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Found 12 results

  1. Right, I'm 81kg ATM and been considering PL for a few months now and got my eye on a competition towards November time. I'm not sure if I'm good enough to be competitive, so that basically it isnt a 'well done for taking part' exercise. Lifts are currently: DL: 180kg Squat:150kg Bench:130kg Which gives me 3 lift max of 460kg/1030lbs. Obviously competition environment will make a difference but is it a good enough level to be able to do well, assuming I hit those lifts? Target by then is DL: 220kg Squat: 170kg Bench: 150kg Bit of a stretch but a target is a target! Ideally at 81kg but I imagine I may go up in weight in this time period...
  2. New journal to track my journey to the GPC British finals. So background is entered GPC at end of last year and last Sunday did my first meet, GPC Scottish Open. Placed 2nd in the 90s with a total of 632.5kg at 87.75kg. Went 202.5kg on Squat, 160kg on Bench and 270kg on Deadlift. British finals are in November. So the new goal is: 1) Hit a 700kg total 2) Get squat numbers up at least another 15% The plan training-wise is to spend next 4-5 weeks doing a 'hypertrophy' block with little direct work on the big 3 and a bigger focus around accessory movements, ideally to add some more muscle mass. Then I will change back to being more strength focused. I will aim to bring weight up to around 215lb slowly and then bring it back down for Brits. Having done a very basic water/carb depletion for the last comp and seen how easy it was to drop <2kg for the weigh in I want to take advantage of having a bit more size this time round, ideally come in leaner too. Diet will be loose initially but aiming for 30g+ protein per meal. Most days meal 1 will be oats and whey, meal 2 rice, chicken n veg and meal 3 rice, chicken/burgers n veg.
  3. Hi all, Hoping some of the community wouldn't mind shedding some light on this for me.. So I have been gymming hard for 2 years now, been half assing since my teens (I'm currently 25), you could say I am now at a point in life where my gym life comes 1st, and everything else comes after.. most people don't get it... but like all of you, I want to be the best I can truly be. I am 6ft, always been very skinny (around 76kg for almost a decade!), my background of cycling and martial arts certainly accompanied my physique. Now that I have left all that behind and found the gym, after a few years I am wondering.. why the hell are my arms still so small?! I tested maxes a while ago and they are as follows: Bench 115kg / Deadlift 190kg / Squat 130kg (Not true max due to abdominal pains) / Overhead press 60kg / Bent row 110kg. I do not think I look like the kind of guy who could even touch on 115kg for a bench, especially a 190 deadlift. So around 2 years ago, both my gym and diet life were revamped and I have thoroughly enjoyed seeing some changes, namely strength and broadness on my upper body/shoulders. I made a bodyspace account around a year ago, checked it a few weeks back, and found that shamefully my arms initially were measured at a laughable 14 inch on a cold flex! Re-measured recently and I am now at 15.5. So yes, its progress, however when looking in the mirror it seems as though my deltoids and pecs are far superior to my biceps & triceps, my arms still look pathetic in my eyes, on the other hand, great shape, high bicep peak and vascularity on a flex...just too small around in comparison to length, I want some meat on these guns. I tried phases where I would blast super sets, drop sets, go heavy, stick with compounds etc...but they just don't seem to catch up to the rest of my developing body. So I suppose my question is, has anyone here dealt with the burden of having small arms? And has anyone overcome this? What worked for you? Is there any advice you can give to a brother in need? Many thanks for reading.
  4. OK decided to delete last log and start over. Slight change in plans for this year. I was only going to do GPC powerlifting originally but I have now entered Scotland Strongest Man u90kg as well. GPC Scottish is on Sun 23rd April, SSM u90s is the following Sat 29th. Plan for the GPC is to hit a 600kg total at <90kg to qualify for the Brits later in the year. Will be satisfied as long as I don't come last at SSM. 16 weeks to get ready so got my work cut out
  5. Morning all, so heres the dilio training for a comp in August atm, but also have a little desire to shed off the belly fat I have. i was thinking MAYBE to start using fat burners, being such a high bidyfat % so I can try dropping that off without dropping my calories and risking my strength. opinions / experiences? Would be massively appreciated. Cheers!
  6. To give a bit of a history of me. GPC European champion 2015 Open 125s. British record holder in the deadlift. Former squat British record holder. I've been diagnosed with sleep Apnea which has caused some issues with sleep deprivation which came to a head lately and I was blue lighted due to an anxiety attack where my throat closed up. Since diagnosis I've been able to deal mentally with the situation and will be moving forward from this point. Until I get my CPAP machine for sleeping I'm basically operating on little sleep and an oxygen deficit. It's fine now I am aware of this as I can plan around it to get sorted out. Due to some stresses my appetite was hit and I lost a couple of stone..but in fairness it's there to lose. Never been hugely fat but definate carried some. So my rebuild plan is simple. Drop more fat and focus on bodybuilding movements to target some weak areas and to allow some injuries to heal. After this point I will build my lifts back up again (clean) and once the oxygen issue is sorted get myself as fit as possible. I was up at around 135kg but with a decent amount of fat. This time I'm aiming for filling out the 125kg class with a much leaner and fitter physique and then go from there. I keep a video log as by day I'm a strength and conditiong coach with multiple World, European and British champions under my belt. Now it's time to turn the knowledge to me. Below is a link to my channel..please do subscribe as there will be educational content on there as well as my rants and training tips for power. I'll post below the first few vids of my new training style so you can if you can be arsed follow the training cycle.
  7. Evening Folks Sooooo.... I have my first competition this coming Sunday. I'm as excited as I am nervous. Anybody got any good tips / fun stories etc about their first competition etc? Would be awesome and helpful to hear back some things
  8. Aspiring powerlifter here. Question to people who compete or have done in the past. Is this squat low enough for comp standard? Any help would be greatly appreciated. I can 1rm 130kg @64kg bw but been focusing on trying to get low enough and improve my technique. Thanks in advance Unfortunetly I cant upload a video because size, but I tried to screenshot at the bottom of the squat.
  9. Right, so a few of you may know (I'm looking mainly at you @Bataz and @swole troll lol) I tend to jump on here a lot for programming advise. I'm currently training for a meet, so my training for the next 5 weeks is sweet. But looking at numbers I was hitting this time last year and I've made more or less f**k all progress. In a year I've added 5kg to my bench, 15kg to my squat and 10kg to my deadlift... which for 3 years or training (give or take) is fu**ing weak. I've jumped on wendler and the juggernought which just didn't really add much, I tried working up to 2/3/5 rep maxes but felt myself being over worked a lot. I found myself not adding a lot after a few month or so, and ending up scrapping it. It may be down to my diet or something but I'm sick of seeing people progress and seeing myself adding close to f**k all. Can anybody recommend some good programs that works in the 80%-90% range so I can actually get good at adding weight and not being a piss weak powerlifter wannabe?
  10. So I have been reading some articles about doses, and what is the optimal dose range for TEST E and TREN E. Typically for the past 3 years Id run 1 cycle per year, 500mg TEST E & 250 TREN E along with AI and PCT currently off cycle and a Stable 5'9" 200lbs and not sure what the BF% as but you can see.... ... if you can tell me what the BF% i'd be grateful because I don't track that.....Currently have a order on the way for the same deal but, My question is this Has anyone gone from a larger dose back down to a smaller dose ? Im looking to try 300mg TEST E & 200 TREN E with Pramipexole, GW-501616, Arimidex on stand by. Just looking to see if anyone has done this dose protocol with previous cycles, and YES i have checked my blood / lipid levels and this dose is still above normal for me......just looking for some feed back thank you. 500 SQUAT 605 PULL 405 BENCH Heres the link to a detailed blog I wrote my last cycle and the effects it had on me. Current aesthetics. Thank you in advance......
  11. I will try to not overcomplicate things as I have a tendency to do and just keep training and postings as simple as possible. Training for powerlifting and strongman with a current emphasis on hypertrophy. Increasing volume at the moment and calories consumed to help with weight gain. Best lifts in competition in 60kg class: 157.5kg squat - all time 60kg UK raw squat record of any federation. 92.5kg bench 212.5kg deadlift. - Unofficial GPC World record. 462.5kg total. - Unofficial GPC World record. I have done two strongman competition's and came last or almost in last position. I appreciated I had a massive bodyweight disadvantage but did it for fun and experience. I was glad to complete most of the events though and becoming last is great as it provides motivation to improve. When I get upwards of 70kg then I will see about competing in strongman again and will powerlift in the meantime. I stopped caring about relative strength and just going for absolute strength. Currently approximately 62kg, 5'4" height. Including the last week's training below for a reference point. Thursday 21st July 2016 Morning training Paused Back Squats: 40kg x5. 60kg x5. 70kg x3. 80kg x3. 90kg x3. 100kg x3. 105kg x2. 110kg x2. 115kg x2. 117.5kg x1. 120kg x1. 122.5kg x1. 125kg x1. x1. 117.5kg x2. Walk out and hold: 140kg x1. 150kg x1. 155kg x1. 160kg x1. 165kg x1. Seated Good Mornings: 20kg x6. 25kg x6. 30kg x6. 32.5kg x6. Personal best 35kg x6. Personal best 37.5kg x6. Personal best Standing EZ bar triceps extensions: (bar weight excluded) Bar x10. 5kg x8 7.5kg x8. x8. 10kg x8. 12.5kg x5. 5. x5. Saturday 23rd July 2016 Evening training 50mm Axle Strict Press: 20kg x8. x8. 30kg x3. 37.5kg x3. 45kg x3. 50kg x3. 52.5kg x2. 55kg x1. 57.5kg x2. Personal best x2. x2. 42.5kg x8. x8. Tuesday 26th July 2016 Midday training Paused Back Squats: 40kg x5. 50kg x5. 60kg x5. 70kg x5. 80kg x3. 90kg x3. 100kg x3. 105kg x3. 110kg x2. 115kg x2. 120kg x2. 122.5kg x1. 125kg x1. 127.5kg x1. Personal best x1. 120kg x2. Walk out and hold: 142.5kg x1. 152.5kg x1. 160kg x1. 165kg x1. 167.5kg x1. 170kg x1. x1. Seated Good Mornings: 20kg x5. 25kg x5. 30kg x5. 35kg x3. 37.5kg x3. 40kg x3. Personal best x3. x3. x3. Decline Sit-Ups: Bodyweight x6. 4kg x5. 6kg x5. 8kg x5. 10kg x5. 14kg x3. 16kg x3. 18kg x3. 20kg x3. Evening training 50mm Axle Strict Press: 20kg x8. 30kg x5. 40kg x3. 45kg x3. 50kg x3. 52.5kg x1. 55kg x2. 57.5kg x3. Personal best x4 Personal best Thursday 28th July 2016 Midday training Standing EZ bar triceps extensions: (bar weight excluded) Bar x8. 5kg x8. x8. 7.5kg x8. x8. 10kg x8. x8. 12.5kg x8. 8. Incline Dumbbell Press: (height marker 6) 8kg x10. 12kg x8. 16kg x8. 20kg x8. 24kg x8. 26kg x8. 28kg x8. Cable Rope Pushdowns: 15kg x8. 20kg x8. 20kg & 5lbs x8. 25kg x8. x8. Cable Rope Upright Rows: 20kg x8. 25kg x8. 30kg x8. 30kg & 5lbs x8. 35kg x8. Cable V-bar Pushdowns: 25kg x8. 30kg x8. 35kg x8.