Preparing for Z day

[startinfromscratch]

[Big john]

Nice training bro...combo of SM and PL :nod: ......watch out Big marius and dave tate new player on the block :grin:

[tinytraps]

sounds interesting mate :nod: good to mix it up a bit too and build a 'functional strength'

No point looking strong without being strong :grin:

Nice training bro...combo of SM and PL :nod: ......watch out Big marius and dave tate new player on the block :grin:

Your forgetting ronnie c :pfft: :pfft: :pfft:

[tinytraps]

http://www.elitefts.com/documents/fat_strong.htm

Some elite fts gold

Part bodybuilder-Part powerlifter-Part strongman

[tinytraps]

Twas the night before...

Stetches

standing hamstring 3x30s

glutes 3x30s

groin 3x30s

hip flexor 3x30s

low back 3x30s

Finito. Been eating like crazy last 2 days just polished off 700g lasagne 300g chilli and half chook. Tested all gear, knee wrist wraps belt ammonia( :twisted: ) got my kit sorted now its just a matter of waiting. Just like last time Im getting amped up already its always a good sign. Ive replayed all my lifts in my head over and over now its time to live them out. Time to SFW :twisted: :twisted: :twisted:

[tinytraps]

Auckland novice 3-lift 07/03/10

Squat

Equipment: belt kw

1st: 150 www

2nd: 165 www 5kg pb

3rd: 175 rrr

opener: solid first squat head judge sead depth was slight high nut got it anyway

2nd attempt:Solid hit depth fast coming up 5kg pb

3rd attempt: Descended too fast, ripped shorts at the bottom threw me off will get it next time definetley.

Bench press

Equipment ww

1st: 100 rwr

2nd: 105 www

3rd: miss

opener: Easy weight but got called on heels.

2nd: changed technique less arch bit of a grinder but got it. Skipped the third.

Conventional Deadlift

Equipment: belt

1st: 170 www

2nd: 185 www 5kg PB

3rd: 190 rrr

opener: good opener felt strong.

2nd: slow off the ground didnt think it was going to come up but round backed it and got it up.

3rd: Wouldnt even budge off the ground, need to work on getting hips lower.

Good first comp of the year bit dissapointed with where I am atm, but its given me a good platform to build off and shown me what I need to do to improve. Going to move into a more traditional westside template with some extra suprises thrown in here and there. Good to see some good lifting danomyte lifted strong plenty more in the tank. Some of genetics boys were competing some strong lifts going on better watch out at the aucklands. Onwards and upwards from here on out 8)

[startinfromscratch]

awesome stuff mate! pb's, and by the looks of your attempts you were organised and had a good approach.

next goals?

[steak]

Great stuff mate :clap: Good first outing of the year and you've go tobe happy with the PBs :nod: :clap:

[tinytraps]

Cheers guys 8)

My best raw squat( no wraps) was 160kg but that was messy bad technique uncontrolled, the 165 felt easy and is definetley not an accurate estimation of where my strength is at the mo.

New goals for auckland champs

180 squat

115 bench

195 conv dead.

Going to focus solely on powerlifting and putting the sm stuff on the backburner till ive hit my goals.

[tinytraps]

Vid of my 2nd deadlift

[Big john]

awsome clip bro....looking strong and that 180 looked easy :nod:

[tinytraps]

awsome clip bro....looking strong and that 180 looked easy :nod:

cheers bro was way harder than it looked :pfft:

ME sq deload

Box squat 12"

bwx5x2

barx5x2

50x5

60x5

70x5

80x5

WS good morning

60x10x2

Leg extension

75x20x2

Standing crunch

10x10

12x10

14x10

Decline straight leg situp

bwx10x2

Quick workout to get some blood flowing lowerbody starts back on thurs with DE sq/dl.

[Big john]

good leg workout bro :wink:

[tinytraps]

good leg workout bro :wink:

Chuck V=the man!!

[tinytraps]

deload RE bench/upper

Bench press

barx10

40x10

50x10

60x10

3sec pause bench

60x5x2

Decline Bench

60x10x2

80x10

BB mp

20x8

40x8x2

Wide grip lat pull

75x20

95x15

Tricep pushdown

26x10x2

BB curl

20x10x2

Worked hard on setup focused on kepping heels flat as poss. My range of motion is slightly longer but its better to bench less to get the 3ws then bench high and get the 3rs

[tinytraps]

DE SQ/DL

12" box squat

barx3

40x3

60x3

80x2x10

Sumo pull

60x1

80x1

90x1x3

100x1x5

120x1

Conv pull

90x1x5

Kb swing/45 hyper extension

20x6x2//bwx15x2

BB snatch

40x3

50x3

60x3

Good workout today trained at lesmills cbd brought my workout forward to show my mates a few things. Deadlifts felt fast specially sumo reckon im good for 210 at aucks. Mucked around with some snatches and happy with what I got first time doing them really.

[Big john]

meke work on the box squats

[tinytraps]

meke work on the box squats

Chur bro even better with 20 sec rest between sets :twisted:

Got my student budget diet planned out

Meal 1: 5 eggs+2 slices wholemeal toast+water+oj

Meal 2: 1 cup rice can of tuna/chicken

Meal 3: 500g mince+cup of pasta

Meal 4: steak+potaetoe/pasta/rice

Meal 5: 1l full fat milk+half can creamed rice.

I know its not clean but theres are decent amount of cals and its pretty cheap 100bux for a whole weeks worth of food.

[tinytraps]

The Laws of Rhodestown

We will not be drinking Kool-Aid. Rather, Liquid D-Bol in Gatorade, EVERY DAY!

I feel it's time to elevate my godlike status to that of cult leader. My followers are growing in numbers. This is a message for those who choose to listen, and a warning for those that do not. I am the one to bring this message - a message of hope.

Here are some of the basic requirements of membership in the RHODESTOWN cult:

1. You MUST be at least 275 pounds, regardless of height.

2. Amendment to requirement No. 1: if you’re not 275, you must REALLY want to be and you MUST be trying REALLY hard to get there.

3. You must be happy when someone refers to you as "fat."

4. Progress reports (stretch marks, to the non-cult member) are absolutely necessary.

5. Sweating ALL the time, regardless of temperature, is required and graded.

6. You must have trouble wiping your ass and are willing to deal with it if you cannot finish the job properly.

7. You DON'T have to take off your shirt to look jacked. If there’s any question - you're out.

8. Visible abs are severely frowned upon.

9. Amendment to requirement No. 8: the top two abs can be out, but no more!

10. You must believe and put into practice that McDonald's is the perfect pre-workout food.

11. You count PR’s and 45 pound plates, ONLY!

12. You must be willing to have a "fat-off" - like a flex-off - to see who has more body fat.

13. You can ONLY measure your neck, and your belly at your belly button and hips. No one cares how big you can get your biceps.

14. Addition to No. 13 - your neck must be bigger than your head. The nickname, "Stack of Dimes" is not cool.

15. You must use 45 pound and 25 pound plates only.

"Dimes, nickels and chips are for chicks." -Dave Tate

16. If you ask, "How much do the chains weigh?" or "How much tension does that band give?" you will be beaten. Badly.

17. Under Armour or any form-fitting shirts are banned.

18. If you’re wearing a sleeveless shirt and hear, "You have a string hanging from your shirt," put on a shirt with sleeves. The next part of that question is, "Oh, sorry. Those are your arms."

19. No one follows Prilipin's chart or calculates percentages. SMASH F@CKING WEIGHTS!

20. If you miss a weight in training, you’ll hear, "Two more reps!" as the bar is being pulled off you.

21. You must not put anything in your mouth that doesn't have calories in it.

22. Amendment to No. 21: your girlfriend/boyfriend is okay.

23. You WILL be sodomized by all members of the cult upon acceptance. We’ll be wearing condoms and using Capsacin as lube. We do not provide mouthpieces, so bring your own.

24. If you’re gay, that's totally cool. But, you must divulge this information so that when we’re insulting each other and saying, "You're so gay, dude," we can make sure to say, "You're so hetero, dude," to you. If we’re insulting, we want to make sure everyone's feelings are hurt.

25. If you have veins that are visible, other than in your penis, the Council of Fatties will have to determine if you still can be considered for acceptance.

26. While training for a contest, you can ONLY gain weight. We in RHODESTOWN do not – under any circumstances - cut weight.

27. There’s no cutting and bulking season. It's a perpetual bulk. And we don't call it a bulk. It’ll be referred to as "getting jacked" or "getting fat."

28. Amendment to No. 27: if health concerns arise, they must be brought to the attention of the Council of Fatties. If the Council cannot come to a decision, the final call will be made by Jabba the Hutt. His decision is final!

29. If you can see your cheekbones, collarbones or jawbone, you need to start eating McDonald's for every meal until the problem is solved

30. It’s looked upon with great reverence if your cholesterol is higher than your bodyweight.

31. You must retain water at all times.

32. It’s preferred that your blood pressure is high by medical standards. You must not care. No one needs to live forever. We’re here to SFW!

33. No food is to be left on your plate. If you throw up in your mouth, swallow it back down and continue eating. You’ll excel here in RHODESTOWN.

34. Amendments to No. 30 and No. 32: you may take the appropriate medications to control the problems. However, no change in diet is allowed! No weight loss will be allowed, unless deemed acceptable by Jabba himself.

35. You must find trannys hot.

36. No more than three days per week or twelve days per month of cardio.

37. Amendment to No. 36: sex doesn't count as cardio, but you MUST be on the bottom. If you change positions, please videotape it so we can learn how it's done. Then, go to the refrigerator and start eating. There is no reason to not be on the bottom! If you can or want to change positions, you're not big enough.

38. Absolutely NO Red Sox or Patriots fans. You people are so retahded and I can't stand the accent or ignorance. Get in youah cah and get the F%$* out!

39. We in RHODESTOWN are Dallas Cowboys fans. We do not recognize other sports.

40. Sleep Apnea is preferred. However, we do recommend that you get a CPAP.

41. If you’re hungry, EAT. If you’re not hungry, EAT. It's that simple.

42. Flip-flops are to be worn year-round regardless of climate. If you can or want to put on and tie shoes, you must refer back to No. 41 and No. 1.

43. Fat, bloated and strong is the ONLY way to go thru life.

44. Glenn Ross, Vasily Alexyev, Zadrunas Savikas, William "The Refrigerator" Perry, Nate "The Kitchen" Newton, Johnny Perry, OD Wilson, and Fat Bastard from Austin Powers are to be referred to as "beautiful.” Others that fit the mold are to be referred to in a like manner.

45. You must put butter on everything you eat. Crisco is better.

46. There are no medical or dental benefits, but you’ll receive a free haircut

If you have concerns or questions, you're probably not going to be accepted. Don’t try to deceive us here in RHODESTOWN. We’ll know if there are non-believers in our midst. You will be punished!

Your leader,

Matt Rhodes

[tinytraps]

DE/RE bench press

Bench press

barx5

40x3x3

60x3x9(wide/med/close)

CG bench press

70x5

80x5

90x5

CG Incline

barx10

40x10

50x8

60x8

CSR

135x10x2

165x10x2

135x15

BB shrug

60x15x2

80x15x2

Nice workout, benches felt fast adjusting to new form quite nicely. Got some nice cramps in the hammies good sign that setups good.

[Gym rat]

Nice lift bro

[steak]

The Laws of Rhodestown

:clap:

[tinytraps]

Bench Assistance

Seated BB press

20x10x2

40x10x2

50x10x2

60x10PB

V bar press downs

pin9x10x2

pin11x10x2

pin13x7

Dizenzo row

100x10x2

120x10x2

100x20

[tinytraps]

ME SQ/DL

Box squat (to bench about 1-2"above parallel)

60x5x2

80x3

100x3

belt on

120x1

140x1

160x1

170x3PB

180x3PB

190x1@9PB :twisted:

Sumo deadlifts

60x3x2

80x3

100x1

120x1

140x1

160x1

Happy with squats today big PB even tho its above parallel its a good milestone for me. Bar speed was good after 190 my tp commented "bro your eye looks like its bowt to explode" Not going to deadlift on ME days anymore will sub goodmornings instead.

[steak]

Exploding eye 8) Thats comes with explosive speed. think nothing of it and carry on with the good work