April 2013 -

[John]

Tuesday, 02 April 2013: Legs & Deadlift

1. Barbell Front Squat: 8 @ (65, 67.5, 70)kg
2. Barbell Deadlift: 10 @ 100, 6 @ 140, 5 @ 160, 3 @ 180, 2 @ 180kg
3. Lying Leg Curls: 12 @ 39, 10 @ 53, 8 @ 67, 6 @ 81, 12 @ 67kg

Very slowly increasing the weight on the higher-rep front squats. I'm so unfit :(
Deadlift was OK up to 180 but after getting 200 off the ground my lower back felt too vulnerable to put in the effort required.

[John]

Thursday, 04 April 2013: Chest & Arms

1. Barbell Bench Press: 8 @ 60, 5 @ 85, 8 @ 100, 3 @ 110, 1 @ 115, 1 @ 120, 6 @ 100kg
2. Cable Scoop: 10 @ 12.5, 10 @ 17.5, 7 @ 21, 12 @ 17.5kg
3. EZ-bar Skullcrusher: 12 @ 27.5, 10 @ 37.5, 8 @ 47.5, 6 @ 52.5kg
4. Preacher Curl Machine: 12 @ 46, 10 @ 60, 8 @ 74, 4 @ 86, 8 @ 65kg
5. Hammer Curls: 12 @ 18, 12 @ 18, 12 @ 20kg

[John]

Monday, 08 April 2013: Legs & Core

1. Pull Ups: (21, 20, 12) @ 90.3kg BW
2. Barbell Squat: 12 @ 80, 12 @ 90, 10 @ 100kg
3. Plank: 3:30, 2:30, 2:30
4. Turkish Get-up Kettlebell: 8 x 2 @ 1??
5. Ab Wheel Rollout: 15, 20, 20reps

Happy with the increased numbers of TGUs. Started feeling a bit dizzy on the last set of squats, so decided it safer to stop 2 reps short of what I was hoping for.

They ran a competition at the gym a week or so ago. The guy who won the plank held on for 17 minutes. Twice as long as the total of all three of mine

[John]

Thursday, 11 April 2013: Squats

1. Barbell Squat: 5 @ 90, 3 @ 110, 2 @ 125, 3 x 1 @ 130kg
2. Preacher Curl Machine: 12 @ 39, 10 @ 60, 8 @ 74, 5 @ 86, 10 @ 65kg
3. EZ Bar Reverse Grip Barbell Curl: 10 @ 37.5, 10 @ 37.5, 10 @ 37.5kg

Bugger! Just found out I have to compete at the end of this month at the Central Districts Powerlifting Champs in order to lift at the Nationals in August ... in order to lift at the World Masters in Florida in September. It's silly - I have to compete, but there is no standard that I have to reach at it. However I need to make a total of 417.5kg unequipped or 490 equipped at either of the two domestic comps to go to Orlando. I hadn't squatted more than 120 this year until tonight; my back has not allowed it. Tried some singles tonight and 130 was OK and got right to the bottom with them. Will see how it goes but if I could get to 140 by the end of the month, I should be OK for 140 SQ / 110 BP / 190 DL for 440 at the CD Champs, which would give me a safe qualifying total for Orlando.

Lots of rehab work on the shoulder at the moment in lieu of any other training.

[John]

Saturday, 13 April 2013: Madcow Adv. - Week 1, Day 1

1. Barbell Squat: 5 x 5 @ 90kg

Going to do a cycle of Madcow Advanced to try to build up some strength again on the three lifts. Weights will be based on 1RMs of 130 SQ, 120 BP, 190 DL, 85 IBP, 102 Pendlay Row. Really pushed for time to do any training in the weekend, so only managed to do the squat sets.

[John]

Monday, 15 April 2013: Madcow Adv. - Week 1, Day 2

1. Barbell Squat: 5 x 5 @ 82.5kg
2. Barbell Deadlift: 5 x 5 @ 132.5kg
3. Barbell Incline Bench Press: 5 x 5 @ 60kg

Shoulder bit sore still on the pressing. Physio stuck a dry needle in it on Friday and it was twitching for the following 24hrs :o

[John]

Thursday, 18 April 2013: Madcow Adv. - Week 1, Day 3

1. Barbell Squat: 5 @ (75, 80, 85, 92.5, 97.5)kg
2. Barbell Bench Press: 5 x 5 @ 85kg
3. Pendlay Row: 5 x 5 @ 70kg
4. Barbell Curl: 8 @ (35, 40, 40)kg
5. Machine Triceps Extension: 8 @ (53, 67, 76.5)kg

[John]

Saturday, 20 April 2013: Madcow Adv. - Week 2, Day 1

1. Barbell Squat: 5 x 5 @ 105kg
2. Barbell Bench Press: 5 x 102.5, 4 x 102.5, 5 x 100, 2 x 4 @ 100kg
3. Pendlay Row: 5 x (70, 75, 80, 85, 90)kg

Lost so much strength with bench press. Then found out it was meant to be a ramped set, finishing at 102.5kg.

[John]

Monday, 22 April 2013: Madcow Adv. - Week 2, Day 2

1. Barbell Squat: 5 x 5 @ 90kg
2. Barbell Deadlift: 5 x 5 @ 150kg
3. Pull Ups: 3 x 10 @ 90.3kg BW
4. Sit Up: 3 x 15 reps

Incline bench press was on the schedule, but I didn't dare do any pressing. Shoulder has been painful to move in almost any direction since my pathetic attempts at pressing on Saturday. I have to bench something this Saturday at the Central Districts Champs so will just have to rest it up until then and hope for the best.

[John]

Saturday, 27 April 2013: Central Districts Powerlifting Championships

• Squat: 130, 135, 140kg
• Bench: 105, 112.5, 117.5kg
• Deadlift: 180, 190, 195kg

The competition was divided into Raw and Equipped grades. Lifting comps for raw-only lifters are relatively new to New Zealand and it was good to see more people in the raw grade (27) than in the equipped (24).

Nine good lifts, 27 white lights Lifted very conservatively but safely made the qualifying total for entry to the World Masters Powerlifting Champs in Florida this September.

Now just have to work on getting my shoulder better and getting used to some heavier squatting again. I also have to compete in the National Champs in August, but now don't have to worry about making a qualifying total for Orlando.

Until this meet, I hadn't squatted more than 130kg this year, but 140 felt pretty good.

[John]

Long, long time away from the gym. Motivation has waned and constant back pain doesn't help. Went back for the first time in three weeks last night (except for the 'token' competition participation) and started Madcow Adv. from scratch. It was tough.

Tuesday, 14 May 2013 - Madcow Advanced - Week 1, Day 1

1. Barbell Squat: 5 x 5 @ 90kg
2. Barbell Bench Press: 5 @ (70, 75, 80, 85, 90)kg
3. Pendlay Row: 5 @ (57.5, 62.5, 67.5, 72.5, 77.5)kg
4. Back Extensions: 2 x 8 @ 17.5kg
5. Decline Sit Up: 4 x 17rep

[John]

Thursday, 16 May 2013: Madcow Advanced - Week 1, Day 2

1. Barbell Squat: 5 x, 5 @ 82.5kg
2. Barbell Deadlift: 5 x 5 @ 132.5kg
3. Barbell Incline Bench Press: 5 x 5 @ 60kg
4. Pull Ups: 3 x 8 @ 88.8kg BW
5. Sit Up: 3 x 20 reps

[John]

Monday, 20 May 2013: Madcow Advanced - Week 1, Day 3

1. Barbell Squat: 5 @ (75, 80, 85, 92.5, 100)kg
2. Barbell Bench Press: 5 x 5 @ 85kg
3. Pendlay Row: 5 x 5 @ 80kg
4. Barbell Curl: 8 @ (30, 40, 40)kg
5. EZ Bar Triceps Extension: 8 @ (37.5, 42.5, 47.5)kg

[John]

Wednesday, 22 May 2013: Madcow Advanced - Week 2, Day 1

1. Barbell Squat: 5 x 5 @ 102.5kg
2. Barbell Bench Press: 5 @ (77.5, 85, 90, 95), 4 @ 102.5)kg
3. Pendlay Row: 5 @ (70, 75, 80, 85, 90)kg
4. Back Extensions - Hyperextensions: 10 @ 20, 10 @ 30kg
5. Sit Up: 4 x 18 reps @ 89.6kg BW

Shoulder feels weak and couldn't even manage five bench reps on the last set.

[John]

Monday, 27 May 2013: Madcow Advanced - Week 2, Day 2

1. Barbell Squat: 5 x 5 @ 90kg
2. Barbell Deadlift: 5 x, 5 @ 150kg
3. Barbell Incline Bench Press: 5 x 5 @ 67.5kg
4. Pull Ups: 8, 9, 10 @ 89kg BW
5. Sit Up: 20, 20, 22 reps