Kiwi Powerlifter... Training to get Competitive

[GazzyG]

Big dipping again there mate!

[Brian Hopper]

Strong dips bro!!!

[Coke]

Liked the benching, dips, rows, & supersets - liked it all, including the journey home, lol.

[HJP]

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]

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]

Nice speed upper!!

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

For deadlift suits down the track go with metal.

[HJP]

Any specific suits would be good for someone never used one but willing to work to use it well?

[Off Road]

Titan gear would likely be my preference as already got there titanium wrist and knee wraps.

Have to match?

[StLRPh]

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]

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]

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]

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]

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]

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]

Numbers are flying up...it's great.

[HJP]

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!?



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

[Coke]

Clearly in the zone dude, good job.

[tom183]

Nice deadlifting PR. Good luck next time with 5 pps.

[Brian Hopper]

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]

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]

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]

great work on the pulls, the new programming is definitely agreeing with you

[Mark!]

Great pulls bro.

[HJP]

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]

sweet. Lota good stuff in there.