Defection from the Mother Land

[startinfromscratch]

^^ niggawatts is unaware of pripelins charts.

Nice work, if you are approaching your volume based on prip's charts, you cant go too far wrong :nod:

coach be tinkering :pfft: :pfft: :pfft: :pfft:

[Big john]

^^ niggawatts is unaware of pripelins charts.

Nice work, if you are approaching your volume based on prip's charts, you cant go too far wrong :nod:

coach be tinkering :pfft: :pfft: :pfft: :pfft:

Niggawatts is but a simpled minded being 8) , i will aware self via the googletron

[bar-belle]

Nice new Title BB like it :clap: and back into full swing after picking up a few titles and Records, certainly no rest for the wicked. Will be keeping my usual semi silent eye on your progress.

OB

Thanks OB1..I have to admit I'm an addict...a PL one that is :grin:

please aware me on this Preilepin?

youve piked my interests

Oh young Jedi :roll: it's nothing new...but an ideology along similar lines of Mr Boris Sheiko :grin:....VOLUME :nod:

^^ niggawatts is unaware of pripelins charts.

Nice work, if you are approaching your volume based on prip's charts, you cant go too far wrong :nod:

coach be tinkering :pfft: :pfft: :pfft: :pfft:

Yup you got it SFS...volume based on the chart... with some assist work thrown in too for the lagging areas :shifty: .

Coach master tinkerer 8)

The plan is to do the first 6 weeks raw lifting only and then I'll bring in the gear 6 weeks out from comp

Niggawatts is but a simpled minded being 8) , i will aware self via the googletron

:pfft: :pfft: googletron :clap: There's an article about it on EliteFTS

[Big john]

^^ thanks BB ill add it to the PL archive of power :grin:

[tinytraps]

I believe that Prilepins chart has an optimum amount of reps to perform at a certain intensity? Like 3+ reps @ 90% etc etc

[steak]

I believe that Prilepins chart has an optimum amount of reps to perform at a certain intensity? Like 3+ reps @ 90% etc etc

correctimundo :grin:

allows for varying levels of strategically placed intensity and volume (waves/cycles etc)whilst maintaining optimum effect 8)

[bar-belle]

Week 2 Bench programme

Warm up and stretchy stuff

Bench:

RAW

1x10xbar

1x6x30

1x5x35

1x3x40

1x2x45

1x47.7

1x2x49 gain of 1kg on last week

3 BOARD

1x3x60

1x3x65 5kg gain on last week

REVERSE BAND

1x3x90

1x3x105

1x110 - 15kg gain on last week :shock:

CLOSE GRIP INCLINE BENCH

1x5x20

1x4x30

1x3x35

1x2x37...got pinned on the last rep :pfft: but a gain of 1kg on last week.

Good sesh tonight...despite it feeling like it was 40degrees in the shed :? pretty happy with how it all went.

protein shake and home

[Big john]

loveing the gains all around the board :nod: :clap: :clap: :clap:

[bar-belle]

loveing the gains all around the board :nod: :clap: :clap: :clap:

so am I

Day 3 week 1

Tonights training felt really easy...dare I say it...I know that as the weeks go on and it gets heavier it will be more of a challenge.

Deads: Sumo

1x5x60

1x3x70

1x3x70

1x3x75

1x3x75

1x3x80

1x3x80

1x3x85

1x3x85

1x3x85

1x3x85

LPD:

5x10x55kg

DB Rows:

5x8x20lb

Standing OHP:

5x8x20kg

Band cruches:

5x15

Done and dusted...then took the kids for dinner at the beach and a swim 8) It was like a mill pond and the Pohutakawas are in full bloom and just beautiful....oh I love the coast in the summer :nod:

[Phedder]

Done and dusted...then took the kids for dinner at the beach and a swim 8) It was like a mill pond and the Pohutakawas are in full bloom and just beautiful....oh I love the coast in the summer :nod:

Amen to that :nod: Some days I can't believe I get paid to spend some of my work days at Wenderholm :grin: The days I do believe it are when it rains

[bar-belle]

Back into it after a couple of days rest or should I say eating OMG..I'll be getting the beetus next :pfft: :pfft:

Week 2 Day 1

Squat:

warm up squats

1x5x30kg

1x5x40

1x3x47.5

1x3x52.5

1x3x52.5

1x3x57.5

1x3x57.5

1x3x60

1x3x60

Good mornings: 5x5x30kg

Romanian deadlift: 3x8x40kg

Standing calf raise: 5x15x40kg

HLR: 5x15

Fin

[bar-belle]

Today decided it was time to burn off some Christmas cals :pfft: did the MUTANT circuit x 3....was pretty good left me sweating and huffn 'n' puffn 8)

[bar-belle]

Oh my.... Mutant left me sore for a couple of days :shock: out of condition or what!

Week 3 Metal Militia...

Raw:

1x10xbar

1x5x30

1x3x40

1x2x45

1x3x49

1x3x50

1x2x51 All last 3 sets PR's...stoked with that

3 board:

1x2x60

1x3x62.5

1x65 mmm not as good as I had hoped...need more tuck and leg drive

Reverse band:

1x100

1x2x100...gassed...don't like failure...will improve next week :evil:

Close grip incline bench:

1x5x20kg

1x3x30

1x3x35

1x3x37.5 gain on wt and reps

coupla post workout lollies and p/powder, vaccy the gym and home

Deadlifts tomorrow 8)

[Big john]

Popping n Locking them PRs!!!....the militant is strong in you :clap: :clap: :clap: :clap:

[startinfromscratch]

[bar-belle]

Popping n Locking them PRs!!!....the militant is strong in you :clap: :clap: :clap: :clap:

This is the plan!

You trying to get your post count up SFS

[bar-belle]

After an awesome year of training I did my last session for 2011 yesterday...it just happened to be my favourite lift too 8)

Deadlift - Sumo

warm ups, foam roller etc

1x5x60

1x3x70

1x3x80

1x3x92.5

1x3x92.5

1x3x97.5

1x3x97.5

1x3x105

1x3x105

next week percentages up to 80-90% that's when the real work starts :nod:

LPD: 5x10x45kg

Band Rows: Green band

5x8

Standing OHP: 5x8x20kg

Cable abs - not nice :shifty:

2x15x 45kg

3x15x 35kg

Bye Bye 2011 :wave: - Hello 2012 \:D/

[drizzt]

Good way to close the year out BB, all the best for 2012 8)

[bar-belle]

Good way to close the year out BB, all the best for 2012 8)

Thanks mate...looks like your year has gotten off to an outstanding start already 8)

Training today....

приседания

warm up

dynamic stretches etc

1x5xbar

1x5x30kg

1x5x40

1x3x50

1x2x60

1x2x60

1x2x65

1x2x65

1x2x65

1x2x65

1x2x67.5

1x2x67.5 felt pretty good

Good mornings: 5x5x 35kg

Romanian deadlift: 3x8x40kg

Standing calf raise: 5x15x40kg

Attempted HLR for abs but they are so sore from the cable crunches the other day I could only do one set :? So did some oblique twisty stuff instead.

handful lollies/p/shake and home for a t-bone =P~

[Big john]

Attempted HLR for abs but they are so sore from the cable crunches the other day I could only do one set :? So did some oblique twisty stuff instead

:pfft: :pfft: Im not to bad today got over the worst of those yesterday!, certainly a good one to keep in the arsenal :nod:

[bar-belle]

Attempted HLR for abs but they are so sore from the cable crunches the other day I could only do one set :? So did some oblique twisty stuff instead

:pfft: :pfft: Im not to bad today got over the worst of those yesterday!, certainly a good one to keep in the arsenal :nod:

You couldn't have been doing them right I'm still sore :shock:

Training tonight...the shed was busy...everyone must be over having a holiday.

Week 4 bench

Raw:

1x10xbar

1x5x30

1x3x40

1x2x42.5

1x47.5

1x3x51kg gain of 1 rep on last week...grind of the day buttocks off the bench a bit on the last one but I'll take that and move on

4 board:

1x3x70kg

1x3x75

1x3x77.5

Close grip incline bench

1x5x20kg

1x3x30

1x3x35

1x3x38 snuck the weight up a smidge on last week

Reverse band - green

1x3x90kg

1x3x100 last week 1 was a grind but hundy felt good tonight :shrug:

1x105

halbert raise

DB flyes

Rotator triset

RBPD x 150

shake'n'oats and home for a piece of sirloin steak (no pun intended :shifty: )

[bar-belle]

Deads tonight....

warm ups etc

1x5x60kg

1x5x70

1x3x89

1x3x90

1x3x90

1x3x105

2x3x110

4x2x117.5

last few sets felt heavy tonight :shifty: :shrug: don't know why...good hydration, good nutrition...

LPD: 5x10x45kg

DB rows: 5x8x20lb

Standing OHP:

2x8x 20kg

3x8x21kg

Abs: reverse crunch

3x15

2 sets of plank: 40sec, 60sec

shake/oats and home from some chook :grin:

No training till Sunday...night in the big smoke with Steak and no kids \:D/ \:D/

[bar-belle]

sunday assist day:

roller

stretch

flat cg bench: 4x8x30kg

barbelle shrug: 5x6x40kg

seated db press (unsupported): 4x6x 20lb

face pulls: 3x10x25kgs

band crunches: 5x15

RBPD 120

sled drag

monday: skwat night

roller

warmup

squat:

1x5x30kg

1x5x40

1x3x50

1x2x60

1x2x65

1x67.5

1x67.5

1x72.5

1x76

1x77.5 not depth so must do that again.

1x77.5 - 2.5kg gain on raw squat...happy with that

good mornings: 5x5x30kg

romanian deads: 3x8x40kg

standing calf raise with front squat harness: 5x15x45kg

HLR: 5x15

oats/shake and home for meatballs (no pasta) :grin:

[Big john]

squat:

1x5x30kg

1x5x40

1x3x50

1x2x60

1x2x65

1x67.5

1x67.5

1x72.5

1x76

1x77.5 not depth so must do that again.

1x77.5 - 2.5kg gain on raw squat...happy with that

nice work on em squats :nod: 90% week for le squats was it?

[Phedder]

1x77.5 - 2.5kg gain on raw squat...happy with that

Didn't realise that was a PB :shock: Looked like you had plenty left in the tank, great stuff Rach :clap: