getting after it, Nats build up

[red machine]

hows it all,

just going straight in to the journal for me il chuck a bit of an intro in here.

Was just looking for a place to put my training down and not loose it for future ref and hopefully grab some tip and ideas on the way, remembered a mate put his stuff on here so thought id check it out and get involved.

Im all about ruga love it, but shes all over for another year, so with all this extra time im my hands its time to get back into the gym, lifted quite a bit over last few years but never really that consistent, just lack of time with rugby, family time and work, this year only really done 4 weeks solid a few months back with ma own weights in a sweet wooden squat rack in the shed. But now moved up north last week and was put on to sweet little joint (coast barbell club). Any way getting back into now gonna work into doing abit of powerlifting and hopefully to a lil novice comp when i can get up2 scratch.

plan - just started out with 5/3/1 programme going to do 1 or 2 of these 4 week cycles of this, figured its a good place to start as keeps the volume down to ease me back into it. So 4 days a week each sess focusing on one of the big lifts, where you work on diff % running off 90% of your max lifts. blah blah blah

Stats:

current weight 93.1kgs

1rm im working off which i was up to few months back so should be ok. :?

Squat 150kg

bench 120kg-pause

deads 200kg

standing shoulder press 80kg

no firm goals quite yet will think about then attack, just wanna get back into it keen as!!!!! actually i have one to prove rugby players do more that 1/4 squats ans barbell curls........

stats-

09 pbs -

squat - 150

bench - 120 paused

deads - 200

2010 - start aug after no really gyming for 6 months

1s test day - 03/09/10 - 94kg

squat - 150

bench - 110 paused

deads - 210

1st novic comp - 27/11/10 - 94kgs

squats - 180

bench - 125

dead - 225

2nd novice comp 5/3/11 - 91kg

squat - 200 knee wraps

bench - 127.5

dead - 210

CBC open 17/09/11 - 97.7kg

squat - 220 knee wrap

bench - 135

dead - 212.5 :oops:

North island champs 2/12/11 - 90.5kg

squat - 215 - knee wrap

bench - 147.5 - 46 f6

dead - 230

Auck champs 31/3/12 - 90.8kg

squat - 250 42 sc

bench - 152.5 - 44 fury

dead - 235 - 42 sc

NI champs - june 2012 - 90.4kg

squat - 255 - 42 sc

bench - 155 - 44 fury

deads - 240 - 42sc

CapoNZ nats - 89.2kg

squat - 272.5 - 40 sc

bench - 155 - 44 fury

dead - 245 - 42sc

[Jigga]

Good luck mate you are off to a great start. Will be an interesting journal. Liked your comment on the rugby 1/4 squat haha

[red machine]

week 1

standing shoulder press

goal:

5@65%, 5@75 5+@85%

the plan is just to do as many as you can on the + set

what was done:

5@50

5@55

9@60

assistant work: it said do 2 or 3 other exercise but that just didnt seem to be enuff in only took round 30mins so im going to add 4 or 5, as i never really take much rest in like to keep rollin

just keep on the shoulder theme

plate raise

8@20x3

power cleans

8@40

6@60x2

Barbell twist things? just dug one end of bar into ground and held other up by forehead and twist side to side, not sure the name but mean on the hole core in bit of shoulder

12 reps@bar+10

12@bar+20

12@bar+22.5x2

bb shrugs:straight up and down

10@60

10@100

8@140

8@150

10@140

10@100

20@60

mean little trap pump

bb back press

10@40x3

back in action lovin it.....hopfully will have patance and stick to the plan for a change! ampin for deads on weds....

[Viking Power]

:pfft: :pfft: COULD THIS BE........ IS IT....... MAN OR MYTH....... RED DOG,

well aboard brother...... :clap:

[teamfatboy]

Oh-oh - CBC captures another !

Welcome Red Machine - go hard!

[steak]

Aye mate...welcome 8) We will have you speaking Russian in no time

[red machine]

:pfft: :pfft: COULD THIS BE........ IS IT....... MAN OR MYTH....... RED DOG,

well aboard brother...... :clap:

once a myth, now a man.....

[red machine]

Aye mate...welcome 8) We will have you speaking Russian in no time

great to be involved, my miss speaks fluent Russian....so im half way there

[red machine]

goals i now have goals

strengh wish

4 weeks goals: to get back to 95% of pbs from 3 months or so back so...

bench 118kg with pause

deads 190kg

squat 142.5kg

shoulder press 76kgs

8 weeks goals:

bench 125 with pause

deads 200

squat 150

sp 80

body weight goal - this year something bit different for me normally i bulk back up to around 100 odd in prep for the up coming rugby season, but just got news of my 2nd bub on way which is due at start of season so....next year ill wont have the time to fully commit, so prob just play some casual b's rugby to keep me sane. So no need to be bigger and bulky so I'm gonna lean down n shape up abit. ill dust off the calipers later and see where I'm at and asess from there, prob look to sit on around 90kg

[TonganTerror]

should be a good one to follow look forward to your progress mate look forward to goals being met itll be three plates a side in no time with these lads on here for support!!!!!!

[thatwaslight]

Love the title will be watching this one with interest!

[Chillicat]

Hello and welcome - title caught my attention

[red machine]

should be a good one to follow look forward to your progress mate look forward to goals being met itll be three plates a side in no time with these lads on here for support!!!!!!

chuurr TT faaark 3 plates pipe dreams 4 me maybe by the end of the year!!!

Hello and welcome - title caught my attention

Love the title will be watching this one with interest!

Hay guys that title ay...its a life style ahah na buga that but really gota do sum curls as im lookin a little out of balance with bigish shoulders and pissy lil guns!!! :oops: il put a pic up to show what i mean some time

[red machine]

week 1 deads day

goal sets 5@65% max 5@75% 5+@85% (+) ie do as many as poss

work out:

deads -

10@60

8@100 x 2

work sets

5@120

5@135

10@152.5 (loose belt - the VP special mould and all)

assistant work -

bent over rows

12@60x4 rest 30sec

hammer curls

16@20x 3

20@20

sitting one arm db snatch

6per arm@20x4

db swings (same as with kettle ball but with db)

20kg 30sec swing per arm x 4 no rest

close grip lat pull down

12@85lb

8@115lb

8@125lb

done

wrap up:

very happy with deads never thought i get that many, all with dead stop on floor, was good using a belt (handed down from VP, must have some sort of secret power?) gave a bit of extra confidence to keep going as i never used to use one and some times walked away with a sore back but not to night....stoked!

[Viking Power]

10@152.5 (loose belt - the VP special mould and all)

First - no mould on the buggar when handed down young jedi knight LOL

Second - great going today on your deadlifts mate :clap: but now for fucks sake back ya self and stop fucking around with 1 and 1/4 mate go up in 2.5's or 5's pussy. :pfft: :pfft:

VP

[red machine]

10@152.5 (loose belt - the VP special mould and all)

First - no mould on the buggar when handed down young jedi knight LOL

Second - great going today on your deadlifts mate :clap: but now for fucks sak 5's or 5's pussy. :pfft: :pffte back ya self and stop fucking around with 1 and 1/4 mate go up in 2.:

VP

Dont wanna catch up2 u to fast VP 8)

week 1 Bench day

goal sets - 5@65% 5@75% 5(+)85%

work out:

Bench (pause on 1st rep)

60x10

70x10

work sets

75x5

85x5

95x9 (last 2 straining my ass off)

assistant work:

Incline Bench

60x8

70x8

75x5

80x5x3

60x9 & 1/4

One Arm Barbell Snatch

barx5per armx2

25x5 " "x2

30x5 " "

asked the big man for a little blow out sess, he pointed out the tyre sitting at the front door and sledge hammer......keen!

10 flips down hill - 20 over head sledge hammer hits x 2 (bloody hard by 17)

thought i better man up for last set in go up the hill......hmmm

11 flips up hill - 20 hammer golf swings

Done

loved the tyre actions gunna take that baby for a ride the whole way down next time....BOOM!

[steak]

Nice work on the tyre Mr Red :grin: Once youve been there its hard not to give it a few flips every now and then

[Viking Power]

Dont wanna catch up2 u to fast VP 8)

:roll: :pfft:

20 hammer golf swings

:pfft: :pfft: training for our t off session RED DOG yip you need it 8)

:pfft: not bad for a little man :clap: keep it up Txt ya tomorrow lunch time.

[red machine]

Week 1 squats...hate the squats

Goal set 5@65% 5@75% 5(+)@85

Work out

Squats

8x60

8x60

8x70

6x80

goal sets

5x90

5x100

6x115

asssitant work:

Eccentric leg curls(2 legs up 1 leg slowly down)

16x5plates

16x7plates x 3

enuff weight for me on thee legs...such a struggler but will build

Blow out work: (normally play rugby at this time so wanted to get the lungs working in keep ma fitness up)....love this shit

1. power clean 60x6 - 10 push ups - power cleans 60x5 - 8 push ups x 2 sets

2. bw(90) deadlifts x 10 - 20 box jumps - deads x 8 - 25 box jumps x 2 sets

3. tyre flips x 10 - 20 x jumping up on tyre x 3 sets

then took the hole drive with the tyre - 20 flips

had 10mins break in watched some of this powerlifting action that was goin on...animals

then...got out sledge hammer and attacked the tyre

100 hits x 3 (10 side wrap around, 10 over head, 10 other side wrap around repeat till i got to 100)

then 10 more flips up hill (near death) few mins rest then to finish 15 flips back down the drive...bloody gutted after that one and so hungy madness.

done: 1st week back into it and loven it! bods feelin great and ready for more

[Viking Power]

THE RED MACHINE IS A HUFF AND PUFFING MACHINE.....

great workout mate sweating like a pig good to see, must admit when i saw you going your last lot of tyre flipping you did looked half dead "I thought you were fit :pfft: :pfft: "

[red machine]

THE RED MACHINE IS A HUFF AND PUFFING MACHINE.....

great workout mate sweating like a pig good to see, must admit when i saw you going your last lot of tyre flipping you did looked half dead "I thought you were fit :pfft: :pfft: "

thats just the type of level im prepared to push to in my quest to become the ultimate well balanced athlete, just looking for the right blend of strength,endurance,explosiveness,fitness etc

[startinfromscratch]

NICE WORK RED! you made sweet love to that tyre, after bob :pfft:

[steak]

The tyre is evil and must be punished :twisted:

good work bro - you looked a bit smashed at the end so a good session :twisted:

[Big john]

man i was sweating just watchin u bro....awsome stuff!

[red machine]

man i was sweating just watchin u bro....awsome stuff!

haha u might of been sweating watch me, but i was quivering watching you guys...thinkin id prob get crushed in to the ground if i attempted such tin, one day...

week 2 shoulders

goal sets 3@70% 3@80% 3+@90%

work out:

Standing shoulder press

20xbar

12x30

10x40

goals sets:

3x50

3x60

6x65

assistant work:

bb shrugs

20x60

12x100

12x120

8x140

8x160

8x140

12x100

20x60

reverse flys

12x8kg

8x12

8x12

8x12

plate raise

10xplate

10xplate

10xplate

standing bb behind neck press

12x40

12x40

12x40

active recovery:

hack squat

10x40

10x40

10x40

+stretch

nice quick and easy 40mins all goals meet