Maximum Potential - A new hope

[hardcore iv]

Thanks, Jonathan. If I keep progressing at this rate I hope I can get to 100kg by mid-year

[hardcore iv]

8/2
Back and biceps

DL - warmed up with a few singles on 50kg and then did singles on 90, 110 and a new PB of 112.5.

chinups - managed to do 3

Preacher curl - 22x5, 27x5, 29.5x5, 32x5x2

hammer curl -13kgx5x5

cross over bicep curls - 10x5x3, 10x(5(right arm) 4(left)x1, 10x4

lat pulldown - 5 reps on 60, 70, 80, 100, 120

seated cable row - 80x7, 80x5, 100x5x2, 100x7

incline situps with 10kg - 10x2

[hardcore iv]

11/2 leg and shoulder

squats - barx10, 40kgx7, 60x5, 80x5x2, 105x2

45degree leg press - 50kgx5x3, 75x5x2

military press - 80lbsx5x4, 90x5

reverse cable flye - 5unitsx5x5

lateral raises - 7.5kgx5x5, 10x5

[hardcore iv]

13/2 chest and triceps
Bench press - barx10, 40kgx7, 50x7, 60x7, 82.5xf, 80x1, 82.5xf
I thought I would be able to move 82.5 but only managed to get it about 10cms off my chest.

Incline db chest press - 16kgx5x3, 20x5x1, 25x5x1

decline bp - barx10, 35x7, 45x7, 50x7, 55x5, 60x5

cable cross-over - 5x7, 7.5x7x4, 7.5x10

skullcrusher - 10x7x2, 15x5x2, 20x5

reverse grip single arm tricep press - 5unitsx5, 7.5x5x5

[hardcore iv]

15/2 back and biceps

DL - 50kgx8, 60x5x3, 90x1, 115x1!! new PB

Lat pulldown - 70x5, 80x5x2, 110x5x2

bentover barbell row - 50lbsx5, 60x5, 70x5x3
seated cable rows make my shoulders feel weird and unstable (I have really dodgy shoulders), so I replaced them with these. They were pretty light weights, but I was feeling a bit of strain in my lower back just from being bent over.

preacher curl - 22kgx5, 32x5x4

hammer curls - 13x5x5

crossover bicep curls - 10x5x3, 13x4x1, 10x5

incline situps with 10kg - 10x2

[hardcore iv]

17/2

squat - barx7, 40x7, 60x5x4, 90x1, 110x1, 115xf

45degree leg press - 25x7, 50x5x2, 65x5x2, 85x5

military press - 80lbx5x4, 90x9

Reverse cable flyes - 2.5x7, 2.5x5, 2.5x7x2, 2.5x12

lateral raises - 7.5kgx5x3
sprained something, during military presses, in my right shoulder and didn't want to aggravate it further.

standing calf raises - didn't pay attention to weight

Went for a 17k bike ride later in the day, managed to have a bit of a fall (in a lazy attempt to hop up onto the footpath), scraping my elbow, knee and palm.

[buzz]

17/2

squat - barx7, 40x7, 60x5x4, 90x1, 110x1, 115xf

45degree leg press - 25x7, 50x5x2, 65x5x2, 85x5

military press - 80lbx5x4, 90x9

Reverse cable flyes - 2.5x7, 2.5x5, 2.5x7x2, 2.5x12

lateral raises - 7.5kgx5x3
sprained something, during military presses, in my right shoulder and didn't want to aggravate it further.

standing calf raises - didn't pay attention to weight

Went for a 17k bike ride later in the day, managed to have a bit of a fall (in a lazy attempt to hop up onto the footpath), scraping my elbow, knee and palm.

110 is a mad squat Ivan! Take it easy on the bike, dodgy injuries like that can affect your lifting

[Jonathan]

aye - i second what bri says!

ivan, congratulations on the squat, its a really good lift. i reckon that you have lots more in your deadlift, probably 20kg or so. that said, what is your form like on the dead and squat? do you feel like you compromise your form on 1rms? its just worth me asking, as i know that when i started powerlifting i used to go for bigger and bigger weights and my form suffered.

jonathan

[hardcore iv]

Thanks buzz and Jonathan.

what is your form like on the dead and squat? do you feel like you compromise your form on 1rms?

I don't think my form is too bad on the squat and dead 1rms. My training partner says my form looks good, but he knows about as much as I do about these lifts. I try to be conscious of keeping my back straight and applying all the other tips I pick up on here. It's just hard to apply them all at the same time

I think I am addicted to testing my 1rms, doing it almost every week. Is it a bad idea to go all out so often?

[buzz]

I think I am addicted to testing my 1rms, doing it almost every week. Is it a bad idea to go all out so often?

It's probably ok at first. Stop doing it when your 1rpm strength starts going down Until then, go with the flow!

[hardcore iv]

20/2

BP - Barx10, 40x7, 50x5x3, 60x1, 70xf!!WTF? Changed to a different bar, massive difference. 80xf, 50x10x2.
I was planning to lift 82.5, but I think I wore myself out too much with the heavier bar on the earlier sets. But now I don't know how much I am actually lifting with all these different bars that the gym users keep switching around

incline db bp - 18x5x3, 20x5, 20x8

decline bp - barx10, 35x10, 40x7x2, 45x7, 50x7

cable x-over - 2.5x10, 5x10x2, 7.5x10, 7.5x4, 5x9

skull crushers - barx10, 14.5x7, 17x5, 22x4x2, 22x5x2

reverse grip single arm tricep press - 2.5x7, 5x7x2, 7.5x5x4

[hardcore iv]

22/2

Deadlift - barx10, 50kgx5, 60x5x3, 80x4, 92.5x2, 122.5x1, 130xf, 90x4

Preacher curl - 22kgx10, 32x5x3, 32x9

Lat pulldown - 80x6, 90x7, 110x5, 120x5, 110x6

Bent over row - 50lbsx7x2, 60lbsx7x5

hammer curls - 13x5x4, 13x6x1

x-over bicep curls - 10kgx5x4, 10x8

situps - 10x2

[hardcore iv]

24/2

Squats - barx10, 40x7, 60x5x4, 95x1, 110x1, 115xf
I usually only squat down till my thighs are parallel, but went a few inches lower today and it was so much harder. I was pretty happy that I managed to do 110 again. I didn't want to cheat myself on the 115 and do a 1/4 squat, so I went down really low, but I couldn't get back up

45 degree leg press - 40kgx10, 55x5, 85x5x4

shoulder press - 80lbsx5x4, 90x8

reverse cable flyes - 2.5x10, 2.5x5x5

lateral raises - 7.5x5x5

standing calf raises - various weightsx5

[hardcore iv]

Did some lifting yesterday with the melbourne vegan strength crew, and struggled to make 80kg bench and 130kg dead lift. Got some good tips on bench and deadlift form from hannibal's mate, Achilles, who is a powerlifter. Even though I was a bit sore from this, I decided to do my usual workout today.

26/2


BP - Barx10, 40kgx7, 50x5, 60x5, 50x5x2, 60x4, 60x5

flat bench db presses - 15kgx5x2, 23x5

incline db press - 18x5, 20x5x4

decline bp - barx10, 30x10, 35x8, 40x10x2, 40x7

cross-over cable flyes - 2.5x10, 5x10x4, 7.5x6

skull crushers - barx15, 12x11, 15x11, 17.5x6, 20x4

reverse grip single arm tricep press - 2.5x7, 5x5, 5x7, 7.5x5x2, 7.5x6

[hardcore iv]

28/2

DL - Barx8, 50x5, 65x4, 85x4

concentration curls - 10x5x5

Hammer curls - 13x5x5

x-over bicep curls - 10x5x3, 13x5, 13x8

chinups - 3x1

lat pulldown - 80x7, 100x7, 110x5, 100x7, 100x6

Bent over bbell rows - 50lbsx10, 60x7x2, 70x7x3