Mini Forklift Posted January 22, 2012 Share Posted January 22, 2012 (edited) Okay, first a little about me... I come from an endurance sports background, mainly triathlon/cycling/running. Some of my achievements are: ** Numerous 5, 10 and 15km road races** 30+ half marathons (PB 1:36 and a heart attack midway through the race)** 10 full marathons (PB 3:54)** 2 offroad ultramarathons I competed in my first powerlifting meet back in 2004, I won the U100kg class. I have competed a few times since then, also winning all of them apart from one shocker where I bombed out on the squats This year I plan to carry on much the same, just winning what I can! I'll write up my training from about a month ago so you get the idea of what I do; currently I am training towards a push pull meet which is 5weeks away and then the Canterbury Champs in mid-April. This year I also hope to break the New Zealand raw deadlift record for my weight class, which stands at 451lb. Thanks for following along Edited December 3, 2012 by Mini Forklift Ⓥ Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 SATURDAY 3rd DECEMBER I DIDN'T MISS A SINGLE LIFT TODAY ~ COULDN'T HAVE GONE ANY BETTER Weighed in at 142.78lb around 10.30am. SQUAT220242264 BENCH209220231 *COMPETITION PB* DEADLIFT396407418 *PB* TOTAL: 913 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 WEDNESDAY 7th DECEMBERBODYWEIGHT: 147TRAINING TIME: 9pmDURATION: 45minsCOMMENTS: First session back in the gym since the meet. Strength was good (despite tiring quite quickly), but didn't push things that hard tonightINTENSITY: 70%RESTING PULSE RATE: 50 APPETITE: AWESOMEPRE WO NUTRITION: Oats, muesli, blueberries, raspberries, protein powder, organic molasses & cinnamon http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc6/224234_10150173718278720_556433719_6845613_7963761_n.jpg POST WO NUTRITION: 450cal protein shake, 5g creatine, 3g glutamine CHEST DYNAMIC WARMUP10mins PAUSED BENCH45 x 15110 x 8180 x 4 PAUSED BENCH (with 2 x boards)210 x 5220 x 5242 x 4 INC. D.BELL PRESS44 x 1566 x 1066 x 875 x 888 x 8 W.G. DIPS202010 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 FRIDAY 9th DECEMBERBODYWEIGHT: 145.5TRAINING TIME: 1pmDURATION: 40minsCOMMENTS: Trying to keep a cold at bay. Will run 10,000mg Vitamin C through the course of today and hopefully that should kill it off. Felt a little off best today, but dug deep and actually managed to squat 11lb more than at the meetINTENSITY: 85%RESTING PULSE RATE: 52 APPETITE: GOODPRE WO NUTRITION: 2 x slices multi grain toast, salmon & 2 x poached eggs ATG SQUATS45 x 15110 x 8180 x 4220 x 2242 x 1264 x 1275 x 1 CARDIOStationary Bike: 10mins, Level 8 POST WO NUTRITION: 450cal protein shake, 5g creatine, 3g glutamine Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 So I find myself chasing the NZ raw record of 451lb for the DL... SUNDAY 11th DECEMBERBODYWEIGHT: 145TRAINING TIME: 4.30pmDURATION: 50minsCOMMENTS: Felt great and keen to hit out some good DL's today.INTENSITY: 90%RESTING PULSE RATE: 48 APPETITE: PERFECT PRE WO NUTRITION: White coconut rice, spicy mushroom balls & vegesPOST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine DEADLIFT DAY DL's135 x 12225 x 6*PULLING OFF 3 x 20kg PLATES (SEE VIDEO BELOW)* 315 x 3360 x 3396 x 2418 x 3 *PB FOR REPS*429 x 1 *PB*440 x 1 *PB* http://www.youtube.com/watch?v=BA99VqQl3gY Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 MONDAY 12th DECEMBERBODYWEIGHT: 147TRAINING TIME: 9pmDURATION: 50minsCOMMENTS: Nice semi-easy session tonight INTENSITY: 70%RESTING PULSE RATE: 48 APPETITE: GOODPRE WO NUTRITION: 2 x gurnard fillets, pasta & salad POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine CHEST DYNAMIC WARMUP10mins PAUSED BENCH45 x 20110 x 8157 x 6180 x 4210 x 2220 x 3 (using 2 x boards)231 x 6 (using 2 x boards) INCLINE BENCH45 x 12110 x 10157 x 6135 x 910sec pause135 x 3 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 THURSDAY 15th DECEMBERBODYWEIGHT: 143TRAINING TIME: 5pmDURATION: 50minsCOMMENTS: Good squat session this afternoonINTENSITY: 85%RESTING PULSE RATE: 46 APPETITE: GOOD BUT HAVEN'T HAD A CHANCE TO EAT TOO MUCH TODAY PRE WO NUTRITION: Falafel & salad souvelaki mmmm POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine SQUAT DAY ATG SQUATS45 x 20110 x 8180 x 6220 x 3242 x 2264 x 1275 x 1____________________ Dinner time after training Miso soup with seaweed2 x slices rye breadPotatoes, kumara (sweet potato), organic field mushrooms, grean beans & broccoli from our organic vege garden & 2 x cloves of gresh garlic Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 FRIDAY 16th DECEMBERBODYWEIGHT: 146TRAINING TIME: 9pmDURATION: 50minsCOMMENTS: Trained some biceps, first time in months. Very happy with my PB todayINTENSITY: 90%RESTING PULSE RATE: 48 APPETITE: GOODPRE WO NUTRITION: Salmon fillet, 2 x poached eggs, watercress and 2 x slices multigrain toast POST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine HAMMER CURLS31 x 1035 x 10 SUPERSET WITH EZ B.BELL CURLS77 x 1077 x 10 CABLE CURLS (ROPE)46 x 1033 x 15 FLAT D.BELL PRESS40 x 1553 x 1075 x 888 x 12 *Wow, that set felt light*97 x 7 *PB* ABSLying leg raisesAlternating crunchesPlanksTwisting obliques (bar behind head)100 x steps ups ** Never even attempted to press the 97's before, so man was I happy with that !! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 MONDAY 19th DECEMBERBODYWEIGHT: 146TRAINING TIME: 9pmDURATION: 60minsCOMMENTS: SOLID SESSION !!INTENSITY: 80%RESTING PULSE RATE: 46 APPETITE: GOODPRE WO NUTRITION: Salmon & vege pasta bake with saladPOST WO NUTRITION: 550cal protein shake, 5g creatine, 3g glutamine DAY OF THE DEADLIFT DEFICIT DL'S (USING 2 x 20kg PLATES)135 x 12135 x 12225 x 8 DL's (USING 15kg PLATES TO INCREASE ROM)247 x 6315 x 3360 x 2382 x 1382 x 1382 x 1 GOOD MORNINGS33 x 1544 x 15 STEP UPS (HOLDING 5kg PLATES)2 x SETS STANDING CL. GRIP CABLE ROWS73 x 1273 x 12 SPEED DL's WITH 20kg BAGS 2 x SETS OF 15 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 MONDAY 19th DECEMBERBODYWEIGHT: 144TRAINING TIME: 2.30pmDURATION: 30minsCOMMENTS: Too easy, should have gone a little heavierINTENSITY: 80%RESTING PULSE RATE: 46 APPETITE: GOODPRE WO NUTRITION: Sushi, Carbonated Powerade with caffeinePOST WO NUTRITION: Vegetarian pizza LEG EXTENSIONS (WARMUP)73 x 1273 x 1273 x 12 LEG PRESS (118lb SLED + 88lb WEIGHTS) ** We have two Leg press machines, so I picked the heavier one205 x 123 *PB* 1 x ARM D.BELL ROWS44 x 1053 x 10 REVERSE GRIP EZ B.BELL CURLS44 x 1244 x 12 INCLINE STYLER PRESS44 x 1044 x 10 ** A good session in between earthquakes. We're approaching the 10,000 aftershock mark now, insane. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 FRIDAY 23rd DECEMBERBODYWEIGHT: 144TRAINING TIME: 2pmDURATION: 40minsCOMMENTS: Was okay until the last set, wrists didn't feel strong this afternoon INTENSITY: 80%RESTING PULSE RATE: 48 APPETITE: GOODPRE WO NUTRITION: SushiPOST WO NUTRITION: Rice, baby spinach and 3 x homemade vegetarian sausages Mmmmm SESSION I INC. D.BELL FLYES (WARMUP)26 x 1231 x 12 FLAT D.BELL CHEST PRESS44 x 1553 x 1270 x 1079 x 1088 x 897 *FAIL* AB WORK10mins 1 x ARM SPEED DL'S WITH 20kg KETTLEBELL1212 SESSION II FLAT D.BELL CHEST PRESS40 x 1266 x 1079 x 692 x 797 x 4 http://www.youtube.com/watch?v=ffWs4tFkRNg Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 SUNDAY 25th DECEMBERBODYWEIGHT: 145TRAINING TIME: 5pmDURATION: 20minsCOMMENTS: Quick, easy Christmas session todayINTENSITY: 70%RESTING PULSE RATE: 46 APPETITE: GOODPRE WO NUTRITION: Christmas lunch !! POST WO NUTRITION: 550cal protein shake, 5g creatine + 3g Glutamine 'SMALL PLATE' DL's (USING THE 35's)110 x 15180 x 12247 x 10315 x 8315 x 8382 x 3382 x 3382 x 2 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 http://www.youtube.com/watch?v=lHGu4sUFQgY 'Small plate' deadlifts (conventional style), working up to 90% of my max which is around 400lb. Using 15kg plates instead of the regular 20's to increase the ROM. My strength right now is as I start my training; working towards both the NZ Nationals and to try and break the NZ raw deadlift record for my weight class (205kg). Um, that's the record btw, not my weight class. Nothing like a little pressure to make you perform aye! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 SATURDAY 31st DECEMBERBODYWEIGHT: 143TRAINING TIME: 2pmDURATION: 45minsCOMMENTS: Time to start breaking in the squat suit, it's gonna take a few workouts.INTENSITY: 80%RESTING PULSE RATE: 46 APPETITE: GOODPRE WO NUTRITION: 1,500cals 4 x vegetarian sausages, lentil curry, 2 x slices multigrain bread & protein shake w 5g creatine + 3g GlutaminePOST WO NUTRITION: 2 x bananas, muesli LEG EXTENSIONS (WARMUP)73 x 1288 x 1273 x 12 ATG SQUATS (WARMUP)45 x 10110 x 8 ATG SQUATS (SUITED)110 x 5110 x 5180 x 5220 x 3242 x 2 (very easy)264 x 2 (easy)275 x 2 (comfortable)275 x 1 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 NEW YEARS DAYBODYWEIGHT: 144TRAINING TIME: 5pmDURATION: 50minsCOMMENTS: Didn't waste any time today, just wanted to hit the weights heavy and with move as fast as I could between setsINTENSITY: 90%RESTING PULSE RATE: 46 APPETITE: GOODPRE WO NUTRITION: White & brown rice, salad, prawns + 2 x bananasPOST WO NUTRITION: Homemade pizza: Salmon, red capsicum, low fat Edam cheese, olives, spinach tomato, cracked pepper + lemon juice CHEST D.BELL FLYES (WARMUP)31 x 1535 x 1240 x 10 PAUSED BENCH45 x 20110 x 10154 x 6176 x 3200 x 2210 x 2210 x 2220 x 1 INCLINE D.BELL PRESS40 x 1253 x 1079 x 888 x 6 ** I have around a month before I start prep for my next meet, so these next four weeks is the time I need to keep my calories up and really train as productively & heavy as possible. Can't wait Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 TUESDAY 3rd JANUARYBODYWEIGHT: 144TRAINING TIME: 7pmDURATION: 50minsCOMMENTS: Second session in the suit and it's still tighter than an Englishman on holidayINTENSITY: 80%RESTING PULSE RATE: 46 APPETITE: GREATPRE WO NUTRITION: Homemade salmon & vege pizza (the last one)POST WO NUTRITION: Protein bar, quinoa + 1 x hoki fillet SQUAT DAY I LEG PRESS (WARMUP)1PPS x 252PPS x 253PPS x 30 STIFF LEG D.BELL DL's44 x 1248 x 12 ATG SQUATSBAR x 12110 x 8ATG SQUATS (SUITED)110 x 8176 x 8220 x 3220 x 3242 x 2264 x 1242 x 1220 x 2 ** Called it a night after that, my legs were killing me (from the suit not the squats) In order for me to qualify for the Nationals I just need a bit of an 'injection' to my lifts. At the Canterbury Champs in April (where I can qualify) pretty much everyone will be wearing a suit. Last year I remember being the only person lifting raw lol, so I'm really just doing what I have to ~ I do however refuse to get into that whole bench shirt stuff. I'll simply be wearing the suit for the squat and I'll likely do the other two lifts raw, not that it matters as I know it won't be classed as a raw total. I'm not fussed about this one being equipped, there's a few raw meets through the year which I'll do as well. I've bought the suit so I figure I might as well get some use from it, it's all experience in the sport. Need to bring my squat up to at least 310lb. Bench shirts?.. nah. Just never been into them. Nothing against guys that want to use them but I don't have the time to waste learning how to use them. I'm not too far behind without one anyway and I've only been back into PL'ing for a year; the best lifter in my weight class is lifting 264 with a shirt, I'm aiming for somewhere in the 240's with no shirt. To me it doesn't make sense for me to start learning how to use a shirt and devoting time to training with it, I'd rather spend time getting my bench up with no outside assistance. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 Bit of cooking, bit of benching... http://www.youtube.com/watch?v=ztzdXFoCDVk Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 MONDAY 9th JANUARYBODYWEIGHT: 145TRAINING TIME: 8pmDURATION: 45minsCOMMENTS: Fast paced session, good pressing strength tonight.INTENSITY: 70%RESTING PULSE RATE: 48 APPETITE: REALLY GOODPRE WO NUTRITION: 2 x ciabatta slices, large portion of garlic prawnsPOST WO NUTRITION: protein shake w 5g creatine + 3g Glutamine ANCILLARY WORK STANDING MILITARY PRESSBAR x 2066 x 1077 x 888 x 8 OLYMPIC FRONT SQUATSBAR x 1288 x 1088 x 1088 x 10 CGBP66 x 1588 x 10132 x 10176 x 7200 x 3 (felt fairly easy TBH) EZ B.BELL CURLS33 x 1555 x 1277 x 1288 x 12 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 MONDAY 16th JANUARYBODYWEIGHT: 145TRAINING TIME: 8pmDURATION: 45minsCOMMENTS: Squats were tough tonight, think I prefer the lower reps. Fast pace tonight. WEEK: MEDIUMRESTING PULSE RATE: 44 APPETITE: REALLY GOODPRE WO NUTRITION: Large bowl oats, muesli, protein powder, blueberriesPOST WO NUTRITION: 2 x slices multigrain bread, smoked salmon, wild field mushrooms, 2 x eggs and a long black http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/398451_10150489576283720_556433719_8794263_2041812166_n.jpg LEGS LEG EXTENSIONS33 x 1233 x 1233 x 12 LEG PRESS2PPS x 153PPS x 154PPS x 155PPS x 12 ATG SQUATS (RAW)BAR x 2090 x 12135 x 10176 x 8200 x 6 *REP PB* CARDIO35min walk around Hagley Park (second largest park in the world and it's only a 5min walk from the Anytime Fitness I train at). Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 So, training is good and the weight is slowly climbing (145 first thing this morning after the toilet). This is a fairly typical lunch for me right now, 5wks out from the push/pull meet and my first competition of the year... http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/382914_10150497321563720_556433719_8822826_288943322_n.jpg I'll eat the whole pack of smoked salmon, usually 4-6 pieces of gluten free bread (tastes better and is easier on my digestive system) and quite a bit of mixed salad. I usually eat about 1/2 bag of either mixed nuts (lightly salted) or mixed raw nuts. I tend to go for the salted ones when it's a hot day as I figure that's when I might need the extra sodium, especially if I'm training. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 (edited) WEDNESDAY 18th JANUARYBODYWEIGHT: 145TRAINING TIME: 4.30pmDURATION: 45minsCOMMENTS: Nice little session WEEK: MEDIUMRESTING PULSE RATE: 46 APPETITE: GOODPRE WO NUTRITION: 3 x slices of salmon, pesto & sundried pizzaPOST WO NUTRITION: 550cal Protein shake w 5g creatine + 3g Glutamine, 1 slice banana bread PAUSED BENCHBAR x 20110 x 8154 x 7176 x 5176 x 5176 x 5 INC. D.BELL PRESS44 x 1257 x 1070 x 875 x 8 Edited January 22, 2012 by Mini Forklift Ⓥ Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 THURSDAY 19th JANUARYBODYWEIGHT: 145TRAINING TIME: 3.30pmDURATION: 45minsCOMMENTS: Average session, my left hammy cramped after trying Pendlay rows for the first time. Wasn't able to do my planned regular DL's so was a little pissed. Will hit them at the weekend instead WEEK: MEDIUMRESTING PULSE RATE: 45 APPETITE: GREATPRE WO NUTRITION: 2 x large salmon & sald s/w on gluten free bread, 550cal Protein shake w 5g creatine + 3g GlutaminePOST WO NUTRITION: Large serving of coconut rice, spicy mushroon meatballs & vegetables PENDLAY ROWSBAR x 1288 x 12 T-BAR 1 x ARM DL'S88 x 12 (each side)132 x 12176 x 10 HAMMER STRENGTH DL's (VERY CLOSE STANCE)2PPS x 123PPS x 124PPS x 10 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 22, 2012 Author Share Posted January 22, 2012 FRIDAY 20th JANUARYBODYWEIGHT: 145TRAINING TIME: 4.30pmDURATION: 45minsCOMMENTS: Awesome session, strength is coming up WEEK: MEDIUMRESTING PULSE RATE: 46 APPETITE: GOODPRE WO NUTRITION: Large salmon & salad s/w with almond butter, double espressoPOST WO NUTRITION: 550cal Protein shake w 5g creatine + 3g Glutamine, 1 slice banana bread PAUSED INC. BENCH (Light stretching in between sets to open chest)BAR x 1588 x 6110 x 4132 x 4154 x 4176 x 3176 x 3 ** All sets were performed with a slow negative, pause with bar on chest then powering back up as fast as possible. Speed is a key element in moving maximal weight and I need to spend more time developing this. I purposely kept the reps down as I'm not aiming for a pump ~ in fact I don't want a pump as I'm want to keep my muscle fibres moving as freely as possible INC. D.BELL PRESS53 x 1284 x 10 *PB for reps* ** Wanted to hit a ME set (max effort) and you can't do that if you waste energy working your way up the rack. First set was just to get into the groove with the dumbbells, then straight into my final heavy set. EZ B.BELL STANDING MILITARYBAR x 2055 x 1277 x 1099 x 8 I'm training with Leighton at Eastside Powerlifting gym tomorrow. He's got a 500lb bench PB so I'm resting up today, I need to be fresh !! Can't wait, he's going to give me some tips and technique pointers. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 23, 2012 Author Share Posted January 23, 2012 Just heard from my wife's cousin, she's been down south racing in Wanaka. She won yet another race last night (her boyfriend won the elite mens race), she's almost unbeatable going into this years Olympics http://www.sportzhub.com/site/images/stories/events/triathlon/Wanaka12Hewitt_MikeHeydonTri%20NZ.jpg http://www.stuff.co.nz/sport/other-sports/6292130/Hewitt-and-Vidal-too-strong-in-Wanaka-triathlon Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 23, 2012 Author Share Posted January 23, 2012 FRIDAY 20th JANUARYBODYWEIGHT: 145TRAINING TIME: 9.30amDURATION: 60minsCOMMENTS: Got some good advice from Leighton, he is one of NZ's top bench presser's. I need to stay tighter during my singles but other than that my technique has improved considerably since last time I trained with him. WEEK: MEDIUMRESTING PULSE RATE: 48 APPETITE: GREATPRE WO NUTRITION: Large bowl of oats, blueberries, 1 x banana & 2 x scoops of protein powder, double espressoPOST WO NUTRITION: 550cal Protein shake w 5g creatine + 3g Glutamine, Yum Char Chinese lunch PAUSED BENCH (Light stretching in between sets to open chest) ** Can't remember all of the sets as we would have done at least 10, but the main ones were: 200 x 3220 x 1 (easy)231 x 1 (easy) PARTIAL BENCH (USING 3 x BOARDS)200 x 6220 x 5242 x 4264 x 3 INC. D.BELL PRESS44 x 1066 x 1077 x 1088 x 8 Really enjoyed todays training, was inspiring being around someone as strong as Leighton. He pressed 451 raw for a strong double today. We had probably done about 15 sets or so (at least) by the time we hit the dumbbells, so for me to knock out an easy set of 10 reps with the 88's was a good note to finish on. Strength is great right now, although I might look at increasing my bodyweight a few pounds over the next couple of weeks. Link to comment Share on other sites More sharing options...
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