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
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.
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
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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 🏋️♂️🏋️♂️🦖🦖🏋️♂️🏋️♂️
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
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 :)
