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Thread: Every day is a gym day...

  1. #1
    Gymaholic Workhorse's Avatar
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    Every day is a gym day...

    Moved from strongman to raw powerlifting. It is taking some big changes as in strongman I was focused on OHP, and mostly side handle deadlifting and not much squatting.....now I'm BB deadlifting and bench pressing and actually squatting. ha

    It has definitely taken some getting used to but I'm enjoying it. Weighing in about 225 so I fit into the 105kg class in the IPF (which is what I'll be lifting in because no other federation holds meets around here).

    Best finish was 6th in Western Canada in strongman...twice. Have dropped some body weight since then and my body feels better but have lost a bit of strength as well. Comes with the territory I guess.

    Was planning on competing last weekend but a blizzard cruised through the province and I didn't brave the crappy roads. Next comp appears to be on Dec.29th...about 5 weeks of training left....just looking not to embarrass myself really....lol.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  2. #2
    Gymaholic Workhorse's Avatar
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    Monday November 19th, 2012

    Not a bad day it felt like. Focusing on my pressing as my bench sucks. Would like to be pressing 365 or more...it'll be a while until that happens but that is my goal.

    FLAT BB BENCH:
    45x12
    135x8
    225x3
    275x6
    290x5
    290x5
    305x4
    305x4

    DIPS:
    BWx10
    +90x5
    +135x6
    BWx23

    DB TATE PRESS:
    30x10
    50x8
    50x7

    Ab work
    Stuff
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  3. #3
    Gymaholic Workhorse's Avatar
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    Tuesday November 20th, 2012

    Good squat day....gym was quiet at lunch although there were a few guys that made me shake my head too...lol.

    SQUATS:
    45x10
    45x10
    135x8
    225x5
    315x3
    365x3
    385x3
    410x9

    RDL's:
    45x12
    95x8
    135x8
    185x15
    185x10

    SEATED DB CURLS:
    20x10
    40x12
    40x12

    STANDING CALF RAISES:
    400x10 (DC Style)
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  4. #4
    WBB Team Captain Coke's Avatar
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    Good to see the update, still looking strong man.

  5. #5
    Gymaholic Workhorse's Avatar
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    Thanks man.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  6. #6
    Crikey, its a 30 foot ape! Kong's Avatar
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    Strong stuff mate, i'll be sure to keep looking in here!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  7. #7
    Gymaholic Workhorse's Avatar
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    Thanks Kong.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  8. #8
    Gymaholic Workhorse's Avatar
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    Thursday November 22nd, 2012

    Tired today...and my right shoulder has been bugging me. I think my right trap is tight and overall I am tight and need to stretch things out...maybe that will help a bit...

    BB BENCH:
    45x15
    45x15
    135x8
    225x3
    275x2
    305x3
    305x3
    325x1 (legit paused single with no spot)

    ROPE PUSHDOWNS:
    105x20
    105x20
    105x14

    DB LATERAL RAISES:
    40x5 dropset to
    35x6 dropset to
    30x6 dropset to
    25x6 dropset to
    20x7 dropset to
    15x10 dropset to
    10x12

    Abs:
    Stuff
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  9. #9
    Gymaholic Workhorse's Avatar
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    Friday November 23rd, 2012

    Starting to get cold outside today... -25c with the windchill. Took me a bit to warmup and get moving but things felt good. Lower back is tight now...good workout.

    DEADS:
    45x15
    45x15
    135x8
    225x5
    315x3
    405x1
    435x3
    465x3
    495x8

    KROC ROWS:
    80x8
    120x16

    LYING HAM CURLS:
    90x8
    120x11
    120x9

    ABS:
    Stuff

    BODYWEIGHT:
    225.4lbs
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  10. #10
    Crikey, its a 30 foot ape! Kong's Avatar
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    495x8...some impressive pullin going on!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  11. #11
    WBB Team Captain Coke's Avatar
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    Looking solid all around bro.

  12. #12
    Gymaholic Workhorse's Avatar
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    Thanks guys. Lots of massage on the lower back this weekend...feeling ok though.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  13. #13
    Gymaholic Workhorse's Avatar
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    Monday November 26th, 2012

    Good pressing day...did body weight accessory work and it felt pretty nice to try. Totally not normal...but there were two pieces of "scenery" in the gym today (in a gym that NEVER has scenery). And to top it off, the "scenery" were doing hang power cleans and squats. Impressive.

    BB BENCH:
    45x12
    135x8
    225x3
    225x3
    280x6
    295x5
    295x5
    315x3 (all three reps were paused at the chest)

    DIPS:
    BWx15
    BWx15
    BWx15

    CHINUPS:
    BWx9
    BWx6
    BWx5

    ROPE PRESSDOWNS:
    90x10
    120x16
    120x14
    120x12
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  14. #14
    WBB Team Captain Coke's Avatar
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    Fine day in the gym, scenery is always good when lucky enough to have it, lol.

  15. #15
    Gymaholic Workhorse's Avatar
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    Quote Originally Posted by Coke View Post
    Fine day in the gym, scenery is always good when lucky enough to have it, lol.
    Absolutely...and it was like "figure competitor" scenery....score. lol
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  16. #16
    Gymaholic Workhorse's Avatar
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    Missed the gym on Tuesday due to some work conflicts....grr. Hit the gym yesterday for a pressing day and will hopefully hit some squats and deadlifts today at lunch.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  17. #17
    Gymaholic Workhorse's Avatar
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    Thursday November 29th, 2012

    Good pressing day....felt pretty good and feel like my bench is slowly slowly inching its way up. Have to keep on it!! After this week I have 3 more weeks of prep time before I have a week off and then compete in my first ever powelifting meet.

    BENCH:
    45x12
    135x8
    225x5
    275x2
    315x3
    315x3
    330x2
    330x2
    370xNegative

    SEATED BB MILITARY PRESS:
    45x15
    95x8
    135x5
    *shoulder sore and had to abandon this movement - I have a torn labrum in my right shoulder - and this aggravated it a lot!

    DB FRONT RAISES:
    20x12
    35x10
    40x8

    BENT OVER REVERSE DB FLY:
    10x10
    20x12
    30x6

    DB TATE PRESS:
    25x12
    50x10
    50x8

    ABS:
    Stuff
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  18. #18
    WBB Team Captain Coke's Avatar
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    First powerlifting meet coming up, good luck with that bro.

  19. #19
    Gymaholic Workhorse's Avatar
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    Coke: Thanks...excited...nervous...all that jazz. lol
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  20. #20
    Gymaholic Workhorse's Avatar
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    Saturday December 1st, 2012

    Got a quick workout in to get my squats and deadlifts in for the week. Have a kid with croup so sleep has been hit or miss...thanks to my wife it was not bad...she got a lot less sleep than I did.

    SQUATS:
    45x10
    45x10
    135x5
    225x5
    315x3
    360x5
    385x3
    430x5

    DEADLIFTS:
    135x5
    225x5
    315x5
    405x3
    460x5
    485x3
    520x3

    *back was still a little tight...didn't push incredibly hard on the last sets...but still felt good....will do some more stretching this weekend to try to get things good to go next week and train really hard.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  21. #21
    WBB Team Captain Coke's Avatar
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    Super session with the deads and squats combo.

  22. #22
    Gymaholic Workhorse's Avatar
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    Tuesday December 4th, 2012

    Messed up weekend with kids' functions so no gym until today...grrr... lol

    BENCH:
    45x10
    135x8
    225x5
    275x1
    290x5
    290x5
    315x3
    315x3
    320x2

    BAR PUSHDOWNS:
    Green band x 10
    2 Green bands x 10
    2 Green bands x 8
    2 Green bands x 8

    FRONT PLATE RAISES:
    45#x15
    45#x15
    45#x15

    ABS:
    Stuff
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  23. #23
    WBB Team Captain Coke's Avatar
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    Looking solid overall man, nice job.

  24. #24
    Gymaholic Workhorse's Avatar
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    Thanks coke...feeling good. Just trying to stay injury free before the meet on the 29th. Man, trying to stay in my weight class is tough with all the Christmas baking around nowadays....yikes!! lol
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  25. #25
    Gymaholic Workhorse's Avatar
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    Wednesday December 5th, 2012

    Sqwatz day...felt good. Last set was a barn burner...yowza.

    SQUATS:
    45x15
    135x8
    225x5
    275x3
    315x1
    350x5
    375x5
    395x11

    LYING HAM CURLS:
    90x10
    120x11
    120x9
    120x7

    STANDING CALF RAISES:
    300x10
    400x12 (Doggcrapp style)

    ABS:
    Stuff
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

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