60kg (132lbs) * 5, * 5
80kg (164lbs) * 3, * 3
90kg (198lbs) * 3
100kg (220lbs) * 3, * 3
105kg (231lbs) * 3 - Therefore a PR - tough third rep!

Dips
+20kg * 10, * 10, * 10, * 10

Tri PD's
42kg (92lbs) * 8, * 8
36kg (79lbs) * 8, * 8

Front & Side Raise Combo
8kg's (17lbs) * 8, * 8, * 8

Seated Row
60kg (132lbs) * 10
65kg (143lbs) * 10, * 10

Pull Ups
BW * 5, * 6, * 5, * 5

Good day at an unfamiliar gym so pretty happy. Funny how ya always like your own gym more... Lol

Off Road
06-26-2011, 11:51 PM
sweet. Lota good stuff in there.

GazzyG
06-27-2011, 12:57 AM
Two great workouts.

Those GMs are crazy, 100kg?! And same with your CGBP.

Epic training, mate.

StLRPh
06-27-2011, 08:30 AM
It's raining PRs in here :)

HJP
06-27-2011, 09:03 PM
sweet. Lota good stuff in there.
Thanks OR!!

Two great workouts.

Those GMs are crazy, 100kg?! And same with your CGBP.

Epic training, mate.
Cheers Gazzy!! Things are in the groove... With nats 5-6 weeks away I am feeling confident!

It's raining PRs in here :)
Long may the rain continue!!

HJP
06-27-2011, 09:06 PM
On a side note.. I have managed to source a near new Titan Fury in my size from one of my fellow competitors! Thats a huge reason I love this sport, your competition is willing to help you out!!

NickAus
06-27-2011, 09:22 PM
Great to see these already solid numbers get better!!

You are on the road to great numbers!!

HJP
06-27-2011, 09:49 PM
Cheers nick! I finish as a junior at the end of the year so hopin to ensure my numbers are still decent in the open category. Would love to go to oceanias at some stage in the next couple of years

Off Road
06-28-2011, 06:52 AM
Congrats on the suit. When do you get to try it out?

Coke
06-28-2011, 05:40 PM
Really on the move, nice PRs lately.

Kiff
06-28-2011, 09:18 PM
Awesome ME upper mate!

HJP
06-28-2011, 11:49 PM
Cheers Coke & Kiff!

OR, the shirt should arrive tomorrow I would imagine! Will likely try it sunday (if I can wait that long lol) as I can do ME upper then and will have a play after hitting some good 3RM PR numbers on my CGBP :)

HJP
06-28-2011, 11:59 PM
Right today I just went crazy nuts on speed work today... am loving the westside routine!

DE Lower

Speed Squats - regular
Work Sets Only
120kg (264lbs) 10 sets of 2, hitting depth and exploding up... felt GOOD

Box Jumps - done after each speed squat set!
10 sets of five reps, explosive up, drop back to ground and explode up again!

Speed Sumo Pulls - first time sumo... fun!
140kg (308lbs) * 2, * 2
160kg (352lbs) * 2, * 2
170kg (374lbs) * 2, * 2
140kg (308lbs) * 2, * 2 - these two sets were SUPER fast..

Seated Ham Curls / Weights Cable Crunch - superset
60kg (132lbs) * 15, 65kg (143lbs) * 15, 70kg (154lbs) * 15, * 15 / 66kg (145lbs) 4 sets of 20 reps

Pretty short an sweet in terms of overall volume but definitely a day where things felt quick! Sumo's were enjoyable and a tad slow at first but things got moving after a while...

heres a pic of how the box i was jumping to, I'm about 173cm (~5"8) so to my hip-ish area who knows:
http://i1233.photobucket.com/albums/ff400/hjp62/2783a930.jpg

and heres a vid of my first 160kg set, a little slow but they got better!

http://www.youtube.com/watch?v=HWHp9C_Sk8Y&feature=youtube_gdata_player

HJP
06-29-2011, 12:24 AM
Also as its getting into winter I have stocked up on some Vitamin C, Mens Multi & also got some Fish Oil with shopping today! Should help training to be insane heading into nats... Oh yeah! haha

Off Road
06-29-2011, 06:47 AM
Good stuff HP. How'd you like Sumo?

StLRPh
06-29-2011, 06:53 AM
nice looking DE day

tom183
06-29-2011, 08:00 AM
Those sumos looked pretty quick to me.

Coke
06-29-2011, 01:01 PM
On point with the speed work, great pic and vid too.

HJP
06-29-2011, 02:39 PM
OR: Sumo felt good! Tad strange at first but not bad a. Feels like ya hardly have to lift the weight lol

Cheers Matt, Tom & Coke! Speed work is fun as I reckon

HJP
06-30-2011, 03:27 AM
DE Upper

Paused Bench Press
60kg (132lbs) * 3, for 8 sets

Skull Crushers
30kg (66lbs) * 10, for 4 sets

DB Bench Press / Tri Push Downs
30kg's (66lbs) * 10, * 10, * 10 / 42kg (92lbs) * 8, * 8, * 8

Seated Row / Pull Ups
66kg (145lbs) * 10, 72kg (158lbs) * 8, * 8 / BW * 5, * 3, * 4

Pull ups felt so tough again at the end. would like to compare fresh but its all good!! Felt unmotivated going in but got in an smashed it anyway.

Speed bench flew up after the pause. Feeling powerful lately...

NickAus
06-30-2011, 04:14 AM
Great sumo work bro!!

Always cool seeing vids!!

Off Road
06-30-2011, 07:12 AM
Funny how some days you have to drag yourself into the gym, but they end up being some of the best workouts.

StLRPh
06-30-2011, 08:08 AM
great job Hayden

Coke
07-01-2011, 12:37 AM
Once you get started, there's no stopping no matter how subpar you were feeling beforehand - that is why I love the training.

HJP
07-01-2011, 01:20 AM
Great sumo work bro!!
Always cool seeing vids!!
yeah I like the vids! Helpful for feedback an bring some life to the journal lol

Funny how some days you have to drag yourself into the gym, but they end up being some of the best workouts.
Yeah, in my athletics days I ran my 200m PB after a rubbish sleep an feeling way under the weather. Crazy that!

great job Hayden
Cheers mate! Your support is always appreciated :)

Once you get started, there's no stopping no matter how subpar you were feeling beforehand - that is why I love the training.
It's awesome aye. The article off T-Nation inspired me the quote from John Broz "How you feel is a lie"

HJP
07-01-2011, 04:30 AM
Random cool ad:


http://www.youtube.com/watch?v=HD6oabwzVbQ&feature=youtube_gdata_player

GazzyG
07-01-2011, 08:00 AM
Always putting in the work Hayden. You're gonna blitz the nats - they won't know what's hit them.

HJP
07-01-2011, 11:53 PM
Thanks Gazzy!! I am pretty excited about it aye! All within one year of powerlifting I have got to were I had one of my aims, in being able to go to nats, and have a shot at doing well there too so I am well pleased an more motivated than ever with it...


ME Lower day - Sat 2nd July

Wanted to hit 220 for 3 reps today on the deads...

Deadlift
warmed up with sets at 60, 100 & 140 then...
180kg (396lbs) * 3
200kg (440lbs) * 3 (b)
220kg (485lbs) * 2 (b) - failed on the third rep. tad pissed off to be honest but first time doing reps at that weight...

So to punish myself :evillaugh: I decided to try hit 20 reps at 140kg and beat my previous best at that weight of 18...

140kg (308lbs) * 20 - Weight PR and OUCH

Pull Throughs
66kg (145lbs) * 15, * 15, * 15, * 15

Leg Extensions
90kg (198lbs) * 15, * 15
100kg (220lbs) * 15

Standing Calf Raise
102kg * 10, * 10, * 10

Bicycle Abs
* 30, * 20, * 20, * 20

Leg Curls
70kg (154lbs) * 12, * 10, * 10

Probably one of the hardest sessions to complete after the 20 @ 140... but wanted to really work hard after not hitting my goal for the day.

The Deads are definately starting to improve after how bad they had been feeling for a while. Had lost my groove with form but feel its coming back again now. Will do a few deficit sessions over next couple of weeks to help work on getting hips low and sitting back.

(b) = belt, (kw) = knee wraps, (w) = wrist wraps...

HJP
07-02-2011, 01:00 AM
Mmm blueberry poptarts...
http://i1233.photobucket.com/albums/ff400/hjp62/3fa9d9f1.jpg

GazzyG
07-02-2011, 01:18 AM
Omnomnom!!!!!

Awesome deadlifting too, btw!

NickAus
07-02-2011, 03:38 AM
GREAT day Hayden!!

You impress once again...........like your attitude very much!!

Feed the machine now and relax.

HJP
07-02-2011, 04:52 AM
Omnomnom!!!!!

Awesome deadlifting too, btw!
Haha cheers Gazzy!! They were definitely enjoyable poptarts haha just a shame I had to give one away lol

GREAT day Hayden!!

You impress once again...........like your attitude very much!!

Feed the machine now and relax.
Thanks Nick!! Relax an watch the reds v blues, come on blues!!

Off Road
07-02-2011, 06:45 AM
140kg (308lbs) * 20 - Weight PR and OUCH...
There you go! Nice work, your body loves it when you punish it for failure :indian:
We did almost the exact same weight and reps...which gives me hope since you are a good deadlifter.

tom183
07-02-2011, 08:36 AM
Nice lower body session.

StLRPh
07-02-2011, 10:06 AM
very impressive deadlifting

Coke
07-02-2011, 05:52 PM
Fine grueling effort bro.

HJP
07-02-2011, 05:53 PM
There you go! Nice work, your body loves it when you punish it for failure :indian:
We did almost the exact same weight and reps...which gives me hope since you are a good deadlifter.
Cheers OR!! I may have to step up my high rep game lol ah well Im happy with my 20! Your deadlifts will move mate, 22 at 308 is huge!

Nice lower body session.
Thanks Tom!! Body is rooted today...

very impressive deadlifting
Appreciate it!! Was tough!

HJP
07-02-2011, 05:56 PM
Fine grueling effort bro.

Thanks Coke! Almost more tough today, body aching lol

HJP
07-04-2011, 02:50 AM
ME Upper

CGBP (index on smooth)
Bar * 20, * 10
60kg (132lbs) * 3, * 3
80kg (176lbs) * 3
90kg (198lbs) * 3
100kg (220lbs) * 3
107.5kg (236lbs) * 3 - PR, tough!!
100kg (220lbs) * 3, * 3

Ran out of time to do anymore but hey got the ME work in!

ALSO, Later in the day I did a bit of spin bike an a lot of core (ouch!) as joined in in a PT I was taking someone for!!

May do a shirt session an some more upper tomorrow, kind of finish off today's session! As the shirt arrived Saturday an not used it yet so keen to give.

-JM-
07-04-2011, 03:56 AM
Impressive deadlifting back there mate.

Cool you got a shirt. What did you get. It will be fun :)

HJP
07-04-2011, 04:10 AM
Cheers Justin! I got a near new Titan Fury from a friend who I met through competing, he's in same classes etc.

Any tips for learning it mate?

-JM-
07-04-2011, 05:13 AM
Cheers Justin! I got a near new Titan Fury from a friend who I met through competing, he's in same classes etc.

Any tips for learning it mate?

I have never used a fury but one the guys I train with absolutely loved his and said for him it was the easiest shirt to learn. He has literally been in every shirt now. My best tip would be to find a group of people who know what they are doing and go for it. You might hate it at first but be patient. Good luck mate.

HJP
07-04-2011, 05:19 AM
Cheers! I would love to find a group but unfortunately not many/any PLers where I live but I will collect some vids and read and watch as much as I can re learning it an fitting etc. Thanks man I am looking forward to the potentially long road ahead with learning it :)

Off Road
07-04-2011, 07:11 AM
Nice job on the PR HP.
and powerlifters don't take spin classes :)

Kiff
07-04-2011, 02:20 PM
Nice close grip work mate, just a question, how long have you been lifting!? Solid work, keen to follow your geared lifting :)

StLRPh
07-04-2011, 02:24 PM
very nice PR!

Brian Hopper
07-04-2011, 04:50 PM
Great job on the PR!!!

Mark!
07-04-2011, 05:27 PM
Nice job on the PR HP.
and powerlifters don't take spin classes :)

It's all about the ladies in tight spandex dude.

HJP
07-05-2011, 01:40 AM
Nice job on the PR HP.
and powerlifters don't take spin classes :)
Haha I do now! Got to take my first full class on Friday, going to be interesting to say the least!

Nice close grip work mate, just a question, how long have you been lifting!? Solid work, keen to follow your geared lifting :)
Um lifting since about 16 but nothing consistent till mid last year. On an off till then. Amazing how much progress consistency makes a!

very nice PR!
Cheers Matt!!

Great job on the PR!!!
Thanks Brian!

It's all about the ladies in tight spandex dude.
Lol mate it's all about me in the spandex!!! Haha put these PLer legs on show hahaha :moon:

HJP
07-05-2011, 02:28 AM
It went well, far better than I expected...

Bench Press - shirt session.
Bar * 20
60kg (132lbs) * 5, * 5, * 5
80kg (176lbs) * 3, * 3
Shirt an Wraps Added - no boards so just slowly working down closer to chest...
100kg (220lbs) * 3
110kg (242lbs) * 3
120kg (264lbs) * 2
125kg (275lbs) * 1
130kg (286lbs) * 1 - touched
135kg (297lbs) * 0 , * 1 - calls and all. Felt easy! Lost groove on first attempt
140kg (308lbs) * 1 - got it! Calls etc again too

Skull Crushers
30kg (66lbs) * 10
40kg (88lbs) * 5
35kg (77lbs) * 8, * 8

Tri PD's
42kg (92lbs) * 10, * 10, * 10, * 10


Wow didn't expect so much from the shirt. Could touch from 130kg onwards. Got some nice marks on my tris an underarms lol. My best raw competition bench is 115kg so huge increase from the shirt!

Will do a heap of upper back work on DE Upper on Thursday!!

HJP
07-05-2011, 03:00 AM
Here's some pics of the marks from the shirt... Can't quite see the good ones on underarms lol. I can't imagine getting a tighter one an this one isn't even 'competition' tight lol will definitely do for me for a while though!!

http://i1233.photobucket.com/albums/ff400/hjp62/f8e3e945.jpg

http://i1233.photobucket.com/albums/ff400/hjp62/d54a0b9c.jpg

NickAus
07-05-2011, 04:31 AM
Nice PR!!

Those marks WILL get worse he he :)

HJP
07-05-2011, 04:43 AM
Lol worse? How so?

Off Road
07-05-2011, 06:38 AM
Crazy how much the shirt added right away.
Hope the arms toughen up, those marks look painful.

tom183
07-05-2011, 08:11 AM
Nice session. Happy with the shirt I take it?

StLRPh
07-05-2011, 08:29 AM
you are way too excited about those marks :)

Coke
07-05-2011, 01:39 PM
Damn, looks unreal, lol - serious pressing sets for both days too.

Brian Hopper
07-05-2011, 05:52 PM
Battle wounds!!!!! Good job coming back and hitting that weight which turned out to be more :strong:

HJP
07-06-2011, 12:42 AM
Crazy how much the shirt added right away.
Hope the arms toughen up, those marks look painful.
Yeah I wasn't expecting to get that much from it. Will help my total at nats for sure

Nice session. Happy with the shirt I take it?
lol yeah I am, just really odd feeling as I hit three plates but like without the shirt I definitely couldn't so for sure I'm stoked but I understand why equipped guys never worry about what raw guys say as they know it's two completely different lifts! Far different feeling to a raw bench.

you are way too excited about those marks :)
Lol it was an awkward way to stand for a photo!

Damn, looks unreal, lol - serious pressing sets for both days too.
Cheers Coke!! Got some confidence going in benching now which is a huge plus!

Battle wounds!!!!! Good job coming back and hitting that weight which turned out to be more :strong:
Yeah I knew I had it just lost the groove an no way I could save it! So came back for more lol

HJP
07-06-2011, 12:57 AM
DE Lower

Deadlifts
100kg (220lbs) * 8, * 6
140kg (308lbs) * 2, * 2
Speed Work Sets
160kg (352lbs) * 2 for 10 sets, alternated sumo and conventional pulls throughout. Sumo feels strong, considering trying a ME session with it...

Hamstring Curls / Box Jumps
90kg (198lbs) * 6, 80kg (176lbs) * 8, * 8 / 3 sets of 6

Short on time today. Got main stuff in an session only took 25minutes. After tomorrow's session of DE upper I will have a few days off as deload, just some spin friday then my brothers wedding Saturday. Most likely won't train till Monday unless I get back early enough on Sunday. Tomorrow I will work a lot of upper back as haven't hit upper back hard for a couple of sessions.

Now time tonight to sit back an watch the State of Origin tonight!! Let's do it!!!
http://i1233.photobucket.com/albums/ff400/hjp62/dff674cd.jpg

GazzyG
07-06-2011, 01:19 AM
Way to go mate! Very impressed with the shirted work!

NickAus
07-06-2011, 01:51 AM
Nice deads.......shit Origin Team!!

Yeah sumo speed pulls feel easy, max work is very different but I bet you hit some great numbers and will be looking out for it!!

NickAus
07-06-2011, 01:52 AM
Go NSW!!

Off Road
07-06-2011, 06:40 AM
Speed pulls with ~400 lbs...no joke.

NickAus
07-06-2011, 07:38 AM
Lol worse? How so?

A tighter shirt will leave deep bruising and weird colors :)

StLRPh
07-06-2011, 08:21 AM
Speed pulls with ~400 lbs...no joke.

exactly what I was thinking

Coke
07-06-2011, 12:50 PM
Upcoming family wedding sounds awesome.

Brian Hopper
07-06-2011, 03:32 PM
Nice work!!!

HJP
07-06-2011, 04:38 PM
Way to go mate! Very impressed with the shirted work!
Cheers Gazzy! Pretty stoked with it, amping for next weeks session in the shirt!

Go NSW!!
6 in a row...

Speed pulls with ~400 lbs...no joke.

exactly what I was thinking
Sorry got my poundages wrong! A bit less than was there before!

Upcoming family wedding sounds awesome.
Yeah I am looking forward to it! Good chance to take a few days break from lifting too.

Nice work!!!
Cheers Brian!

Woke up feeling off this morning so decided to flag the DE Bench and will get that in early next week and simply start my bit of a deload from today... Off to work now!

Brian Hopper
07-06-2011, 06:38 PM
Have fun at work!!!

NickAus
07-10-2011, 03:27 AM
Where you been Hayden?

All good?

HJP
07-10-2011, 03:59 AM
Have fun at work!!!
Haha cheers Brian! It was pretty good

Where you been Hayden?

All good?
Yeah mate I'm good. Just been having a few days break! Got a dose of the flu over the weekend but still had a good weekend away at my brothers wedding. No internet access on my phone over weekend as no data left an so hence no checking journals. Weather has also been average over here so not getting over this flu too quickly but will hit the training tomorrow before work for sure unless I'm feeling extremely off.

Likely to do ME lower (Sumos) and to also do some DE upper (band bench) in the session somewhere. Will then look to hit ME upper (floor presses an shirt after that) on Tues as well as thrash the upper back in that session too haha

NickAus
07-10-2011, 04:17 AM
I like your plan........looking out for the entries!!

Kiff
07-11-2011, 02:48 AM
Jesus your strong :)

HJP
07-11-2011, 03:31 AM
Cheers Nic!!
Thanks Kiff but need to get stronger yet!

Didn't feel great but decided I'd go for it anyway...

ME Lower

Sumo Deads
100kg (220lbs) * 6, * 6
140kg (308lbs) * 3, * 3
180kg (396lbs) * 1, * 1
200kg (440lbs) * 1 (b) - felt okay...
220kg (484lbs) * fail, twice - came just off the floor, any higher an would've had it moving right up but no luck! Ah well was a good test! Will continue conventional styles for my comp deads haha

DE Upper
Bench Press
40kg (88lbs) + Doubled Pink Bands 8 sets of Three - speed felt good

Then did my lower accessory work...
Superset of Pull Throughs / Weighted Abs / Ham Curls for two sets of 15 / 20 / 15 at weights of 66kg (145lbs) / 66kg (145lbs) / 70kg (154lbs). Felt good but was short on time as first two exercises took me a while!!

Sickness still hanging round being a pain. Another big sleep tonight to hopefully fix that or at least get it a bit better!

NickAus
07-11-2011, 04:16 AM
Not half bad for your first shot at sumo!!

Impressive Hayden!!

One tip for sumo is to have your torso locked into position from the start and use your ab strength to keep it.

HJP
07-11-2011, 04:27 AM
Cheers Nic! Yeh it a far different feeling to conventional. I think I just lost it forward. Every time it came more than a few inches off the floor it flew. Seems to be the bit off the floor that is toughest! Hips are rather tight now..,

NickAus
07-11-2011, 04:44 AM
If it's hard off floor try starting hips slightly higher and using more back less legs.

Hard at lockout, hips lower at start and back more upright so you are in better position to finish.

HJP
07-11-2011, 05:08 AM
Thanks for the advice! Will put that into action next time I pull!!

That for both sumo & conventional?

tom183
07-11-2011, 06:01 AM
Good work man. Hope the flu clears up soon.

Coke
07-11-2011, 07:55 AM
Everything in the mix is tight guy, way to be stepping to the sumos.

StLRPh
07-11-2011, 08:28 AM
sumo is very different from conventional, great job in your first effort

HJP
07-12-2011, 03:20 AM
Good work man. Hope the flu clears up soon.
Same! Be nice to shake it off. Feeling about 80% today.

Everything in the mix is tight guy, way to be stepping to the sumos.
Cheers Coke! They felt pretty fluid! Will do them occasionally to mix it up.

sumo is very different from conventional, great job in your first effort
Yeah it most definitely is a lot different! Thanks man, good bit of a switch up...

HJP
07-12-2011, 03:26 AM
Feeling about 80% slowly getting towards that 100% will be good to be feeling all good again!

ME Upper - Tues 12/7/11

Bench Press (Shirt Session)
Bar * 20, * 20
60kg (132lbs) * 5, * 5
80kg (176lbs) * 5, * 5
100kg (220lbs) * 1
110kg (242lbs) * 1 - wrist wraps added
120kg (264lbs) * 2 (added shirt - hit about an inch off chest)
130kg (286lbs) * 1 - touched
140kg (308lbs) * 1 - comp calls
145kg (319lbs) * 1 - 5kg PB comp calls - recorded this set, will post video later! Butt came off bench, need to work on keeping it down!
150kg (330lbs) * fail, lost the groove on the way to lockout!

Floor Press - to give them a go an get a feel for it...
60kg (132lbs) * 10
80kg (176lbs) * 7, * 6 - need to find somewhere better to do them, may have to take of some plate holders off the squat rack!

Front Side Rear Raise Combo / Pendlay Rows
5kg's (11bs) 3 sets of 10 / 60kg (132lbs) * 8, * 8, * 10 - step this up next upper session...

Seated Row
60kg (132lbs) 4 sets of 10

Good day, would've liked some more back work but ran out of time. Need to work a bit quicker during my sessions after the main movement!

HJP
07-12-2011, 03:30 AM
Here is the vid!

http://www.youtube.com/watch?v=SHmHuhwLpq8
Feedback would be much appreciated, as I mentioned biggest thing for me was butt off the bench! Will get this sorted!

NickAus
07-12-2011, 04:11 AM
Thanks for the advice! Will put that into action next time I pull!!

That for both sumo & conventional?

I have heard yes and it is logical but I cant say 100% because Im not very good off the floor conventional either way lol.

Hey congrats on the bench PR bro!! NICE!!

HJP
07-12-2011, 05:08 AM
Cheers Nic!

Here's a vid of the fail to! Just started to float back towards the head as it came out if the groove so got the spotter to save me before it turned pear shaped...


http://www.youtube.com/watch?v=tQs0uT546RA&feature=youtube_gdata_player

Off Road
07-12-2011, 06:53 AM
Glad your spotter was paying attention.

StLRPh
07-12-2011, 07:36 AM
nice work Hayden, looks like you're enjoying your new toy

Coke
07-12-2011, 12:54 PM
You will tweak the various movements to perfection over time, including holding your butt down while benching.

Like the whole session man.

tom183
07-12-2011, 04:45 PM
Nice upper session man.

HJP
07-13-2011, 02:10 AM
Glad your spotter was paying attention.
I always make sure they are!

nice work Hayden, looks like you're enjoying your new toy
Sure am!! Think I'll compete in raw an equipped next year! Want to ensure my raw strength moves up but I imagine it definitely will handling bigger weight anyway!

You will tweak the various movements to perfection over time, including holding your butt down while benching.

Like the whole session man.
Cheers Coke!! Glad to be enjoying benching

Nice upper session man.
thanks Tom!!

GazzyG
07-13-2011, 02:26 AM
Great work Hayden! Your bench is coming on in leaps and bounds!!

Mark!
07-13-2011, 07:10 AM
Dave Tate says if your knees are lower than your ass, it's impossible for your ass to come up off the bench. You could try moving your feet out just a bit, still getting the leg drive. Looks great though man, congrats.

Kiff
07-13-2011, 09:50 AM
That is a massive bench, Westside is clearly treating you well. How do you feel? Strange i dont feel stronger but whenever i go to pick up an old PB from 6 weeks ago it is almost comical.

Brian Hopper
07-13-2011, 07:04 PM
IMO, you really need to work on an arch. Nice press though, even for being flattened out, lol.

HJP
07-14-2011, 04:33 AM
Great work Hayden! Your bench is coming on in leaps and bounds!!
Cheers Gazzy!! The shirt helps.

Dave Tate says if your knees are lower than your ass, it's impossible for your ass to come up off the bench. You could try moving your feet out just a bit, still getting the leg drive. Looks great though man, congrats.
Cheers mark! I will use that tip :)

That is a massive bench, Westside is clearly treating you well. How do you feel? Strange i dont feel stronger but whenever i go to pick up an old PB from 6 weeks ago it is almost comical.
Feel a bit stronger but hard to say, programme still feels pretty fresh. Looking forward to squatting again! It makes you crave either heavy pulls or squatting depending on what you haven't been doing aye.

IMO, you really need to work on an arch. Nice press though, even for being flattened out, lol.
Lol thanks brian. How can I increase my arch? Always find that pretty hard!!

HJP
07-14-2011, 04:44 AM
Quick update, pretty busy day an need to get to sleep for work (taking 6.10am Friday spin again...)... I will check your journals after work tomorrow afternoon...

DE Lower

Squats - speed band Squats...
Pink Bands + Bar * 6, * 6
Pink Bands + 60kg (132lbs) * 2, * 2
Pink Bands + 80kg (176lbs) * 2 - 10 sets

GoodMornings
80kg (176lbs) * 15 - 4 sets

DIY Reverse Hypers / Crunches - will vid some reverse hypers at some sage to show you how I've done them...
BW * 12 - 3 sets / * 30, * 25, * 20

Short sharp effective. Good session. GM's hammered me.

Pic of new band set up...

http://i1233.photobucket.com/albums/ff400/hjp62/995c5054.jpg

StLRPh
07-14-2011, 05:42 AM
nice work and that pic gave me an idea on how to set up bands for sqatting, thanks!

Off Road
07-14-2011, 07:36 AM
Great session! Love it!

Coke
07-14-2011, 06:45 PM
Fine training Hayden, doing your thing to good effect.

HJP
07-14-2011, 11:13 PM
nice work and that pic gave me an idea on how to set up bands for sqatting, thanks!
No worries, got the idea from a vid posted in my journal earlier by tom183!

Great session! Love it!
Cheers OR! Was fun an tiring, sore hammies today...

Fine training Hayden, doing your thing to good effect.
Thanks Coke!! Really in a good zone at the moment!

HJP
07-14-2011, 11:20 PM
DE Upper - 15/7/11

Doubled over Pink Band Bench (warmed up with 20 reps on the bar) weights below exclude bands
Bar * 3, * 3
40kg (88lbs) * 3 - 9 sets - three wide, three medium an three close grip!

DB Bench Press
40kg's (88lbs) * 8 - four sets, stoked! First time hitting that many reps for four sets.

Dips
+40kg (88lbs) * 6
+30kg (66lbs) * 6, * 6, * 7

1min Pull Ups - 1:30min rest.
* 15, * 7, * 6 - PULL UPS NEED WORK... disappointed but its a point to work on!

DB Shoulder Press - standing
20kg's (44bs) * 8, * 8, * 6, * 6

Seated Rows
72kg (158lbs) * 12, * 10, * 8, * 8, * 8

Happy with the session. Was good. Happy with presses and stuff to work on with pull ups! Good motivation all round.

tom183
07-15-2011, 01:13 AM
Solid session, nice dips.

Off Road
07-15-2011, 07:14 AM
Great assistance lifts. Great session.

StLRPh
07-15-2011, 07:17 AM
pullups look pretty good, especially if you take into account the weight you've gained over the last year

NickAus
07-15-2011, 07:22 AM
Nice upper session there!!

DB bench looked great!!

Kiff
07-15-2011, 08:53 AM
That's a well strong bench! Also gonna video my bench learnt a lot about my arch last session :)

J L S
07-15-2011, 02:58 PM
nice work buddy, strong db benching

Coke
07-15-2011, 05:30 PM
Upper body workout is very nice bro.

HJP
07-16-2011, 06:58 PM
Solid session, nice dips.
Cheers Tom!! Bit tougher after hitting the DB bench!!

Great assistance lifts. Great session.
Thanks OR!! Was good to not be time limited an to get a solid session in.

pullups look pretty good, especially if you take into account the weight you've gained over the last year
Yeah valid point. Just had though I'd hit at least 20 in a minute so didnt hit my aim. Ah well it shall improve. Will hit 20 next DE upper day!! Goal is to reach 30 over the next month or so

Nice upper session there!!

DB bench looked great!!
Thanks nick! Enjoyed it.

That's a well strong bench! Also gonna video my bench learnt a lot about my arch last session :)
Awesome Kiff I'll keep tuned in!!

nice work buddy, strong db benching
Cheers JL nice to have ya check in

Upper body workout is very nice bro.
Appreciate it Coke!! Was a real enjoyable session.

HJP
07-16-2011, 07:23 PM
Nationals Update

Approx 20 days till NZ nationals. Weight fully clothed is sitting around ~84-85kg (184-187lbs) an will be competing in the 83kg (~182lbs) class so making weight shouldn't be too much of an issue.

Squat has been going really well since the last meet (hit 205, belt only). For nationals I am hoping for at least 220kg (484lbs) with knee wraps an my belt. Since last meet I have been training with knee wraps on some of my heavier sets an also got myself a Titan toro lever belt (10mm) which has been awesome. Sessions been going well on Squats an so I am feeling confident about the squat heading into the comp.

Bench has always been a big battle for me (only improved from 112.5kg to 115kg, over the three comps I've competed in...) an raw it still is, although lately i am feeling more confident under the heavier weights raw. But since getting my bench shirt a few weeks back my shirted bench has been, to my mind, crazy. Having hit 145kg (319lbs) with competition calls. So if I can keep my butt down at nats a huge comp bench PR will be mine.

Deadlift - my best an favourite lift hasn't really moved since the novice meet in march this year but have hit some rep PR's lately which is a good confidence boost. To break my 240kg (528lbs) meet (and gym) record would be massive an given that it's nationals it would make it even better.

Confidence is high and three meet PR's would be the ultimate goal.

Planned openers are:
Squat 200kg (440lbs)
Bench 130kg (286lbs)
Deadlift 220kg (484lbs)
Total of Openers 550kg (1210lbs) - 5kg or 11lbs off my best meet total.

So the plan is two weeks out to test my openers out in a single session - date likely to be Sat 23rd July. Other than that I will be continuing on with westside to nats with a deload the last week before nats.

This week i will likely hit Squats for ME tomorrow (Mon 18th July) an then a lockout bench movement on Tuesday. Had planned on the Squats being today but hammies not quite recovered from all the GM's on Thursday.

Pretty excited now... Bring it on!!

StLRPh
07-16-2011, 07:36 PM
good luck and I think you've set some really good (and achievable) goals

NickAus
07-16-2011, 08:41 PM
I have a ton of confidence in you if that means anything to you.

Just keep doing what you do best!!

HJP
07-16-2011, 09:12 PM
good luck and I think you've set some really good (and achievable) goals

I have a ton of confidence in you if that means anything to you.

Just keep doing what you do best!!

Your confidence in me is a big boost! No doubt I have great support on here!! Will help me carry out my plans for sure.

Off Road
07-16-2011, 10:24 PM
You have a plan, the will to succede, and all of us rooting for you. How can you not have a great meet?

HJP
07-16-2011, 10:36 PM
You have a plan, the will to succede, and all of us rooting for you. How can you not have a great meet?
Too true OR!! :)

tom183
07-17-2011, 04:33 AM
Best of luck man.

Brian Hopper
07-17-2011, 04:35 AM
You'll do fine brother, just remember to have fun.

HJP
07-18-2011, 02:42 AM
Best of luck man.
Thanks Tom :)

You'll do fine brother, just remember to have fun.
I will! I love powerlifting. Such a mint sport!!

HJP
07-18-2011, 03:32 AM
Had my ME Lower session this morning. Didn't go as well as planned but learnt a thing or two which is handy. Had wanted a squat pb but not squatted for a while an didn't wake up early enough or eat enough before the session but such is life! Still had an OK ME day. Just did a little accessory as going to do DE lower weds so I can have a bit of a break before testing openers etc on Saturday!

Squat
60kg (132lbs) * 6
100kg (220lbs) * 5
140kg (308lbs) * 3, * 3
180kg (396lbs) * 1 - even this felt tough...
200kg (440lbs) * 1 (b+kw from this set)
210kg (462lbs) * 1 (real grind) tried again an failed...

DIY Reverse Hypers / Crunches
BW * 15, * 15 / * 30, * 30

Kiff
07-18-2011, 05:36 AM
Forget that session it is done, you know why you didnt deliver as you wanted.

As for your prep, sounds good, opening just under your previous PB is a good idea! I have no doubt you will perform. 3PBS are there for the taking we all know you have it in you Hayden.

Off Road
07-18-2011, 06:56 AM
Still a really good session. Don't sweat a PR, save it for the meet.

StLRPh
07-18-2011, 07:26 AM
did fine, no reason to hit PRs in the gym this close to a meet...save them for the platform

Coke
07-18-2011, 09:39 AM
Props for stepping to some squats in any way shape or form.

HJP
07-19-2011, 03:38 AM
Kiff, OR, Matt & Coke - Appreciate the support team. Too true that PR's are for the platform!! That's where they shall come. Can't wait.

Right today's sesh... Short sharp an hitting where needed...
ME Upper
Bench Press - 1st Time of 3RM Board Press - using plates.
Bar * 5
60kg (132lbs) * 6, * 6
100kg (220lbs) * 5, * 5 (to 1 plate, ~ 4cm off chest)
110kg (242lbs) * 3, * 3 (to 2 plates, ~8cm off chest)
115kg (253lbs) * 3 (2plates, added wrist wraps)
120kg (264lbs) * 3 (2plates & ww)
Using 10kg weight plates till I make up some boards to use...

Dips - loving dips at the moment!
+ 50kg (110lbs) * 5, * 3
+ 40kg (88lbs) * 6, * 6

Seated Row
72kg (158lbs) * 12, * 10, * 8, * 8

Happy enough with the session. Can't complain! Looking to hit upper again on Thursday to get a day off before testing on Saturday!

Mark!
07-19-2011, 05:11 AM
Solid work lil bro. Like others said, PR's are for the platform man, way to tear it up.