Littleliam's Natty Powerlifting Journal

[JimmyF]

some of those dudes are strong, you seen em on supertraining they all pull 500lbs lol

 

[LittleLiam]

Lol. Just been rock climbing fr the second time this week. Forearms are pumped!

 

[LittleLiam]

Climbing was 2 hours bouldering.

Followed by

Pullups

Bwx10x4sets

Bench

Barx10
60x10
100x5
60x20

Done.

 

[LittleLiam]

Quick bis and tris session to get ready for sat. Which will be day 1 of my 12 week build up.

Biceps

Alternating Hammer curls at a fast tempo, drop set of 35/30/25lbs

Concentration curls sat in a bench

20lbs x 10 a side

Dips - these were wide as I had to do them off the supports in a running machine!

Bwx10x4sets

These were between bis

Done and my arms are pumped. Took 6creatine caps about 45 mins before hand.



Pic for all the haterz

Lol

 

[LittleLiam]

Cardio - steady state to not hamper squats tomorrow.

Treadmill - 20 mins, 1.5 incline, 3.4 mph
Bike - 10 mins, 100watts, 80rpm
X Trainer - 10 mins, 5.5 mph

 

[JB]

You look fatter than me and I am about 15kg heavier lmao

 

[LittleLiam]

You look fatter than me and I am about 15kg heavier lmao

I did a bit of "bulking" over Xmas

 

[LittleLiam]

Just tried 100 push ups in 4mins.

Never tried max reps on these.

Managed 99 on the buzzer. So close. Arms and chest are pumped to f*

Reps went like this with rest between sets

45
60
70
80
85
90
Switched to a wider hand position as tris were fried
93
95
99

 

[LittleLiam]

WEEK 1 SESSION 1

Currently in the US so weights are a little over stated.

BENCH PRESS
Bar x6 x5 sets
~60 x3
~80 x3
~100 x3 x5 sets

BENCH PRESS OVERLOAD
~150 x3 (negatives only in the smith)

SQUAT
Bar x6 x5 sets
~60 x2
~100 x2
~140 x2
~160 x2 x5 sets

BENCH PRESS
~60 x10 regular
~60 x10 close
~60 x10 wide

CLEAN AND MILITARY/PUSH PRESS
~60 x5 MIL
~70 x5 PUSH
~60 x5 MIL

BW PULL UPS
X10 x3 sets

Then some climbing. Was worried that 99 pushups earlier would have effected my benching. No issues though. No real time or equipment to do all the assistances I want to do. Soon as I'm back in UK my training will be spot on

 

[jj1981]

You on hols again in states? Lucky bugger

 

[LittleLiam]

Training for work mate. Dull as dishwater

 

[JB]

u enjoying the steaks that come with the US

 

[LittleLiam]

u enjoying the steaks that come with the US

Can't complain

 

[Olly]

That last session looked killer, nice one

 

[LittleLiam]

WEEK 1 SESSION 2

DEADLIFTS

~60 x10
~100 x3
~140 x3

Working sets were performed with me resetting my stance and grip every rep. I don't want to have any eccentric stretch in any of my reps when I'm not warming up. I'm training for starting strength off the floor so will always pull this way in future. Only 1 rep on the platform.

~184 x3 x3 x2

Was supposed to be 5 sets of 3 but... No chalk allowed, didn't have any straps and the bar was tearing my grip apart. Bar also had no whip. I'm going to use a thick bar for deadlift training from now on. We have thick squat bar at Westy's which doesn't whip either. Should improve my grip and make lifts harder than with a bar on the platform.

Dropped the weight to save grip
~140x1 x3 x3

SUMO DEADLIFTS
~100 x10 x2 sets

DIMEL DEADLIFTS
~60 + 2x average bands (~110 at top) x5 x2 sets.

These were horrendous on my lower back . I guess this is be
cause of the accommodated resistance increasing so fast over the duration of the lift, which is a short time frame, which really taxes the muscles as they have to accommodate the increasing load.

Penny dropped lol.

INCLINE SITUPS
BW x20
~10 x10
~20 x5

PULLUPS
BW x10 x3 sets (parallel/wide/reverse grip)

DB ROW
~35 x5 each side - no straps and grip was shot to shit

DB HAMMER CURLS
~15 x15 a side. Tend to just hammer these out to get some blood flowing and speed up as lactic acid kicks in.

Happy with the session.

Bring on BENCH and SQUAT with SQUAT OVERLOAD next workout!