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From B-Rex to T-Rex: gazareth's powerlifting journal 2010

Discussion in 'Fitness Journals' started by gazareth, Dec 31, 2009.

  1. gazareth

    gazareth Senior Member

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    2009 was a strange year for me. I started it at around 40" waist and 205 lbs, went on a very strict and successful cut to around 36"/185, and then fell in love with powerlifting in a big way. At the end of November I did my first competition, where I hit the following numbers (all personal bests):

    Squat: 180kg (396lbs)
    Bench press: 107.5kg (236lbs)
    Deadlift: 205kg (451lbs)

    I gained a huge amount of strength in 2009, but in the process, I added back the fat I lost in the first 3 months of the year. As I write this, I am musclier, stronger and probably fatter than I have ever been.

    Therefore, I have the following goals for 2010:

    Squat: 210kg
    Bench press: 125kg
    Deadlift: 227.5kg
    (All unequipped and to GBPF/IPF standards)
    Drop bodyweight below 90kg (198lbs) and maintain it
    Qualify for the 2011 unequipped British nationals (GBPF)

    I am currently hovering around the 100kg mark (220lbs) so I will be spending the first few months of the year eating a fat loss diet. I'm not going to adjust my training and if I can get away with it, I won't be doing any "gym" cardio.

    I have the following competitions in my sights:
    Sunday 31st January: BDFPA Southern Counties divisional (entered)
    Some competition in April ish
    GBPF All England championships in mid-August
    GBPF South Midlands divisional in late November/early December

    At the last of these competitions, I want to qualify for the 2011 GBPF unequipped national championships. The qualifying total is 540kg at 90 or 570 at 100 - I posted 492.5 at 100 so I have a way to go.

    My final goal for the year is to reach 'T-Rex' status. 'B-Rex' (short for 'Baby Rex') is my nickname at my powerlifting club. When I can bench 120kg, I will be promoted to 'T-Rex' :)

    Oh yeah, I'm also getting married in 2010. I really need to make use of the first six months to make sure I don't look like a bloater in my wedding pics :D
     
    #1 gazareth, Dec 31, 2009
    Last edited: Jan 2, 2010
  2. Zoetastic

    Zoetastic Well-Known Member

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    You can do it Gaz! Think about how far you have already come! Seriously, think back to 3 years ago.. would you expect to be posting stuff like this? It's sweeeet! Keep up with the great work! You rock socks my friend! Happy New Year!
     
  3. gazareth

    gazareth Senior Member

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    Thanks Zoe! Hopefully it will be a great year.

    Here is my draft cutting diet plan.

    5-6 meals a day

    Squat/deadlift days (Tuesday & Saturday)
    Carbs at breakfast, lunch, pre- or peri-WO and dinner

    Bench days (Monday & Thursday)
    Carbs at breakfast and lunch

    Non-training days
    Carbs at breakfast only

    Proteins: chicken, pork loin steak, turkey, eggs, sirloin steak, lean minced (ground) beef, Nitrean, fish
    Carbs: oats, fruit, berries, sweet potato, beans, brown rice, MP flapjacks (occasionally), wholemeal bread (very occasionally)
    Fats: oils, eggs, red meat (see above), peanut butter
    Supplements: Multivitamin, digestive aid, fish oil, glucosamine, creatine

    At present I am thinking that won't eat off this plan until the weekend of my competition (Sun 31st), when I will be eating plenty of carbs to aid my performance.

    Training will be the same as before Christmas.

    Monday evening: heavy bench press (to chest) + upper body accessory
    Tuesday evening: heavy squat + light deadlift (usually conventional) + lower body accessory
    Thursday evening: heavy bench press (to 2 board) + upper body accessory
    Saturday morning: 3-lift day: light squat + light bench press + heavy deadlift (sumo)

    Cardio: 1 hour walking to and from work, 5 days per week
     
    #3 gazareth, Jan 3, 2010
    Last edited: Jan 8, 2010
  4. gazareth

    gazareth Senior Member

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    Mon 4th Jan
    BW 101.0kg :eek:
    Waist 41.25" :eek:

    [​IMG]

    Training resumes tonight.
     
  5. Foley

    Foley Well-Known Member

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  6. gazareth

    gazareth Senior Member

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    BENCH PRESS
    5 x 60kg
    2 x 4 x 75
    2 x 4 x 82.5
    2 x 4 x 87.5
    4 x 92.5
    2 x 97.5 (both paused)

    FAT MAN PULL-UPS (INVERTED ROWS)
    3 x 8 x BW

    PUSH-UPS WITH MINI-BAND
    3 X 10

    ALTERNATING WITH REVERSE CRUNCHES
    3 X 10 X 10kg counterweight
     
  7. mastover

    mastover Well-Known Member

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    Hey Gaz, if these are easy, do em one with one arm, then alternate to the other arm.

    Nice workout fella.
     
  8. gazareth

    gazareth Senior Member

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    Monday's food

    M1
    1 packet instant oatmeal with water
    2 scoops Nitrean with water

    M2
    2 scoops Nitrean with water
    3 tsp PB

    M3
    Deli turkey in a wholemeal roll with 1 tsp PB
    Side salad (greens, avocado, tomato)

    M4
    2 scoops Nitrean with water
    3 tsp PB

    M5 (PWO)
    Lamb steak with a light homemade wholemeal breadcrumb coating
    Steamed broccoli and cauliflower

    Supps:
    Fish oil, multi, digestive aid


    Tue 5th Jan
    BW 100.3kg
     
  9. gazareth

    gazareth Senior Member

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    Thanks for the suggestion. I'll give it a go soon. I want to get back to doing chin-ups but it's pretty crap not being able to do more than 4 or 5 in a set. But then if I will get so fat... :whistle:
     
  10. mastover

    mastover Well-Known Member

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    That's perfectly OK, man. Just do negative weighted chins (palms facing)

    Six sets of three reps with a 10 second negative. Not only will you get very strong, but your lats will grow wings. If you do this, don't do it every back workout, as this is very high intensity.

    Good luck man, I am enjoying following your journey. :tu:
     
  11. Jedi

    Jedi Well-Known Member

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    :bow:

    :tu:

    I am guessing you add non starchy veggies as you desire? :)
     
  12. gazareth

    gazareth Senior Member

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    :nod: :)
     
  13. gazareth

    gazareth Senior Member

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    SQUAT
    high bar
    5 x 60kg
    5 x 80
    low bar
    5 x 100
    2 x 4 x 120
    2 x 4 x 130
    add belt
    4 x 137.5
    4 x 147.5
    4 x 137.5
    Hard work today. The 4th rep at 147.5 was a bit slow. I put it down to the two week break.

    GHRs
    Arash & I did as many reps as we could, alternating me then him with no other rest, for 3 sets:
    8, 5, 4 x BW

    CRAZY SNOW DEATH DRIVE
    1 x 20 mins (2 miles)
     
  14. gazareth

    gazareth Senior Member

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    Tuesday food log
    M1
    1 packet instant oatmeal with milk
    2 scoops Nitrean with water

    M2
    2 scoops Nitrean with water
    3 tsp PB

    M3
    Chicken breast salad (greens, avacado, olives, tomatoes) with 1 tbsp chutney
    Nuked sweet potato with 1 tsp red pesto

    M4
    As M2

    M5 (pre-WO)
    MyProtein raspberry flapjack

    M6 (post-WO)
    1/2 lamb steak with breadcrumbs (see Monday)
    Small sirloin steak
    Roasted sweet potato
    Broccoli
    Peas
    We had only 1 lamb steak left but we also had 2 small sirloins so we shared this meat feast between us :eat:


    Wed 6th Jan
    BW: 100.6kg

    At home today, everything in the county is under a foot of snow. The gym closed early last night and we got thrown out, hence even fewer exercises/sets than usual. I'm going to try and persuade some of my training buddies to do all our assistance work in the same way we did our GHRs - i.e. alternating with each other and having no other rest.
     
  15. gazareth

    gazareth Senior Member

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    Wednesday food log

    M1
    4 scrambled eggs on 2 slices multigrain toast (no butter)

    M2
    ALN Novus bar

    M3
    Chicken salad (greens, avocado, tomatoes, olives, EVOO drizzle)

    M4
    1.5 scoops Nitrean
    3 tsp PB

    M5
    Casserole: 1 chicken leg, veg (mushroom, white & red onion, carrot, parsnip, swede, peas)
    Steamed broccoli

    Supps as Tuesday
     
  16. digitalnebula

    digitalnebula Plagiarist

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    :lol:
     
  17. gazareth

    gazareth Senior Member

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    Working from home today and the gym said they would only open until 6ish, so I went in during lunch to train with one of my usual training partners.

    BENCH PRESS
    Normally this would be 2 board, but I didn't trust any of the gymeral public to do the board honours.
    5 x 60kg
    5 x 70
    3 x 80
    2 x 3 x 85
    2 x 3 x 90
    1 x 95

    CHEST SUPPORTED DB ROWS ON INCLINE BENCH
    8 x 25kg
    4 x 8 x 27.5

    WG LAT PULLDOWNS
    8 x 40kg
    3 x 8 x 45
    8 x 40

    FACE PULLS
    15 x 45kg
    15 x 50
    15 x 55

    SUPERSETTED WITH CABLE CURLS
    3 x 10 x 30kg
     
  18. gazareth

    gazareth Senior Member

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    Thursday food log

    M1
    ~50g oats (not instant!) with water
    2 scoops Nitrean

    M2
    ALN Novus bar

    M3 (PWO)
    Roast chicken breast
    About ~220g roast sweet potato
    Small amount of leftover chicken salad (see Wednesday M3)

    M4
    Chicken leg casserole (see Wednesday M5)
    Steamed broccoli

    M5
    2 scoops Nitrean in milk

    Supps as Wednesday. My CEE caps and glucosamine arrived today (Friday) so that will be added to the list very soon.

    --

    Fri 8th Jan
    BW: 99.6kg
    I'm back into the 100kg class! :dance:
     
    #18 gazareth, Jan 8, 2010
    Last edited: Jan 8, 2010
  19. gazareth

    gazareth Senior Member

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    Friday food log

    M1
    45g oats with water
    2 scoops Nitrean with water

    M2
    2 scoops Nitrean with water
    3 tsp PB

    M3
    Chicken salad as usual

    M4
    As M2

    M5
    Lamb leg steak with light breadcrumb coating
    Sprouts
    Broccoli
    Peas
    Gravy

    --

    Saturday AM training

    SQUAT
    5 x 60kg
    5 x 80
    low bar
    4 x 95
    4 x 102.5
    add belt
    4 x 110
    4 x 117.5

    BENCH PRESS
    10 x 60kg
    8 x 65
    6 x 70
    4 x 75

    SUMO DEADLIFT
    5 x 100kg
    5 x 115
    2 x 4 x 130
    2 x 4 x 140
    add belt
    2 x 4 x 150
    4 x 160
    2 x 175

    Good session. I feel confident about my pulls after that. I hope to open at 185 on the 31st.
     
  20. George

    George Senior Member

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    :lol:
    Back when I used to do some foam pressing :-)lol:) I would just put it under my shirt to keep things in place. Dunno how comfortable that would be with the boards, though.

    Diet and training are both looking good, dude.
     

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