Greg's Powerlifting Training Journal

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Mini Forklift Ⓥ
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Re: Greg's Powerlifting Training Journal

#46 Postby Mini Forklift Ⓥ » Wed Nov 07, 2012 10:55 pm

With your PB, oatmeal, and chocolate soy milk do you mix it all together and heat it up?

Sounds good, just thinking of what I could substitute the PB for as I hate the stuff haha. Solid training in here mate, keep it up.
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Re: Greg's Powerlifting Training Journal

#47 Postby TallCanz » Sat Nov 10, 2012 9:22 pm

And a back log update from Friday.

Squats. I was feeling lazy/ had promised myself that I was going to start training raw more so I didn't fumble around like a big baby on the smith machine trying to get my tight pants on.

Buffalo bar
Bar x 12 x 2
145 x 10
235 x 5
Add belt + Colin of Arabia
325 x 3
Add wraps
375 x 1
395 x 1
415 x 1
465 x 1 (PR with light bands)

Snatch grip speed deadlifts
225 x 5 x 5
Ab work

Today, bench
Felt really fat and lazy. Probably because I ate half a sleeve of Pringals before going to work out, but that's neither here nor there.
Bar x 15
95 x 12
135 x 10
185 x 8
225 x 5
275 x 2
Add shirt + Converge
2 board work
365 x 2
395 x 2 x 2
1 board
425 x 1
This was easy and I hated it. I can't wait to start throwing around more decent weight. For the time being, conditioning is part of an uphill battle to a 500+ pound bench.

Took the shirt off, twirled it around my head like a helicopter and then did some pressing off of a 4 board with a close grip
295 x 5 x 3

Orange band pull aparts x 15 x 3
DB rows 125 x 8 x 3
DB hammer curls 45 x 8 x 4

I just fried up some Gardein 'chicken' patties and threw together an Italian sandwich. I ate all four and I'm still hungry. Time to hit the Pringals.

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Re: Greg's Powerlifting Training Journal

#48 Postby TallCanz » Mon Nov 12, 2012 10:56 pm

2" blocks + 25 lb. plate for a roughly 4" block pull

135 x 10
225 x 5
315 x 3
Added stupid orange suit straps up + belt + Kelly Clarkson
405 x 3
455 x 1
495 x 1
545 x 1 (50 lb. PR)
Came up easy, but I'm still apprehensive about getting too wild with the weights
Drop set 405 x 5 x 2

T-Row 225 x 6 x 4
Black bands standing crunches 120
Mastadon bar squat 145 x 20

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Re: Greg's Powerlifting Training Journal

#49 Postby MattSxvx » Tue Nov 13, 2012 4:25 pm

Whats with the blocks?

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Re: Greg's Powerlifting Training Journal

#50 Postby TallCanz » Tue Nov 13, 2012 6:29 pm

MattSxvx wrote:Whats with the blocks?


Abbreviating the range of motion is a good way to work through your weak points. It's the same idea with rack pulls. Since we use an actual competition deadlift bar, pulling in the rack consistently would eventually bend the bar. Right now I'm trying to get used to pulling in a suit. I haven't done since February (maybe March?) and I want to make sure that I'm getting the right form down so I'll be consistently working down the blocks until I get to the floor level. I just don't want to offset my progress by getting overzealous and pulling from the floor too quickly.

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Re: Greg's Powerlifting Training Journal

#51 Postby TallCanz » Tue Nov 13, 2012 6:35 pm

Dynamic bench. Going through some things now and I have a lot on my mind. As a consequence of my overactive mind, I have a tendency to not eat as much. Skipped three meals so far today. Gym time isn't really helping me out at all, but the last thing I need is an excuse not to do something that I've worked so hard to achieve. Keep on keepin' on, I suppose.

Bar x 20 x 2
95 x 15
135 x 12
185 x 3 x 2
185 + 40 lbs. chains x 3 x 4
185 + 80 lbs. chains x 3 x 4

Overhead press 115 x 8 x 4
Orange band single arm press down 12 x 4
DB. lat raise 30 x 8 x 4
Doubled average band standing crunches 50 x 2

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Re: Greg's Powerlifting Training Journal

#52 Postby jamesxvx » Tue Nov 13, 2012 7:22 pm

I've been through the same thing man, it bogs you down and takes away from your workout and what you've worked for. If I could get even close to some of your numbers I would be stoked. Its wicked to see another powerlifter on here, definitely motivating.

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Re: Greg's Powerlifting Training Journal

#53 Postby TallCanz » Wed Nov 14, 2012 6:47 pm

jamesxvx wrote:I've been through the same thing man, it bogs you down and takes away from your workout and what you've worked for. If I could get even close to some of your numbers I would be stoked. Its wicked to see another powerlifter on here, definitely motivating.


It's equally motivating to see others that are living a similar lifestyle. In terms of body weight to the pounds that you're lifting, you're doing incredible things. I wish that I was as strong in my overhead presses as you are.

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Re: Greg's Powerlifting Training Journal

#54 Postby Mini Forklift Ⓥ » Fri Nov 16, 2012 2:25 pm

Maybe you could look at taking some 'stress' herbs? I'm doing the same at the moment and it has really helped, both with the training & the mind. I'm thinking things like rhodiola, withania and a good dose of magnesium before bed would help. Just a thought mate MF.
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Re: Greg's Powerlifting Training Journal

#55 Postby TallCanz » Sat Nov 17, 2012 8:33 pm

Mini Forklift Ⓥ wrote:Maybe you could look at taking some 'stress' herbs? I'm doing the same at the moment and it has really helped, both with the training & the mind. I'm thinking things like rhodiola, withania and a good dose of magnesium before bed would help. Just a thought mate MF.


Thanks for the idea. I already take magnesium in the morning so maybe I'll switch that out and take it at night. I'll try looking at GNC tomorrow to see if they have the other two.

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Re: Greg's Powerlifting Training Journal

#56 Postby TallCanz » Sat Nov 17, 2012 8:38 pm

I skipped squat night on Friday. I don't feel good about it, but I hadn't slept in about 30 hours at that point and didn't want to risk injuring myself. Everything went pretty smoothly with benching tonight. I just really want to hit 500 in this meet in December.

Bar x 15
95 x 12
135 x 10
185 x 5
225 x 3
275 x 1
Add shirt + Madball
385 for 1/2 rep
2 board 435 x 2 x 2
1 board 445 x 2

Leverage row 160 x 8 x 4
OH press 95 x 10 x 4

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Re: Greg's Powerlifting Training Journal

#57 Postby Mini Forklift Ⓥ » Sat Nov 17, 2012 10:51 pm

Take the magnesium at night as that's mainly when the body absorbs it, should also help with sleep as it acts as a muscle relaxant. I'd be looking at about 500mg/day mate.
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Re: Greg's Powerlifting Training Journal

#58 Postby TallCanz » Mon Nov 19, 2012 7:47 pm

Mini Forklift Ⓥ wrote:Take the magnesium at night as that's mainly when the body absorbs it, should also help with sleep as it acts as a muscle relaxant. I'd be looking at about 500mg/day mate.


That's what I have been doing in the morning. I'll try switching it up and taking it at night. Thanks for the advice!

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Re: Greg's Powerlifting Training Journal

#59 Postby TallCanz » Mon Nov 19, 2012 7:55 pm

Pulling today. My spirits are a little higher and I've been getting a little more sleep. Sometimes it's necessary to realize that no matter what happens in life it will go on. I did get an internship that I applied for with Natural Resource Management at my school which got me thinking that the Aces in life don't come at the same time.

Still working my way to the floor with the blocks
Blocks + 15 lb. rubber plate ~3"
135 x 10 x 2
225 x 8
315 x 5
Add belt and suit straps up
365 x 3
405 x 3
455 x 2
495 x 2

All are moving pretty quickly. Three inches was about where I hurt my back a while ago pulling in a suit. This was a good way to break through a mental block.

ATG squats 185 x 20
Wide grip pull down 150 x 6 x 4
Standing crunches with heavy band 30 x 4
Medium grip seated rows 150 x 6 x 4

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Re: Greg's Powerlifting Training Journal

#60 Postby Mini Forklift Ⓥ » Mon Nov 19, 2012 8:49 pm

Good pulling mate, that will be good for the confidence no doubt.

I'm going to go back to the blocks after my December 1st meet as I want to work on being able to pull 440 from the floor by the time my other meet comes around in April.
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