From an old journal, I'm making a new one because the old one got really clogged up and I don't even know what's what in that journal anymore. So I'm remaking my journal here.

Stats
Weight: 160LBS
BF: 14%
Height: 5"10'
Goal: Get stronger, faster, smarter. Hit the 1000LBS PL total. Not concerning physique asthetics.

Powerlifting Goals
Squat: 365LBSx1
Deadlift: 405LBSx1
Bench: 265LBSx1
Military Press: 185LBSx1
Barbell Row: 225LBSx3

Oly Lifting Goals
Power clean: 265LBSx1
Clean N Jerk: 225LBSx1
Snatch: 135LBSx1

Monday [September 10 2007]

Bench

135LBS @ 8x3 [55%]

Pull-ups

2x10 @ BW
1x5 @ BW+25LBS
1x10 @ BW [Wide-grip]

Close Grip Benches

5x5 @ 135LBS @ 155LBS * @ 155LBS @ 160LBS @ 175LBS

DB Seated Military Press

1x10 @ 20KG/hand
2x8 @ 25KG/hand *

Hanging Leg Raises

3 sets @ 10 seconds isometric hold.

*=Tough reps

---

Added on September 17, 2007, 12:22 pmWednesday
Deadlift

135LBS @ 5
225LBS @ 5
320LBS @ 3
335LBS @ 1
345LBS @ 1
365LBS @ 1 (But didn't lock out due to weak grip and the plates slid off)

Standing GM

135LBS @ 3x5

One Arm Dumbell Row

40KG @ 3x10-13 reps

Wide Grip Pull Ups

2x10

1 Arm Dumbell Sit-Ups (Done while holding a 15KG dumbell on one arm per time)

5 reps left arm
5 reps right arm

Pistols (Aka 1 leg squats)

3x3 with bodyweight.

Random handwalks and handstands

Review
*Dumbell rows were tough
*Must work on abs more often, had a tough time doing the sit-ups.
*Played tennis afterwards for 10 mins

This post has been edited by pizzaboy: Sep 17 2007, 12:22 PM

Thursday morning

GPP (General Physical Preparedness)

Circuit of:

*Frog jump to pull-up
*10 push-ups
*4 single leg squats

10 rounds. Forgot to set stopwatch. Bah!

Note:

*Circuit is when you do the 3 exercises in that particular order, when each accomplished set being ONE round.
*Freaking dumbell rows/kroc rows slaughtered my obliques and upper back and rear delt head. Sore as hell.
*The single leg squats on the right leg was tough because of the tear that Smolov caused.

---

Added on September 14, 2007, 4:42 pmFriday [Sept 14, 2007]

Bench

135LBS x 5
205LBS x 2
225LBS x 2
235LBS x 1
245LBS x 1 (PR)

Box Squat[Below parallel]

185LBS @ 8x3 @ 55% [Easy to explode, but tough to sit on the box stable and properly]

SLDL

3 x 5 @ 225LBS

Leg Press

4x10 @ Weights u don't even care about

Glute Ham Raise

U gotta be fcuking kidding me on this shit......it's not even human level of difficulty......

This post has been edited by pizzaboy: Sep 17 2007, 12:24 PM

Sunday [16 Sept 2007]

Bodyweight Workout

Circuit [4 Sets]
10 push-ups
10 pull-ups

Elevated Supported Handstand Push-ups

3x10

Comments

*Feeling a lil lazy today, so didn't bother doing any skipping
*Tomorrow would be Squat ME day, but I've still got a torn muscle. Not sure if I can attempt, will try anyway. Hopefully I'll hit a 335LBS for at least a double or a triple. That would be all I want.
*As of 16 Sept, max lifts are at:

Deadlift: 355LBS x 2
Squat: 335LBS x 1
Bench: 235LBS x 3

Military Press: 155LBS x 2
Clean N Jerk: 205LBS
Snatch: 115LBS i CANNOT snatch for the love of mother theresa and all things evil.

I'm still miles away from breaking 1000LBS total and I feel like crap.

nice. this is a more organized journal than ur previous one. u r somewhat 100lbs away from 1k right? good luck mate

Thanks jonesy....i'll try hitting it ASAP. By Nov.

Cuz in Dec, the girlfriend comes back, so I think I might drop to 70KG's so we don't look so weird walkin together. She's 40KGS and i'm not even kidding. Might experience a lil strength drop durin that period, so gotta hit 1000 before fricken Dec.

40kgs?

catchy title, kirk...
how u doing?

dam... i walked into the locker room and saw the best PLer in my gym sticking a needle up his abs

@ 163CM's and she's the most beautiful thing alive.

C'mon, PL'er and steroids, no surprise~! I'm goin with steroids too anyway when I'm older. About 40....yeah..or 50? OR whenever I feel my strength has deteriorated.

Awful....I was down with food poisoning today. Weighed at 163LBS in d' morning and dropped to 159LBS afterwards. Yuck....been feeling extremely tired and lethargic and all that these few weeks. I will just take this as a break week, and train back next week. Exams are up due next week too, so I won't be after any PR's I suppose. Also durin the 3 week break that MMU always has around October, I'll be workin I think, so i guess the PR's won't fall during that period either.

I be chasing up on speed with DE work and some single-limb work as well. Hopefully, I'll smash the PR's early.

---

Added on September 17, 2007, 10:41 pmOH WAIT
I CAN DO KROC ROWS WITH MY GF!! FOR 15 REPS
ahahaha....okay, random

This post has been edited by pizzaboy: Sep 17 2007, 10:41 PM

i demand a pic of pizza gf lol

edited under pizza's request

This post has been edited by jones007: Sep 18 2007, 11:52 PM

erh....dude
can u like, erh not type my full name up there man....
plis...?
and yeah, ija noes what she looks like.

dont look at me, i'm very bad with faces. you guys can pass in front of me and i'll go 'oh hai'......then i'll take 5 minutes to recall...

Pics or GTFO

u do notice this is my thread right?
and there's no way in hell i'm posting my gf's pic here, especially with vultures around...

Or.. you can always be nice to Syd and ask from her

Pizza kinda leng zhai... ur gf sure hot also loh ?

Dam insulting deyyyy...

today the PLer was unable to do DB shoulder press (40kg per db)
everyone in the gym was going..

"cepat ! Cepat !!! masuk (locker)... jab jab"

one guy even points to his shoulder and said "jab sini" with a serious look on his face

ROFL...

88LBS? Wo....that's quite a bit.....
silly ppl, people.....aih

anyway, just got back from some unknown weird tummy sickness, body was very VERY weak...will post up routine later.


This post has been edited by pizzaboy: Sep 22 2007, 03:56 PM

Wednesday routine not worth posting cuz it was generally a load of unprogrammed crap.

Friday [ME Squat]

135LBS x 5
225LBS x 5
275LBS x 5
300LBS x 2 (Something is wrong.....I'm losing squat strength, bah!)
250LBS x 4

Power cleans

135LBS x 10 (Just for fun)
185LBS x 2 x 2
205LBS x 1 x 1

Overhead Squats
95LBS x 5
115LBS x 5
135LBS x 5

Pistols+Dumbell per hand

Bodyweight + 1KG DB x 1 rep x both legs
Bodyweight + 2KG DB x 1 rep x both legs
Bodyweight + 3KG DB x 1 rep x both legs
Bodyweight + 4KG DB x 1 rep x both legs
Bodyweight + 5KG DB x 1 rep x both legs
Bodyweight + 6KG DB x 1 rep x both legs

Super widegrip pull-ups

2x12

Comments
*Squat is really losing strength, I don't know what happened
*Power clean losing strength but maybe cuz I don't train it much
*Need to figure a way to incorporate oly lifts cuz I like it very much
*Need to stretch more on legs, it's losing flexibility

Overall, bad workout cuz I failed my squats......but not too dissapointed lah.....pistols were pretty good

screwed pre owrkout? today my squats suck big time as well. man i feel like shit

no jonesy, maybe it was because i just recovered from food poisoning....and was overly ambitious when hitting the weights.
shud be better when next week comes, i hope!

anyway, here's a double bi pose (the bodybuilder in me, still exists!) after a lil stretching.....
i was falling down on my bed already when the photo snapped. lol! that's why senget.



Attached thumbnail(s)

Okay. What happened to your left lat?

it got eated


This post has been edited by pizzaboy: Sep 24 2007, 06:08 PM

---

Added on September 24, 2007, 6:08 pmBench [ME Day]
135LBS x 5
185lbs x 5
205LBS x 5
225LBS x 2
245LBS x 0 (Can't get past the sticking point, review this)
225LBS x 2

Dumbell Bench/weights per hand

30KG x 5
35KG x 4 (Stuck on the 5th rep, so drop)
35KG x 6
135LBS (60KG) x 10 (Barbell Pendlay Rows)

1 Arm Db Rows

40KG x 15 [L-R Hand]
40KG x 13 [L-R Hand]
40KG x 11 [L-R Hand]

Dips Superset With Skullcrushers

2 sets x 12 reps Dips
2 sets x 5 reps Skullcrushers (25KG)

*Triceps were pretty much fried by now

Tricep Pushdown

6 reps and tris were gone by now.

Review

*Triceps are a weak point now, they're still abnormally big but weak. Pointless. Bah!
*Sticking point at about 4 inches away from chest
*Shoulders need more work, triceps must be hit harder
*Lose energy too quickly, remind self to bring glucose or something.
*2 double cheeseburgers and 2 McChickens make good pre workout.

Tis is the ONE thing I applaud mmu for. A good gym. However, it still needs a power rack and a new oly bar.


This post has been edited by pizzaboy: Sep 25 2007, 10:54 PM


Attached thumbnail(s)

Thursday 25 Sept 2007

Deadlifts

135LBS x 5
225LBS x 3
315LBS x 3 (fast!)
335LBS x 2 (Fast!)
355LBS x 1 (Yikes, this isn't good)
365LBS x 1 (Insane tough, remind me to cool off next week)
355LBS x 1
355LBS x 1
355LBS x 1
315LBS x 5 (elevated platform)

Yes, obviously my back didn't exist anymore after this.

Pull-Ups

4 x 10

Power Clean

5x1x3 @ 155LBS

The above means, 3 sets. Each set, you bring the bar to knee level and clean it up, drop it to knee level, and repeat for 3 reps

Front Squat

5x5 @ 155LBS

Comments
*I can't seem to progress on deadlifts. My pulling strength off the floor is rather bad. Going to pull lighter next week for 3 weeks before attempting heavy again. Ad yes, 315LBS is heavy for me, I'm weak, so what U oversized ugly insecure buffoon?

---

Added on September 26, 2007, 8:27 pmGot a lil crazy today....went to train again, don't know why, in my jeans....hehe

Deadlift

135LBS x 5
225LBS x 3
315LBS x 1
335LBS x 1
335LBS x 1
355LBS x 1
365LBS x 1
375LBS x 1 (PR!)

This post has been edited by pizzaboy: Sep 26 2007, 08:27 PM

Friday-Oly Lifts, not supposed to train actually but got bored.

Power Clean

135LBS x 3
135LBS x 3 x 1 [Jerk]
185LBS x 2 x 1[ Jerk]
205LBS x 1 [extremely sloppy]
135LBS x 2

Snatch

65LBS x 3
65LBS x 3
65LBS x 3 (yea laugh, snatches are hard to get the form right kay!)
85LBS x 2

Bench With a spotter pushing the bar on my chest while I try to explode up. 5 second hold.

115LBS x 3 x3
95LBS x 3 x 2

Rack Lockouts

285LBS x 5
285LBS x 5

Nothing one la, don't look at the figures as if it's that heavy Haha! It's not that heavy at all, range of motion only 3"

1 Arm Thrusters

100LBS DB x 3 x 3 (Both hands 3 sets 3 reps)

*Snatch sucks. Learn the bloody form
*Bench lockouts, either I don't know how to do them, of it sucks terribly for me. I think I prefer board presses.
*Thrusters work the body like mad.

I'm not laughing... i can't even power clean properly....
if only u could coach me...

heh
power clean is a lot easier compared to snatches.

Here click on this link. It'll teach you somewhat of how to do power cleans.

http://www.youtube.com/watch?v=6TlbDQUWs0s

This link, kinda teaches the snatch, which is damn difficult to learn. I don't think I'll ever learn the snatch form properly.

http://exrx.net/WeightExercises/OlympicLif...atchStills.html

It helped tremenddously though the youtube link. Power clean alone went up to 225LBS quite easily, from a VERY difficult 185LBS, and clean and jerk went to 215LBS JUSt with repositioning my elbows.. No lock but still I'm happy with it.

This post has been edited by pizzaboy: Sep 30 2007, 03:10 PM

HOLY SHI-
Snatch like that, tangan won't patah kah?
Thank God i'm not a powerlifter.

erh king....powerlifters don't usually snatch....it's just doin things to get faster and stronger that's all.
and if you snatch correctly, no, it won't snap. However, if something fucts up, then yeah.....there are cases of oly lifters snapping their arms while lifting in the olympic games.

looks painful. yep

This post has been edited by pizzaboy: Oct 1 2007, 04:02 PM

Good God put a spoiler tag dammit

deadlift from boxes is rack pull right? at slightly higher above knee level right?

the one in boris

This post has been edited by jones007: Oct 3 2007, 09:00 PM

yep it's a rack pull
however, personally, i feel if your lockouts are strong, it's not really necessary to do rack pulls.

I'd rather substitute that with heavy db rows, barbell rows or even power cleans instead.

oo. cuz it says in rack pulls in deadlift. but then just checking out. after i'm done with madcow i'll do boris for sure

Monday [8 Oct 2007] - Took a week and a half break due to exams

Squats

165.0LBSх1х5
205.0LBSх2х4
235.0LBSх3х2
265.0LBSх5х2

Benches

115LBSх1х5
141LBSх1х4
165LBSх2х3
185LBSх6х3

Dumbbell Extensions

60LBS x 3 x 10
50LBS x 2 x 10

Box Squats

16LBSх1х5
205LBSх1х5
235LBSх5х4

Abs

On decline bench, 5 reps with 20kg plate. Each rep, hold for 2-3 seconds
On decline bench 15KG plate x 8 reps
7KG dumbbell per hand, extended overhead, decline bench

BTN Push Press

135LBS x 3 x 3

Comments
*I'm giving Russian routines a second try. Did Boris Sheiko once, hardly felt any pain. Was wondering if I was doing it wrong. Yep, I was right. I was doing it wrong. Now it hurts. I'm doing it right now

*Workout took 1 hour and 45 minutes, very difficult. Especially box squats.

*Weights are light, volume isnt. My glutes are feeling it now. Must stretch a lot.

*Might try yoga too. Not sure if it'll interfere with the Boris workout. It shouldn't I hope.

*Good workout. Felt hungry immediatelly. Still feeling hungry. Will be eating aplenty tonight.

Wednesday [10 Oct 2007]

Deadlift

187.5LBS х1х4
225.0LBS х1х4
265LBS х2х3
300.0LBS х5х3 (Don't remind me about it......difficult as fck, took 40 mins to complete all)


Bench press

115LBS х1х6
135.0LBS х1х5
165LBS х2х4
175LBS х2х3
190.0LBS х2х2 (FAILED, 2nd set, 2nd rep)
175LBS х2х3
165LBS х1х4
155LBS х1х6
135LBS х1х8

* By now I was so tired, the thought of deadlifting till knees already freaked me up....

Db Flies or presses
*Skipped these, just stretched my chest*

Deadlift till knees
185LBSх1х4
225.0LBSх1х4
265LBSх5х4 (LORD!! This was SO difficult, i could've sworn half my back was destroyed by the first set of deadlifts. Then these pull-to-knee deadlifts came, which totally annihilated me for the night)

Seated Goodmorning

100LBS x 5 x 5

Comments

*Super SUPER difficult. Workout lasted 1 hour 50 mins, which is super long by my standards

*Gonna need so much support to get through this.

deadlift til knees?? u mean hack squat or romanian deadlift? @_@

I mean DEADLIFT till the knee level. U deadlift till above your knee cap.

Btw, u SURE u wanna do this jones?
I'll tell u , it'S super duper duper hard.

deadlift to knee level? half ROM of deadlift? @_@?

---

Added on October 11, 2007, 11:52 amanyway, i'll be doing either boris or advance GVT. doesn't matter how hard it is. i'll do. as long as i'm not going to PR every god damn week. its ok. madcow has not really put stress on my body, but my mind as well.

gotta hit PR every god damn session is making me sick. gotta prepare for PR every week is shit

This post has been edited by jones007: Oct 11 2007, 11:52 AM

Well why don't you try GVT.....then you can tell me how it works for you.
Boris, this is my second day.....i'm ....yea pretty much suffering and eating a tonne.

at least u r not suffering mentally mate.

and also, why are u back with boris???

Mmmm......

I'm DEFINITELY suffering physically and mentally.....Boris makes you overtrain, all russian routines, make you overtrain. That's how it works. The Americans advocate gradual progression, strengthening weaker bodyparts, eliminating sticking points with speed. Russians, train to make you stronger, wif solid training. I tink the Americans work with the technicalities, but the Russians just do it with plain direct training.

They use volume to kill, not weights. Then they give you a break, and make you come back with an even MORE difficult version of the routine. Smolov, Russian Squat Routine, Boris, they all have 2 versions. A beginner phase and the more advanced phase.

You're DEFINITELY gonna suffer, every way. Walking up the stairs to the gym, is already a mental war man....staring at the weights,thinking "maybe i can do one set less" .....all these come into the head when U do Boris.

And i'm goin back with Boris, cuz the last time I didn't feel it was very difficult, so this time I wanna do it again, with higher weight percentages to try out. Also Hari Raya comin, meaning lotsa friend's house to visit. Meaning lotsa food! FREE FOOD!

lol.. man.. u make me even more tempted to try boris hahaha. u read advance GVT b4? GVT is.. kinda rubbish IMHO. 10x10 aint gonna do much. advance GVT 10x5-3 will do much more strength increase and myofribillar hypertrophy. so either boris or advance GVT. not sure yet

I think I've read more routines that coaches and lifters made up than anybody really cares to read. I think GVT just sounds damn cool, I'd try it for it's cool factor name

Wel if you're goin to try Boris, I wish you;

"Good luck, don't break anything, try not to hurt yourself (impossible) and pray before you workout"

And you MIGHT wanna quit smoking this time, cuz with Boris, it can get PRETTY intense, the deadlifts and squats. Pretty dammed intense.

dude. long time for me to chg. fastest is 2008.

Randy Couture retired

wtf?
no seriously..wtf

---

Added on October 13, 2007, 11:11 amFriday (12 Oct 2007)
Bench press
115.5LBSх1х5
140LBSх1х4
165LBSх2х3
185LBSх5х3 (easy peaseyy~)


Squat

165LBSх1х5 (ATG)
205.0LBSх1х4 (box)
235.5LBSх2х3 (box)
265.0LBSх5х3 (Below parallel)

Bench press
130LBSх1х5
155LBSх1х4
175LBSх5х3 (damn, my benches are FLYING up! Pause bench of course)

Db Flies or presses
U kiddin me? I hate db flies! Did power cleans and push presses instead

Abs
Kickboxing for about 10 mins with lotsa twisting ab work.

Comments
*Pretty easy benches. Squats, not easy as usual. Volume suckssssss

This post has been edited by pizzaboy: Oct 13 2007, 11:11 AM

Dear pizzaboy,

Your work out is very tough as I can see. It resembles a power lifter work out. No offense, but you look very small in terms for your body size and extremely toned for a power lifter. Do you take protein supplement?

Sorry if I've insulted you in anyway. I just find it very odd.

Thanks in advance,


Yours sincerely,

Ken

Saturday 14 Oct 2007

Deadlift On 3" Elevation
185LBSх2х3
225LBSх4х2 (easy peasey, will try higher box next week)

Incline Presses
135LBSx4
155LBSx4
175LBSx4
155LBSx4
135LBSx4
135LBSx4 (just messing around with the weights, trying to find a weight I'm comfortable with, to explode fast enough)

Deadlift Off Platform

225.0LBSх1х4
265LBSх2х4
300.0LBSх2х3
335LBSх4х2 (Oh man, the grip down was painful. And it's actually pretty tough this lockout game)

Good Morn

5x5@33KG (yes, i noticed it's light)

Dips

6x4 (Bodyweight, can't even use light 25LBS plates goddigit)

Comments
*Definitely getting easier now, my legs healed, body adapted pretty fast. I'm happy. Deadlifts feel stronger today.

*Since I'm not doing much back work cept for deadlifts, I'll start to incorporate barbell rows or pull-ups by FEEL next week

*I daren't mess around with my legs, cuz they seem to have a hard time recovering. I hope all becomes better next week. It's actually okay now, it's healed and isn't sore no more. Just they don't feel strong.

*Too much food, definitely doesn't do you good on the energy department. I felt lethargic after my benches. I think it's more of proper balance of food that does the trick, not eating in excess.

---

Added on October 14, 2007, 2:02 amQuestion : Yes, I do take supplements. If you're wondering if it works, I have no doggone clue. However, I believe it's better to have, than not have.

Odd Wonder:

I train like a powerlifter, because I can't find an weightlifting routine that I can follow. Most weightlifting routines, require you to snatch a lot, but I've not learnt how to snatch. Plus because I like squatting and deadilfting heavy,but I hate the pump so I follow a powerlifter's routine. Volume to little to feel that pump, but should build dense muscles. I hope...

Oh yea, I hate the pump because on major bodyparts, especially the back and legs, this pump is actually annoying.

Secondly, I may train with a pl'ers routine, but I don't eat like one. Food ain't that cheap ye know. Good food I mean. I don't wanna overload my calories by overly 2000 pts and go overfat. I'm already taking like 4000 calories a day with no weight gain. Upping it to 5000 will mean a bit more munneh.

This post has been edited by pizzaboy: Oct 14 2007, 02:02 AM

Flat Bench press

135LBS х5
140LBS х4
165LBS х2×3
190LBS х3×3
200LBS х3×2

Squats

165LBS x5
205LBS x4
235LBS x2×3
265BS x5×3 (Second last set, failed. Reduce to 245LBS and did 5 reps, ATG, as compensation)

Flat Benchpress

135LBS x4
155LBS x2×4
175LBS x4×4

Dumbell Press (Weights per hand)

40LBS x 10
52LBS x 10
52LBS x 10
52LBS x 10
40LBS x 10

*Great stretch from the dumbbell presses, thanks to the extra ROM (Range Of Motion). Feels good, maybe that's why people bodybuild.

Anyway........I've also made a blog regarding my training. It's better there, since I can have my own choice of what is posted and everything. It also looks better I feel. Head on over to getstronger.wordpress.com if you wanna check it out. There're videos there too.

temporarily, will stop updating on powerlifting
just got recruited into malacca's weightlifting association, so training weightlifting.
might b goin for sukma 2008 .....see how things go...parents object, but i honestly wanna try it out.

what the fuck ??
serious deyyy

---

Added on October 31, 2007, 6:04 pmfound massive forearm, strong grip article.. post here first, tomolo only read.

http://www.t-nation.com/readArticle.do?id=1411503

This post has been edited by King83: Oct 31 2007, 06:04 PM

found massive forearm, strong grip article.. post here first, tomolo only read.

http://www.t-nation.com/readArticle.do?id=1411503

Dear pizzaboy,

Good on you for being chosen for SUKMA 2008.

All the best for that.

Better to try something you like then never try anything IMO.

Cheers,

Ken

Warm Up
10 Dead Hang Pull-Ups

Squat Clean

1x60KG
1x60KG
1x70KG
1x80KG
1x80KG

Front Squats

2x90KG
2x100KG
2x100KG
1x110KG
1x110KG
1x1x115KG (Parallel)

1 Arm DB Snatch Left&Right Hand (Panting hard)

5x48LBS
5x70LBS
5x70LBS

Close Grip Chin-Up

2x5 @ Bw
1x5 @ BW+25LBS

Clapping Push-Up

25 reps

Others

2 minutes on skipping rope

I ARE BAEK!

---

Added on January 30, 2008, 9:15 pmWednesday (30 January 2008)

Power Clean

60KG x 2
60KG x 1
70KG x 2
70KG x 2
80KG x 2
80KG x 1
80KG x 1
90KG x 1 (failed 3 times before finally getting it up one time. Something's wrong)

1 Arm CNJ


20KG x 5
30KG x 5
30KG x 5
35KG x 2 (then I dropped the dumbbell and broke the collar)
30KG x 5

Close Grip Bench

135LBS x 8
155LBS x 6
185LBS x 3
205LBS x 3

Remind me to spend more time conditioning myself. Terribly bad conditioning level.

This post has been edited by pizzaboy: Jan 30 2008, 09:15 PM

Duno how consistent i'll be in updating this online journal, but i'l try

Monday (3rd march 2008)



Power Clean

130LBSx1
130LBSx1
150LBSx1
185LBSx1
185LBSx1
200LBSx1

Deadlift


220LBSx1
220LBSx1
270LBSx1
340LBSx1
340LBSx1 (Today's legs aren't firing up, I can't seem to bloody break them off the floor without some major strain)
370LBSx0 (Definitely something wrong today, added with the lack of chalk, causing my grip to slip a bit)
220LBSx10 (Bloody easy strangely)

Kipping Pull-Ups

2x15

Step-Ups

To parallel bench @ 130LBS barbell

3x10-12 reps each leg

Glute Ham Raises

2x8

Bench Press. Just to test some reps

185LBSx15 reps

Others

Swiss ball punches (i'll upload a vid soon)



Attached thumbnail(s)

that is some sick strength man, do you mix grip your DL`s?

wow... u look dam good in the 3rd pic.

was wondering... do powerlifters ever need spotters?

---

Added on March 5, 2008, 1:58 pmWOWZERS....

bench 185LBSx15 reps

JEEBUS CHRIST !!! HOLY MOTHER OF............

btw, what Deadlifts are those?

This post has been edited by King83: Mar 5 2008, 01:58 PM

Nope. Used to do that, but now I only do that when I'm attempting a PR or matching my previous PR.


Yes powerlifters obviously need spotters. I tink pl'ers need spotters much more than bb'ers. Ever seen a pl meet without spotters spotting the squatter?

Those deadlifts are snatch grip deadlifts. Kinda like, wide grip. It's harder than the normal grip deadlifts because your grip is really wide and the R.O.M increases

ah, SDL, classic stuff. I am actually doing some plate pinches hoping to gain some grip by week 6 or 8 though, any tips to get some good grip?

towel pullups

Loads........

Rice/sand digs
Isometric holds on a pair of oly barbells with a pair of plates on each side.
Pull-ups with a rope
Rock climbing
Plate pinches
Squeeze water out of a cloth

Stuff like that would work

I have been doing the plate pinch, but which one would you actually recommend? swinging the plate from arm to arm in a circular movemet, or just static weight plates on each arm? pardon my funny explanation though.

Why the heck do you wanna swing it arm to arm???
Fun?

Use a 45LBS and flip that with both arms, just don't drop it on your toes. That's even more fun if you ask me. I've seen videos of some guys that really flip 45 pounders in circular motions and catch them. I think it was ex strongman, USA feller.....I so forgot his name. Just recently died in Sept 2007 or something....

Anyway, today's training

Wednesday (5th March 2008)

Bench

130LBS x 10
185LBS x 8

2 Board

185LBS x 8
205LBS x 5
225LBS x 3
225LBS x 4
245LBS x 2 (and I nearly died because I yawned and almost slipped it off)

Pendlay Rows

130LBS x 8
150LBS x 8
150LBS x 8

DB Rows
30KG x 15 (each hand, for two sets)

Kipping Pull-Ups

5 reps (I was too sleepy)

One Arm Dumbbell Jerk

3x5-6 each hand

Barbell Punching
This is where I load a pair of 45LBS'S on an Oly bar and jam one end into the wall to use it as a fulcrum. Then I hold the heavy end and punch into the air.

90LBS x 3 x 9-10 reps

Russian Twists with 25LBS

2 sets of "I forgot how many swings"

Accessories

Handstands
Rock climbing for about 20 mins. Urgh!! Not smart. Forearms exploding.

For a video of the barbell punches;

http://www.rosstraining.com/articles/hardcore.html

Hvae fuN!

This post has been edited by pizzaboy: Mar 6 2008, 02:48 PM

Thursday
3 hours of Capoeira

Loads of upper body work...yum!
Then I had meggi goreng and telur mata, two bijiks
and a protein shake.

YUM YUM SUPPER!

Shall post progress pics. What for? Well...nothing actually....just to show off
Nolah, it's to record. I'm on a slight caloric deficit right now to drop to about 150LBS. Just to see how it goes. Trying to lose some fat. Or if it works the way I want it to, I'll maintain at 160LBS with fat drop.

True. Lol! Silly statement to make. Yeah 165LBS sounds just about fine. My coach thought it'd be better if I went for the 85kg class. That could mean a lot of money for food....hmmmmmm, NOT want!

I do hope to hit 85KG eventually, just not now la....maybe in about 3-4 years time. Increase 2KG's a year. Sounds like how BN increases the price of things eh? RM2 a year for everything! Nola...

Friday (7th March 08)


Broad Jump With Weights

20KG x 8 x 1 (I didn't calculate my distance, no apparatus)

Anderson Squats

155LBS x 10 x 2

Unilateral Leg Work

Step ups x 130LBS x 1 x 8 (Per leg)
Bulgarian Squats @ 50LBS x 2 x 10
Pistols x 2 x 8 per leg

Romanian Deadlifts

130LBS x 1 x 10
185LBS x 1 x 8
185LBS x 1 x 6
185LBS x 1 x 8

Abs Circuit

You don't wanna know about it..........

Conclusion: I hate speed days..........they're boring and tiring, and the next day your ass hurts. I hate speed days.

March 10th 2008 (Monday)

Quick Drop Squats

40LBS x 2 x 2
60LBS x 2
80LBS x 2
100LBS x 2
130LBS x 1

Overhead Squats

130LBS x 2 x 2

ATG Squats

250LBS x 3
270LBS x 3
290LBS x 2
310LBS x 0 (Dumped!)
310LBS x 1 (Only parallel)
290LBS x 2
290LBS x 1

Military Press From Clean Position

130LBS x 5
130LBS x 4
130LBS x 4
130LBS x 4

Push Press

130LBS x 10 (Dammit leg drive so important for me to drive the bar up!)

Bulgarian Squats

60LBS x 2 x 10 (Each Leg)

Lunges

130LBS x 2 x 10 (Each Leg)

Good Mornings

130LBS x 1 x 3
185LBS x 1 x 4 (Erh....not right...not right)
130LBS x 2 x 7

Pull-Ups

3 x 10

MMMM!! This is so my style of training. Start with something closer to an oly styled lift, then play with triples and singles and then only go to the assistance exercises. Now to see how to form my training. I think I'll be using German Squat Routine for this. Tonight......capoeira......matilah my shoulders....