Deadlift's You want me to do Deadlifts, Yeah whatever!!!!!!!!!!!!!

OKAY First Question, who was the bugger that move the floor and extra 15 feet away, cause hell it seemed a lot further away than the last time I did them. As you can guess today was the first day I had done deadlifts for a awhile. Not wanting to go to hard today. the first pull on the first set felt real quick but after that it was just to get though them. The body is starting to feel a lot better now that we have been in 3 days in a row. Also got in some shoulder with some reasonable weights.
Today was just an easy day and I actually felt pretty good though the whole workout. Just a couple more workouts this week and we will have got that first week out of the way. Then on to the bigger stuff. Now on to some speed work on Friday and strongman/gpp on Saturday.

Deadlifts (3 x 5 @ 140kg)
Good sets with no real power or gusto. First rep of first set came up real fast but that was it. Good starting point.

Shoulder Press (3 x 6 @ 60kg)
Behind the neck, Felt pretty good even though I have not done them for a few weeks. Probably dropping them a little fast but will clean that up next week.

Pronated D/bell press ( 3 x 8 @ 25kg)
Felt pretty good but on a few reps a little unbalanced. Again not to worried about it. I am only at the start.

Bentover Lat Raise ( 3 x 10 @ 12.5kg)
Pretty easy sets but good to get them in.

Cable Pull Threws ( 3 x 10 @ 30kg)
Could feel this one a bit more as when doing these I try to squeeze my butt hard. Good to get  them out of the way.

Prowler Push ( 4 x 1 @ 60kg)
The carpet is about 20mtrs there and 20mtrs back. Good way to use my posterior chain. I also try to concentrate on pushing through my butt as well.

Ouch Day, Well it's not really that bad.

Ahhhhhhhh DOMS you are such a nice friend. Well it wasn't to bad as I could still move around reasonably well. Chest and Tri's today. Looking back at last year one of the area's where I good have got more quality out was Triceps, so a bit more focus on them over the coming cycles should help. The other area that could have been better is Hamstrings so again a lot more focus this year.

Benchpress (3 x 5 @ 100kg)
Man anyone would think I was a beginner with the way these went tonight. Was hard to get under the bar and then to do reps. but STRUGGLED though them.

Incline Benchpress ( 3 x 6 @ 60kg)
It is so long since I had done these that I actually had to relearn how to do them. Arms here, Elbows over there and a bar going wherever it wanted. Finally got it sorted out by the third set. Check the video out on my youtube site. Don't laugh to hard though.

Close Grip Benchpress ( 3 x 6 @ 80kg)
Lots of focus on using my tri's and not trying to get my chest involved. Will have to work on that part however the light weight probably didn't help.

Flat Back Dumbbells ( 3 x 8 @ 25kg)
Felt pretty good doing these tonight and again a lot more focus on the triceps. Again just getting the job done this week.

Stiff Leg Deadlifts (3 x 10 @ 80kg)
Again another of those things from last year, not enough work on my hams so putting them in a lot more and using more focus to get a lot stronger to help out my squats.

Cable Obliques (3 x 10 @36kg/75lbs)
As I said last night an area I have to work on. That whole dare i say it "CORE" area. Easy weight.

Day 1 Week 1 Cycle 1 since Commonwealths.

Well into the gym I went today after having about 5 weeks off since the Commonwealth champs. Well rested and now ready for the challenges of the new lifting year. First year into the Master 2 class (50-59) at 120kg+. Not really going for it this week so nothing great

Safety Bar Squats (3 x 5@ 140kg)
Nice and clean nothing spectacular, just clean reps.

Front Squats (3 x 6 @ 100)
Good clean deep reps.

Lat pulldowns for 3 sets of 10. Had to increase the weight as I have not done any of these for a number of years so did not know where to start. Had looked at 40kg but had to increase it to 60kg.

D/bell Rows (3 x 10 @ 30kg)
Nice and easy, Could be a lot heavier but will get there.

Reverse Hypers ( 3 x 10 @ 60kg)
Good feel nothing great yet

Standing Crunch (3 x 10)
Got to work on these as to how to get the most out of them. This is one area that I feel I was weak on last year.

Gonnna be sore tomorrow though. DOMS will be a bitch.

Keith 312 5kg Squat 3 Miss

Keith 312 5kg Squat 3 Miss

280kg Opening Squat Commonwealth Championships

305kg 2nd Squat Commonwealth Championships 

KRO POWERLIFTING

Well start of the New Year and have been thinking of going back to use this as while I was able to use Facebook last year in recording my training up to the Commonwealths it seemed tedious trying to write up info, so will see how this goes. While there is no major international competition in New Zealand this year there are a couple of competitions that I will target. Namely the Canterbury Powerlifting Championships and the National Powerlifting Championships. May do the Canterbury Benchpress Champs and the National Benchpress Champs as well. Would like to get invited to the Recordbreakers in Wellington towards the end of the year as well. Long term I am looking at the Commonwealths in Vancouver, Canada at the end of 2015.

Unfortunately this year I move into the Master 2 Category within the IPF and as far as I can see I will be by myself for a few years (in my weight class +120kg), however I have set some big goals for myself for this year and already into 2015. I let you know more as I get closer to some of them.

Anyway this is just a quick update and as I get back into training more info will get put up but right now I need to start somewhere. Also if you wish to follow me on facebook search for my  powerlifting page (K.R.O.Powerlifting) and you can keep up to date there as well. I also have a youtube channel (KROPowerlifting) where I intend to put up videos as well.

Happy New Year to everybody and good luck for your goals and WATCH THIS SPACE.