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.
|
-
10-18-2011, 12:15 AM #1
Klaery's quest for power + random photography
Last edited by klaery; 10-18-2011 at 12:29 AM. Reason: Spppeeellering
-
10-18-2011, 12:36 AM #2
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.
-
10-19-2011, 01:35 AM #3
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.
-
10-21-2011, 02:38 AM #4
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 220kgLast edited by klaery; 10-21-2011 at 06:03 AM.
-
-
10-21-2011, 08:24 PM #5
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.
-
10-24-2011, 07:34 AM #6
-
10-25-2011, 04:48 AM #7
-
10-27-2011, 05:16 AM #8
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.
-
-
10-28-2011, 10:02 PM #9
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
-
11-01-2011, 04:05 AM #10
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
-
11-03-2011, 06:01 AM #11
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.
-
11-04-2011, 08:34 PM #12
-
-
11-06-2011, 11:32 PM #13
-
11-06-2011, 11:39 PM #14
-
11-07-2011, 02:53 AM #15
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 compLast edited by klaery; 11-07-2011 at 03:04 AM.
-
11-14-2011, 04:55 AM #16
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.
-
-
11-15-2011, 10:51 PM #17
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"
-
11-15-2011, 11:07 PM #18
Hey also here is the other nights vid. All criticisms welcomed.
http://youtu.be/CAYbPH4GVAYLast edited by klaery; 11-15-2011 at 11:14 PM.
-
11-16-2011, 09:12 AM #19
-
11-16-2011, 09:55 AM #20
-
-
11-17-2011, 03:04 AM #21
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....
-
11-17-2011, 06:29 PM #22
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>
-
11-18-2011, 02:09 AM #23
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
:)
-
11-18-2011, 05:17 PM #24
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)
-
-
11-20-2011, 05:14 PM #25
-
11-21-2011, 03:13 AM #26
-
11-21-2011, 04:33 AM #27
-
11-23-2011, 03:04 AM #28
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
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
-
-
11-23-2011, 05:10 AM #29
-
11-24-2011, 03:17 AM #30
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
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
Bookmarks