New to forum-return to training after 2year layoff
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story men
im new to site but find it very helpfull plus its good motivation there is some seriously strong members.im hopin to compete a few times this year after a long lay off due to workin overseas with s**tty gym facilities wherever i went. im from dublin ireland and train in a shed in my back garden that i built especially to do powerlifting in.i hope to start a training log and if you guys have any tips or comments id welcome them i'll post my routine and see what you think
cheers
bigladlusk.
training cycle-bigladlusk
WEEK ONE
MON:Squat 5x3 80%,Bench 5x3 80%,Preacher curl 6x10,Calf raises 6x10.
TUE:Military press 6x6,Lat pulldowns 4x6,Longpull 4x6,B/B shrugs 4x6,Grip 4x6.
WED:BOXING.
THU:Squat 3x2 85%,Bench 3x2 85%,Tricep dips 4x6,Pressdowns 4x6,Calf raises 6x10.
FRI
eadlift 5x3 80%,Lat pulldowns 4x6,Longpull 4x6,B/B shrugs 4x6,B/B curls 6x10,Grip4x6.
SAT:BOXING.
WEEK TWO
MON:Squat 2X1 90%,Bench 2X1 90%,Preacher curl 6x10,Calf raises 6x10.
TUE:Military press 6x8,Lat pulldowns 4x8,Longpull 4x8,B/B shrugs 4x8,Grip 4x8.
WED:BOXING.
THU:Squat 3x2 DELOAD 50%,Bench 10X3 speed50%,Tricep dips 4x8,Pressdowns 4x8,Calf raises 6x10.
FRIeadlift 3X2 85%,Lat pulldowns 4x8,Longpull 4x8,B/B shrugs 4x8,B/B curls 6x10,Grip4x8.
SAT:BOXING.
WEEK THREE
MON:Squat 5x3 80%,Bench 5x3 80%,Preacher curl 6x10,Calf raises 6x10.
TUE:Military press 6x6,Lat pulldowns 4x10,Longpull 4x10,B/B shrugs 4x10,Grip4x10.
WED:BOXING
THU:Squat 3x2 85%,Bench 3x2 85%,Tricep dips 4x10,Pressdowns 4x10,Calf raises 6x10.
FRIeadlift 2x1 90%,Lat pulldowns 4x10,Longpull 4x10,B/B shrugs 4x10,B/B curls 6x10,Grip4x10.
SAT:BOXING.
WEEK FOUR
MON:Squat 2X1 90%,Bench 2X1 90%,Preacher curl 6x10,Calf raises 6x10.
TUE:Military press 6x8,Lat pulldowns 4x12,Longpull 4x12,B/B shrugs 4x12,Grip4x12.
WED:BOXING
THU:Squat 3x2 DELOAD 50%,Bench 10X3 speed50%,Tricep dips 4x12,Pressdowns 4x12,Calf raises 6x10.
FRIeadlift DELOAD,Lat pulldowns 4x12,Longpull 4x12,B/B shrugs 4x12,B/B curls 6x10,Grip4x12.
SAT:BOXING.
im new to site but find it very helpfull plus its good motivation there is some seriously strong members.im hopin to compete a few times this year after a long lay off due to workin overseas with s**tty gym facilities wherever i went. im from dublin ireland and train in a shed in my back garden that i built especially to do powerlifting in.i hope to start a training log and if you guys have any tips or comments id welcome them i'll post my routine and see what you think
cheers
bigladlusk.
training cycle-bigladlusk
WEEK ONE
MON:Squat 5x3 80%,Bench 5x3 80%,Preacher curl 6x10,Calf raises 6x10.
TUE:Military press 6x6,Lat pulldowns 4x6,Longpull 4x6,B/B shrugs 4x6,Grip 4x6.
WED:BOXING.
THU:Squat 3x2 85%,Bench 3x2 85%,Tricep dips 4x6,Pressdowns 4x6,Calf raises 6x10.
FRI
eadlift 5x3 80%,Lat pulldowns 4x6,Longpull 4x6,B/B shrugs 4x6,B/B curls 6x10,Grip4x6. SAT:BOXING.
WEEK TWO
MON:Squat 2X1 90%,Bench 2X1 90%,Preacher curl 6x10,Calf raises 6x10.
TUE:Military press 6x8,Lat pulldowns 4x8,Longpull 4x8,B/B shrugs 4x8,Grip 4x8.
WED:BOXING.
THU:Squat 3x2 DELOAD 50%,Bench 10X3 speed50%,Tricep dips 4x8,Pressdowns 4x8,Calf raises 6x10.
FRI
eadlift 3X2 85%,Lat pulldowns 4x8,Longpull 4x8,B/B shrugs 4x8,B/B curls 6x10,Grip4x8. SAT:BOXING.
WEEK THREE
MON:Squat 5x3 80%,Bench 5x3 80%,Preacher curl 6x10,Calf raises 6x10.
TUE:Military press 6x6,Lat pulldowns 4x10,Longpull 4x10,B/B shrugs 4x10,Grip4x10.
WED:BOXING
THU:Squat 3x2 85%,Bench 3x2 85%,Tricep dips 4x10,Pressdowns 4x10,Calf raises 6x10.
FRI
eadlift 2x1 90%,Lat pulldowns 4x10,Longpull 4x10,B/B shrugs 4x10,B/B curls 6x10,Grip4x10. SAT:BOXING.
WEEK FOUR
MON:Squat 2X1 90%,Bench 2X1 90%,Preacher curl 6x10,Calf raises 6x10.
TUE:Military press 6x8,Lat pulldowns 4x12,Longpull 4x12,B/B shrugs 4x12,Grip4x12.
WED:BOXING
THU:Squat 3x2 DELOAD 50%,Bench 10X3 speed50%,Tricep dips 4x12,Pressdowns 4x12,Calf raises 6x10.
FRI
eadlift DELOAD,Lat pulldowns 4x12,Longpull 4x12,B/B shrugs 4x12,B/B curls 6x10,Grip4x12.SAT:BOXING.
cheers brother
i,ll be postin my lifts from monday. im hopin to compete in irish nationals and regionals this year ive a bench comp at the end of may i just hope my bench shirt gets here in time for me to practice in it. i ordered an inzer rage x but i noticed everyone really lifts with titan!any reason for this?
i,ll be postin my lifts from monday. im hopin to compete in irish nationals and regionals this year ive a bench comp at the end of may i just hope my bench shirt gets here in time for me to practice in it. i ordered an inzer rage x but i noticed everyone really lifts with titan!any reason for this?
welcome mate !! i train in my shed too !!
trouble is that to lift bigger s**t ,you need hairy f**kers shouting you on ! well in my experience !
still , train hard !
show us your shed !!
i used a metal pro bench shirt and found it much better than a titan fury , may try a katana in the future though ...
trouble is that to lift bigger s**t ,you need hairy f**kers shouting you on ! well in my experience !
still , train hard !
show us your shed !!
i used a metal pro bench shirt and found it much better than a titan fury , may try a katana in the future though ...
PhilKlidaras09/04/09 @ 15:26
welcome.....all the cool kids use a Rage X
but from my limited experience, i have to say the Rage X is really EASY to get used to.
but from my limited experience, i have to say the Rage X is really EASY to get used to.
well if all the cool kids are doin it!! yeah i'll post pics of the shed maybe over weekend nothin too fancy. i have squat rack,bench,lat pulldown with 150kg stack that i can longpull on. a standing calf raise that loads plates a dip bar pull up bar preacher bench and a s**t load of iron with a good pwerlifting barbell.im still climbin back up the weights squated 165kg for 1 easy rep same with deadlift this week and 115kg with a long pause on the bench. the leader board has me motivated i have to say but the idea of squatin over 400kg is like a wet dream!!!
tough session tonight after 3 solid days on the beer.
squat 5 sets of 3 155kg
bench 5 sets of 3 110kg
preacher bi curls 5x10 40kg
standing calf raise 5x10 110kg
squat 5 sets of 3 155kg
bench 5 sets of 3 110kg
preacher bi curls 5x10 40kg
standing calf raise 5x10 110kg
10mins x trainer
seated shoulder press 4x6reps 80kg/2x8 70kg
lat pulldowns 4x10 90kg/2x8 90kg
cable rows 6x6 90kg
shrugs 1x15 80kg/1x15 100kg/2x8 120kg/2x10 100kg.
grip machine 5 sets.
seated shoulder press 4x6reps 80kg/2x8 70kg
lat pulldowns 4x10 90kg/2x8 90kg
cable rows 6x6 90kg
shrugs 1x15 80kg/1x15 100kg/2x8 120kg/2x10 100kg.
grip machine 5 sets.
Welcome to the site.
I trained last week after one heavy beer session, I dont want to think about how bad id be after three days on the beer!
I trained last week after one heavy beer session, I dont want to think about how bad id be after three days on the beer!
LukeC said:
Welcome to the site.
I trained last week after one heavy beer session, I dont want to think about how bad id be after three days on the beer!
Welcome to the site.
I trained last week after one heavy beer session, I dont want to think about how bad id be after three days on the beer!
well if im to let the cat outta the bag i had a....train spotting moment(movie)in my mother in laws house..nuff said
possibly run the risk of bein called spud i know
new inzer gear arrived today.tried to test them but struggled to get them on.anyone got any tips on how to get new suits broken in.
LOL , struggle along !!
i used to put bin bags on my legs , others blow up footballs in the legs to stretch them out as bit ...
i guess you just godda take the pain !!
i used to put bin bags on my legs , others blow up footballs in the legs to stretch them out as bit ...
i guess you just godda take the pain !!
trained twice today.
A.M. 30mins xtrainer
few rounds on heavy bag
pm
tried out new squat suit.inzer hardcore 2ply.
f**k about with straps up. unable to get down deep enough.
straps down 170kg3x3
lat pulldowns 5x8reps 90kg
A.M. 30mins xtrainer
few rounds on heavy bag
pm
tried out new squat suit.inzer hardcore 2ply.
f**k about with straps up. unable to get down deep enough.
straps down 170kg3x3
lat pulldowns 5x8reps 90kg