M.T Posted March 26, 2013 Author Report Share Posted March 26, 2013 сырье монстр Phase 2 day 18 Rotator workBench 10@60 5@60 5@80 5@100 3@120 3x3@135 DB flies 4x20@10lbs Curls-lots at light Cable pushdowns-HEAPS at heavy Rotator workCommentsFinishing up last nights session, Shoulder was still pretty sore but better than yesterday would like to have it 100% again so might hold off any more bench this week. 135 was easy enough decided to go triples from here on in and still crank the weights up each week. Quote Link to comment Share on other sites More sharing options...
M.T Posted March 27, 2013 Author Report Share Posted March 27, 2013 сырье монстр Phase 2 day 19Deads 5@70 3@110 3@150 1@190 3x3@210 B BB rows DB rows Strict pulldowns cuff workCommentsStill a bit frustrated with deads this week, Just can't stop my hips flaring out 1st and throwing my shoulders forward. Think I over think it sometimes instead of just picking up the freggin bar. Even forgot where I usually have my belt that's how long it's been since doing heayish work. Triples have been good almost feel cheated getting them done so quickly, the actual weight was not the issue here just getting that back tight will be key going forward.Lots of back work to finish off to try correct my sore front delt. Quote Link to comment Share on other sites More sharing options...
M.T Posted March 29, 2013 Author Report Share Posted March 29, 2013 сырье монстр Phase 2 day 20Squats 60x5 60x5 100x5 140x3 180x1 2x3@190 B 0x190 0x190 Bench 60x10 60x10 80x5 60x10 PT/Tonka crossfit style The bear @50 Prowler @45 Log press @log For 18 mins non stop! :crying:CommentsNot sure if I was recovered enough from deads today, back gave out after the 2nd set. Couldn't get down with 190 so stopped it there. Glad I had some spotters on hand to help out. Brought my mate Stu in who is fit fella so we got the boys in on a wee bit of conditioning, man we were proper hammered after that! Flushed out the back a bit too which was good but feeling it now. Quote Link to comment Share on other sites More sharing options...
M.T Posted April 1, 2013 Author Report Share Posted April 1, 2013 сырье монстр Phase 2 day 21Squats - Paused 5@60 3@100 3@140 -Paused 6x2@160 Paused w BeltBench 5@60 3@100 2@120 1@130 1@140 5@100 10@60Squats +40kg Chains 2x3@bar 2x3@60 3@100 2@140CommentsSquats were Sweet felt like chucking more on but that'll come later in the week. Bench wasn't happening again today so pulled it at a 140 single and may try the 3x3 tomorrow but it's going to take a lot of time for this to come right, was hoping for a big number at CD's not so sure now. Quote Link to comment Share on other sites More sharing options...
M.T Posted April 2, 2013 Author Report Share Posted April 2, 2013 сырье монстр Phase 2 day 22Bench 5@60 3@100 1@120 3@140 2@140 3@140 3brd 3@160 3brdFloor Press 3@60 3@100 3@110 1@120 0@140 lol nearly crushed my little forearms DB flies 3x12@20lbs DB press 3x10@20lbsCommentsFinally got my 140 triples today but it wasn't without a fair amount of pain and grit. Went for another triple but needed help for the 3rd after that knew I was taxed and sore so chucked in some sup work and that felt pretty strong. Think I missed 160 2board the other week but a 3 was much better. Thanks Beast and Trap for help + tips. Quote Link to comment Share on other sites More sharing options...
M.T Posted April 3, 2013 Author Report Share Posted April 3, 2013 сырье монстр Phase 2 day 23Deads 5@70 3@120 2@170 1@200 1@220 1@230 B 1@230 B 1@220 B 1@200Squats 5@60 5@100 3x5@140 Ab wheel rollouts 3x10CommentsWhat a shambles that was. Warm ups were sweet so thought i'd go for 230 triples instead of the 220 I had planned and quite simply could not pull more than one. Form was soft and grip was lose bar slipped a couple times, actually had a few more goes at 230 with switch grip and both times it slipped out so stuck with hook and she wasn't going anywhere.Never really done squats after deads but wanted to give them a go with a fatigued back and actually felt quite strong. Not that the weight is anything impressive just popped out the hole a lot better than norm, could be the paused squats helping too. Should hope to end the week on a high note with squats. Quote Link to comment Share on other sites More sharing options...
M.T Posted April 7, 2013 Author Report Share Posted April 7, 2013 сырье монстр Phase 2 day 24Squats 5@70 5@120 3@160 1@180 B+WW onwards 3@200 1@210 Comp command PB+5Bench 5@60 3@100 6x2@120Squats 5@70 5@120 1@160Comments:Gave the body an extra days rest from deads and it really made a difference. Boss let me use the Church rack and platform which was sweet the boys left some mojo behind for me got an instant 5kgs out of it. It felt really good to be looking out onto the gym than a brick wall. 200 trips felt very comfy much better than 190 last week and 180 before that, chuffed. Thought I'd give 210 a nudge and if I'm being honest thought it would be a lot easier than that. Fought hard to get it up and not pretty at all but I walk away with my 1st RAW PB since my operation so cannot complain with that.Bench felt ok too, shoulder wasn't flaring up as much but I do have one last heavy session to go which will determine my openers. Quote Link to comment Share on other sites More sharing options...
M.T Posted April 9, 2013 Author Report Share Posted April 9, 2013 сырье монстр Phase 2 day 25Bench 5@60 5@100 3@120 2@142.5 1@145Paused Squats 5@60 5@100 3@140 6x2@170 B Ezi bar curls DB hammer curls DB fliesBench 4x10@60CommentsBench feeling much better now, little pain means more confidence to up the weights. Very tired by this point of my training so to be getting some weights going is very motivating for deload week (pls come now!!). Quote Link to comment Share on other sites More sharing options...
M.T Posted April 10, 2013 Author Report Share Posted April 10, 2013 сырье монстр Phase 2 day 25Deads 5@70 5@120 3@170 1@200 3x3@220 B Snatch grip deads 5x5@60 CG rows Cable crunches face pullsCommentsNot much in it today really, pretty over going all out on the body just target some back and GTFO. Deads were fairly heavy kind of expected that but glad to get my last 3x3 done and dusted. Going off tonight will be a very conservative opener at CD's something round 220-230. Quote Link to comment Share on other sites More sharing options...
M.T Posted April 13, 2013 Author Report Share Posted April 13, 2013 сырье монстр Phase 2 day 26Squats 5@70 3@120 2@170 1@200 B 2@210 B 0@215Paused Bench 6x2@120CommentsBody has finally given in to the stress I've been putting it through, woke up with golf balls for tonsils and a headache from the Vietnam war. Besides getting up to make food didn't get out of bed until 2pm so a few hours later wound up at the gym only to drop something off for Drizzt and ended up doubling my PB WTF. Warm ups felt great somehow I just wasn't phased at all almost gave 200 a shot beltless but thought better of it. 210 double was much better this week, came up ok still losing a bit of arch due to weak core/back but legs had enough power to get it up. Should have called it there as I was well taxed by this point, but I didn't gave 215 a shot and got it out of the hole then I just gave up. Didn't want it on my back anymore arched way forward and Beast saved me. THEN we kept going forward into the racks (comp set up) then a lunge PB of 215 before we both got composed and I sat up and Beast pretty much curled me out of trouble big thanks fella! Think Wa mentioned I might have an exemption from the bloopers as I could have got really hurt and wasn't funny ( I laughed) shrugged it off and went onto bench.Pauses were great. Again no idea how it happened no issues hoping for a big single next week. Took some vids will jam it up when I awake from needed slumber. Quote Link to comment Share on other sites More sharing options...
M.T Posted April 16, 2013 Author Report Share Posted April 16, 2013 сырье монстр Phase 2 day 27Bench5@60 3@100 2@120 1@135 1@150 1@140 2@130 10@60DB fliesDoneCommentsGame week! Stink I haven't recovered from a cold so keeping it simple this week with just the 3 lifts very small assistance and plenty rest. 150 felt pretty sweet, did film it but you got a sweet shot of the spotters behind so will save you from that. It came down fine got a bit stuck half way up and butt came off the table which was annoying but something to think about next week. Back off sets were faster and doubled my openers again for good measure. Quote Link to comment Share on other sites More sharing options...
M.T Posted April 17, 2013 Author Report Share Posted April 17, 2013 сырье монстр Phase 2 day 28Deads5@60 5@100 3@140 2@180 1@220 B 1@240 B 1@230 B 5@140GMs Core Quote Link to comment Share on other sites More sharing options...
M.T Posted April 20, 2013 Author Report Share Posted April 20, 2013 сырье монстр Phase 2 FINAL SESSIONSquats5@703@1202@1701@200 B0@220 B2@200 BBench5@603@1005x2@120CommentsFinal chapter to сырье монстр thank the lord for that. Deload time just what I have bee waiting for since January. Squats were ok, last week felt better with the cold than this week. 220 was not necessary but thought I'd have a nudge anyhow wasn't to be. Back off to 200 was ok not my best.Have already done my Bench openers and had a feel for 150 earlier in the week so just a standard bench session today to finish that off. It's been a tough 4 months of training with no breaks just full tit each week. Next time I will train smarter and deload more and puh the envelope. Next log will be CD's results :phear: Quote Link to comment Share on other sites More sharing options...
M.T Posted April 28, 2013 Author Report Share Posted April 28, 2013 Central Districts101.4kgsSquats200 -good215 -good PB+10220 -good PB+15Happy with opener, nailed it perfect so gave me confidence to jump from 210 to 215. That was pretty tough and 220 really took the wind out of me! Didn't expect to have a fight with it real happy to grind it out was such a battle but again drained me too much and bench suffered as a result.Bench135 -good145 -miss145 -missSo gutted with bench. One of my strongest lifts let me down and buggered up my total. Killed 135 so instead of making my planned 7.5 jumps I took a 10 and it was too much in the end. Didn't train enough paused bench and it showed.Dead230 -good245 -good257.5 -goodDeads were the only surprise today. Felt really good and strong with all 3 attempts. My aim was to nail that 145 and pass on my 3rd to leave some gas in the tank and have a shot at 260. Well that didn't pan out so had to think of the total and 257.5 was the highest I could go with being confident of getting it. Happy with that last pull.612.5 PB +5 kgCommentsGoals achieved, qualify for Nats and dominate my PR in squats and not to Colin McBomb as always. Lots to work on for Nats build up, very keen to get started and work on my issues (gym related) found some holes I need to fill so will waste no time getting onto that. Mssive thanks to Mr and Mrs OB the team behind the scenes that pulled everything together and the mammoth effort from the boys spotting and loading Colin, SAM, Quig big big day from you guys. Quote Link to comment Share on other sites More sharing options...
Optimass Posted April 28, 2013 Report Share Posted April 28, 2013 Welldone bro - congrats on the PBs. Numbers coming up well. Quote Link to comment Share on other sites More sharing options...
Big john Posted April 28, 2013 Report Share Posted April 28, 2013 shot on the PBz brother :clap: Quote Link to comment Share on other sites More sharing options...
M.T Posted April 28, 2013 Author Report Share Posted April 28, 2013 Thanks Opti and BJ appreciate it. Quote Link to comment Share on other sites More sharing options...
red machine Posted April 29, 2013 Report Share Posted April 29, 2013 good work mate! i was enjoying viewing on the web cam, im sure you nailed a 145 bench? was there a tech fault? Quote Link to comment Share on other sites More sharing options...
M.T Posted April 29, 2013 Author Report Share Posted April 29, 2013 good work mate! i was enjoying viewing on the web cam, im sure you nailed a 145 bench? was there a tech fault?Thanks bro that 220 felt like an age but looked ok on video, credit to you and your 250+.I did nail it pretty sweet, had a rough call with one arse cheek coming off a bit so the right side and middle called a R when the other side was a W. Cannot argue with that just need to get stronger eh. Quote Link to comment Share on other sites More sharing options...
M.T Posted April 29, 2013 Author Report Share Posted April 29, 2013 Squats and Bench mashed up by Drizzt. Quote Link to comment Share on other sites More sharing options...
M.T Posted April 30, 2013 Author Report Share Posted April 30, 2013 5x5 week 1 Day 1Squats5@605@1005@1405x5@150Bench5x605@705@805@905@1005@110AssistanceBB Rows5@60,70,80,90,95Pull ups4x5Weighted band crunches 4x15 @20lbsComments:Had to decide what I wanted to start with Nats prep and tossing up a few programs 5x5 seemed to fit the bill. Main thing with this program is it brings up all 3 lifts and has good assistance work in the program so should help with my plan to build a stronger base. Still need a 11 week program if anyone has anything nasty for MT to try. Quote Link to comment Share on other sites More sharing options...
M.T Posted May 1, 2013 Author Report Share Posted May 1, 2013 5x5 week 1 Day 2Warm up circuit:Standing cable crunches x15 @20lbsRussian Twists x20 @barOne arm barbell press x10ps @barX42 mins SkippingSquats5@605@1005x5@130OH pin press5x5@40Deads5@705@1205x5@170AssistanceChins5 @+5CommentsGood warm up to get the blood flowing. Squats were pretty hard in the flats today still pretty sore from last night but had to run these back to back. Have also developed some pretty severe benchers elbow which stopped me from doing dips last night and flared up after chins today. Will hope something comes right next i'm in on Sat, hopefully just inflimation and residue from comp. Quote Link to comment Share on other sites More sharing options...
M.T Posted May 4, 2013 Author Report Share Posted May 4, 2013 5x5 Week 1 Day3 Squats All 5's No belt, Knee sleeves and Squat shoes. 60 100 120 130 140 150 160Bench 5@60 5x5@100Pendalay Rows 5@60 5x5@80Assistance Ezi bar curls 12@30lb Ab rollouts 10 Face pulls 15@20lb X3 DB hammer curls 50reps @20lb x2 DB rear delts 30@10lbCommentsHot and sweaty today very unfit and sluggish. Moved my hand stance out on squats to cater for elbow pain and seemed to have done the trick for now. Quote Link to comment Share on other sites More sharing options...
M.T Posted May 7, 2013 Author Report Share Posted May 7, 2013 5x5 Week 2 Day 1 Squats 5@60 5@100 5@140 5x5@160 wwBench 5@60 5@90 5@100 5@110 5@120 5@130BB Rows 5@60 5@80 5@90 5@95 5@100Assistance Ezi bar curls 4x12@30kgs Cable pushdowns 4x15@50lbs DB Hammers 2x20@20lbs 10lbs failure 5lbs failureCommentsBeltless top sets are proving to be rather difficult but good in a way. Next week should be a good test I think. Squats were ok, Have tweaked my form further with help from the Beast and has given me something to look at from here on in.Loving the rows atm, one of my favourite exercises and love the transfer you get when they get heavy and back filling out. Still not trying chins or dips until I am sure I have got rid of this elbow pain.Had some good news today also. Found out that Eatme are happy to sponsor MT which is great, nothing serious at this point will just spam you all with deals and wear some Eatme tee's around the gym. Quote Link to comment Share on other sites More sharing options...
M.T Posted May 9, 2013 Author Report Share Posted May 9, 2013 5x5 Week 2 Day 2 Squats 5@60 5@100 5@145 4x5@140Push Press 5x5@60Deads 5@70 3@120 3@170 5x5@195 Belt sets 4-5 WG pulldowns 3x12@40lbsCommentsStrong session tonight. Working in the Beast and Brett Gibbs on deads is tough work but very motivating. Going to be a looong cycle I think. Quote Link to comment Share on other sites More sharing options...
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