Jackedsville

[Big john]

until I realised I was using the 20s at the gym that weigh 22 each

dem proteus plates..

[tinytraps]

Training last night

Week 7 Day 1

Squat

100x3

120x3

130x3

145x3x2

165x1 - ez

Bench

70x3

90x3

95x3

110x2

120x2

130x1 - opener

140x.5 - bit of a spot

Incline

40x5

60x5

80x3

100x1 - ez!

Good sesh. Wanted to play with some heavy-ish weights to help with confidence and working on a few technical things in squat. Made a big difference already can guarantee it will transfer over to a big squat SOON!

Training tonight

3pm swissball circuit

730pm

Bench

80x3

100x1

120x1

130x1

140x1 - no spot

Redemption for last night. No fear, no respect for the weight. did it while I was tidying up our weights room, no setup no hype just pure press. Cheers to big D for being there to spot in case!

[Big john]

bawse 8)

[tinytraps]

Week 7 D 2

Bench

70x3

90x3

95x3x2

110x2x3

110x4

Deads

100x3

120x3

145x3x2

155x2

165x2x3

165x4

assist to finish.

Last week almost at an end, bench felt good considering it was the third straight day of pressing. Pulls felt heavy and had the magma hand syndrome. Im feeling just right on deads and squats not sure how bench is going to turn out but Im gonna give it hell!

[OnlyHuman]

Good stuff TT!

Give it hell on comp day :nod:

[Laver]

until I realised I was using the 20s at the gym that weigh 22 each

dem proteus plates..

That Proteus plates are all spot on 20kg and other plates are all 2-3kg underweight...

LOL WUT

[Big john]

until I realised I was using the 20s at the gym that weigh 22 each

dem proteus plates..

That Proteus plates are all spot on 20kg and other plates are all 2-3kg underweight...

LOL WUT

[tinytraps]

apa novice 2/3/13

bw 101.00 jr u105 class

Squat 175x 185x1PB 200x

Bench Press 127.5x1 140x1(was suppose to be 137 but was misloaded)PB 142.5x1

Deads 210x1 227.5x1PB! 235x1PB!

total 562.5kg PB (30kgs in 8weeks)

A few things I want to touch on. Firstly big thanks to Emma my wifey/coach for all she has done the last 4 months! From programming to cooking meals and getting my head in the game she is the best!

Now on to the comp. Dissapointed with squats as I left another 10k on the platform by wanting to hit that 200 mark. Looking back at it a simple technique mistake made me miss. Will be doing a lot more heavy squatting to fix this by auckland champs.

Opener felt light but was a little loose. Got called 2 to 1 on depth. Flew up though so went up to 185 for a pb. No issues with depth and hit the perfect groove and smashed it. Looking back I should of gone 195 but the occasion got the better of me. Shot my hips up too fast and came forward losing the groove. Next time it will not beat me!

Bench press was good think I warmed up to early wasnt use to such a wait in between sets. 127.5 was an easy opener, went to 137.5 and it felt heavy as hell. Then I got told it was a misload and was actually 140! definetley killed that mental barrier for me. Went 142.5 as I didnt think I had much more and good to because 145 would of crushed me.

After a squats my confidence was low but back in the game after the successful benches. Opened up on 210 which was my old pb at the start of december and the heaviest I have ever opened. Flew up so made the jump to the big 500lb dead. Felt heavy but once watching the film it was a speed rep. Was going to leave it there but Emz got me to go one more so I went 235. This was the hardest lift I have ever done and by far the highlight of my lifting career. It was slow from floor to lockout but I stuck with it and it paid off!

I ended up 3rd in the 105s (2nd in the raw div) and 3rd lifter overall. Plenty of strong guys and girls lifting today champs are going to go off!

Was an awesome comp but there is plenty more to work on from now to april 13. i am looking at adding 5kg or so to each lift and smashing a 570 total.

[Big john]

good 1st outing for the year bro...Should be good base to build on, come auck champs :clap: :clap: :clap:

[OnlyHuman]

Great stuff TT :clap: well done!

Making gravity your biatch one comp at the time :clap:

[tinytraps]

Baby number 2 is here so time to get back into shape!

Started the last two mornings off with a 30 minute walk with little fulla number 1. Did some basic weight stuff on Monday and Thursday. Weight has dropped from 101 march 3 to 96ish at the moment. Will run for 4-6 weeks before unleashing an all out assault on perpetual bulk :twisted:

[tinytraps]

Week 1 Day 1

Back and Biceps

BW 96.5

Sled 3x20kg

Tyre hits 3x20

Chin ups

BW x 5

BW x 5

BW+1c x 3

BW+1c x 3

BW+2c x 2

BW+2c x 3 DS BW x3

BB rows

60x10

60x10

70x8

70x8

80x6

80x6

Cable row

stack x 10

stack x 10

stack x 10

stack x 20

Rack pulls ATK

100 x 8

140 x 8

180 x 8

Curls - rotating grip each set

20x10

20x10

20x10

20x10

20x10

20x10

Sled 2x40

Tyre Hits 2x20

Good way to get back into the bodybuilding type training. I have definetley lost a lot of upper back strength and the feel of the exercises is a bit off. May back off the weights next week and just focus on getting the technique right. Conditioning is off so will run the sled every session until thats fixed!

[tinytraps]

Legs

Squats

60x10

60x5

80x5

100x4

120x3

130x2

140x1

100x12

SSB Good mornings

60x5

60x5

60x5

60x5

60x5

Lying leg curls

stack x 15

stack x 9

stack x7

HASD

200x25m

150x25m

100x50m

Good leg train. Focusing on making squats as explosive as possible. Really starting to feel the effects of the low carbs. First carb night comes on sat! Next train will be chest delts n tris lets go!

[tinytraps]

Chest delts and tris

Bench 60x15x2 80x10 100x5 105x4 110x1 100x4 80x6 60x10

Incline db 20x10 25x8 30x6

Db fly 25lbx15/9/8

Btn press 30kgx50 over 5sets

Side raise 5lbx100!

Iron cross 4x25

Rope pd 5 sets to fail

Did some hammer at start and end. Awesome intensity today felt swole as superman. Slayed a shit load of carbs and now I'm feelin very full. Back and bis on sat!

Back and Bis

Deads 60x10 80x8 100x5 120x4 140x3 160x2 180x1 140x15

Tbar rows 1px20 2px15 3px12 4px12 4px6

LPD 85x50 reps over 4 sets

CSR 25lbx20x5 30s rest

DB preacher curl 25lbx15x2 25lbx12

wrist curls 50 reps

Awesome sesh! Deads were quick, was not expecting that. Rest of the workout went through at a quick pace and got a good pump on. Have the worst doms ever in chest delts and abs. Will do some cardio tommorow am and hit legs on tuesday.

[tinytraps]

Week 3 legs

Squat 60x10 80x5 100x4 120x3 130x2 140x1 add KW 160x3 180x2 100x20 60x20

Leg press 150x25x2

Leg curls stackx20/9/4ds+6

Db sldl 20x10x2

Awesome session tonight! Knees were a bit niggly so chucked some loose wraps on (4 revs) happy for a double want more next week! Happy to hit 20 on two plates will bump it up next time! May have a tp for a while gonna smash chest/delts tommorow!

[tinytraps]

Chest, delts and tris

Bench 60x10 60x5 80x4 100x3 110x2 120x1 80x17

Db bench 20x10 30x10 40x5 20x22

Bench death 60x10ds!50x10ds!40x10ds!30x10

then 30x10as!40x10as!50x10as!60x4

Overhead press 30x16/12/11/11

Side raise 25lbx12/8/8/6

Pushdown 45kgx 5sets

Abs 100 reps

Crossovers 100 reps

Awesome workout. 120 felt good in the hands waaaay better than 110 did last week. The rest of the workout was spent I go you go got a good sweat on and was pumped to buggery by the end.

[Big john]

El'Swoleleo :twisted:

[tinytraps]

Week 4 Getting Jacked and Tan

Squats 60x10 80x5 100x4 120x3 140x2 150x1 110x14

SSB squats (holding rack) 40x15 60x12 80x12x2

Leg press 100x20x2 30s rest - slow negs and constant tension = burn!

Leg curl stack+20kg x 11/8/5 pin 7x10 pin 6x10

Glute bridge 60x8x4

Calf raise 4x20 various foot placement

Awesome workout legs were cramping like crazy by the end! I am slowly getting used to the higher reps, I think onceI transition back to more strength based work I think there will be some good carryover. First time trying glute bridges keep the tempo slow and controlled and they killed the pchain. I think this movement is going to be a mainstay. Next workout will be chest bis and tris gonna smash it!

Post workout nutro includes 30g whey + glucose, half a bar of choclate, half a chicken with kumara salad and just about to smash back some rice and beef satay. Carb backloading is awesome!

[tinytraps]

Chest and guns

Bench 20x20 40x10 60x5 80x4 100x3 110x2 120x3 100x8 80x12 60x21 50x21 40x21

Incline 50x9/8/7 40x9/8/8

Flat db flyes 12x10x2 14x6x2

BB curls 2010 30x10 40x8 50x4 20x50

DB preacher curl 10x10 16x10 20x8 10x10

Tricep pushdown 5 sets

Bench slowly getting back up there, lots of reps today. Chest was prety rooted could barely do a pushup! Hit arms pretty hard want some big guns by the end of the year heading for 18s! DB preacher curls are a new favorite exercise I can keep the tension on and feel it right in the belly. Back load tonight consisted of 30g whey + 30g dextrose, half a bar of choclate, stirfry and noodles and about to smash back some bolognase. Next workout is back and delts think some deads may be in order!

[tinytraps]

Back

Pullups bwx3x5

Deads 100x5 120x4 140x3 160x2 180x1 200x1 180x5 140x15

Lpd 6 sets

Db row 30x10 40x10 50x6+3+2

Scr 2x25 ss bb shrugs 2x25

Solid session today not great but not bad considering limited food intake. Happy to hit 200 again and pleased with the backoffs. Will do a delt and conditioning session saturday hopefully before starting new split mon

[tinytraps]

Back

Pullups bwx3x5

Deads 100x5 120x4 140x3 160x2 180x1 200x1 180x5 140x15

Lpd 6 sets

Db row 30x10 40x10 50x6+3+2

Scr 2x25 ss bb shrugs 2x25

Solid session today not great but not bad considering limited food intake. Happy to hit 200 again and pleased with the backoffs. Will do a delt and conditioning session saturday hopefully before starting new split mon