Preparing for Z day

[startinfromscratch]

weres the 531 at negro? or are you doing a 'test' week?

[tinytraps]

weres the 531 at negro? or are you doing a 'test' week?

Spose to be a deload but wanted to do a dl test to plug in a new rm which will be 170 starting next week

[tinytraps]

Closegrip bench( flat back legs out front) 80x6x4

Bench dips ss pushdown

oh ext

alt db curls 15x8x4

BB curl 30x8x4

just a muck around. Gillies was crowded today! Saw a pic of bill when he was in his 20s ma were these guys jacked! Big and ripped, strong to boot to. Clarey continues to inspire me every time I see him train.

[tinytraps]

AM

Did some strength/power tests

log press 70x1x3

bench 100x7 then 120x1PB

seated med ball throw 5 and a bit m

Did a counter jump test hooked up to some gadget

some of the results that were of interest: peak power 93.7 W/kg(1/40) and velocity at 388 cm/s(2/40)

Weighed in at 116.1 on calibrated sclaes heaviest out of the group by 16kg, I generated more power/kg by 30+W over the entire field and generated 2nd highest V (highest was 400 by a 90kg male)

2hrs later

bench press

50x5x3

65x5

75x5

85x8

70x5x5

Steep incline css BB curl

50x8x3//30x10x3

Flat db press css db curl

25x8x3//10x10x3

Flat db flye css cable curl

15x8x3//pin3x10x3

Flat bench

50x10x3

Had a weird sensation left side was starting to lose strength on the db moves weight almost dropped out of my hand and onto my head, total loss of grip.

[steak]

i always said you were a powerful little nugget bro :grin: kilowatts what?

[tinytraps]

i always said you were a powerful little nugget bro :grin: kilowatts what?

Now to turn that into some respectable numbers!

Hi bar oly squat

barx5x2

50x5

70x3

90x5

102.5x5

115x5 GRIND

Pause squat

70x5

70x5

70x5

CS gm ss sldl

70x8x3//50x10x3 HG

Decline situp

5kgx5x3

Sled drag

1L walk 1L sprintx25kgx3

Squats felt hard today would of only got 7 reps atmost slow off the bottom so did some pause squats also going to up the pchain work. Sled drags had me blowin

[startinfromscratch]

KUTGW skinny!

[tinytraps]

yeeea um.....naaaaaah :grin:

push press

40x5

50x5

60x5

70x5

btn press

side laterals

rear laterals

cg rack press'

db ext

pushdown

[Big john]

who needs juice when u got gengys right bro? :pfft: :pfft:

[tinytraps]

who needs juice when u got gengys right bro? :pfft: :pfft:

Weas tattz LOL pic when you need it? :pfft: :pfft: :pfft:

[Big john]

[startinfromscratch]

[tinytraps]

aerobic conditoining

s.bike 2x10min@ 120-140bpm

[Big john]

slim with a gangster Physique in no time brother :twisted:

[tinytraps]

Log press

70x1

75x1

80x1 PB

85x1 PB

92.5xm (tweaked lowerback)

Tyre flip

5flipsx35.8seconds- stuffed up 1st and 3rd last 2 good

DB clean and jerk

35x8- couldnt get a solid base to press from

truckpull passed

Auck uni novice warmup room

light squats bench up to 100x1

deads 160x4,160x5

Lost tightness on the last log crunched the lowerback. Wasnt bad but seized up now quite painful to arch

[tinytraps]

am 2hrs of plyos and speed training

pm

Bench press

70x3

80x3

90x11

70x5x5

Low Incline

50x6

70x5

80x1

90x1

100xm

70x5x2

Flat db press (hammer grip to simulate log press)

30x5

40x5x3

50x3PB

BB cheat curl

barx5x2

30x5

40x5x5

50x5

Hammer curls

10x5

22.5x3x5

30x5

Plyos killed my shins and knee. right knee niggle is back. Also lowerback is still quite tender same with biceps suppose thats what happens trying to curl the tyre. No time towaste akl sm is just around the corner and got lots of work to put in to be competitive. BIG IS NOT STRONG, ONLY STRONG IS STRONG SO START LIFTING HEAVY!!!

[startinfromscratch]

watch those niggles my niggla! niggles can turn into big niggles pretty quick!

[tinytraps]

watch those niggles my niggla! niggles can turn into big niggles pretty quick!

Doesnt hurt to squat or dead lil bit on bench and over head and bad on cleans and snatches. Guess what things iv taken out

Oly squat

95x3

110x3

120x8@8.75

Pause squat

90x3x3

hi bar box squat

130x3

150x3

180x3xm(got 1.5)

Leg press

11ppsx5x3

drop set

11ppsx5

9ppsx5

7ppsx5

5ppx5

leg ext

3x10

Good squat workout today had jelly leg syndrome by the end of it. Will work hammys with back so they get a bit more focus

[tinytraps]

push press

55x3

65x3

72.5x5

50x5x3

btn press

50x5

60x5x3

cg rack lockout

60x8

100x5

120x5x2

100x10

cg bench

80x8x3

pushdown

3x15

[Big john]

whens ya nxt test planned bro?

[tinytraps]

whens ya nxt test planned bro?

Hadnt really thought about testing yet. But since you brought it up ill do a mini comp at the end of the next cycle so in 6weeks?

Id realistically like to hit 165-170/115/200-210/95-100 raw( belt wraps) but well cee how it goes

[tinytraps]

deathlift

up to 155x8 repmax 196

deficit deads 2"

130x3x3

standing leg curl

p6x8x2

p4x8x2

Pendlay row

60x8

80x5x3

Suspended goodmorning

70x8x3

seated row

p11x10x3

hit the number I wanted on deads. Next week goal 162.5x8 to break the 200 rep max barrier. Upper hammys are shit sore from wednesday still undecided bout where to train hammys. Might end up training them both days :? Your hammys can never be too strong

**Edit** Red machine got 162.5x8 so I have to at least match that

[tinytraps]

Impliment session

farmers walk

60kg

80kg-not too bad will look to go 50m next week or so

Log

70x1x3

plate flip and holds

got a 20kg plate twice or so on each hand

Incline log

70x5

100x1xmiss

Attempted to do some tyre and stones but low back and hammys were toast from yesterday. Looking to start more implement work leading up to aklsm

[startinfromscratch]

up to 155x8 repmax 196

mean bro, youre tearing it up! :nod:

[Big john]

good stuff bro

seems u got some duking it out with RM to do bro haha awsome to have some rivalry ! :clap: :clap: :clap: