basics

[startinfromscratch]

so might have to have some fun and give it a fang on friday :grin:

ohh 8) I'm predicting your gonna love your suit :nod:........

but remember to read the label inside first

looks like im gonna be shipping it back for a 48! legs and ass are simply too swole my thigh measure is within 1/2 inch of damos :shock:

feeling flat today, headache too which got worse when i was lifting, so just did the prescribed minimum with a touch of assist. will do some simple 6 this avo. 8)

week 1 day 4

bench - first reps paused

45x5

55x4

72.5x2x5

db fly

20 stretches

pendlay rows

4 sets 10 reps

seated cable row

4 sets 10 reps

head throbbing, stopped there.

tommorow is box squats and delt assist 8)

[steak]

my thigh measure is within 1/2 inch of damos :shock:

well at 5'10 so it should be

Id ring you talk about it but the background noise is horrific...slurp, gurgle, giggle, slap, giggle, snigger, fart, cough, jeez mate... :grin:

[startinfromscratch]

^LOL - keeping it real bro! :grin:

today felt good. started my cell-tech (creatine) and test booster. expect to put some water weight on with the celltech, but thats cool.

also tried something out of the book of tonka, doing my facepulls and standing ab work first. seems to warm u up lately.

week2 day1

face pulls

3x20

standing ab cable crunches

3x20

bench

barx10

1x5x45

1x4x55

2x3x65

2x2x75

3x1x82.5

1x3x50

1x3x55

1x3x65

5x2x75

pressdowns (rehab)

3x20

chest stretching to finish. just under an hour done 8)

eats to come later 8)

[Big john]

eats to come later 8)

[startinfromscratch]

eats to come later 8)

eats were weird today, woke up late so brekkie was just a double shake in water....

m1 - double shake, vitamins

m2 - 1.5 cups brown rice,180g tuna, 2x pizza buns, grapefruit juice

m3 - 1.5 cups brown rice,180g mince, satay sauce

m4 - pretrain= doubleshot protein

m5 - postworkout=500ml calcitrim, protein shot

m6 - dinner - fish pie w.potoato :nod:

keeping it real 8)

[Viking Power]

Keep keeping it real mate :clap: :clap:

VP

[steak]

how much rest is meant to be taken while doing shiko? ie between sets?

75 mins :grin:

[startinfromscratch]

week2 day2

deads to knees

1x4x100

1x4x120

3x4x135

incline db

10x10

14.5x10

18x10

23x10

28x10

32x8

deads

1x3x100

1x3x120

1x3x135

4x3x145

hammy curlz

5x10

8)

[Big john]

how much rest is meant to be taken while doing shiko? ie between sets?

75 mins :grin:

:pfft: :pfft:

deads to knees

1x4x100

1x4x120

3x4x135

incline db

10x10

14.5x10

18x10

23x10

28x10

32x8

deads

1x3x100

1x3x120

1x3x135

4x3x145

you sticking to sumo for this cycle broseff?

[startinfromscratch]

how much rest is meant to be taken while doing shiko? ie between sets?

75 mins :grin:

:pfft: :pfft:

deads to knees

1x4x100

1x4x120

3x4x135

incline db

10x10

14.5x10

18x10

23x10

28x10

32x8

deads

1x3x100

1x3x120

1x3x135

4x3x145

you sticking to sumo for this cycle broseff?

will fax you 8)

[startinfromscratch]

week 2 day 3

quick sesh, done in 40 mins. feeling a little toasted, hoping my creatine and test booster kick in soon.

bench

1x5x50

1x4x60

2x3x70

4x2x77.5

weighted chest stretches

3 stretches

hammer grip bar curls

reps 20,20,20,10

pressdowns

3x20

facepulls

3x15

shoulders not too happy, will hit the dislocations and shoulder stretches tonight and tommorow night.

[Big john]

nice work Broseff...get that active recovery going for em delts of yours

[steak]

200 broomstick presses

100 broomstick front raises

100mg diclofenac

500g rump steak

1000ml full cream milk

10 fish oil caps

shes on top tonight

[startinfromscratch]

nice work Broseff...get that active recovery going for em delts of yours

i got no choice broseff, pavel bench cares not for my health

200 broomstick presses

100 broomstick front raises

my sticks out on the lawn. will dry it

100mg diclofenac

nurofen and voltaren homie

500g rump steak

huge tray of beef n rice chinese

1000ml full cream milk

500ml calcitrim+protein shot

10 fish oil caps

tuna ED brah

shes on top tonight

too late, already did the work this avo

[steak]

Which telly tubby do you resemble in the suit...and dont say Po cos Ive already claimed that

[Big john]

Which telly tubby do you resemble in the suit...and dont say Po cos Ive already claimed that

[startinfromscratch]

Which telly tubby do you resemble in the suit...and dont say Po cos Ive already claimed that

its true, i looked like the 5th one, chubchub :pfft: :pfft:

[startinfromscratch]

week 2 day 4

was sorta dreading today, the 7 triples looked hard yesterday as i was feeling pretty damn fried. but had an afternoon kip last night, and good sleep and food etc. so ended up having a mint sesh. think the creatine and test booster must be helping 8)

bench - first reps paused

1x5x45

1x4x55

2x3x65

7x3x75

pendlays

40x10

50x10

60x5

70x5

80x5

90x3 - form starting to suffer

70x5

70x5

70x5

db chest stretches

3x30 seconds

standing cable rows (on lat pulldown)

5 sets 10 reps

standing cable abs

6 sets, last 2 sets stackx10 aside 8)

looking foward to tommorow, gonna have a fuckaround with the squat suit i swapped vikingpower for. i will have to let out the VP roar before every set, to access some of the residual power in the suit :pfft: :pfft:

[Big john]

Krakenzilla!...lots of pendlays up in there bo!

looking foward to tommorow, gonna have a fuckaround with the squat suit i swapped vikingpower for. i will have to let out the VP roar before every set, to access some of the residual power in the suit :pfft: :pfft:

[steak]

i will have to let out the VP roar before every set

Im not sure he can do that any more...you know sub 100 and all :pfft:

[startinfromscratch]

last night - did 100 brommstick presses, 50 dislocations and thoracic foam rolling.

week 2 day 5

warmups

rotators,bench

bench - first reps paused

1x5x50

1x5x60

5x4x70

incline db - all reps paused

14.5x10

18x5

23x5

28x5

squats

up to 100

add 46 cent

100,120k - beddding in

140x1 straps up - LOL **

140x1 straps down **

160x1 straps down **

180x1 straps down, loose wrap **

180x1 straps up, no wrap. **

** = VID

really fun - good to feel some decent weight on my back, never had more than 150 on there lol. i think straps up squatting is a long way off. straps down was a bit easier, but as you can see, even 180 is nowhere near depth. think i might be good for 200 straps down, but wont attempt that without some spotters. cut assist back today to leave time for squats. my thoughts:

* getting foot placement right is more important with more weight.

* wrapping yourself while in a suit is a bitch

* setup with straps up will take alot of practice

* need stronger pos chain,to fight suit back with straps up.

[Mike Zero]

You need to push your knees out and open up your hips to get closer to depth. Your knees are coming forward as soon as the suit locks up, not a good habit to get into else you will never get depth and you won't store as much energy in the material as you could. Something that will probably help (even though I can't tell where you're standing now) is putting your stance out wider.

Box squats are also pretty handy when working with a new suit. Start off with a high box and a fairly light weight & suit straps down. Say 18" and 120kg would be good for you. Keep practicing doubles and triples until you can sit on the box with that weight. Then drop the box 2" and up the weight 20kgs. Rinse and repeat.

Once you can make depth without straps it's a pretty elementary jump to making depth with straps up IMO. Of course it depends on the suit and where it's tightest hips/straps. If the hips are extremely tight I think it's easier to make depth with the straps up, locks you in place a bit more and doesn't add much more tension, relatively.

[startinfromscratch]

You need to push your knees out and open up your hips to get closer to depth. Your knees are coming forward as soon as the suit locks up, not a good habit to get into else you will never get depth and you won't store as much energy in the material as you could. Something that will probably help (even though I can't tell where you're standing now) is putting your stance out wider.

Box squats are also pretty handy when working with a new suit. Start off with a high box and a fairly light weight & suit straps down. Say 18" and 120kg would be good for you. Keep practicing doubles and triples until you can sit on the box with that weight. Then drop the box 2" and up the weight 20kgs. Rinse and repeat.

Once you can make depth without straps it's a pretty elementary jump to making depth with straps up IMO. Of course it depends on the suit and where it's tightest hips/straps. If the hips are extremely tight I think it's easier to make depth with the straps up, locks you in place a bit more and doesn't add much more tension, relatively.

thanks for this bro, it really helps me know how to go about this. this was my first ever sesh in any suit, so early days. i will def be working the stance out more, and will hit the box squats too.

thanks again! :nod:

[startinfromscratch]

week 3 day 1

bench felt snappy today. gutted to not get the 100 pendlay, but wasnt far off the chest. missed pressdowns to finish due to retard doing crossovers.

bench - first reps paused

1x5x45

1x4x55

2x3x65

5x3x75

1x5x50

1x5x55

5x5x65

chest stretches - weighted fly

3x30sec

pendlay rows

40x5

60x5

80x3

100x0,0 couldnt quite hit chest.

[Big john]

Long pauses :nod:

and snapping of the chest with good drive, nice work broseff