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  1. Replies
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    Confessions of a powerlifter or LtL's training log

    I roll sometimes. I found that just moving slowly up in weights warms me up better. It's more specific.

    Bench Press

    Deep heat to left shoulder which is tight after moving my grip in on squats...
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    Confessions of a powerlifter or LtL's training log

    Squats

    Light stretching for hips

    Squats
    Bar x lots x 2
    Add average bands (50kgs @top)
    60kgs x 3
    80kgs x 3
    Add belt
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    Confessions of a powerlifter or LtL's training log

    Deathlifts

    Quick foam roll, band stretch for lats and deep heat applied to lower back and adductor (carefully!!!)

    Sumo pulls
    Double overhand grip
    60kgs x 8, 8
    100kgs x 3, 2
    130kgs x 1
    Add...
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    Confessions of a powerlifter or LtL's training log

    Not quite. This is a standard bar but with a 4" camber in it.

    Bench press

    Deep heat to lower back and some stretching of that area hanging from bar

    Bench
    Bar x lots x 2
    60kgs x 5
    80kgs x...
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    Confessions of a powerlifter or LtL's training log

    Thanks Bob.

    Squats

    Cambered bar squats
    Bar x lots
    60kgs x 5
    Add average bands
    60kgs x 3
    100kgs x 3
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    Confessions of a powerlifter or LtL's training log

    Fathers Day training

    Had around an hour so plan was to floor press and do some sumo technique work. Here's how it went:

    Rack was busy so pulled first

    Foam roll

    Sumo pulls
    60kgs x 5, 5
  7. Replies
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    Confessions of a powerlifter or LtL's training log

    Thanks Bob. Here's a full video of all attempts with commentary:

    http://youtu.be/RhxFstK-hK8
  8. Replies
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    Confessions of a powerlifter or LtL's training log

    Meet Report

    I went to bed on Saturday night weighing 92.7kgs so I knew I was already under. I was hungry but no surprise there. I slept OK getting around 6.5 hours and woke, as usual on meet day,...
  9. Replies
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    Confessions of a powerlifter or LtL's training log

    Final pre-meet session

    Foam roll
    Band stretches

    Squats
    Bar x lots
    60kgs x 5 with pause
    100kgs x 3 with pause
  10. Replies
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    Confessions of a powerlifter or LtL's training log

    Thanks buddy.
  11. Replies
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    Confessions of a powerlifter or LtL's training log

    Ready to go :flex:

    Meet week - 6 days out

    Training was nothing exciting. Squatted up to 130 for 1, benched 100 for a couple of singles with full commands and deadlifted up to an easy 160. Dull...
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    Confessions of a powerlifter or LtL's training log

    Bench Press

    Stretching with bands

    Bench press
    Bar x lots x 3
    60kgs x 8
    80kgs x 5
    100kgs x 3
    115kgs x 1
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    Confessions of a powerlifter or LtL's training log

    It's a whole lump of weight that hits me around my sticking point. Good exercise for me.
  14. Replies
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    Confessions of a powerlifter or LtL's training log

    Yes yes yes!

    Last heavy squat before the meet

    Light stretching

    Squats with cambered bar
    Bar x lots x 2
    60kgs x 8
    Add 40kgs chains
  15. Replies
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    Confessions of a powerlifter or LtL's training log

    Last deadlift before the meet

    Band stretches

    Pulls from the floor
    60kgs x 8
    100kgs x 5
    140kgs x 3 (hook)
    Add suit bottoms and belt
    170kgs x 1
  16. Replies
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    Confessions of a powerlifter or LtL's training log

    Thanks Bob.

    BENCH PRESS

    Band stretches and light face pulls for reps

    Bench Press
    Bar x lots x 2
    50kgs x 8
    80kgs x 5
  17. Replies
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    Confessions of a powerlifter or LtL's training log

    SQUATS

    Foam roll
    Quick stretch

    Squats
    Bar x 10
    60kgs x 8
    Add 40kgs chain
    60kgs x 3
  18. Replies
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    Confessions of a powerlifter or LtL's training log

    BENCH PRESS

    Foam roll and band stretch

    Bench press
    Bar x lots x 3
    60kgs x 8
    Add 40kgs chains. All chain off floor at top. All remaining sets done with chains.
    60kgs x 3
    75kgs x 2
  19. Replies
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    Confessions of a powerlifter or LtL's training log

    No mate. June 9th.
  20. Replies
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    Confessions of a powerlifter or LtL's training log

    DEADLIFTS

    Foam roll upper and lower body

    Deadlifts
    Double overhand grip
    60kgs x 10
    100kgs x 6
    Hook grip
    140kgs x 1
  21. Replies
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    Confessions of a powerlifter or LtL's training log

    Strong. If I can stay healthy, keep Mini Al sleeping well and sort out my shirt, I'm on for big PBs.
  22. Replies
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    33,249

    Confessions of a powerlifter or LtL's training log

    SQUATS

    Foam roll
    Stretching

    Squats
    Bar x lots
    40kgs x 10
    60kgs x 8
    80kgs x 5
  23. Replies
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    Confessions of a powerlifter or LtL's training log

    They're OK. Generally I prefer a barbell extension like a skull crusher style move to allow for more weight but after pressing in the shirt I'm too beat for that.
  24. Replies
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    33,249

    Confessions of a powerlifter or LtL's training log

    BENCH PRESS

    Foam roll
    Stretch

    Bench press
    Bar x lots x 2
    60kgs x 8
    80kgs x 5
    100kgs x 3
  25. Replies
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    Confessions of a powerlifter or LtL's training log

    Weights are lighter at the bottom and I'm cheating with the suit :)
  26. Replies
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    Confessions of a powerlifter or LtL's training log

    Thanks man.
  27. Replies
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    Confessions of a powerlifter or LtL's training log

    DEADLIFTS

    Foam roll
    Band stretching

    Deadlifts
    60kgs x 8
    Add 40kgs chains. These were used on all remaining sets.
    60kgs x 3
    100kgs x 1
  28. Replies
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    What's your favorite supplement stack?

    Formutech products:

    FIT multi vitamin
    Flexible joint supp
    Volatile pre-WO
    Endurance Intra
    REM 8.0 before bed

    Other staples:
  29. Supplement to improve joint mobility / flexibility ?

    Two things to increase joint health:

    1. More dietary fats through fish, extra virgin olive oil or a supplement.
    2. A specific joint formula such as Formutech's Flexible. It has Glucosamine,...
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    Quantity of BCAA pills

    The tablets taste horrible and aren't as easy to digest. I would definitely recommend a powdered BCAA supplement such as Formutech's Endurance. It has your regular Aminos alongside Beta Alanine to...
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    Confessions of a powerlifter or LtL's training log

    Will do buddy.
  32. Replies
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    Confessions of a powerlifter or LtL's training log

    SQUATS

    Foam roll and band stretches

    Lots of warm-ups with the bar whilst waiting for the rack

    Squats
    60kgs x 8
    80kgs x 8
    100kgs x 5
  33. Replies
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    33,249

    Confessions of a powerlifter or LtL's training log

    Thanks Bob.

    js6lU2Ik8MM
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    Confessions of a powerlifter or LtL's training log

    Bench Press

    Foam roll
    Stretch

    Bench
    Bar x 40
    60kgs x 10
    80kgs x 5
    100kgs x 3
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    Confessions of a powerlifter or LtL's training log

    Thanks Bob. Second pull @217 was the strongest I think. I had the bar in much closer.



    Indeed. Stomach is still ropey today but starting to feel a bit better I think/hope :eek:
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