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Preparing for Z day

tinytraps

By tinytraps
in Workout journals

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tinytraps Veteran member

tinytraps

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Opener day

max grip raw

barx15x2

40x3

60x3

70x1

80x1

90x1

100x1

add 48f6

120x1x2 both touch

add belt

140x1 touched

tighten belt pull down collar

150x1

155x1-will open on this

locked and loaded. thanks heaps to danny who helped with the shirt tonight got the shirt on real good. Eccentric speed was good was able to drop it in the groove nice and fast down, effortless up. Once again setup got better and tighter each set good things are happening!

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tinytraps Veteran member

tinytraps

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Passive workout

external rotators 2x10

internal rotators 2x10

face pull ss reverse pecdeck 2x12

db shoulder press 2x12

pushdown ss cable curl 2x12

standing crunch ss back raise 2x12

feet up bp 2x30

csr 2x15

eating anthing and everything at the moment weight at 118 hopefully be able to squeeze another kilo or two by the day

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Big john Veteran member

Big john

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Good luck tomorrow mate...not that you need it TT..you've trained hard and your bench is awesome :nod: Hope someone is gonna video it for you tomorrow :)

will try and sneak some footage when i can ma'am! :salute: :salute:

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tinytraps Veteran member

tinytraps

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Ob, nate, big john, bb, and steak chur 8)

Auckland benchpress champs

age 19

bw 117.0( 7kg pb lol)

class jr

1st place

Warmups

60x3x2

70x1

80x1

100x1

add 48f6

120x3

150x1

opener 155 wrw 40kg comp PB

2nd 160 wrr (this is auckland record attempt)

3rd 160 wrr

90mins later

db seated press

25x7x5

30x7x3

laterals

8x10x4

rearlaterals

8x10x4

First off I would like to say a few thankyous. Thank you to Danny and Big john for being my handlers you made the day so much easier for me to just lift, good for helping me cool off at the end too, cheers boys! Big ups to the apa for putting on a real smooth running comp the comps are getting better and better and so are the lifters watch out for the auckland boys and girls come nats! Big thanks to tonka whos helped a great deal with technique and ideas for training and to steak and barbelle for allowing me to come up and train with them and general trash talk:cool:

Now on to the comp, Really dissapointed with myself. had to rush my warmups didnt get as many sets in the shirt, it was tighter than on tuesday and was a lot harder to touch. In hindsight I probably overdid it in training taking a heavy single so close to comp.

1st attempt 155

Setup nice and good arch tight. Fast decent locked up near the chest but touched and good press. Centre judge called me for belly benching.

2nd attempt 160 jr 125 auckland record.

This is a weight ive done in training so felt confident. Setup was tighter than 1st attempt. Took 10seconds with the bar to rerack. had to setup again which took alot out of me took an age to get the start, but got the press. Called for right heel coming up. at this point the anger started to build as its something Ive been hitup for before.

3rd attempt 160

Pressure was on, sacrificed my arch to make the heels flat. Took an age to get the start and again had to rerack. Setup again was hard I was running out of gas. Just made the lift off before the 60s was up. Dropped the bar in the groove and the press was effortless. Called for the heels again. At thispoint I blew my top I was so pissed off that I screwed myself over that I just lost it, not that I missed the weight more so the fact that I wasnt able to lift to my full potential. But afterward I got to talk with all the refs and they gave some good points on how to fix it, which was good to get some feedback, especially on my arch.

What I need to fix

- flexibility need to get more flexibile in the hips hams and calves, will help with getting a better arch and keeping heels down. Will also use some oly shoes in the future. After talking with danny and bruce we agrred that this would be a way to be able to set my feet further back while keeping them flat.

- get stronger, stronger raw and in the shirt. Build up tris delts and lats.

- More technique work in the shirt. Are going to start from scratch and iron out my flawWhat now

What now

-Going to keep with the same bench template but incorporate DE work.

- more bb type stuff for all assistance muscles

- Will redeem myself at national benchpress champs. I will prove to myself and to others that I will be one of nzs top jr benchers.

End rant.

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Viking Power Veteran member

Viking Power

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Mate, awesome lifting really today brother Pb's all round a minor detail which you can fix fairly quickly brother with out loosing any strength, you will hit some big numbers very soon Harley on the bench that's for sure go hard see ya soon mate :clap: :clap:

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Big john Veteran member

Big john

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Revenge of the Whooper....Comming this Fall! :shock:

i know bro that this experience will fuel you for nat bench, and once the heel issue is sorted, they will rue the day the pinged you for it!. like i said bro, just a txt away if u need a handler! id be more than happy too 8)

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tinytraps Veteran member

tinytraps

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Mate, awesome lifting really today brother Pb's all round a minor detail which you can fix fairly quickly brother with out loosing any strength, you will hit some big numbers very soon Harley on the bench that's for sure go hard see ya soon mate :clap: :clap:

Thanks for the liftoffs VP they were choice! That little technical thing will be sussed soon enough trust me!

Nice work bro...you know you will beat the tiny technical stuff and smash that record...easy! Good to see you after...will have to do it again soon 8)

Ill make sure it wont be touched for a long time!

Revenge of the Whooper....Comming this Fall! :shock:

i know bro that this experience will fuel you for nat bench, and once the heel issue is sorted, they will rue the day the pinged you for it!. like i said bro, just a txt away if u need a handler! id be more than happy too 8)

Hmm maybe you need to take the trip up to whangarei in october 8)

Well done Harley, lots of positives roll on the Nationals!!!!!!

Thanks ob revenge will be mine!!

Well done mate. 40kg comp PR - BOOOM!!!!

The heels issue is easily sorted - you'll own that record soon! :nod:

Cheers nate, 40kg is a bit deceiving as I went from raw to equipped :lol: If everything had gone to plan It would of been closer to 60kg!

Lowerbody

box squat

worked up to

95x5

110x5

125x5

Deadlift conv

worked up to

110x5

120x5

140x5

hyperextensions ss roman chair situps

3x12

Wow ive gotten weak. Forgotten how to squat and deadlift too so ive jumped on the box to relearn. Everything felt awkward so im going to slowly add weight each week. Becoming a bench specialist doesnt seem so bad afterall!

goals for the next 18-24months

national bench 2010- post an official 182.5 benchpress and attempt 190plus@125

attempt a 500lb benchpress at shw before my 21st birthday

Numbers ill need to hit to achieve

- 140 raw before october

-180 raw before nov 2011

-bw up to 125-130

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tinytraps Veteran member

tinytraps

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ME Bench

Flat bench POR

20x5

20x5

40x5

50x5

60x5

70x3

80x2

90x5

90x5

90x5

90x5

CG incline press

20x5

20x5

40x3

50x3

60x3

70x3

80x1

90x1...F**K!!!!!

87.5x2...F********K!

60x10

60x10

60x10

Assistance work

rope pressdown

67x10

67x10

67x10

107x10

rear delt flye

7.5x10

7.5x10

7.5x10

7.5x10

Really hot in the gym today sweated like a rapist. Did flat bench with pinkys 81cm apart, focused on pulling the elbows in to lockout the weight, felt awkward, will keep working on it. Also held my breath for the 5rep sets to focus on keeping tight. Had a lil tanty in the gym for missing reps on close grip, wanted 90 for a double missed the second a few inches from lockout. Did the same going for a triple on 87.5. Needless to say I got a few looks after the growls and bleeps. Im a commercial gyms worst nightmare :lol: Ill get them next week.

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Big john Veteran member

Big john

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Good bit of volume Mr Traps-a-size! 8)

90x1...F**K!!!!!

87.5x2...F********K!

they will come up nxt week the programes deisgned esp for these brah

if u miss the weight, you then make sure u squeeze that reps out come hell or high water!

quote from steak when i 1st started up on steak-a-size

Each week you must make a single gain! Either the weight goes up or you squeeze an extra reps out. Settle for nothing less. :twisted:

If you miss an attempt then log it, leave it and move on to the next set.

Train hard bro, otherwise yr gonna be forking out my bill for gengys! :twisted:

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