Bench Prep

[tinytraps]

Looking at getting a bigger, better physique. That is what is driving training at the moment. Upperbody is a major weakness, looking at building up chest, delts and back thickness especially. Legs want to make them tree trunks!

Day 1 Quads 26/03

Squats 20x10x3 60x10 80x8 100x3 112.5x14 PB 62.5x20

Hack squat 1dpsx12x4 1dpsx20

Leg press 2ppsx20 3ppsx20 5ppsx10x3

Leg ext stackx15/11/9 (few partials at the end of each set)

abs 50 reps

Top set felt really good. Lungs had that weird burning sensation like after hill sprints, then did the baby widowmaker at the end (hopefully it will start to build some conditioning in the lungs). Tried hacks for the first time really liked them, bottoming them out hit the glutes hard too, weight was light but I will look to build it up over the next few weeks. The leg press I used today the pillars are dry as a bone so there is a lot of friction very scary going deep. Extensions at the end were killer quads were done, each set done to failure plus 5-7 partials at the end. All in all a productive session. Chest tommorow.

[southernsamurai]

Nice work mate.

Good meeting you Friday night! Hide did say lots of volume on squats were the key and mixing up heavy with high reps

[tinytraps]

Nice work mate.

Good meeting you Friday night! Hide did say lots of volume on squats were the key and mixing up heavy with high reps

Yea same bro! Seeing those guys in real life was frikkin inspirational. I think the high reps will help in the next few months as a break from singles and triples and really spark some growth and strength.

[PeterDolan]

Podypuilding now!

Will be interesting to hear how the transition goes

[Big john]

outcast...............

[tinytraps]

outcast...............

'watch out your comments bro

Podypuilding now!

Will be interesting to hear how the transition goes

I wouldnt say Im a bodybuilder until I have got on stage. I am just a gym rat now :grin:

Chest and tris 27/03

Incline barbell 20x20x2 40x10x2 50x8x2 60x6 72.5x8 50x15

Incline db press 30x11 30x6 26x10 20x14

Dips 30 reps in 5 sets

Flat db flyes 12x10x2

1 arm db extension 12x10 14x8 16x6 10x15

Tricep ext giant set 10x20 12.5x20 15x20 17.5x20 21x8 17.5x20 15x20 10x20

machine dips tut 3x30s

Incline is such a weak lift for me. Will be focusing on this for the next few months. Rest of the workout was good kept rest periods short. Chest and tris very pumped.

[Big john]

Big john wrote:outcast...............

'watch out your comments bro

8)

just try and keep posing to a bare minimum when u come up to cbc :grin: :pfft: :pfft:

[tinytraps]

Trained early today, crammed two meals in space of about 30 minutes then went to train back. Warmed up on wide grip lat pulldowns to pump the lats. Moved on to barbell rows, dumbell rows and seated cable rows. Was on a tight schedule so kept the rest short. Did not feel to great afterwards. Went to a job interview (which went pretty shit). Then worked right through my shift. Will have tommorow off or maybe some light cardio then will come back fresh and smash deads on friday.

ps quads are dommed up hard.

[tinytraps]

Big john wrote:outcast...............

'watch out your comments bro

8)

just try and keep posing to a bare minimum when u come up to cbc :grin: :pfft: :pfft:

Me and Opti will have to have a posedown to claim mirror rights :grin:

30/03 Hammys and calves

Deadlifts doh 20x10 60x10x2 80x10 100x8 120x3 135x14 (o/u) 100x20 (doh)

Good mornings 50x10x3

Lying leg curl 50x10 65x10 80x4 65x7

LP calf raise 135x10x2 155x8x2 105x20 (12 full reps+ 8 pulses)

abs various

Deads felt good today. Didnt really think about technique just tried to rip the bar off the deck. Seemed to find groove quickly grip felt strong. The high rep sets are very hard on the lungs but I think once I get the weights up the higher reps will have a big carry over to my physique. Spotting and loading at apa champs tommorow, hopefully I get a tshirt Then hope to smash some beetus with the team afterwards

[tinytraps]

Day at Auckland Powerlifting champs. Spent a mix of either spotting/loading/working sounds and timer, running cards etc. Team CBC did bloody awesome. Plenty to watch out for in the next year. Im not going to lie I didnt agree with a few of the judges interpretations of the rules but hey thats the way the cookie crumbles right :roll: Then had the trololols and cheat meal at kfc as per usual with the team. Came home and trained

Delts 31/03

Seated bb press tut 20xlots 40x10 50x8 60x9 40x16

Seated db press 15x10 20x10 25x9 25x7

Lateral raise 7x15 12.5x10 20x8PB 10x13+5 5x15+5

Incline bench rear raise 7x15x3

Alt db curls 12.5x15 17.5x6 17.5x5 17.5x5

Barbell curl 25x10 25x7 25x6

poly curls 7x17 7x15

Wanted 10 reps on the bb press but its above the rxd number so I will just come back and smash it next week. Side Heavy db laterals are paying off, my delts no longer merge into my arms there is a bit of separation now. Will turn the fuckers into cannon balls. Biceps are my weakest part, although they are getting better slowly. Finally have the bicep vein in full force during training RAH

[tinytraps]

Quads 02/04

Squats 20x10 40x10 60x10 80x8 100x5 120x10 PB 100x10

Hack squats 20x120 40x10 60x10 40x20

Leg extension stackx12 stackx10x2

Gone back to squatting like I use to in 2010 lower bar widestance felt good, a lot stronger, can keep knees out and chest up a lot easier. Need to work on delt flexibility though to hold the low bar for more than a few reps without discomfort. Cut the volume back on accesories as I definetley need to build into it than jump straight in.

Have a deadlift challenge at the gym so will be smashing dl and pchain and test at the end of the month.

Chest and tris tommorow going to smash it!

[tinytraps]

Chest and tris

Incline bench 20x10x2 40x10 50x8 60x8 77.5x6 60x10 50x15

Incline db bench 20x10 24x10 30x10 24x12 20x10 (all reps paused)

Dips bwx4 bwx5x4

Rope pushdown 12.5x20 17.5x10 24x9PB 15x16 10x10

OH db ext 10x10 10x8x2

treadmill 10 mins 1.1km

rower 1000m 4.37min

a solid workout but not an A+. I experimented with a narrower grip on downsets of incline and it felt a lot stronger so will try it from the beginning next week. By the time I got to dips I was pretty pumped and chest was gone, move them up in the workout next week and put incline db last. Managed to get my triceps cramping. Never had that before!

[tinytraps]

Back and rear delts @ Miada otahuhu

Pullups bwx6x4

Wide grip lpd 40x15 50x12 60x8 70x6 50x15 40x17

Pendlay rows (bar) 60x10 70x8 80x8 60x15

Kroc rows 30x10 40x10 52.5x20 60x10

Incline bench rows 20x10x3

Rear delt flyes 15x10x3

Made up for yesterdays effort. Lats and upper back were pumped and strength was good considering I had had all of 3 hours sleep and trained after work. Pendlays were tough but really felt them in the lats, much harder than yates rows. Kroc rows were the highlight, my grip endurance is getting back up there. Wouldnt mind doing a 30 repper in the next two weeks or so!

[ThreeWhiteLights]

Back and rear delts @ Miada otahuhu

GC

Pendlays were tough but really felt them in the lats, much harder than yates rows.

Amen to that

Wouldnt mind doing a 30 repper in the next two weeks or so!

Vid plz

[tinytraps]

threewhitelights is now mirin db row ability.

Deads/delts/bis - bit of everything as going on a mini vacation

Deads 20x10x2 60x10 80x10 100x6 120x3 145x11 PB(all time I think) 105x20 PB

Seated press 20x10x2 40x10 50x8 65x7 40x20 PB

Alt db curl 12.5x15 17.5x6x3 vol pb 12.5x7 8x16

Talked smack for another hour. Deads felt good today, had an aha moment on the top set. Thought I was going to stop at 7 but rocked right back onto my heels to keep the quads in it and got more. Will have to hammer that into me cos an extra 4 reps is a big difference! The high rep back offs are killer, mega low back and ass burn. Happy with delts too things just fired nicely. Off up north to hopefully get some fishing in over the weekend, first time cant wait!

[tinytraps]

Squats/quads 09/04

Squats 20x10 40x10 60x5 80x5 100x5 125x10 PB 135x1x3 100x13

Hack squat 20x10 40x8 60x7 20x20

Leg ext stackx10/9/7

Same reps more weight than last week feels good! Squats going back to how they were, and above. The low bar with flats is getting better as I become more mobile, hitting reps either just below parallel or on so on the money there. Changed the angle of the plate on the hack squat and used a much narrower stance put a lot more strain in the quads.

Bodyweight is just under 93 at the moment. By the end of the next 12 weeks I want to have that sitting just over 100kg. Getting the swole back :grin:

[tinytraps]

Chest and tris 10/04

Incline barbell 20x10x2 40x10 50x8 60x6 70x1 80x6 PB 60x13 back off PB 50x11 50x6 40x12

Incline dumbell 24x10x2 30x10 30x6 26x6 (accentuated negatives)

Assisted dips 50%bwx10x3

Rope pushdown 40x10 47x10 57x12 57x8 30x24

Oh db ext 8x14/10/8

Crosstrainer 10 minutes lvl 13 1.49km

Happy with strength on inclines today maybe had another 2 in me but a lot happier with it compared to last week. Blew up really nice on the down sets. Incline db killed me, did a 50%set with the top weight - go to failure rest 30-60s then try and get at least 50% of the reps as the last set - killer! Really accentuated the negatives on the last set and I was dead, couldnt even do a single dip so did some volume with the assisted version. Back tommorow going to smash some pbs!

[tinytraps]

Back 11/04

Chinups bwx8 bw+5x5 bw+10x3x3 bwx7

Pendlay rows 20x10 40x15 60x10 70x10 80x10 Pb 60x20

Kroc rows 30x10 40x10 52.5x26 PB 60x12 PB

Incline bench rows 20x15 30x10 35x8 20x20

Rear delt flyes 15x10x3

Solid session today. Going to alternate lat pulldowns with chinups, they are an awesome exercise and I want to keep them in the mix. Pendlays felt a lot more explosive today. Woke up with a low back niggle and thought it would affect things but it complied. Happy with the kroc rows, will go up in weight next week. Want to add in oldschool tbars somewhere a friendly rivalry I have with someone said he had done 8 plates before. Seems like a good challenge to work towards.

[Phedder]

Bodyweight is just under 93 at the moment. By the end of the next 12 weeks I want to have that sitting just over 100kg. Getting the swole back :grin:

7kg in 12 weeks, strong gains :nod: I'm planning to be just over 100kg by then as well, we'll have to do a pic-off

[tinytraps]

Bodyweight is just under 93 at the moment. By the end of the next 12 weeks I want to have that sitting just over 100kg. Getting the swole back :grin:

7kg in 12 weeks, strong gains :nod: I'm planning to be just over 100kg by then as well, we'll have to do a pic-off

Yea it is a bit of a stretch, but we will see where I end up. Inonpicoff :grin:

Delts

Seated barbell press 20x30 40x10 50x8 60x3 70x7 60x9 50x10 40x12

Seated db press 15x10 20x8 24x9 24x7 20x10

One arm side raise 5x20x2 10x15 16x10 20x8x2 10x10x2 5x33

Solid training today. Seated press felt a lot better, more weight same reps as last week so Im a happy chappy. One arm raises feel really good, can use more weight and feel less in the joints so thats a plus. Delts were still tight from tuesday but warmed up nicely. Deads tommorow amping for a big sesh!

[tinytraps]

Friday the 13th deathzone :twisted:

deathlifts 20x10 60x10 80x5 100x3 120x1 135x1 152.5x10 PB 120x10x5 PB(vol)

lying leg curls 50x15 65x10 80x6

bicep curl 12.5x15 20x4x3

Stoked with deads today! Happy that the weight has gone up and hit same reps, things are finally clicking. Keeping the quads involved the whole timeis helping with strength and also protecting my back. Wanted to do some volume afterwards with 120 and hit the 50 rep mark. Did it all double overhand too, building that grip and forearms of steel!

[tinytraps]

16/04 Quads / Squat deload

bw 94.9 in gym gear

Hack squat .5ppsx20 1ppsx20 1.5ppsx15 2ppsx10 2.5ppsx5 3ppsx5 3.5ppsx5 4ppsx10 2ppsx25

Leg press 100x20 150x20 200x20 240x20

Leg ext 54x50x2

ab pull downs 45x10x3

Trying out a new way of doing hacks like in this vid by doc squat

Felt this way more in the quads (but also got a wicked low back pump) need a bit more refining in the form but very happy with the strength of these and how they felt. The rest of the workout was focused on hitting some high rep stuff. The top set of lp was dam hard, I wanted 20 no matter what. Had made up a good sweat and quads were pumped by the end. Tommorow will be bench and chest first time flat benching in a while bring it!

[tinytraps]

Bench, chest and tris 17/04

Bench press 20x20 40x20 60x10 80x5 100x8 cg 90x6 80x8 60x12

Dips 33reps over 5 sets

Flat dumbell press 20x15 26x10 30x10 35x3 (lol) 26x12

French press 20x10 30x10 35x5 25x12

Straight bar pd 87x10 107x10 127(stack)x10 97x6 77x10

Good to be back into flat benching! Left a few reps in the tank which bodes well for the following weeks. the rest of the session felt mint, definetley an A+ session, strength on the accesories was up think it was the change up that did it. Bring on back tommorow!

[Big john]

Dem reps :shock:

nice work Yates

[tinytraps]

Dem reps :shock:

nice work Yates

Your welcome to join me whenever you want my maorthetics PIC

Back and bis 18/04 Miada otahuhu

WG lat pull down 30x15 40x15 50x15 60x10 70x10 PB 80x6 PB 60x10 50x12

Tbars 1px10 2px10 3px10 4px10 5px10 3px20

Db rows 42.5x10 60x14 PB (left arm grip was shit :/) 60x5

Seated row mg 30x20 50x10 60x10 70x8 50x20

Alt db curls 12.5x12 20x5x2 20x4

Barbell preacher curls 20+barx6/5/4

An 80%er today some new exercises in the mix. A lot stronger and more controlled on the lpd big squeeze in the lats and big stretch at the top. First time doing tbars in forever, felt really good, really its the lower lats hard. Im going to keep this as my main row for a while and see where I can get it. 6 plates for 10 seems like a good short term goal to take after. Happy with db rows, grip was an issue with left side. Next week I will look to go heavier in the 6-10 range and try it with straps to see if that makes a difference. Adding a bit more volume for bis, really like the barbell preacher curl I think of Larry Scott when I do them, can see why his guns were massive, hits the biceps hard!