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[scrambledeggs]

Friday

Bench Press:

10xbar

10x60

8x80

2x100

1x110

1x120

1x120

1x125

Biceps

Weight felt a bit heavier then it should of, I was hoping that 125 was going to come up much faster.

[Big john]

big lifts to come from you bro! :nod:

[scrambledeggs]

big lifts to come from you bro! :nod:

Cheers man, are you competing bra?

Saturday

Squats:

10xbar

10x60

8x80

3x100

3x120

1x140

1x160

1x180 - w

1x190 - w

Felt pretty good under the bar, 180 is feeling like a potential opener :nod:

So next week I'll just work up to a set of 3 on my opener weight with some assistance work after. Then a easy week to follow and comp! Looking forward to getting some PB's I hope.

[Big john]

Cheers man, are you competing bra?

hell yea bro...see you on the platform :twisted:

[scrambledeggs]

Monday

Shoulder Press:

10xbar

10x40

8x50

6x60

5x70

4x80

Seated D/B Shoulder Press:

12x30

10x30

10x30

10x30

10x30

Lateral D/B Raises:

12x15

12x15

12x15

Lat Pull Downs:

10x84

10x84

10x84

10x84

10x84

[scrambledeggs]

Wednesday

Deadlift:

10x60

8x80

5x100

5x130

3x160

3x180

3x180

Just wanted to get some nice fast reps going leading up to comp.

T-Bar Rows:

12x60

10x80

10x90

10x90

10x90

[scrambledeggs]

Friday

Bench Press:

10xbar

10x60

6x80

3x100

3x110

3x115

3x115

Incline Bench Press:

10x60

8x70

8x70

8x70

8x70

[scrambledeggs]

Sunday

Squats:

10x60

8x80

5x100

3x120

3x140

3x170 - w

3x170 - w

DB curls:

8x17.5

8x20

8x20

Preacher curl:

8x30

8x30

8x35

8x35

[steak]

so that would be the end of it before saturday then?

[scrambledeggs]

so that would be the end of it before saturday then?

Yea man, just gonna take it easy this week.

I'll catch up with you on friday

[scrambledeggs]

Inaugural CAPO Comp

It was an awesome day, there were heaps of people there competing and supporting. Some heavy as lifts went down which was really good to watch.

I lifted in the Teenage 3, u100kg class, raw + (so just belt and wraps).

Weighed in at 93.9kg

My lifts went:

Squat:

175kg - www

195kg - www

205kg - www PB :grin:

Really happy with how easy this came up!

Bench

120kg - www

127.5kg - www

135kg - rrr

I got the 135kg up but there was some backward movement of the bar and my ass lifted off the seat. Technical issues I need to sort out. So I'm still on my old 127.5kg bench. :?

Deadlift

220kg - www

230kg - www

235kg - www - PB

240kg - www - PB!

Really happy with my deadlifting, I've had my eye on 240kg for a while now. I got a fourth attempt because I was going for records, but they only count the third lift towards my final total.

Final Comp Total: 567.5 kg

Including my fourth deadlift total: 577.5 kg - I like this one more

Overall pretty happy with my lifts, 3 PB's. I won 1st in my weight class and 1st in my age group. Got some mean prizes for the awards I won, like a outback belt and a mobile phone! I forget how much fun it is competing, the comps given me a whole lot more motivation.

I will post a video up later of my lifts.

Just gonna take it easy this week then back into the good old 5/3/1

[scrambledeggs]

Heres a video of most my lifts.

[Android]

you had really impressive lifts mate and a strong build for a teen.

Was good to meet you and hope u can make it up from Wgtn for future comps!

[scrambledeggs]

you had really impressive lifts mate and a strong build for a teen.

Was good to meet you and hope u can make it up from Wgtn for future comps!

Cheers mate, yea I definitely plan on making more comps. Will you be making an appearance at the deadlift comp?

[red machine]

smashed it bro! that ranger beard clearly proved its worth! now start growing the Wellington CAPO branch 8)

[bar-belle]

Yeah buddy you did us proud :clap: :clap: . Man you have come a long way with your lifting. Records should be up on CAPO NZ website in a few days.

Keep training hard...deadlift comp 8th Dec...beat the record :twisted:

[Android]

you had really impressive lifts mate and a strong build for a teen.

Was good to meet you and hope u can make it up from Wgtn for future comps!

Cheers mate, yea I definitely plan on making more comps. Will you be making an appearance at the deadlift comp?

I'll be there \:D/

[scrambledeggs]

I've made a new program to follow for a while, first day with it today felt good. It's got a lot more variation but still using 5/3/1.

Monday - Chest

Tuesday - Legs

Wednesday - Rest

Thursday - Shoulders

Friday - Back

Saturday - Arms, Calves and Abs

Sunday - Rest

Monday

Bench Press:

10xbar

8x70

5x75

5x85

10x100 - don't know what happened here :?

Incline Bench Press:

10x60

8x70

8x75

8x75

Flat D/B Bench:

10x30

8x35

8x35

8x35

D/B Flys:

10x20

10x20

10x20

10x20