Kiwi Powerlifter... Training to get Competitive

[HJP]

Haha Cheers Kiff!!

[HJP]

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]

Loving the new journal.

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

[HJP]

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]

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]

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]

Nice. How do you plan to increase the volume on the bench sessions?

[HJP]

Add DB Bench, more tris work an potentially do BBB style straight after Bench movement on DE bench day...

[StLRPh]

very nice benching Hayden

[Off Road]

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-]

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]

Nice pressing and dips.

[Brian Hopper]

Good job buddy!!!

[Kiff]

I have added some db bench on my upper days! ME that is, really hits the spot! Good effort!

[HJP]

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]

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]

Nice lower body session.

[StLRPh]

those are some heavy DE squats!

[Brian Hopper]

Nice speed work!!!

[Coke]

Good stuff there bro, digging both efforts.

[Kiff]

Solid session! How do you find pullthroughs?

[Off Road]

Good stuff HP. Nice stiffies and pull-throughs.

[GazzyG]

Heavy weights for a DE day! Like it.

[HJP]

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]

Nice work! Keep forgetting that your done with Wednesday already don't tell me what happens!