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  1. #1
    Registered User nzmusclez's Avatar
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    nzmusclez workout journal

    Thought it'd be a good idea to start a journal - even though I'm likely to get a lot of flack for the way I train!

    Goal: Break a New Zealand record for Junior (under 23) <93kg class in the Single Lift Raw Bench Press. Currently stands at 157.5kg (347lbs)


    weight / (full, unspotted) reps
    (warm ups not mentioned)

    Workout A

    Flat bench 140kg x 4 (Was very close to 5, managed it with lifting the bum off the bench but wont be counting it)
    Decline 140kg x 4 (same as above, very close)
    Incline 105kg x 9
    Dips 30kg x 15
    Dips 25kg x 10
    Tricep Pull down 66kg x 10
    Tricep P/D 62kg x 8

    Workout B

    Squat 125kg x 8
    Deadlift 130kg x 10
    Leg Ext 72 x 12-15 (burn)
    Pull ups 20kg x 10
    Seated Row 84 x 10

    Today was workout A
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  2. #2
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    Today I was a bit sore still from previous Workout B day so decided instead of skipping altogether Id just mix it up a bit and make it a Light - Medium session. Turned out ok

    Squats 110kg x 10
    Deadlift 110kg x 10 (probs a bit too light)
    Hamstring Curls 48 x 6 (nice and slow reps)
    Leg Ext 72 x 10
    Pull ups 15kg x 10
    Seated row 72 x 12

    Was in an out of the gym in about 30 minutes. Did 1 warm up set for every exercise, 2 for squats
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  3. #3
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    Really pleased with today, got those 5 reps of 140kg on the bench. Although energy dropped quickly, always feel **** when I have a power-nap b4 the gym.

    Flat bench 140kg x 5
    Decline 140kg x 4
    Incline 105kg x 7
    Dips 35kg x 12
    Dips 25kg x 9
    Tricep P/D 66kg x 15
    Tricep P/D 66kg x 8

    Next Chest day I will be shifting the weight back to 8-10 reps for my Bench presses. Probably starting with 130kg hoping I can bust out at least 8
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    Originally Posted by MaoriNate View Post
    Subbed.

    You srs that the below 93kg record is only 157.5?

    I know at least 10 guys that can top that.
    Yeh mate, Its a recent new set of rules, so hasn't been around long to be broken. Weight classes changed and NZ started doing the RAW comp records too. Just to remind you it is for the under 23 year olds and no bench shirt? But you probably would know of some people as in your workout journal you said you come from a family of powerlifting who don't compete :P

    I know of 1 guy who is going to destroy the record next year, probably put it about 170-180. Hes just busy dominating the under 83kg class atm.
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  5. #5
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    Originally Posted by MaoriNate View Post
    I dunno sh*t about the rules because I don't compete.

    Yeah I know a couple of under 23 y/o that could do it. Of course raw, no shirt. I'll try and get a vid of my mate Russ. He's bout 89kgs, and pumps out 185kgs 1RM.
    Thats a huge press man fuq. Basic rules are you have to keep you bum on the bench, feet flat. and you must pause the weight on your chest to stop any of that bouncing. Thats the hard bit. I could probably get 170 up with a bounce off my chest, havn't tried in awhile.

    Workout B today

    Squat 125kg x 8
    Deadlift 130kg x 10
    Leg Ext 82 x 12-15 (burn)
    Pull ups 20kg x 9
    missed seated row, RSI in forearm was playing up. Played it safe
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  6. #6
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    Short term goal: 10 rep 135kg flat bench.

    Being that I hit 5 reps on 140 I thought I would change back to 8-10 reps now for chest exercises. I alternate between these rep ranges to help prevent plateaus, set small goals which I achieve for motivation and help towards my end goal.

    Was very tired today, poor sleep. Not too impressed with my reps for some exercises.

    Flat bench 130kg x 8
    Decline 130kg x 8
    Incline 105kg x 7
    Dips 35kg x 12
    Dips 25kg x 10

    Both Flat and decline I was hoping for more reps, but I believe I will increase quickly as I've just come from 5 reps.
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    Squat 125kg x 9
    Deadlift 135kg x 10
    Leg Ext 82 x 12-15 (burn)
    Leg Curls 42 x 10
    Pull ups 20kg x 9
    Seated Row 82 x 12-15

    No comments for today, Pretty general really.
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  8. #8
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    Today I had an ego boosting attempt at a 1 rep. By ego boosting I mean it isn't regarded as a white light lift in powerlifting - my bum came off the bench and I did not pause at the bottom. I done this for personal goals/motivation and it still gives my a ballpark weight for a paused powerlifting 1 rep. Video below of the rep.

    Weighing in at 85kg today.


    Flat bench 170kg x 1
    Flat bench 130kg x 8
    Decline 130kg x 7
    Incline - completely forgot until I came home to write it down... bugger, the 1 rep must have thrown me off. - I warmed up for incline.
    Dips 35kg x 14
    Dips 25kg x 14
    Tricep P/D 42 x 10 - I used the lat pull down machine for this, easier to use a heavier weight, due to more pulleys adding resistance as I max out the other stack.
    Tricep P/D 36 x 10
    Rotater cuff exercises
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  9. #9
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    Holy sht solid bench man! Whats you PB pause bench?

    Good to see more kiwi lifters out there

    Link to the raw records?
    Strength is more useful than weakness.

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    Originally Posted by COBBER View Post
    Holy sht solid bench man! Whats you PB pause bench?

    Good to see more kiwi lifters out there

    Link to the raw records?
    If I recall I managed a 150 or 152.5kg with a pause awhile back. On thursday this week, I will be trying again for a new PB of 160kg, although I'm suspecting 157.5kg but I wanna aim high.

    http://www.powerhousegym.co.nz/gymfo...62234&aid=1789 This is for open mens. So not entirely sure if I'll even get a record for my Junior position, presuming I can manage the lift on the day. I do know there are some more people competing this year in the RAW lifts. I'm only slightly hopeful I will get the record, not expecting it. Won't be all that upset if I don't get it either - they're not taking away my personal achievement of benching 157.5kg or whatever I manage in September (time off the comp)
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  11. #11
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    bench strength is fkn' insane.

    sub'd for motivation!
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  12. #12
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    Have come down with a small cold. Missed yesterdays exercise and will probably miss thursdays also as my recovery has taken longer on my chest due to being sick. Will probably see how I feel on Monday for the 160kg 1 rep attempt.
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    Squat 125kg x 10
    Deadlift 140kg x 8
    Leg Curls 42 x 10
    Pull ups 20kg x 7
    Seated Row 82 x 13

    Only comments for todays workout is that, I noticed my pull ups are becoming less, but my deadlift is increasing which is priority so not really bothered. Squat finally hit 10 reps so will do 127.5kg next workout B.

    Monday I'll attempt 160kg 1 rep bench powerlifting format. Will video this also, if i fail i may upload a failed result also if i can be bothered.
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    Originally Posted by nzmusclez View Post
    Squat 125kg x 10
    Deadlift 140kg x 8
    Leg Curls 42 x 10
    Pull ups 20kg x 7
    Seated Row 82 x 13

    Only comments for todays workout is that, I noticed my pull ups are becoming less, but my deadlift is increasing which is priority so not really bothered. Squat finally hit 10 reps so will do 127.5kg next workout B.

    Monday I'll attempt 160kg 1 rep bench powerlifting format. Will video this also, if i fail i may upload a failed result also if i can be bothered.
    good work on the steady DL increases. do you typically train with 1 main working set for each muscle group (but vary the rep target each week)?

    you'll nail that 160 on monday. it's gonna be cake. and feel awesome when you rep dat chit out. good luck
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    Originally Posted by nwskier View Post
    good work on the steady DL increases. do you typically train with 1 main working set for each muscle group (but vary the rep target each week)?

    you'll nail that 160 on monday. it's gonna be cake. and feel awesome when you rep dat chit out. good luck
    Yep, 1 working set for every exercise I do (unless I state it twice) and aim for 8-10. Kind of the Dorian yates blood and guts idea. Works great for me. But my deadlifts are increasing so fast because I've only recently started working them. Which has helped my bench press, which was the whole idea

    Cheers mate. Still a bit sick, but I was sick when I did the 170 so I'll nail the 160.
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    Well I gave the 160kg with a pause 1 rep a go..... failed it. Got it about an inch off my chest but didn't have that movement to keep it going. But I do have some reasons to why I missed it and could get it in a week or 2. 1 being I wasn't feeling it today.

    Flat bench 160kg x 1 failed attempt
    Flat bench 130kg x 7
    Decline 130kg x 6
    Incline - 100kg x 8 (back cramped fairly badly which through me off)
    Dips 35kg x 12
    Dips 25kg x 12
    Tricep P/D 66 x 15
    Tricep P/D 66 x 10

    As you can see vs my previous bench day I was short on every exercise 1-2 reps. 160kg I will have you soon!
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    Squat 127.5kg x 6 I bumped this up today but ended up failing early because I knocked one of the safety bars which ended up throwing me off, failing the rep and also i suspect tweaking my lower back which stopped me from doing deadlift and still its irritated now.
    Pull ups 20kg x 9
    Leg Curls 42 x 12
    Seated Row 92 x 12
    Leg Ext 84 x failure/burn

    Today was my final day for taking my presup so I will give it 3 weeks off creatine and presups to hopefully help my body not get use to it. I'll begin taking these again 2 weeks prior to the bench press comp to hopefully get some water weight going which can hopefully fuel my muscles. I have plenty of room for my body weight to go up before i reach the top of my class so water weight will not be a bad thing.
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    No harm on the miss w/ 160. Still a strong workout despite a few reps off and feeling sick/off

    You'll hit it next time. Now you got some fuel for next chest workout for some redemption on the higher rep set- get a few more reps or throw on another 5kg
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    Originally Posted by nwskier View Post
    No harm on the miss w/ 160. Still a strong workout despite a few reps off and feeling sick/off

    You'll hit it next time. Now you got some fuel for next chest workout for some redemption on the higher rep set- get a few more reps or throw on another 5kg
    Yeh man ill give it another go on thursday, although I will have just had a flight to another part of the country and will be at a different gym. It should be good to practice 1 repping outside of my normal gym.

    2 workouts to report in now, both at different gyms of a friends.

    Bench 130kg x 9 (lifted bum for final rep slightly)
    Decline 130kg x 10 - a different bench here so i could really use my legs against the leg support which helped a lot, my gym doesn't have this.
    Incline 100kg x 9 Expected more to be honest.
    Dips 35kg x 15
    Dips 25kg x 14
    Tricep P/D not sure of weight but did 15 reps
    Tricep P/D 10 full reps 5 cheated

    Workout B

    Squats 127.5kg x 8
    Deadlift 140kg x 10
    Leg ext not sure of weight x 12
    Stiff Legged Deadlift 70kg x 12
    Pull ups 15kg x 10
    Bent over row 50kg x 15 (3 sets of this, 30 seconds to 1 minute rests) Underhand grip too.
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    Bench 130kg x 9
    Decline 130kg x 9
    Incline 100kg x 7 this seems to be getting worse. I guess its not really a problem aslong as my bench is going up. May change once I get back into my normal incline as swaping between gyms might be the cause?
    Dips 40kg x 10-11 Hopefully will get 12 next time, as ideally 12 is a minimum
    Dips 25kg x 12
    Tricep P/D66 x 16 reps
    Tricep P/D 66 x 10 full reps 3 cheated

    Was looking over my rep ranges for bench. Wondering if I should be able to do more of 130kgs, only 9 full reps. Whereas I can do 5 full reps of 140kgs. Thought I would be about 132.5kg for 9-10 by now.
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    Registered User nwskier's Avatar
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    bench looks strong. wouldn't mind that one rep difference with 130 (vs. goal). might as well take it up to 132.5 or 135 next time and go for 8-10 and start working up reps w/ heavier weight.
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    Originally Posted by nwskier View Post
    bench looks strong. wouldn't mind that one rep difference with 130 (vs. goal). might as well take it up to 132.5 or 135 next time and go for 8-10 and start working up reps w/ heavier weight.
    Yeh I agree, I think I'll put it up to 132.5kg for the next bench day.
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    Not too happy with todays workout. Mainly because I had a bad deadlift set, and since I only do 1 set, it was ruined.

    Squats 127.5kg x 8
    Deadlift 140kg x 6 (fell backwards on 4th rep and my grip just could not hold on tonight.) Hamstrings were also a bit sore which was off putting
    Leg ext 84 x failure/burn
    Pull ups 20kg x 9
    Bent over rows 50kgs x 15, 3 sets of these with 1 minute rests.
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    Have been away from my home town on a snowtrip past week so have missed some gym time. Although my legs and back have taken a bit of working out going down the mountain. Especially my calves. Managed to make 1 or 2 chest workouts, didnt record them but 1 thing that stuck out to me was I got

    Bench press 135kg x 7 - I took ur advice nwskier and it seemd to have paid off. Very close to my weight range.

    I was fairly tired and again semi-sick over this holiday with a terrible diet.

    Bad news: I've injured my shoulder snowboarding, Will see a physio tomorrow to see the extent of the damage. I have 2 weeks before a regional championship, and 3 before the north island (where I can set the record) Otherwise I have 2 months where I'll need to fly down the country for the final comp of this year. I don't have to lift much in the regional. But I'm only sitting on the minimum for the required weight to get the record. With some time off I might fall short over these few weeks. Going to be a challenge.
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    that sucks on the snowboarding trip but where'd ya go? I was lucky enough to ski Treble Cone, Remarks and Cardrona (and Olympus) a few years ago. Got a mate in Queenstown who does all the ski/snowboard photography so lined up some tickets and place to stay.

    sucks on the shoulder. but your bench is still disgusting for strength-weight ratio. reckon you have 140x6-7 next time? fuuuuark. strong chit man, ,keep up good work and that shoulder healthy. I'm a skier and have been dealing w/ an impinged shoulder for the last 6 months so I feel the shouler pain. Keep going strong brah
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    Originally Posted by nwskier View Post
    that sucks on the snowboarding trip but where'd ya go? I was lucky enough to ski Treble Cone, Remarks and Cardrona (and Olympus) a few years ago. Got a mate in Queenstown who does all the ski/snowboard photography so lined up some tickets and place to stay.

    sucks on the shoulder. but your bench is still disgusting for strength-weight ratio. reckon you have 140x6-7 next time? fuuuuark. strong chit man, ,keep up good work and that shoulder healthy. I'm a skier and have been dealing w/ an impinged shoulder for the last 6 months so I feel the shouler pain. Keep going strong brah
    Yeh dude, I hit up cardrona from the ones you mentioned, and a couple other ****ty mountains but cardrona was epic. I'll probably be going again next year. Cardrona and Treble cone, maybe remarks. Those are definitely the top 3

    140 for 6-7? Could do in a couple weeks if I didnt have this injury id say. I had plans on a final bulk and go really hard right b4 summer. Praying this shoulder thing goes away in a couple days! Will see how bad the physio thinks it is tomorrow.
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    First day back in my hometown gym. Hadn't done a propper legs day since before the snowtrip so already feeling tightness, kept it easy as squats still took a bit of strain on the shoulder.

    Squats
    60kg x 10
    100kg x 6
    125kg x 7
    100kg x 12
    Leg Ext 84 x failure/burn
    Leg Curls 42 x 12
    Finished off with some shoulder recovery exercises.

    Will probably hit the gym tomorrow for some very light bench work, i'm talking the bar only to begin with. and will slowly add weight seeing how i feel. ATM I have my arm completely strapped up with physio tape
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    I feel like an idiot journaling my rehab but i'll continue doing it anyway, keeps a habbit.

    Started off with 20kg, no weight on the bar bench press. Increased this to 40kgs which I still felt I had room, went to 50kgs and this was where I thought I was on the limits. After 12ish reps I felt a mild ache could be starting so I did another 50kg set of 10ish reps and called it a day. This was my first day back on bench press so keeping it very light. Next weekend I'm hoping to be entering a comp =/ GL OP

    Finished off with some rotator cuff exercises with an elastic band and a couple stretches here and there. Another appointment tomorrow and attached is a picture with the excessive strapping DSC_0065.jpg
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    always good to ease back in after snowboarding/skiing on a leg day. I usually like some high rep, low weight volume to prime the quads.

    sucks on the shoulder, hopefully that sorts itself out. you were pressing some pretty sick weight. damn, i'm happy getting 125kg x5-7, lol.

    looks like an annoying contraption on you, hope that it works. When I tore my labrum years ago, I still journaled and found it productive (for me) to keep notes on what made my shoulder feel better, worse, etc... Used it as a reference point. Any idea what the strain is? Is it an RC or AC joint?
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    sup brah

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