Preparing for Z day

[tinytraps]

Cheers Mr Steak 8)

ME bench press

POR bench

barx10

40x5

50x5

60x3

70x3

80x3

90x3

100x3

105x3xm(2)

Decline bench

60x5

70x5

80x5

90x5

95x5

80x8x2

Seated cable row

160x10x2

180x10

200x10x2

Huggy row

60x10x2

80x10

rear delt flye

24x12x3

Decent work on bench but needs work slow build up to nats the first 2 inches off my chest are a real grind but lock out is a piece of cake.

[Big john]

Loving that volume bro!! churr.....i guess an exploding eye is better than a stink eye aye? :pfft: :grin:

[tinytraps]

Loving that volume bro!! churr.....i guess an exploding eye is better than a stink eye aye? :pfft: :grin:

Chur bro getting ready for a suprise twist I have in store for the last 8 week build up :grin:

DE+RE SQ/DL

Squat

bwx5x3

60x3x2

70x3

80x1x3

90x1x3

100x1x3

Sumo+conv dead

60x1x4

80x1x4

100x1x4

Focus on form and speed today. Worked real hard on controlling my squat and not losing my arch and it seemed all good. Technique good, knees 100% time to get some russian volume under my belt leading into aucklands :twisted:

EDIT: cheat meal

4 bacon cheese burgers

4 chicken burgers

Just about to tag 400g of rump along to that 8)

[steak]

Big eats :grin:

[tinytraps]

Big eats :grin:

Ever bite stands between me and my goals 8)

DE bench

barx10x2

40x5

50x3

60x3x6

Strict OH press

barx10

40x5

50x5

60x5

Short workout real low energy lately labouring is starting to drain me out. After doing some research and some thinking bout whats going to benefit me most going to start an 8week sheiko cycle into the auckland champs. first 4 weeks raw peak cycle equipped.

[steak]

you'll love it bro :grin:

[tinytraps]

Sheiko 37 week 1, day 1

Bench press POR

1x3x55

1x3x60

1x3x70

2x3x75

Squat

1x3x70

1x3x85

3x5x100

CG bench press

1x3x55

1x2x65

4x3x70

Pec deck flye

3x10x40

Straight bar PD

3x10x7

Decline straight leg situps

3x5xbw

Bench felt good, squats tough but spot on. Used a belt on the last set suprising how much support I get out of my belt. Need to focus on staying tight in the hole got plenty of sets and reps to work that out.

[Big john]

sheiko claims another :twisted: onya bro

[steak]

Comrade! :grin:

[tinytraps]

Comrade! :grin:

sheiko claims another :twisted: onya bro

Cheers boys :nod:

Sheiko 37 week 1, day 2

Deadlift (conv)

1x3x90

2x3x110

2x2x125

2x3x135

Bench press POR

1x3x55

1x3x65

3x4x70

Rack dl

1x3x90

2x2x110

2x3x125

2x4x145

high bar narrow box squats

3x5x60

Pecflies

3x10x42

Standing abs

3x5stack(about 100kg)

Rope pd

3x10x30

Good day today deadlifts felt bang on real fast nice and crisp. Left knee has started to niggle think bursitis is flaring up. May look into using knee sleeves.

[Big john]

nice start to the way of sheiko bro....keep it up

[tinytraps]

Sheiko 37 week 1, day 3

Bench press POR

1x3x50

1x3x60

1x3x70

1x2x75

2x2x80

1x1x85

1x2x80

1x3x75

1x3x65

1x3x55

Pec deck

1x10x42

2x10x48

Pushdowns

3x10xpin7

Squat

1x3x70

2x3x85

1x2x100

3x3x105

good morning

3x5x60

Standing abs

3x5xpin13

Weekly overview

Squats: Starting to find my groove on squats, focusing on controlling the decent without being superslow also need to hold air harder not using a belt is working my core hard but also gotta stay that much more focused.

Bench: All first reps have been paused, good speed focusing on keeping heels flat and timing leg drive weights are feeling light.

Deadlift: spot on with weight selection no belt as well hard on the core but nothing major to report on ust keep attacking it.

Cheat meal-BK binge 1 double whopper, 1 bk chicken, 2double cheeseburgers =P~

[startinfromscratch]

its scientifically proven that BK is 1234% more anabolic then test

[tinytraps]

Sheiko 37 week 1, assistance

Seated BB press (narrow)

2x20xbar

1x5x40

1x5x50

1x5x60

Side laterals

2x10x7.5

Seated row

1x10x67

2x10x77

WG lat pulls

1x15x75

2x12x90

Nice and fast good pump going on.

[Big john]

meke work load bro!....loving the cheat meal haha :pfft:

[seascott]

Try using using Creatine Ethyl Ester, no loading phase needed. Preworkout = Creatine Ethyl Ester, Bccas, Beta Analyn taken with Whey Isolate

Postworkout=omit the beta analyn and mix the whey with powerade/gatorade

So its 13 weeks to the APA champs time to get some serious training underway.

Hey TT good comp to aim for and 13 weeks is a good cycle time.

Im going to use a westside/linear periodisation hybrid, with some bodybuilding thrown in.

Will be following your log and your WSB/Linear/Hybrid programme, training is looking pretty solid keep it up.

[tinytraps]

meke work load bro!....loving the cheat meal haha :pfft:

Cheers bro cheatmeal may become dietary staple :pfft:

Sheiko 37 week 2, day 1

Squat

1x2x70

1x2x85

1x3x100

4x2x110

Bench press POR

1x2x50

1x3x60

1x3x70

3x2x80

Pushdowns

3x10xpin7

Pec deck

3x10x48

Squat

1x2x75

1x3x90*(accidently did an extra rep :doh: )

3x3x105**(finished my sets then as i was unloading the bar realised there was a 2.5 on one side and a 5 on the other :doh: :doh: )

GM

3x5x60

Standing abs

1x5xpin13

2x5xstack

Good start to the week loved the squats starting to find my groove on them still no belt used, 2nd lot were hard, fatigue was setting in and I was getting hungry so was a bit wonky but still good. Bench nice and fast loving the volume.

[steak]

Nice work bro and he likes the volume 8)

[tinytraps]

Nice work bro and he likes the volume 8)

Well the bench volume anyway :grin:

AM Sheiko 37 week 2, day 2

Deadlift to knees

1x3x90

1x3x110

3x4x125

Bench press

1x3x55

1x3x65

3x3x70

pec flies

2x10

Tricep pd

3x10(pyramid no rest)

Deadlift

1x3x90

1x3x110

1x3x125

4x3x135

Hi bar box squats

5x5x60

45* back raise

3x10xbw

PM accesory

snatch

3x1x40

3x1x50

3x1x60

oh press

5x5x40

legpress

worked up to 350x5 450x1(to settle a bet)

did some boxing conditioning with a mate, got smacked in the head a few times. Thats what i get for putting him through 20rep squats

:grin:

Hard session today 2nd round of deads was tough. BW at 110.8 w/shoes :shock: building my insulation for winter. May make it a goal to see my abs...or at least my toes bt christmas :pfft: :pfft:

[Big john]

BW at 110.8 w/shoes :shock: building my insulation for winter. May make it a goal to see my abs...or at least my toes bt christmas :pfft: :pfft:

8) thats where the steak burgers come in bro

[ohjoshua]

training looks good tiny,

how come you started with #37?

how did you put on 10kg in a month and a half???

good stuff!

[Old Bull]

Hard session today 2nd round of deads was tough. BW at 110.8 w/shoes :shock: building my insulation for winter. May make it a goal to see my abs...or at least my toes bt christmas :pfft: :pfft:

Hows Boris going TT,

Good goals see the toes by Christmas like it :clap:

[tinytraps]

training looks good tiny,

how come you started with #37?

quote]

37 is more of a balanced programme where as 29 is more of a dl specialisation block, and 30 31 ad some of the other rated programmes have got way too much volume for me. Im doing one of the reduced volume 37s written up by dave bates.

how did you put on 10kg in a month and a half???

good stuff!

Bk, kfc and cheeseburgers =P~ In all seriousness sheiko is making me hungry all the time so I just eat eat eat and the scale goes up up up

Hard session today 2nd round of deads was tough. BW at 110.8 w/shoes :shock: building my insulation for winter. May make it a goal to see my abs...or at least my toes bt christmas :pfft: :pfft:

Hows Boris going TT,

Good goals see the toes by Christmas like it :clap:

Hey OB

very good Im a bit beat up but looking forward to next week 8) starting to get the sheiko flu so I know that its working its majic.

[steak]

hang in there bro! End of week 3 is hard but its all worth it when you get to week 5 and see how well you've done. Keep the calories up for recovery and growth..Boris takes care of the rest. Catch ya later today anyway 8)

[tinytraps]

Good friday at COAST BARBELL

Sheiko 37 week 2, day 3

Squat

1x3x70

1x3x85

1x3x100

3x3x105

Bench

1x3x50

1x3x60

1x2x70

1x3x75

1x2x80

1x1x85

1x2x80

1x3x75

1x3x70

1x3x60

1x3x55

Close grip bench

3x10x40

Squat

1x3x70

1x3x85

1x3x105

BB rows

3x5x60

Nice finish to the week squats felt good looking forward to hell week. Steak and ms barbelle have done a great job at setting up an awesome club definetley gonna make the trip up more often. Good to see my mate sam, big john and sfs pulling some good deads, sam hitting 190 for 2xbw Big john pulling 5plates and sfs hitting some strong wendler triples kapai guys bloody hard work even you steak crazy workload bro 8) :clap: :clap: :clap: :clap: