*** sɹǝןןnd ʞʍɐɔ ǝıssnɐ ***

[RH1N0BRAH]

in glorious news today, some of u may have remembered i missed my submit date for a weekly assignment because i was sick
well i had the genius idea of just putting it in with the next weeks assignment and seeing if it got marked (nothing to lose right?)
checked my marks today THEY MARKED IT
hHEheHheHEheHEEHEHeHEHEHEHehEH

[Elevennn]

in glorious news today, some of u may have remembered i missed my submit date for a weekly assignment because i was sick
well i had the genius idea of just putting it in with the next weeks assignment and seeing if it got marked (nothing to lose right?)
checked my marks today THEY MARKED IT
hHEheHheHEheHEEHEHeHEHEHEHehEH

Not srs. brb 50kg on my dead. stop being greedy, kunt!

You better decimate training while in 'Murica! Expect you to be 93/97kg area when you return

[Pervy]

in glorious news today, some of u may have remembered i missed my submit date for a weekly assignment because i was sick
well i had the genius idea of just putting it in with the next weeks assignment and seeing if it got marked (nothing to lose right?)
checked my marks today THEY MARKED IT
hHEheHheHEheHEEHEHeHEHEHEHehEH

If I was the lecturer I would have written "you are one cheeky Kunt mate" on the papers lol.

[Rudice]

yea i go to uq, intredasting, might do it too

to compete in PL you need to be a member of powerlifting australia, and you need a lifting singlet to compete also.

Goodluck man! Given you have 370 total already you also have 3 months to get that 10 pretty comfortably.

Keep us updated how training is going

edit; Squats went well today, coming for your squat Andy

thanks man, i will. just switched to low bar on squats, have been using highbar for a year so just getting used to it. but my form on highbar was pretty good and i was happy with it, just a bit tricky to get my form right on low bar when all my motor units are used to high.

also i've been thinking of doing my program like this, if you've seen matt ogus' videos, i'm currently doing a legs/push/pull like him and just focusing my workouts around my big 3 lifts and using 5/3/1 on them.

thinking of doing L/P/P but the first phase use a max effort day and second phase use dynamic effort like westside babrell.
so it would look like this.

day 1. legs (squat) - max effort
day 2. push (bench) - max effort
day 3. pull (dead) - max effort
rest
day 1. legs (squat) - dynamic effort
day 2. push (bench) - dynamic effort
day 3. pull (dead) - dynamic effort
rest
repeat

[Elevennn]

thanks man, i will. just switched to low bar on squats, have been using highbar for a year so just getting used to it. but my form on highbar was pretty good and i was happy with it, just a bit tricky to get my form right on low bar when all my motor units are used to high.

Ask Andy how his squat has gone since he made the change from high-bar to low-bar

also i've been thinking of doing my program like this, if you've seen matt ogus' videos, i'm currently doing a legs/push/pull like him and just focusing my workouts around my big 3 lifts andusing 5/3/1 on them.

thinking of doing L/P/P but the first phase use a max effort day and second phase use dynamic effort like westside babrell.
so it would look like this.

You seem extremely knowledgeable, apply both dynamic and max effort aspects to all your workouts. I assume you are under 23, if so your still at a prime age to recover extremely well regardless of how much you tax your body.
My basic routine would look like; (pretty much the same as yours)


day 1. (dead)
day 2. (squat)
day 3. (bench)
repeat


Rest when needed, eat a ton.
Given you are 5'8 your frame should be at-least in the 83kg class to be competitive, you'll find that increasing body weight will also be one of the fastest ways to increase your lifts fast at a basic/intermediate level.
Best of luck with the low bar squats, they can be difficult to train. If you haven't watched it already;
https://www.youtube.com/watch?v=2ME8gEN54Ao Part 1
https://www.youtube.com/watch?v=LV8ZxGICsL0 Part 2
https://www.youtube.com/watch?v=MQIAzzMDhSI Part 3
https://www.youtube.com/watch?v=pvv4uk9XbsY Part 4

Remember that these videos are a prime example of how Dave would teach the squat. Your squat can vary slightly if you find a better method for yourself, but stick to his basics.


@Andy; 3:26-3:30

[TnukPunch]

What is Andy's squat?

[Rudice]

You seem extremely knowledgeable, apply both dynamic and max effort aspects to all your workouts. I assume you are under 23, if so your still at a prime age to recover extremely well regardless of how much you tax your body.
My basic routine would look like; (pretty much the same as yours)


day 1. (dead)
day 2. (squat)
day 3. (bench)
repeat


Rest when needed, eat a ton.
Given you are 5'8 your frame should be at-least in the 83kg class to be competitive, you'll find that increasing body weight will also be one of the fastest ways to increase your lifts fast at a basic/intermediate level.
Best of luck with the low bar squats, they can be difficult to train. If you haven't watched it already;
https://www.youtube.com/watch?v=2ME8gEN54Ao Part 1
https://www.youtube.com/watch?v=LV8ZxGICsL0 Part 2
https://www.youtube.com/watch?v=MQIAzzMDhSI Part 3
https://www.youtube.com/watch?v=pvv4uk9XbsY Part 4

Remember that these videos are a prime example of how Dave would teach the squat. Your squat can vary slightly if you find a better method for yourself, but stick to his basics.

thanks man, going to be applying conjugate method to my L/P/P.

started watching those videos the other night, i'llw atch them again to to pick up on anything i missed out on and currently in the 72kg weight class but at the bottom, i'm 67 so before the meet i'll drop some water weight and hydrate there some more. my gym manager is extrmemly knowledgable on these things and we're going to do a test run to see how much effort it takes to drop a kilo or two of water to get mu under 66 kilograms.

i should go in with atleast a 370 total, but 380-390 would be awesome.

thanks for your advice and i'll keep you updated on it.

[RH1N0BRAH]

o lawd
i am craving a tripple bondi burger so fkn bad
but i have no idea where an oporto is apart from the city or valley
the hunger... its builds

[mmaoz]

o lawd
i am craving a tripple bondi burger so fkn bad
but i have no idea where an oporto is apart from the city or valley
the hunger... its builds

google not even once

[Rudice]

just ordered 3 pizzas from eagle boys.

staple bulking meal.

[RH1N0BRAH]

google not even once

interesting.

...brb googling

gay, i was right
city and valley
take me like an hour to get there and back

[Elevennn]

Pb'd Bench today.

Feelsgoodman.jpg

140, so 35+ kgs to go.

[Rudice]

bodyfat of peace

you know you can make your own at home that is lowcarb, high in nutrients and protein under 30minutes

do you want a recipe and have you got access to an oven or a microwave that has oven/convection features?

i'm under 12% currently bulking. i'm happy to get as much carbs and protein as possible. i can make my own pizzas but i'm currently researching strength training and lost track of time and since i was on the computer i ordered some pizza. homemade pizza tastes better and better for you but easier and more calories in dirty, greasy fast food pizza.

Pb'd Bench today.

Feelsgoodman.jpg

140, so 35+ kgs to go.

good job man, i want to hit 140 on bench by this time next year and stay under the 72kg weight class.

[Rudice]

Pb'd Bench today.

Feelsgoodman.jpg

140, so 35+ kgs to go.

btw i was gonna ask the meet director but i may aswell ask you now, can someone compete in bench only and the 3 lifts.

looking at results i could eaily out bench alot of bench only's in my class. may aswell try to win as much as i can.

[Elevennn]

btw i was gonna ask the meet director but i may aswell ask you now, can someone compete in bench only and the 3 lifts.

looking at results i could eaily out bench alot of bench only's in my class. may aswell try to win as much as i can.

Yeah, You can choose to enter both bench only and powerlifting (all 3) comps in the same comp. You'll only need to do 3 bench's as per normal and still they'll count for both comps. I assume Ben is the meet director? He's a chill dude and wouldn't mind you asking him questions (His email is under the PA website as the Gold Coast contact)
I'll warn Ryan that your closing in on his bench (National bench record for your class) haha.

[RH1N0BRAH]

waiting on results fatears

[Rudice]

Yeah, You can choose to enter both bench only and powerlifting (all 3) comps in the same comp. You'll only need to do 3 bench's as per normal and still they'll count for both comps. I assume Ben is the meet director? He's a chill dude and wouldn't mind you asking him questions (His email is under the PA website as the Gold Coast contact)
I'll warn Ryan that your closing in on his bench (National bench record for your class) haha.

yeah i was going to email him as soon as i finish registering for PA.

haha ok, what's ryans bench?

edit: i think i found it on the PA site, is it 115kg? is should be able to do that in 6 months atleast, i have to update my sig because i hit 105 the other day.

also if i only turned 19 this year, does that mean i could still compete in sub junior? if i could i think i'd still compete in juniors just wondering.

[Elevennn]

yeah i was going to email him as soon as i finish registering for PA.

haha ok, what's ryans bench?

http://www.powerliftingaustralia.com...ianRecords.htm

115

[Rudice]

http://www.powerliftingaustralia.com...ianRecords.htm

115

yeah i found it on the PA site, i reckon i should be able to do that in 6 months atleast, i have to update my sig because i hit 105 the other day.

also if i only turned 19 this year, does that mean i could still compete in sub junior? if i could i think i'd still compete in juniors just wondering.

i was 18 at the start of the year.

[Elevennn]

yeah i found it on the PA site, i reckon i should be able to do that in 6 months atleast, i have to update my sig because i hit 105 the other day.

also if i only turned 19 this year, does that mean i could still compete in sub junior? if i could i think i'd still compete in juniors just wondering.

i was 18 at the start of the year.

Junior: from 1 January in the calendar year he reaches 19 years and throughout the full
calendar year in which he reaches 23 years

Link to the full rule book;
http://www.powerlifting-ipf.com/file...es_english.pdf

[Rudice]

Link to the full rule book;
http://www.powerlifting-ipf.com/file...es_english.pdf

oh ok, yeah i just read it wrong.

thanks.

how long before the competition do they do the weigh in?

[Elevennn]

oh ok, yeah i just read it wrong.

thanks.

how long before the competition do they do the weigh in?

Normal for PA/IPF is 90 mins. Other federations allow 24hrs.

[Andybird]

Ask Andy how his squat has gone since he made the change from high-bar to low-bar

This is true. Low bar is the one true saviour. The way, the truth and the light.

What is Andy's squat?

About 3.50 lbs

btw

looking at results i could eaily out bench alot of bench only's in my class. may aswell try to win as much as i can.

Just make sure you're pausing your bench press if you're not already doing so. **** is a completely different ball game to simply touching chest or whatever.

I'll warn Ryan that your closing in on his bench (National bench record for your class) haha.

Was that the record set at Caves? Thing was monstrous. Also, Mirin' 3-plate bench brother! Between that and the video GCBB posted today from USAPL nats that showed me I can be out-benched by a 60kg girl, I may have to quit lifting.

[FatEars]

waiting on results fatears

results?

[RH1N0BRAH]

results?

woops meant threenips
i always mess peoples names up in here

[Rudice]

Just make sure you're pausing your bench press if you're not already doing so. **** is a completely different ball game to simply touching chest or whatever.

yeah i do

[Elevennn]

Was that the record set at Caves? Thing was monstrous. Also, Mirin' 3-plate bench brother! Between that and the video GCBB posted today from USAPL nats that showed me I can be out-benched by a 60kg girl, I may have to quit lifting.

Yeah the one at Caves, also just finished watching that video.

What has been seen.

[Andybird]

Yeah the one at Caves, also just finished watching that video.

What has been seen.

Yeah man, made me suicidal. Speaking of videos, saw that one you posted before you cheeky kunt!

Turns out our mates stream is being broadcast while I'm on the plane to Murica, so I won't get to see them compete. Pretty bummed

[Elevennn]

Yeah man, made me suicidal. Speaking of videos, saw that one you posted before you cheeky kunt!

Turns out our mates stream is being broadcast while I'm on the plane to Murica, so I won't get to see them compete. Pretty bummed

Damn man! Either way I know both of them are going to be breaking pb's all around, with a few new records.

[Deano87]

Hope everyone's having a good long weekend!