Littleliam's Natty Powerlifting Journal

[JimmyF]

Nice volume mate, good thinking on setting up every rep on ur deadlift, think i saw Clint do that, no touch n go, no f'kin touch n go shit lol! He's right though, gets u doin every rep same prep wise i guess?

 

[Greyphantom]

no chalk, do they even gym

nice working mate...

 

[LittleLiam]

Nice volume mate, good thinking on setting up every rep on ur deadlift, think i saw Clint do that, no touch n go, no f'kin touch n go shit lol! He's right though, gets u doin every rep same prep wise i guess?

Exactly that

 

[LittleLiam]

no chalk, do they even gym

nice working mate...

Lol. Cheers

 

[LittleLiam]

This is a go to guide on deadlifts

http://articles.elitefts.com/training-articles/14-deadlift-tips-and-tricks/

 

[Greyphantom]

nice article... the man knows...

 

[LittleLiam]

WEEK 1 SESSION 3A - Bench only as back still fried from deads yesterday, I'm trying to catch up with the scheduling as I was delayed at the start.

BENCH PRESS
bar x5 x2 sets
~50 x10
~60 x3
~100 x2 x5 sets - supposed to be 94kg but couldn't be bothered to use tiny plates. All paused on the chest and explosive up. Very happy with these. Felt great. Last two sets were done back to back, no re-racking.

~60 x10 x2 sets - mini band between wrists to engage the lats.

WIDE GRIP BENCH PRESS
~60 x10 x2 sets

DIPS (instead of close grip)
BW x15 x3 sets - increase in comfortable reps here

DB FLYES (Flat bench)
~10 x10
~ 20 x10

All paused at bottom to get the stretch. (Closet BBer warning)

MILITARY PRESS
bar x10
~40 x10
~60 x5 - bit of a push press on last 2.

PULLUPS
bw x10 x3 sets - over hand, wide and pronanted to work the bis.

Great session with a couple of guys from the course.

Looking forward to squats tomorrow

 

[JimmyF]

Do the bands make a dierence mate? Do they really make u feel the lats when lowering...can imagine they do tbh

Good work matey.

 

[LittleLiam]

Do the bands make a dierence mate? Do they really make u feel the lats when lowering...can imagine they do tbh

Good work matey.

I can feel them when I initially stretch it out. Also works te grip to keep
In place. Thinking of resetting every rep to get More activation.

 

[LittleLiam]

Really can't wait to train tomorrow! Is that a bit much?

I've chosen since thurs to give my back extra rest so means I'll be hitting squats and deads tomorrow in a Golds gym.

Had a walk around today.

Thought golds would have had more informed staff but hey.

When I got my "tour" of the machines I asked if they had any free-weights and if I was allowed to do deads.

"yeah - this is Golds, in fact we regularly get bodybuilders come in here on the weekends and deadlift 1000lbs"

Really? Cos there's only 2 people in the world who have done that in competition was my reply.

I then asked if they had a safety squat bar or knew what it was?

"Nope" x2.

Lol.

Tomorrow should be a spectacle lol

 

[Greyphantom]

lmao... first no its not too much, I want to do all three days training now... and then again tomorrow... now that may be a bit much second bwahahahahahahahaha wish I could be there when they said that

 

[Jim]

well maybe they use straps?
lol

 

[LittleLiam]

Fuel for today



And coffee

 

[LittleLiam]

Brutal session. Must have lasted over 3 hours.

Session 3B and 4

Golds Gym Arlington

Bw pull ups
15

These were super aggressive and pulled high above the bar. Gotta assert gym dominance lol

Squat
Bar x10 x3 sets
~60 x6
~100 x3
~140 x3

~170 x5 x2sets
~170 x3
~170 x1

These were brutal. Used a smith last time. Back in the real world!

Cage had awkward heigh hooks for me so pretty much had to calf raise the weight in and out of it. Couldn't Get on with the belt I borrowed.

Poxy 2 prong job that let off a bit of tightness as it fastened. Bring back my lever belt! Knew I should have packed it lol!

Quads are sore = need to work (isolate) quads

Deadlift

~60 x5
~100 x3
~140 x3

~170 x3
~170 x2
~170 x1
~170 x1
~170 x1

Belt on
~170 x1
~170 x1

Belt off
~170 x1
~170 x1

Couldn't rep these as hands were in bits. No chalk allowed!!!! No straps too. Ffs a bloody Golds gym and no chalk!!!!

Dimel Deads
~60 + average bands (~110 at top)

x5 x3 sets

Bw pull ups
10/10/5/5/5/5/5

Bw Back raises
5

Then I found...

Chest supported row

Did these with a back raise "a la" Brandon Lilly. Pull to chest and then flex the lower back doing a back raise.

~20 x5
~40 x5
~60 x5

Brutal

Plate Shrugs

~20 in each hand for 10 reps held at top for a 2 count

Front Plate raise
~20 x10

DB Kroc Row
~45 x5 a side. No grip so sacked off

Bw Back raises

10 x2 sets

Stair climber- wanted to hit quads but the leg extension machine felt horrendous so went for high frequency movement

5mins at 50 steps a min

Decline Ab Crunches

Bw x10 x2 sets
~20 x10

Hanging leg raises

Bw x10 x2 sets

Done as the headache started :/

Weighed in at 186lbs/84.3kg

Happy with that

Now at the climbing gym but my hands are in tatters...

 

[LittleLiam]

Post work out nutrition

Mitts