ME Lower Body
Went to a hardcore powerlifting gym today to use the monolift.
SKWAT!!-Haven't squatted heavy in 3 weeks
445x1-Buried it, the spotters were all I'm not used to spotting that low haha.
First time ever pulling sumo
405xfail-Got it moving probably could have got this if I didnt Max effort squat before hand.
Really happy with squats today considering it was my first time with a mono and the 3 week hiatus. Really surprised myself with sumo today. Wish I would have tried this earlier because I'm definitely a sumo puller. Felt so much more natural and felt 10x better on my lower back. Conventional dead just tear my lower back up. I was even considering if powerlifting is for me cause my lower back just couldn't take it even with deadlifting once every other week. But sumo felt great!!
Solid job with those squats, very nice work! I completely agree on the sumos, I much easier on the back. the irony for me is that the exercise that helps my sumo pull the most is a conventional pull. Looking ripped too man, good stuff!
Awesome lifting, really have been elevating your whole game lately.
ME Upper Body
BB bench press
All pause press and rack command from here
270x1-PR-Not completely smooth but went up good. will be good for 275-280 at the meet.
Incline BB Bench Press-Haven't done these in about half a year!
Pullups-Assisted by green band
Huge PRs on bench, nice work! I like the use of the pause and rack commands, smart training.
Sorry for the lack of update everyone, I've just been deloading. Weighed in at 177.2 at the weigh ins today. Tomorrow I compete!!
Didn't do quite as well as I hoped at the meet. Bench and Dead were just completely off squat was good although I undershot myself.
I made a lot of newb mistakes. Counting the meet it was my 3rd week in a row squatting heavy and dead lifting heavy. I was confused on how pl meets run and warmed up too early. I de-loaded wrong for the bench(not my fault more a learning experience for my body type). I was also told I warmed up too heavy, I did a 245 single as my last warm up for bench. I also don't have a real belt I have a mickey mouse one from walmart. I trained exclusively with knee wraps and didn't know knee wraps weren't aloud in the raw division.
Bench 260-failed 270
Squat 430-should have gone for 435
Overall not terrible put my gym PR on dead is 440. My touch 'n go bench is 295. Last heavy day I pause repped 270 easy but I failed it twice in the comp. The first time I failed it was really close.
I took the day as a good experience and learning day. I'm 20 years old I've been training for powerlifting for about 6 month's so all things considered I'm not dissapointed just more motivatede!
Here are some pics I'll get vids up soon too.
good stuff here man. Those are great numbers for anyones first meet. Its definitely a learning exercise that will only make you stronger at the next meet.
Glad to see you get out there and compete Thomas, looking great!!
Thanks for the support guys! I took a look at the AAPF national raw record in the 181 open class its 473lbs. I know I can beat that by early next year! I'm cutting right now but next bulk cycle 475.2 or bust!!
So happy to finish deloading thank god!
115+orange double looped bandsx8x3
DB Row-I suck ass at these. But hey that's why I'm doing them, right?
JM Presses-I've never done these took it light to learn the movement
Assited band pullups
ME Lower Body
So I'm really going to add a lot more variety to more workouts. Start doing different exercises especially ones I'm weak at. Time to diversify! "If you do what you always did then you get what you always got"-Ronnie Coleman
405x1-Sumo PR! Went up good too dunno why I failed it the first time. Still 35lbs below me conv though...
High foot leg press-First time ever doing these
SLDL-Been over a year for these
Decline crunches-First time for these as well
Way to start doing more varied training to cover all bases...nice sumos and all man.
Thanks coke, that's a big part of my attack plan for cutting weight and maintaining and gaining strength.
No workout today :( Been feeling like **** and throwing up... Hopefully I'll be better tomorrow.
Did you compete APF or AAPF?
AAPF Junior. Next time I'll be competing in the AAPF open class to go in a more competitive division.
Weight: 175-****ing Skinny but hey girls like it haha
ME Lower body
High knee raises
425x1-Sumo PR. Only 15lbs off from my Conv PR and I'm lean as **** I'll pass it up any week now.
New PRs with your deads and front squats is excellent bro.
Thanks coke, next time I'll go for 315x1 on the front squat! Something I've always wanted to do. And I plan on hitting a 500lb dead this year.
ME Upper Body
BENCH-With Mini Bands
Incline Bench Press
205x2-Wow was not expecting that shoulders are spent!
Rear delt raise
I haven't been updating cause workouts have not been very exciting. I haven't been powerlifting while cutting ish was just too hard to recover from. I've bumped my cals to 3000 now and carb cycling. My body feels much better on 3000 cals and I'm back to training westside! Thank god bodybuilding is just too boring lol. Strength is down but body composition wise I'm pretty lean Skinny as hell at 173lbs.
ME Lower Body
Reverse blue bands from here on out. Set the bands low today so no tension was helping me at lock out. Grip strength felt great no problems holding the weight.
515 deads vid is excellent...showing great muscularity in your most recent shots, superior quads & abs.
Thanks coke! Lean & Mean!!!