Squat, bench, DL & occasional running

[asparagus]

NICE!

[Mini Forklift Ⓥ]

8th FEBRUARY 2013
BODYWEIGHT: 144.5
TRAINING TIME: 9.15pm
DURATION: 50mins
WORKOUT COMMENTS: HAPPY WITH THE SQUATS
INTENT: FAST POWERFUL SQUATTING
RESTING PULSE RATE: 40
MP3:



FLOOR PRESS
BAR x 15
88 x 10
110 x 10
132 x 6
154 x 6
176 x 4

BOX SQUATS (USING 1 KILO BANDS AS IN PHOTO)



BAR x 12
88 x 10
110 x 10
154 x 10
176 x 10
220 x 8
242 x 6

[Mini Forklift Ⓥ]

9th FEBRUARY 2013
BODYWEIGHT: 146
TRAINING TIME: 9.30pm
DURATION: 50mins
WORKOUT COMMENTS: FELT FAIRLY GOOD TONIGHT
INTENT: STRONG DL's
RESTING PULSE RATE: 44
MP3:



DEFICIT DL's (PULLING WITH 15kg PLATES)
132 x 6
132 x 6
176 x 3
176 x 1
242 x 1
286 x 1
308 x 1
352 x 1
374 x 1
385 x 1

30secs REST

308 x 6
242 x 4

O.HAND B.BELL ROWS
110 x 12
132 x 12

U.HAND B.BELL ROWS
110 x 12
132 x 12

[Mini Forklift Ⓥ]

Getting some great sessions in and coasting into the push/pull meet this Friday night. Should be a blast!

[Mini Forklift Ⓥ]

Another good session last night and I got some of the good stuff on video. Just watched IT back now, I looked pretty stable and strong throughout the sets so I'm happy with that. The thing I like about box squats is I can do them with a much wider stance with no issues.

Last set which I filmed was 253 x 4 (not couting the band resistance, not sure how much that would add)

[mrbear666]

hey mf, trainings looking sweet! hope all is good down there, good luck on friday if i dont speak to you before!

[Michaël]

Hey MF, i read about your competition your doing this Friday. i wish you good strength man Also your feature in the Australian Men's Health is really awesome. I haven't read all your blog but do you still run lots of distance or not anymore?
greetz man!

[Mini Forklift Ⓥ]

Thanks guys, yeah I'm looking forward to it. Should be fun to get back on the platform again.
Might do some benching for reps tonight then that's it until Friday, the meet is about 6pm.

[Mini Forklift Ⓥ]

11th FEBRUARY 2013
BODYWEIGHT: 145
TRAINING TIME: 9.30pm
DURATION: 60mins
WORKOUT COMMENTS: PRETTY BEASTLY
INTENT: HEAVY BOX SQUATS FOR REPS AND STRONG PULLS
RESTING PULSE RATE: 44
MP3:



SQUAT & DL NIGHT

1 KILO BAND BOX SQUATS
BAR x 10
110 x 8
154 x 8
200 x 4
220 x 4
242 x 4
253 x 4 (see video below)

DEFICIT DL's
110 x 6
110 x 6
176 x 2
242 x 1
308 x 1
352 x 1
374 x 1 (see video below)

80m D.BELL FARMERS WALKS
66
70
75

[captfit]

All the best for the meet MF !

[Cown]

Miss me?
Your meet came up quickly! How are you feeling heading into it?
How are things with the supplements?

[Cellar Yeti]

I'm always impressed when I watch your videos and see what a strong ass god-like being you are. Awesome work bro. And Divamom says hello. (:

[vegan_rossco]

Dude! Was awesome to see another vid
It must be thursday in NZ which means your meet is tomorrow!! Keep me up to date with dude, are you going to record it?? Also how are things? Feels like I haven't spoken to you in a while ahha

[Mini Forklift Ⓥ]

Thanks guys. Yeah we're about 12 or 13 hours in front I think? Just donated about $250 of spot prizes for the meet, I think it's important to try and give back where you can.
Anyhow, I'm feeling good but not taking it too seriously. Deadlift should be around the 400 mark, and anything 220+ on the bench I'll take for now.

[Mini Forklift Ⓥ]

Only at work for about 6hrs today then heading home to get my head together for this meet. Hopefully it will be a lot of fun and I can post up some reasonable numbers ~ weighed in at exactly 145 upon waking this morning.