Bodybuilding/Powerlifting

[MrKambo]

woopdy fucking doo! managed a 100kg bench for 2 reps!!!!

I built up with 5 reps at 55kg, 3 reps with 85kg and went straight for the three digits. Did it completely alone with free weights, soo psyched right now

well done!! that's an amazing milestone the big 100KG, now push for that 120

 

[maniac]

well done!! that's an amazing milestone the big 100KG, now push for that 120

Free weights as well?! Bravo Maniac. Mine was with smyth machine, think I got like 70-80 free weight.

Thanks guys, been working hard for it

Now I need some help (for a change), now having access to a pullup bar I decided to add some ab exercise to the usual situps and dragonflags. I want to do some of those exercise where you hang from the bar and kick your legs up and touch the bar with your feet, twisting your legs in a circle etc. Now I have no idea what to call these so excuse my lack of knowledge in calisthenics stuff.

Now as soon as I started doing these, no stretching obviously, going rambo mode for a change while supposedly I was working my abs, my quads started pulling really badly to the point that I had to stop. This is where I need your help, are there any tips like should I stretch (lol, obviously), should I bend my legs instead of keeping them straight? or any other technique that might help.

 

[Bozzy]

Woop i've just joined the 100kg club

Leg day so
20 kg x8 warm up
50 kg x8 warm up
80kg 5x5
100kg x 2 max rep

Was all ass to grass too.

Although i don't feel i've conquered a weight till i've gone 5x5 on it.

still felt i had more though..

 

[ShaunB-91]

Thanks guys, been working hard for it

Now I need some help (for a change), now having access to a pullup bar I decided to add some ab exercise to the usual situps and dragonflags. I want to do some of those exercise where you hang from the bar and kick your legs up and touch the bar with your feet, twisting your legs in a circle etc. Now I have no idea what to call these so excuse my lack of knowledge in calisthenics stuff.

Now as soon as I started doing these, no stretching obviously, going rambo mode for a change while supposedly I was working my abs, my quads started pulling really badly to the point that I had to stop. This is where I need your help, are there any tips like should I stretch (lol, obviously), should I bend my legs instead of keeping them straight? or any other technique that might help.

Fuck me dude, your trying to touch the bar with your toes, that'll take some good core and ab strength. Have you started slightly further back with hanging knee raises, then almost straight leg lifts (until parallel) and then fully straight legs, controlling on the way down, they seriously work your abs (hence me having abs in the past) but I've never gone for the touch the bar with your toes.

I'm getting annoyed that everytime I do knee hugs, or a movement similiar my back on the right hand side clicks everytime I straighten back out. I got a foam roller last week...it's not as comfortable as it looks on YouTube lol, certainly got some knots.

Edit: As for me, I'm still kicking ass with Z's workouts, I'm on week 5 of the beginners now, got one more week to go and then it gets f'in hard. I noticed at the weekend I can pretty much do a pistol squat now, although if I was to try this week it probably wouldn't happen as my quads, my hamstrings and especially my glutes are killing, this week is all lower body focused so it's tough.

I think I'm going to aim for what the Brooklyn Tank does and do a hand stand, then tuck my knees in and down into a crunch, obviously whilst not touching your feet on the floor. Mesmerized by his videos.

 

[ahimoth]

Completed 180kg 3x3 for back squats on Tuesday. Next step is 180kg 3x5, then 190 3x3/3x5 | 200 3x3/3x5 and then the first comp of the year.

 

[ShaunB-91]

I noticed last night that my legs have gotten pretty big, I'll need to measure them. They do look quite good but now I'm worried my jeans won't fit again. I've just been focusing on my stomach for 5 weeks, completely ignored everything else so was shocked last night when I actually saw them in the mirror.

As well, after I went to the docs last Friday about my asthma I was given the brown preventer inahler and so far so good, I've not had to take the blue inhaler for days, even after training I so far can breath fine.

Looking forward to the rest this weekend though.

Edit: I might get into some real stretching as well, I like the idea of rest days still moving and focusing on the body through stretching, and the foam roller and that to make me feel better. The roller is just uncomfortable atm, this is what I want to do http://instagram.com/p/jckPWIP93N/

 

[Bozzy]

Goal 2 part done.
Deadlift 100kgs 2x1
90kgs 5x5
20kgs 1x8

Think I needed more warmup as today was a struggle until I got going.

Just need to break 100 on bench to set new goals.... but I'm struggling without a spotter.

 

[ahimoth]

185kg back squats 3x3 cleared. 190(195) kg 3x3 next week. Four mroe squats sessions until comp I want to be repping 200kg 10 days out.

 

[ShaunB-91]

I need to remember to buy some scales and weigh myself, really wish I knew how much weight I've lost now. I reached for a Hollister t at the weekend that I bought last year in medium, still had the tag on because it was way to tight, got in it comfortably, so made up!

Got to try jeans on that didn't fit anymore either, hopefully they will and I'll be a 32 waist again. Last week of the beginner training this week, day one was yesterday, damn it was hard, I know that from now on its gonna be tough.

 

[ahimoth]

Weighed in at 118kg today. Down from 122kg so my goal is to lose another 4kg over the next month and then between two and one kilo every month after that.

 

[ShaunB-91]

Weighed in at 118kg today. Down from 122kg so my goal is to lose another 4kg over the next month and then between two and one kilo every month after that.

Nice going Ahimoth. What comps have you got coming up this year?

 

[ahimoth]

Nice going Ahimoth. What comps have you got coming up this year?

GPC Victoria State titles in March, Capo Victoria state titles in May GPC Australian national titles in June, GPC Push pull December and Capo national dead lift competition in December.

I most likely won't be going to national titles for Capo and thus won't be able to attempt to qualify for the worlds titles which will be hosted in Sydney this year although it would certainly be an amazing year if I could go to. Two states, two nationals and one worlds event in my second year of powerlifting. I might make the switch to equipped lifting less competition haha!

 

[maniac]

Guys, (I'm looking at you Dicehunter ) it's the end of my exams so I need to do some decent cutting and lose the water weight from all the sugars and salts eaten in the last 3 weeks.

Anyway I've been doing some planning and macro counting and I need some help to fill up my snacks, I am planning on having 1 scoop of whey and a yogurt as a late morning snack but I'm quite sure its not enough to keep me satisfied until lunch, so any ideas of what I might add to it to fill me up a bit more? Now heres the catch, it needs to be portable, kinda as I'll be at University most of the days, I'll be taking my way in my shaker as dry matter and then mix it up before taking it, and the yogurt, meh we'll see .

 

[maniac]

Dicey?

 

[Dicehunter]

Dicey?

Olla, Sorry between being generally weird, Training and training other people I forget to check threads

The best snacks are home made ones especially when cutting, At the end of this month I'm starting my cutting phase and going back down to 8% BF ready for summer which for me doesn't take long as I have my routine down to a tee.

The snacks I make are home made protein bars based on scoobys recipe on youtube, It's so simple and does the job, Michael Kory also has a great receipe.

As a rule of thumb I dont touch dairy products outside of casein/whey protein powders as dairy makes me retain water which is also never a good thing when cutting season arrives.

 

[maniac]

Olla, Sorry between being generally weird, Training and training other people I forget to check threads

The best snacks are home made ones especially when cutting, At the end of this month I'm starting my cutting phase and going back down to 8% BF ready for summer which for me doesn't take long as I have my routine down to a tee.

The snacks I make are home made protein bars based on scoobys recipe on youtube, It's so simple and does the job, Michael Kory also has a great receipe.

As a rule of thumb I dont touch dairy products outside of casein/whey protein powders as dairy makes me retain water which is also never a good thing when cutting season arrives.

You're the man, I'll try scoobys snacks today.

see what I did there?

 

[Bozzy]

Flat bench
3x8 60kgs
1x5 80kgs

Another 5kgs on .. hopefully i can push on further.

 

[ShaunB-91]

Abs! :d

 

[Bozzy]

Leg day

Squat
1x8 60kgs
1x5 80kgs
1x3 100kgs
1x2 100kgs
1x3 80kgs
1x3 80kgs

Kind of annoyed by this.. thought i'd get more on 100kgs but without a spotter i didn't want to over push.

Seated calf Raises
4x8 55kgs

Leg press
3x8 120kgs

Leg extension
55kgs
3x8

Walked for 5 mins and did some stretching, had a hot bath and so far my legs haven't turned to jelly.

 

[ahimoth]

Squats today 3 weeks out (2 sessions + 1 week rest)
190kg 3x3

Went 25kg (bar) > 75kg > 125kg > 140 kg > 170kg (kneewraps from here) > 190kg (3x3)