Back in

[red machine]

ruthless eggs Ruthless!! big things to come!!

[Viking Power]

Rory I was impressed with your effort mate, you were one off a couple that I wanted to watch well done bro... have a rest see you in the shed and lets get you up to a full 93kg and CBC might just have the top three placing in time with the under 93kg class yeah buddy...

VP

[tinytraps]

Go hard Rory you got the goods! Seems ike a few of us are heading for that six hundy raw :nod: Smash it :twisted:

[drizzt]

Awesome stuff bro, sounds like you had a good hitout for your first comp, impressive start :clap:

[bar-belle]

I'm thinking you now have a fire in ya belly mate

Agree with what VP said...good lifting mate...stick at it...some good things coming your way with time under the bar and consistent training programmes :nod: .

[scrambledeggs]

Thanks guys for the kind words

Stage 1

Metal Militia Bench - Week 1

Bench:

2 x 10 60

1 x 8 80

1 x 5 90

1 x 5 100

2 Board:

1 x 5 100

1 x 5 105

Reverse Bands (Green):

1 x 6 100

1 x 5 120

1 x 5 140

1 x 3 145

C/G Incl Bench:

1 x 10 40

1 x 6 60

1 x 5 70

1 x 3 75

Helbert Raises:

3 x 8

Rotar Cuff:

3 x 8

Flys:

3 x 8

After this workout I have discovered my triceps are piss weak, however this will all change after this cycle :twisted:

[Big john]

hey bro...is this templated tailored for raw? if so could u shot me the template or the link to it....CHUR!

[scrambledeggs]

hey bro...is this templated tailored for raw? if so could u shot me the template or the link to it....CHUR!

will do, i just have to type it up.

[scrambledeggs]

Squat Day

Dynamic warm up

Squat:

1 x 3 90 50%

2 x 3 110 60%

1 x 5 130 70%

2 x 5 130 70% w

Speed Work:

low box

8 x 3 100 55%

Calf Raises:

6 x 8-10 120/140/180

Pretty easy workload today for squats, things should get a bit harder with the weeks to come.

[scrambledeggs]

Ed Coan Deadlift - Week 1

[scrambledeggs]

Ed Coan Deadlift - Week 1

Warm Up:

Light good mornings

Broomstick swings

Dislocations

Deadlift:

1 x 10 60

1 x 6 100

1 x 5 120

1 x 3 140

1 x 2 165

Speed deadlift:

8 x 3 132.5

         

Stiff-leg deadlift:

3 x 8 100
         

 

Bent over row:

3 x 8 60

Underhand (reverse) grip lat pulldown:

3 x 8 85/95


           

Arched back good morning:

3 x 8 50/60

Also I weighed in at 88kg, a 3kg increase from the comp just last sat! preettttty stoked :grin:

[bar-belle]

Also I weighed in at 88kg, a 3kg increase from the comp just last sat! preettttty stoked :grin:

Rollin swollen :grin: What squat programme are you doing?

[scrambledeggs]

A customized fusi master so that theres enough volume in one workout to do just once a week. How did you find the fusi master?

[steak]

A customized fusi master so that theres enough volume in one workout to do just once a week.

Its a modified Sheiko 32/37 bro with added assistance in the form of WS squat.

[scrambledeggs]

A customized fusi master so that theres enough volume in one workout to do just once a week.

Its a modified Sheiko 32/37 bro with added assistance in the form of WS squat.

oh shit thats right :pfft: maa bad

[scrambledeggs]

Bench - Week 2

Warm up:

YTWL x 3

Dislocations

Bench:

1 x 8 60

1 x 5 80

1 x 5 90

1 x 4 102.5 - felt flat as doing these :?

Bench /2 Board:

1 x 5 100

1 x 5 105

1 x 5 107.5

Rev Band Bench: (had the bands set up on a different squat rack which had a skinnier frame so there wasn't as much tension. Only figured this out after my sets :doh: )

1 x 5 100

1 x 5 120

1 x 5 140

C/G Incline:

1 x 5 60

1 x 5 70

1 x 5 75

1 x 5 77.5

Halbert Raises:

3 x 8

Flys:

3 x 10

[bar-belle]

Board work looked good tonight...nice tuck going on there matey :grin:

[Big john]

:grin:

[scrambledeggs]

:grin:

dub step makes you 10% stronger when working out to it, nice tune man

[Optimass]

heard about the gains in here bro ... I think it will be you and Red ... head to head at the next meet at this rate.

Train strong little one, train heavy and eat big :nod:

[scrambledeggs]

Cheers Opti :grin:

Squats - Week 2

1 x 8 50

2 x 8 60

1 x 3 90

2 x 3 110 b

2 x 3 130

4 x 2 145 w - on my last rep of my last set i feel back and ditched the bar :oops: still getting use to the wraps i think..

low box/green bands

8 x 3 100

[Big john]

on my last rep of my last set i feel back and ditched the bar :oops: still getting use to the wraps i think..

shouldve seen the club turn head all in unison :grin:

bro, dont just limit yourself to "one style" of wrapping too. do variations see what works for you. check this out

i use 2 styles myself

loose sets - standard spiral w/pull through

top sets/comp - nichols treade w/bow tie (no splits, good pop, stable)

[red machine]

on my last rep of my last set i feel back and ditched the bar :oops: still getting use to the wraps i think..

shouldve seen the club turn head all in unison :grin:

bro, dont just limit yourself to "one style" of wrapping too. do variations see what works for you. check this out

i use 2 styles myself

loose sets - standard spiral w/pull through

top sets/comp - nichols treade w/bow tie (no splits, good pop, stable)

that nichlos is mint just started playing with it, feels a faaaark load more locked in than the standard sprial, but nothing i can wrap up compares to that last one in the vid thats shits nuts!! but to uncomfortable for my liking

[steak]

if youre getting as many wraps as that guy round the knee you officially have Small Knees

srs - for the bigger leg and an IPF legal 2m wrap you dont have that many choices for solo wrapping...add 2 more super heavy weights to help and you get a couple more wraps though and a whole world of pain and glory :twisted: cuts even :nod:

[Big john]

add 2 more super heavy weights to help and you get a couple more wraps though and a whole world of pain and glory :twisted: cuts even :nod:

he goes to me today...after he does his squats and unwraps his legs, then checks them, looks at me and goes "mean welts aye?"

i look down to check, only a slight blimish of pink around the knees :? thats no welts son!

Perhaps we should slap him in some THPs bro shits n giggles *comp tight*