Littleliam's Natty Powerlifting Journal

[LittleLiam]

man... that ain't some thing to brag about... I mean I like my women curvy but there is a limit!

Never go heavier pal. NEVER! And I'm a midget.

 

[Jim]

Never go heavier pal. NEVER! And I'm a midget.

so 180 is as big as they get?... that's still huge! just because your short dnt mean you can't have higher standards buddy... You must look well funny together... a midget and a sumo... lol one crazy porno right there!

 

[LittleLiam]

so 180 is as big as they get?... that's still huge! just because your short dnt mean you can't have higher standards buddy... You must look well funny together... a midget and a sumo... lol one crazy porno right there!

We make a comfortable living out of it. Comfortable 'cos she's so spongey. Tend to just slap the fat and ride the ripples...

 

[Jim]

lol like shagging water bed... kinda what I usta to the sofa as a kid... lol

 

[LittleLiam]

last nights training was a mixed bag. Wanted to squat. Hammys were still sore and the platforms were in use. so.

PULLUPS
bwx10x3sets

DIPS
bwx15
bwx10

HALF MUSCLE UPS
3 - throw left shoulder over the bar first, not both at the same time.

LOG PRESS

65k and strict mill press x 1
85k and strick mill press x 1

VIKING PRESS
80x10
90x3
100x1
110x1
120x1
130x1

SINGLE LEG BW SQUATS

5 a side

Done

Aim to do real muscleups this year...

 

[LittleLiam]

Here I am going to outline this years training. Take a look and let me know what you think and ask questions!

POWER LIFTING 2013

This year's 1st training cycle will be focussing primarily on peaking for the BPC British Qualifier, and taking part in and a few other comps. All in the 82.5kg Raw Open class.

Competitions

MARCH: Local Charity PL COMP run by my Gym.

APRIL: BPC British Qualifier Folkestone

MAY: BODY POWER PUSH/PULL

I'll be using the charity competition to work up to my opener for the BPC. Nothing too strenuous as I am not planning on doing max effort singles until April.

Folkestone I will use to attempt new PBs in all lifts, and hopefully retain my British Record in Squat for my class.

202.5kg @ 78.7 kg bodyweight.

This was done at a BPC and WPC sanctioned event so to stay Raw in both feds I wore only a belt and wrist wraps, no knee wraps.
To be confirmed if I will wear knee wraps for this year's comps.

BODY POWER push/pull remains to be seen if I enter or not. My bench is a weak point for me currently and not doing squat will give me a mediocre total. A few guys from my gym will be competing equipped and in the strongman. So it will be a good experience as I have not been to BODY POWER before. Could be a good place to fish for sponsors...

TRAINING MAXES

SQUAT 205kg

BENCH 125kg

DEADLIFT 225kg

I want more frequency benching and squatting than what 5/3/1. Frequency in terms of how ,many times I perform that exercise in the training week, and number of sets in the 80-90% range for multiple sets of ~3 reps.

I want to deadlift with a higher number of sets in the 80-90% range as stated for benching and squat. Only once per week.

To this end I will be adopting the Dr Squat / Dr Hatfield 80 day peaking cycle.

Dr. Squat's 80 day program

Working Days

Day 1: Bench and Squat + Bench Overload

Day 3: Dead lift

Day 6: Squat and Bench + Squat Overload

Day 9: Dead lift

Day 11: Bench and Squat + Bench Overload

Etc...

Overload will be done with 120% 1rm lowered to pins and either reset or have weight taken of by training partners and returned to top by me. This will be for 3 singles.

This rotation changes closer to comp day where all lifts are carried out on same day with no assistance work.

Assistance Exercises - are not covered in the plan and get eliminated at certain points so I've chosen ones I think will give me the best bang for buck.

SQUAT

Front Squat
Paused Squats
Bottom-Up Squat
Partial Squat

Might do this every other squat session instead of the prescribed routine as it has plyo work I am after.

T NATION | An Explosive Squat is a Bigger Squat

BENCH PRESS

Wide Grip Bench
Close Grip Bench
Lockouts
Lying tricep extension
Pull ups
Dips

DEADLIFT

Dimel Deadlift with bands
Deficit Deadlift
Speed Pulls with bands
Rackpulls
Snatch grip deadlift
Sumo
Back Raises

ASSISTANCE exercises will be done with less set numbers and higher reps. With 2 to 3 exercises being chosen and rotated every other session to change up the motor patterns and keep fresh.

SUPLIMENTS

I will be talking protean, fish oils, creatine, glutamine, test boosters and zma for recovery. I'm staying natural as ever.

Will take grenade in the am when doing fasted cardio to up metabolism.

Please add your thoughts.

 

[JimmyF]

Looks good mate i reckon, just one question, is the bodypower meet invite only though :-/

Thing is u know what ur doing already so expect u to increase total again this year mate.

 

[LittleLiam]

Looks good mate i reckon, just one question, is the bodypower meet invite only though :-/

Thing is u know what ur doing already so expect u to increase total again this year mate.

Apparently it's not invite only. That's what I've been told anyway... If it is and I don't get one I'm not too bothered.

Cheers, yeah hopefully get a better number.

 

[JimmyF]

you'll know more than me mate tbh had just heard past 2 years was invite, tbh it will actually make bodypower worth going to if they extend it to a full meet lol, found it boring last year tbh except some of the seminars in the theatre bit.

 

[LittleLiam]

you'll know more than me mate tbh had just heard past 2 years was invite, tbh it will actually make bodypower worth going to if they extend it to a full meet lol, found it boring last year tbh except some of the seminars in the theatre bit.

Well the guys who said this to me are world level so maybe it's different for them...

Apparently of you compete it's cheaper than the weekend ticket too.

I've not been to body power before.

 

[wilson1811]

...
SUPLIMENTS

I will be talking protean, fish oils, creatine, glutamine, test boosters and zma for recovery. I'm staying natural as ever.

Will take grenade in the am when doing fasted cardio to up metabolism.

Please add your thoughts.

training program looks solid mate!

Do you notice a difference when taking Natty Test Boosters? Care to name some you have tried?

 

[LittleLiam]

@wilson1811

Not tried any yet. Have used sci mx zma. Which did show an increased libido so I guess they work.

I have weider trib something for test boosters when I start.

 

[LittleLiam]

Been travelling for work. Eating a lot and not working out. Don't start my training plan just yet so decided to beast myself in a commercial gym. Keep everything in check

All in lbs then converted to kg, hence the funny weights.

BW PULL UPS
10x3sets - overhand/palms facing each other/underhand

BENCH
20.4x10x2
61.2x10
83.9x5
102.1x4
111.1x2
102.1x3x2sets
61.2x10 with mini band around wrists

BW DIPS
15, 10, 10, 10, 5 really happy with these!

BACK SQUAT
20.4x5x2
61.2x5
102.1x3
142.8x3
183.7x2 negatives to depth
224.5x1 partial negative - these are hard!

PUSH PRESS
20.4x10
61.2x5x3sets

DEADLIFTS
20.4x5
61.2x5
102.1x5
142.9x3
183.7x1 - easy with a long negative. No chalk on a smooth(ish) bar was annoying

LAT PULL DOWN - mechanical drop set

54.4x10 wide
54.4x10 regular
54.4x10 narrow and reverse grip

CLAPPING PUSHUPS
15, 10

GUNZ
Hammer curls x some reps

Done

2.5 hours in the gym. Cost $20 so wanted to get my money's worth...

Great session, mocking the "personal trainers" who were weak as piss, giving bad cues to there clients and wouldn't know form if it punched them in the face.

And now I got the shits from a spicy pizza I had at lunch. Thought they'd fucked off by the time I got to the gym but now the my are back. Shit.

 

[wilson1811]

$20 a session sounds steep lol

Good sesh tho there pal!

 

[LittleLiam]

$20 a session sounds steep lol

Good sesh tho there pal!

Feeling it today! I have DOMS in my quads at the top of my knees and in my LATS! really bad in my last. Right under the armpit. Weird as he'll as never had doms here. Guess I did more chins dips and pull downs than usual in one session