basics

[steak]

x2 - eat/lift

[Big john]

This weeks teaser......DA WHOPPER

[startinfromscratch]

nice work brah! ^^^^^^^^^^^

sheiko 30 week 4 day 2

warmups

rotator exes

leg swings etc

bench - first rep paused.

bar

10x40

1x5x50

1x4x60

2x3x72.5 - - all sets from here w/g (middle finger on rings)

3x3x82.5 (extra set by mistake lol)

3x2x90

4x4x77.5

1x5x67.5

1x5x55

deads

1x4x100

1x4x120

2x3x140(b)

2x3x155

3x2x165

chest stretching

3x30 seconds

done.

deads felt fast today, i always feel better when i stop fighting the high hip position.

have slightly changed my mind on my approach to the cbc comp, but i will post that tonight along with a rundown of current eats 8)

[Big john]

have slightly changed my mind on my approach to the cbc comp, but i will post that tonight along with a rundown of current eats 8)

spill!

[startinfromscratch]

spill!

last 2 days eats:

m1 - 4 pieces of muesli toast, doubleshot p.p

m2 - 6 eggs, med potato, 750mls lowfat milk

m3 - 1.5cups raw oats, double p.p, half can apple

pretrain - cursed

intratrain - doubleshot p.p

m4 - 500ml calcitrim, double p.p

m5 - dinner (indian)

training plan

this week is the last week of #30. ive decided that running sheiko right up to comp will not allow me enough of a chance to attempt shirt and/or suitwork.

so. i have just run 2 prep cycles back to back, both hi-vol. for bench, ive run pavel followed by 30, both huge volume, much higher than 37.

for deads, ive run 37 followed by 30. again, 30 is more volume and higher %'s than 37.

so now im going to run 32, the 4 week peaking template, and after that going to run modded westside up till comp - WS will give me lots more practive in the gear. will also be doing some extra work outside programme during 32.. so that means skills next week, focus coming back to squatting and continued hi volume approach.... 8)

[Big john]

spill!

last 2 days eats:

m1 - 4 pieces of muesli toast, doubleshot p.p

m2 - 6 eggs, med potato, 750mls lowfat milk

m3 - 1.5cups raw oats, double p.p, half can apple

pretrain - cursed

intratrain - doubleshot p.p

m4 - 500ml calcitrim, double p.p

m5 - dinner (indian)

training plan

this week is the last week of #30. ive decided that running sheiko right up to comp will not allow me enough of a chance to attempt shirt and/or suitwork.

so. i have just run 2 prep cycles back to back, both hi-vol. for bench, ive run pavel followed by 30, both huge volume, much higher than 37.

for deads, ive run 37 followed by 30. again, 30 is more volume and higher %'s than 37.

so now im going to run 32, the 4 week peaking template, and after that going to run modded westside up till comp - WS will give me lots more practive in the gear. will also be doing some extra work outside programme during 32.. so that means skills next week, focus coming back to squatting and continued hi volume approach.... 8)

you know theres squats in the comp bro? :pfft: :pfft: :pfft: :pfft: :pfft:

good plan bro...its an equiped sport afterall, go for it..f*ck yeha!

[tinytraps]

Sooo your gonna shirt up brah? better make sure that things tiiiiight and got a scooped neck, triple stitched chestplate and quadruple ply arms if you wanna take on the whopper :pfft: :grin:

Sounds like a good plan, and seeing as you have laid out your battle plans it would be ungentleman like for me not to do the same 8)

[startinfromscratch]

Sooo your gonna shirt up brah? better make sure that things tiiiiight and got a scooped neck, triple stitched chestplate and quadruple ply arms if you wanna take on the whopper :pfft: :grin:

Sounds like a good plan, and seeing as you have laid out your battle plans it would be ungentleman like for me not to do the same 8)

lololol, nah il never catch your bench, even if i have the f6 and you raw!!

but want to have a play, last time i put on the f6 it was loose, i weighed 100 with a 95 bench. i now weigh 112 and bench should be arfound 110 tng, so game will have changed.

comp aside, im in it for the pb's brah! :nod:

[Big john]

Sooo your gonna shirt up brah? better make sure that things tiiiiight and got a scooped neck, triple stitched chestplate and quadruple ply arms if you wanna take on the whopper :pfft: :grin:

Sounds like a good plan, and seeing as you have laid out your battle plans it would be ungentleman like for me not to do the same 8)

lololol, nah il never catch your bench, even if i have the f6 and you raw!!

but want to have a play, last time i put on the f6 it was loose, i weighed 100 with a 95 bench. i now weigh 112 and bench should be arfound 110 tng, so game will have changed.

comp aside, im in it for the pb's brah! :nod:

PBs, afterparty, miring in that order for me :pfft: :pfft: :pfft: :pfft:

[startinfromscratch]

did a little extra sesh today. tech was rough as guts, but first time in a (now) tight shirt.

bench

bar

10x40

1x5x60

1x3x70

1x3x80

1x2x90

add f646

120x1 no touch,easy

130x1 no touch, fast

140x1 low touch, pressed.

150x miss - lotsa tech breakdown here.

those last 2 inches are a bitch lol. shirt seems to want to go touch low, but tech will go a long way to sort it. sending a vid to coach.. 8)

[startinfromscratch]

3 months.

[AgentOrange]

Wow you sure can't deny you've grown! Dat dem Dere celltech?

[steak]

sheiko delts 8)

[Big john]

3 months.

Fucking grown son! :clap: :clap:

COME AT ME.cheeeeeeeeeeeeeeeeeuuuuuuuuu

[bar-belle]

:shock: :shock: SPEECHLESS H!!!! 8)

[poos_n_wees]

3 months.

Wooooo... That demon head's getting swole :grin:

Looking massive SFS!

[startinfromscratch]

thanks all! 8) 8) 8) 8)

well after the shirt sesh i was pretty banged up - i went in and just did my bar minumum bench the next day, but i hade/have several fresh pains in the ass from pushing too far on the bench. forearms were feeling beat, on the 150 my wrist kinked at the bottom when the shirt touched low. thats come right now, but my tight back and delts is not getting any better despite the baseball and culvet pipe treatment. gonna get a sports massage this week, concentrated on traps and lats.

i also blew a heap of blood vessels in my eye area in the shirt, and have a bloodspot in ma eye. not quite up to tinytraps's black eyes from benching, but still a badge......

[tinytraps]

3 months.

Come at me bro! Tats look better on big arms (no homo)

Getting swole son! I want some of that westcoast water :pfft: Nice benching too brah, f6 wants to touch low, watch how much you tuck the elbows, also try your best to drop that bar as fast as you can. Thatll help get it past that spot where the bar wants to drift low.

[Monarchking]

good progress man

[bar-belle]

i also blew a heap of blood vessels in my eye area in the shirt, and have a bloodspot in ma eye

8) you're hardcore Wendigo :grin:

[steak]

i also blew a heap of blood vessels in my eye area in the shirt, and have a bloodspot in ma eye. not quite up to tinytraps's black eyes from benching, but still a badge......

his black eyes are his Uncle Fester look

badges of honour bro! wear with pride :twisted:

[startinfromscratch]

thanks team gorilla! 8)

easy train today - sheiko 32 week1 day 1, which means skills for bench and dead thursday.

bench - first reps paused

1x3x50

1x3x60

2x3x72.5

3x2x77.5

db rows

14x10

23x10

32x10

43x7 pb

anglebar pushdowns

up to stackx20

cable ab crunch

up to 5aside x stack.

[steak]

that badass squat cant be too far from coming into play?

[Big john]

that badass squat cant be too far from coming into play?

i was also thinking this

[startinfromscratch]

that badass squat cant be too far from coming into play?

i was also thinking this

well bros i cant grip the bar properly, only super-wide which i lose tighness in..

time to become dl specialist?

skills today, piece of piss, couldve repped both the 95%. recorded both lifts. didnt get a spot for the bench, and did it with a small pause lol. have lost respect for it finally.

barspeed was nice and fast on both, and dead form felt good.

warmups

leg swings, rotators etc

bench - first reps paused

bar

5x40

5x60

3x70

2x80

1x90

1x100 paused pb

dead

60

100x5

120x3

140x2(B)

160x1

185x1

p.s - 2 weeks into beard growth, COME AT ME BRO - (steak,VP,tinytraps,red machine, big john, traps, optimass)