BPS...the man, the myth....the sponsored athlete!

[Big Poppa S]

Wednesday

Got in my back/hams/calves/triceps volume workout this morning, after pretty much just going through the motions during this workout last week it was actually real difficult (just like when I first started it)!

This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)

12@180 / 12@180 / 10@100
10@200 / 10@200 / 10@100
10@220 / 10@220 / 10@100

DB Skullcrushers ss w/ Bench Dips ss w/ Rope Pressdowns

12@40's / 20@BW / 12@150
10@45's / 19@BW / 10@150
10@45's / 15@BW / 10@150

Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press

12@100 / 12@135 / 15@270
10@110 / 10@185 / 15@315
10@120 / 10@225 / 15@345


Cardio

30 minutes on the recumbant bike, mountains at level 15, I also played hockey last night with 3 D-men again, so I got in a great cardio session during the game.

Energy Level: 7/10 - Wasn't feeling too bad considering that I had played hockey the night before, actually had decent energy.

Workout Rating: B, it wasn't the best workout I've had but it wasn't even close to being the worst either.

Post Workout Musings: The owner at the gym (the guy who got me into powerlifting) has suggested that I should stop doing the volume workouts and just focus on the 3 lifts up until contest time. I think that I'll have a tough time with this as I'm used to hitting the gym 5-6 times per week. But it totally makes sense to put all my energy towards those 3 lifts specifically. Probably start this next week (maybe I'll use the other days as cardio sessions?).

Macros:
Calories: ~ 2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02

 

[Big Poppa S]

I ate waaaay to much at lunch and now I'm falling asleep at my desk

 

[CTDeuce]

I ate waaaay to much at lunch and now I'm falling asleep at my desk

I hate that! I only get a chance to actually see my desk maybe twice a day...but I get super lethargic walking around the building and stuff if I eat too much. Damn insatiable appetite.

 

[Big Poppa S]

Thursday

Didn't do a workout this morning as it is usually scheduled as a day off due to early morning hockey practice. However, I probably won't be attending that practice too much anymore as I can never make it back from practice in time to make it to work on time. So instead I went to the gym and just did a cardio session.

30 minutes on the recumbant bike, mountain climbing setting, level 15
15 minutes on the X-trainer, random hills setting, level 8

I've also decided that I'll go back and do another session this afternoon (after work) the team I coach has a game tonight so I booked off from my other job. The game is not until 8pm so I have from 5 till 7:30 to kill. Perfect time for a nice cardio session.

My workout partner and I will be weighing in tomorrow morning, as well as doing a bodyfat % test. (Just using one of those electronic resistance units - it might not be the most accurate but it will still let us know how we're improving), I'm going out on a limb and guessing:

Weight: 275.4lbs
BF%: 19.4% - I know, I know, much higher than it should be. That's why I'm cutting down after the PL meet!

 

[Big Poppa S]

Friday morning

Squat day.... and thankfully the gym owner brought in his belt and wraps! Set a new PB today and if things continue to go well I might even hit my squat goal soon!

Sunday morning:
Squats

10@135
10@225
5@315
3@405
1@495 - suit, wraps, belt
1@525 - suit, wraps, belt
1@555 - suit, wraps, belt - that's a new PB for me, especially at competition depth1 I was pretty pumped but I feel that I'll be able to go even heavier by the time the meet is here!

I won't be doing the supporting exercises anymore until after the comp. Same thing with the volume workouts, rather I'll just be doing some simple cardio to keep my weight in check and I'll be doing a powerlift day even second day.

Cardio

none this morning.... with suiting up and wrapping the workout took longer than usual..... please note however, that I went back to the gym last night and did 20 minutes on the X-trainer, 3 sets of 10 hyperextensions and 3 sets of 20 frog crunches.

Energy Level: 9/10 - I was pumped and ready to go this morning.

Workout Rating: A+, Any time you set a new PB you can't help but be pumped up.

Post Workout Musings: I'm shirting up for bench tomorrow, I really can't wait!

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02

Did the "weigh-in" this morning.

Weight: 273 - was surprised!
BF%: 20% - as per the electronic resistance unit (not very accurate but will be able to track changes)

 

[Big Poppa S]

Saturday

It felt like it was forever since I had last benched (usually would have been on Tues) but I had energy, was well rested and was pumped to work with the shirt a little bit.

Sat morning:
Bench Press

10@135
10@225
8@315
1@405 - shirted, way too easy
1@425 - shirted, still too easy
1@435 - shirted, not bad
1@445 - shirted, not bad
1@455 new PR - shirted, pretty decent, will try heavier next week.

Pec Deck

12@225
12@225
12@225

I supersetted the pec dec with 10 hyperextension and 20 frog crunches x 3 sets.

Cardio

30 Minutes on the recumbant bike, mountain climbing setting, level 15

Energy Level: 9/10 - Was pumped and ready to go!

Workout Rating: A+, can't help but to like a new PR in bench press especially when I feel that I could go heavier with ease!

Post Workout Musings: I'm pretty excited about how well that bench day went. Expecially the fact that now that I've used the shirt a few times I'm actually finding the "sweet" spot right from the start!

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02

 

[Big Poppa S]

Sunday

I had a brutal deadlift day I was sore and tired from being on the ice for 3 hours the night before, I overslept and was rushing to get to the gym on time and when I was there I never really got into the "groove" maybe I should've waited and did them on Monday but it's too late to dwell on it now. Just got to Man Up! and do better next time!

This morning:
Deadlifts

10@135
10@225
5@315
1@405
1@495
X@545 - failure due to sore back.

Cable Pulldowns

V-Grip
10@180
10@220
10@240

Cardio

None

Energy Level: 5/10 - not a good day.

Workout Rating: D, Can't say anything good about this workout day.

Post Workout Musings: .........

Macros:
Calories: ~2500.

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02

 

[Big Poppa S]

Tues

It was squat day again.... now that I'm not doing the volume workouts, these days seem to just be flying by. I also received confirmation that my belt and wraps are in town (since I'm never home I'll have to go pick them up at the depot) so that's a positive!

Sunday morning:
Squats

10@135
10@225
5@315
3@405
1@495 - suit, wraps, belt
1@525 - suit, wraps, belt
1@555 - suit, wraps, belt
1@575 - suit, wraps, belt - this one was a bit shallow/not quite to depth but it's coming along, should be easy soon!

Cardio

Didn't have a whole lot of time left this morning so I just did 15 mintues on the bike to help with lactic acid build-up.

Energy Level: 8/10 - Was feeling decent this morning. The weights felt real heavy though.

Workout Rating: A+, Again I have to say A+ as I was able to do 555 again and then come close to getting 575 as well.

Post Workout Musings: I'm pretty pumped about the lifts as the bar and weights that are used in competition are slightly easier than what we have in the gym. (bar doesn't bend as much, weights are thinner so the weight is focused to the middle of the bar not the outside.) This gives me great confidence in my lifts for the upcoming meet. I'll be making a decision on my openners soon.....

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02

 

[Big Poppa S]

Wed

Well this morning was just supposed to be a cardio day but I really was struggling (was so damn tired) I'm not sure if I had a bad sleep or if my body just said enough was enough. So I went on the stairclimber for about 10 minutes, went and did 5 sets of crunches/leg lifts/hyperextensions, 3 sets of Standing DB Press, Standing Lateral Raises, Barbell Front Raises, Bentover DB Rear Raises and then 10 more minutes on the treadmill. I barely even broke a sweat but I also realized that I probably should have just stayed home. Won't be working out tomorrow either as I have practice in the morning and a hockey game in the evening (it's an earlier one so I should still get home to bed at a decent time) need that rest for a big bench day on Friday.

I also picked up my belt and wraps yesterday (finally!) man that stuff is stiff when it's brand new, really going to have to work it in before the meet. Speaking about the meet, yesterday I realized that I only have the rest of this week and next week for workouts before taking a week off before the meet. Maybe 2 more workouts per lift..... the meet really snuck up on me!!

 

[Big Poppa S]

Nothing this morning, just hockey practice. Also have a hockey game tonight but it's the early game so I should still be able to get enough rest so that I can have a big bench day tomorrow morning (it'll be my first time using my new gear). It' coming down to the wire so I really need to be concentrating on accomplishing my goals. I haven't decided if I should get a hotel room on the Friday night before the contest (meet is Saturday the 22nd). It's being held in a town roughly 2 hours away, but with registration and weigh-ins at 8-9am, that would mean that I would have to get up by 5-5:30 and leave by 6am. I'm thinking that the extra hour or 2 of sleep could be extremely important for my energy and strength on the day of the meet. I'll have to make a decision soon though.....

 

[CTDeuce]

Nothing this morning, just hockey practice. Also have a hockey game tonight but it's the early game so I should still be able to get enough rest so that I can have a big bench day tomorrow morning (it'll be my first time using my new gear). It' coming down to the wire so I really need to be concentrating on accomplishing my goals. I haven't decided if I should get a hotel room on the Friday night before the contest (meet is Saturday the 22nd). It's being held in a town roughly 2 hours away, but with registration and weigh-ins at 8-9am, that would mean that I would have to get up by 5-5:30 and leave by 6am. I'm thinking that the extra hour or 2 of sleep could be extremely important for my energy and strength on the day of the meet. I'll have to make a decision soon though.....

Unless you have a problem with sleeping in beds other than your own...i'd say get a room definitely. I've had that same dilemma with tennis tournaments and certification testing before...and i've done both ways. It really pays to get the extra few hours of sleep in so you can perform optimally.

 

[Big Poppa S]

Friday

Overslept a little this morning, I played hockey last night and was pretty tired so that might have had something to do with it, so anyway, I was in a rush when I got to the gym, ripped off a couple quick warm up and light weight sets and caught up to where my training partner was.

Sat morning:
Bench Press

10@135
10@225
5@315
1@405 - shirted, way too easy
1@425 - shirted, still too easy
1@445 - shirted, not bad
x@465 - shirted, close but wouldn't have counted in a meet.

- the new wrist wraps and belt felt awesome so I don't forsee any problems with those, just need to work the belt in a little bit more.

Pec Deck ss w/ Hyperextensions ss w/ Frog crunches

10@275 / 10@BW / 20@BW
10@275 / 10@BW / 20@BW
10@275 / 10@BW / 20@BW

Cardio

Since I was late I didn't have enough time to do any, had some real good cardio last night though.

Energy Level: 7.5/10 - I was pumped for bench day but in reality my body was a little tired/burnt out.

Workout Rating: B, Although I got some decent weight I really wwanted to push it and get 465, maybe next time I'll get there on time so I can do a proper workout with proper rest periods!

Post Workout Musings: Slow and steady, although my bench hasn't quite seen the increases that squats and dead lifts have, there has been some progress... won't really know until I lift at the meet though... that's a whole other world.

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02

Was also weigh-in day

Weight: 273 - no change
BF%: 19% - weight was the same but down 1% BF so that's gotta be a good thing.

 

[Big Poppa S]

Tuesday

Oops... been too busy to post over the last few days, just haven't been able to find the extra time at work or at home. Anyway this is my last week of lifting before taking a week off prior to the meet. I'll still be doing some light cardio to keep my lungs and heart primed and to ensure that I make weight but there won't be any lifting after this coming Sunday or Monday (haven't decided yet). Anyway, my bench day wasn't the best, maybe it was because I worked out later in the day, maybe it was because I had a huge Remebrance Day breakfast at 10 and tried to work out at 12, who knows but I need this to get better!

Sat morning:
Bench Press

10@135
10@225
5@315
1@405 - shirted
1@425 - shirted, needed help
1@425 - shirted, worked on trying to find the sweet spot
3@405 - shirted, all three reps trying to find the sweet spot.

Pec Deck ss w/ Hyperextensions ss w/ Frog crunches

10@275 / 10@BW / 20@BW
10@275 / 10@BW / 20@BW
10@275 / 10@BW / 20@BW

Cardio

20 minutes on the X-trainer
20 minutes on the bike

Energy Level: 7.5/10

Workout Rating: C

Post Workout Musings: No time to dwell on this one just have to do better next time.

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02

 

[Big Poppa S]

No workout this morning, just practice. I also have to work this evening at my second job so I'm not sure if I'll even be able to get to the gym for some cardio. I think I'm done around 8:30 so if I get out of there at a decent time I might still be able to get some in. I'll be doing deadlifts tomorrow (might be the last one before the comp) I also have to start thinking about my starting numbers for the lifts. I'll probably just start with a lift that, although difficult, I should still be able to get, just so that I have some numbers on the board. After that it'll be "GO TIME" and I'll be going all out for new PR's! I'll have all those figured out by next week.

 

[Big Poppa S]

Thought this might be interesting so I'm putting up today's meals"

Nov. 14
Diet totals - Kcals/ Protein/ Carbs/ Fats

Multi grain bagel 150/ 6/ 28/ 2/
Juice 120/ 1/ 28/ 0/
Protein Shake 1scp 117/ 24/ 2/ 2/

Protein shake 2scp 234/ 48/ 4/ 4/
24 Almonds 161/ 6/ 6/ 14/

Chicken 400/ 26/ 26/ 20/
Yogurt 70/ 8/ 10/ 0/

Protein shake 2scp 234/ 48/ 4/ 4/
24 Almonds 161/ 6/ 6/ 14/

Top Round Steak 489.6/ 68.27/ 0/ 21.6/
Brocolli Salad 25/ 2/ 5/ 0/

Totals 2161.6/ 243.27/ 119/ 81.6/
% 45%/ 22%/ 34%/

 

[Big Poppa S]

Did some Deadlifts on Friday and some squats on Saturday. A couple ice times on Sunday and some bench this morning. I wasn't going super heavy just doing some reps and figuring out what my starting numbers will be. I'm hitting the gym tonight for some cardio and then I'll do Deadlifts once more tomorrow (might try doing them with the deadlift suit on to see how it feels?) Should know all my starting numbers by tomorrow afternoon. Will be updating once I have them figured out. Other than that I'll keep doing some cardio every day until the Meet on Saturday. I'm starting to get psyched up for this, I can't wait....

 

[CTDeuce]

I wish you "good form" for the meet. You won't be needing luck

 

[Big Poppa S]

***Update***

Won my class again in both the 3 lift and the bench only comps. Will post more detail later, don't have time to post at work so much anymore. The recession is hitting us hard and the layoff's have begun.... don't really want to see my name on that list (unless I have something else lined up - which I don't yet).

BTW.... does anyone on here have experience with HTML coding (other than forum tags) I'm using CoffeeCup right now but the process is going slow.

 

[CTDeuce]

Won my class again in both the 3 lift and the bench only comps. Will post more detail later, don't have time to post at work so much anymore. The recession is hitting us hard and the layoff's have begun.... don't really want to see my name on that list (unless I have something else lined up - which I don't yet).

BTW.... does anyone on here have experience with HTML coding (other than forum tags) I'm using CoffeeCup right now but the process is going slow.

First of all congrats on winning your divisions! That must have been an awesome experience for you! We're so proud to have you representing us!

Secondly..I know a little about html but not a ton. What do you need to know?

 

[Big Poppa S]

Finally back to full speed, I ended up getting quite sick last week and was on the shelf for 4 or 5 days. The virus is finally clearing my system and I'm ready to get back at it. (I actually dropped 10 pounds in 3 days!)

So even though we had a huge snow storm that morning I still made the trip all the way out to my powerlifting event, what should have taken me an hour took almost 3 (good thing I left real early). When I got there I found out that they had postponed the 8 o'clock weigh-in until 12 and we didn't actually start lifting until after 2 and finished around 9pm, so it was a very long day in every sense of the word (I had actually got up around 5:30 that morning).

My best lifts:
Squat: 247.5kg / 545.64lbs - I actually did 257.5/567.69 but they called me on depth.
Bench: 192.5 / 424.39 - was a bit of a disappointment
Deadlift: 260 / 573.20

Bench only: 195 / 429.90

 

[CTDeuce]

I can't wait for the day that i'm calling a 400+lb bench a dissapointment

 

[Big Poppa S]

I can't wait for the day that i'm calling a 400+lb bench a dissapointment

Don't get me wrong, all-in-all I was very happy, I got a 700kg triple and am starting to get really close to qualifying as a Class I for Nationals, and this was all at a lower weight than my first time, so my Wilks was much better this time around. I was just hoping for a little more on each lift (especially bench), I'm sure being awake and sitting around in a storm for 9 hours prior to lifting didn't really help me out too much either. Regardless, there's still PEI Provincials in January that I could do and (hopefully) qualify for Nationals, however, I wouldn't really be able to start my bodybuilding cut until after that so I'm a little torn between what to do right now.

 

[CTDeuce]

For me personally, if I was that strong...i'd keep going heavier I think, haha. However..if you're into the bodybuilding aspect, I could see where that would be a good time also. Good luck with your decision!


....just give it all up and play more hockey :thumbsup:

 

[Big Poppa S]

The workouts have been a little hit and miss this week, although I'm still a little bit on cruise control. Will figure out my program, etc, and get serious again over the weekend. Not much else to report at the moment. Just taking it easy..... have 2 X-Mas parties tonight, but the GF has a final tomorrow morning so I don't plan on partying too hard (don't want to stumble in at 3am and wake her/ruin her sleep).

 

[Big Poppa S]

Back at it....

So finally getting back to a regular schedule (or as close to one as I can get). In fact I was actually supposed to do legs this morning but we had a bit of a storm last night and it knocked out our power so we slept in a little bit and when we finally left for the gym the roads weren't too pretty so it also took us a little longer to get there. I didn't feel that I would have enough time to do a proper leg workout so instead I substituted chest and will just have to do legs later this week.

Mon morning:
Bench Press

10@135
10@225
10@315
8@315
5@315

Incline DB Press

10@80's
10@100's
10@105's

Decline Press - haven't done these in ages... they really don't feel that good for me so I probably won't do them again for ages...

10@135
10@185
10@225

Cable Cross - I haven't done these regularly for awhile either, maybe I'm just not used to them but pec deck feels much better for me....

10@60
10@80
10@100

Hyperextensions ss w/ Crunches

20 / 20
20 / 20
20 / 20

Cardio

No time, have to go back tonight after coaching.

Energy Level: 7/10 - Was draggin my butt a little bit.

Workout Rating: C+, Nothing too special here, have to remotivate myself, especially when the weather is so awful outside.. it really brings you down.

Post Workout Musings: I didn't really have any time this weekend to really create/structure my upcoming workout plans, but basically I still plan to go as heavy as possible on most exercises, but will be adding much more volume as well.

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02 - just finishing out the last few (couple more days maybe) as I haven't been taking any since the comp.

 

[Big Poppa S]

No workout this morning, will be doing arms later on after work before I go to hockey.

 

[Big Poppa S]

Wow... arms.. haven't done those in awhile

Like I said above it seems like forever that I did a whole workout that was specifically arms. It actually felt really good, it was a nice change from Squats/Deads/Bench

EZ Bar Curls

10@75
10@95
10@125
10@145
5@0175

SkullKrushers - using ez bar

10@75
10@85
10@95
10@95 - close grip bench with ez bar.

DB Curls

10@30
10@40
10@50
10@60

Weighted Dips

10@BW
10@BW + 25lbs
10@BW + 45lbs

1 Arm Machine Curls

10@60ea
10@70ea
10@80ea

Tricep Pressdowns

10@200 - close
10@200 - wide
10@200 - close
10@200 - wide

Cardio

15 minutes on the bike as I was playing hockey later in the evening last night.

Energy Level: 7/10

Workout Rating: A, Felt really good for a change.

Post Workout Musings: Was a really good one, hopefully I can have another equally good one tonight.

Macros:
Calories: ~2500.

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02

 

[Big Poppa S]

Last night

Got a really good back workout in last night. Nothing this morning as I had practice and nothing this evening as I'm coaching a game and then playing in one myself. Will definitley have enough cardio today....

Last night:
Rack Pulls

10@135
10@225
10@315
10@405
5@495
3@495
1@545

Cable Rows

10@200
10@220
10@240

Chin-ups

10@BW - widegrip
10@BW - hammer grip
8@BW - widegrip
8@BW - hammer grip

DB Rows - single arm

10@100ea
10@110ea
10@120ea

Cardio

20 minutes on the bike again, I played hockey on Tues, play again tonight and may be playing Friday night as well so I didn't want to go crazy on the cardio this week.

NOTE: Although I play in a "gentlemen's" league it is definitely not the lame "beer leagues" that some guys play in. Guys are serious, work hard and skate their a$$es off. Most playing in the league have played junior level or higher (university and ex-pro's as well) so it's a pretty awesome league and the cardio I get from playing in it is deadly!

Energy Level: 9/10

Workout Rating: A+, Felt great, thought it was a really good workout.

Post Workout Musings: Some people at the gym were talking about the 2009 Provincial bodybuilding championships, and although I'm a little late in starting my post-powerlifting diet, I'm still going to be cutting as if I am competing.

Macros:
Calories: ~2500.

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02[/QUOTE] - last 4 that I had what really sucks is that at the moment I am not financially able to replenish my stock.....

 

[Big Poppa S]

Legs yesterday, chest this morning.... updates later...

 

[Big Poppa S]

Too busy... too busy!!

I did squats, hack squats, quad extensions, hamstring curls and upright calf presses on Sunday.... nothing too heavy just lots of repping things out.... my legs are still sore for some reason.

On Monday I did Incline Bench, flat bench, Incline DB flyes and pec deck.... once again more reps than weight.... chest recovered fine after a real good pump.

On Tuesday I did machine curls till failure, tricep pressdowns till failure, hammer curls till failure, and dips till failure.... as you can see once again more reps than weight.

I've been supre busy lately so in order to maximize my gym time I've forgone the time consuming loading of maximum weights for each set and went with more of a high volume routine. I will definitely be getting back to the heavy stuff very soon, just have to find the time for it.

 

[Big Poppa S]

Who can find the time???

Like I said above, finding time for anything right now has been difficult. I've been working tons, coaching tons, volunteering, and I've taken on the task of learning HTML and XHTML through some online courses and self-directed learning. I've still been getting to the gym but not on the schedule I'd like. Workouts have been all over the place. I've still lifting heavy (did a 635lbs rack pull yesterday) but I'm also adding back alot of the volume that I had removed. I call it Powerbuilding, I do a powerlift or extremely heavy exercise to start off my workout and then follow it with more volume (bber workout).

I've also started jogging 10 min after each workout, and the results have been damn near instant. I'm already feeling better on the ice and have more energy during my days. I working on finding the time to do my cardio in the mornings and my workouts in the evenings but it's been tough.

As a side note my GF decided to make New Year's resolutions for both of us. Her parents are coming here to visit in May and she wants me to have lost 50lbs by then, she will drop and unconfirmed amount of weight, but considering that she's doing 5 spin classes a week I don't think she'll have any problems. Me, however, that's a huge amount to lose in under 5 months, I know I can do it I just need to really start focusing in.

Well, that's my latest update. I'm going to try to get back into the regular routine with daily updates.

P.S. Has anyone heard anything regarding the sponsored athlete situation?..... I know Mattt and CT have other things on their minds so I didn't want to bother them about it.

 

[Big Poppa S]

Just did an hour long spin class this morning... I know, I know, you don't have to say it..... anyway I'm freakin sore now

 

[Big Poppa S]

I just realised that I haven't posted a workout in quite awhile so here's one from last night.

Last night:
Rack Pulls

10@135
10@225
10@315
5@405
3@495
1@585
1@605 - finally hit 600+ on the rack pull, now it's time to drop it to the floor and get that 600+ deadlift!

Cable Rows

10@200
10@220
10@240

Widegrip Pulldowns

15@185
12@200
10@220

Cardio

30 minutes on the X-trainer, random hills setting, level 8. Followed this up with 15 minutes of interval skipping, 45 seconds on 30 seconds rest.

Energy Level: 8/10, coached a game before hitting the gym, so include a day of work in there and it was a long day.

Workout Rating: A, Quite happy about the 605 pull (I think I could've done more), so it was a pretty good workout.

Post Workout Musings: Good lifts, good cardio, good day all together.

Macros:
Calories: ~2500.

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
yep, that's all I'm taking right now.

 

[CTDeuce]

Steve, to answer your question from above, I have already spoken with Matt on that topic and I will PM you right now for your answer

 

[Big Poppa S]

Played hockey last night (had a 4 point game ) so I didn't end up getting up and going to the gym this morning. However, after work I think I'm going to go do some chest and biceps and follow that up with a little cardio.... should be fun.

 

[Big Poppa S]

Vids... enjoy

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- 195kg / 429.9lbs

Invalid Link Removed
- 260kg / 573.2lbs

 

[Inarius]

what federation do you compete in?
Nice lifts!

 

[Big Poppa S]

what federation do you compete in?
Nice lifts!

CPU/IPF
Canadian Powerlifting Union which is the Canadian affiliate of the International Powerlifting Federation. It's the top org here in Canada, it's Drug Free and they do actually test. Strict lifting rules, 1-ply only on suits/shirts. 2008 was my first year competing in powerlifting and I won all 4 events I entered. :thumbsup: just narrowly missing qualifying for Nationals. I'll probably do more events in 2009 but I'm also wanting to get back into bodybuilding so timing will be my biggest issue, BB and PL preps don't really mesh that well.

 

[Inarius]

CPU/IPF
Canadian Powerlifting Union which is the Canadian affiliate of the International Powerlifting Federation. It's the top org here in Canada, it's Drug Free and they do actually test. Strict lifting rules, 1-ply only on suits/shirts. 2008 was my first year competing in powerlifting and I won all 4 events I entered. :thumbsup: just narrowly missing qualifying for Nationals. I'll probably do more events in 2009 but I'm also wanting to get back into bodybuilding so timing will be my biggest issue, BB and PL preps don't really mesh that well.

no they definitely don't. What prep do you use for competitions?

 

[russianstar]

Inspirational!!!

 

[Big Poppa S]

no they definitely don't. What prep do you use for competitions?

For 3 separate bodybuilding comps I've used 3 different types of diets, but mostly a standard volume-style training regiment. For powerlifting it was more of a "seefood" diet in that I ate everything I saw... LOL.. Lame.... seriously though for PL I just ended up eating much more carbs for the energy, for training I tapered the volume down and pretty much just ended up doing 1 lift per day (either squat, bench, or deadlift) for 5-8 sets of 1-5 reps, attempting maxout's daily.

 

[Inarius]

For 3 separate bodybuilding comps I've used 3 different types of diets, but mostly a standard volume-style training regiment. For powerlifting it was more of a "seefood" diet in that I ate everything I saw... LOL.. Lame.... seriously though for PL I just ended up eating much more carbs for the energy, for training I tapered the volume down and pretty much just ended up doing 1 lift per day (either squat, bench, or deadlift) for 5-8 sets of 1-5 reps, attempting maxout's daily.

I understand the seefood diet. That's what I am on right now too. I am hoping to compete in my first powerlifting competition in March.

 

[Big Poppa S]

Inspirational!!!

Thanks RS! I was thinking more along the lines of "leaves lots of room for improvement" but I'll take the compliment .

FYI - my short term goals with the powerlifting are actually to get over 600lbs in both the squat and deadlift and to get over 500lbs in the bench. So I'm getting close but still have a ways to go.

 

[Big Poppa S]

I understand the seefood diet. That's what I am on right now too. I am hoping to compete in my first powerlifting competition in March.

That's awesome! I'm sure you'll have a blast! If you need any help at all just let me know, you can also drop in on CPOP's log as he's got some good information as well (helped me along the way).

Do you know what class you'll be lifting in? Have you set any goals for your lifts yet?

EDIT: Just about to leave work and go hit the gym, doing bench tonight so hopefully I'll have some good numbers to report later.

 

[Inarius]

That's awesome! I'm sure you'll have a blast! If you need any help at all just let me know, you can also drop in on CPOP's log as he's got some good information as well (helped me along the way).

Do you know what class you'll be lifting in? Have you set any goals for your lifts yet?

EDIT: Just about to leave work and go hit the gym, doing bench tonight so hopefully I'll have some good numbers to report later.

I would like to compete in the 181 class but I have been floating around 200 for the last few weeks. I would like to deadlift 435 and squat 375. I will be competing raw though with the use of only wrist wraps, knee sleeves, and a belt.

 

[russianstar]

Thanks RS! I was thinking more along the lines of "leaves lots of room for improvement" but I'll take the compliment .

FYI - my short term goals with the powerlifting are actually to get over 600lbs in both the squat and deadlift and to get over 500lbs in the bench. So I'm getting close but still have a ways to go.

Thats amazing, im currently just strength training, for a bench pressing competition, hoping for a 200kg lift, My pb is 190, 418lbs, but in 2 weeks im going to try for 200kg, im gearing myself up, i cant ever see me squating more than 450, but my goal is to deadlift 520lbs roughly, i would be more than happy with that.
You can improve we all can, but your way ahead of most, and your attitude and friendliness make you inspirational.:thumbsup:

 

[Big Poppa S]

Chest and Biceps tonight, I didn't feel like spending all night in there so I cut my rest periods down to 30-40 seconds between sets.

Bench Press

10@135
10@225
10@315
5@335
3@365
1@385
1@415

DB Incline Press ss w/ EZ Bar Curls

10@80's / 10@75
10@100's / 10@95
10@120's / 10@115

Pec Deck ss w/ DB Curls

10@275 / 10@40's
10@275 / 10@50's
10@275 / 10@60's

Cardio

None tonight. :sad6:

Energy Level: 7.5/10, felt okay but not totally great.

Workout Rating: B+, I would only say B+ because I don't think it was my greatest workout, definitely not too bad though.

Post Workout Musings: The short rest periods pretty much turned the workout into a cardio session, I was actually sweating pretty badly.

Macros:
Calories: ~2500.

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Will be starting a BCAA product soon, and possibly a pre-workout mix as well.

 

[Big Poppa S]

Thats amazing, im currently just strength training, for a bench pressing competition, hoping for a 200kg lift, My pb is 190, 418lbs, but in 2 weeks im going to try for 200kg, im gearing myself up, i cant ever see me squating more than 450, but my goal is to deadlift 520lbs roughly, i would be more than happy with that.
You can improve we all can, but your way ahead of most, and your attitude and friendliness make you inspirational.:thumbsup:

I like the way you think! :fing02:

 

[CTDeuce]

Dude...

You are MASSIVE for a hockey player!

What position do you play?

 

[Big Poppa S]

Dude...

You are MASSIVE for a hockey player!

What position do you play?

Thanks, I play defence (of course) 263 right now 271 in the vids (ahhhh... I'm shrinking!)

Did show legs last night and although I didn't have great motivation (the gym was so freakin cold it was hard to get going) the workout turned out just fine.

Leg Extensions:
20@150
20@160
20@170

Squats:
10@135
10@225
10@315
5@405
3@495

Hack Squats:
10@135
10@225
10@315
5@385

Giant Set: Hamstring Curls/Upright Calf Press/Stiff Leg Deadlifts/Seated Calf Press:
10@100/20@300/10@135/20@135
10@110/20@315/10@135/20@135
10@120/20@330/10@135/20@135

and that was it. I went home made some eggs on these new english muffins we bought. My GF is in her final semmester studying to become a registered dietician, so she found us some english muffins that are 100% whole grain, organic, etc, and are really good for you, and I couldn't be happier because every time I have one it feels like I'm cheating and eating an Egg McMuffin from MacD's or something like that.

Well off to the gym I go for some shoulders and triceps..... updates later!