Back in

[scrambledeggs]

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

Thanks John thats real helpful, it looks like my way is pretty average, im definitely going to try that nichlos one next week.

did you see the deadlift scraps on his shins? hardcore :twisted:

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*

i think THPs were the the first wraps id ever used and steak wrapped me, fuckn hell it was tight. those things are stiff as

[scrambledeggs]

Ed Coan Deadlift - Week 2

Warm up:

Roll into V sits

Foam Rolls

Deadlift:

1 x 10 60

1 x 8 100

1 x 5 120

1 x 5 140

1 x 2 160

1 x 2 175 - felt awesome today! easy as 


Speed deadlift:

8 x 3 145

       

Stiff-leg deadlift:

1 x 8 100

2 x 8 110

       

Bent over row:

1 x 8 60

2 x 8 65

       

Underhand (reverse) grip lat pulldown:

3 x 8 105


           

Arched back good morning:

3 x 8 60

Finish off with some stretching and rolling

[scrambledeggs]

Bench - Week 3

Warm up:

YTWL

Dislocations

Bench:

1 x 10 60

1 x 8 80

1 x 5 100

1 x 5 105 - 5rm PB

2 Board:

1 x 5 105

1 x 5 110

1 x 5 112.5

Rev Bands:

1 x 5 100

1 x 5 120

1 x 5 140

1 x 5 145

C/G Incline:

1 x 8 40

1 x 5 60

1 x 5 70

1 x 5 75

1 x 4 80 - just missed the last rep

Helbert Raises:

3 x 8

Flys:

3 x 8

Chest and tricep stretchs

[steak]

Good job bro...I enjoyed training with you and Troy tonight 8)

[scrambledeggs]

yeah bro it was good.. we gona be sooore tomorrow :nod:

[scrambledeggs]

Squat - Week 3

Warm up:

Leg Swings

Roll into v sits

Hip flexor dynamics

Squats:

1 x 10 60

1 x 3 90

2 x 3 110 b

2 x 3 130

4 x 3 145 bw

Speed Squats:

low box/green band

8 x 3 100

[Big john]

how you finding em squat days bro?

[scrambledeggs]

how you finding em squat days bro?

Hard work ay man, but they're feeling good. Managed to stay balanced today :pfft: i just have to good morning it more and not be so upright, easy fix 8) . I've got a test up to 95% in 2 weeks so I'll find out then how my progress is going, it should be good

[Big john]

how you finding em squat days bro?

Hard work ay man, but they're feeling good. Managed to stay balanced today :pfft: i just have to good morning it more and not be so upright, easy fix 8) . I've got a test up to 95% in 2 weeks so I'll find out then how my progress is going, it should be good

keep me posted bro, might come up and yell in your ear :twisted:

[scrambledeggs]

Deadlift - Week 3

Deadlift:

1 x 10 60

1 x 6 100

1 x 5 120

1 x 5 140

1 x 5 160

1 x 2 180

1 x 2 190

Speed deadlift:

6 x 3 155

         

Stiff-leg deadlift:

1 x 8 100

2 x 8 110


           

Bent over row:

1 x 8 60

2 x 8 65


           

Underhand (reverse) grip lat pulldown:

3 x 8 115


           

Arched back good morning:

1 x 8 60

2 x 8 65

[scrambledeggs]

Bench - Week 4

Warm up:

YTWL

Dislocations

Bench:

1 x 8 60

1 x 8 80

1 x 3 100

1 x 3 105

1 x 3 110

1 x 3 112.5 - this weight was my 1rm PB just 4 weeks ago :twisted:

1 x 2 115 - just missed my 3rd rep :?

3 Board:

1 x 3 120

1 x 3 125

1 x 3 130

1 x 0 135 - couldn't move it

C/G Incline:

1 x 5 60

1 x 5 70

1 x 3 80

1 x 3 90

Rev Bands:

1 x 3 135

1 x 2 145 - pretty fatigued by now

Helbert Raises:

3 x 8

Flys:

3 x 8

[red machine]

bro!!! killing it!! :clap: :clap:

[scrambledeggs]

bro!!! killing it!! :clap: :clap:

:grin: cheers mate!

[scrambledeggs]

Squat - Week 4

I altered my squat technique up a bit, so instead of dropping in fast and bouncing out of the hole I just go down slow keeping everything tight and then explosively pushing out of the hole. It felt much better and I felt like I had a lot more power so I will stick to this from now on.

Warm up:

V - sits

Hip warm up

Squat:

1 x 10 60

1 x 3 90

2 x 3 110

2 x 3 130

3 x 3 145

2 x 2 155 - felt mean! should smash my skills next week :twisted:

Speed Squat:

low box/green band

8 x 3 100

[scrambledeggs]

Deadlift - Week 4

Deadlifts:

1 x 10 60

1 x 6 100

1 x 5 120

1 x 3 140

1 x 2 160

1 x 2 180

1 x 2 200

Speed Deadlifts:

5 x 3 165

Stiff Leg deads:

2 x 8 100

Barbell rows:

1 x 8 60

1 x 8 65

Under hand lat pull down:

2 x 8 105

G/M's:

2 x 8 60

Back started to hurt half way through speed deadlifts.. not sure why :? so the rest of the workout was pretty painful

[scrambledeggs]

Bench - Week 5

Pretty flat this workout :x

Warm up:

YTWL

Dislocations

Bench:

1 x 10 60

1 x 6 80

1 x 3 100

1 x 3 105

1 x 3 110

1 x 1 115 - very fucked off about this

3 Board:

1 x 3 120

1 x 3 125

1 x 3 130

1 x 2 132.5

C/G Incl:

1 x 5 60

1 x 5 70

1 x 3 80

1 x 3 90

1 x 2 92.5

Rev Bands:

1 x 3 135

1 x 3 145

1 x 3 147.5

Helbert Raises:

3 x 8

Flys:

3 x 8

Had to go to my chiro today to get put back into alignment, my pelvis was on a tilt and a bit twisted which would explain my hip/lower back pain. I think its due to my slack effort on conditioning like stretching.

Conditioning: - I am going to do this at least twice a week from now on

Foam Roll legs/back/glutes - 10 mins

Glute stretch

Hammy stretch

Quad stretch

[Big john]

Conditioning: - I am going to do this at least twice a week from now on

Foam Roll legs/back/glutes - 10 mins

Glute stretch

Hammy stretch

Quad stretch

take my adivce, do it always before trainings i also do afew Hip focus dynamic warmups

my 2c

[scrambledeggs]

Conditioning: - I am going to do this at least twice a week from now on

Foam Roll legs/back/glutes - 10 mins

Glute stretch

Hammy stretch

Quad stretch

take my adivce, do it always before trainings i also do afew Hip focus dynamic warmups

my 2c

always weary taking advice from a guy that looks like a twig (guy in video) :pfft: but they do look good ill def incorporate that into my warm up. cheers boss.

on another note will you be comin in this weds to scream in my ear for squat skills?

[bar-belle]

Pretty flat this workout :x

1 x 1 115 - very fucked off about this

Frustrating I know...don't let it get to ya...last week you had a blinder next week it'll come back with some.

[scrambledeggs]

Squat - Week 5

Skills Assessment tonight to see where im at after four weeks.

Warm up:

Hip dynamics

Leg Swings

Squats:

1 x 10 60

1 x 6 80

1 x 5 100

1 x 3 120

1 x 2 140

1 x 1 160

1 x 1 180 - old PB

1 x 1 190 - PB :twisted:

1 x 1 200 - PB!

Warm down:

Light gm's

Stretching

Was stoked with the 200 squat! Thats a 20kg gain in 4 weeks. I can tick that off my goal list.

200 kg Squat - hopefully by christmas

- DONE

Heres a vid of the action

[startinfromscratch]

awesome bro!! knew that was coming before xmas :clap: :clap:

[red machine]

yeoooooooow 8) bro owning it!! very stoked!

[Big john]

Awsome bro!!!!!!!!!!!!!!! SMASHED IT SON! BOOYAH

[tinytraps]

Put some weight on the bar will ya..that 200 flew up brah! Good stuff :clap: :clap: :clap:

[steak]

Going through the club lifters list and taking names bro :clap:

You'll be nippin at the heels bro for a U93kg Junior...the boys better keep an eye out for ya :nod: :clap: Youve got a heap of them on Wilks already :clap:

Lets keep on smashin it bud...show them on Nov 12 8)