Vee Power

[runveerun]

Gettins stronger methinks Vee :nod:

nice work comrade

Thanks MT! Kind words there!

Sounds like it's all coming together nicely Vee...good work on your PB bench awesome!

Thanks BB, I guess the plan is forever changing... :pfft:

That is a nice skills test miss. Awesome work vee keep up the good work!

Thanks TT I will keep at it!

marathon not a sprint 8)

still a good result eh Vee!

I keep having to remind myself of that thanks SFS! IT'S A MARATHON! Boy do I know alot about marathons!

I agree with MT - I think you are getting stronger! A touch-n-go PB is still good for a skills day.

Same with the Deads and Squats - better to learn these things now with weeks to lock in the fine-tuning....

And when you've had a chance to de-load, and under comp conditions with everyone willing you to succeed.... I foresee good things !

Thanks TFB for your kind words too! I will keep working on it :nod:

[runveerun]

Week 1, Block 4

RAZ Day 3

Stretching, band pullaparts, dislocations

Squat

1x10 bar

1x5 30

1x3 40

2x3 47.5

2x3 55

4x2 60

Bench

1x10 bar

1x3 25

1x3 27.5

2x3 32.5

6x3 37.5

Flies 5x10 15lb

GMs

1x5 bar

1x5 25

1x5 30

1x5 35

1x5 35

Rack pulls

1x5 60

1x5 80

1x5 100

HLR 3x10

Plank

1x 32 sec

1x 34 sec

Sled +50kg

forwards x 6 lengths

Backwards x6 lengths

[runveerun]

Bit of accessorizing

Stretching

Front squat to box

1x5 bar

1x5 25

1x5 30

1x5 35

1x5 37.5

1x5 40

CG Floor press

1x5 bar

1x5 25

1x5 30

1x5 35

1x5 37.5

1x5 40

Neutral chins

DOUBLES! x3 woop! :grin:

Single x1

GHR

x3

x3

x5

George Andersons

Vee x5

5kg 2x5

Prowler

Long Horn x 6 lengths

Short horn x6 lengths :puke:

[runveerun]

Razmatazzz

Stretchering

Band pullaparts

Squat round 1

1x10 bar

1x5 30

1x3 40

2x3 47.5

2x3 55

4x2 65

Bench

1x10 bar

1x3 25

1x3 30

2x3 35

5x3 40

Squat round 2

1x3 45

2x3 52.5

4x3 60

Flies

5x10 15lb

HLR 2x10

Ab wheel

10 x3

[drizzt]

Happy bornday ma'am! :salute: :dancing:

[M.T]

:jive: Happy Day Rise of Vee day :rockout:

[teamfatboy]

Happy Birthday to You,

Happy Birthday to You,

Happy Birthday Dear Vee-ee,

Happy Birthday to You

See you up at th 'House

[startinfromscratch]

Happy bday :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

[steak]

Happy Birthday Vee 8)

[bar-belle]

Have a Veery Happy Birthday :grin: just for you!

[Gym rat]

Happy Birthday Vee \:D/ \:D/ \:D/

[runveerun]

Thanks everybody! :grin:

SFS- That picture scares me somewhat :shock:

RAZ

Stretching stuff

Deficit deads

2x3 60

2x3 65

4x2 72.5

Bench

1x10 bar

1x4 30

2x3 35

2x3 40

2x2 45

2x3 40

Deads

1x3 60

1x3 65

2x3 77.5

5x3 87.5

practiced set up 60kg x lots

Rack pulls

1x5 60

1x5 80

lost count of sets and reps x 100

Good birthday time at the house :grin:

OB helped me with deads set up and The Beast helped me with rack pulls,awesome! :grin:

Had Burritos AND tacos for dinner AND a birthday cupcake with glitter on it. My students sang happy birthday to me TWICE and did a nice drawing on the whiteboard for me :grin: Tired Vee now :nod:

[Old Bull]

Happy Birthday Vee \:D/ \:D/ \:D/

[runveerun]

Happy Birthday Vee \:D/ \:D/ \:D/

Thanks OB sir! :salute:

Raz

Stretching stuff

Bench

1x10 bar

1x3 25

1x3 30

6x3 40

Squat

1x3 40

2x3 47.5

2x3 55

2x3 65

4x3 60

Bench with pipe :smoke:

1x4 25

1x4 30

4x4 35

Flies

5x10 15lb

GMs

1x5 20

1x5 30

3x5 35

Side bends

1x5 40

2x5 45

HLR

3x10

Sled+50kg

Forwards x4 lengths

Backwards x 4 lengths

Had technical sessions with The Wise one :notworthy: changing squat and bench, both felt alot better, tighter.

Bench had more pop off the chest, need to work on arch more the different set up helps keep the arch up more. Bench is alot tighter alot more pressure.

Squat was a revelation :shock: this will fix my falling forward with the heavier weights and makes getting to depth easier \:D/

Awesome day :grin:

[morattigirl]

Ima bit late to the party but awesome results for skills chick! Yay 50 TNG! I'm jealous lol :wink:

[runveerun]

Ima bit late to the party but awesome results for skills chick! Yay 50 TNG! I'm jealous lol :wink:

Thanks MG! I'm :pray: for a 50kg bench at CDs in TWO weeks :pray:

61.5kg, no loss this week, the birthday cupcake and birthday chocolates have seen to that! But 61.5kg is fine anywho don't want to go any further down, it gives me a little leeway in the 63kg class but not too much.

Sunday accessorizing

Stretching

Floor press (CG)

1x 10 bar

1x5 30

1x5 35

1x5 40

1x5 42.5

1x5 42.5 with sponge- don't need them so did another set

1x4 42.5

Front squat

1x5 bar

1x5 30

1x5 35

1x5 37.5

1x5 40

GHR

x10

x8

x8

Blast chains pressups on toes

x2

x2

x2

Neutral chins

x1.5

x1.5

x1.5

HLR

3x10

[runveerun]

Raz week 3 block 4

Stretching stuff

Squat

1x10 bar

1x8 30

1x3 40

1x3 47.5

2x3 55

5x2 65

Practising practising

1x3 60

3x3 50

2x3 60

Bench

1x6 bar

1x5 25

1x3 30

2x3 35

5x2 37.5

Bench with pipe practising

3x5 35

Flies

5x10

Tricep press

3x8

Hyper extension

3x10

HLR

3x10

Plank x1 untimed

[runveerun]

Ra Ra Raz Week 3 Block 4 Day 2

Stretching

Bench with pipe :smoke:

1x8 bar

1x3 25

1x3 30

2x3 35

5x2 40

Deads

1x3 60

2x3 65

2x3 77.5

5x2 82.5

Bench round 2

1x5 25

1x4 30

2x3 35

GMs

4x5

Hyper ex

2x10

HLR 3x10

[runveerun]

Raz week 3 block 4 day 3

Stretching stuff

Squat

1x10 bar

1x5 30

1x3 40

2x3 47.5

2x2 55

3x2 60

extra bonus sets

1x3 60

2x3 50

Bench

1x8 bar

1x3 25

1x3 30

2x3 35 add pipe

4x2 40 pipe

Extra bonus sets

1x2 40 no pipe

Tricep extensions

3x10 15lb

Reverse hypers

2x5

GHR

x5,x8,x8

HLR 2x10

Side bends

1x5 40

2x5 45

Practicing squat and bench set up, trying to focus on that and get the groove right and it all should come together next week :pray:

Squat and bench both felt pretty good today, I like days like this :grin:

[teamfatboy]

Raz week 3 block 4 day 3

Stretching stuff

Squat

3x2 60

extra bonus sets

1x3 60

2x3 50

Bench

4x2 40 pipe

Extra bonus sets

1x2 40 no pipe

Practicing squat and bench set up, trying to focus on that and get the groove right and it all should come together next week :pray:

Squat and bench both felt pretty good today, I like days like this :grin:

We all do, Vee, we all do!

Nice work with the bonus sets, btw.. when are you starting the de-load ?

[runveerun]

Nice work with the bonus sets, btw.. when are you starting the de-load ?

Thanks sir, deloading next week, getting ready! 8)

[runveerun]

Accessorizing

Stretching

Floor press

1x5 bar

1x5 30

1x5 40

1x5 42.5

1x3 45 PB

1x2 45

1x2 45

1x2 45

1x1 45

Rack pulls

1x10 bar

1x5 60

1x5 80

1x2 100

1x2 100

1x2 100

1x2 100

1x1 100

GHR

3x5

Hyper ex

3x5

Ab wheel rollouts

3x10

HLR 3x10

Spider arch x3 20 secs

Keg arching x3 20 secs

Large pipe arch x3 20 secs

Pleased with floor press, thought I'd try out the 45, see if I can get up to 5 reps in a couple of weeks.

Rack pulls I need to work on, need to keep doing them every week I will get there!

More wise words from the wise one with arching -was awesome! I didn't realise I am as flexible as I am :shock: , need to keep this arching practice up too, I should be able to get a decent arch with practice :pray:

2 more sessions till the comp 8) :grin: :dancing:

[M.T]

Now remember Vee don't do deads a few days before the comp this time :doh: maybe even 2 sessions left might be pushing it have you spoken to OB about that? either way your doing great just want to make sure you one million % come comp day :twisted:

[runveerun]

Now remember Vee don't do deads a few days before the comp this time :doh: maybe even 2 sessions left might be pushing it have you spoken to OB about that? either way your doing great just want to make sure you one million % come comp day :twisted:

Thanks MT! Yep learnt that the hard way, I did my opener squat on the Thursday before the last comp :doh: I will do whatever OB and Boris tells me to do, I will ask The Mighty Wise one :notworthy: He channels Boris!

I was pretty tired for the last comp, so it would be nice to be a little refreshed! :grin: Thanks for the concern sir! :salute: You are going to rip it up next Saturday! I'm excited to watch you and Drizzt! 8) I'll be all relaxing and eating chips and watching you guys in the afternoon 8) :pfft:

[Viking Power]

Good luck miss smash it Vee Power :wink: