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On June 05 2012 23:21 JingleHell wrote:Show nested quote +On June 05 2012 14:59 Logros wrote:On June 05 2012 10:01 Risen wrote:On June 05 2012 08:19 rEiGN~ wrote:don't have access to chalk?  Chalk is banned in the Netherlands  Does your gym ban chalk? It's cheap enough to buy lol Actually yeah it's a cheap place and they'd probably make a huge fuss. But I'll be going to Texas in a few weeks anyway so I'm gonna see if I can find a proper gym while I'm there. What part of Texas you coming to?
Fort Worth, got an internship at Lockheed for 5 months. You're from Texas as well I take it?
On June 06 2012 02:50 Catch wrote:Thanks for the squat videos guys :D @logros. Dude I'm going to Texas too. Won't be there till July 22nd though  Let me know if it sucks.
I'm flying there the July 9th so I'll let you know. I think I'll be enjoy the weather and the pool when I get there though :p. What are you going to Texas for?
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So: 2nd year of school finally over, started my internship (loads of fun), kicked the cold I got last week and dragged my ass to the rugby pitch again.
I hope I can walk tomorrow (got a knee in the calf lol)
Lets hope I can get some training done the next months or so 
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On June 06 2012 07:10 Logros wrote:Show nested quote +On June 05 2012 23:21 JingleHell wrote:On June 05 2012 14:59 Logros wrote:On June 05 2012 10:01 Risen wrote:On June 05 2012 08:19 rEiGN~ wrote:don't have access to chalk? Chalk is banned in the Netherlands Does your gym ban chalk? It's cheap enough to buy lol Actually yeah it's a cheap place and they'd probably make a huge fuss. But I'll be going to Texas in a few weeks anyway so I'm gonna see if I can find a proper gym while I'm there. What part of Texas you coming to? Fort Worth, got an internship at Lockheed for 5 months. You're from Texas as well I take it?
Yeah, I'm down in Pflugerville, though, just north of Austin.
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Sup guys. I've been doing some thinking and I think one big thing I need to achieve for my next powerlifting competition is to be around 10% bodyfat and 77kg weight for optimum performance (I'm not gonna move up in weight class till next competition, cause I think if I can total 600 with that weight I'll be the strongest by wilk index (got 3rd-4th last time)).
Currently 76kg, 12-13% bf.
For that I'm planning on doing 4 weeks of some sort of bulking routine and 4 weeks of base smolov (from 76kg to 80kg)
Then do some sort of cutting routine of high intensity/low volume for 6 weeks to go from 80 to 76 again and hopefully keep most of my muscle (I'm pretty sure on what I want to do here, basically get my technique back on the powerlifts and peak on strength).
Finally sheyko 9 week cycle before competition to tal fucking 600kg.
I'm not sure how to build the first 4 weeks of bulking routine and I'm looking for suggestions there. Usually, I would do high volume squats and benches and that would be an easy way, but I think I need to do some assitance drills to adress certain weakness and imbalances. Particuarly I feel I need bigger shoulder/triceps to up my bench potential, and stronger upper back muscles as lockout remains my weak point. Also need bigger legs but I just need to mantain form to I can survive smolov tbh (that will take care of legs)
Was thinking on bulking on something around OHP/Good Morning/Squats/BB Rows but can't really put up a coherent plan together. So I need suggestions from u guys.
Tryed googling powerlifting bulking routines but couldn't find anything remotely satisfying. Basically I want to build muscle/adress a bit weakness described above.
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Ever think about adding in oly lifts into your routine once or twice a week? Personally i added 20kg to my deadlift, maintained bench (without benching at all for months and months), and maintained my squat even though i switched to high bar ATG. It will help your speed off the ground for deadlift and out of the hole in the squat, build leg strength and power, and really ignite some growth in your upper back and shoulders as you use them in new ways emphasizing power and stability. I think integrating some of these aspects can help you where you're lacking as a supplement to your normal sport specific training.
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On June 06 2012 10:25 decafchicken wrote:
Ever think about adding in oly lifts into your routine once or twice a week? Personally i added 20kg to my deadlift, maintained bench (without benching at all for months and months), and maintained my squat even though i switched to high bar ATG. It will help your speed off the ground for deadlift and out of the hole in the squat, build leg strength and power, and really ignite some growth in your upper back and shoulders as you use them in new ways emphasizing power and stability. I think integrating some of these aspects can help you where you're lacking as a supplement to your normal sport specific training.
I got a boner from reading this.
not sure if that's good or really bad. I don't give a shit.
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On June 06 2012 08:38 GoTuNk! wrote:
Sup guys. I've been doing some thinking and I think one big thing I need to achieve for my next powerlifting competition is to be around 10% bodyfat and 77kg weight for optimum performance (I'm not gonna move up in weight class till next competition, cause I think if I can total 600 with that weight I'll be the strongest by wilk index (got 3rd-4th last time)).
Currently 76kg, 12-13% bf.
For that I'm planning on doing 4 weeks of some sort of bulking routine and 4 weeks of base smolov (from 76kg to 80kg)
Then do some sort of cutting routine of high intensity/low volume for 6 weeks to go from 80 to 76 again and hopefully keep most of my muscle (I'm pretty sure on what I want to do here, basically get my technique back on the powerlifts and peak on strength).
Finally sheyko 9 week cycle before competition to tal fucking 600kg.
I'm not sure how to build the first 4 weeks of bulking routine and I'm looking for suggestions there. Usually, I would do high volume squats and benches and that would be an easy way, but I think I need to do some assitance drills to adress certain weakness and imbalances. Particuarly I feel I need bigger shoulder/triceps to up my bench potential, and stronger upper back muscles as lockout remains my weak point. Also need bigger legs but I just need to mantain form to I can survive smolov tbh (that will take care of legs)
Was thinking on bulking on something around OHP/Good Morning/Squats/BB Rows but can't really put up a coherent plan together. So I need suggestions from u guys.
Tryed googling powerlifting bulking routines but couldn't find anything remotely satisfying. Basically I want to build muscle/adress a bit weakness described above.
Cool little fact, the world record total for the 123lb class is 1322lb or 599.6kg.
If you achieve 600kg you will be better than the world record for the 56kg class, which to me is really fucking impressive. I'm definitely tuning in for your next meet.
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On June 06 2012 08:34 JingleHell wrote:Show nested quote +On June 06 2012 07:10 Logros wrote:On June 05 2012 23:21 JingleHell wrote:On June 05 2012 14:59 Logros wrote:On June 05 2012 10:01 Risen wrote:On June 05 2012 08:19 rEiGN~ wrote:don't have access to chalk? Chalk is banned in the Netherlands Does your gym ban chalk? It's cheap enough to buy lol Actually yeah it's a cheap place and they'd probably make a huge fuss. But I'll be going to Texas in a few weeks anyway so I'm gonna see if I can find a proper gym while I'm there. What part of Texas you coming to? Fort Worth, got an internship at Lockheed for 5 months. You're from Texas as well I take it? Yeah, I'm down in Pflugerville, though, just north of Austin.
Cool! I've heard that you can party well in Austin so I'll probably head over there a couple of times in the weekends .
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Yeah I hear Austin is a lot of fun!
Forgot to post yesterdays workout:
Back squat up to 405, then 3x315,335,345,355,365,375 then 3x5@ 225
Really feeling it today lols.
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On June 06 2012 15:36 FiWiFaKi wrote:Show nested quote +On June 06 2012 08:38 GoTuNk! wrote:
Sup guys. I've been doing some thinking and I think one big thing I need to achieve for my next powerlifting competition is to be around 10% bodyfat and 77kg weight for optimum performance (I'm not gonna move up in weight class till next competition, cause I think if I can total 600 with that weight I'll be the strongest by wilk index (got 3rd-4th last time)).
Currently 76kg, 12-13% bf.
For that I'm planning on doing 4 weeks of some sort of bulking routine and 4 weeks of base smolov (from 76kg to 80kg)
Then do some sort of cutting routine of high intensity/low volume for 6 weeks to go from 80 to 76 again and hopefully keep most of my muscle (I'm pretty sure on what I want to do here, basically get my technique back on the powerlifts and peak on strength).
Finally sheyko 9 week cycle before competition to tal fucking 600kg.
I'm not sure how to build the first 4 weeks of bulking routine and I'm looking for suggestions there. Usually, I would do high volume squats and benches and that would be an easy way, but I think I need to do some assitance drills to adress certain weakness and imbalances. Particuarly I feel I need bigger shoulder/triceps to up my bench potential, and stronger upper back muscles as lockout remains my weak point. Also need bigger legs but I just need to mantain form to I can survive smolov tbh (that will take care of legs)
Was thinking on bulking on something around OHP/Good Morning/Squats/BB Rows but can't really put up a coherent plan together. So I need suggestions from u guys.
Tryed googling powerlifting bulking routines but couldn't find anything remotely satisfying. Basically I want to build muscle/adress a bit weakness described above. Cool little fact, the world record total for the 123lb class is 1322lb or 599.6kg. If you achieve 600kg you will be better than the world record for the 56kg class, which to me is really fucking impressive. I'm definitely tuning in for your next meet.
OMG I'M so gonna do this. I totally see myself doing above Squat 215 Bench 150 Deadlift 235 within 5 months. I don't get how on earth a small guy can do that, I bet he pulls reallyyyy close to 5x bodyweight. Also, is that raw or wearing a suit? I think I should get a squat suit and auto win next competition 
@Decaf: I'd love to try Oly lifts, but I don't think I'll get much out of it. I pull grinding style sumo, so carry over will be minimal to deadlift. Also I don't have access to equipment/teacher to learn them properly. I'll be doing lots of Front Squats though. Mb on a deloading week I'll do oly lifts for fun :p.
I'd put up my routine, Mostly from Beyond bodybuilding book from Pavel (Pavel knows everything).
3 pressing excercies every other day (OHP, Incline BP, regular BP, Dumbell shoulder side raise, KB Clean & press, etc) alternated with 3 back/leg exercices every training day.
Leg Day: Squat, Front Squats, Dimel deadlifts
Back Day: Suitcase deadlifts, Pull Ups, Hise Shrugs, Dimel deadlifts
Will increase weights/reps 3-4 weeks (starting next one), then deload a week and go for Smolov base cycle.
So many dimel deadlifts as they seem to be exactly what I need to fix most of my weak points. Develop lockout, straigthen my hunched back, build back muscles. If back is to sore will remove and replace with something else. Focus is on back development, as I'll be doing Smolov later. Also the WSB legend says some random guy pulled a world record because of it :p.
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On June 06 2012 20:00 Logros wrote:Show nested quote +On June 06 2012 08:34 JingleHell wrote:On June 06 2012 07:10 Logros wrote:On June 05 2012 23:21 JingleHell wrote:On June 05 2012 14:59 Logros wrote:On June 05 2012 10:01 Risen wrote:On June 05 2012 08:19 rEiGN~ wrote:don't have access to chalk? Chalk is banned in the Netherlands Does your gym ban chalk? It's cheap enough to buy lol Actually yeah it's a cheap place and they'd probably make a huge fuss. But I'll be going to Texas in a few weeks anyway so I'm gonna see if I can find a proper gym while I'm there. What part of Texas you coming to? Fort Worth, got an internship at Lockheed for 5 months. You're from Texas as well I take it? Yeah, I'm down in Pflugerville, though, just north of Austin. Cool! I've heard that you can party well in Austin so I'll probably head over there a couple of times in the weekends .
It's pretty awesome, yeah. I don't go in for the partying much these days, but Austin is pretty excellent. Tons of bars and live music. Number one tip, don't speed through Williamson County.
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Broke in my new adidas today. 100 front squats with, as far as I could tell, good form.Shoes really make a world of difference.
Concerning the GVT, one thing I've come to love/hate about it the exhaustion at the end. When I finish my last set, I'm finished, can't even do bench even though the 100 reps were all legs.
I feel wasted. But I gets the pump, thighs rock hard and throbbing, feels great ^^
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infinity21
Canada6683 Posts
On June 06 2012 23:35 Osmoses wrote:
Broke in my new adidas today. 100 front squats with, as far as I could tell, good form.Shoes really make a world of difference.
Concerning the GVT, one thing I've come to love/hate about it the exhaustion at the end. When I finish my last set, I'm finished, can't even do bench even though the 100 reps were all legs.
I feel wasted. But I gets the pump, thighs rock hard and throbbing, feels great ^^
What are your numbers on the big lifts? Just curious
Was thinking of getting oly shoes as well since it looks like I'll be front squatting a lot.
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No 1RM just x5-7 (pre-gvt):
LB squat: 70kg.
Bench 80kg.
Dead: 105kg.
As you can see, they are not very high. I'm not happy about it, but in my defense I've cutting for several months now and spent the last... six weeks(?) nursing an injured back. Pisses me off, but as long as I keep losing weight I'm willing to settle for shitty strength. I haven't had visible abs my whole life, but I'm close now... And once I get there, I'm gonna start eating again. I'll have some better numbers next year
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On June 06 2012 07:10 Logros wrote:Show nested quote +On June 05 2012 23:21 JingleHell wrote:On June 05 2012 14:59 Logros wrote:On June 05 2012 10:01 Risen wrote:On June 05 2012 08:19 rEiGN~ wrote:don't have access to chalk? Chalk is banned in the Netherlands Does your gym ban chalk? It's cheap enough to buy lol Actually yeah it's a cheap place and they'd probably make a huge fuss. But I'll be going to Texas in a few weeks anyway so I'm gonna see if I can find a proper gym while I'm there. What part of Texas you coming to? Fort Worth, got an internship at Lockheed for 5 months. You're from Texas as well I take it? Show nested quote +On June 06 2012 02:50 Catch wrote:Thanks for the squat videos guys :D @logros. Dude I'm going to Texas too. Won't be there till July 22nd though Let me know if it sucks. I'm flying there the July 9th so I'll let you know. I think I'll be enjoy the weather and the pool when I get there though :p. What are you going to Texas for?
My family goes down with my grandpa every two years for a war reunion. So far I've been to Colorado and Flordia. Pretty cool stuff.
I'm going to San Antonio though, so hopefully it will be just as fun as Dallas, even though I'll be with a bunch of 70 year olds lol
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infinity21
Canada6683 Posts
On June 07 2012 00:30 Osmoses wrote:No 1RM just x5-7 (pre-gvt): LB squat: 70kg. Bench 80kg. Dead: 105kg. As you can see, they are not very high. I'm not happy about it, but in my defense I've cutting for several months now and spent the last... six weeks(?) nursing an injured back. Pisses me off, but as long as I keep losing weight I'm willing to settle for shitty strength. I haven't had visible abs my whole life, but I'm close now... And once I get there, I'm gonna start eating again. I'll have some better numbers next year
That's not too bad. I know I couldn't do that much volume on a cut or if I'm maintaining. Injured back sucks.. My front squat is higher than my back squat now because of my back injury lmao
Are you going for <10% bf or ~12%? Since you're probably not that big, it's better to go down to a reasonable amount of bf% like 12-15 and bulk up to a decent size. Otherwise you'll look like a stick lol
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I don't know about bodyfat and it doesn't really matter. I just want clearly defined abs before I start bulking.
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I arrived at the gym at 9:20 pm. The guy didn't want to let me into the weightlifting room cause they close at 10 pm.
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On June 07 2012 05:34 Seth_ wrote:I arrived at the gym at 9:20 pm. The guy didn't want to let me into the weightlifting room cause they close at 10 pm.
That makes like zero sense I'm about to leave work to do some haphazard machine stuff because of my back. Only a matter of time til I'm back on the horse though.
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"How your body feels is a lie"
Me at work at 8 am - There's no way i'm going to the gym today. Too tired and sore.
10 hours later i'm doing a triple FS at 315 with gas to spare T_T
Workout:
FS up to 335, then triples at 225 245 265 275 315
CJ up to 265
Snatch up to 185
Cousins wedding this weekend, time for some rest, recovery, and maybe a bit of fun :D
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EPT
