Best lifts of 2021

 

 I missed a few of targets but surpassed others

I wanted 250 in squat but even tho I know I would have had about 90% chance of getting it, I must admit I didn't have the balls to take the 10% risk. That weight on your back is scary. So 240 it was which is 10kg up from last year.

Deads for some reason I couldn't push past 230. I got no answer for that really, I went for too many 1 rep maxes too soon rather than working more on the 2-3rep range. I was punished by peaking too soon as a result. Wanted 240-250kg but only.manahed to match my previous pb but at least It was easy and not bust a gut this time

Bench was at 160. I didn't put any expectations on myself for this, never do since I tore, but in my middle phase I was doing so well I honestly thought I'd get 170 and maybe even push a lil bit more out. But it was then then I injured my shoulder and had to take 4weeks off with about another 4 weeks of taking it easy. So 160 was everything I had (I even tried 161kg but failed lol so deffo to the kilo)

Shoulder press was brill tho. Despite my shoulder injury mentioned above, which made me stumble in progress a wee bit, I managed to exceed expectations and put 20kg on my pb. 140kg was a lifetime target on shoulder press, and although I would have liked to have done it behind my head, I wasn't willing to risk my shoulder again at the end. Still even in front of the head that Is a proper achievement (just as heavy and as hard but more comfortable which doesn't satisfy the sadist in me lol)

Proper stoked doing 190x2 front squat, 180kg bent overs and 111x20 on viking press. Extra bonus lifts :)

Got a solid plan for my lifting over the next 3 months. I'll share my thoughts in a later vid :) today is just a gentle reintro tho lol feel so fat and stiff after crimbo

Back to flat bench

 Starting to put the work in on my bench, to get back on track towards my goals of 170/180kg. Slacking a little, as this is the first time I've flat benched heavy, since hurting my shoulder. Slightly off form as a result, but 155 is still pretty good as a last set one rep max. Before my injury I was handling 160 with ease, so I'm a little off form as I say, but seeming as I haven't benched properly for roughly 5-6weeks, I can't complain. But then I put the work in after my lil playaround. Taking it to 130kg. Did very well on this weight, going far beyond expectations getting 3 sets of 4reps. I finished off on 100kg (not in the videos below as these will be part of my Christmas special themed episodes coming in December). With a set of 10reps and 2 sets of 7reps. #VIKING #POWERLIFTER #INKED #DOYOUEVENLIFT #INKEDMUSCLE #SWOLE #BODYBUILDING #STRONG #BENCHPRESS #LIFTHEAVYSHIT #SQUAT #POWERLIFTING #STRONG #BEASTMODE #STRONGMAN #DEADLIFT #ALPHA #MUSCLE #GAINS #WEIGHTLIFTING #MOTIVATION

 How heavy can you decline bench?

Deadpull - 507 for two attempt

 

A culmination Of a focused workout, attempting to double on my current pb

Always have a plan - heavy phase cometh

 My rugby coach always said

"Prior preparation prevents piss poor performance"

The 6p's haha

So I'm at the beginning of my heavy phase, which is the part of my training where I peak my strength and aim for one rep maxes, and have about 2-3months to peak my strength.

I always find the best way to move forwards is to have a plan that is out there in the open. So this was me, just sat in front of my camera , vocalising what's I my head. Doing so, helps me organise my thoughts and gives me a reference point over the next few months so I don't forget the plan :)

Hopefully I helps those of you on the group, who want to learn how to structure their training, develop more of a insight in how to do so

The grind continues!!!

#TRAININGFORVALHALLA #VALHALLAWAITS #SEEYOUINVALHALLA#FORUM #FITNESSFORUM #FITNESSGROUP #SQUADGOALS #POWERLIFTER #POWERLIFTING #DOYOUEVENLIFT #SWOLE #GAINZ #GAINS #BODYBUILDING #BODYBUILDER #LIFTHEAVYSHIT #FITFAM #FITNESS #STRONGMAN #BEASTMODE #WEIGHTLIFTING #WEIGHTS #NEVERQUIT #LIFTTOK #SQUATLIFE #SQUATORDIE #MOTIVATION #FORUM #FITNESSFORUM #FITNESSLIFE

How to sumo deadlift with Ed Coan

 Ed Coan is arguably the GOAT (greatest of all time) in powerlifting Recently I changed around the way I do deadlift, taking up sumo, to help me lift WITH rather than against my body dynamics and shape. My intention is get to 350kg 771.5lb within the next few years. I've started a video series following my journey towards this target, but thought I'd share some of thr source material that helped me readdress my style. Now a lot of what I know is through talking directly to other competitive lifters (bodybuilders, powerlifters and strongmen) as well as good ol' experience. But this video featuring Ed Coan, was for me invaluable. Full of great info, in a very easy to understand format, this will help revolutionise your approach to sumo deadlift. There are also videos on conventional deadlifts too, which I can share at a later date, but conventional is much less technical than sumo so it's much less involved (though still a great watch)

Carl Yngvar Christensen

For those of you who have a passion for big weights! Carl Yngvar Christensen, started competing around the same time that I started lifting myself. At the time I first started noticing him he was 17. From Norway and the epitome of VIKING POWER! As a junior he was not only getting Junior World records but was also setting records in the Adult devisions. Unfortunately he doesn't compete anymore due to a knee injury that plagued him his whole lifting career, but he is very healthy and in great shape and enjoying his legacy whilst remaining super fit This is a compilation of some of his greatest achievements in the world of powerlifting (and the list is far more than what I was able to rummage together) Hope it inspires and motivates, immense strength!

Confessions of a Caffeinaholic

Welcome to CA, I'm Alastair and I've been a Caffeinaholic for 20years.

And I'm still not clean lol

Alright guys so I've been into energy drinks since the beginning, even when in the womb my mums cravings were for Lucozade (back in the day when it came in a glass bottle from the pharmacy)

I even remember when I was a Muay Thai fighter seeing the imported original Thai Red bull (~23years ago) which was a syrup and at that point illegal in the UK because of its strength!

Anyways over the decades I've fueled my addiction, and tried to stop a few times but failing. Only recently though, did I realise that it wasn't the caffeine I was addicted to but the sugar 😱

This realisation came to me when I first started to try and have the new(ish) sugar free drinks now available, and despite still getting my caffeine kick, I still had all the withdrawal symptoms I had every time I'd failed before.

You can imagine my shock and horror at this realisation, but it gave me the motivation I needed to fully go over to sugar free, not only on energy drinks but in all my aspects of diet.

It's now been about 11months since I have had a sugar drink and all my fears of "losing Size and muscle from the lack of calories" or "being tired all the time" never came true!

In fact the opposite, since I've changed over I've made leaps and bounds in my health and strength. More energetic, bigger and stronger whilst losing size around my waste.

Addiction to sugar is insidious! It's well worth the effort to break the addiction guys!

I'm Alastair and I was a sugarholic!

Acheiving Failure

 

ACHIEVING FAILURE - Going the extra 5%

Warmup 70kg 3reps x 3sets

80kg 8reps
90kg 8reps
100kg 8reps
110kg 8reps
120kg 8reps
130kg 8reps
140kg 8reps
150kg 7reps
160kg 3reps
160kg 3reps

Total of 78 reps. Insane volume. Insane intensity. The only way to grow. My first few steps on the road to 350kg. No mercy. No respite. Only pain.

#VIKING #POWERLIFTER #INKED #DOYOUEVENLIFT #INKEDMUSCLE #SWOLE #BODYBUILDING #STRONG #BENCHPRESS #LIFTHEAVYSHIT

BIGZILLA the #EighthWonderOfTheworld, #Prwarz and #LATISAURUS REX ARTS

Present

#DEADZILLA APPROVED 🦖🦖🦖 media

#FeeFiFoFum 🌱

💣💣 #BippityBoppityBOOM 💣💣 🍋#EasyPeasy 🍋 #LemonSqueezy 🍋 #BeastModeActivated 🍻🍺#valhalla 🍺🍻 #valhallaawaits #trainingforvalhalla  #valhallagym #valhallafitness 💪 #strong 💪 #vikingpower #vikingstrength #oldmandtrength ☢👾 #monster 👾☢#powerlifting

How heavy can you go! Deadlift

 Knee is healing well after my cruciate ligament injury, still hurts but handling 200kg now with ease.

loving my new style, sumo deadlift feels so smooth and seems to function well with my skeleton and build.

here is to the journey for my 350kg target

https://youtu.be/BZ4hnwWp5oA

​

Road to 350kg

 

It's about time I made some serious gains in my strength, plagued with a recurrent back injury I'm going to make my back so strong it never bothers me again. Let the "Road to 350kg"begin!!

#BIGZILLA the #EighthWonderOfTheworld and #LATISAURUS REX ARTS

Present

#DEADZILLA APPROVED 🦖🦖🦖 media

#FeeFiFoFum 🌱

💣💣 #BippityBoppityBOOM 💣💣 🍋#EasyPeasy 🍋 #LemonSqueezy 🍋 #BeastModeActivated 🍻🍺#valhalla 🍺🍻 #valhallaawaits #trainingforvalhalla  #valhallagym #valhallafitness 💪 #strong 💪 #vikingpower #vikingstrength #oldmandtrength ☢👾 #monster 👾☢#powerlifting #powerlifter 🏋️‍♂️ #weightlifting 🏋️‍♂️#gainz 💪🦖 #musclemonster 💪🦖 #swoll 👹 #beastmode 👹 #liftheavyshit #doyouevenlift #neversettle  #liftheavy 🏋️‍♂️🏋️‍♂️🦖🦖🏋️‍♂️🏋️‍♂️🏋️‍♂️ #POWERLIFTER

https://youtu.be/SGm-ynPYJd0https://youtu.be/SGm-ynPYJd0

14/5/21 Shoulders - Training for VALHALLA

Seated rear press today -one of my faves.

Started off light but kept going and going

30kg 16reps

40kg 16reps

50kg 16reps

60kg 16reps

70kg 16reps

80kg 6reps

90kg 1reps

Then I did weighted band work, front raises and triceps push downs, and as usual I finished with prone hyper extensions and roman chair situps

next traps

It's time to start preparing for my next world record!!

It's a long road to tread and the first step is always the hardest, but the grind continues and those who fall behind are left behind.

All the reps I've done have had bands attached so the first weight is how heavy it is at the bottom and the second weight is what it is at the top of the lift

45-75kg 30reps

95-125kg 30reps

145kg-175kg 30reps

195kg-225kg 30reps

235kg-265kg 26reps

275-305kg 16reps

And then about to blast out a set on 295-325kg

Finished my shrug workout in style on two real heavy ass weights for loads of reps

LONG LIVE THE PUMP

VALHALLA AWAITS 

Little back pump up

 So I'm still carrying a bit of a lower back injury, something that has plagued me on and off since I was 13 (old rugby injury).

But the grind continues and where there is a will, and there is a will, then there is a way, and there is a way!

So deads in light weight and band supplements with a final pump up with 5 sets of 10reps on chins.

For a man who weighs 130kg I must admit I am pleased with how well I am able to handle chins.

Hopefully my injuries will heal soon, as I feel just a lack of power on deads, now struggling with weights 170kg-200kg, weights that should be like nothing for me, but active rest will hopefully speed up my healing and maintain strength.

Bench Press Workout - 4th may 2021

 Been painting the gym for the last 4days straight, and when your nakkered and aching, bench press is always there to catch you lol

A very easy and simple workout on bench today as I'm completely drained from the last few days, my body was screaming 😱 GET OF THE WEIGHTS YOU WEE EEJIT 😱 But the grind continues and those who fall behind are left behind.

So an easy plqyaround to start with on heavy-ish weights

Warming up on 90kg, then 110kg

Before doing 

120kg, 130kg and 140kg to finish

Then I took it down and did some volume on 120kg for reps, but this weight didn't feel good. I was doing short reps of the chest to increase the burn and focus on explosive power..... but meh was too tired to make anything of it, so went down to 90kg instead and did 3 volume sets and 1 set of slow positives and negatives 

Then a quick blast on 70kg proved how nakkered I was as I hardly did any.

So overall, not much, but something is always better than nothing 

#Pectastic Powerlifting corporation🏋️‍♂️ and #Peczilla Power 💪 

Present 

#PECASAURUS the #EighthWonderOfTheworld APPROVED 🦖🦖🦖 media

💣💣 #BippityBoppityBOOM 💣💣 🍋#EasyPeasy 🍋 #LemonSqueezy 🍋 #BeastModeActivated 🍻🍺#valhalla 🍺🍻 #valhallaawaits #trainingforvalhalla  #valhallagym #valhallafitness 💪 #strong 💪 #vikingpower #vikingstrength #oldmandtrength ☢👾 #monster 👾☢#powerlifting #powerlifter 🏋️‍♂️ #weightlifting 🏋️‍♂️#gainz 💪🦖 #musclemonster 💪🦖  #fitnessmotivation #swoll 👹 #beastmode 👹 #liftheavyshit #doyouevenlift #neversettle  #liftheavy 🏋️‍♂️🏋️‍♂️🦖🦖🏋️‍♂️🏋️‍♂️

Sumo Wrestler Hibikiryu Dead

 Sumo wrestler Hibikiryu has now died from his injuries . I covered his paralysis from a broken neck a month ago, but so so sad to hear this warrior has died now. May he rest in peace and forever be remembered 

In this video we see the sad moment where hibikiryu fell and did not get up. at first the officials believed him to be unconscious, but hibikiryu was conscious the whole time but unable to move from the neck down. 

terrifying and I can only hope the Doctors and Nurses looking after him can do something for him regards recovery, at the moment good news looks unlikely but we can only hope

It's just been announced (29th April 2021)that hibikiryu has died from his injuries, at the age of 28years. Such a sad moment. May this warrior rest in peace and his death not be in vain

#sumo #hibikiryu #sumowrestling #sumonews 

https://youtu.be/dGW7CbMM9Os

Training for VALHALLA bench press 26th April 2021

 Started with a little playaround on heavier weights today on bench. Got to 150kg 330lb and was well pleased as I have another 7-8months to peak, so if I'm doing 150kg now in my light phase I may be able to push for 180kg 400lb at the end of the year! But then playtime was Iver and it was time to do some work so stripped the bar down to 120kg 265lb. I wanted to start my volume work by doing super strict reps. Overly strict tbh and very controlled to the point of turning into a negative lift as well as the lift proper. Did this on 120kg, 110kg and 100kg. Then I wanted to work the explosion and speed of the movement off the chest, to put as much tension into the pecs as poss for maximum muscle growth. These are a much easier way to lift than compared to the prior few sets but help work your body in a different way. So ended up doing high volume sets on 90kg, 80kg and 70kg My back and shoulder are nearly healed following a couple of injuries that have come off the aftermath of my world record, so hopefully soon be back into the rhythm with squat and deadlift also #Pectastic Powerlifting corporation🏋️‍♂️ and #Peczilla Power 💪 Present #PECASAURUS the #EighthWonderOfTheworld APPROVED 🦖🦖🦖 media 💣💣 #BippityBoppityBOOM 💣💣 🍋#EasyPeasy 🍋 #LemonSqueezy 🍋 #BeastModeActivated 🍻🍺#valhalla 🍺🍻 #valhallaawaits #trainingforvalhalla  #valhallagym #valhallafitness 💪 #strong 💪 #vikingpower #vikingstrength #oldmandtrength ☢👾 #monster 👾☢#powerlifting #powerlifter 🏋️‍♂️ #weightlifting 🏋️‍♂️#gainz 💪🦖 #musclemonster 💪🦖  #fitnessmotivation #swoll 👹 #beastmode 👹 #liftheavyshit #doyouevenlift #neversettle  #liftheavy 🏋️‍♂️🏋️‍♂️🦖🦖🏋️‍♂️🏋️‍♂️

Deadlift and Backwork 27th April 2020

 Back day today! And strictly speaking I shouldn't be deadlifting atm due to a lower back injury, but he'll will freeze over before I take my own advice lol So took it easy on deads, kept it light and simple, though off camera I did thoroughly warm up with 15 singles on 120kg 264lb. But after deads the work began with loads of volume work. Combining t-bar row for thickness of the rhomboids, chins for width and thickness of the latisimus dorsi and finished off with two super sets of bent over rows to help flair out the lower lats. #BIGZILLA the #EighthWonderOfTheworld and #LATISAURUS REX ARTS Present #DEADZILLA APPROVED 🦖🦖🦖 media 💣💣 #BippityBoppityBOOM 💣💣 🍋#EasyPeasy 🍋 #LemonSqueezy 🍋 #BeastModeActivated 🍻🍺#valhalla 🍺🍻 #valhallaawaits #trainingforvalhalla  #valhallagym #valhallafitness 💪 #strong 💪 #vikingpower #vikingstrength #oldmandtrength ☢👾 #monster 👾☢#powerlifting #powerlifter 🏋️‍♂️ #weightlifting 🏋️‍♂️#gainz 💪🦖 #musclemonster 💪🦖  #fitnessmotivation #swoll 👹 #beastmode 👹 #liftheavyshit #doyouevenlift #neversettle  #liftheavy 🏋️‍♂️🏋️‍♂️🦖🦖🏋️‍♂️🏋️‍♂️

Strength Legends -Sonny Webster

Sonny Webster (born 10 March 1994 is a British weightlifter. He placed 14th at the 2016 Summer Olympics totaling 333kg. Webster has made a success of himself post Olympics with a strong online e presence and an online academy that teaches people on how to train for Olympic weightlifting. He is well known for impressive strength feats based around the snatch and clean and jerk lifts as are seen within this video.

Big Als Fighting -February 2021

 So I'm back to training again with regards to my fighting. I am now in possession of a home gym with a wall mounted 15lb aqua bag, a 50kg free standing bag, and a ceiling mounted heavy bag(which I mount off my weightlifting cage)

My speed is up both for individual punches but also in my combos also. I have always had a natural understanding to the flow of punching and where to strike and when, but having an increased burst of speed is heartening in case I decide to step back in the ring either end of this year or sometime next year when the covid clears. 

I did a total of 10rounds and filmed it, edited down as highlights. Feel free to share any thoughts or comments

Will Barotti -Heaviest Bench Press of ALL TIME!!

 In late June, 35-year-old Will Barotti made a jaw-dropping multiply equipped bench press of 1,105 pounds (501.2kg) and the biggest bench in history almost flew under the radar. Barotti doesn’t have an Instagram or a Reddit account. We only caught the video in a small Facebook group of about 800 members with the caption, “Congratulations Will Barotti all time world record bench press holder. The most weight ever pressed by anyone…ever! 1,105 POUNDS!!!”

Made at a Metal Militia Powerlifting Federation meet, that bench press is not only three pounds over Tiny Meeker’s six-year-old record of 1,102 pounds, and it’s not only 335 pounds over Julius Maddox’s raw bench press world record of 770lb/350kg — it’s heavier than the heaviest deadlift ever made.

Julis Maddox Raw Brnch Press World Record 355kg 782.6lb

 ew raw bench press record derby julius Maddox on 21st february 2021, with 355kg (782.6lb) On February 21, 2021, the Hybrid Showdown meet in Miami, FL became the site where powerlifting history was made. Powerlifter Julius Maddox has extended the raw bench press all-time world record — again — by lifting 355 kilograms (782.6 pounds). Going into that meet in South Florida, Maddox already held the world record with a lift of 349.2 kilograms (770 pounds), which he set at the 2020 Arnold Sports Festival. The Kentucky native was building towards this lift ever since he hit 350 kilograms (771 pounds) in February 2020.  The Hybrid Showdown is sanctioned by the World Raw Powerlifting Federation (WRPF). Standing at six feet, three inches tall, Maddox weighed in at 447 pounds (or 203 kilograms). He was in the final flight of the meet, which included Dan Bell and Jon Call (aka Jujimufu). He started this meet with an opening bench press of 330 kilograms (727 pounds), which went up rather easily. He then took the new world record on his second attempt. Skipping his final attempt and going for the big lift on attempt number two is a classic Maddox move. This is incredible feat is another step for Maddox toward his ultimate goal of bench-pressing 800 pounds (362.8 kilograms) raw. He attempted this milestone in June of 2020 but ultimately failed in part due to a controversial misload of the weight by the spotters assisting in the meet. According to Maddox, the next time he will take a shot at 800 will be on June 10, 2021, in Chicago, IL. Adding 12 pounds to his already other-worldly previous record should serve as a nice confidence-booster as his next 800-pound bench press attempt nears.  The Hybrid meet was streamed live on Hybrid Performance’s Twitch channel and should be available for replay if you follow the channel. As for Maddox, he sent BarBend an exclusive message after his latest world record: “Resistance is necessary in order to reach greatness.”

Dan Bell -Total World record 1182.5kg 2607lb

 Footage of dan bell squatting 500kg 1102lb as part of his total world record of 1182.5kg 2607lb Below is a written summary of his competition. Less than three months after Petr Petras took the all-time world record raw total with wraps from Dan Bell, Bell reclaimed the record in monumental fashion at the Hybrid Showdown 3 in Miami, FL on Feb. 21, 2021. Bell totaled 1,182.5 kilograms (2,607 pounds). He is the first lifter ever to achieve this total in the Raw With Wraps category. Here are Bell’s top lifts from the meet: Back Squat: 500 kilograms (1,102) pounds) Bench Press: 272.5 kilograms (600 pounds) Deadlift: 410 kilograms (904.5 pounds) Total: 1,182.5 kilograms (2,607 pounds) Bell came in at 396 pounds (180 kilograms), which placed him in the over 140-kilogram category. He opened his day by breezing through three easy back squats. The first was for 465 kilograms (1,025 pounds), followed by 483 kilograms (1,065 pounds). He rounded out the first lift of the day by tying the world record with 500 kilograms, which frankly looked like a speed rep. Next up was the bench press. Once again, Bell went three for three. His opener was 250 kilograms (551 pounds), and then he moved on to 267.5 kilograms (590 pounds). That second attempt went up just as fast. Bell then finished up on the bench press with an easy 272.5-kilogram (600-pound press). He performed all three presses with a false grip, which is when the lifter neglects to wrap his or her thumb around the barbell while pressing. He placed his stake on the world record in the first attempt on the deadlift, where he pulled 390 kilograms (859 pounds) rather easily. Wanting to tack on even more weight to his freshly minted ATWR, Bell approached the bar for a second attempt, this time with 410 kilograms (904.5 pounds) on the bar. Bell stood up so fast with the weight that he took steps with the bar, causing him to get red-lighted. He gave it one last try on the final attempt of his day and nailed it. As a result, he is now the first man to total over 1,179 kilograms (2,600 pounds) ever in the Raw With Wraps category.

Todays Plan for Chest

So I've been up since just before dawn, and one of the advantages of waking early is that it gives you quite time to think and plan without the normal distractions of the day.

I found myself dedicating some of this time to planning what I hope to be a really hard but fun bench press session.

I'm now fully into my light phase and so this workout will feel very fresh to what I have done in the last few months.

My plan is start working my way up steadily to 110kg 242lb which when I reach I will attempt to lift for as many reps as poss. The long term target is 16reps, which on this weight is really quite achievable and once achieved a new target will be set.

However I doubt that will be achieved today and so, depending how mh body reacts to the weight, my plan is to do 3 max rep sets on 110kg, and then a breakdown series of sets.

As my breakdowns, the weights I choose will mostly likely be influenced by the weights on the bar. Almost certainly one also chooses the path of least effort under such circumstances so if the first set could be 100kg or 90kg but it matters very little, as my intention is to break the workout down until I can no longer lift at all.

Hahah safety bar needs to get ready as this is going to hurt!!

NB it's about-5°c in my home gym atm lol so warmups deffo are a requirement

New squat WR by Nathan baptist -looks very high to me

 

Well this is very much the opposite of what I see as the super strict standards if the IPF.

Although I'm glad there are organisations out there that are on the side of the lifter, not over penalizing minor errors of technique, this really pushes it to far the other way!

How any judge can say this way even close to parallel? But the judges gave him 3 white lights and so, within this organisation at least, the record stands

Time to get the beard out!

Haha so decided to let the Mrs straighten my beard with her new blow dryer  must admit liking the look

Kazmaeir Inspired Shrug Workout

One of my strongest (in fact it is my strongest) muscle groups is my traps.

Even as a young 16-17year old lad I've always been able to out lift every other lifter in the gyms that I have trained in on the shrug movement.

When used to lifting such heavy weights, I have been able to do 20reps on 360kg and even a couple kn 400kg. Perhaps I could have lifted even more but at this point I was no longer able to fit any more weight upon the bar.

Now that I have a cage and a home gym, with the capacity to load approximately 350-360kg (and soon more when I decide to buy some more plates), I find myself once again loading serious weight upon the bar and lifting in such a manner more regularly 

However with my last squat workout (the one where I got 240kg even though I failed a previous set on 220kg) I am now officially in the my light phase

Due to the in frequency if me doing shrugs I have always trained to the same note -as heavy as poss for 10-20 reps. Up to now it has always worked but....what I asked myself - why not due phase training on EVERY body part. 

And so now I find myself upon my light phase and with the necessary equipment required for regular training (needed for phase training) it is only natural for me to evolve my workouts in the most professional manner.

My first "light phase" workout on shrugs was simple in principal - to mimic the great Bill Kazmaeir. My father knew Kaz at his peak and asked him how he got such big traps. He said in his American accent "simple! I do sets of 40 on 180kg"

And so if good enough for whom I regard, in my humble opinion, as the strongest man to have ever lived, well it's good enough for "little ol me" haha

Except I consider myself to have some of the strongest traps around -yes I actually do think I'm that strong at them -and so it is only fitting for me to out do the old time great.

My workout was simple

Warmups 

60kg 20reps

100kg 20reps

140kg 20reps

180kg 20reps

200kg 40reps x 4sets

I managed this also despite feeling horrific (heavy cold) but regardless this display gave me great confidence in how I move forward.

So phase training with any luck will push me towards the high repage I desire on weights weighing approximately 400kg! 

I did not film this workout as per my norm, however I have filmed one that is already uploaded onto my youtube channel -houseofdvlin

For those interested I shall post the workout here (at this point I was simply returning to shrugs so bot as good as the workout I briefed you above -yet still a fun one to watch!)

shrugs 18th Jan 2021

240kg 528lb Squat PB

Yesterday was the Second time I have managed to do 240kg on squat.

I am currently specialising in squat and made the decision to do so towards the end of my heavy phase. 

Yesterday's workout was for me the final workout of my heavy phase, and signals the move into the light phase.

I was partly hoping to go for 250kg 550lb but went into the workout open minded with the attitude of only doing what my body was capable of, and if I didnt feel like going for 1 rep max then I would have instead done reps.

However, even though I felt somewhat tired/drained (as I have for about of week - over training) I still felt powerful and before I knew it I was warming up(yes warming up) on 200kg 440lb. 

It took me by surprise how easy this lift was so I jumped up to 220kg 484lb and treated it once again as an easy warmup.

Hahah my mistake it flattened me on my first attempt

But failure can be as valuable as any success. The key is not to be broken by it but to come back stronger.

So I stripped the bar down to 70kg 154lb and cleaned it back up to the rungs, reloaded the bar and jumped straight back on.

Needless to say the second attempt was as easy as it should have been the first time!

So the workout proper had begun! No more warmups haha so 230kg was next. This was remarkably easy and achieved quickly.

240kg 528lb was next loaded. This was my current pb. I achieved this roughly a week prior. On that day I had jumped up 20kg from 220 to 240. Feeling confident and powerful at what with hindsight was the peak of my heavy phase.

Yesterday though I felt somewhat empty, unable to spike my adrenaline or focus fully on an aggressive life style. 

However the grind continues, and sk I put my knee wraps on as tight as poss and went up to the bar.

As I walked out with the bar I felt slightly that I was stumbling. Scary stuff. But i set my feet and then descended. The way down was easy but then the ascent began. I felt resistance immediately but kept moving. At last.i was making noise! I had no choice, the air screaming out of my lungs, I kept pushing through all the pain, and then I reached the lockout.

The lift was mine. Inracked the bar and i screamed out in a mixture if relief and jubilation. 

I collected myself quickly. 250.... no not today hahah no more! And so the heavy phase concluded with confirming to myself that 240 was indeed no fluke.

Now I move onto my light phase. Still specialising in squat. And my body cries with a sigh of relief.

I have already done a light bench workout and stepped up my cardio.

Now, its 6am I'm planning todays workout with my buddy shane.

Shrugs, shrugs and more shrugs haha

I have never put my traps through phaser training. But now I am preparing to compete at powerlifting I may as well treat each body part I train with professional conduct.

So i am planning 200kg 440lb for as many sets of approximately 40 reps as poss.

Let's see how it goes...

Here's some pics from the 240 :)

Of course guys if you are interested in watching more I have all my workouts (well most) filmed and uploaded onto youtube.

Check them out on my channel houseofdevlin, but to help you out here is my last squat (a whole weeks worth) workout video :)