Preparing for Z day

[tinytraps]

good lifting TT

Keep up the good work!

Cheers bro!

2pm AUT carpark

Stone lift to barrel

3x1x80

1x1x110

Tire flip

1x3xtyre

(tried it a hole heap of time before this got it up but couldnt flip it)

Went to gillies

1x1xbig tyre

6 PM mangere community gym

CG bench

1x3x60

1x3x80

3x3x85

flies

3x10x17.5

Pushdowns

3x20x24

7.15PM GILLIES AVE

sheiko 8 week reduced volume, week 2, day 2

Deadlifts to knees

1x4x95

1x4x115

3x4x135

Benchpress POR

1x3x60

1x3x80

3x3x85

Deadlifts

1x3x95

1xx115

4x3x145

Oly squats

5x5x70

roman chair situps

3x10xbw

Big lots of training today. Doubled up on my bench cos Im a dummy as if benching 3 times a week wasnt enough. Finally had my first sesh tommorow as member at gillies and I absolutely loved it. Set up my dls and squats facing the wall with all the photos of my role models and really kept me focused. Back there tomorow for my last sheiko day tis week then rest up for NSSM, goals are 5reps on the log, 4 stones, complete the farmers and truckpull and get 3 flips on the tyre. Sam beasted the tyre 13 clustered reps with the gillies tyre. This thing weighs about 320kg. Got a new nickname today too, whopper

[Big john]

Big train there whopper! gluck with the NSSM bro:) unfortunatly i wont be there competing nxt to u bro but wish u all the best!

[steak]

geez Whopper...you drive around all day training or what!?

see you saturday brah. I'll be the one sitting in the gutter eating and shooting some vid :grin:

[Viking Power]

Hey Brother,

good luck this weekend mate, by the way how did your new nickname come around were you eating Burger King somewhere?

VP

[tinytraps]

Big train there whopper! gluck with the NSSM bro:) unfortunatly i wont be there competing nxt to u bro but wish u all the best!

Alguds bro well be on the platform SFW many times in the future brah!

geez Whopper...you drive around all day training or what!?

see you saturday brah. I'll be the one sitting in the gutter eating and shooting some vid :grin:

Something like that bro :grin: Was only going to give it a light nudge but I cant do anything half ass :evil:

Hey Brother,

good luck this weekend mate, by the way how did your new nickname come around were you eating Burger King somewhere?

VP

Cheers bro. Yea bk after training one day. Decided to have a double whopper....or 3 :pfft: :pfft:

[tinytraps]

GILLIES AVE Sheiko 8 week reduced volume, week 2, day 3

Squat

1x3x80

1x3x105(misload)

3x3x115

1 board bench press

1x2x65

1x3x80

1x2x90

1x3x100

1x2x105

1x1x110

1x2x105

1x3x100

1x3x90

1x3x80

1x3x70

Flies

Squat

1x3x85

1x2x100

1x3x115

GM

3x5x60

Hard doing back to backs. Slowed down my squats almost at full grip width shoulders are real tight. Need to work on keeping upperback tight. Bench slow again but I take it from benching twice yesterday. Rest up til north shore sm then start t,th,sat training.

[steak]

Hard doing back to backs

Im hearing ya! Im going to swap over to reduced volume next cycle ...these 2 high volume back to backs are tougher than they look

[tinytraps]

Been a rough weekend for me. Came down with a stomach bug have only just started to come right today. In total I lost 4.5kgs over the weekend :cry: but hopefully this will come back quick. Plan to get a light workout in on wed or thu and see where I go from there.

[tinytraps]

Felt pretty good today so did a random back workout. Want to about a month of conditioning(high reps short rest) before resetting my sheiko template.

Back

Neutral CG pulldown-8sets

DB rows-5sets

cable rows-7sets

wg pulldowns-4sets

csr-4sets

kept the reps between 6 and 20 with rest limted to 90secs or less. Really focused on keeping my scaps pulled back hard which is a big problem for me when benching. Definetley not 100% felt nauseas and had a sick headache the whole way through and got some lat cramps which are always nice:cool

[Big john]

hope yr on the mend comrade, hope to see u thrashin that tin soon enough!

[tinytraps]

Conditioning

powerbag navy seals challenge 20kg bag

1-2-3-4-5-6-7-8-9-10 of pushups+powerclean+shoulderpress+frontsquat

I got up to round 5, This absolutely killed me a friend of mine completed it, bloody fitness freak.

Turkish getups

various reps with 12,16,20,24kg kettlebells and a 20kg bb

these were tough on the core and real hard to co ordinate.

Want to do more of this type of conditioning I think It has real benefit

[Big john]

sounds like it was brutal bro! good stuff

[tinytraps]

sounds like it was brutal bro! good stuff

Theres a reason those navy seals are tough sobs :nod:

Squats+Quads

HB back squat(with heeled shoe)

60x5x2

80x5

100x3

120x1(ripped shorts)

120x3

add loose belt

130x3

140x6

no belt

100x10:wtfbanner:

Leg press

250x15

350x10x2

400x8

drop set

300x20

Leg ext triple drop set

135x15/125x6/105x6

135x5/125x5/105x5:veryold:

Liked the hibar squats, used a dress shoe with abot a 1" heel. Felt quite comfortable experimented with a wider stance in my warmup and hit depth alot easier and managed to stay up right. May look into this further. Cardio is a major factor in squats and would like to do in the next month 160x5, and 100x20

[Old Bull]

Conditioning

powerbag navy seals challenge 20kg bag

1-2-3-4-5-6-7-8-9-10 of pushups+powerclean+shoulderpress+frontsquat

I got up to round 5, This absolutely killed me a friend of mine completed it, bloody fitness freak.

Turkish getups

various reps with 12,16,20,24kg kettlebells and a 20kg bb

these were tough on the core and real hard to co ordinate.

Want to do more of this type of conditioning I think It has real benefit

Nice session TT :clap: :clap: :clap:

[steak]

Glad you feeling better bud :nod: good week back 8)

[tinytraps]

Cheers comrades 8)

Weekly summary

The Good

-Being back in the gym after a few days off sick

-Discovering squatting with heeled shoes, felt very nice much promise here

-Doing some higher rep stuff and conditioning work

The Bad

-Only got 3 sessions in and had to interrupt my sheiko cycle. Slightly positive as its allowed me to try out a few things and will give me time to bring my conditioning up to par

-DOMS all over something that hasnt been felt in a while

-Trouble counting past 5 reps on my sets :?

Goals for the week

-Do all gym sessions+an extra conditioning session

-Try my hand at shirted benching, work on technique for sumo deadlift and HB squats aswell as increasing weight on all core lifts.

[tinytraps]

Miada gym workshop

Benchpress

100x1(big stuff up looked like 60 didnt realize until i pressed it and thought flip thats heavy!)

barx5

40x5

60x3

80x1

100x1

add 48 f6

120x1 4board

140x1 3board

160x1 2board

180xm 1board(lost it towards my face thanks nick for the catch)

180x1x 1board

First off big thanks to dale for organizing a mean day and too all the guys and girls that came out, good to catch up and meet some new faces. Big thank you to tonka for the help with the shirt, and with the workshop definetley sparked some Ideas with my approach to training now.

First session in this shirt and the support it gives is huge, the chest plate is a size too small but the sleeves are super tight like getting a custom shirt without the custom price Learnt alot today mostly being confident in my ability and confident in the spotters. The second go at 180 absolutely rocketed up even though it took an age to go down.

Will work on my lock out hard getting use to the heavier weights and buld confidence speeding up my eccentric phase. Will keep working my setup can always get that bit tighter and arch that bit higher. Will be doing some more bodybuilding type training to build that foundation we talked about today. All in all it was a good workshop thats left my mind buzzing and I could write on and on but well leave it there 8)

[steak]

Was a cool day for sure...good to ctach up with ya bro as always.

Thats an impressive gain from the shirt for a 120 RAW bencher :clap:

[Viking Power]

Great Stuff TT

Good to catch up and well done on the bench mate :clap: go hard brother see ya soon

VP

[Big john]

120x1 4board

140x1 3board

160x1 2board

180xm 1board(lost it towards my face thanks nick for the catch)

180x1x 1board

f**ken whooper monster! nice gains bro, utter madness!!!! :twisted:

[tinytraps]

Great Stuff TT

Good to catch up and well done on the bench mate :clap: go hard brother see ya soon

VP

Cheers VP always good smashin tin with you bro, many more times to come. Thanks for the smelling salts too bro they were REAL good :pfft:

120x1 4board

140x1 3board

160x1 2board

180xm 1board(lost it towards my face thanks nick for the catch)

180x1x 1board

f**ken whooper monster! nice gains bro, utter madness!!!! :twisted:

Thanks brah not taking any credit for it till its to the chest and done in comp 8)

ME deadlifts

sumo dl

60x5x2

80x5

100x3

120x3

belt

140x1

160x5

160x1

rack suspended ws gm

40x5

60x5

80x5

100x5

120x5

130x5

mucked around with some leg curls, dont like at all

dimel deadlifts

80x15x3

Sumo deads met my goal for the week. Slow off the floor but locked out fast. Want to get to 170x5 before I switch exercises. Suspended goodmornings are a bit awkward but I see this as a beneficial exercises. Will go 140next week. Dont like knee dominant hammy exercises really liked dimels focused on snaping the hips at the top, will bump the weight up next week too.

[tinytraps]

ME Benchpress

MG incline press

barx10

40x5

70x5x4

CG bench

60x5

70x5

80x3

100x5

flat palms in db press

25x15x3

Incline palms in db press

25x10

25x6

drop

15x10

Pushdowns

pin6x25x2

Good first bench session, Inclines are my weakest exercise so will give them a bit of priority for the next while. CG bench felt tough was a true max effort will swap next week. Tried to do some lockout work but tris were dead so I did some cg db presses and they worked them hard. Had trouble pressing the heavier dbs so will keep the reps light and explosive on these. eats have been good the last week, BW at 115kg/253lbs so will monitor closely dont want to go up to fast

[Big john]

nice bit of work bro

BW at 115kg/253lbs so will monitor closely dont want to go up to fast

onya bro keep eyes on that bro dont want to spike to fast...slow and steady bro, slow andd steady

[bar-belle]

Miada gym workshop

First off big thanks to dale for organizing a mean day and too all the guys and girls that came out, good to catch up and meet some new faces. Big thank you to tonka for the help with the shirt, and with the workshop definetley sparked some Ideas with my approach to training now.

Will be doing some more bodybuilding type training to build that foundation we talked about today. All in all it was a good workshop thats left my mind buzzing and I could write on and on but well leave it there 8)

Hey TT it was a very kool day... have just seen the vid of your bench at Miada...nice work :nod: . I totally agree about building the foundation and leaving with lots to think about and put into practice. Fuel the fire!!

[tinytraps]

Its like building a house on concrete rather than sand makes things so much easier :nod:

Just got myself into a battle of the tape with fellow comrades BigJohn and steak.

TT-125kg

Bigjohn-140kg

steak-150kg

Im feeling quietley confident ive got a few secret weapons Im about to unleash!