Traps wants to get strong!!!

[Traps]

Next week I am going to increase reps in everything and add a couple more assistance exercises in.

That was a nice easy entry week, intensity is about to pick up!!!

Ceeyu..... 8)

Aren't you doing 5-3-1? Ain't you supposed to increase the weight instead of the reps?

To be clear, reps in my warm up sets, not my working sets, my body has been tighter than usual so I dont think I am getting enough warm up reps in :nod:

[Traps]

Next week I am going to increase reps in everything and add a couple more assistance exercises in.

That was a nice easy entry week, intensity is about to pick up!!!

Ceeyu..... 8)

Aren't you doing 5-3-1? Ain't you supposed to increase the weight instead of the reps?

Last set is always, a max out

Have u taken 10% off your starting max? As u should find u can go 4 odd cycles with out missing reps

Red I did read the program wrong to start with, I was not pushing in the last set, I have since rectified it, Tinytraps made me aware of my mistake.

Yes taken 10% off my starting max.

[Traps]

Monday night shoulders.

Legs still a bit tight from Friday, not sure why they have been tighter this week more than any other. :shrug:

Shoulders.

Military Press.

Warm up.

Bar x 15

30 x 15

40 x 10

50 x 10

Working.

55 x 3

65 x 3

75 x 5

Assist

Dips.

Body Weight

5 x 10

Couldnt use any chains tonight, some guys were hogging them....... :banging:

One Arm Rows

20 x 12

30 x 12

45 x 12

Shrugs

60 x 15

100 x 15

140 x 15

Then tried reverse shrugs but my butt kept getting in the way. :oops:

Kind of a easy night, I am not sure how much I like doing a night without any of the main lifts. I feel I need to do more work on my bench so might get some thoughts on this.....anyone got any ideas on how I can throw in a bit more bench work so that it doesnt mess the program up too much?

[tinytraps]

Throw in a bit of closegrip on your shoulder press day, although in saying that your shoulder press is going to help with your bench :grin:

[Traps]

I still feel that I need an extra session on the bench.

Maybe doing 5 x 5 @ 80% might get the muscles more used to the weight and start them working harder? :think:

[Traps]

Bugger, missed out on a few entries, time to catch up.

Squats:

Warm Up

60 x 10

100 x 8

140 x 8

Working:

150 x 3

180 x 3

200 x 3

Lunges:

35kg DB x 60

Legs burnt like a mofo after that, pumped little pins I had, lol..... :nod:

Hanging Leg Raise

BW x 15

1 chain x 15

1 chain x 15

1 chain x 15

In all a good night, really enjoying squatting at the moment, I feel like I am going to make some progress on my max. Confidence is right up when dropping in so I am managing to get a bit of bounce out of the wraps. \:D/

[Optimass]

good stuff mate - back in the zone by the sounds

[Traps]

Right catch up night number 2

Bench........what can I say about this, it sucks big time. I have lost so much ground on my bench it is no longer a joke!!! :?

Bench:

Warm Up

Bar x 15

60 x 12

80 x 10

90 x 10

100 x 5

100 x 5

110 x 3

110 x 3

100 x 5 x 4

Pfft....shocker when these little numbers start feeing heavy. :banging:

I have some SERIOUS work to do in this department.

DB Bench

20 x 10

25 x 10

30 x 10

35 x 10

40 x 10

Bleh...... :-|

Flyes:

15 x 5 x 5

No longer my favorite night, how things have changed. :cry:

[Traps]

Hey Opti.

Yup, can honestly say I am back in the zone and loving it. Was down and out for a bit but with a bit of encouragement I feel good about lifting again.

Good to see you in the shed on the weekend, been a while.

Looking solid as!!! :nod:

[Traps]

Weekend Dead Lifts.

Well here we have my better lift. Feeling really good at the moment, no aches or pains after this session, not even the following 2 days. My form must be getting better me thinks. \:D/

Dead Lift:

Warm Up

60 x 10

100 x 10

140 x 10

180 x 3

Working:

185 x 3

212 x 3

240 x 3

Yup.....feeling the love here :dancing:

Lunges:

35 x 60

Again, hurt like a mofo and loved every minute of it!!!!

Hanging Leg Raises.

BW x 15

1 chain x 15 x 2

1 chain x 25 x 1

A good day in the hed, looking to get me a decent number for dead lift this test day.....watch this space. :shock:

[Big john]

when do you test?

[Traps]

Back on track.....

Monday night sessions.

Shoulders.

Military Press.

Warm Up

Bar x 15

40 x 10

50 x 10

Working

60 x 5

70 x 3

75 x 2

70 x 3

Nothing much to say, need heaps of work here, numbers are way down.

Dips.

BW x 10

1 chain x 10

2 chains x 10

3 chains x 10

4 chains x 10

Comfortable, nothing too demanding.

DB Rows - Single Arm

30 x 12

35 x 12

40 x 12

Nice and easy does it. Will up my numbers here on the next 4 weeker.

Shrugs:

Warm Up:

Bar x 15

60 x 15

100 x 15

140 x 15 x 2

Another bleh night, cant say I enjoy the nights with none of the main lifts. I know it is necessary but feel like I am losing out a=on a good night worth of training. A complete turnaround from how I felt about things at the stat of my training. :roll:

[Traps]

when do you test?

Next weekend Big John.

[Traps]

Night off, so more reading and watching videos.

As you can see I have mixed up my assist work over the last few week. Just running a few things that I feel need more attention. I think after this first wave my body will be up to par and I will be able to stick to the next 4 weeks as laid down in the program.

My shoulders have started to feel better and not getting tight and locking in place, a good sign. :pfft:

My legs are feeling, pity not looking, good. No pains or getting stiff after squat and lunge sessions anymore so thats encouraging. They are feeling a lot sturdier in my squats now, which finally feel good.

Will be putting in extra tri work in, got to get my bench up, will do it slowly and methodically so hopefully by the time next comp rolls around I will be up to speed with what is now, very very slack benching.

So, thats my little type while thinking session.

Ceeyu.

[steak]

I actually said to westhepotsmokinhippyunderpantstealingpedobear lastnight that you looked like your legs had grown a bit bro...he agreed 8)

[Traps]

I actually said to westhepotsmokinhippyunderpantstealingpedobear lastnight that you looked like your legs had grown a bit bro...he agreed 8)

Lol.....I think the name suits him, now to try and remember it. :smoke:

As for the legs, I hope they have grown a bit, one never knows when it comes to their own body. Even if they havent, I am super happy with how much sturdier they are feeling in the squat rack.

I did catch Wez trying to feel them last night, had to fend him off, he then turned to TinTin....poor guy, was going to try help him but decided to stay out of it.

[Traps]

Righty round 2. This time as the book says. Spent the first wave getting used to this type of training. This time will followed closer.

10% taken off my 1RPM's this time.

Monday Night:

Dead Lift:

Warm up

60 x 10

80 x 5

132 x 5

160 x 5

Working Set

172 x 5

180 x 5

205 x 5 tonight it felt heavy, not sure why, but got it all done

Assist:

Lunges

20kg x 12 x 3

That was it for tonight. Will be adding more assist work from next session.

[Traps]

Wednesday Night:

Feeling heaps better tonight, a lot more energy and looking forward to slowly adding more assist work.

Started tonight as I will every night from here on in, goes like this:

Close Grip Chin Ups

2 x 10

Wide Grip Chin Ups

2 x 10

Bench

Warm Up

60 x 10

70 x 5

Working Set

80 x 5

90 x 5

110 x 5

Still very unhappy with my bench, so much ground lost, so will be working hard to catch up. :-s

DB Bench

30 x 10

35 x 10

40 x 6 x 2

Floor Press

60 x 8

70 x 8

80 x 5

90 x 5

100 x 5

Just cant believe how much strength I have lost in my chest and arms, need more power!!!! :evil:

Looking forward to Squatting on Friday night in Tauranga...... \:D/

[Traps]

Missed a couple posts......will try catch them up soon.

Monday night did not go to gym, spent the night with Pocket Rocket trying to make her feel better about her unfortunate retirement from the North Island Comp on the weekend. :kiss:

Wednesday night we go....

Military Press

Warm Up

Bar x 10

40 x 10

50 x 8

Working

60 x 3 (did 5 by mistake)

65 x 3

70 x 3

Shoulders need lots of work, neglected them for too long.

Dips

BW x 10

1 chain x 10

2 chain x 10

3 chain x 10

4 chain x 10

DB Rows

30 x 12

35 x 12

35 x 12

For some reason this leaves me out of breath? :shrug:

Shrugs

60 x 12

100 x 12

140 x 12

Chin Ups

CG x 10

WG x 10

Not to much to get excited about, just went thru the motions. Going to have to start putting some effort into this workout, shoulders need to get back up to speed. :smackbottom:

[steak]

DB Rows

For some reason this leaves me out of breath? :shrug:

diaphram compressed is all. short stroke those breaths in :grin:

[Android]

Missed a couple posts......will try catch them up soon.

Monday night did not go to gym, spent the night with Pocket Rocket trying to make her feel better about her unfortunate retirement from the North Island Comp on the weekend. :kiss:

You make me sick, missing a training session :shock:

[Traps]

Lol....Android. I must agree. Missed the sessions for a good reason.

Had to go to NI Comp, but I did get a session in down there. Only 1 squat rack so I had to use this other contraption.....piece of shit. Went into a squat with 180 and the weights hit a post that sticks up out of it and ended up dumping it forwards over my head. Total fcuk up. :banging:

After that squatted again and something popped in my hip so that has been dodgy since then.

This week has been BAD for my training, Pocket Rocket has wanted company so I have been spending time at home and not gym, that all changes tomorrow, back to gym we both go. \:D/

How your training going?

[Traps]

DB Rows

For some reason this leaves me out of breath? :shrug:

diaphram compressed is all. short stroke those breaths in :grin:

Will have to try that steak. Always leaves me with a pain in my chest like I have trapped air somewhere. :shrug:

[Panzer]

Missed a couple posts......will try catch them up soon.

Monday night did not go to gym, spent the night with Pocket Rocket trying to make her feel better about her unfortunate retirement from the North Island Comp on the weekend. :kiss:

You make me sick, missing a training session :shock:

LOL.....nice!

[Traps]

Monday Session.

Well my training has taken a bit of a dive. Not because I am being lazy or changing routine. Just because I cant squat at the moment. I have managed to pull something in my groin area (NO not that, Pocket Rocket pulls that!!!) I cant keep tension when going down into the squat. Coming up is no problem but getting down I have no control. I get to a certain depth and something hurts like hell and I loose all tightness.

So, I tried benching the other night and have a similar problem. When pushing off my chest I get a pain around the groin area.

So.....I do shoulders and deads now. :roll:

Monday

Military Press

Bar x 10

40 x 8

50 x 5

60 x 5

70 x 3

60 x 3

Dips

Chains 1 x 10

2 x 10

3 x 10

4 x 10

5 x 8

Shrugs

60 x 12

100 x 12

120 x 12

120 x 12

DB Rows

30 x 12 per arm

35 x 12

40 x 12

Hanging chins

20 x Wide Grip

20 x Close Grip

Super exciting, but its all that I can do for now. Will try some more deads tomorrow and will do some stretching Friday as well as every night at home. It does seem to be getting a bit better but definitely no where near being 100%