tinytraps Posted February 13, 2010 Report Share Posted February 13, 2010 So its 13 weeks to the APA champs time to get some serious training underway. Im going to use a westside/linear periodisation hybrid, with some bodybuilding thrown in.BW is sitting at 101kg 1st thing in the morning will aim to get this down to 97/98kg by the end of this training cycle. The main focus is going to be building my deadlift and raw bench, squat meh ill take what I can get. Ill also be doing some 5x5 on OH to build this up for some novice strongman comps sometime through this year.Let construction begin... :twisted: Quote Link to comment Share on other sites More sharing options...
startinfromscratch Posted February 13, 2010 Report Share Posted February 13, 2010 good luck bro! Quote Link to comment Share on other sites More sharing options...
steak Posted February 13, 2010 Report Share Posted February 13, 2010 yeah good luck man! what are your lifts like at the mo? Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 13, 2010 Author Report Share Posted February 13, 2010 Cheers guysIf I had to guess my lifts would be aroundSq 170 belt onlyBench 120 touch n goDeadlift 190 convhave started loading creatine, probably take it for 4-6weeks ill try keep the bodyweight below 105 so theres only a small amount of cutting come comp time. Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 14, 2010 Author Report Share Posted February 14, 2010 15/12/10 ME SQ/DL14" box squat(1sec pause)20x560x580x5added loose belt100x5 120x5130(285lbs)x52" deficit pulls60x3x280x3100x3added loose belt120x3140x3150(330lbs)x3leg ext5x15x105Good workout today, real mean low back pump. first time trying deficit pulls speed was ok off the floor need to work on getting the hips lower. Box squats are right on parallel for me will be hittin 140x5 for these in a couple of weeks. Fininshed off with some hi rep leg ext just to give the quads a lil more work than theyve been getting. Quote Link to comment Share on other sites More sharing options...
steak Posted February 15, 2010 Report Share Posted February 15, 2010 good train :nod: Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 15, 2010 Author Report Share Posted February 15, 2010 good train :nod:Cheers Mr steak 16/02/10 ME BP+ChestBench pressbarx10x240x550x560x5add 2 Board80x590x5100x5110x5Db bench press20x1025x1040xm 30x12x2 20x10Flat flies10x10x3Machine press60x1590x15110x15Felt a bit flat today but good train nonetheless. Was going for 115 off the 2 board but the 5th rep of 110 stalled about 2" from lockout but managed to grind it out. will look to hit it next week with more food and water in me. Also will look to do some high volume tris eg CG, high boards and racklockouts to help move things along. Quote Link to comment Share on other sites More sharing options...
Beef Posted February 15, 2010 Report Share Posted February 15, 2010 good stuff bro, do u find that creatine works? Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 16, 2010 Author Report Share Posted February 16, 2010 good stuff bro, do u find that creatine works?Cheers gymstaIn regards to creatine its a bit hard to tell. My bodyweight usually goes up a bit cos of the waterbloat and that helps with leverages. Will be able to tell a lil later on as to how it effects my strength, last day of loading today so shouldnt be too long before seeing some kinda result. Quote Link to comment Share on other sites More sharing options...
steak Posted February 16, 2010 Report Share Posted February 16, 2010 takes ages for the stuff to work for me so I load up good and long on it and up the dose a bit as Im heavy and saty on it for 3 months at least. Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 16, 2010 Author Report Share Posted February 16, 2010 takes ages for the stuff to work for me so I load up good and long on it and up the dose a bit as Im heavy and saty on it for 3 months at least.Thats an interesting point. The last time I used creatine was when I was round 85 kgs geez maybe 8months ago, so i think ill load for an extra day or 2 and take 10g per day for maintenance. Iv got to tubs of the stuff so Im goin to keep at it till their both empty. Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 16, 2010 Author Report Share Posted February 16, 2010 19/02/10 Back AttackChinupsbwx1x6BB row60x1070x1080x590x5x5WG lat pulldowns100x10120x10140x10x3CG cable rows 160x10180x10200x10x2PBKroc rows45kgx20Nice back workout today happy with the PBs on cable rows. Will work on getting my BB row into 100x5x5 within the next month. Absolutley love kroc rows pump the back up like crazy will get 45x30 next week. Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 17, 2010 Author Report Share Posted February 17, 2010 18/02/10 OH/shouldersMillitary pressbarx10x230x5x240x552.5x5x5Laterals7.5x1010x8x2 Drop7.5x8Rope Face pulls57x1077x1097x10x2Drop57x20machine press80x12100x860x12x3did some sets of light up right rows and called it a day. Good shoulder pump on today happy with the oh work, speed was good off the chest just need to get some dam weight on the bar :doh: Quote Link to comment Share on other sites More sharing options...
igotthegoods Posted February 18, 2010 Report Share Posted February 18, 2010 yeah buddy.. Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 19, 2010 Author Report Share Posted February 19, 2010 19/02/10 tris+bis4" rack lockoutsbarx10x260x5x270x580x590x5100x5110x3115x3120x3xmiss(1)V bar pushdownspin 10x10pin 12x10x2PBpin 14x5pin 10x15Skull crushers20x1030x1040x10x230x10BB curls20x1030x540x550x5PB55x340x8Hammer curls10x1015x10x220x710x10Like doing heavy lockouts for tris, 115x3 went up pretty good 120 was a total grind got 1 and it wouldnt budge, will get it in the weeks to come, overall a good workout got a bit of bother from my left wrist but its only a lil niggle im guessing. Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted February 19, 2010 Report Share Posted February 19, 2010 What do you mean by 4"? 4" off the chest or 4" from lockout?How's the weight loss going? Strength still hanging in there? Quote Link to comment Share on other sites More sharing options...
jono Posted February 19, 2010 Report Share Posted February 19, 2010 nice training mate rows & deads looking good Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 19, 2010 Author Report Share Posted February 19, 2010 What do you mean by 4"? 4" off the chest or 4" from lockout?How's the weight loss going? Strength still hanging in there?Hey SS4" from lockout possibly a lil longer. BW is sitting around 104 in the morning but its only water weight from the creatine loading, should come down pretty quick once I come off it. Strength is pretty good Im actually stronger now at <105 than I was round 110 Im guessing due to a wee bit more muscle and less bf. Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 19, 2010 Author Report Share Posted February 19, 2010 nice training mate rows & deads looking goodCheers bro only way to go is up Quote Link to comment Share on other sites More sharing options...
Old Bull Posted February 19, 2010 Report Share Posted February 19, 2010 So its 13 weeks to the APA champs time to get some serious training underway.Hey TT good comp to aim for and 13 weeks is a good cycle time. Im going to use a westside/linear periodisation hybrid, with some bodybuilding thrown in.Will be following your log and your WSB/Linear/Hybrid programme, training is looking pretty solid keep it up. Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 20, 2010 Author Report Share Posted February 20, 2010 Chur Chur OB Thought I might outline my plan if anyones interestedSquat/Bench cyclewk1-3: 14" box squat/ 2 board bench to 5RMwk4 deloadwk5-7: 13" box squat to 3RM? Ultra WG to 5RMwk 8 deloadwk 9-11: full gear squat to heavy single/ dead stop bench to 3RMwk 12 deloadwk 13 compthis is a semi linear west side progression I like to use 3/5rms rather than singles personaell preference really. Next cycle will work down to a 12" box maybe a tena if I can. All ME bench exercises are focused on building low end strength.DeadliftIll be pulling two weeks in a row then using a good morning variation on the 3rd week 4th week deload. Will be using 2" deficit deads 3RM then singles then pull from the floor leading up to the meet doing 85% 90% then opener pulling an opener the week before the APA champs,Back shoulders triceps bicepsUsing basic 5x5 for rows and OH press adding weight each week will change to 3x5 at week 6. The rest follows a strength then pump philosophy doing 5/4/3/2/1 reps on occasions on main cmpd exercises followed by 5-6 sets of 6-20 reps of 2-4 exercises.This is the first training cycle Ive planned myself looking forward to seeing how it pans out. Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 21, 2010 Author Report Share Posted February 21, 2010 ME SQ/DL14" box squatbarx560x580x390x3add loose belt100x1110x1120x1135x5PB2" deficit pulls60x3x280x3100x1add loose belt120x1140x1160x3PBConv dead160x1Leg ext 105x15x2120x15120x15Drop90x15Hyperextensionsbwx15x2Feeling a bit flat only had 4 hours sleep, meh no excuses for that. HAppy with the pbs hit everything i planned definetley had 140+ for reps on BS but Im not going to go over any planned weights. Kept hitting the left safety on the decent and it threw me off but got the reps anyway. Happy with the speed on deficits, did a single on 160 of normal deads and it was ok but pretty fatigued by this point so nuff said. Quote Link to comment Share on other sites More sharing options...
steak Posted February 21, 2010 Report Share Posted February 21, 2010 Nice train bro 8) Deficit pulls FTW Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 22, 2010 Author Report Share Posted February 22, 2010 Nice train bro 8) Deficit pulls FTWCheers Steak 8) Im hoping the deficits are going to give me that extra something to get to the big 500lbPM CARDIOHeavy bag/stationary bike intervals1 min Heavy bag/1 min stationary bikex5 intervals total 10minsGood sweat on, like a sauna in my garage, going to keep this kind of conditioning to help lean up Quote Link to comment Share on other sites More sharing options...
tinytraps Posted February 22, 2010 Author Report Share Posted February 22, 2010 ME bench/ChestFlat benchbarx1040x550x560x5Add 2 board80x390x3100x1115x5PBIncline bench40x1050x660x670x650x10x3Flat flies12x10x3Hammer strength incline40x1060x1080x7drop40x11Good train today, happy with 2 board PB will go 120 next week. Worked on timing leg drive off the bottom needs a lil more work, just got to get my feet further back and set my arch better. Was told that I had the ass comparable to beyonce today thats alright big glutes mean big power :nod: Quote Link to comment Share on other sites More sharing options...
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