peauk, if your weak portion of the lift is the initial pull from the floor then doing Deficit deadlifts are a good way of improving.

I have been lifting for a long time (got my first gym membership when I was 16) and have competed in Judo from the age of 5 so lifting heavy stuff sort of comes naturally but the only true competition is yourself.

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (4 Circuits)
Early Morning
Barbell Squat:
20 kg x 10 reps (2 Sets)
60 kg x 10 reps (2 Sets)
100 kg x 8 reps (2 Sets)
120 kg x 5 reps (3 Sets)
60 kg x 5 reps
140 kg x 1 reps
180 kg x 1 reps
morning, sets 10-12 evening - new profile pic
Standing Barbell Calf Raise:
120 kg x 15 reps (3 Sets)
morning
Leg Press:
500 kg x 12 reps (10 Sets)
morning, will finish my planned training this afternoon, had to cut training short to get eldest son to Dr appointment.
Overhead Barbell Squat:
20 kg x 10 reps
evening
Front Barbell Squat:
60 kg x 10 reps
60 kg x 10 reps
evening

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (5 Circuits)
early morning
Heavy Bag:
0:03:00
0:03:00
0:03:00
part of circuit
Dumbbell Bicep Curl:
10 kg x 12 reps
10 kg x 12 reps
10 kg x 12 reps
part of circuit
Body Weight Squat:
20 reps
20 reps
20 reps
part of circuit
Cycling (stationary):
0:03:00 || 1.7 km || 145 BPM || 50 %
0:03:00 || 1.6 km || 153 BPM || 50 %
0:03:00 || 1.6 km || 159 BPM || 50 %
part of circuit
Push-Up:
20 reps
20 reps
20 reps
20 reps
20 reps
part of circuit
Hula Hooping:
0:03:00 || Intense!
0:03:00 || Intense!
0:03:00 || Intense!
part of circuit
Ladder Drills:
0:03:00 || The Gods Hate Me!
0:03:00 || The Gods Hate Me!
0:03:00 || The Gods Hate Me!
part of circuit - circuit completed at home while waiting for washing machine to finish cycle, completed gym workout in morning but will post tonight so it counts for challenge
Football (US Soccer):
0:30:00 || drills
Bench Dip (Seated Dip):
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
weighted with a washing basket with some plates in it, hands on sofa, feet on coffee table , got to get my points up for the day and break up the monotony of washing day lol
Crunch:
20 reps
20 reps
20 reps
20 reps
20 reps
Barbell Bench Press:
20 kg x 20 reps
20 kg x 20 reps
20 kg x 20 reps
50 kg x 10 reps
50 kg x 10 reps
75 kg x 6 reps
75 kg x 6 reps
75 kg x 6 reps
80 kg x 1 reps
100 kg x 1 reps
115 kg x 1 reps
75 kg x 6 reps
75 kg x 6 reps
Arnold's 1% Circuit (Terrible Ten):
35 kg (3 Circuits)
Repeat as many times as you can within 15 minutes. Use the same weight for each barbell exercise and use a weight you can do eight reps of.
Romanian Deadlift:
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
Overhead Barbell Squat:
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
Barbell Squat:
20 kg x 10 reps
60 kg x 10 reps
100 kg x 10 reps
140 kg x 1 reps
Barbell Deadlift:
60 kg x 10 reps
100 kg x 3 reps
140 kg x 1 reps
Machine Chest Press:
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps

Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (5 Circuits)
early morning
Deficit Barbell Deadlift:
20 kg x 10 reps (2 Sets)
60 kg x 10 reps (3 Sets)
80 kg x 10 reps (3 Sets)
100 kg x 8 reps (3 Sets)
20 kg x 10 reps (5 Sets)
Barbell Shrug:
60 kg x 10 reps
80 kg x 10 reps (3 Sets)
100 kg x 15 reps (3 Sets)
20 kg x 20 reps (5 Sets)
Parallel-Grip Pull-Up:
6,4,4,12 reps Unassisted
5 reps || assisted || 5 kg
5 reps || assisted || 5 kg
5 reps || assisted || 5 kg
4 reps || assisted || 5 kg
5 reps || assisted || 10 kg
6 reps || assisted || 10 kg
5 reps || assisted || 10 kg
5 reps || assisted || 10 kg
Kroc Rows:
30 kg x 15 reps (4 Sets)
Seated Cable Row:
80 kg x 10 reps
85 kg x 8 reps (2 Sets)
Weighted Hyperextension:
55 kg x 10 reps (4 Sets)
Arnold's 1% Circuit (Terrible Ten):
40 kg (5 Circuits)
Push-Up:
50 reps
30 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps
20 reps

I've been lifting for about 6 months so I've a long way to go to catch you!
Had a nice hard back workout this evening
I consider myself more of an apprentice body builder than a power lifter. My aim is to reduce my body fat, I'm 17% at the moment & build some nice muscles in the process. I do enjoy pushing myself to the extreme with weights though. Never imagined I'd enjoy it so much!
Your workouts look extremely hard work & fun!

Arnold's 1% Circuit (Bodyweight):
10 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (6 Circuits)
early morning
Arnold's 1% Circuit (Intermediate Bodyweight):
6 reps || 6 reps || 45 sec || 12 reps || 30 sec || 6 reps (3 Circuits)
Early Morning
Front Barbell Squat:
20 kg x 10 reps (3 Sets)
Warmup for squat
Barbell Squat:
20 kg x 10 reps (2 Sets)
60 kg x 10 reps
80 kg x 10 reps
100 kg x 10 reps (2 Sets)
120 kg x 8 reps (3 Sets)
Leg Press:
500 kg x 10 reps (5 Sets)
520 kg x 10 reps (5 Sets)
Standing Barbell Calf Raise:
80 kg x 20 reps
100 kg x 15 reps (2 Sets)
120 kg x 10 reps (3 Sets)
super set with squat
Barbell Glute Bridge:
60 kg x 10 reps (3 Sets)
Weighted Glute Hamstring Raise:
7 kg x 10 reps (4 Sets)
wearing weighted vest

I have been away from this forum for a while, I have been back in training for 2 weeks after 8 weeks off due to injury (not from lifting)

I am doing GVT for 12 weeks to build up my muscle endurance and rebuild some strength before getting back into heavy training to allow me to hit my goals.

Today

30 minute Rower 5.7 Km - Warmup
10X10 ~ 50kg Bench Press
10X10 ~ 50kg Seated Row
10X10 ~ 40kg Overhead Shrug
20 minutes Treadmill 2.1 Km
20 minutes Bike 8.4 Km - At Home

Just finished an OK gym session



CW:94 Kg

GW:83 Kg



Rower, 30 minutes 5800m

Squat 10 X 10 ~ 60 - not happy with depth on all reps, need to get back into the groove, core felt weak

Leg Press 10 X 10 ~ 360

Treadmill, 5 incline 20 minutes 2.1 Km



Diet: 2 and a bit weeks back into it, no cheating, no cravings, increased calories and still dropping nicely

Wednesday

Cardio only


Yesterday (Thursday)

5 minutes Rower

Bench Press 10 X 10 ~ 52.5





Break to take son to speech therapy



Rower 30 minutes 5749 metres

Seated Row 10 X 10 ~ 55

Overhead Shrug 10 x 10 ~ 30

Deadlift 5 X 10 ~ 40

Treadmill incline 5, 20 minutes 1.73 km



Today (so far)



Rower 30 minutes 5100 metres

Squat 10 X 10 ~ 60

Leg Press 10 X 10 ~ 360

Saturday was cardio with a very short squat session (80 X 2, 100, 120) , felt the need to put a couple of Brotards in their place lol, a long way below my best but not bad the day after leg day !. (Brotards were loudly making a big deal about 1/4 squats at 60)



Sunday - Rest Day



Today (Monday)



Rower, 30 minutes 6004 metres

Bench 10 X 10 ~ 52.5 - better groove than last session at this weight, kept rest at 1 minute, only failed to hit my chest a couple of times

Seated Row 10 X 10 ~ 55

Overhead Shrugs 10 X 10 ~ 40

Deadlift 10 X 10 ~ 40 super set with standard shrugs 10 X 10 ~40

Treadmill incline 5, 20 minutes, 1.79 km

To finish off yesterday I spent 20 minute on the bike (8.5 km)

Today (Tuesday)

Rower, 30 minutes, 5807m

Squat 10 X 10 ~ 60 kg (should be higher but making sure every rep is perfect, GVT 1 minute rest between sets)

Leg Press 10 X 10 ~ 380 kg (Again GVT 1 minute rest between sets)

Treadmill 20 minutes incline 5, 1.81 km

Will Spend time on the bike later

Diet: looking good, 1 month and no slip ups, stalled a bit this week (only 1/2 kg down)

Wednesday is Cardio Day/Rest Day

Morning - Rower 30 minutes, 5604 metres

After Lunch at home - Stationary Bike 1 hour, 22.7 Km

Diet - On track

Weight - down 700 gram, nice to see after a slight stall

Back to the gym this afternoon to coach youngest son, he has decided to compete this year as a Sub-Junior Powerlifter in the Under 53 kg class, Yay. Also I will be re registering to compete tomorrow (Pay Day lol) I need to be back on the random drug testing list for 3 months before I can break any records so back to being ultra careful with any non natural stuff I put in my mouth. I have been to enough meets where lifters have tested positive for substances in over the counter products.

Really felt like lifting today, I have to keep telling myself that over training will kill my hopes of a record, also beginning to seriously hate High reps, I know my muscles need a bit more conditioning post injury before I return to a powerlifting training routine but DAMMIT I want to lift heavy again NOW !!!!

Thursday



30 minutes Rower (4812m)

Bench 10 X 10 ~ 55 (took a little more tha a minute between sets, a couple of reps were dodgy, keep to same weight next session)

Seated Row 10 X 10 ~ 55

OH Shrugs 10 X 10 ~ 42.5

Deadlift/Shrug Super Sets 10 X 10 ~ 60 kg



HR monitor battery died, time to replace before tomorrow

Weight down again

Friday

Rower 30 minutes, 6010m
Squat 10 X 10 ~ 60
Leg Press 10 X 10 ~ 380
Treadmill, 20 minutes, incline 5, 2km


Re registered with Powerlifting Australia yesterday, hope to return to competition in 2 weeks, I will be below Par and I will not have been on the drug testing list for long enough to break records BUT it will be my first comp since winning at the Aus Championships in 2009.

Saturday

30 minute Rower, 5054m, just an easy warmup row

Bench Press
5 X Bar
5 ~ 40
5 ~ 50
3 ~ 60
1 ~ 65
1 ~ 70
1 ~ 75
1 ~ 77.5
1 ~ 80 kg