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[scrambledeggs]

Cheers boys! Hopefully more to come by xmas 8) Next step 220

[bar-belle]

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)

Yup what he said :nod: Good shit!!

[Big john]

this motherfuckers gonna be bawz....huge potential onya brah!

[scrambledeggs]

Deadlifts - Week 5

Deadlift:

1 x 8 60

1 x 5 100

1 x 5 120

1 x 3 140

1 x 3 160

3 x 3 175

Speed Deads:

3 x 3 145

Power Shrugs:

3 x 5 125

Stiff Legged Deads:

3 x 5 120

Barbell Rows:

3 x 5 70

Rev grip Lat Pull Downs:

3 x 5 115

G/M's:

3 x 5 60

[scrambledeggs]

Bench - Week 6

Bench:

1 x 8 60

1 x 6 80

1 x 3 100

1 x 3 105

1 x 3 110

1 x 2 115 - :oops: think i have hit some sort of plateau here so im going to try a different approach that Steak has told me to try.

1 x 1 117.5 - PB

3 Board:

1 x 3 125

1 x 3 130

1 x 3 132.5

C/G Incline:

1 x 3 70

1 x 3 80

1 x 3 90

1 x 3 92.5

Rev Bands Bench:

1 x 3 135

1 x 3 140

1 x 3 147.5

1 x 3 150

Helbert Raises:

3 x 8

Flys:

3 x 8

Then some stretching and conditioning to finish off, my backs still playing up :?

[scrambledeggs]

Well went to my chiro today and i have sprained my sacroiliac ligament which is pretty cool. So ill have to take it easy this week and hopefully be ready to f*ck shit up again next week.

This games a hard game. I'm slowly learning the importance of conditioning and pre hab.

[scrambledeggs]

Squats - Week 6

Although my back is a bit tender it felt sweet today 8) I also gave Panzers squat shoes a go today and they felt awesome, might have to get me some.

Weighed in at 91kg! I can feel my strength going up with my weight

Warm up:

Bike

Stretches

Roll into V sits

Squats:

1 x 3 90

2 x 3 110

2 x 3 130

5 x 2 145 w

Speed Work: (in the words of VP - "fast like a shotgun")

low box/ chain

8 x 3 100kg + 20kg of chain

Stretches

[scrambledeggs]

Deads - Week 6

Warm up:

Stretching

Roll into V sits

Deadlifts:

1 x 6 60

1 x 5 100

1 x 5 120

1 x 3 140

1 x 3 160

1 x 2 180

1 x 2 190

Speed Deads:

3 x 3 155

Power Shrugs:

3 x 5 135

Stiff-leg deads:

3 x 5 120

Bent over rows:

3 x 5 70

G/M:

1 x 5 60

1 x 5 70

1 x 5 75

Rev grip lat pulldowns:

3 x 5 125

Stretching and rolling

Backs feeling pretty much 100% now which is a relief \:D/ was worried for a moment there i was going to have to take some time off.

[scrambledeggs]

Bench - Week 7

Trained with Steak, Rach and Wes. Cheers guys!

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 2 115

1 x 2 117.5

C/G Incl:

1 x 3 70

1 x 3 80

1 x 3 90

1 x 3 92.5

1 x 2 95

4 Board:

1 x 3 130

1 x 3 140

1 x 3 160

1 x 3 165

1 x 3 170

Rev Band Bench:

1 x 3 140

1 x 3 145

1 x 3 150

1 x 2 160

Helbert Raises:

3 x 8

Flys:

3 x 8

Was knackered by the end of this sesh, im gona be sore tomorrow bring on the DOMS

[scrambledeggs]

Squat - Week 7

Warm up:

Stretches

Squats:

1 x 5 60

1 x 3 90

2 x 3 110

2 x 3 130

5 x 2 145 w

Speed Work:

low box/ chain

8 x 3 100kg + 20kg of chain

Stretches

Had a play around with some dead/pin squats and pause squats, the pin squats were ruthless. After this squat cycle I want to put together a sort of metal militia squat program to take me through till xmas - without completely destroying my CNS.

[bar-belle]

Squat - Week 7

Warm up:

Stretches

Squats:

1 x 5 60

1 x 3 90

2 x 3 110

2 x 3 130

5 x 2 145 w

Speed Work:

low box/ chain

8 x 3 100kg + 20kg of chain

Stretches

Had a play around with some dead/pin squats and pause squats, the pin squats were ruthless. After this squat cycle I want to put together a sort of metal militia squat program to take me through till xmas - without completely destroying my CNS.

Squats looked easy tonight.

Uh good luck with not destroying your CNS anything with the word militia is bound to do that :grin:

[steak]

great idea if its structured right...I'll have a think about it too bro :nod:

[scrambledeggs]

Cheers Rach, yea they felt easy as.

great idea if its structured right...I'll have a think about it too bro :nod:

Hopefully we can put something insane together :twisted:

[bar-belle]

Hopefully we can put something insane together :twisted:

From what I saw today looks like you achieved the above good times ahead.

[Big john]

Hopefully we can put something insane together :twisted:

From what I saw today looks like you achieved the above good times ahead.

i take it youve constructed some from of iron maiden toture programme have ya?

[scrambledeggs]

Hopefully we can put something insane together :twisted:

From what I saw today looks like you achieved the above good times ahead.

i take it youve constructed some from of iron maiden toture programme have ya?

Yea we did, it looks pretty good :twisted: and by good I mean hard

[Big john]

From what I saw today looks like you achieved the above good times ahead.

i take it youve constructed some from of iron maiden toture programme have ya?

Yea we did, it looks pretty good :twisted: and by good I mean hard

hard bei....hard!

[scrambledeggs]

i take it youve constructed some from of iron maiden toture programme have ya?

Yea we did, it looks pretty good :twisted: and by good I mean hard

hard bei....hard!

I think I'll be posting up vids of the squat workouts to see how the band and pauses are going.

[steak]

protect the CNS - creatine, L-glutamine, more protein and less dressing up in your sisters clothes

[Big john]

^^ 8) and red meat

[scrambledeggs]

I will have all of the above in mass quantities 8)

Bench - Week 8

Warm up:

YTWL

Dislocation

Bench:

1 x 10 60

1 x 5 80

1 x 3 100

1 x 3 105

1 x 3 110

1 x 2 115

1 x 2 117.5

1 x 1 120 - Flew up an tried to go for a 2nd but JUST missed it. PB still

C/G Incline:

1 x 3 70

1 x 3 80

1 x 3 90

1 x 2 95

4 Board:

1 x 3 140

1 x 3 160

1 x 2 170

1 x 3 172.5

Rev Bands:

1 x 3 140

1 x 3 150

1 x 2 160

Helbert Raises:

3 x 8

Flys:

3 x 8

Some conditioning to finish

Hard train tonight my eating was a bit off today :naughty:

[steak]

good sesh bro...the crew are all enjoying monday nights..the vibe is awesome! Glad youre part of it bro and just wait till we get ole gregg on the MM...its gonna go offski :nod:

keep at it 8) except the dressing up like a girl bit. Wes had a sparkle in his eye! :twisted:

[scrambledeggs]

good sesh bro...the crew are all enjoying monday nights..the vibe is awesome! Glad youre part of it bro and just wait till we get ole gregg on the MM...its gonna go offski :nod:

keep at it 8) except the dressing up like a girl bit. Wes had a sparkle in his eye! :twisted:

Haha yeah man with old gregg in the mix it will be hardcore. 2012 is gona be a good year for bench :nod:

Bloody dirty gypsies

[scrambledeggs]

Thought I'd throw these up to show some of my progress. Those photos were taken fairly close together a year ago. Had been lifting weights for a year at that stage. Boby weight - 72kg, Age - 17

And these just taken at body weight 90kg, Age - 18

Im pretty happy with the progress so far, I plan on growing a lot more 8) and getting a f*ck load stronger of course

[Big john]

^^^ repped, thats what hard work and a great strength training facility will do to ya!

be proud of that progress bro, youve fucking earnt it :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: :clap: