Littleliam's Natty Powerlifting Journal

[LittleLiam]

Monday

Deadlift lockout iso holds for grip

Alternating dB curls

12/10/7s for 20 reps each x 3 sets

Alternating hammer dB curls

12/10/7s for 20 reps each x3 sets

False grip bw hangs - 3 x alap

Done

Extra arms day being added in run up to come to get strong arms

 

[LittleLiam]

14/05/19

SQUATS

Warmed up with hammy curls and calf raises supersetted together

15 reps x4 sets

SQUATS - chucks, wrist wraps, sbd belt, no sniff, no mouth guard

25x10
65x2
105x2
145x2
185x2

Working sets
225x2
225x2
225x2
225x2

225x6 - probably good for 10 there if I wanted to pass out

Leg press

150x15

200x10
200x10
200x10
200x10

Getting better at these

Done

 

[bailey]

Strong lifts and good results from body power.

Good to see you posting in the journal again - always good to read for some motivation.

 

[LittleLiam]

15/05/19 AM BW 95.5

 

[LittleLiam]

Strong lifts and good results from body power.

Good to see you posting in the journal again - always good to read for some motivation.

Cheers mate.

How you been getting on?

 

[bailey]

Cheers mate.

How you been getting on?

Yeah good mate, been following 531 for a couple months and just switched to BBB for assistance.

Squat is moving deadlift is hovering and bench is still shit... So not much has changed

 

[LittleLiam]

Bench

Foam rolling upper back
Band pull aparts, palms down and palms ups

Bar x10x3sets
60x2
100x2
140x2

Working sets
152.5x2
152.5x2
152.5x2
152.5x2
152.5x2 - false grip - last rep assisted as was rolling out of hand
152.5x2

160x1

45 Deg DB TATE PRESS

Warm up
20sx10x3sets

OVER HEAD TRICEP XTNS - ez bar

20x15
25x15
30x15

TRICEP PUSH DOWNS

30x9
25x10
20x15

Done

 

[LittleLiam]

Not posted in a while.

Did Euros

Won

 

[Greedy Ben]

Well done mate!


Great write up too.

 

[PLer86]

Not posted in a while.

Did Euros

Won

View attachment 66669

That's not a podium, they just wanted Liam same height for the photos

 

[LittleLiam]

09/07/21

BW 92.6

Since was last in here, my wife had our daughter, we’ve moved house, and now I’ve set up a garage gym. Getting back into it. Work capacity is on the floor atm. Getting rid of some excess timber.

Entered a pl qualifier in December ready for a competitive year next year.

UPPER 2

Bench: 75x5x5, 6th set x7
Ohp: 40x3x3, 4th set x6
Ez bar curls: +20x10,+10x13
Tricep Pushdowns: +10x25, +10x25

Done

 

[Greedy Ben]

Good to see you back mate!
Will you be solely training the home gym?

 

[LittleLiam]

Good to see you back mate!
Will you be solely training the home gym?

Pretty much until I’ve got my 2nd jab. Then I’ll do a few sessions back at my old gym every so often.

Garage gym is pretty well kitted out now.
Power rack, deadlift platform, lat pull down/seated row, ssb, cambered bar, Swiss bar, power bar, 300+kg plates...

I’ll get some pics up in a post

 

[Mr mac]

I almost had to double take at the name for a second. Good to see you posting. Garage gym for the busy family guy is a no brainer. Your pretty much done session wise in the time it takes to get to and from a commercial gym park up etc.

 

[LittleLiam]

Been tinkering with the home gym. Pretty much all set now.