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  1. #1
    járn ok steinn klaery's Avatar
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    Klaery's quest for power + random photography

    The story so far:

    I Used to play baseball at a decent level until my late teens and then the same with kickboxing until a year or so ago. I was always fairly strong for a non gym goer as I did a lot of plyometrics etc but I would like to become decently strong lifts wise.

    About 5 months ago I joined the local gym. My starting weight was 95kg, bodyfat probably around 20% and my starting lifts were:

    Squat: 100kg 5X5 ATG
    Bench: 70kg 5X4
    Deadlift: 180kgx2

    I'm also an ex zoologist (Now Chem/Biol teacher) with a passion for photography so I'll throw up some of my wildlife pics now and then.



    Diet

    I eat anything and a fair amount of it (though most of it is fairly healthy). Learning how to structure a good diet is one of the reasons I have joined here and is one of my goals over the next few months.


    Training
    I have a fairly busy local gym which makes following an in order routine to a T very difficult. At the moment I just alternate between bench, squat and deadlift days with a bit of assistant work alongside the main lift. Once a week I also train at Iron Underground which is a much more suitable gym for my goals, i just wish I lived closer.
    Last edited by klaery; 10-18-2011 at 12:29 AM. Reason: Spppeeellering
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  2. #2
    járn ok steinn klaery's Avatar
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    Had my first comp on Sunday the 16 of October 2011 at UQ for Powerlifting Australia. I actually got bronze in my weight division and was very happy with my performance (it was a small comp).

    Squat:
    140kg
    150kg
    160kg A P.B. but wasn't a grinder, i could have got more.

    Bench:
    1st 100kg
    2nd 105kg My gym max
    3rd 107.5kg Missed

    Deadlift:
    1st 190kg
    2nd 200kg
    3rd 210kg This was too easy for a final lift and many lifters commented that I should have gone more or joked that this should have been my opener

    All in all it was a great day and I met some fantastic people. I can't wait for the next comp in November. My aim for the comp is to break the 500kg total (got 475 this time).

    I'll put up some pics/video in the next few days.
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  3. #3
    járn ok steinn klaery's Avatar
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    Today was a bench day.

    90kg 3 sets of 5.

    80kg with four second negatives 2 sets of 5.

    60kg with speed 2 sets of 10.

    Dumbell bench 32kg 2 sets of 6.

    I had planned to do more but I have had long hours since the comp on the weekend and not a lot of sleep. Just this really took it out of me.

    Finished with some skullcrushers. 2 sets of 10 with about 35kg.
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  4. #4
    járn ok steinn klaery's Avatar
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    Instead of just doing random stuff I started 5/3/1 today. I went with 95% of my max as i will only run one cycle before a comp in just over a months time before resetting and running the program for a few cycles.

    Today was squats

    Warmup

    60kg for 8

    80kg for 8

    Working sets

    5 X 115kg
    5 X 125kg
    8 X 130kg

    Accessories
    Leg press

    4 X 8 X 220kg
    Last edited by klaery; 10-21-2011 at 06:03 AM.
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  5. #5
    járn ok steinn klaery's Avatar
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    Over head press day!

    Warmup
    10 X 40kg

    Work sets
    5 X 60kg
    5 X 60kg
    8 X 65kg

    Accessory lifting
    5 X 10 OHP at 35kg
    2 x 5 Pullups (i suck at these)
    3 X 8 dips with an 8kg dumbell
    1 X 20 dumbell rows with 16kg
    1 X 8 rows with 24kg


    For those wondering when ill put any photography stuff up I am just waiting for the post count so I can insert images of flickr etc.
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  6. #6
    járn ok steinn klaery's Avatar
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    Deadlift day

    Warmup
    10 X 60kg
    10 X 100kg
    5 X 140kg

    Working sets
    5 X 150kg
    5 X 160kg
    8 X 170kg

    Accessories
    I was fried and didn't have a lot of time so kept it simple.

    2 X 10 weighted hyper extensions (10kg)

    3 X 10 body weight hyper extensions.

    Feeling good so far on 5/3/1
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  7. #7
    járn ok steinn klaery's Avatar
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    Started kyles bench routine for... surprise surprise my bench.

    Warmup
    10 reps at 60kg

    Work sets
    3 X 8 at 72.5kg on bench

    2 X 8 at 70kg incline bench

    3 X 8 dumbell rows with 32kg

    bicep curls 3 X 6 at 45kg (easy bar)
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  8. #8
    járn ok steinn klaery's Avatar
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    More bench. I am now following 'kyles russian bench' properly. I stuffed up day one as I had taken a photo of the program on my phone which was dodgy. Today I did day two and from now on i'll follow the program properly.

    warmup
    10 reps at 60kg

    work sets
    3X8 75kg bench
    4X12 50kg bench

    3X8 60kg incline bench
    4X12 40kg incline bench

    This killed me haha. Tomorrow is squats! Excited as I finally got a belt (bobs belts) and cannot wait to try it out.
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  9. #9
    járn ok steinn klaery's Avatar
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    Last night:
    Squats

    warmup
    60kg X 10
    100kg X10

    work sets
    5 X 125
    5 X 130
    8 X 135 Was pretty happy to get the same number i got last week with an extra five kg

    Accessories
    Was late to get my party on so left it there


    Today:
    Bench

    warmup
    10 X 60kg flat bench

    work sets
    3 X 8 at 80kg flat bench

    3 X 8 at 70kg incline bench
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  10. #10
    járn ok steinn klaery's Avatar
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    Saturday:
    Bench - as per end of week 1 kyles russian bench routine.

    Warm up
    10 X 60kg

    Work sets
    3X8 at 80kg flat bench
    3X8 at 65kg incline bench

    Monday:
    Squats
    Warmup
    10 at 60kg
    6 at 100kg
    3 at 120kg

    Work sets
    4X5 at 140kg. Very happy with these Thinking my max will go well over my previous of 160 at this next comp.

    Today:
    Bench
    Warmup
    10 at 60kg

    Work sets
    4X6 at 75kg flat bench
    4X6 at 60kg incline bench

    Finished the day off with a 3km jog
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  11. #11
    járn ok steinn klaery's Avatar
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    Trained at Iron underground (my home gym where unfortunately i can only train once a week or so)

    Just did deadlift technique. I have never lifted with a belt before and actually had it too tight to start with. One of the muscles in my back couldn't move properly against the belt and got a slight pull because of it. Worked up to an easy 200kg and left it there due to the tender muscle.

    Then just focused on some healthy assistance.

    Did 3 sets of 20 rep rows with 22.5kg dumbells.

    Also did 5 sets by 10 reps back extensions with 20kg added.
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  12. #12
    járn ok steinn klaery's Avatar
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    Last night continued with kyles bench. Did the usual warm up and then 4X6 at 85kg flat bench and then 4 X 6 at 65kg incline bench. Threw 4 X 5 pullups on the end.
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  13. #13
    járn ok steinn klaery's Avatar
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    Have been a bit sick so had three days off. I'll get back to it tonight.

    On the plus side i can now post pics so here is a picture of my city at night Any pics I put up are reduced size/quality of course.

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  14. #14
    Neckbeard -Lucifer's Avatar
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    Mirin' your picture.
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  15. #15
    járn ok steinn klaery's Avatar
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    Thanks!

    Today's efforts
    Flat Bench
    5x70kg
    4x75kg
    3x80kg
    2x85kg
    2x90kg
    1x95kg
    Incline Bench
    5x60kg
    4x65kg
    3x70kg
    2x75kg
    2x80kg
    I forgot to take the program with me so really I did more work than I was supposed to but it was close.

    Squats thrown on the end as I had missed a few days.
    6x60kg
    6x100kg
    4x120kg
    2x140kg
    1x150kg
    1x160kg
    1x170kg failed.

    I thought I would see if I got the 170kg today but oh well next time. I didnt think until after that I shouldn't try a new max straight after being a bit sick but too late. I think I would get it if I was fresher. I'll try again a week out from the comp
    Last edited by klaery; 11-07-2011 at 03:04 AM.
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  16. #16
    járn ok steinn klaery's Avatar
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    Saturday I did bench. Followed kyles bench routine for flat and incline and worked up to a triple at 100kg flat and a triple at 80kg for incline. Tomorrows bench day is testing for a max.



    Tonight I did deadlifts and got a new max

    10 X 60kg
    5 X 100kg
    3 X 120kg
    2 X 140kg
    1 X 150kg
    1 X 160kg
    1 X 170kg
    1 X 180kg
    1 X 190kg
    1 X 200kg
    1 X 210kg
    1 X 220kg woohooo. Got a vid but its on my mates phone. I'll get it up when I can.


    Then for assistance did 5X5 pullups and 3X5 legpress with 240kg worth of plates on (no idea what that actually equals with the platform).


    And a pic from Mount Tamborine where I help with documentary filming.

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  17. #17
    járn ok steinn klaery's Avatar
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    Today continued with kyles bench

    Flat bench
    10 X 60kg warmup
    5 X 80kg
    4 X 85kg
    3 X 90kg
    2 X 95kg
    1 X 100kg

    Incline bench
    5 X 60kg
    4 X 65kg
    3 X 70kg
    2 X 75kg
    2 X 80kg

    Then did some random assistance stuff

    OHP 3 X 5 at 60kg

    Pendly rows 3 X 5 at 90kg with a 90kg powerclean at the end of each set.

    Pull ups 3 X 5 bodyweight.



    And here is a pick from back home. My old man is a mini nut.

    "Rust Race"
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  18. #18
    járn ok steinn klaery's Avatar
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    Hey also here is the other nights vid. All criticisms welcomed.

    http://youtu.be/CAYbPH4GVAY
    Last edited by klaery; 11-15-2011 at 11:14 PM.
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  19. #19
    Neckbeard -Lucifer's Avatar
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    Originally Posted by klaery View Post
    Hey also here is the other nights vid. All criticisms welcomed.
    Embedded.

    That looked pretty good to me, mate.
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  20. #20
    Registered User samsont's Avatar
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    subb'd. love powerlifting. i'm also into photography( just have a measly canon rebel and couple entry level lenses though). nice lifts.
    Recovering fatass
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  21. #21
    járn ok steinn klaery's Avatar
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    Thanks guys!
    Nothing wrong with a rebel Samsont (I think that is the same as what we call a 500D/550D here? Im using a Nikon D700 now but for a long time was on a D90.


    Tonights training: Didn't have long and wanted that new max squat before the comp so went for it.

    60kg X 10
    100kg X 5
    120kg X 5
    140kg X 5
    160kg X 1
    170kg X 1 Woohooo! Easy too
    150kg X 3
    And I was out of time so left it there.


    And here is a pic that took me a while to get....

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  22. #22
    járn ok steinn klaery's Avatar
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    The vid of my squat PB from last night.

    http://youtu.be/tYokLaov4E4




    Also if anyone can help me out... How do you guys imbed videos? I just the embedding code from youtube as below but it doesn't work.

    <iframe width="420" height="315" src="http://www.youtube.com/embed/tYokLaov4E4" frameborder="0" allowfullscreen></iframe>
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  23. #23
    overdosed on confidence JeromeWeinberg's Avatar
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    Congrats on the squat PR. Depth looked fine and form wasn't bad from what I could see, but I'd advise against dive bombing into the hole and maybe taking the eccentric (downward portion of the lift) more controlled and a bit slower. To embed vids, you just take the letters after the equal sign in the youtube link and then put them in between the youtube command. You can reply to my post to see the command for yourself. Cheers

    :)
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  24. #24
    járn ok steinn klaery's Avatar
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    Thanks Jerome
    Pretty silly of me haha I didn't even think to hit reply and check someone elses code!


    Last night I did the first max attempt with Kyles russian bench. I got 110kg easily with the pause on the chest so that is a new PR, done twice just to make sure I didn't try any higher though as I had no spotter. Afterwards I did a few pullups and some broceps but nothing too interesting. Today is a day off.

    I mentioned in post one that before teaching my background was zoology (in particular Australian invertebrates). Well here is one of my funnel webs. This one I actually discovered in a previously unknown locality for this species (Hadronyche sp.10)

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  25. #25
    Oz brah wick's Avatar
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    In on this fellow ozbrah

    good starting numbers!
    My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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  26. #26
    járn ok steinn klaery's Avatar
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    Originally Posted by wick View Post
    In on this fellow ozbrah

    good starting numbers!
    Thanks boss! Glad to see a few Aussies here

    Today's efforts were a bit poor due to a cold but got some ok lifting done.

    60kg clean and press warmup while I waited for the squat rack X10

    Squats
    60kg X 10
    100kg X 5
    120kg X 5
    140kg X 5
    150kg X 3 X 3

    That's it for squats until the comp
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    Neckbeard -Lucifer's Avatar
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    That spidey looks nasty. You Aussies are pretty alpha to live among dangerous creatures like that.
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    járn ok steinn klaery's Avatar
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    Originally Posted by -Lucifer View Post
    That spidey looks nasty. You Aussies are pretty alpha to live among dangerous creatures like that.
    Haha not as bad as you would imagine.. Unless it is work/a hobby of yours and you go looking for this kind of stuff then you are pretty unlikely to come into contact with them all that often.

    Did a dead workout tonight. Last one before the comp so didn't go too crazy.

    10 X 80kg
    10 X 100kg
    8 X 140kg
    5 X 180kg (just getting better from my cold... this KILLED me)
    2 x 8 X 100kg to finish it off.

    Then did some 60kg pendley rows as explosively as I could.
    3X8

    Finished off with some bodyweight back extensions.

    Here is a leaftail gecko from Mt Tamborine where I help with the documentary filming.

    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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    in on log for strong lifts and great photography
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    járn ok steinn klaery's Avatar
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    Originally Posted by .aeterna View Post
    in on log for strong lifts and great photography
    Thanks mate


    Well today was the last bench day before the meet on Sunday and it put me off a little. Still feeling under the weather and tonight it affected me.

    Bench:
    Wanted to work up to the 110 again to be happy with trying to lift it at the comp.... missed it
    60kg X 10
    80kg X 5
    90kg X 2
    100kg X 1
    110kg X 0

    Overhead press
    5 X 5 at 65kg

    Pullups
    5 X 5 Slowly getting better at these.

    Brocep curls on EZI bar 45kg
    4 X 5

    Deciding whether or not to lift on Sunday.. I will see how the few days off go and if I can kick the end of this cold.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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