Dec 29 Bench press

Training today was easy....
Bench press
145/3
165/3
185/10

Db bench press
70s 3/10

Tricep extensions
3/10-15-25

Db rows
3/12

Facepulls
3/20

Dec 27 Deadlift

I'm lagging behind a little because I am lazy no other reasons.

Deadlift
285/3
325/3
365/5

SLDLs
205 3/10

Barbell rows
3/10

Leg raise
3/8

Dec 26th Military Press

A little workout today just some light military press.
Press
85/3
100/3
115/6

Kettlebell press
45 3/10

Seated db cleans
3/15

Bicep curls
3/10

Dec 22 Bench Press Deload

Just finished my training session which was easy as it is supposed to be.

Bench press
75/5
95/5
115/5

Db one arm bench press
30 3/10

Kettlebell rows
45 3/10

Rear Laterals
3/20

Push ups
3/failure
Again another easy session.

Dec 20th Deadlift deload

Not much to say about this one it was kind of boring as I kept everything light.
Deadlift Deload
155/5
195/5
235/5

Goodmornings
135 3/10

Chest supported db rows
40s 3/10

Leg raise
4/8

Standing abs
3/10

Leg curls
3/12
Not really used to this deload shit because anytime I felt awful I always skipped the main lift and just pushed the assistance. I guess this is a good change. Weight today was 282 lbs.

Dec 19th Military press

I on the deload week of my program(which is new to me). Im really not used to taking it easy so I did everything at the house.

Press deload
45/5

55/5

75/5

Kettlebell rows

45 3/10

Bicep curls

3/10

I think the few light sets of curls that I have been doing really helping my elbow tendinitis.But maybe it just in my head.  

dec 16th squat

Did squats today

squats
275/5
315/3
345/3

45 degree back raise
3/15

weighted sit ups
5/8

standing abs
3/10

Dec 15th Bench Press

I really having a hard time keeping up because I hate typing, my bench training is increasing as I go along hopefully my next meet my bench press wont be so girly.
bench press
155/5
175/3
190/5

Dumbbell bench press
65 3/10

Push ups
3/ failure

dumbbell rows
3/10

rear laterals
3/20
My assistance lifts are kind of suffering but the main lift are doing fine so I really don't care. Life goes on.

Dec 13th Deadlift

Man can I say that I love to deadlift it makes my feel awesome, life for me would be hard if I could not deadlift. For some reason though every time I do any deadlifts will any reps I always have trouble after the third rep.
Deadlift
295/5
335/3
375/4
Goodmornings
135 3/10
Bent over rows
3/10
leg curls
3/12
leg raise
3/8
Didn't have the camera today so your just gonna I to take my word for it.

dec 12th military press

I did a press training session today which was pretty good, I did well enough for the main lift but my assistance work drag behind(who cares). The only real problem today was when I tried to do some dips I failed miserably but again who cares.
Press
85/5
95/3
115/4
Db shoulder press
35s 3/10
Dips
3/failure
Facepulls
3/20
Bicep curls
3/10
Since you've gone this far ill tell you what I ate today

Meal 1
6 eggs
protein shake 2 scoops
6oz greek yoghurt

Meal 2
1 pound turkey sausage
1 cup rice(white)
Some homemade sauerkraut

Meal 3
1 pound steak
some spaghetti

Meal 4 (post workout)
32 oz milk
fudge
That is pretty much what I eat all day every day.

Dec 9th Squat

As I figured my squat suffered a little from having my bench session so close to today. I will get used to this eventually but my squat was always a good lift for me but lately its been not going well. I will just keep puging away at because the only direction is forward.
Squat
235/5 275/5 315/6
Front squat
135 3/10
45* Backraise
3/15
weighted situps
3/10
Again I really hate doing this type of training any reps above 3 for my is useless(my opinion).

dec 8th Bench press

I did a bench press training session today which was easy enough, the only problem I have with benching this close to Friday is that my shoulders are sore and stiff that I have a hard time squatting. This might be just because I'm in my second week into the program.
Bench Press 135/5 155/5 175/8
Dumbbell Bench press 60 3/10
Push ups 3/failure
Db rows 3/10
Rear laterals 3/20
I really hate doing reps and I can't wait till I can do some heavy singles. That really is my favourite part of this type of training- Straining through a big lift is the best part of a day.

Dec 6th Deadlift

I really am horrible at training the deadlift with reps, triples fine, single great, anything over three shitty.
Deadlift 255/5 295/3 335/6
Goodmornings 135 3/10
Bentover rows 3/10
Leg curls 3/12
Leg raise 3/8
I am just getting worse every day.

I am just getting worse every day.

Dec 5th Military press

I did my standing press workout today it was really easy mostly rep work today. I am also getting better at dips which is something I could never, I wonder if it because I am super heavy weight or just weak- probably weak.
Press 80/5 90/5 110/8 supersetted with chin ups
Dumbbell standing press 40s 3/10
Dips 3/failure
Barbell curls 3/10
During this training cycle I actually am training biceps which is a first, but I also don't do triceps work which is odd for me. I believe that training the contest lift(which I have never done) will help. No one ever said that my technique in the power lifts was great, just passable. I should be getting my fat ass to do some cardio.

Dec 2nd squats

Squatted today some easy weight
Squats 255/3 290/3 325/3
Front squats 135 3/10
45* back raise 3/15
weighted situps 3/8
"The road to success is always under construction"

Dec 1st Bench Press

I did a really easy bench session today this how she went
Bench press 140/3 160/3 180/3
Dumbbell bench press 50s 3/10
Push ups 3/failure
Dumbbell rows 3/10
Rear laterals 3/20
My training partner was doing the basics today because he missed my session so he did bench, squat and deadlift. We figured out that he is a pretty good sumo deadlifter so that what he will be doing.

Nov 29th Deadlift

Not much to say about today I just got what I was supposed to do no more no less.
Deadlift 275/3 315/3 355/3
Goodmornings 135 3/10
Bent over rows 3/10
Leg curls 3/12
Leg raise 3/8
Got a new training partner today, he can keep up and he listens pretty good, he also is training for the military so lots of pulls and running, i'll do some pulls ups but fuck running.

nov 28th military press

Today I did the exact same workout workloads as last week. I added in dips and in between the military press I did chin ups and they destroyed my arms and back.
Press 85/3 95/3 110/3 I supersetted these with 1-2 chins ups.
dumbbell standing press 40s 3/10
dips 3/failure
facepulls 3/20
barbell curls 3/10 I really hate these
Done this should be the start of a good training cycle

nov 25th shit show squat

Squat 300/3 345/3 feeling like I was going to die the entire time.

45*backraise 3/15

situps a lot

I will reset all my max for my lifts and then go onto week on again. 

I really hate myself and will remember this day for a while "remember this day for it will be the last".

song is how I feel

Nov 24th bench press

This is how todays bench press session went.
Bench press 145/3 170/3 190/3
Db bench press 50s 3/10
Push ups 3/failure
Db rows 3/12
Rear laterals 3/12
I am really starting to love the bench press, even though I am really shitty at it. But I am making progress so it really doesn't matter.

Nov 22nd deadlift training

Yet again another shitty training session, I never did rep work in the deadlift before and it pretty near killed me, it must be working.
deadlift 300/3 345/3 385/3
good mornings 135 3/10
leg curl 3/12
leg raise 3/8
15 mins on the stationary bike
stretching
All the rep in the deadlift were bounced and I only did the required reps. This training cycle is based on a 475 pound deadlift max.

Nov 21st military press

I started 5/3/1 for powerlifting today, the first day is the military press and I have to say that I hate doing the press it drive me nuts not being able to use leg drive to do the lift. My shoulders are a weakpoint of mine so it will train the shit out of them.All weight in pounds.

military press 85/3 95/3 110/3 supersetted with lat pulldowns

dumbbell shoulder press 3/10  40s

bent over rows 3/10   135

face pulls 3/20 

barbell curls 3/10

15mins cardio stationary bike

stretch

pretty quick training session only took an hour. Getting ready for my next competition.

Im back

I just came back from a hunting trip and all I got was a buzz on. Time to go back to training this Monday.

Nov 13

I trained a friend today, he progressing very well for only working out once a week. He will probably be competing in strongman and powerlifting this summer. I believe that he will be competing and in the 105kg class and probably be able to qualify for nationals.
This what we listen to today

Nov 12 training

Well what I did today was a whole lot of stretching and some kettlebell swings and snatches with some goblet squats thrown into the mix. It was nice just to work out some cobwebs. I feel like ill be going into my next training cycle at my best. The rest of the week ill be hunting so that will be my cardio.
The music for the day was Slayer

.  

Some competition videos

This was how my competition went

and this was a few of John Macdonals Squats

My second competition

This last powerlifting competition went fairly well it went 401/235/479. It was a good training cycle going up to the meet and everything went great. I will be taking a 2 week break in before I start my next training cycle. I will be working on mobility and soft tissue repair which are 2 sore spots of mine. It will be a long 2 weeks for my, but  I believe it can only help in the long run. My next year will be a highland games first then 2 powerlifting competition after then maybe the cpu nationals.So I will leave you with some amon amarth.

My First post

I will be posting from now on about how my training and competition has been going and I will also be posting a bit about my diet.