Preparing for Z day

[steak]

Ive forgotten how to do half those exercises

The robot

[tinytraps]

Ive forgotten how to do half those exercises

The robot

Its a nice change!

the Deadzone

Deathlift

100x3

122.5x3(misloadx10kg)

127.5x15RepPB

Rackpull

60x3

80x3

100x3

140x1

160x1

Powershrug

90x3x5

UH pulldowns ss Seated row

pin5x10x5//pin10x10x5

Circuit 40kg

deadliftx10

bbrowx10

hangcleanx8

pushpressx8

boxsquatx10

3times through

Happy with the RepPb on deads gives me a repmax of 190kg, take that SFS :grin: Probablly could of squeezed out 1 or 2 more but no need to risk it. Calluses are real sore made grip a bit hard probabbly the only time Ive ever wanted to use straps. Powershrugs felt good much faster than last week. Shoulders are giving me arseholes going to start more rehab stuff on them, circuit alternated with a tp but rest was too long will do more bodyweight circuits from now on.

[steak]

Nice work bro :nod: What did you have in mind for the delt rehab?

[tinytraps]

Nice work bro :nod: What did you have in mind for the delt rehab?

Some hi rep broomstick stuff (overhead, frontraises) much like the band pressdowns and increasing rotator strength work.

[Big john]

Nice work bro :nod: What did you have in mind for the delt rehab?

Some hi rep broomstick stuff (overhead, frontraises) much like the band pressdowns and increasing rotator strength work.

Broomstick work, works miricles

[morattigirl]

Calluses are real sore made grip a bit hard probabbly the only time Ive ever wanted to use straps.

f*ck I had that after deads today too TT, so so sore! (She says as she's sitting here picking them ewwww) lol so ladylike :shock: :pfft:

[tinytraps]

Calluses are real sore made grip a bit hard probabbly the only time Ive ever wanted to use straps.

f*ck I had that after deads today too TT, so so sore! (She says as she's sitting here picking them ewwww) lol so ladylike :shock: :pfft:

Not as bad as tearing a big one then slipping it into your mates drink at Maccas, real talk :grin:

Bench press

warm up upperback rotators, delt prehab

Bench POR

82.5x5

92.5x3

105x4

MG bench press

65x10x4

Incline db press(paused)

30x10x2

40x8

40x7

Upper body circuit

UH pulldowns 10,9,8,7

Pushups 10,9,8,7

Curl+press 10,9,8,7

BB row 10,9,8,7

assisted dip 10,9,8,7

Done continuous no rest between exercises or circuits.

Pretty shitty flat bench work, noticed om not holding my scap back tight enough and there protracting as I press. Happy with incline strength, going to focus on it even more in the coming months as Im going to swap flat bench with steep inclines and inclines with push press, all going good Ill hit a decent log number come october. Conditioning was awesome got a real sweat on will work it down to 5 reps then start going back so I end with 10 again.

[morattigirl]

Calluses are real sore made grip a bit hard probabbly the only time Ive ever wanted to use straps.

f*ck I had that after deads today too TT, so so sore! (She says as she's sitting here picking them ewwww) lol so ladylike :shock: :pfft:

Not as bad as tearing a big one then slipping it into your mates drink at Maccas, real talk :grin:

Baaahahaha ewww

[startinfromscratch]

Happy with the RepPb on deads gives me a repmax of 190kg, take that SFS

i knew your ass was understating! nice work brah 8)

[tinytraps]

Happy with the RepPb on deads gives me a repmax of 190kg, take that SFS

i knew your ass was understating! nice work brah 8)

Thanks bro if anything, I truly beleive 5/3/1 is going to work wonders for my dead Im searching to finally get that 5pps at around 100kg+/- a few kgs to get me over the 2xbw pull

[Viking Power]

Hey TT

good luck with the 5,3,1 brother keen to see how your deadlifts come though train hard mate :clap: :clap:

VP

[tinytraps]

Hey TT

good luck with the 5,3,1 brother keen to see how your deadlifts come though train hard mate :clap: :clap:

VP

Im running 5/3/1 till the bbro not going to test it till then although Ill try see how many reps I can crank out with 200 at the end of the 3rd cycle. Im going out on a limb and say im going to get 3 8)

Squats

A2G oly squat

97.5x5

110x3

122.5x6

Front squat

90x1 (felt heavy as f*ck thought it was 70kg)

Leg ext ss Front squat A2G

pin7x15x3//50x10x3

THats all for day, had no energy been up since 5am and only managed to squeeze one meal in studys getting hectic, not happy with effort on squats pussied out should of done 10, but made sure every rep was deep as f*ck, lifting with a heeled shoe has helped immensly time to start saving and invest in a proper pair instead of old dress shoes lol

[startinfromscratch]

can you feel the paaaaaarrrrrmmmpp!! aarrggghh

[tinytraps]

can you feel the paaaaaarrrrrmmmpp!! aarrggghh

Walking hurts today :cry:

Steep incline

60x5

67.5x3

75x6

Pushpress

40x3x2

50x1

60x1

70x1

80x1

90xm

90xm

90x1 PB

Strict oh press

60x9 PB

drop

50x5

drop

40x5

Just a quick one today doing an implement sesh on sunday with dan lambert. Happy with pushpress stalled right above the head then nutted up and grinded it out on the last attempt. Pleased with strict press just missed a tenth above the head level. Not so fussed that my bench is going to the dogs Im pleased that the rest of my lifts are showing promise gaining on 3/4 lifts is better than not gaining at all.

[tinytraps]

deadzone

Warmup did some drop snatches powercleans

Deathlift

90x5

110x3

120x1

140x12 PB no no no (belt, straps, being a pussy)

repmax=196

110x5x5

Frontsquat

40x5

60x5

70x5x3

abs 4x8

hypers 4x8

platehold 25x10sx3

Another good deadlift workout for me. Grip and rip FTW, After the main work dropped the weight and picked a number of reps and made up the sets to fit. Changing my assistance around so ill be squatting twice a week and doing lats upperback on upperbody days the exercises Ill use are

Oly squat- oly squat goodmornings abs lowback

Incline bench- incline bb, incline db, bb row shrugs

Deads- deads, front squats abs lowback

Pushpress- pushpress db row vertical pull

Whatever rep max i hit on the day ill take 10-30kgs off and do some back off sets with that weight. then the rest of the assistance will be whatever feels good on the day.

[steak]

Grip and Rip :twisted: Nice work digger

[tinytraps]

Grip and Rip :twisted: Nice work digger

Thanks boss :grin: Seems like new names are poppin out of every where! Tatts midget and now digger

Redemption day

a.m 30mins total body stretching

p.m Squating at the fortess of Gillies Ave

Olympic squat A2G

barx5

50x5

70x5

90x3

110x1

122.5x8.5 PB( went down for the 8th bar roled forward so had to come back up)

130x2

130x2

130x2

Front squat clean grip

50x3

70x1

80x1

90x1

100x1

105x1 PB

110x1 PB

back raise 4x10

abs 4x8

Db clean and press

32.5x10(5l,5r)

Box dl approx 51cm

180x1x2

190x1

210x1

230x1

250x1

Felt recharged this morning so wanted to redeem myself for my poor performance earlier in the week. Happy with the front squats, going to add in a day dedicated to them probablly after deads and do light fs on oly squat day. Stas was in gillies today and hit a 220 BS with a stomach bug. A whole bunch of other oldschool lifters were in aswell upped the atmosphere heaps, one of the reasons I love the place.

[steak]

Hard not to get fired up in there bro :nod:

Nice work on the squatting Digger :clap:

[tinytraps]

Warm up abs knees upperback

Snatch+dropsnatch+jerk+dislocations

Broom x 10x2

foam roll

Olympic squat

barx5x2

50x2

70x2

90x1

100x1

110x1

120x1

130x1

140x1

120x2x3

Front squat

barx5

40x3

50x2

60x1

70x1

80x1

90x1

100x1

Needed a break from assesments so I went and did some squats. Experimented with a higher bar position and like the results. Took some vid and hips are tucking less and less=good. Oh bw was bang on 113 this morning 8) Slowly coming down.

[tinytraps]

Incline bench

52.5x5

60x5

70x8

db incline

25x10x2

BB row

70x10x2

Snatch grip shrug

70x10x2

Got the flu+mild chest infection so will deload this week.

[tinytraps]

Millitary press

20x10

20x10

40x10

40x10

50x8

50x8

60x7

40x10

BTN press

40x10x3

Side lateral raise ss rear lateral raise

7.5x10x3//7.5x10x3

circuit

pulldown 10,9,8

pushup

bent row

oh press

skipping 50,60,70

no rest in between

[Big john]

skipping 50,60,70

yea boi! rocky styles!

[tinytraps]

skipping 50,60,70

yea boi! rocky styles!

I was moving faster than you at gengys :grin:

[Big john]

ohhhhhh...dunno about that bruv i was hittin near the speed of light going up to the meat! :pfft: :pfft: :pfft:

[tinytraps]

Deadlift

50x5

70x5

90x3

110x1

130x1

150x1

170x1

190x1

205xmx2:angry:

200xmx2:angry::angry:

Bent row

50x10

70x10x2

80x8

90x8

Seated row

Pin9x10x2

pin11x8x2

pin13x10

pin15x8

WG pulldown

pin4x12x4

pin4+5kgx10

DB shrug

25x12x2

Skipping 50-70-80-100

decline situps 10-10-10-10

no rest