Kiwi Powerlifter... Training to get Competitive

[Barbaccio]

In your deadlift video, watch your mid-back. It rounds before anything else moves. Instead of PULLING the weight up, it looks to me like you're squatting it up. You push with your quads and it puts you out of position hence your back rounds. Instead, if you'd PULL with your hams and PUSH with your GLUTES it'd enable you to keep your back rounded better and put you in better position.

[Brian C]

^^^Geez this guy Barbaccio sure knows his stuff. He must be pretty strong

[Brian C]

Looking at the squat vids, I see what Tone is saying. From what I can see coming out of the hole, your not pushing out on your knees enough. Pushing out hard will activate the hams and glutes instead of the quads. When you dont do this, your just pushing straight up relying on the quads to get you out of the hole, then the glutes kick in, basically what your doing. Just remember to push the ass back hard and press the knees out onthe descent, the press out hard on them when you reverse it. Is that what im seeing Tone?

[HJP]

In your deadlift video, watch your mid-back. It rounds before anything else moves. Instead of PULLING the weight up, it looks to me like you're squatting it up. You push with your quads and it puts you out of position hence your back rounds. Instead, if you'd PULL with your hams and PUSH with your GLUTES it'd enable you to keep your back rounded better and put you in better position.

Looking at the squat vids, I see what Tone is saying. From what I can see coming out of the hole, your not pushing out on your knees enough. Pushing out hard will activate the hams and glutes instead of the quads. When you dont do this, your just pushing straight up relying on the quads to get you out of the hole, then the glutes kick in, basically what your doing. Just remember to push the ass back hard and press the knees out onthe descent, the press out hard on them when you reverse it. Is that what im seeing Tone?

This is why I love this site! Really appreciate the advice guys. Will take note of it an apply it to my next sessions!

[HJP]

First off team if any of you are facebook people I have made an athlete page (trying to drum up some interest so I can have more appeal to any potential sponsors) the page is here!(<- Thats a hyperlink). Really would appreciate it if you like it, and maybe share it if your keen haha. Cheers

Right so here was todays mission... Only read the above advice now so will try apply it for monday!

Friday 13th April

5by5 Advanced W3D3

Squats
60kg (132lbs) * 5
100kg (220lbs) * 2 - 2 sets
140kg (308lbs) * 2
Work Sets
155kg (341lbs) * 5 - B from here
165kg (363lbs) * 5 - WW from here
177.5kg (391lbs) * 5
190kg (418lbs) * 5
202.5kg (446lbs) * 5

Bench Press
Bar * 5
60kg (132lbs) * 3 - 2 sets
80kg (176lbs) * 2
100kg (220lbs) * 1 - WW from here
Work Sets
110kg (242lbs) * 5 - 4 sets - UGLY fourth set so...
100kg (220lbs) * 5

Pendlay Rows
60kg (132lbs) * 3
Work Sets
92.5kg (203lbs) * 5 - 5 sets

Notes / Thoughts:
-Squats: knew today would be tough. Came well prepared. Had my ammonia an was mentally ready. The back was again sore from Wednesday session but put that to the back of my mind. Used my ammonia before 4th an 5th sets. Definitely helped. The depth was OK. Just need to focus on sinking the first 2 reps, seem to stay high on these an in competition only 1 rep counts.

- Bench: I had lowered my max after Monday's session. Lucky I did. Today was real tough. Reps got real ugly on the fourth set. Butt lifting, arms uneven etc. just played it by ear an lowered the fifth sets weight. Tough after squats but that's the nature of the game. Will keep fighting.

- Rows: no complaints. Weight felt like a good effort today.

- Sorry for the long winded explanation. Happy but not stoked. Week four will be interesting. Smash it an then get into 3 * 3!*

Here's the squat vid..

Video

[Coke]

Great drive and determination to see it through!

[Brian Hopper]

Nice work Hayden!!! How long is this program? Do you test your 1RM after?

[Brian C]

VERY strong squatting again Hayden, great work!
Ill check your FB page out too!

[HJP]

Great drive and determination to see it through!

Thanks Coke!

Nice work Hayden!!! How long is this program? Do you test your 1RM after?

I have attached the program so you can have a look. It is nine weeks and will finish about 2 weeks before the meet so I will do a week of (likely) testing some doubles/openers then hit the meet (North Islands Champs) on June 9!

VERY strong squatting again Hayden, great work!
Ill check your FB page out too!

Thanks Brian, will think about implementing those tips in today's session too! Bring it on!

[K Y L E]

x2 insane squats man

[thecityalive]

I need to get on your level with my upper body. We are nearly the same weight. Uuugh. So inspiring. Keep at it Hayden! The slingshot is wonderful...Haven't used it outside of pushups yet, but I will give you my full review after this week.

[HJP]

Cheers Kyle an thecityalive, appreciate the encouraging words!!

Monday 16th April

5by5 Advanced W4D1

Squats
60kg (132lbs) * 5 - 2 sets
100kg (220lbs) * 2 - 2 sets
140kg (308lbs) * 1
160kg (352lbs) * 1 - B from here
180kg (396lbs) * 1 - WW from here
Work Sets
200kg (440lbs) * 5 - 5 sets. Ammonia last set.

Bench Press
60kg (132lbs) * 3
Work Sets
90kg (198lbs) * 5 - WW from here
97.5kg (214lbs) * 5
105kg (231lbs) * 5
112.5kg (247lbs) * 5
120kg (264lbs) * 3 (+1 spotted)

Pendlay Rows
Work Sets
80kg (176lbs) * 5
85kg (188lbs) * 5
92.5kg (203lbs) * 5
97.5kg (214lbs) * 5
105kg (231lbs) * 5

Notes / Thoughts:
-Squats: Had some confidence from Friday which helped a lot. 197.5kg was on the cards but thought I really want 200kg's. So used that instead. First two sets were tough. Third set was the best by far - strange to say it but it felt easy. Tried focussing on forcing knees out/activating glutes. It helped but as I got tired the form broke a bit. Last two sets were ok, not bad but was tired an ground them out. Depth felt pretty decent on the majority of reps too. Think I am getting better at feeling it. Friday has 212.5kg * 5 on the cards. Bring it on I say!!!!

- Bench: Complete an utter battle. Was short in time as had to get away (an squats took ages) so had to rush a bit which didn't help. 112.5kg felt nice an easy but 120kg smashed me. I also think the mental barrier of 120 still plays on me but it will come. I think 3's will be at better for improving my benching!

- Rows: Got through it fast. 105 was pretty tough.

- Only two more 5's session left! Yahoo!!!

Here's the squat vid..

Video

[Coke]

At an outstanding level Hayden!

[Brian C]

Nice job buddy! Cant see the vid until I get home, but some great lifting in this cycle!

[LuNa]

Damn good work mate, keep it going.

Thanks for attaching the spreadsheet.

[HJP]

Cheers Coke, Brian an Luna! Today was a fair bit tougher, body wasn't in it, probably due to being smashed from Monday haha

Today was not my day.......

Wednesday 18th April

W4D2 5 by 5 Advanced

Squats
60kg (132lbs) * 3 - sat at bottom for a while to stretch out
100kg (220lbs) * 3 - 2 sets
140kg (308lbs) * 2
Work Sets
167.5kg (369lbs) * 5 - 5 sets - WW + B

Military Press
40kg (88lbs) * 3
50kg (110lbs) * 3
Work Sets
57.5kg (126lbs) * 5 - 5 sets - WW all sets but first

Deadlifts
60kg (132lbs) * 3
100kg (220lbs) * 2
140kg (308lbs) * 2 - 2 sets
180kg (396lbs) * 1
200kg (440lbs) * 1 - B from here
Work Sets
222.5kg (490lbs) * 4, * 2, * 3 - arrgh

Notes / Thoughts:
- Just wasn't on form today, body felt fatigued before I started. Knew it'd be a hard day...

- Squats: Nice an deep. Had to use the wrong squat rack which means unracking from an annoying height - frustrating but all good as it wasn't a heavy day.

- Military Press: Got through it, a little leg drive here an there but nothing much. Happy enough with it.

- Deadlifts: Warm ups felt good until the 200, still came up fast but not like I wanted... First work set was tough. They looked fairly fast on the camera but form felt bad and felt weak as so left it at 4 reps. Second set, don't know what happened. First rep all good, second not bad then the third it came up but must have been out of position, wouldn't keep moving. This annoyed me. Rested up an just attacked the third set for three. Made me a little happier. Only 9 reps total but wasn't going to keep going, form was off

NO MORE FIVES ON DEADS and no more squats before deads - There is still a positive on a bad day haha

Fives have never been my friend on Deadlifts. 3's should be a heap better!!

Heres the vid...

Video

[tom183]

We all have those days man. Still some impressive weight moved if you ask me.

[NickAus]

Damn your working hard!!!!!

[Brian Hopper]

It happens, not everyday is going to go the way you want. You still got some solid work done.

[Coke]

Good job nonetheless, steadily packing on mass.

[LuNa]

Good effort HJP, got some good work in.

[HJP]

We all have those days man. Still some impressive weight moved if you ask me.

Cheers Tom, yeah man just got to try push it! "deload" week next week (more like reduced volume at same intensity) but it will be enjoyed haha

Damn your working hard!!!!!

Thanks Nick, trying to keep things moving!

It happens, not everyday is going to go the way you want. You still got some solid work done.

Exactly! Part of the game!

Good job nonetheless, steadily packing on mass.

Yeah sitting at about 91kg (200lbs) now so its good!

Good effort HJP, got some good work in.

Thanks Luna!! Yeah the body felt it for sure haha\

As a recovery the following day I got the mega Rump at Steak out last night, got a few extra wads of butter later on, two wasnt enough...


Then it was gone...


Yum!! Big squats to come today...

[Brian Hopper]

Damn, that looks good.

[HJP]

Quick bit of an update...

Friday 20th April

5by5 Advanced W4D3

Squats
60kg (132lbs) * 5 - 2 sets
100kg (220lbs) * 2
140kg (308lbs) * 3
Work Sets
160kg (352lbs) * 5 - B from here
175kg (385lbs) * 5 - WW from here
185kg (407lbs) * 5
200kg (440lbs) * 5
212.5kg (468lbs) * 3 (+1 spotted)

Pendlay Rows
60kg (132lbs) * 3
Work Sets
97.5kg (214lbs) * 5 - 5 sets


Notes / Thoughts:
-Squats: Knew they would be a good challenge. Stoked to get the 5 at 200kg with the sore back from Wednesday. Then managed 3 at 212.5kg, tried for the next but it was slow an got some help with it.

- Rows: Pretty good. 97.5kg was feeling good. Definitely getting stronger here.

- Skipped bench, did it Saturday...

Saturday 21st April

5by5 Advanced W4D3 con't

Bench
Bar * 8
60kg (132lbs) * 5 - 2 sets
80kg (176lbs) * 3
100kg (220lbs) * 1
110kg (242lbs) * 1
115kg (253lbs) * 1 - bench moved... Sorted this then...
Work Sets
115kg (253lbs) * 5, * 5, * 5, * 4
110kg (242lbs) * 5

Notes/Thoughts:
- Bench: Shot in to get this done. Missed doing the final set but just lowered the weight slightly to get the work in. Happy enough.

Down to 3 * 3's next week! Same weights as this past week so should feel nice an smooth. Bit of a deload week, looking forward to it.

[Brian C]

Way to hammer it Hayden.