Matt's Quest for Size and Strength
Users viewing topic: & 1 Guest
strengthathlete27/04/12 @ 17:07
Hello Chaps,
I've been training for about 5 months seriously now and I am into Powerlifting, it's somewhat difficult because I've started from absolutely no sporting background at all. My current status is:
Height: 6'2
Weight 90kg
I'm pretty lean, really but My goal is to get top end of 100kg class or around the 110kg class depending, what I feel more comfortable at. I'm 20 years old, and my goal is to become a sporting powerlifting icon, like some other Drug Free Powerlifting World Champions like Andy Bonner. I will be keeping regular updates here, and importantly I will be uploading videos here and there off my lifts. My current routine is Madcow I am doing. I've got a moderately strict diet, and I'm trying to eat in excess of 3500-4000 calories a day. And 200-300grams of Protein.
I decided to join this forum to get some decent respectable advice from some strong, genuine people, and hopefully people will be keen to see my journal I'll try make it as interesting as possible.
My long term Goals are to win trophies and stuff at powerlifting in the GBPF or BDFPA both I'd love, to hold records. Targets are as follows:
Deadlift 300kg
Squat: 250 Unequipped
Bench: 180 Unequipped
Total: 730kg total at 90kg in the GBPF or BDFPA.
I look forward to hearing from people and hope I can get lots of decent advice and motivation and encouragement to fullfil my long term ambition.
I've been training for about 5 months seriously now and I am into Powerlifting, it's somewhat difficult because I've started from absolutely no sporting background at all. My current status is:
Height: 6'2
Weight 90kg
I'm pretty lean, really but My goal is to get top end of 100kg class or around the 110kg class depending, what I feel more comfortable at. I'm 20 years old, and my goal is to become a sporting powerlifting icon, like some other Drug Free Powerlifting World Champions like Andy Bonner. I will be keeping regular updates here, and importantly I will be uploading videos here and there off my lifts. My current routine is Madcow I am doing. I've got a moderately strict diet, and I'm trying to eat in excess of 3500-4000 calories a day. And 200-300grams of Protein.
I decided to join this forum to get some decent respectable advice from some strong, genuine people, and hopefully people will be keen to see my journal I'll try make it as interesting as possible.
My long term Goals are to win trophies and stuff at powerlifting in the GBPF or BDFPA both I'd love, to hold records. Targets are as follows:
Deadlift 300kg
Squat: 250 Unequipped
Bench: 180 Unequipped
Total: 730kg total at 90kg in the GBPF or BDFPA.
I look forward to hearing from people and hope I can get lots of decent advice and motivation and encouragement to fullfil my long term ambition.
strengthathlete27/04/12 @ 17:40
Hmm,
Deadlift 180 Double Bodyweight
Bench: 90kg
Squat not done, but 1x5 115 so. prob 135kg.
I'd say 405kg total currently.
Deadlift 180 Double Bodyweight
Bench: 90kg
Squat not done, but 1x5 115 so. prob 135kg.
I'd say 405kg total currently.
strengthathlete27/04/12 @ 21:26
Post Edited: 28.04.2012 @ 09:53 AM by strengthathlete
Okay Chaps First Session of my new Routine Madcow:Felt quiet good as I've only did loads of volume of hack squats and such like on Wednesday. Here is workout:
Bench Warm Up:
Bar 1x5
1x5 40kg
Work Sets:
1x5 50kg
1x5 60kg
1x5 70kg
1x5 75kg
1x5 85kg PB by one Rep
1x2 90kg Video to follow: http://www.youtube.com/watch?v=f-m4CPkQD8E
Squats:
1x5 bar
1x5 40kg
Work Sets:
1x5 80kg
1x5 90kg
1x5 100kg
1x5 110kg
1x5 120kg PB video to follow http://www.youtube.com/watch?v=IGO5WbRjHPE&feature=youtu.b... not the easiest set in the world think my technique was quiet good.
Bent Over Rows:
5x5 70kg
Sit Ups 4x8
Hyper Extensions 2x8 Bw plus 10kg Very strict sticking to my routine.
strengthathlete01/05/12 @ 20:04
Post Edited: 01.05.2012 @ 20:06 PM by strengthathlete
Deadlifts:1x5 on 70kg
1x5 on 100kg
1x5 on 120kg
1x5 on 140kg
1x5 on 160kg pb.
Bent over rows: 5x5 on 80kg PB quiet tough not the easiest.
Millitary Press:
4x5 on 30kg
Sit ups:
4x10 Felt quiet happy about 1 10 minutes session felt pretty good hit PB's.
Looking forward to session tomorrow will be keeping you all posted, Squats and Bench
strengthathlete02/05/12 @ 15:38
Bench Warm Ups:
1x10 bar
1x5 40kg
Work Sets:
1x5 50kg
1x5 60kg
1x5 70kg
1x5 75kg
1x5 75kg These were all comfortable just working at technique getting them paused and keeping a nice arch whilst doing all reps and hitting it continuously low on the chest and getting that important drive.
Dips:
3x5 BW getting better at these they're abit of a gruler though.
Millitary Press:
1x5 on 30kg
1x5 on 30kg
1x5 on 30kg
1x5 on 50kg THis was alot harder than anticipated but felt damn good!
Squats:
1x10 bar
1x5 40kg
Work Sets:
1x5 on 70kg
1x5 on 85kg
1x5 on 90kg
1x5 on 95kg
1x5 on 105kg Just a light session today again getting that perfect technique all felt nice solid from the whole up, and nicely controlled on the way down, considering I did deadlifts heavy on Monday think it was okay, felt well drained today and starting to develop a cold.
4x10 Sit ups to finish of my workout nice solid and most importantly enjoyable.
I will be hoping to compete in about 6 months in the GBPF 3 lift competition, to be honest I can't wait. Although alot will depend on how I get on in terms of improvements, It would be nice to get a 150 Unequipped Squat 110 Bench and 210 deadlift!? These are quiet ambitious but we'll see.
I'd probably be in the 93kg class.
1x10 bar
1x5 40kg
Work Sets:
1x5 50kg
1x5 60kg
1x5 70kg
1x5 75kg
1x5 75kg These were all comfortable just working at technique getting them paused and keeping a nice arch whilst doing all reps and hitting it continuously low on the chest and getting that important drive.
Dips:
3x5 BW getting better at these they're abit of a gruler though.
Millitary Press:
1x5 on 30kg
1x5 on 30kg
1x5 on 30kg
1x5 on 50kg THis was alot harder than anticipated but felt damn good!
Squats:
1x10 bar
1x5 40kg
Work Sets:
1x5 on 70kg
1x5 on 85kg
1x5 on 90kg
1x5 on 95kg
1x5 on 105kg Just a light session today again getting that perfect technique all felt nice solid from the whole up, and nicely controlled on the way down, considering I did deadlifts heavy on Monday think it was okay, felt well drained today and starting to develop a cold.
4x10 Sit ups to finish of my workout nice solid and most importantly enjoyable.
I will be hoping to compete in about 6 months in the GBPF 3 lift competition, to be honest I can't wait. Although alot will depend on how I get on in terms of improvements, It would be nice to get a 150 Unequipped Squat 110 Bench and 210 deadlift!? These are quiet ambitious but we'll see.
I'd probably be in the 93kg class.
strengthathlete03/05/12 @ 20:23
HI guys,
Tonight was train in the Garage tonight, couldn't be bothered to cycle down the gym. Did the following:
BenchPress:
1x5 on 25kg ( very strong this)
1x5 on 25kg
Work Sets:
1x5 on 55kg
1x5 on 65kg
1x5 on 75kg
1x2 83kg this was on a non standard bench stand, much much narrower bench alot harder than a proper powerlifting Bench. Did Heavy Bench Yesterday so probably pretty tired. Bit silly going heavy tbh was pretty tired out!
Skull Crushers:
1x10 on 25kg
1x10 on 25kg
1x10 on 25kg
Incline Benchpress (Close Grip)
1x8 on 45kg
1x6 on 45kg
2x8 on 25kg
Deficit Deadlifts: This is from at least a 2 inch to 3 inch deficit. Weights really in close it's a dead bar, probably makes it 20-30kg harder.
1x5 on 70kg
1x5 on 90kg
1x5 on 110kg
1x5 on 130kg Very Very fast off floor and lockout quiet pleased with this definitely getting that bit stronger.
Power Cleans:
1x3 70 PB this, and tbh not that easy but felt solid and quiet okay. Hoping to do 90kg soon on them.
Tonight was train in the Garage tonight, couldn't be bothered to cycle down the gym. Did the following:
BenchPress:
1x5 on 25kg ( very strong this)
1x5 on 25kg
Work Sets:
1x5 on 55kg
1x5 on 65kg
1x5 on 75kg
1x2 83kg this was on a non standard bench stand, much much narrower bench alot harder than a proper powerlifting Bench. Did Heavy Bench Yesterday so probably pretty tired. Bit silly going heavy tbh was pretty tired out!
Skull Crushers:
1x10 on 25kg
1x10 on 25kg
1x10 on 25kg
Incline Benchpress (Close Grip)
1x8 on 45kg
1x6 on 45kg
2x8 on 25kg
Deficit Deadlifts:
This is from at least a 2 inch to 3 inch deficit. Weights really in close it's a dead bar, probably makes it 20-30kg harder.1x5 on 70kg
1x5 on 90kg
1x5 on 110kg
1x5 on 130kg Very Very fast off floor and lockout quiet pleased with this definitely getting that bit stronger.
Power Cleans:
1x3 70 PB this, and tbh not that easy but felt solid and quiet okay. Hoping to do 90kg soon on them.
strengthathlete06/05/12 @ 12:07
Hi, Today was a SQUAT SESSION
SQUATS:
1x10on bar
1x5 on 40kg
1x5 on 70kg
1x5 on 90kg
1x6 on 100kg
1x6 on 100kg
1x6 on 100kg Felt easy on the basis not feeling great and didn't have a big appetite for breakfast this morning.
Bench:
1x5 on 50kg
1x5 on 50kg
1x6 on 70kg
1x5 on 70kg Didn't do a great deal more as I felt quiet ill to be totally frank. but it was working on the technique and getting the right arch up.
Millitary Press:
3x5 on 30kg
1x4 on 40kg
Hamstring Curls/Glute ham raises
3x8 with 40kg 1 plate= 10kg
Holding Plank position 1 minute with 10kg added.
Pendlay Rows:
1x5 60kg
1x5 60kg
1x5 60kg
1x5 60kg
1x5 60kg
Lat Pulldowns:
1x8 on 50kg to finish; 10 minutes of warm down stretching. Not a too bad a session accomplished what was intended.
Starting a Leg power and hip power mesocycle Monday, trying to get that important core strength.
SQUATS:
1x10on bar
1x5 on 40kg
1x5 on 70kg
1x5 on 90kg
1x6 on 100kg
1x6 on 100kg
1x6 on 100kg Felt easy on the basis not feeling great and didn't have a big appetite for breakfast this morning.
Bench:
1x5 on 50kg
1x5 on 50kg
1x6 on 70kg
1x5 on 70kg Didn't do a great deal more as I felt quiet ill to be totally frank. but it was working on the technique and getting the right arch up.
Millitary Press:
3x5 on 30kg
1x4 on 40kg
Hamstring Curls/Glute ham raises
3x8 with 40kg 1 plate= 10kg
Holding Plank position 1 minute with 10kg added.
Pendlay Rows:
1x5 60kg
1x5 60kg
1x5 60kg
1x5 60kg
1x5 60kg
Lat Pulldowns:
1x8 on 50kg to finish; 10 minutes of warm down stretching. Not a too bad a session accomplished what was intended.
Starting a Leg power and hip power mesocycle Monday, trying to get that important core strength.
strengthathlete07/05/12 @ 12:52
Right Second Day Of training Lower Back workout really.
Front Squats:
1x10 bar
1x5 40kg
Work Sets:
1x5 on 70kg
1x5 on 70kg
1x5 on 70kg
Partial Deadlifts Pin Two:
1x3 on 110kg
1x3 on 140kg
1x3 on 190kg equal PB
1x3 on 190kg
1x3 on 190kg
Felt extremely good and fairly comfortable. I will be aiming to hit in 5 months about 250 for a triple of here. Definitely had more in the tank next saturday I will try and get a video see what I go up to.
Leg Extensions:
1x8 on 40kg
1x8 on 40kg
1x8 on 40kg
Bulgarian Split Squats:
1x8 bw plus 10kg each arm so (20kg)
1x8 bw plus 10kg each arm so (20kg)
1x8 on bw plus 10kg each arm so (20kg)
About 1 hour this workout was quiet satisfied and had abit of a sweat on by the end.
Finish with 10 minutes on the Rowing Machine. 
Front Squats:
1x10 bar
1x5 40kg
Work Sets:
1x5 on 70kg
1x5 on 70kg
1x5 on 70kg
Partial Deadlifts Pin Two:
1x3 on 110kg
1x3 on 140kg
1x3 on 190kg equal PB
1x3 on 190kg
1x3 on 190kg
Felt extremely good and fairly comfortable. I will be aiming to hit in 5 months about 250 for a triple of here. Definitely had more in the tank next saturday I will try and get a video see what I go up to.
Leg Extensions:
1x8 on 40kg
1x8 on 40kg
1x8 on 40kg
Bulgarian Split Squats:
1x8 bw plus 10kg each arm so (20kg)
1x8 bw plus 10kg each arm so (20kg)
1x8 on bw plus 10kg each arm so (20kg)
About 1 hour this workout was quiet satisfied and had abit of a sweat on by the end.
Finish with 10 minutes on the Rowing Machine.
strengthathlete09/05/12 @ 19:45
Right, Just relaxing today, until Friday. When I will be then training 3 days straight. Bit sore still at the minute my traps and upper back from Monday are tired after the hard last session.
Will be taking creatine, and unflavoured protein, and just eating natural foods.
Will be taking creatine, and unflavoured protein, and just eating natural foods.
strengthathlete10/05/12 @ 20:30
Right, Must go to the Doctor's saturday as I am really feeling quiet ill. Don't know if it's stress related due to work, or just mental and physical issue, my shoulder is still not right either.
Speed Bench:
Warm ups:
1x5 35kg
1x5 on 35kg
1x5 on 35kg Struggling to get to chest my shoulder getting sore, it feels so stiff aswell.
Work Sets:
1x3 60kg
1x3 60kg
1x3 on 60kg
1x3 on 60kg
1x3 on 60kg
Skull Crushers:
3x10 on 30kg
Curls: 1x8 on 45kg
1x8 on 35kg
1x8 on 35kg
Pendlay Rows:
1x8 on 50kg
1x8 on 50kg
1x8 on 50kg
Push Press:
1x5 35kg
1x5 35kg
1x5 35kg
Leg Extensions:
3x10on 15kg each leg
Glute Ham Curls:
2x10 15kg
Finished with a set of pull ups. Nothing to exhausting as I feel like Sh**te and to be honest will probably have to go to doctors.
Speed Bench:
Warm ups:
1x5 35kg
1x5 on 35kg
1x5 on 35kg Struggling to get to chest my shoulder getting sore, it feels so stiff aswell.
Work Sets:
1x3 60kg
1x3 60kg
1x3 on 60kg
1x3 on 60kg
1x3 on 60kg
Skull Crushers:
3x10 on 30kg
Curls: 1x8 on 45kg
1x8 on 35kg
1x8 on 35kg
Pendlay Rows:
1x8 on 50kg
1x8 on 50kg
1x8 on 50kg
Push Press:
1x5 35kg
1x5 35kg
1x5 35kg
Leg Extensions:
3x10on 15kg each leg
Glute Ham Curls:
2x10 15kg
Finished with a set of pull ups. Nothing to exhausting as I feel like Sh**te and to be honest will probably have to go to doctors.
strengthathlete12/05/12 @ 18:32
Bench Warm UP:
1x10 bar
2x5 on 40kg
Work sets:
1x5 50kg
1x5 on 70kg
Dips:
2 sets of 6 BW
Incline Bench: 1x8 on 30kg
1x8 on 30kg
Racks:
1x3 on 120kg
1x3 on 140kg
1x2 on 210kg Failed Just didn't seem as strong as Monday, shoulder is still causing me problems, and I don't seem to be recovering that quick.
Floor Deads:
1x8 on 130kg Very Fast
1x6 on 140kg Very Fast
Seated Pully:
1x10 on 65kg
1x10 on 65kg
Going training tomorrow. Trained with my old man, and did not want to, a) he likes the fact he out lifts me and b) it inflates his ego, I rather train on my own at my own speed on my own in the gym, That's just me!
10 minutes of stretching to unwind.
So yes today it was a bad day at the office.
Power Cleans:
1x1 70kg Fail. Only conclusion is I must be over training, but I dont see how, as I did Monday, then Thursday light stufff, and then today, But normally I can do at least 70 power clean for 3. today couldn't do 1. NOT HAPPY By this stage..
1x10 bar
2x5 on 40kg
Work sets:
1x5 50kg
1x5 on 70kg
Dips:
2 sets of 6 BW
Incline Bench: 1x8 on 30kg
1x8 on 30kg
Racks:
1x3 on 120kg
1x3 on 140kg
1x2 on 210kg Failed Just didn't seem as strong as Monday, shoulder is still causing me problems, and I don't seem to be recovering that quick.
Floor Deads:
1x8 on 130kg Very Fast
1x6 on 140kg Very Fast
Seated Pully:
1x10 on 65kg
1x10 on 65kg
Going training tomorrow. Trained with my old man, and did not want to, a) he likes the fact he out lifts me and b) it inflates his ego, I rather train on my own at my own speed on my own in the gym, That's just me!
10 minutes of stretching to unwind.
So yes today it was a bad day at the office.Power Cleans:
1x1 70kg Fail. Only conclusion is I must be over training, but I dont see how, as I did Monday, then Thursday light stufff, and then today, But normally I can do at least 70 power clean for 3. today couldn't do 1. NOT HAPPY By this stage..