Preparing for Z day

[Big john]

Axle stiff leg deadlift(plate weight only)

explain those bro? is it done with a thicker bar?

[tinytraps]

Axle stiff leg deadlift(plate weight only)

explain those bro? is it done with a thicker bar?

yup with the axle bar, dont know its diameter but its fat as

RE upperbody

warm up rotators,triceps and rear delts

Flat DB press

10x12

20x8

30x5

40x13 PB

40x8

40x8

total 29 PB

EZ bar skullcrushers

38.5x6x4

Seated DB press

20x10

30x8

35x5

Farmers handle holds

100kgxmax timex2

Side laterals

8x10x4

Straight bar pushdown

stackx10x3

Happy with the db pressing, much stronger than last week, will keep working this movement until I get up to 20 reps first set.

[startinfromscratch]

bring out the cuts!

[tinytraps]

bring out the cuts!

Bench/upperbody push

calisthenics, foam roll, warm up rear delts and rotators

Benchpress POR

barx10

40x5

50x5

60x3

70x5

80x5

92.5x8@9

Neutral DB press

25x10x4 (last 2 sets paused at bottom)

BB pushups

light bandx15

light bandx10x2

Straight bar pressdown

pin2x12x3

Changed my bench technique, more flat back, feet further forward definetley limited leg drive and it showed real slow off the chest, but you gotta do what pleases the refs. Assistance work was kept pretty swift felt like I did something, may have even got a pump too.

[Luigi]

vag ?

[tinytraps]

vag ?

vag=vagina,pussy,poon,twat,axewound whatever you wana call it

[startinfromscratch]

MNOV - should be interesting reading. im doing the triumvirate version.

531ftw!

[Luigi]

vag ?

vag=vagina,pussy,poon,twat,axewound whatever you wana call it

yea i got that... moving north of vag. so your going for boobs ?

[Big john]

vag ?

vag=vagina,pussy,poon,twat,axewound whatever you wana call it

yea i got that... moving north of vag. so your going for boobs ?

more like moobs

[Jigga]

vag ?

vag=vagina,pussy,poon,twat,axewound whatever you wana call it

yea i got that... moving north of vag. so your going for boobs ?

I had the same reaction when I read the wendler 531 thing. Doesn't reeeealy make a lot of sense to me, think it's to do with hardening up? Like not being a pussy anymore. I dunno, crazy Americans :wink:

[tinytraps]

Thats basically what I took from it jigga, Right now im at a point where im fat,out of shape and straight up weak, plain and simple I suck. Hoping that in the next few months I will be less weak and fat than I am now.

[tinytraps]

Box squat/legs

calisthenitics,foam rolling

Power snatch

barx3x3

40x3x3

40cm Box squat

60x5

85x5

97.5x5

110x10@8.5

Leg press

3ppsx10

4ppsx10

5ppsx10x3

Leg extension

pin7x15x3

Strict good morning

70x8x5

Roman chair situps

bwx12x3

Sled drags

20x40mx10sprints+3x40mxwalk

Best squat workout Ive had in along time, felt real explosive top end of the movement. After advice from one of the most experienced old time lifters about warming up using light snatches think they excited the cns helping me be more explosive. Assistance was a bit on the light side will hit it harder next time round.

[startinfromscratch]

time to change that signature cuzzy! :pfft:

cheers for the train!

[tinytraps]

Anytime brah!

Steep incline/shoulders+tris

Powerclean

40x3x3

Steep Incline Press

barx10

40x5

50x3

52.5x5

60x5

67.5x10

Pushpress

50x5

60x5

60x5

60x5

60x5

60x5

Db snatch

25x8

32.5x6

32.5x6

32.5x6

Db laterals

10x10x3

CG Floorpress

60x10x5

DB skulls

15x10x3

Trained with SFS today, startin to muscle up bro! Inclines felt good, all my training now is centred towards the events for Aucklands Strongestman, plus lynfields sm along the way, pushpress felt real good more explosive will up the weight next week. Floor press shall be aptly named flat press as its now a full rom movement for me 8)

Goals for AKLSM

log 85kg

partial dead 240kg

tyre 3flips

stones load 120

herc hold 20+sec

incline log 120x1

[bar-belle]

Uhh interesting journal title there TT

So AKLSM aye...dates/times please... will have to get the crew along to support you :nod:

[tinytraps]

Uhh interesting journal title there TT

So AKLSM aye...dates/times please... will have to get the crew along to support you :nod:

I beleive its 16th oct 1pm at miada gonna be a rippa of a day!

Deathlift

90x5 hg

105x5 hg

120x15 o/u

Knee high rackpull(replicating partial pull for AKLSM)

100x5 hg

140x5 hg

loose belt

180x5 o/u

Power shrug

90x3x5 hg

Seated cable row

pin10x10x2

pin12x10x3

DB row

40x10x3

Sit up ss Leg raise

3x10//3x10

Good workout today, I think I underestimated my max quite a bit could of got 20+ reps out real cardio effort. Plan is for assistance to do rackpulls to replicate the partial deadlift event and either power shrugs or hi pulls to get some power in pushing the hips through to load the stones. Used the ivanko with sharp knuling, it claimed a bit of my dna, using talk helped a bit.

On the bw side Im down to 115 so Im down around 5kgs. Looking good to hit 105

[Big john]

On the bw side Im down to 115 so Im down around 5kgs. Looking good to hit 105

:clap: :clap: :clap: :clap: :clap: :clap: :clap: nice one buddy keep up the solid training!

[tinytraps]

Chest+Bis

Benchpress POR

77.5x3

87.5x3

100x6

Max grip bench

70x10

70x10

MG bench

60x10

60x10

Deadstop DB inclinepress

27.5x10

27.5x10

27.5x10

27.5x12

Ez bar curl(plate weight only)

20x10

30x10

30x10

30x10

DB hammer curl

10x10

15x10

15x10

15x10

Changed bench setup to something similar to dave tates, Still allows me to get tight but doesnt strain the low back as much. Incline strength is improving which is a good sign 32.5s next week 40x10x4 is the goal by the end of the next cycle. Deadstops I beleive will help with that initial drive off the chest on the incline log.

[tinytraps]

Power Cardio

Sled drag ss db clean+press

80kgx30m backwards+80kgx30m forwards+ 10kgx10 cnp

repeated this with 60,40,20kgs with about 2-3mins between sets had me huffin and puffin real hard, but its way more fun than running laps or jumping on a bike IMHO

[TonganTerror]

Great journal TT even if I dont understand some of this powerlifting stuff lol.

bro I like the sound of that power cardio beat walking an day do explain for me what is this sled set up?

[tinytraps]

Great journal TT even if I dont understand some of this powerlifting stuff lol.

bro I like the sound of that power cardio beat walking an day do explain for me what is this sled set up?

My gyms got one of the getstrength strongman sleds, just load the f*cker up then drag it round the carpark, It doesnt give you doms the next day and it makes you breath harder than an asthmatic :grin:

Squat+legs

Olympic squat ATG

100x3*

115x3*

belt

117.5x8

*misloaded by ten kgs

Frontsquat

70x5

70x5

70x5

Leg press ss leg ext

200x10x4//pin7x12x4

Good morning

70x10x4

Pull through

pin9x10x4

Decline straight leg situps

bwx10

5kg(held weight on forehead)x5x2

First time squating no box in a while and felt good going to keep with this as long as the knees hold up. Pull throughs felt awkward setting up hard to do many diff types off hammy moves at gillies. Decline straight legs are going to be my ab exercise of choice real hard on the core

[tinytraps]

Steep incline+shoulders

Steep incline

55x3

65x3

72.5x8

Pushpress

40x5

65x5

65x5

65x5

65x5

70x5 PB

70x5 PB

Lateral raise

7.5x12x3

DB extensions

15x8

10x12x4

Pushdown

pin2x12x4

Upperbody circuit

pulldownx10,9,8

pushupx10,9,8

db curl+pressx10,9,8

seated rowx10,9,8

assisted dipx10,9,8

Db c+p

25x1xL,R

32.5x1xL,R

40x1xL,R

42.5xmxL,R

Db snatch

40x1xL,R

Good workout OH strength is coming along how I want it to , all go to hit an85kg log at Aklsm, Getting alot of drive off pushpress, having abit of niggles in both shoulders(partially dislocated my left one on 1st set of 65). Really liked the upperbody circuit will do this or something similar on mon and fri then some sled drags on 2 other days.

[startinfromscratch]

PB's - nice bro!

delts must be striated after all that! :grin:

[Big john]

awsome work my brother...good solid way to finish up the week

[tinytraps]

PB's - nice bro!

delts must be striated after all that! :grin:

not sure about that got some stretchmarks though :grin:

awsome work my brother...good solid way to finish up the week

the weeks not quite finished yet bro got deads tommorow or sunday gotta make sure I beat SFS repmax!