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New intentions18930

WinnersNeverQuit private msg quote post Address this user
Hi everyone,

I've not been much of a regular in recent months, however, that's now going to change.

For those who've not seen my posts before, I'm 21 y/o, 215lb and focussed on powerlifting while maintain a bodybuilding esque look.

My all time bests are as follows:

265kg (585lbs) squat
185kg (407lbs) bench
280kg (616lbs) deadlift

I've had several injuries in the past few years so progress has been slow and yoyo ish.

Currently seeing a physio for knees ossues (previous removal of lateral cartilage in the knee) so much of my leg accessory work is based on physio.

The programme I'm currently on is Cube Kingpin, as it allows me to focus on the bug three, but also give adequate work to accessory movements. My current goals are as follows:

300kg (660lbs) squat
200kg (440lbs) bench
300kg (660lbs) deadlift
Stay injury free
Keep a consistent, healthy balanced diet

The goal is to acheive these within a year, and in the process add some quality muscle, follwed by a brief cut to.

I'll start posting my workputs from tomorrow onwards.

I hope everyone is good!
Post 1 • IP   flag post
Baggy private msg quote post Address this user
You still living in Bristol? Hows the study going? Good to see you back here.
Post 2 • IP   flag post
FiremanSi private msg quote post Address this user
@WinnersNeverQuit whattup dude. I feel your pain man battling knee issues also .. mix of tendinitis and quad tendon issues !! I miss squatting properly.
😁👍
Post 3 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
@Baggy Indeed I am! Are you? I remember you were intervieweing for firms around here, where did you end up?

@FiremanSi yeah absolute nightmare. Just want to take things slow at the moment, my diet and training with trips to India messed me up for a few months haha, did 3 months with no squatting in the end!
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EagleRare10 private msg quote post Address this user
@WinnersNeverQuit strong lifts dude! Good luck!
Post 5 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
@EagleRare10 thanks bud!

Todays workout

Bodybuilding Day
Bench press 5x5 142.5kg 315lbs
Db bench 13,12,8 32.5kg 72lbs
Lateral raises x15,15,10 10kg 22 lbs
1 arm face pulls 14,14,14 60lbs
Pendlay dumbell rows 12,12,12 25kg 55lbs
Dumbell curls 12,12,12 12.5kg 27 lbs
Overheads cable extensions 12, 12, 12 135lbs
Reverse curls 15,15,15 17kg 38lbs
Behind back wrist curls X20 25kg 55lbs.

All rest between sets was 1 minute, each rep was carried out with a 50X0 tempo (barring bench press)
Post 6 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Deadlift day

Deadlift
215kg 473lbs X2
220kg 484lbs X1
225kg 495lbs X1
190kg 418lbs X13

Bosu ball squats 3x8

Box jumps 3X5

Sternum pullups +5kg 11lbs X6,6,6,6

Was meant to do rows but my shoulder was giving me grief so omitted them for today.

Fairly happy with how deadlifts went, have only veen doing conventional for the first time in about 2 years for 6 weeks now, so happy with where they are, especially after a 3 months lay off from any squats and deadlifts. Still a way off my sumo best of 528lbs for 8 but still, I can live with it
Post 7 • IP   flag post
FiremanSi private msg quote post Address this user
Sweet baby Jesus 528x8 that's insane !! FairPlay dude.
Post 8 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Yeah that was probably one of the best training sessions I've had, follwed that up with three singles on squats with 550lbs. Just need to stay injury free! Haha
Post 9 • IP   flag post
FiremanSi private msg quote post Address this user
@WinnersNeverQuit I hear u dude I'm the exact same ! Tough to stay injury free !!
Post 10 • IP   flag post
Baggy private msg quote post Address this user
Quote:
Originally Posted by WinnersNeverQuit
@Baggy Indeed I am! Are you? I remember you were intervieweing for firms around here, where did you end up?


Nice, I ended up just down the street from you at one of the other mid tiers. Although I'm never in the office lol. How far through your studies are you? I forget if you are doing AAT or ACA?

Also, what gym you use in Bristol? Been meaning to find a powerlifting gym but just been going to puregym as it's literally next to my house and open 24 hours.

Strong lifts brother.
Post 11 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Ahh I think I know which one. Haha me neither! Spent 17 weeks away from home since september last year so far, far more out of the office. And ACA, because of my training contract first two years cfab then three years professional, since I didn't go uni.

And I used to go to trojan fitness, currently at fitness4less due to having moved lately.
Post 12 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Thursdays workout as follows:

Bench 150kg 330lbs 5,5,5
CGBP 160KG 352lbs 2,2
Double pause bench 140kg 5,5,5
Lateral raises 10kg 22lbs 15,15,15
Bosu bench french press 37kg 81lbs 12,12,12
Weighted pullups 10kg 22lbs 6,6,6,6
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WinnersNeverQuit private msg quote post Address this user
Fridays workout

30 mins jump rope
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WinnersNeverQuit private msg quote post Address this user
Saturdays workout

Squat 180kg 396lbs 2,2,2,2,2
Pause dl 190kg 418lbs 3,3,3
Deficit dl 167.5kg 368lbs 5,5,5
Bosu squats 9,9,9
Box jumps 5,5,5
Single leg Hamstrings curl 27kg 60lbs 15,15,15
Single leg bosu step ups 5,5,5
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WinnersNeverQuit private msg quote post Address this user
Sunday workout

Bench 145kg 319lbs 5,5,5,5,5
Dumbell press 32.5kg 72lbs 13,12,9
Lateral raises 10kg 15,15,15
Cavle single arm face pulls 60lbs 15,15,15
Dunbell rows 25kg 55lbs 13,13,13
Dumbell curls 12.5kg 27lbs 13,13,13
Overhead extensions 135lbs 13,13,12
Reverse curls 20kg 44lbs 10,10,10
Behind back wrist curls 25kg 55lbs X1
Post 16 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Todays workout was meant to be squat and deadlift but both areas were in use so did bench instead. Workout was as follows:

Bench
157.5kg 347lbs X2
165kg 363lbs X1
170kg 375lbs X1
140kg 308lbs X12
(All reps paused)
clickable text


Bosu bench french press 37kg 82lbs 14,14,14
Lateral raises 12.5kg 27lbs 12,12,12
Sternum pullups +10kg 22lbs X4,3,3,3

Very happy with how the session went today, feeling strong by the week on bench at the moment
Post 17 • IP   flag post
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