My powerlifting journey

[crashcrew56]

IDK, enough to get you wired. I am a stimulant addict though, usually a Monster energy drink will do the trick for me.

[UK_Powerlifter]

28/1/2010
ME Bench
Floor Press 3RM 80kg. I think my body was just too burnt out from the day before. My upperback was the sorest it ever was.
Rolling DB extensions 6x10 12kg
Straight Arm Rear Delt Raises 3x10 6kg. Way too easy. Will do it with 10kg next time.
DB side laterals 3x10 6kg.
Standing Abs 6x8 15kg.
Skipped the back work to make sure it had time to recover for my next workout.

[UK_Powerlifter]

2/2/2010
ME Good Morning
Wide Stance shallow good morning
I tried to do the standard goodmornings that I did last time but my back muscles kept on cramping up at the bottom.
3RM 120kg
RDL 5x10 80kg
Seated Chest Supported Row 5x10 55kg
Standing Abs 5x10 17.5kg

Missed two workouts due to disorganisation. That will never happen again.

[crashcrew56]

Make sure you are warming up properly before hand.

What's your hamstring flexibility like?

[UK_Powerlifter]

I was able to do them to about parallel last time. My warm ups haven't changed. Just high reps with the bar. I don't know what has happenned.

[crashcrew56]

Somedays you might need a little better warm-up than others, you should have a bare minimuim for what you do before you begin your exercise, and if you feel like you might need to do a little more warm-up for that day then go for it.

[UK_Powerlifter]

The thing is. I didn't feel myself stretching out. All I felt were my lats cramping up.

[crashcrew56]

Lats cramping, really? hmmm...

Then you might need to make sure you properly warm-up your upper body too, I know guys that'll put their lower body through a full warm-up and foam roll the shit out of their lower-body before the bench.

[UK_Powerlifter]

3/2/2010
ME Bench
Bench Press 4RM 87.5kg. Forgot to add the 1.25 kg plates to either side. Was urged on by my spotter to do one more rep. Managed to keep my head down. Need to flex my lats at the bottom. It seems when i remember one thing i forget another. I am pleased I can do these with a pause at the bottom.
Panora Presses 6x8 22.5kg
DB rows 3x8 45kg.
Seated Rear Straight arm laterals 3x8 8kg
DB side laterals 3x8 8kg
Side Rack Deadlifts 6x8 bar

[crashcrew56]

Nice benching, I know what you mean by the form, it's going to take some time to get down, before you know it you won't have to really be telling your self to do it, all the steps will just happen.

[UK_Powerlifter]

5/2/2010
DE Squat/Deadlift
Squats 10x2 85kg
Deadlift 6x1 110kg Thinking of doing these on a block on my next 3 week cycle to change things up.
Dimmel Deadlifts 3x15 120kg
Pullups 1x6 1x5 1x5. Much more difficult going until your shoulder blades are squeezed together to get the full range of motion.
Weighted Roman Chair Situps 6x8 15kg.

I looked back at the time that I spent on the initial phase of the anabolic diet and found out that I had only had no starchy carbs for 10 days rather than 12. I am going to start the initial phase again on Monday. I weigh in at 78kg right now. I am not sure how I should manage my weight until contest. I want to gain a few more kgs. But I want to make sure that I get into my weight class with a very low BF. I want my weight to comprise of mostly muscle since fat does not move weight, muscle does. I have no idea why so many PL's don't give a shit about BF when they would be lifting more if more of their current weight was muscle rather than fat. I have also found out from the author that it is bad to eat carbs after a workout. My entire world has just been rocked.

[UK_Powerlifter]

7/2/2010
DE Bench
Bench Press 9x3 60kg
JM Press
Pullups 3x5

8/2/2010
ME squat
Squat 3RM 135kg. It's hard to tell whether or not I hit parallel.
RDL 5x10 85kg
Standing abs 6x10 20kg

Forgot to do my DB rows. Oh well I will do them in my bench workout instead of the bullshit chest supported rows.

[UK_Powerlifter]

10/2/2010
ME bench
Incline Close Grip Bench Press 3RM 75kg. Really hard but I'm glad I got the 5kg PR in this.
Panora Pressdown 6x10 22.5kg
DB rows 4x6 45kg
Bent Arm Rear Delt Raises 3x10 15kg
Side Delt Raises 3x10 10kg
Weighted Roman Chair Situps 6x8 20kg. Gonna start these with a plate behind my head.

[crashcrew56]

Good couple of workouts, those JM presses are hard to learn, but great for the triceps.

[Gerb]

10/2/2010
ME bench
Incline Close Grip Bench Press 3RM 75kg. Really hard but I'm glad I got the 5kg PR in this.
Panora Pressdown 6x10 22.5kg
DB rows 4x6 45kg
Bent Arm Rear Delt Raises 3x10 15kg
Side Delt Raises 3x10 10kg
Weighted Roman Chair Situps 6x8 20kg. Gonna start these with a plate behind my head.

nice training UKPL.

Incline close grip is a new one to me, I'd have o try that out. What is the thought process behind incline on a close grip press? do you feel it hits triceps better? another reason?