Vee Power

[runveerun]

Always welcome to jump in on an MT/Drizzt session ma'am 8)

Nice training too

WOW! That would be aweeeeesssssome training with the big kids! 8) Thanks Drizzt! :grin:

You did great today, Vee...

First set of deads showed no signs of the hip niggle, nice and even, good lifts all the way thru the top weight. Benching like a machine, looked strong.

Those bands were fun, eh! You really did give the script a good go - and I reckon you'll get back to prescription with a little more practice and adapting to the speed requirements.

As for dodging the lunges of death, oh, I'm sad, really, honestly, truly

There's always next time

Thanks TFB, great company for me!

I'll save the lunges of death up and you can do twice as many next time! :grin:

Aaaaaaaanytime at all Vee just say.

Yay thanks MT! I may have to do a calf session with you guys :pfft:

Do you think we would be allowed to do some sort of GPP tyre flipping, Sled dragging, car pulling,sledge hammering, yoke walking etc etc in the car park at the house? :pray:

[M.T]

calf sessions are simple do 50 raises every session at a weight heavier than you did last week, although we have been slack this week is the only way to get my pussy calfs up to a reasonable standard.

And YES lets do it! always up for a GPP session so sure we can sort something out.

[runveerun]

calf sessions are simple do 50 raises every session at a weight heavier than you did last week, although we have been slack this week is the only way to get my pussy calfs up to a reasonable standard.

And YES lets do it! always up for a GPP session so sure we can sort something out.

Right then I will start doing some calfing too! Outdoor GPP would be cool, it's good weather too ATM maybe on a Sunday? The carpark might be more free-er then? Will have to ask The wise one. :salute:

[M.T]

calf sessions are simple do 50 raises every session at a weight heavier than you did last week, although we have been slack this week is the only way to get my pussy calfs up to a reasonable standard.

And YES lets do it! always up for a GPP session so sure we can sort something out.

Right then I will start doing some calfing too! Outdoor GPP would be cool, it's good weather too ATM maybe on a Sunday? The carpark might be more free-er then? Will have to ask The wise one. :salute:

hmmm i'll check with the cheif could be a goer though got bugger all on for the long weekend just not sure I want to do 6 days straight but hey.

[runveerun]

hmmm i'll check with the cheif could be a goer though got bugger all on for the long weekend just not sure I want to do 6 days straight but hey.

We could set it up for the next long weekend which is only in 2 weeks maybe?

RAZ Week 4 day 3

Hipstretch

x2

Broomstick GMs

x20

Dislocations

x20,x20

Broomstick stretch

x10

Rubberband pullaparts

x100

Squat

bar x8

1x5 30

1x5 40

2x3 47.5

1x3 50

1x3 55

1x3 60- hip screaming at me, pretty painful

1x3 55

1x3 57.5

1x3 57.5

1x3 57.5

1x3 55

1x3 55

Bench

1x5 22.5

1x4 27.5

2x3 32.5

6x2 37.5

Flies

5x10

12lb

Seated GMs

5x5

Dips

Yellowband

5x8

Neutral chins

blueband

5x5

Calf raises

1x10 40kg

1x10 40g

1x10 40kg

1x10 60kg

1x10 60kg

Just on 2 hour session today.

I had a DEEP TISSUE massage on Friday evening :shock: tested my pain tolerance that's for sure :pfft: Thanks Iscariot for the reccomendation they were awesome and cheap, she even under charged me even more for some reason so that was nice!

Felt good afterwards but felt like I had been beaten up yesterday. Massage lady told me to take it easy for a few days as I will be sore, she wasn't kidding!

It would be cool to get this done once a month or so to keep loose.

Hip is getting better, definitely, just screams at me in the heavier weights on squats and deads, I'll get there!

I have been secretly trying to get back into the 63kg weight class, thought if I could lose 500grams a week it shouldn't hinder me too much. So cleaned up the diet, it's amazing what bad habits you get into. I don't have alot to lose just another 1.5kg, so we'll see how it goes anyhow.

:grin:

[M.T]

Yes sounds good should be on deload or just finished week 4 so perfect timing then touch base week of. Were you in today Drizzt was running around the show should have jumped in with him :grin:

How's the diet going? know what you will do or just a clean version of what you are already doing?

[runveerun]

Yes sounds good should be on deload or just finished week 4 so perfect timing then touch base week of. Were you in today Drizzt was running around the show should have jumped in with him :grin:

How's the diet going? know what you will do or just a clean version of what you are already doing?

Awesome! No didn't see Drizzt, I left around 12:30 today it was like a ghost town in the house!

I'm just cleaning up the eats ATM and see how far that takes me, I have lost 500 grams this week just by doing that, so hopefully if I keep on top of it I can get back to <63kg. :pray:

[runveerun]

Accessorizing

Dislocations

20,20,20

Broomstick stretches

x10

Floor press

bar x5

1x5 30

1x5 35

1x5 35

1x5 35

1x5 35

Pin Press

1x5 40

1x5 50

1x5 55

1x5 55

1x5 55

DB Press

1x5 20

1x5 22.3

1x5 22.3

1x5 22.3

1x5 22.3

Neutral chins

green band x3,x3,x3,x3

Yellow band x2, x2

NO BAND! x1,x1 :grin:

Blast chain press ups on knees

5x5

BOLR

8x5

Lat pulldown

1x5 20

1x5 30

1x5 25

1x5 25

1x5 25

Calf raises

40kg x60

Prowler +40kg

Long horn push x8 lengths

Short horn push x 8 lengths :puke:

Good day for pressing :grin:

Slightly improved on everything since the last time.

Happy about the chins

Equaled the same as the last time I pushed the prowler, my god that thing is a killer :madman:

Ended up going for a 2 hour walk and a bike ride this morning, hip did not like the biking at all :naughty: It was good to stretch it out on the prowler.

[drizzt]

NO BAND! x1,x1 :grin:

Grats! :clap:

[runveerun]

NO BAND! x1,x1 :grin:

Grats! :clap:

Thanks sir! :salute:

Highlight of the day that was! :grin:

[Small]

Neutral chins

green band x3,x3,x3,x3

Yellow band x2, x2

NO BAND! x1,x1 :grin:

next stop widegrip pulls ups?? 8)

[teamfatboy]

NO BAND! x1,x1 :grin:

Happy about the chins

Nice work :clap: (now can you show me how...) :grin:

[runveerun]

next stop widegrip pulls ups?? 8)

Small, is that you? :shock: :wave:

WG non banded pullups would be 8)

I will keep trying!

Nice work :clap: (now can you show me how...) :grin:

Thanks sir :grin: If I can do them anybody can!

[Small]

next stop widegrip pulls ups?? 8)

Small, is that you? :shock: :wave:

WG non banded pullups would be 8)

I will keep trying!

tis me. just showing off coz i can do 5 now yeah. 8) so if i can u can!!

[runveerun]

next stop widegrip pulls ups?? 8)

Small, is that you? :shock: :wave:

WG non banded pullups would be 8)

I will keep trying!

tis me. just showing off coz i can do 5 now yeah. 8) so if i can u can!!

5 Wide grip? :shock:

[Small]

haha ive been training 8)

[runveerun]

haha ive been training 8)

:notworthy:

:pray:

[teamfatboy]

next stop widegrip pulls ups?? 8)

Small, is that you? :shock: :wave:

WG non banded pullups would be 8)

I will keep trying!

Nice work :clap: (now can you show me how...) :grin:

Thanks sir :grin: If I can do them anybody can!

And you wonder why I bailed before accessory time :shifty: :pale:

haha ive been training 8)

Well look who it is... \:D/

[Small]

Well look who it is... \:D/

hahaha 8)

[runveerun]

And you wonder why I bailed before accessory time :shifty: :pale:

As OBs T-shirt says: Harden up :grin:

:salute:

Razamatazz Block 3 week 1

Dislocations

20,20

Broomstick stretches

x10

Hip stretch

x1

Rubberband pullaparts

x100

Bench round 1

bar x5

1x5 22.5

1x4 27.5

2x3 32.5

2x3 37.5

4x2 40

Squat round 1 -telephone squats

bar x5

1x3 30

1x5 40

1x5 47.5

1x2 55

1x4 55

1x6 55

1x8 55

1x7 55

1x5 55

1x3 55

Bench round 2

1x6 22.5

2x6 27.5

4x6 32.5

Squat round 2- paused

1x5 40

2x5 47.5

4x4 52.5

DB Bench

5x10 @ 15s

GMs

5x5 @30

Just on 2 hours, I did think it would take longer for all that.

First round of bench was fine, first round of squats were tiring, it's like cardio! Second round of bench was a bit grinding was shaking from the previous bench and squats tiredness. Second round of squats were awesome, I have never done paused squats and they were fun!

Hip is better, I think the prowler helped alot yesterday :shock:

[runveerun]

Raz Block 3 week 1 day 2

Deads to knees

1x4 60

2x4 65

2x3 75

Bench

1x5 22.5

1x5 27.5

2x4 32.5

2x3 35

2x2 37.5

2x1 40

2x2 37.5

2x3 35

1x4 32.5

1x6 30

1x8 27.5

1x10 25

1x12 22.5

Deadlift straps bounce

1x5 60

1x4 70

2x3 80 hmmmm not so good lockout is rubbish

1x2 80 grrr lockout

1x2 70 betterer

1x2 70

1x3 70 -extra bonus rep as OB was looking :pfft:

Lunges of death

5lb x10,x10,x5,x5 - was supposed to be 5x5 but I got carried away

Flying

10lb 5x10

Seated french press

10lb x10

15lb x10

15lb x10

Trained with the mighty TFB again, nice having company thanks sir! :salute:

Done and dustered in 2.5 hours

TFB stayed till the bitter end and did all the accessorizing \:D/

[teamfatboy]

Trained with the mighty TFB again, nice having company thanks sir! :salute:

Done and dustered in 2.5 hours

TFB stayed till the bitter end and did all the accessorizing \:D/

Thanks Vee, always great to train with you, admiring the work ethic, and the commitment... those band-deads are brutal, eh!

And as for the accessory work, decided that winners follow the programme to the far end :nod: :grin:

[bar-belle]

Training looks like it's going well.

How many more weeks of this programme?

And when is your first comp?

[runveerun]

Thanks Vee, always great to train with you, admiring the work ethic, and the commitment... those band-deads are brutal, eh!

And as for the accessory work, decided that winners follow the programme to the far end :nod: :grin:

Thanks sir, good trainering with you too. I will conquer those banded deads if it's the last thing I do! Grrrrrr

Training looks like it's going well.

How many more weeks of this programme?

And when is your first comp?

Thanks BB :grin:

This programme is leading me to CDs comp in March, that will be my 3rd PLing comp :grin: 8)

Day 3

Razacal

Hip stretch x2

Rubberband pullaparts

x80

Squats round 1

bar x8

1x5 30

1x5 40

1x4 47.5

2x3 55

2x3 65

3x2 67.5

Bench

1x5 22.5

2x4 27.5

3x3 32.5

6x2 37.5

Squat round 2

1x5 45

1x5 52.5

4x4 60

Dips

yellow band 5x6

Press downs

40 x10

50 x10

50 x10

50 x10

50 x10

Seated GMs

1x5 bar

1x5 22.5

1x5 25

1x5 30

1x5 30

Declines

10kg 3x8

Preacher curls

14kg 3x8

Prowler +40kg

Long horn x8 lengths

Short horn x8 lengths :puke:

2.5 hour session

Very happy with squats, concentrated on technique and nailed them :grin:

In my over excitement decided to add a few things to the session finishing it with the prowler :twisted:

[teamfatboy]

Razacal

Squats round 1

bar x8

1x5 30

1x5 40

1x4 47.5

2x3 55

2x3 65

3x2 67.5

2.5 hour session

Very happy with squats, concentrated on technique and nailed them :grin:

Wow, nice work..... that's one thing I haven't done up at t'House... will have to try to get that done before the Novice for technique and depth.

KUTGW, Squatmeister :notworthy: