Jackedsville

[tinytraps]

New Years week Skill Test

Bodyweight 100.1 pre mud lol

All lifts done belt only

Squat 160x1 170x1 180x1 pb

Bench 115x1 125x1 132.5x1 2.5kg of comp pb

Deadlift 190x1 205x1 220x1 10kg all time pb

Total: 532.5 22.5kg all time pb

Squats: Squats felt good today widened out my stance which made all squatting feel quite powerful. 160 was a good opener, speed and depth were sweet just goodmorninged it slightly but still fine. 170 was much the same except on the way up came forward outta the groove but recovered nicely. 180 was what i was aiming for and came up better than expected definitely had abit more in the tank. With more training 200 will fall in no time.

Bench: Bench was abit apprehensive at first, benching felt heavy last week so confidence was low but from the first set I knew Id be hitting big today. Set up was quite strong today found my groove again and all reps were paused cleanly and pressed with no issue. Really happy to hit 132.5 with more in the tank pepper your angus shankles lol

Deadlift: Was feeling pretty good going into deads made a slight technique change and it paid off greatly. All the warm ups were quick and 205 which was my max a month ago, flew up. I was unsure whether or not to go 215 or 220 as my best dead ever was 210 but I said f*ck it and loaded up 5 plates. Was surprised at how quick it came up and how light it felt in the hands there is definitely a big dead coming up in the near future.

Very happy with how today went surprised at the gains that have been made 2013 is going to be a big year! Next stop from here is Sheiko 37 for 8 weeks leading into March 2nd novice where I intend to go 200, 140, 230 come at me. Vid to come.

[Ninja]

That's a pretty impressive paused bench bro.

[startinfromscratch]

bloody secret squirrel training going on eh brother! looking damn strong bro, stronger than the whopper days yet lighter and leaner. good motivation for me to get my A into G!

i think sheiko will do you real well, its always been productive for you. looking foward to seeing the results of sheiko+pitbulls cooking! 8)

[red machine]

Just seen the vids, smashed it! Good set of gaiiin bro!

[steak]

Nice work bro 8)

[tinytraps]

That's a pretty impressive paused bench bro.

Cheers Ninja, could of done more. Will bank it then smash even more next comp!

bloody secret squirrel training going on eh brother! looking damn strong bro, stronger than the whopper days yet lighter and leaner. good motivation for me to get my A into G!

i think sheiko will do you real well, its always been productive for you. looking foward to seeing the results of sheiko+pitbulls cooking! 8)

Haha yea kept it a bit UG but its paid off real well. More confidence under the heavy weights will pay off.

Just seen the vids, smashed it! Good set of gaiiin bro!

Cheers bro! All kiiiiiiiinnnnnds of gainz

Nice work bro 8)

Cheers bro, glad to be up on the board :nod:

[Big john]

watched all the vids, good to see you back into it bro...well over due.

:clap: :clap: :clap:

[tinytraps]

Thanks broseff :grin:

Week 1 Day 1

Bench Press

60x3

72.5x3

80x2

92.5x3

100x3

100x3

Squat

60x3

80x2

90x3

110x3

127.5x5

127.5x5

127.5x5

Good Morning 3x5x40

Bench Press

72.5x3

87.5x3

92.5x6

92.5x6

Flat db flyes ss Band pressdown 5x10x15 // 5x50xorange band

RDL 5x8

Calf raise 5x15

Abs 5x15

Time 90mins

Still tight from saturdays effort. Squats were ok tight hips made getting depth a pain but all were snappy enough. Bench was fast although back was cramping from all the arching and squats. Will be adding in extra assist stuff at the end of each session to work on strengthening assistance muscles. Pretty happy to get all done in 90 minutes, kept rests short and powered through. Come at me rusky power!

[Phedder]

Those lifts are looking damn strong mate! Solid technique and a bit in the tank as well, leaps and bounds there :nod:

[tinytraps]

cheers phed!

Week 1 Day 2

Deadlift

60x3

80x3

110x3

132.5x3x2

155x2x2

165x3x2

Bench Press - all paused

60x3

72.5x3

87.5x3

92.5x4x3

Flyes ss Pushdowns ss Rear delt row 5x10//5x50//5x8

Rack deadlift

110x3

132.5x3x2

155x2x2

177.5x4x2

LPD 5x8

BB row 5x8

DB shrug 2x16

Walking Lunges 1x75

Abs 5x15

time :120 minutes.

Deadlift - felt good today didnt use a belt at all. Working this new technique I think will pay off when I test next. Also alternated which hand was over/under on mainsets which felt odd but I think that will be smart to stop any imbalances occuring.

Bench - Set up was much tighter today, getting feet further back and focusing on having "active" legs. I made sure to hold the pauses extra long on the last rep up to 4 secs. Very confident of going 140+ on test day

[Big john]

^^ yeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeah, getting you all kinds of gainz mang, all kinds

just remember man, eat for recovery. get you some buttermilk biscuts mang or some sicey cornbread

[tinytraps]

Week 1 Day 3

Bench press

67.5x3

80x3

92.5x3

100x3

107.5x2x2

112.5x2

107.5x2

100x3

90x3

70x3

Floor press 70x8x5

Flyes 20lbx10x5

Squat

70x3

90x3

110x3x2

127.5x3

135x3x3

GMs 5x5

BTN press 5x8

TPD 5x8

Abs 5x15

Week 1 done. HIghlights this week have been benching and deadlifting.

- Bench press has come along way, loving the volume. I have found my groove again and each set feels better than the last. I have know doubt of smashing 140+ come comp time.

- Deadlifts were good this week, I have finally found a technique that works for me. All sets were beltless and easy so its good to see that my core is getting up to see.

- Squats are in need of some slight tweaking. Have made some technique changes so it will take a few sessions for them to sink in. Have taken my stance in slightly and have my toes out a lot more to help keep the knees tracking right.

- Overall a good end to the first week, a little dommed up and a wee bit tight in the hips but all normal feelings. Weight has gone up 2kgs got the sheiko apetite again will keep eating lifting and let the body do what it wants. Roll on week 2!

[startinfromscratch]

So U doing 37 32 or 37 37 32? Either way gon be good. Also you doing pause first bench reps like the old days bro?

[tinytraps]

So U doing 37 32 or 37 37 32? Either way gon be good. Also you doing pause first bench reps like the old days bro?

37/32 bro. Nope all reps paused for a solid 2s. Dem paused gaaaaaaiiiiiinzzzz.

Completed sheiko 37 week 2 this week, felt pretty crap all week until day 3 where I managed to work up to a 140kg bench for a single! First time hitting that raw since 2011 and I was about 115kg then so Im stoked! 150 is right around the corner. Roll on week 3!

[tinytraps]

Completed Sheiko week 3 this week. Monday session got cut short as had some house viewings and felt crook, did day 2 on friday then day 3 yesterday.

Highlights this week have been bench, as it is most weeks looking forward to skills evaluation in 2 weeks time. Deadlifts also felt very strong, I am feeling good for a pb come comp time. Squats are still inconsistent I just cant seem to get ia groove going. I personally think my squat responds a lot better to more volume at higher intensities because Mondays triples at 145 felt sweet yet Saturdays triples at 135 felt shocking. Think I may make the change back to squatting in flats as I think the heels a throwing me off a bit. Roll on week 4!

[tinytraps]

Week 4 Day 1

Squat

90x3

110x3

130x3

145x2

155x2

165x2

Bench

70x3

80x3

95x3

110x3

120x3

120x3

Squat

90x3

100x3

130x2

145x2

145x4

Mean session. Squats felt good. Stance was a lot wider and I think that made things better. Back is still tender after each session I think in combination with the hard arching. More stretching in the hammys/hip flexors is needed. Got some heavy pulls tommorow Im looking forward to it!

[tinytraps]

Week 4 day 2

Bench

70x3

80x3

95x2

110x2x2

120x2x2

Deadlift

110x3

130x2

155x3

180x3

190x2x2

Bench (feet up)

70x2

85x2

100x3x2

finished up with some lpds, bb rows and shrugs. Deads felt slow today but ground them out. Dont think the pulls to knees have helped a lot I think next time I have them I will just do regular deads. Benching feeling good. Going to take 140 for a ride again come test day.

[tinytraps]

Week 4 Day 3

Squat

90x3

110x3

130x3

145x3x3

Bench

80x3

95x4x2

95x8

80x6x3 - feet up

Nice eaasy session. Squats are finally coming right. Bench felt comfortable. Testing week next week, numbers are suppose to be 170/125/210 but we will see where they end up

[tinytraps]

Week 5 day Skills test 95% bw 95% all lifts raw

Squat

60x3x2

80x3

100x2

120x2

140x1x2

150x1

165x1

172.5x1

182.5x1 PB

BEnch

60x3

80x3

95x1

110x1

125x1

135x1 PB

142.5xm

Deadlift

100x1

140x1

160x1

190x1

207.5x1

222.5x1 PB

Good confidence booster today. Went a little over the numbers but nothing was a grind except for the last bench dont know what happened there, as 135 flew up.

Squats felt heavy going into the hole but fast on the way up. Bench felt good except the bench I used was slippy as so couldnt set up perfect. Deads felt awesome could of pulled the 5hundy lb but will bank it. All in all things are looking good for the first comp of the year!

[Northland Powah]

Good stuff going on in here! Good numbers this early in the year.

[OnlyHuman]

Great stuff :clap:

Keep on smashing it!

[tinytraps]

Good stuff going on in here! Good numbers this early in the year.

Great stuff :clap:

Keep on smashing it!

cheers guys, gains are coming good at the moment gonna keep pushing and see how far the wave goes!

Week 5 day 3

Squat

100x3

117.5x3x2

127.5x3x2

135x3x2 - fast

Bench

70x3

90x6

100x6x3 -all paused, tough but strong

Quick session today, everything clicked. coming into the home stretch now not too long until I get to unleash on the platform!!

[tinytraps]

Week 6 Day 1

Squat

100x3

120x3x2

130x3

145x2x5

Bench

70x3

90x3

95x3

110x3x3

110x5

Squats

100x3

120x3x2

135x3x2

135x6

assist stuff to finish off. 2nd day of reduced calories sitting at 2800 atm with higher carbs on training days. Hopefully will lean out a little bit. Time will tell.

[tinytraps]

Week 6 Day 2

Deads to knees

120x3

132.5x3x2

145x2x2

155x1x3 - all beltless

Bench Press

60x3

70x3

90x3

95x3x2

110x3x2

115x2

120x2

130x1

140x1 - tng

Deadlift

120x3

145x3

155x3

180x3x4 - volume pb!

lpd 5x8 - will finish assist off today

Good session today, glad to hit 140 again had to work for it though. Bench was feeling slow so to make it better I added more weight haha. Second round of deads was tough, was suppose to be 5x3 but they were becoming too grindy so called a set short. Four trainings to go!

[tinytraps]

Week 6 Day 3

Bench

60x3

70x3

90x3

95x3x2

110x3x4

110x6

Squat

100x3 - actually 108

120x3 - actually 128

130x3 - actually 138

140x3x2 - actually 148

145x3x4 - actually 153

Bench press

70x3

85x3

95x8x2

close grip / BTN press / TPD 4x8

Bench feeling good after going heavy on thursday. Squats felt heavy from the get go, utilising the new technique felt way more powerful once I had sorted the groove on the top sets. Thought the squats were feeling slow due to hammy fatigue from deads until I realised I was using the 20s at the gym that weigh 22 each so glad to get all my sets in with above the rxd weight. In to the final week of training its the final push!