Build up to oceania's

[Northland Powah]

Bench

7sets x 5reps @ 100 (last two sets combined)

 

Squat

60 x 5

100 x 5

120 x 5

130 x 5

140 x 5

150 x 5

160 x 5

ccomments

squats were great! I was hoping for that 160! 

[Northland Powah]

Squat

140 x 5

150 x 5

160 x 5

170 x 1

175 x 1

 

bench

8 sets of 4 reps @ 105

 

comments

i had the week off, which has knocked back my progress. Also I've just started a 6 week weight loss challenge at work. I'll post up a pic each week.

 

[Leeroid]

Why are u going on a weight loss challenge? Aren't u only 75 or so?

[DCYPL]

Bro, I only just started squatting (Shoulders are finally felxible enough..injuries, gotta love em!)

and man, those are some nice squats! I can get 100x8-10. I put 120 on, not even once I think I need someone to coach me.

Good work man, definitely motivating for me.

[Northland Powah]

Why are u going on a weight loss challenge? Aren't u only 75 or so?

Yeah 75ish 240 bucks up for grabs, and a good time to lose a kilo or two. 

[Northland Powah]

Bro, I only just started squatting (Shoulders are finally felxible enough..injuries, gotta love em!)

and man, those are some nice squats! I can get 100x8-10. I put 120 on, not even once I think I need someone to coach me.

Good work man, definitely motivating for me.

Haha yeah people don't realise how much shoulder flexibility is needed for a decent low bar squat. I believe that volume is what increases the squat the most. Either add another day or add some more sets. My squat technique has improved so much from this.

 

[DCYPL]

Oh I will be adding volume. Eventually. I do deadlifts twice a week, leg day and back day. My hami's are coming along nicely.

Ill take your advice and do it maybe on fridays too (monday leg day), and add more sets.

 

Cheers

[Northland Powah]

Squat

140 x 1

160 x 1

170 x 1, 1

172.5 x 1

160 x 2

140 x 2, 2 paused

140 x 1 high bar

 

bench

6 x 6 @ 95

 

comments 

average workout. 

[Northland Powah]

Bench

7 set x 5 reps @ 105 (last two in one)

 

comments

ive decided to add smolov to my squat routine to keep me on track. High bar to max with no belt, then start smolov reps. Add in coan dead lift once a week + accessory. Still benching often

[Northland Powah]

Just went to squat, it might be a little too much to highbar and smolov together, especially when adding in the other workouts. 

 

Squat high bar

100 x 5

120 x 3

130 x 1

140 x 1

145 x 1

 

squat low bar

4 sets x 9 reps @ 125

 

[Northland Powah]

Bench

8 sets 4 reps @ 110

 

comments

thats all for the weekend. Just spent today hunting down fire wood. 

[Northland Powah]

Squat (box)

140 x 3

160 x 2

180 x 1

190 x 1

 

bench

10 sets x 3 reps @ 115

 

Comments

box squats were to parallel at best. Bench was hard. 6 week weight loss is going ok, I'm down 1kg this week

 

[DCYPL]

No joke bro those squats are crazy. I can do 120 now! I keep checking back here and see yours and think...."Dam...I may have to add another leg day or something"

Keep it up man...or dont, so I can catch up

[Northland Powah]

Haha, your doing good bro keep it up! You'll get your chance to  catch up as well. I'm taking some time off squatting for a bit. Work  and life are getting a bit much so I'm going to ease off the throttle for a bit. I'm still benching tho.

 

bench

97.5 x 13, 8 , 8 10

2 sets of pull-ups and all done

 

 

[Northland Powah]

Bench

107.5 x 9, 9, 9, 8

pullups x 20

[Northland Powah]

Bench

8 sets x 4 reps @ 115

 

squat

Up to 160 a2g.

 

 

[Northland Powah]

Squat

160 x 1 pause

170 x 1

 

bench

10 sets x 3 reps @ 117.5

 

comments

dem weights are getting heavy. That's cycle two of smolov done. I'm plugging in 135 to the next cycle. Oh and my weight loss challenge is a fail. I'm up 2kg now lol

[Northland Powah]

I retested my bench press conservativley last night

 

Bench

100 x 5

110 x 1

130 x 1

140 x 1 (TnG)

 

Sumo Deadlift

160 x 5

 

A few other rowing movements

 

Bench Press

12, 11, 8, 4, 1 @ 95kg little to no rest between sets

 

A few other row movements

 

Comments

Not a bad workout. Ive finnished with my cruzing period. Time to hit the weights hard as I have two weeks of work!

[Northland Powah]

Squat

100 x 5

120 x 5

140 x 5

160 x 5

 

bench

7 sets x 5 reps @ 100

 

workout split into two sessions. I've downloaded a calorie tracking app to keep me on track as I find it hard remembering what I've eaten and how many calories it was. I've got that sorted mostly now so I'm keen to see how I go with it!

[Phedder]

Squats and bench looking really strong lately mate! Will the raw nats be your next comp?

[DCYPL]

O.O

You are one strong lad Good on you man. You don't happen to have been bitten by a radioactive spider have you? Or lived next to a nuclear reactor? Or maybe fell into a toxic manhole?

 

[Northland Powah]

Squats and bench looking really strong lately mate! Will the raw nats be your next comp?

Hey bro, yeah raw nats in Chch in September hopefully. I'm expecting a baby any day now so I have no idea how much time I will have for training soon. I will be working on dead lifts again soon, coan dead lifts once a week and smolov 4 x a week hopefully. That would be ideal.

 

 

O.O

You are one strong lad Good on you man. You don't happen to have been bitten by a radioactive spider have you? Or lived next to a nuclear reactor? Or maybe fell into a toxic manhole?

 

Haha no spiders just years of hard work mate.

 

bench today

110 x 6,6,6,4,5,5

 

Heading to the gym during the day and trying out some crossfit   In the evening tomorrow 

[Pseudonym]

I'm expecting a baby any day now so I have no idea how much time I will have for training soon.

Do the responsible thing. Take it to the gym with you.

If you get one of those front-mounted baby carriers, you'll still be able to squat with a barbell on your back.

[Northland Powah]

Haha love it Pseu

 

Squats

140 x 3

160 pause x 1

180 x 0

100 x 3

140 x 3

160 x 3

 

sumo deadlift

100 x 5

140 x 5

165 x 5

 

WOD

kettle bell push press 24kg

10 metre run

squat jump

10 metre run

first round 1 rep +1 for each round after. 12 min AMRAP. I managed 12 rounds.

 

 

Comments

strength is down a little at the moment. I just weighed myself and I'm 73.5 kg in clothes.

 

[Northland Powah]

Squat

140 x 3

160 x 2

170 x 1

 

bench

6 sets x 3 reps @ 110

4 sets x 3 reps @ 115

 

comments

Dang, I forgot to add the 2.5s so I short changed myself for 6 sets on bench. No worries though,