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Thread: Kiwi Powerlifter... Training to get Competitive

  1. #76
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Haha Cheers Kiff!!
    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

  2. #77
    Goals (kg) 272.5/165/305 HJP's Avatar
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    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!!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  3. #78
    Senior Member GazzyG's Avatar
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    Loving the new journal.

    For someone who's about the same size as me, you're crazily, ridiculously strong. Gives me hope lol.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

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  4. #79
    Goals (kg) 272.5/165/305 HJP's Avatar
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    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!!!
    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

  5. #80
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by HJP View Post
    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.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  6. #81
    Goals (kg) 272.5/165/305 HJP's Avatar
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    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!!
    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

  7. #82
    Moderator Off Road's Avatar
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    Nice. How do you plan to increase the volume on the bench sessions?
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  8. #83
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Add DB Bench, more tris work an potentially do BBB style straight after Bench movement on DE bench day...
    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

  9. #84
    Garage Lifter
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    very nice benching 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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  10. #85
    Moderator Off Road's Avatar
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    Quote Originally Posted by HJP View Post
    Add DB Bench, more tris work an potentially do BBB style straight after Bench movement on DE bench day...
    Sounds like a solid plan.
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  11. #86
    Resolute -JM-'s Avatar
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    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
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  12. #87
    Senior Member tom183's Avatar
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    Nice pressing and dips.

  13. #88
    Moderator Brian Hopper's Avatar
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    Good job buddy!!!
    My Training Log
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    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

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  14. #89
    Skinny Feet Kiff's Avatar
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    I have added some db bench on my upper days! ME that is, really hits the spot! Good effort!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  15. #90
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by Off Road View Post
    Sounds like a solid plan.
    Cheers OR
    Quote Originally Posted by JustinMcK View Post
    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
    Quote Originally Posted by tom183 View Post
    Nice pressing and dips.
    Thanks Tom! The dips are keeping me motivated and confident that things with the upper will improve!
    Quote Originally Posted by Brian Hopper View Post
    Good job buddy!!!
    Thanks Brian!
    Quote Originally Posted by Kiff View Post
    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
    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

  16. #91
    Goals (kg) 272.5/165/305 HJP's Avatar
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    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.
    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

  17. #92
    Senior Member tom183's Avatar
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    Nice lower body session.

  18. #93
    Garage Lifter
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    those are some heavy DE squats!
    "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/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  19. #94
    Moderator Brian Hopper's Avatar
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    Nice speed 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. #95
    WBB Team Captain Coke's Avatar
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    Good stuff there bro, digging both efforts.

  21. #96
    Skinny Feet Kiff's Avatar
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    Solid session! How do you find pullthroughs?
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  22. #97
    Moderator Off Road's Avatar
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    Good stuff HP. Nice stiffies and pull-throughs.
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  23. #98
    Senior Member GazzyG's Avatar
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    Heavy weights for a DE day! Like it.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  24. #99
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by tom183 View Post
    Nice lower body session.
    Cheers Tom!!
    Quote Originally Posted by StLRPh View Post
    those are some heavy DE squats!
    Haha cheers Matt!!
    Quote Originally Posted by Brian Hopper View Post
    Nice speed work!!!
    Appreciate the support Brian!
    Quote Originally Posted by CoCoa View Post
    Good stuff there bro, digging both efforts.
    Chur Coke!!
    Quote Originally Posted by Kiff View Post
    Solid session! How do you find pullthroughs?
    I'm loving then aye Kiff!! Will see on my deads how they've really been going!!
    Quote Originally Posted by Off Road View Post
    Good stuff HP. Nice stiffies and pull-throughs.
    Thanks OR!! Fast becoming some of my favorites!
    Quote Originally Posted by GazzyG View Post
    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!)
    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

  25. #100
    Skinny Feet Kiff's Avatar
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    Nice work! Keep forgetting that your done with Wednesday already don't tell me what happens!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

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