My powerlifting journey

[UK_Powerlifter]

I lift my head so i can see the bar coming down.

[PJC]

Lifting your head reduces your arch and can be dangerous. Be careful mate

[Raw_Power]

Lifting your head reduces your arch and can be dangerous. Be careful mate

Yeah your right!! strains your neck. Why would you want to see the bar coming down? Just giving you some advice from an experienced lifter. Good luck!!

[crashcrew56]

I know some guys that lift their head when the shirt bench, but it's not a good idea because you lose your arch like that.

[UK_Powerlifter]

11/1/2010
ME squat
squat/goodmorning combo 5RM 95kg. Tried 100kg then got bad pain in my lower back on the 2nd rep. Must've forgotten to arch.
RDL 5x10 60kg
Single arm DB rows 6x8 40kg
Standing Abs 5x10 40kg. Considering doing these more upright to hit my abs a bit more.

Just had a look in the mirror and tried to copy the position of body when my head is lifted up. I can now see why I would just get stapled. I just wanna make sure I lower the bar in the right place.

Raw_Power did I do something piss you off? Your posts make you look quite angry.

[Raw_Power]

11/1/2010
ME squat
squat/goodmorning combo 5RM 95kg. Tried 100kg then got bad pain in my lower back on the 2nd rep. Must've forgotten to arch.
RDL 5x10 60kg
Single arm DB rows 6x8 40kg
Standing Abs 5x10 40kg. Considering doing these more upright to hit my abs a bit more.

Just had a look in the mirror and tried to copy the position of body when my head is lifted up. I can now see why I would just get stapled. I just wanna make sure I lower the bar in the right place.

Raw_Power did I do something piss you off? Your posts make you look quite angry.

No not pissed off.. i only posted in here twice with advice lol. Definatly not angry.

I asked why you want to see the bar coming down, and wishing you luck in your training. nothing angry about that.

Well of that subject. Only person i have seen lift there head while benching is branch warren the bodybuilder and he bouncers the bar off his chest.

I see you follow westside barbell.. im a big fan, i used there programme a while back. works well.

i did...

Bench ME
Bench Press
Lying barbell extentions
Weighted dips
Chinups
Barbell rows
Barbell shrugs
Rear Delt Raises
Hammer curls

Same for DE day.

i went from 90kg bench to 120kg bench in 3-4 months.. my own little secret on how i did it though, training wise.

[UK_Powerlifter]

12/1/2010
Band Chest Press 100 total reps.
Gonna try a contrast shower and see how that goes.

[crashcrew56]

Is that supposed to be a deload workout?

[UK_Powerlifter]

13/1/2010
ME Bench
Incline Close Grip Bench Press 3RM 70kg. There were no spotters around so I did not add anymore weight.
Rolling DB Extensions 6x8 12kg.
Barbell Rows to sternum 6x10 55kg.
Underhand Grip Facepulls 3x10 30kg.
DB side bends 5x10 26kg.

I am remembering to initiate the press with my legs now. I need to remember to tuck my elbows and keep my head on the bench.

The workout before was just to help with recovery.

[Raw_Power]

13/1/2010
ME Bench
Incline Close Grip Bench Press 3RM 70kg. There were no spotters around so I did not add anymore weight.
Rolling DB Extensions 6x8 12kg.
Barbell Rows to sternum 6x10 55kg.
Underhand Grip Facepulls 3x10 30kg.
DB side bends 5x10 26kg.

I am remembering to initiate the press with my legs now. I need to remember to tuck my elbows and keep my head on the bench.

The workout before was just to help with recovery.

Strong workout. how close are your hands on the inclines? do you think inclines help your bench? i find they hurt my shoulders.

good job on the form!! strap your head down if you got to lol!!
where in the UK you from?

[crashcrew56]

13/1/2010
ME Bench
Incline Close Grip Bench Press 3RM 70kg. There were no spotters around so I did not add anymore weight.
Rolling DB Extensions 6x8 12kg.
Barbell Rows to sternum 6x10 55kg.
Underhand Grip Facepulls 3x10 30kg.
DB side bends 5x10 26kg.

I am remembering to initiate the press with my legs now. I need to remember to tuck my elbows and keep my head on the bench.

The workout before was just to help with recovery.

Workout looks good.

[UK_Powerlifter]

15/1/2010
DE Squat/Deadlift
Squat 12x2 70kg. 1x100kg. 1x120kg Nothing I could use to make a parallel box so just did them freestyle. The belt I am using now gives me more power out of the hole as well as more stability. Sometimes I felt I was squatting onto a bouncy castle.
Deadlift 8x1 90kg. 1x120kg. 1x140kg They felt really easy until I worked up. Must've forgotten something technique wise.
Dimmel Deadlifts 3x15 110kg.
Swiss Ball Leg Raises 3x8. No ab slings and I didn't want to feel that pressure in my shoulder blades from doing hanging leg raises.

Since my waistline is small I was thinking of wearing the belt a little tighter than usual. I can't seem to push out my waist very far. I think I would be able to get more abdominal pressure if I had the belt a little tighter. I will also have to swap my below parallel box squat ME exercise for something else.

I had my little fingers touching the inner rings if that makes any sense. The bar was also paused on my chest making it a lot harder. The purpose of this exercise is just to give me more more strength off of my chest which is where I am weak right now. I only did a slight incline. That is probably why my shoulders were saved. Just got an email from some banned user talking a load of shit. Wtf.

I am from Basingstoke. I am in Hull right now for my uni term.

[Raw_Power]

15/1/2010
DE Squat/Deadlift
Squat 12x2 70kg. 1x100kg. 1x120kg Nothing I could use to make a parallel box so just did them freestyle. The belt I am using now gives me more power out of the hole as well as more stability. Sometimes I felt I was squatting onto a bouncy castle.
Deadlift 8x1 90kg. 1x120kg. 1x140kg They felt really easy until I worked up. Must've forgotten something technique wise.
Dimmel Deadlifts 3x15 110kg.
Swiss Ball Leg Raises 3x8. No ab slings and I didn't want to feel that pressure in my shoulder blades from doing hanging leg raises.

Since my waistline is small I was thinking of wearing the belt a little tighter than usual. I can't seem to push out my waist very far. I think I would be able to get more abdominal pressure if I had the belt a little tighter. I will also have to swap my below parallel box squat ME exercise for something else.

I had my little fingers touching the inner rings if that makes any sense. The bar was also paused on my chest making it a lot harder. The purpose of this exercise is just to give me more more strength off of my chest which is where I am weak right now. I only did a slight incline. That is probably why my shoulders were saved. Just got an email from some banned user talking a load of shit. Wtf.

I am from Basingstoke. I am in Hull right now for my uni term.

Yes i had same message! Yeah i get what your saying about the slight incline.
They do it at westside i think? Im just not a fan of inclines full stop, puts your shoulders in a dangerous position.
Same as i never ever ever use machines lol. because most machines put you at your weakest part of the lift (bottom) not the strongest part(top) So i stick to basic hardcore barbell dumbbells and that.

I've done the westside training but im looking for something thats going concentrate on my bench.. a good programme. I've seen the sheiko, metal militia and few more but dont know yet.

[UK_Powerlifter]

I looked everywhere on how to adapt metal militia for raw bench pressing but I could not find anything. Have you had a look at BIG iron?

[UK_Powerlifter]

17/1/2010
DE Bench Day
Band Bench 45-50kg 6x3. Felt awkward at first but gradually got used to it. Managed to get all my reps in roughly 3 seconds.
Seated Military Press 3x6 40kg. Taking the volume down on shoulder pressing work and seeing how my body responds to this.
JM Press 3x6 40kg. Finally got this exercise sussed. Felt it in the tricep muscles right near my elbows. Will start increasing the weight on this.
Roman Chair Situps 5x10 Much harder than I had anticipated. Put a plate behind my head and got pinned to the floor.
I am leaving out upper back work since my back was still really sore from carrying all of my luggage around.

[crashcrew56]

Yes i had same message! Yeah i get what your saying about the slight incline.
They do it at westside i think? Im just not a fan of inclines full stop, puts your shoulders in a dangerous position.
Same as i never ever ever use machines lol. because most machines put you at your weakest part of the lift (bottom) not the strongest part(top) So i stick to basic hardcore barbell dumbbells and that.

I've done the westside training but im looking for something thats going concentrate on my bench.. a good programme. I've seen the sheiko, metal militia and few more but dont know yet.

I think Sheiko would be better for your squat not the bench. I could give you some suggestions for your bench if you were equipped, but I don't really know what to say for a raw bencher.

[UK_Powerlifter]

Why not check out what some of the bench only guys down at westside do?

[crashcrew56]

I think the westside program is great for a persons bench, but the important thing to find out what your weakness is and select your exercises around that.

[UK_Powerlifter]

20/1/2010
ME Bench Day
Close Grip Bench Press 1RM 90kg. I consider this an improvement from last time since it was paused rather than touch an go. I keep forgetting to tuck my elbows and keep my head down. I'm gonna do 3RM instead to get some more practise.
Rolling DB extensions 6x10 12kg
Pullups 2x8 1x6
Band Pull Aparts 3x10
DB side laterals 3x12 6kg
Standing Abs 3x10 20kg. I have no idea why but I couldn't even take the weight I used previously out of the rack. Figures.

I have been on the 12 day intro to the anabolic diet for 1 week now and I have not really sufferred any negative side effects that were supposed to happen during the carb burning to fat burning phase. I guess this means that my body is very well suited to using fats as an energy source. I also find that I don't have energy crashes that I had when I was using carb cycling. I hope this continues.

[crashcrew56]

Looks like a good workout, I am the same way when it comes to using fats for energy.

[UK_Powerlifter]

22/1/2010
DE Squat/Deadlift
Squat 12x2 75kg
Deadlift 8x1 100kg
RDL 5x10 70kg
Chest Supported Rows 5x10 50kg
Swiss Ball Leg Raises 3x10

[UK_Powerlifter]

24/1/2010
Bench Press 9x3 60kg. Decided to use bands ever other week.
Overhead Press 3x5 42.5kg. Lower body was squirming around. Don't know wtf happened.
JM Press 3x6 42.5k. My triceps are incredibly sore.
Weighted Roman Chair Situps 5x8 10kg.

I need to be patient and make sure that my feet are set in the right place before I unrack the weight.

[crashcrew56]

Is that a DE or ME bench workout? and according to the Westside Method, benching with bands is a different exercise, Travis Bells talks about it in the Westside thread in the strength section?

[UK_Powerlifter]

I thought they go bands chains straight weight. This is DE. I couldn't imagine anyone using bands all the time. They work really well but they also put a lot of stress on your joints.

[crashcrew56]

Yeah, I was using bands all the time for a while. They are hard on the elbows for me.

[UK_Powerlifter]

Could you link me to the thread please?

[crashcrew56]

I'm suprised you havn't seen it.

[ame="http://forums.rxmuscle.com/showthread.php?t=22181"]Westside and How to use it - RX Muscle Forums[/ame]

[UK_Powerlifter]

26/1/2010
ME Deadlift
Deadlift with me standing on a block 1RM 180kg. Felt pretty damn good. It was a real fight but I managed to get it in the end. With Street Fighter 4 Guile's theme in my head nothing can stop me lol. If only I remember to use my hips when the bar gets to my knees sigh. The block was larger than the one that I used in the gym back at home which makes me feel even better. Now that I have deadlifted off a block the same weight that I did when I tested my max I know I am stronger.
Dimmel Deadlifts 3x15 115kg.
Pullups 3x5
DB side bends 5x8 30kg

I don't know how my body is going to respond to doing two ME days in a row. I didn't work out yesterday because I wanted to study for my exam. It's time to sort out my degree and apply the characteristics I have learned in the gym to my chemistry.

[crashcrew56]

Congrats on the strong pull, and since you are doing another ME workout tomorrow, try to really load up on the calories until then, and load up on the caffeine before the workout.

[UK_Powerlifter]

How much caffeine are PL's supposed to take?

[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?