basics

[tinytraps]

good work brah 8) the bear is a man killer. If you want to make it worse, add an over head squat after each press :twisted: the fats going to melt off with these then your going to be startinfromrakich

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startinfromrakich

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rest day, shoulder mob.

dislocations

baseball therapy on delts :oops:

x 10 aside

'teacups' x10 aside (see above vid)

broomstick BTN press 3x20

[Big john]

rest day, shoulder mob.

dislocations

baseball therapy on delts :oops:

x 10 aside

'teacups' x10 aside (see above vid)

broomstick BTN press 3x20

nice work broseffstartingfromrakich!

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yesterday avo

foam rolling back, glutes and mostly soft tissue around knees.

todays 4am training

warmups

dislocations, rotator exes, light db press

db clean+press - first time trying these

18x5aside,23x5,28x5,28x5

10 reps aside, through twice. weight used - babygrade lol

facepulls - 4 sets 12-15 reps alternated with:

cable crunches 4 sets 10-12 . no rest between sets

cable oblique crunches 4x10-12 alternated with:

leg crunch thingies 4x10

then 3 sets hammer grip shoulder press,12 reps. for the paaaarrmmmmp

great sesh this morning. done in an hour, really enjoying pushing more work into my gym time, using new more challenging movements. the db clean and presses were hard, but alot of fun - and i can see how much less coordinated my right side is, so these will benefit me lots.

that complex is fucking brutal if you do it properly. i used weights of 10k or less for it all, and it left my delts pumped beyond pumped after 2 rounds. I think my shoulders are already starting to free up a little, just due to the better ROM on facepulls, and all the jointclicking they produced (lol)

diet today:

wake up at1pm. 1 can tuna, potato salad

3.30 chicken breast, more potato

6.00 5 eggs poached on grain bread

930 doubleshot whey, beef roll

1130 doubleshot whey, 2 fibre bars

200am doubleshot whey

400am pretrain - 500ml Vcan (for beetus)

now - 1 serve BCAAS

BED

[drizzt]

Damn The Bear sounds good, may have to add it into my 5 x 5 prog, good work!

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feeling blah today, but did a wee sesh. had 1st play with bands. tweaked shoulder when i lost a db back over my head setting up on swiss press, so will voltaren it..

bench

bar

40x10

60x5

80x3

add choked bands

140x5 too light

160x4

180x3

200x0

180x3

swiss press

3 sets 10-12

machine flyes 3x10

alternated with cable crunches 3x 12-15

seated row 3x10

alt. with face pulls 3x10-15

sweaty.

[Big john]

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^ lolz

still training brah, had my first crack at using chains today. hit up mitre10 first, saw their large guage chain was $40 a metre. so thought id shop around, as i wasted at least 5 metres of main chain. luckily spoke to a mate who suggested the local smelters/casters. glad i did, got 6 metres of 10ml chain for $78 buk!

so bought 4 small caribena style clips, and 2 lengths of small chain, and headed to gym. Took awhile to setup, wasnt perfect but close. wanting about 20kg of chain weight, think it musta been close. from memory, summin like:

bench - widegrip

bar

40x10

40xlots (chain adjusting etc)

60+ch.x5

70+ch.x5

80+ch.x5

90+ch.x3

100+ch.x1

closegrip bench

3 sets 10, 70kg+chains

db rows 5 sets 10reps

alt. with

db tricep ext 4 sets 12reps

ran outa time at this point. Got alot of stuff on the go atm, so training when i can.

may post up a topic on chain setup, as i couldnt find any guides online. 8)

[Big john]

[startinfromscratch]

haha!! nice.

just havent been doing anything of interest brah. yesterday did rawdawg deads up to a single at 180, and rawdawg frontsquats up to 110 which is i think beltless pb. following the R.A.F approach. (random as f*ck)

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todays training, just for john.

warmups

rotators, dislocations, standing halbert raises etc

bench

up to 100x5 5th spotted with tips

swiss db press

3 sets up to 43's for a triple pb

light fronts (loosening up)

3x10

b/o rear delt cable raises

3x10

standing lat/pdwn rear delt rows

4x10

etcetcetcetc

[Big john]

todays training, just for john.

lolz churr bro. still pumping the niggawattz!

how is the nutro and BB complexes going?

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todays training, just for john.

lolz churr bro. still pumping the niggawattz!

how is the nutro and BB complexes going?

nutro, usual lol. complexes still playing around with, but getting better with making sure the exes dont aggrevate my shoulders/knees etc.

today:

rack pulls

140x10,5 sets

alternated with

db incline shrugs 5 sets 10-12 reps

machine back extensions 5 sets, 10 reps

alternated with

rear delt flys 5x10-12

c/g pulldowns

5sets10 reps

seated bar row (cable)

5 sets 10-12 reps

bis and forearms a bit blown, they will need to readjust to increased volume. fast paced sesh, rest down to 20-30 sec in places. now off to smash some roast chicken and spuds 8)

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todays session. 3hours work, just the initial outline. comeatmecortisol.jpeg

[drizzt]

:shock: Awesome!

[Big john]

:shock: Awesome!

+1

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felt like crap today, only 1 meal in, tired, gym overrun with phaggotts etc.

just did

3 sets fronts

4 sets sldl

leg ext 5 sets

back ext 4 sets

short and sharp, left drenched.. :oops:

[Big john]

[bar-belle]

todays session. 3hours work, just the initial outline. comeatmecortisol.jpeg

3 hours work....that is like a Sheiko marathon :shock:

[startinfromscratch]

^sheiko is more productive lol :pfft: :pfft:

feeling pretty ave today, but forced myself to go in and do something. felt much better once i started. just hit bench up to 3rm and assist, and helped barnsey out with his shirted bench training. Guys a monster :nod:

[startinfromscratch]

warmups

burgener complex, dislocations, leg swings

snatches

40xlots, 50x1x10,60x1x2

cleans

40xlots, 50xlots

front squats

up to singles at 100, atg and paused reps etc

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typed out a huge detailed post but fuckhead computer lost it all, cbf typing it out again. cliffnote version:

-totally changing squat form

- need to be slower/more controlled

- biggest issue is excessive knee travel

- squatting ATG and loose < parralel and tight

also finally acheived an actual lowbar setup, but only by using a wider and thumbless grip. felt good and stable, back is tender from bar placement, so i know that means its lower than it has been! have a few brief clips from tonight, just warmed up and did tons on singles and doubles with 100, just working on bar position, keeping tight and working towards my goal of not having knees shooting foward. Very happy, first time ive ever reviewed video of myself squatting and thought my form was actually good lol. under tonights clip, i put my old clip from the september cbc lift. see the totally different style...

i will await coaches scrutiny

old style:

[steak]

Squat form is looking good now bro :clap:

also enjoyed watching your lifts again :nod:

[startinfromscratch]

Squat form is looking good now bro :clap:

also enjoyed watching your lifts again :nod:

its literally a different lift eh bro.

good news - within a month my work should be moving to a new site, which means i wont be on on nightshift anymore, or at least be on a rotation. bonus.

gym today was squats, i am going to squat everytime i go, even if its light techwork or working up to singles. lowbar still feels foreign, but happy just to be keeping good form. lowback was feeling it a little, ongoing mission to loosen up hammies. also needa keep stretching out pecs, so i dont have to move squatgrip out any more than it already is.

today.

squats, 3sets 8-10

2 sets of BB complexes, 30 reps each

cable crunches 6 sets 8-10 reps

outs time, thats it. 8)

looking foward to a flying visit back up to AK in about a month, will catch up with the NZPO board