Wanna be that chalky hero

**melDorado** · 02-12-2016, 12:27 PM

...on the platform. Always loved weightlifting and strongman stuff, never thought I would ever do it myself! Decided to keep a journal of my aspiring powerlifting training cos then I can go on to myself about it when I rock or suck, and not bore my friends/family.

2 weeks ago I switched to 3 day prog basically squat/bench/deads
The last 8 months I was 4 day rotating with extra bench day, got my bench up but my deads stalled and squat went up slow. So hoping to get them up with more frequency now.

Today was bench, I was weak today, I only got 2 out of my 3 reps on both sets at 60kg but I got my 5 at57.5 and I failed my 65 Max. Weirdly then I felt strong on my ohp, got 2x3 of 37.5kg.
Rows I went up on my DB rows and felt good got my 3x6 with the 35kg easily.
Did 2x6 pullups. Ive only started doing them a month ago again after my elbow tendonitis, some guy showed me how to strap my hands to the close grip pulldown attachment for pullups and its going great, not so much as a twinge. I already use straps for rows too, helps me focus my lats and saves my elbows.
Finished with 3x5 dips 3.75 kg on belt, been in gym way over 2 hours my brahs get me talking they're worse than old women lol, ran out without doing my stretches but feel OK

**melDorado** · 02-14-2016, 12:38 PM

Pretty standard deadlift day today, 3x115,3x125,3x135 pulled a single only 140
Was training in a different gym because my gym is at the welsh national governing body of sports and they kick us out when they have special events or athletes training.
I put up with it cos its cheap and a nice quiet olympic lifting gym.
Done my front squats after, 5x70 twice and 3x75 twice, bar started to roll off my cross grip last rep and I dumped it - thus safely avoiding a bruised arm. My instinct is to try to save the bar but that's stupid. Like trying to catch a DL bar on my knee when my grip fails. I've overcome these stupidities at last. I'm pretty stupid in general...
Superset BW dipsx8 and 6x60 wide grip BB rows 3 times, I was supposed to volume bench but my shoulders a little flakey from my pressing the day before yesterday.

**Todayisforme** · 02-14-2016, 03:40 PM

Originally Posted by melDorado

...on the platform. Always loved weightlifting and strongman stuff, never thought I would ever do it myself! Decided to keep a journal of my aspiring powerlifting training cos then I can go on to myself about it when I rock or suck, and not bore my friends/family.

I look forward to seeing your progress melDorado!

**Misslittlebeast** · 02-15-2016, 05:48 PM

You can do it! We all have to start some where & your off to a great start!...

**Partyrocking** · 02-15-2016, 05:51 PM

You should enter the bench competition. There's no one in your weight class right now.

**melDorado** · 02-16-2016, 04:57 AM

What's the link party rocking, I did a video a few weeks ago so good to go

**melDorado** · 02-16-2016, 05:13 AM

Thanks for the support misslittlebeast and today is for me!

Squats today, and after I done a lovely 110kg single last time
https://youtu.be/KE88ie3cd30
It wasn't great today, don't think i recovered from leg day the day before yesterday. Used to do upper lower so I'm not used to it, but I will get used to it, feel like I need that frequency on legs right now.

Did 5x90,5x95,5x100 but had to bail on the last rep, and 3x102.5 when I hoped for 4 or 5 @105.
RDLs were good though, did 5x100, 5x105, 5x107.5 sweet
Thought my lower back might not be up to my weird deadlift accessory but felt ok so did those. I been doing them for 2 months to try help my deadlift stall, I finally got 5 kg on my PR after 7 months so I hope its helping. They are really fun anyway I like the weird looks I get lol. I pull in the rack, pins set low, 2" deficit, speed pull 2 plates against the pins and keep.pulling as long as I can. 3 or 4 triples of them.
Benched but not much, 5,7,8x50kg just to grease the groove. I'm letting bench take a backseat for a while just need to keep it ticking over.
Finished off with 2x,10 hanging leg raises with7.5kg between my feet. Its the only ab exercise I got time for now really.

**Partyrocking** · 02-16-2016, 06:21 AM

here

The rules are on the front page.

**melDorado** · 02-19-2016, 09:26 AM

Bench again. Did 5x52.5,5x55
Then 3x60 twice and amrap 57.5 to finish me off, got 4. Didn't need rescuing this week...
Had a niggly shoulder and ohp the bar I felt it. I reckon its from pullups so I'm gonna quit them again definitely for good this time. Its just it took me 17 months to be able to do them and now I can bang out cute sets of them I can't even do them cos they screw up my elbows or shoulders
Anyway used the neutral grip bar, felt OK, didn't go heavy.
DId my rows, BB wide grip was 8x55 and 8x57.5 twice

**Todayisforme** · 02-19-2016, 10:03 AM

Originally Posted by melDorado

Bench again. Did 5x52.5,5x55
Then 3x60 twice and amrap 57.5 to finish me off, got 4. Didn't need rescuing this week...
Had a niggly shoulder and ohp the bar I felt it. I reckon its from pullups so I'm gonna quit them again definitely for good this time. Its just it took me 17 months to be able to do them and now I can bang out cute sets of them I can't even do them cos they screw up my elbows or shoulders
Anyway used the neutral grip bar, felt OK, didn't go heavy.
DId my rows, BB wide grip was 8x55 and 8x57.5 twice

Before you give up on the pull-ups you worked so hard to be able to do, take a look at Mobility, Flexibility etc It really helped me with shoulder and thoracic mobility, like 80% better after about 2 min foam rolling

**melDorado** · 02-20-2016, 07:30 AM

Solid deadlift day, pulled 115 and 127.5 triples then doubles 132.5, 140. Felt good no grind on the 3 plates.
Strong on front squats too, did 5x70, 5x72.5, 3x75, 3x77.5 all nice
It was early doors for me then, did upper body yesterday so can't row or press again. I work 12 hour shifts 4xa week manual labour so I can only train on my (random) 3 days off. Its not ideal but I do OK.
I'm feeling optimistic about my deadlift now for the first time since last summer

**melDorado** · 02-20-2016, 07:34 AM

Originally Posted by Todayisforme

Before you give up on the pull-ups you worked so hard to be able to do, take a look at Mobility, Flexibility etc It really helped me with shoulder and thoracic mobility, like 80% better after about 2 min foam rolling

Thanks for the link hun

**melDorado** · 02-23-2016, 07:10 AM

Squat day today, went good considering should be weak due to hormones, did
5x90, 5x95, 5x100, 4x102.5, 3x105
Next time ima only do 4 sets but heavy, I'm really not got much left by 5th set lately, thr 105s were ugly squats but hit depth on all and that's the main thing. Started practising setting up without mirror today, gotta hang sheet over cage to avoid mirrors everywhere!
RDL did 5x100 then 5x105 twice. I've always RDL exactly what I squat its weird lol.
Usual DL assistance and abs

**melDorado** · 02-26-2016, 12:05 PM

Benched 5x55 twice 3x60 twice failed last rep
Amrap 57.5, only got 3
Ohp 2x5x35 2x3x37.5 failed last rep

**melDorado** · 02-28-2016, 04:32 AM

Yay for deadlift day, 3x115 3x125 2x130 3x140.
Never pulled a 3 plate triple before, felt good too no grind. Feel like I'm making steady progress. Wondering what I can Max now.
Front squats 5x70 5x72.5 3x75 4x77.5, tried for 5 on the last set but lost my tightness and bailed.
Heavier sets next time, feeling strong. They are helping my weak upper back so much and since that was the biggest factor in my DL stall I thank them.
Finished with superset pushups, BW dips and 60kg rows, accidentally rowed the bar into my right knee on start of last set. It ****ing killed, I was literally crying. Anyway finished the set and limped out. Sometimes I'm so used to heavy lifting I forget I'm chucking about really heavy stuff and if I don't focus I can hurt myself, its actually dangerous. Ouch....

**melDorado** · 03-01-2016, 12:59 PM

Put in an extra visit to try out my paused bench, I've literally never done paused bench! Although my TNG is pretty slow, the owner of my old gym trained me to lower slow.
Warmed up bar bench bar x8, ohp bar x5, 5x40, 5x45, 3x50, 1x55, 1x60 pause first rep of all for 2. Hard to know what's enough warm up and still be peak to lift...
Got a 62.5 and a grinding 65kg anyway, I'd be more than happy with that at competition so feeling pretty good and my pause is basically the same as my TNG which is good, I'm ok off chest I stick halfway so I guess that's why.
Videod it for the misc bench press comp so here it is

https://youtu.be/Qb1-O6e-Gqc

Stretched and left the gym feeling lazy asf lol

**melDorado** · 03-02-2016, 04:29 AM

Squat day today and squats is what I'm really trying to get up atm but I dunno its not going so great.
5x90, 5x95, 5x100, 3x105 and they felt hard. My depth is pass but not amazing. Hard to tell today cos Kurt angle was in and forever on the smith next to me doing his endless inclines and insisted on filming me even though his angle (ironically) was crap and hard to tell depth. We all call him Kurt cos he wears these white Lycra shorts with nothing underneath, it's quite terrifying. Although he brings chocolate to the gym which I kinda like. He is pretty strong but u can't take him serious cos he only smiths and never actually lifts.
I digress. RDL were brilliant did 5s of 105, 107.5, 110. Sweet. I wish I could do assistance for squats but what is there to do. For squats just do more squats right? Which I am. I might just do back squat twice a week for a while instead of 1 back 1 front, see if that helps. Cos my front squat is going up way faster than my back hmm.
For DL assistance did rack pulls for a change, 2x6x150kg, fun.

**jsari23** · 03-02-2016, 10:06 AM

nice job on all the lifting and the bench video!

**melDorado** · 03-03-2016, 05:00 AM

Cheers jsari

Upper day today, didn't do much bench just 8@50 paused, 6@52.5, 5@55. Ohp I did my Max of 40 but couldn't get a second rep
DB rows 35kg 3x7 but only 32.5 my right arm its my 3rd day in a row gotta be kind to my injury side. Done chest supported rows instead of bent cos Paul had just done them (I'm too lazy to build it myself lol) 3x8 50kg wide grip.
Put in 3x8 upright rows because I miss them, then did 2x10 inverted rows.
Finished with 3x5 dips with 5kg on the belt, got them all, proper grind though.

**Todayisforme** · 03-03-2016, 01:27 PM

Originally Posted by melDorado

Cheers jsari

Upper day today, didn't do much bench just 8@50 paused, 6@52.5, 5@55. Ohp I did my Max of 40 but couldn't get a second rep
DB rows 35kg 3x7 but only 32.5 my right arm its my 3rd day in a row gotta be kind to my injury side. Done chest supported rows instead of bent cos Paul had just done them (I'm too lazy to build it myself lol) 3x8 50kg wide grip.
Put in 3x8 upright rows because I miss them, then did 2x10 inverted rows.
Finished with 3x5 dips with 5kg on the belt, got them all, proper grind though.

I'm admiring your OHP! I struggle with 45lbs, never mind getting 40kg over my head! I'm looking for an alternative to upright rows. Past shoulder issues make me a little leery of them, I do them but they never quite feel right. I can't do lateral raises unless I bend over for the same reason.

**melDorado** · 03-04-2016, 03:35 AM

Thanks today is for me, oh well I was on a 531 type programme for 9 months where ohp had its own "day" so I got up from 32.5 to 40 but now I'm only doing it as an accessory. Its all in the glutes with ohp I find that's where the power comes from.
I'm the same as you with lat raises they make my shoulders grind! If you do them bent they are more of a rear delt fly which is the best thing for healthy shoulders, I do them religiously, prone on a slight incline bench and hi rep. Face pulls good too. I gave up upright row because I've only got time for the main lifts now.

**melDorado** · 03-06-2016, 09:36 AM

Yay for DL day again! Didn't feel like going but those are the days that are the most important I always think. I might not be able to have a trainer or be organised enough to follow the best programs or track all my food or even know what's going on most of the time lol, but I'm good at turning up and doing my best. And eating
Did 120, 130, 140 triples then tried a single at 150 and got it, easily really. New PR, sweet. Maybe it was because it was the afternoon and I'm stronger in the afternoon, whatever its cool.
Did back squats instead of front, 10x60, 5x85, 5x95, 3x102.5, 3x105 but bailed the last rep. My brain was a bit fried and my legs were like I been having sweet lovin all night so I called it a day.
Gonna do a mini reset on deads next time, I'm so happy they're going good again, they're my best lift and when they stalled forever I was in like deep despair lol. Now I'm lovin those feels of ripping off the floor again

**Todayisforme** · 03-06-2016, 11:03 AM

Originally Posted by melDorado

Thanks today is for me, oh well I was on a 531 type programme for 9 months where ohp had its own "day" so I got up from 32.5 to 40 but now I'm only doing it as an accessory. Its all in the glutes with ohp I find that's where the power comes from.
I'm the same as you with lat raises they make my shoulders grind! If you do them bent they are more of a rear delt fly which is the best thing for healthy shoulders, I do them religiously, prone on a slight incline bench and hi rep. Face pulls good too. I gave up upright row because I've only got time for the main lifts now.

I do FB 3x a week. I've tried OHP seated and standing. Now I'm doing it standing on the smith, because I'm afraid if it starts to go on me a little and I have to do all the stabilization I'm going to end up blowing out my shoulder.

The lat raises don't make my shoulder grind, but I do get a pain inside my shoulder when I turn my hand over at the top. It's been like that for ~20 years. If I lean over and not turn my hand but kinda pull my elbows back a bit, they seem to be ok.

I love face pulls! I suppose I should make a decision about these bloody rows! It's funny I did upright rows today and went heavier on them and they felt better... not right, but they did feel better :/

Congrats on the PR! I firmly believe you don't need a trainer, or any fancy stuff to make it work for you. All you have to do is show up and put the work in... you've certainly done that today! You're DL are more then twice mine haha. We all start somewhere right!

**melDorado** · 03-09-2016, 05:20 AM

Hi todayisforme I really appreciate all your support

one thing helped me feel comfortable with upright rows was using a curl bar don't know if you're tried that?
All women that deadlift are amazing you go girl!

Actually had doms after my last leg day, must have hit it hard. Decided to cut the volume and do mock meet on squats today.
No idea what to warm up, warming up for squats continues to confuse me.
Did goblet squats, bar, 8x,40, 8x60, 3,x80, 1x90, feeling OK. 97.5 is gonna be my opener and it was easy like it should be. Then 2nd is 105 but I felt I wasn't warmed up enough the depth wasn't brilliant and I don't think I set up great. Did 110 for my last it actually felt better, good enough. Tried 115 as well, felt bloody heavy just on me, did it though, not sure about depth? I'll post the vid.
Finished with 5x100. RDL 5x100 and 5x105. DL pulls against the pins.

**melDorado** · 03-09-2016, 08:47 AM

My 115kg squat
Any opinions on if it's to depth?

http://youtu.be/0WBhQiuA5GE

**jsari23** · 03-11-2016, 11:56 AM

great job on the DL PR!

**melDorado** · 03-12-2016, 04:07 AM

Does anyone squat to depth (including me)?

Saw some sorry ass squats in the gym this morning, shallow squats make me sad. And I'm terrified of bombing at my first meet due to not hitting depth, cos then I won't be able to do my sick deadlift. I think my fed is really strict and most of my squats to me seem a bit borderline. Ive worked so hard on depth for a long time I dunno what to do really.
Anyway not doing them ATM taking a day off for legs, got a tight hip flexor and don't want to wreck myself for my meet. Been hitting legs so hard lately and well I'm 42 meh..

Bench day, 5@55 twice 3@60 twice not bad after not benching for 9 days that's a deload really.. If I hadn't been working so much lately. It's all rowing and benching in my job.
Ohp failed last rep of 2 lots of 3x37.5
DBRows did 7x25, 6x35 twice, wide grip BB 3x6, underhand BB 2x7. @55. Dips were BW then 2 sets with 5kg on belt.

**melDorado** · 03-12-2016, 10:41 AM

Originally Posted by jsari23

great job on the DL PR!

Hey thanks jsari appreciate your support

**Todayisforme** · 03-12-2016, 01:12 PM

Originally Posted by melDorado

Hi todayisforme I really appreciate all your support

one thing helped me feel comfortable with upright rows was using a curl bar don't know if you're tried that?
All women that deadlift are amazing you go girl!

Yeah I have. I decided on Tuesday to get rid of them... doing Kroc Rows and Face pulls now instead and loving every second of it!

Actually had doms after my last leg day, must have hit it hard. Decided to cut the volume and do mock meet on squats today.
No idea what to warm up, warming up for squats continues to confuse me.
Did goblet squats, bar, 8x,40, 8x60, 3,x80, 1x90, feeling OK. 97.5 is gonna be my opener and it was easy like it should be. Then 2nd is 105 but I felt I wasn't warmed up enough the depth wasn't brilliant and I don't think I set up great. Did 110 for my last it actually felt better, good enough. Tried 115 as well, felt bloody heavy just on me, did it though, not sure about depth? I'll post the vid.
Finished with 5x100. RDL 5x100 and 5x105. DL pulls against the pins.

I do 25% and then 50% or there abouts to my working weight for warm up, BUT I'm also squatting a lot less weight then you are, and I'm doing Zerchers I don't know if there's a warm up pattern or anything for other kinds.

You're vid is private

Does anyone squat to depth (including me)?

I always try to, If I didn't stretch properly and my TFL is tight it will bugger the lift or if my hammies are too tight I'll start butt winking lol

Saw some sorry ass squats in the gym this morning, shallow squats make me sad. And I'm terrified of bombing at my first meet due to not hitting depth, cos then I won't be able to do my sick deadlift. I think my fed is really strict and most of my squats to me seem a bit borderline. Ive worked so hard on depth for a long time I dunno what to do really.
Anyway not doing them ATM taking a day off for legs, got a tight hip flexor and don't want to wreck myself for my meet. Been hitting legs so hard lately and well I'm 42 meh..

Give your body the time it needs... lil deload and then you'll be stronger. Where your mind goes the body will follow! Visualize it, believe it, you WILL do it! You don't have a borderline squat, you have a beautiful strong deep squat!

**melDorado** · 03-16-2016, 07:51 AM

Hey thanks for the pep talk lol it seriously helped! Ima do all that, it'll be fine, yay

Cheers for the heads up on my vid

Deadlift day - mini reset so only 115,125 triples and 135 double. Felt heavy, haven't deadlift for a while. My hip is nearly better but I stuck to light front squats to be safe, 3x5 at 60. Felt OK, but didn't want to do more today. Felt full of energy but it's upper day tnrw so did some deficit deadlift pulls against (higher) pins

Edit reminding myself only sets of 3 for squats on Thursday

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