Preparing for Z day

[tinytraps]

squat

70x5

85x4

100x3

100x3

112.5x2

112.5x2

112.5x2

112.5x2

112.5x2

Bench press (pause on first rep)

60x5

67.5x4

77.5x3

77.5x3

90x3

90x3

90x3

90x3

90x3

flyes 5x10

pushup 4x10

Paused squat (1 sec pause)

65x3

65x3

77.5x3

77.5x3

85x2

85x2

85x2

85x2

Squats felt good. Rest between sets is getting short around 2.5mins. Bench utiliz leg drive more. Gillies bench is starting to cooperate with me now

[Big john]

you animal :twisted: :twisted: :twisted: 2.5 min rest bro, awsome shit..usally 3 mins for me :pfft:

[tinytraps]

you animal :twisted: :twisted: :twisted: 2.5 min rest bro, awsome shit..usally 3 mins for me :pfft:

Bench keep to a minute or so not feeling as gassed as I was last time round. High volumes a piece of piss :twisted:

[Big john]

lets see if you keep that solid attitude as week 3 !!!! :twisted: :twisted: :twisted:

[tinytraps]

lets see if you keep that solid attitude as week 3 !!!! :twisted: :twisted: :twisted:

Sheikos my bitch.

GPP

Chucked the radio on and the length of the song constituted the length of continuous exercise

heavy bag- need somebody to love, justin beiber (made hitting the bag a lot more fun)!

Db snatch- Gold digger, k west

* done back to back, heart was pounding and delts were screaming

swissball situp 3x10

total body stretching

Taking GPP more serious this time round to keep the weightloss coming and to help with recovery and getting through the sessions quicker

[steak]

love the song idea bro 8)

[tinytraps]

love the song idea bro 8)

cudnt be stuffed messing around with a timer, little more exciting too. I give you permission to use

[tinytraps]

Dead to knees-pause-lockout

95x3

115x3

130x3

130x3

140x2

140x2

140x2

140x2

Bench 1sec pause on 1 rep

60x6

67.5x6

72.5x6

72.5x6

72.5x6

72.5x6

Pulls from knee

105x4

120x4

straps

140x4

140x4

150x4

150x4

150x4

150x4

Nikoli press ss toe press

250x5x5//250x15x5

GM

60x5x5

Really torqued the hands, makes grip real solid but rips up the skin. Not a bad day.

[Big john]

straps

more CHALK! :twisted:

[tinytraps]

straps

more CHALK! :twisted:

Calm down :pfft:

The grip isnt the issue. Im protecting my hands from tearing all my calluses off from the way I grip the bar.

I asked nikoli if he uses straps for rack deads. He said Theres no rack deads in pl so course he does 8)

All pulling from the floor is done chalk only, plus ive been grip training 3xper week so its not an issue.

[Big john]

Calm down :pfft:

The grip isnt the issue. Im protecting my hands from tearing all my calluses off from the way I grip the bar.

I asked nikoli if he uses straps for rack deads. He said Theres no rack deads in pl so course he does 8)

All pulling from the floor is done chalk only, plus ive been grip training 3xper week so its not an issue.

i got a bite! :twisted: :pfft: :grin:

another thing you should prob try bro is soakin the hands in hot water for afew mins till there nice and saggy soggy then cosmetic surgury them nasty callous fockers! i either clip them back or rip and tear with my teeth! :twisted: followed up with moisturized...hey you gotta protect ya investments :clap: good training :clap:

[tinytraps]

Fishing for whoppers eh?

I shave mine down ala Wookie styles, and moisturise :roll: but the come back everytime I dead. Its no big deal, ripping a callus is a badge of honour :twisted:

[Viking Power]

TT - better start training a bit harder mate Red Machine is on your door step brother 8)

[tinytraps]

TT - better start training a bit harder mate Red Machine is on your door step brother 8)

I know hes a machine!! Hes got me on deads, bench I might have him and we seem pretty close on squat, Its all on :twisted:

[startinfromscratch]

TT - better start training a bit harder mate Red Machine is on your door step brother 8)

old reds gonna be chasin the situation eh!

[Big john]

THe...RED MACHINE!

VS

THE..............WHOPPER!

[red machine]

haha madess!!! i think iv got abit of catchin up do yet!!! Looking good tonight mate, to easy maxin out thoses squat 170 odd with ease...into it BOOM!!!

[startinfromscratch]

the situation! nice work brosef. keeping it real 8)

[tinytraps]

Red- your a MACHINE! started sweating just watching!

SFS- good to have another catch up bro might have to call you the situation now with your bf

Trained up at CBC something in the water up there maybe my noxious fumes add a lil to the atmosphere too :grin:

Did some bodycomp testing from what i remember

BW 114kg

BF% 20.8

neck 18"

Bicep cold 17.5"

Forearm 13.5"

Chest 46.5"

Thigh 28"

waist 43"

calf 17"

BF lower than I expected

Squat

70x3

85x4

100x3

100x3

add belt wraps

120x2

140x1

150x1

170x1 (bar rolled forward but managed to GM it up)

Bench press

60x5

67.5x4

77.5x3

77.5x3

90x2

90x2

85x3

72.5x5

60x7

Squat

70x5

85x5

85x5

100x4

100x4

100x4

100x4

100x4

Squats feeling good, depth might be a bit suspect Looking good for 180+ in 3weeks, Bench feeling strong a gain paused all reps on 90 lots of power. Overall a good train with good people 8)

[steak]

nothing wrong with depth bro...put some weight on the bar :grin: good to train with ya again especailly whenn we need an empty rack or bench...just send you over for a brief leg lift :pfft:

[Big john]

the situation! nice work brosef. keeping it real 8)

The situations got a solution!

[tinytraps]

the situation! nice work brosef. keeping it real 8)

The situations got a solution!

more like ablutions!!!

To put things in perspective when I started weightraining/ powerlifting end of 2008/start 09 I was 70kg@10% bf 19months later im 114kg @ 20%bf, thats 63kg lbm to 91kg lbm. Lots of food+lots of squat bench dead= big gains

[Big john]

[tinytraps]

Awesome clip bro! I draw my power from the paul andersons :grin:

Squat

805x

90x4

105x2

105x2

120x2

120x2

120x2

120x2

120x2

Bench press

60x5

65x4

77.5x3

77.5x3

90x3

90x3

90x3

90x3

90x3

90x3

Flyes 5x10

Pushup 4x10

Squat

70x3

85x3

100x3

115x3

115x3

115x3

115x3

115x3

Hypers 4x8

decline situps 4x8

- Just about to walk out the door when some grammar boys asked me to teach them squats so did

90x5

100x5

100x5

100x5

Squats are feeling awsome right now, moved back to a low bar less strain on knee but hips get a bit of a beating. Bench was a bit harsh today but got through everything allright

[steak]

good work bro 8)