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Thread: Kiwi Powerlifter... Training to get Competitive

  1. #376
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by GazzyG View Post
    Epic stuff, HJ. Epic. You should be absolutely chuffed with yourself!!
    Thanks Gazzy
    Quote Originally Posted by Mark! View Post
    Awesome meet man, good work bro.

    Wanted to also say thanks for stopping by and offering me support lately, it really means a lot having a group of guys offering support and encouragement. Thanks bro.
    That's no problem at all mate. Really feel for you an wanna let you know we are 100% behind you bud. Thoughts an prayers will be continuing to go out for u man.
    Quote Originally Posted by Brian Hopper View Post
    I'd say go with Jim Wendlers new 3/5/1 template..........that's what I would do
    That's not a bad suggestion at all... Will add that to my thoughts an likely make a decision in the next few days...
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  2. #377
    Moderator Off Road's Avatar
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    I am also finding that my upper and lower like different protocols. The Juggs was killing my upper body but my lower body was loving it. But I don't compete, so I have a lot more flexibility in what can experiment with at any given time. I'm sure you'll figure out what works best, you're a smart guy.
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  3. #378
    JERSEY IRON Brian C's Avatar
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    Im with B Hop that 351 would be good for you. It fits what you say feels right for your lower work(percentages and rep work). If your on an offseason cycle now with no meets lined up in the near future, this sholud really benfit you.
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  4. #379
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Right first training back at it today, just a random one with nothing maximal in terms of weight...

    10/9/11

    Squat - all with no belt or wraps.
    Bar * 12 - 2 sets
    60kg (132lbs) * 10
    80kg (176lbs) * 8
    120kg (264lbs) * 10
    140kg (308lbs) * 10
    150kg (330lbs) * 10

    Front Squats
    60kg (132lbs) * 10, * 10, * 12

    Planks
    BW * 1min
    +10kg (22lbs) * 1min
    + 20kg (44lbs) * 30s - 5 sets
    + 30kg (66lbs) * 30s - 3 sets
    + 40kg (88lbs) * 30s - 2 sets
    + 40kg (88lbs) * 30s then another 30s with no weight - 2 sets

    Pull Ups - total 100 done throughout session, as follows...
    * 10 - 6 sets
    * 5 - 4 sets
    * 4, * 3, * 4, * 3, * 4, * 2

    Good random fun session. Haven't done decent reps like that in Squats for a while... Rather tough!! Core strength is going to become a key focus now.

    Quote Originally Posted by Off Road View Post
    I am also finding that my upper and lower like different protocols. The Juggs was killing my upper body but my lower body was loving it. But I don't compete, so I have a lot more flexibility in what can experiment with at any given time. I'm sure you'll figure out what works best, you're a smart guy.
    Haha cheers OR, gotta love choosing routines... Always fun! Think I've made a decision though. May mean my journal name is off though lol ah well!! Can we change these?
    Quote Originally Posted by Brian C View Post
    Im with B Hop that 351 would be good for you. It fits what you say feels right for your lower work(percentages and rep work). If your on an offseason cycle now with no meets lined up in the near future, this sholud really benfit you.
    Next meet is in about 15 an a half weeks so plenty of time... Think I will go to the classic 531 for deads and Squats. I want the higher reps an less singles so that the CNS stays fresh. Just do singles after week three each cycle. Still considering something different for bench... Hmmm...

    How do you use equipment in 531 also... Just put them on over certain percentages or just nearer to comps?
    Best Raw Lifts
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  5. #380
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Na decided, no point mixing two routines, meant to be done in whole. 531 it is!!! Then likely switch to 351 after a couple of cycles to up intensity closer to the meet an hit more volume further from the meet!

    Time to set some weights for the cycle.

    Other major objectives with training:
    -Plenty of heavy ab work.
    - Bit more volume, especially upper body exercises.
    - More lower back work.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  6. #381
    Senior Member tom183's Avatar
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    Weighted planks. Nice. You have a training partner to put the weight on for you or do you have to do it yourself?

  7. #382
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Partner puts it on my back! Yeah they are good ay, hit everywhere!!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  8. #383
    Moderator Off Road's Avatar
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    Nice squattng volume there. If you ever want to change the name of your journal, just send me a PM and I can do it for you.
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  9. #384
    WBB Team Captain Coke's Avatar
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    Way to be handling the business bro.

  10. #385
    Garage Lifter
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    great looking session Hayden
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  11. #386
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by Off Road View Post
    Nice squattng volume there. If you ever want to change the name of your journal, just send me a PM and I can do it for you.
    Awesome will do!
    Quote Originally Posted by CoCoa View Post
    Way to be handling the business bro.
    Thanks Coke!!
    Quote Originally Posted by StLRPh View Post
    great looking session Hayden
    Cheers Matt!!

    So have been reading the 531 for powerlifting (351) and it looks good. Switching the mil press for 3 board as suggested in the manual would be very helpful for the shirted benching. Will start the new routine shortly. Will in fact be 351, thanks a lot Brian for the advice! 531 worked in the past an I am sure this will work well too. Shall be good. Will keep reading up too...
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  12. #387
    Skinny Feet Kiff's Avatar
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    GL on the new routine
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  13. #388
    Moderator Brian Hopper's Avatar
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    Good luck with it, I'm sure you'll do fine.
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  14. #389
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Cheers Kiff an Brian!! Started today...

    Beginning of my 351 routine... Adapted for the lifter competing in a shirt so a 3 board press instead of military press.

    Cycle One - Week One (3's)

    3 Board Press - all raw. No wraps or shirt.
    Bar * lots (to chest)
    60kg (132lbs) * 5 (to chest)
    60kg (132lbs) * 5 (all to the 3board now)
    90kg (198lbs) * 3
    Work Sets
    95kg (209lbs) * 3
    107.5kg (236lbs) * 3
    122.5kg (269lbs) * 6
    130kg (286lbs) * 1 - felt comfortable an easy.

    Superset:
    DB Flyes to Incline DB Press to Press Ups - 3 sets

    Chest Press Machine - 2 sets of dropsets followed by a few sets of BW dips after each dropset.

    Superset:
    Standing Cable Row to Reverse Press Ups - 3 sets

    Superset:
    Narrow Grip Lat Pulldown to Tricep Pushdowns - 3 sets

    Seated Cable Row - a single dropset

    Finished with three sets of Hammer Curls as haven't hit biceps for a long while...

    Random session targeting chest, back an arms, did with my co-workers during work hours (good perk of the job). Surprisingly didn't take much more than an hour. Kept a good pace up an minimal rests. Good conditioning lol. No weights on supersets etc as do it all without my notebook an be too many weights etc to write!!

    3 board press felt good. Pretty comfortably but taking it slowly to get used to the movement.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  15. #390
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by HJP View Post
    Na decided, no point mixing two routines, meant to be done in whole. 531 it is!!! Then likely switch to 351 after a couple of cycles to up intensity closer to the meet an hit more volume further from the meet!

    Time to set some weights for the cycle.

    Other major objectives with training:
    -Plenty of heavy ab work.
    - Bit more volume, especially upper body exercises.
    - More lower back work.
    Fantastic!!

    That is all.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  16. #391
    Moderator Off Road's Avatar
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    Will you not be doing any pressing?
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  17. #392
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by NickAus View Post
    Fantastic!!

    That is all.
    Thanks mate!
    Quote Originally Posted by Off Road View Post
    Will you not be doing any pressing?
    I will do sets of military pressing an shoulder work on either of the two benching days. Probably usually on three board but may also be on regular bench day.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  18. #393
    Senior Member tom183's Avatar
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    Nice session HJP. Looking forward to seeing how the new template works for you.

  19. #394
    Moderator Brian Hopper's Avatar
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    Off to a good start, nice work!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  20. #395
    WBB Team Captain Coke's Avatar
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    Should be another solid round for you this next phase man.

  21. #396
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Tom, Brian an Coke, appreciate the support as always.

    Slowly working back into it. Deadlift tomorrow. With the deads I think I will just hit prescribed reps for first couple of weeks, i.e no heavy singles this 3's week an then obviously 5's the week after so as to let the CNS get a bit more of a break after the efforts at nats.

    Squat suits to arrive this week... Very excite!!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  22. #397
    Moderator Off Road's Avatar
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    New stuff is very exciting...like waiting for Christmas.
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  23. #398
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    Nice work in here Hayden. So are you planning on moving to gear after your comp?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  24. #399
    JERSEY IRON Brian C's Avatar
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    Great start Hayden. Should see some good results.
    JERSEY IRON POWERLIFTING
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  25. #400
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by Off Road View Post
    New stuff is very exciting...like waiting for Christmas.
    It sure is lol
    Quote Originally Posted by StLRPh View Post
    Nice work in here Hayden. So are you planning on moving to gear after your comp?
    For my comp in Nov yup I will use suit an shirt. Then will just target specific events next year. We may have some raw comps in NZ next year which I may compete in. Just depends what event I'm training for as to how I train!
    Quote Originally Posted by Brian C View Post
    Great start Hayden. Should see some good results.
    Cheers Brian, I'm hoping so!!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

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