My powerlifting journey

**UK_Powerlifter** · 02-13-2010, 02:58 PM

12/2/2010
DE Squat
Squat 12x2 70kg.
Deadlift Standing on a block 8x1 90kg
Dimmel Deadlifts 3x15 130kg
Pullups 3x4 I just give up. Gonna do some T-bar rows instead.

I will be making a slow and steady cut to 75kg from 80kg for my contest in May. Should be more than enough time to do it. It hits the triceps and the shoulders really hard since you can't get as much assistance from your legs and back. I think it works the bottom part of the bench press really well. A great exercise for raw lifters such as myself.

**UK_Powerlifter** · 02-16-2010, 06:24 AM

14/2/2010
DE Bench
Bench Press 6x3 60kg
JM Press 3x8 30kg. I will get this exercise down eventually. Remeberring that the bar is not supposed to be able to touch my throat and my elbows should stay up and at a 45 degree angle.
Chest Supported Rows 5x10 60kg
Leaning One Arm Side Raises 2x10 6kg

15/2/2010
ME Good Morning
Seated Good Morning 3RM 120kg
RDL 5x10 100kg
Pulldown Abs 6x10 22.5kg

**crashcrew56** · 02-16-2010, 10:02 AM

Your training is looking good, how much longer do you have on this training cycle?

**UK_Powerlifter** · 02-16-2010, 10:05 AM

Gonna stop 10 days before my first comp on May 1st. Starting Monday I am going to cut my calories and plan to lose 0.5kg a week and end up at 75kg BW. It is a 2 hour weigh in. I keep on reading mauro's book and then forget what weight i am supposed to be at and what foods to eat close to a meet.

**crashcrew56** · 02-17-2010, 10:19 AM

May 1st, so about now is the time when you really ramp up your intensity. What ME lifts do you have from now until the?

**UK_Powerlifter** · 02-18-2010, 06:52 AM

17/2/2010
ME Bench Press
Close Grip Bench Press 3RM 80kg
Technique was really bad and the bench I was using was too narrow. For some reason when I am pressing my torso twists to one side. It really fucks up my groove. Not having a spotter didn't help either.
DB Rows 5x6 45kg
Panora Press 6x10 27.5kg
Seated Rear Delt Raises 3x10 12kg
Medial Delt Raises 2x10 10kg

**crashcrew56** · 02-18-2010, 09:13 AM

Do you have a problem with your torse twisting on regular flat bench too?

**UK_Powerlifter** · 02-18-2010, 09:47 AM

Yeah. With maximal weights it just happens. I stepped on the scale and I weighed in a 78kg today. Do you think I should still just go with my plan of gradual weight loss starting from Monday? I probably lost the weight in just water.

**UK_Powerlifter** · 02-20-2010, 12:10 PM

19/2/2010
DE Squat/Deadlift
Squat 12x2 75kg
Worked up to 125kg
Deadlift standing on a block 8x1 100kg
Dimmel Deadlifts 3x15 135kg
Side Rack Deadlifts 6x10 30kg

**crashcrew56** · 02-22-2010, 10:04 AM

I think you should keep going with your weight loss plan, it sounds like the weight is coming off fairly easily.

As for your problem with twisting on the bench, you could try to spread your feet out a little more, and try to make sure you really dig your upper back into that bench when you set-up, that's where you really want to put a lot of your weight at.

**UK_Powerlifter** · 02-23-2010, 04:33 PM

23/2/2010
ME Deadlift
Worked up to 180kg. Managed to do this without too much trouble.
Tried 190kg but only got it to the knees. I no motivation to train today. Just dragged myself to the gym. I don't know why I decided to max out. Need to learn to resist that temptation. My technique was bad. I just felt the bar slipping away from me. I will always remind myself to just go for triples the morning of every ME day from now on. I am also going to doing my main lifts one day and the assistance work the days after.

Will try to spread my feet out more then.

**crashcrew56** · 02-23-2010, 09:21 PM

We all have bad days in the gym from time to time, those are definetly the days that you nee dto resist taking it to an all out max.

**Mr.Bones** · 02-24-2010, 02:02 PM

Originally Posted by crashcrew56

We all have bad days in the gym from time to time, those are definetly the days that you nee dto resist taking it to an all out max.

amen.

**UK_Powerlifter** · 02-25-2010, 10:36 AM

25/2/2010
ME Bench
Floor Press 85kg 4RM. I thought I had one left in the tank after the 3rd rep so I just went for it. Form was disgusting but it went up. This was done with no spotters.
Single Arm DB Row 3x5 50kg. It's a shame these are the largest DBs in this gym.
Key Presses 6x10 15kg
Seated Rear Delt Raises 3x10 15kg
Standing DB side laterals 3x10 6kg
Standing Abs 6x10 15kg

I went on the scale today and I weighed 79.5kg. I must've made some big mis calculations. I still think I have enough time for it to come off though. I need to learn to tense every muscle when I am benching not just my upper body.