Kiwi Powerlifter... Training to get Competitive

[HJP]

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/sho...e-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.

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]

Best of luck and solid numbers!!

I grew up in Auckland (Onehunga boy).

[Kiff]

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...

[HJP]

@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]

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]

Good luck HP.

[StLRPh]

good luck Hayden, watching with interest (that's for you Nick)

[Brian Hopper]

(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]

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]

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]

Ewwwww league

Maroons all the way man!!

NZ World Champions!

I think I liked your old journal better.

[Coke]

Once you see yourself moving into a new realm, there's no looking back at that point - good luck!!

[HJP]

@Tom183 - The ewww league comment wasn't me though lol but I will happily claim the rest!

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

[HJP]

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]

Looks like you've got it all planned out. Best of luck.

Where are you going for your Aussie holiday?

[NickAus]

Looking good!

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

You and Kiff talking league was just gay!!

[HJP]

@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]

Great plan!!!!

[tom183]

@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]

Cheers Brian!!

Sweet, hence why your a NSW fan Tom!

[HJP]

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...

[Off Road]

Damn fine squatting.

[HJP]

Thanks OR was a good feeling!

[tom183]

Strong squatting!!

Sweet, hence why your a NSW fan Tom!

Yeh mate. Never lived outside of NSW.

[NickAus]

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.