Looking back over my meet results over the past year and a half at how far I’ve come.
The first competition was a Mock one where I used wraps.
The second one was my first proper comp and I had a great prep leading up to it, hit 180 squat but probs had 190 in me.
2 weeks after this comp I had my second knee surgery and didn’t think I’d be lifting for a while. I was buzzing that 3 months after the surgery I competed and hit a 5kg squat PB and was happy to maintain my deadlift.
June is an anomaly as I got the date of the comp wrong, got back off holiday 3 days before the comp and didn’t train for a week before that as I was moving house, not to mention I had a fucked up glute hence the 100kg deadlift.
Competition this Sunday is going to be miles better, I am under no illusion that I will come bottom of my weight class however I’m just happy to be able to squat pain free and finally be making some progress again.
Shoutout to @implexusgym for being the best gym I’ve ever been a part of, may the gains forever be in our favour @gerryleepierre
Deadlifts on the menu today!
Second last warm up set at 325lbs before a max effort set at 410lbs. Felt a little beat up today and held back but...
Structure and consistent programming is of paramount importance; only secondary to listening to your body and knowing when to not ask too much of it.
One of the pillars of consistency is staying healthy.
Been working on keeping my butt on the bench, especially with heavier sets. Thought these went pretty well. Focusing on mental cues to flex quads instead of glutes/push out instead of down. Think I had one more in me, but didn’t want my form to deteriorate. @katlesu guest spotter
Full training video YouTube upload coming soon.
Set 1 - 215 lbs x 3
Set 2 - 250 lbs x 3
Set 3 - 280 lbs x 2/3 (shown)
Sets 4-8 - 215 lbs x 10, 10, 9, 7, 7
All time deadlift PR!!!! 390lbs!!!! Messed up by going from 365 to 390, should have went straight to 405 because it went halfway up, should've had it. But considering I've always had a weaker deadlift than squat, I'm stoked!! Excited to put in some work next wendler cycle. #wendler531#powerbuilding#progress#powerlifting#pr
With at least 10 months of living in Hanoi still to go trying to be more consistent! Following the Wendler 5/3/1 program for the main lifts and trying to do more yoga and foam rolling as I am the least flexible person ever!! #squat#fitness#tattoos#hanoi#vietnam
Wendler D1 W2 C8 Squats
Off the top, I had 9 people unfollow me over my post yesterday and one person block me 😂. What I'm wondering is if they thought I was glorifying Manson or clowning him. Make no mistake, I was clowning him, because he was a lame ass who was scared for his life in prison. And if you're the type of person who glorified a lame ass dude too scared to be on the mainline with actual killers, who victimized weak minded indiviuals, you're a weirdo and I'm glad you unfollowed/blocked me, gtfo ✌🖕. Anyways, banged out the minimum last night, my body is a little shot out. I have a ball sticking out in my lower back from work and lifting, and I haven't been sleeping good still. Knocked out my minimum numbers and moved on to different body parts, will redo legs later on this week. Sets were 285x5, 335x5, and 375x5, then me and @siggybobonis switched it up to arms and shoulders. Light barbell curls supersetted with lateral raises 4x15 each, another superset of tri pressdowns and cable upright rows 4 sets of 15 each, then a tri set of machine crunches, modified dip machine press downs, and neutral grip shoulder machine press 4 sets till failure each with minimal rest got my heart pumping! Still trying to incorporate more bodybuilding/conditioning in my routines to keep fat off and get my cardio health right. Feeling good, tonight is chest! #straightedge#soberlife#chubby#amateur#powerlifter#powerlifting#wendler531#bodybuilding#weightlifting#fitfam#fitlife#fitness#fit#squats#squatbooty#aesthetics#tupac#2pac#hiphop#rap#oldschool#troublesome96#thegoodrap
Wendler cycle 2 week 3 bench: 1+ of 195 - got 7 clean reps and a forced rep. Followed up with overloaded dumbbell bench got up to 100s for 3. Handling heavier weight each week. (Both shown are PRs) #wendler531#powerbuilding#progress#powerlifting
Squats felt really good today. Tough workout with tons of reps but managed to push through it. Happy with my depth and stance. Think I’m starting to get the hang of it.
Full workout including warmups to be uploaded to YouTube soon. Stay tuned.
Set 1 - 245 lbs x 3
Set 2 - 275 lbs x 3
Set 3 - 310 lbs x 8 (shown)
Sets 4-8 - 245 lbs x 10
My heavy top set from tonight’s upper body day. Been playing around with 140 for the last few weeks with the view of using a 5/3/1 scheme with my ‘big three’ as half my gym seem to be doing it now and it fits in well with my training style
Mixing it up slightly so not all lifts will be 5+, 3+ and 1+ in the same week
Started off with what was meant to be a +1 week for Bench at 160kg. I was aiming for 3 reps but managed to hit a pretty solid 5 reps.
Dropped the weight to 140 and hit another 3 sets of 5 for ‘volume’ before more dips, chins, pulls etc
Thanks to @matt_twmfitness for the spot and taken up half the camera, he ain’t half packed on some mass since school