Juggernaut Barbell

[M.T]

Hacked up this crappy video apologies on the angles didn't want to muck about but you get the idea, sets are of top Bench @125 and Squats 2x2 @160 Will work on these nce my fucking internet gets up and running at home (inb4 Telstra Clear shit service)

[M.T]

Sheiko day 2

Deads

1x5 @70

1x3 @120

2x2 @145

2x3 @170

3x2 @180

4x2 @192.5

2x2 @205 Belt

Bench

1x5 @60

1x3 @80

1x3 @95

1x3 @102.5

1x3 @110

1x2 @120

Deads from knees

1x5 @100

1x3 @120

2x4 @145

2x3 @170

2x3 @192.5

Comments

Very long and tough session today my pretty IT hands got welcomed back into deadlifts tore one sweet callus on the conventional deads round the 190 mark all good bit of tape sorted her out the top sets were better with a belt didn't want to he man those suckers up. Knee travel has been better when I make a concious effort to lock them out.

Then the left hand tore on the deads from knees grip was all but deminished at this point had 2 top sets to go wasn't sure how I was going to finish then saw the straps sitting there chucked them on and finished up.

Pretty smoked after all that skipped lunges and dips for 2 pizzas and a glass of red.

[M.T]

Sheiko day 3

Bench Press

1x5 @60

2x2 @72.5

1x3 @80

1x3 @95

1x3 @100

2x2 @110

4x2 @120

1x1 @130

Squats

1x10 @60

2x3 @95

1x2 @115

2x3 @135

2x3 @145

DB flies

5x10 @30

Good Mornings

5x5 @60

Dips

5x8 @+20

Various curling movements

Comments

I know what your thinking a heavy bench and light Squat day looks like I don't even Squat but that's how it worked out. Was actually a bit let down was all amped to hit some heavy Squats had my Monster (low carb of course) and it was only up to 75% was feeling good almost chucked it up then thought against with skills being this thursday YUSS can't wait for that!

Bench was strong very fast off the chest 130 was one of my better reps because Will Duffy kindly offered a lift off so without the extra exertion felt much stronger.

Squats were good too not much to write there and rest was flushing out the lactic acid so pretty standard still had some energy in the tank so hit up some curls for the girls.

[M.T]

Sheiko day 4 1/5/12

Bench Press

1x5 @60

1x2 @70

1x3 @90

1x2 @100

1x6 @110

Squats

1x5 @60

1x2 @90

1x2 @110

2x3 @125

1x6 @135

DB flies

5x10 @30

Dips

5x8 @+20

Comments

Easy day getting the blood flowing for Thursday skills got a bit impatient at the top sets supposed to be 3x2 but combined the whole lot and killed it

[M.T]

Day 5 SKILLS 3/5/12

101kgs

Squats

1x5 @60

1x2 @90

1x2 @110

1x2 @125

1x3 @145

1x1 @162.5 b

1x1 @172.5 b

Bench Press

1x5 @60

1x2 @80

1x2 @90

1x2 @100

1x2 @115

1x1 @130

1x1 @137.5

Deads

1x5 @70

1x3 @120

1x2 @145

1x2 @170

1x2 @190

1x1 @215 b

1x1 @230 b

Comments

Very happy with last nights efforts, was only working up to 95% but it felt closer to 90% just everything gelled body co-operated would usually pre stim but didn't feel the need to on these weights and ended up racing through it in under 1.5 hours which is good for me.

SquatsFelt good didn't slow down too much at the top sets last set was a wee grind but nothing major didn't feel I utilised my belt well didn't really breathe into it at all and lost alot of tightness there but hips and knees felt in the right place so took over from where the belt failed me. Thanks Liam for the spot always pays to be safe.

BenchCannot get over how gooood Bench has been lately maybe it's becuase I haven't done anything heavy just yet but that was one of the faster/smoother 137.5 I have ever done. Think also the pipe work has helped me get used to arching better and poping chest out to dercrease ROM have all played a part in this, can't wait to hit over 140's again.

Deadswere smooth coming up ok warm ups were sweet got to the 215 and that flew up nice bar travel just perfect then got to my top set and before I even started to lift shoulders had rolled forward which put my back out of alignment and round backed a sluggish 230. Both Wa and Zane were shocked as I had done the set previous so easily then form went completly out the window. If it wasn't for that last rep it would have been a pefect training but always things to work on.

[ThreeWhiteLights]

Think also the pipe work has helped me get used to arching better

What do you mean by this?

[M.T]

Think also the pipe work has helped me get used to arching better

What do you mean by this?

Good question I assume people know what I mean when it made sense to me :doh:

A few months back I had a good look at my Bench technique and found one of the many faults I had was my back arch was not as high as it should be.

So to address this I use a large PVC pipe and chuck under my back above the hips and it creates an artificial arch for me. Then after a few weeks of this I remove the pipe and the arch should be instincitive and just happen (theoretically). Not to be confused with pipe rolling which I so every day PVC pipe to iron out the IT.

Image if that made no sense and no that's not me

[M.T]

Week 2 day 3 5/4

Squats

1x5 @60

1x2 @90

1x3 @110

1x3 @130

4x3 @140

Bench

1x5 @60

1x3 @80

2x3 @100

4x3 @110

DB flies

5x10 @30

Comments

Deload fun

Assistance 6/4

Dips

1x8 @20

3x5 @40

CG Bench

1x10 @60

5x5 @100

Tyre Flips

5x5 @big birtha (250?)

Ab roll outs

5x5

Comments

General assistance today only came in to finish Sats assistance then thought haven't done some tyres in ages and wanted to test out my lungs, felt pretty easy. Got to meet the famous Harryb today too had a good ole chat nice large man he is top bloke.

[M.T]

Last weeks skills doievenIT

[M.T]

Week 3 day 1

Bench Press

1x5 @60

2x3 @80

2x2 @100

3x3 @120

1x1 @125

Squats

1x5 @60

2x2 @100

1x2 @120

1x3 @130

1x2 @140

2x2 @150

2x2 @160 B

DB flies

5x10 @30

Good Mornings

3x5 @60

1x5 @100

Face pulls

2x10 @70

3x10 @stack

Ezi bar curls

3x10 @30

Comments

Nice easy day nothing of concern wanted to hit a 160 beltless but didn't think i'm there just yet, was supposed to stop at a top set of 145 but I was feeling good so rounded up to the nearest 20kgs. Felt a wee bit of kneel movement on the tops sets right knee moving inward on the last set so called it a day there will adress this for the rest of the week driving knees outwards and poping out of the hole.

Bench was awesome too can't wait to start hitting the big weights but need to be patient on these Sheiko programs very hard for me to do this being used to intense programs but it'll come SOON. Assistance was random for some strange reason felt like doing curls???

[HarryB]

Was good meeting you MT!

[M.T]

Was good meeting you MT!

Like wise MVP

Week 3 day 2

Deads

1x5 @70

1x3 @120

1x3 @150

2x2 @180

Bench

1x5 @60

1x3 @80

1x3 @90

1x3 @100

1x2 @110

2x2 @120

Lord of the db Flies

5x10 @30

Deads from knees

1x5 @100

2x3 @145

1x2 @160

4x2 @190

Ab rollouts

1x20

Comments

Hit the AM workout today got too much on this arvo had to cut my lunges but hey can do them anywhere chuck the Mrs on the back lunge round the house why not. Intorduced my friend from the UK to the house needless to say he was impressed actually surprised he trained at a very similar place over there but more of a shed style than the HOUSE.

[M.T]

Week 3 day 3 12/5

Bench Press

1x5 @60

1x2 @80

2x2 @100

2x3 @115

2x3 @120

Squats

1x10 @60

2x3 @100

1x2 @115

1x3 @125

1x3 @140

2x3 @160

DB flies

5x10 @30

Good Mornings

3x5 @60

Comments

Another good Squat and Bench session today can't weight for the wait to go up and get some real numbers though hitting the lighter stuff has been great for technique. Had my mate Stu over from the UK in today did some various stuff on top all that he's a fit SOB ss chins in with front squats bit of prowler work core then post WO munch welcome to NZ.

Assistance 13/4

Wroking sets 3x5 for each

Sleds @80

push press @80

pendalay rows @100

CG Bench @100

bag work

Russian twists

raised leg crunches

face pulls

Comments

Good blood flow day if anything HR was up sweating out the weekends treats. Post munch @ Li's with Tutua WOW very impressed with the half chicken and wedges pretty gone be my post Squat staple I think.

[Phedder]

Just played a bit of catch up, nice skills MT. Looked like you could have repped squats and bench no worries :nod: Deads maybe technique just a little off?

Trainings looking solid. How are you finding the sheiko compared to the intensity of programs like smolov and 5x5 advanced?

I've always planned on running a few cycles, but I keep getting drawn to more intense programs to try and milk some gains, before I suppose resorting to the monotony of sheiko

[M.T]

Just played a bit of catch up, nice skills MT. Looked like you could have repped squats and bench no worries :nod: Deads maybe technique just a little off?

Trainings looking solid. How are you finding the sheiko compared to the intensity of programs like smolov and 5x5 advanced?

I've always planned on running a few cycles, but I keep getting drawn to more intense programs to try and milk some gains, before I suppose resorting to the monotony of sheiko

Sup Phed funny you check in I just been in yours today and was going to say how impressed I was with your workload and weights but thought your doing too well and didn't need the extra "boost" :pfft:

Yeah skills was ok felt like plenty more in the tank which is the idea I guess of these programs. I definitely love the intensity more than the slow fatigue approach it's just too slow for me but I am always willing to try out new things so that's why I chose this and taking time to address form while I can.

Week 4 day 1

Squats

1x5 @60

1x2 @100

1x3 @110

5x3 @130

2x3 @145

2x2 @160 B

Bench

1x5 @60

1x3 @80

1x3 @100

1x3 @105

2x3 @115

1x2 @120

DB flies

5x12 @30

ab rollouts

3x5

Comments

Alright sesh Squats were fine not great then Beast mentioned my back was losing tightness round the middle of the 130 sets kept that in mind and they felt so much better there onwards tumeke.

Bench didn't feel great but didn't feel bad just a meh day.

[M.T]

Week 4 day 2

Deads

1x5 @70

1x3 @120

2x2 @145

2x3 @170

3x2 @180

4x2 @190

2x2 @205

Bench

1x5 @60

1x3 @80

1x3 @95

1x3 @100

1x3 @110

1x2 @115

Dips

5x8 @bw

Deads from knees

1x3 @120

2x4 @145

2x3 @170

3x3 @200

Lunges

2x20 @bw

Comments

[*]Great session today last set of deads was a wee grind pulled it back for bench and rack pulls dead hungry after all that.

Vid to follow

[Northland Powah]

Still gym related but not really I found this gym 10mins scooter from where I was staying in Rarotonga and could not resist taking some pics of it. You could imagine my excitement and urge to lift something though I was on strict orders to relax and not lift a thing all week so I stuck to them orders.

I don't even think this place had a name was in Muri Beach just looked like someone had accumulated a few items over the years when I rocked over to take some pics and there was a local.......doing curls......with his shirt off........infront of the mirror :roll:

Haha funny, I was staying in Muri from the 8-16th of April. Just after you took the picture. I saw those and thought the same thing

[M.T]

Haha funny, I was staying in Muri from the 8-16th of April. Just after you took the picture. I saw those and thought the same thing

Ah sweet man Muri Beach def had it best beach for sure!

Last nights top sets

[M.T]

Week 4 day 3

Squats

1x10 @60

2x5 @90

1x2 @110

2x3 @130

2x3 @140

1x5 @140

1x3 @160

Bench

1x10 @60

2x5 @70

1x3 @80

1x3 @95

1x3 @100

2x3 @110

2x4 @120

DB flies

5x10 @30

Asst min rest

Face pulls

4x10 @70

Ab rollouts

3x10

GMs

4x10 @bar

Ezi bar curls

12\10\8\10\8\6 @30

Tricep cable pulldowns

4x10 @70

Comments

[*]Not the best idea doing a weeks pl in 3 days straight but had to be done off for a good rest in Auckland not touching the weights until monday so an impromtu deload should make me feel a million bucks.

[*]Squats felt terrible as expected following deads last night however when it got heavier I felt better so much so instead of stopping at the prescribed 135 I kept going figured it shouldn't hinder me too much going over as mentioned have a decent enough break to recover top sets felt nice again had the Beast checking in on me driving the knees out made the depth and bounce out of the hole somuch better Thanks big fella.

[*]Token assistance as per norm would usualy have it's own day but hey felt good man why not.

[M.T]

Week 5 day 1

Bench

1x10 @60

1x5 @80

1x3 @90

2x3 @100

1x3 @110

4x3 @127.5

DB flies

5x 10 @30

DB rear delts

3x10 @15

Comments

One of those days I probably should have stayed home been battling the flu real good past week thought i'd atleast get some Bench out of the way play catch ups all week didn't feel too shabby which was surprising see how Squats go tomorrow.

[Phedder]

Bugger about the flu, MT. Is it the actual flu, quite chesty? or sore throat/blocked nose etc. If you're feeling it in the chest I'd definitely take some time off training, weakening your immune system won't do you any good at this stage. Rest up and come back strong when you're able!

[M.T]

Bugger about the flu, MT. Is it the actual flu, quite chesty? or sore throat/blocked nose etc. If you're feeling it in the chest I'd definitely take some time off training, weakening your immune system won't do you any good at this stage. Rest up and come back strong when you're able!

Good call Phed had planned on doing some Squats tonight but I really don't see me hitting the prescribed numbers, this is proper flu chesty as hell and what makes it worse is my asthma flares up when I get this bad to walking 10mins get the HR through the roof and sweats etc makes sleeping non existant.

Anyways this isn't a sookie bubba log but thanks for your concern.

[M.T]

week 5 day 1 cont

Squats

1x5 @60

1x3 @105

1x2 @125

1x2 @135

1x2 @165 B

1x2 @160 B

Bench

1x5 @60

2x3 @80

1x2 @90

1x2 @100

1x2 @110

2x2 @120

DB flies

5x10 @30

GM

3x5 @60

Comments

[*]Well that went far better than expected, knew i'm not 100% just yet but having a week did wonders for the body mind was very clear ticker was quite up to the tempo hence pulling that last set back 5kg to be sure sunk it ok. So moved tomorrows bench forward and day 2 commences then finish day 3 on Sunday big rest Monday and back into norm.

[M.T]

week 5 day 2

Deads

1x5 @70

2x2 @120

1x1 @155

1x1 @180

2x2 @205

Dips

3x8 +20

Face pulls

5x12 @stack

Cable pushdows

4x12 @stack

Ab rollouts

2x10

5 chins @+20

Comments

Deads were pretty cruisy today which was perfect didn't really want a whole bunch of sets so worked out very well. Warm ups were good tops sets were ok tried out the switch grip for the 1st time in a while and it felt much better on the 2nd set of 205. As I had moved bench forward thought i'd use my time wisely and hit up some assistance good finish day 3 tomorrow.

[M.T]

Week 6 day 1

Squats

1x5 @60

1x5 @100

1x3 @115

1x2 @135

1x2 @152.5

2x2 @172.5 B

Bench

1x5 @60

2x2 @100

2x2 @120

1x2 @135

1x2 @140

Dips

5x8 @BW

DB flies

5x10 @30

Comments

Took a bit of a gamble last week dropped a session and an assistance day in it's place maximised rest and recovered from the flu and seems it paid off everything felt great today no niggles and energy was high 1st in a few weeks.

Squats were physically 100% technically not so much. The video will help explain it better felt like I was going too deep and finding it very hard to get out of the hole. Usually this would not be an issue but counting down to comp week I'd doubt 180+ would be able to come back up so will need to find the sweet spot between now and then. Also balance was off a tad rocking forward onto the toes not sitting back enough again making it hard to get out of the hole but muscled the buggers up.

Bench much the same power was there tech work not so much. 135 felt like a warm up so bumped it up to 140 and thought i'd single it but double was there so took it if there ever was a day 150 was there today was that day. Looking at the vid didn't realize how much bounce I was getting off the chest pause would have been more satisfying tbh and very little if any leg drive. I have been working on getting my elbows tucked in and closer to the torso can definately feel that starting to work for me now maybe hitting a tad low on the chest which you cannot see on the video. So what has changed on my Bench? 2 main contributers that I have been working on since week one.

1: hitting the assistance hard building a back and tris with simple but effective exercises.

2: getting my wheel back :laughing: dead set when the wheel is back Bench is on never felt so weak when I was under 100kgs very depressing and annoying, eating my way back up to 103kgs and it's back evidence is in the belly.

Rest was general assistance standard supersetted the lot.

Li's half chicken and wedges vid to follow soon also.