Preparing for Z day

[tinytraps]

Im beating the death out of my squat atm 190 will fall come test.

[steak]

Im beating the death out of my squat atm 190 will fall come test.

I was backing ya for 200 bro!

[tinytraps]

Im beating the death out of my squat atm 190 will fall come test.

I was backing ya for 200 bro!

Maybe If I cut depth at 1" below parallel

[Big john]

Im beating the death out of my squat atm 190 will fall come test.

I was backing ya for 200 bro!

Maybe If I cut depth at 1" below parallel

butt kiss the floor, Slingshotback out, all while in yr paul andersons :twisted:

[tinytraps]

I was backing ya for 200 bro!

Maybe If I cut depth at 1" below parallel

butt kiss the floor, Slingshotback out, all while in yr paul andersons :twisted:

:nod:..... :twisted:

Conditioning/ gpp

the bear

(powerclean+mp+front squat+mp+backsquat+mp)x5x5x25kg 0s rest... Good fun! Done in <7mins got a mean sweat on.

total body stretch

[tinytraps]

Deficit deads 1"

95x3

95x3

110x3

110x3

120x3

120x3

120x3

120x3

Bench MOR

60x5

67.5x4

77.5x3

77.5x3

90x2

90x2

90x2

95x2

95x2

90x3

90x3

Rack pull

110x4

130x4

150x3

150x3

170x2

170x2

170x2

Hansen press

250x3x5

[startinfromscratch]

Hansen press

250x3x5

?

[tinytraps]

Hansen press

250x3x5

?

Its a leg press done to replicate a deadlift. Put your arms out in front like your doing a dead lower till your habds are mid shin pause then power up. As seen by Nickoli Hansen

[tinytraps]

Went for a road trip down to wellington on thursday for a mates graduation dinner from police college, down and back in almost 24 hrs 8hrs down, 10hrs there 9hours back again. Real tight in the hips and lowback came down with a bit of a nasty chest flu been hacking up flem overnight. Will push training to tommorow when I get some decent cal's in me.

[morattigirl]

Geez TT thats a fair haul there! My lowerback was sore as too when I went to Napier and back but I think the bloody Weds deadlift sess was partly too blame for that :pfft:

[startinfromscratch]

Geez TT thats a fair haul there! My lowerback was sore as too when I went to Napier and back but I think the bloody Weds deadlift sess was partly too blame for that :pfft:

i hope you were contracting your core and glutes the whole way bro, woulda burned you some extra cals 8)

[tinytraps]

Geez TT thats a fair haul there! My lowerback was sore as too when I went to Napier and back but I think the bloody Weds deadlift sess was partly too blame for that :pfft:

Yea next time Im going to have to stay a lil why longer and get some sessions in at the house!

Did some light WS box squats up to 140x3 today and some light bench up to 90x3x3. Still crook had 3 mild asthma attacks since friday and been hacking up flem. Oh well just keep up and do what I can.

[tinytraps]

Been a hard week with flu and asthma but come through the worst so training can get a bit more intense now.

Managed some light trains this week

Sunday

ws box 12"box squat

60x10x2

80x5

100x5

120x5

140x4

100x8x2

goodmorning 60x8x2 70x8x2 80x10

single legcurl p2x10x2 p4x6x3

standing calf raise 10rx5s

decline situps 8rx4s

flat bb bench 90x3x3

monday

Incline bench

barx10x2

40x10x2

60x8x2

70x6

80x6

flat db press 25x8x2 30x8 37.5x5

flat bb press 50x10 70x8x2 70x10

incline bb press 40x15x2 50x10

tuesday

Vbar pulldown

45x10x2

55x8x2

70x6

85x6

90x6

70x10 drop 65x8 drop 50x15

wg scr 50x10x2 70x8x2 85x6 85x6drop65x8 65x10

pendlay row 60x5x2 80x8 60x8x2

bb shrugs 60x10 100x5 140x5 180x5 220x5 140x10

kroc row(straps) 50x20

wednesday

bb millitary press(strict)

20x10x2

40x8x2

50x6

60x6

power jerk

70x5, 80x0

strict press 40x10x2

btn press 40x10 50x8x3

side lateral 20lbx8x4

hi pull from hang 40x10x3

side lat raises 10lbx10rx10s

deads 60x3 100x1 120x1 140x1 160x1 180x1 190x1 202.5x1PB

Shoulders are my weakest body part so there going to get a hammering over the next wee while especially side delts. Decided to test my dead seeing as the rest of the crew did deads to day and finally pulled 200in the gym and squeezed out a 2.5kg pb which Im quite pleased with considering training back and pchain already this week.

Training now is based around gaining a good solid foundation and building weakpoints. With the help of Dr squat Ive got a good plan that should see some good gains in the coming months!

[morattigirl]

Nice work TT :clap:

[drizzt]

Congrats on the PB bro, keep it up :clap:

[tinytraps]

Nice work TT :clap:

Congrats on the PB bro, keep it up :clap:

Thanks guys 8) bit peeved it was only a 2.5kg pb but i know im good for more with a proper deload.

quads

leg press 100x30 200x10x10

leg ext p6x12x5

chinese front squat 40x5 60x5x2 70x5x2

kept rests short was in and out around 45mins.

Split

Mon: ME squat+pchain

Tues: Shoulders

Wed: Back+bis

Thus: Quads

Fri: ME bench+chest+tris

Sat: Strongman/powercardio

Sun: rest

[Dr Squat]

Try this oldie for side delts bro:

Seated DB side laterals

2x10

2x8

2x6

2x8

2x10-15

The idea is to use a weight that just allows you to just get the reps and then increase the weight as the reps decrease and vice versa.

For example:

20kgx10x2

25kgx8x2

30kgx6x2

25kgx8x2

17.5kgx15x2

Nothing earth shattering but I like it as you get the benefit of lots of volume plus some heavy weight. The key is to focus on good form on the lighter sets in particular and get the blood in there. Build some "fake" muscle bro!

Credit to Mike Fry who I may have stolen this from???!!!

[startinfromscratch]

Credit to Mike Fry who I may have stolen this from???!!!

LOL!

good to see the doc floating around again!

[startinfromscratch]

[tinytraps]

Trained at cbc today with laver and steak

bench press 60x5 80x1 100x1 110x1 120xm 70x10x10

tricep pushdown 55x10x10

cg incline 40x10x5

flat tate press 20x10x5

db alt curl 20x5x5

partner ez curls 1-7 then 7-1xbar+10

sledge hammers 20x3

sled hill sprints 40kgx3

Good train today pissed at bench need to work off the chest strength. Next 4-6 weeks are going to be lots of sets lots of reps before starting a taper towards the waikato novice. Not going there to break any pbs just going to smash some iron with some good mates good to do a bit of conditioning work, sprints on hells driveway were hard but speed was good for a big fulla think I may have got some sparks flying :twisted:

[steak]

Good to see ya agin bro..and Laver

mean sled drag....Big John gonna shake his head when he sees that action... You're a contender for sure bro! :twisted:

[tinytraps]

Good to see ya agin bro..and Laver

mean sled drag....Big John gonna shake his head when he sees that action... You're a contender for sure bro! :twisted:

Never underestimate the fat powerbuilder!

ws low box squat 60x8x2 80x5 100x5 120x3 140x3 150x5PB 100x8x2

sldl off 2"deficit(hook grip) 70x10x10

single leg curl p4x8x2 p6x6 p4x8x2 p2x10

decline straight leg situps bwx8 bw+5x8x3

pushpress technique 5sets

good workout today. popped a turbo then went and smashed it. real happy with the PB only wanted 3, pushed it out to 5 will go 160 for next week before changing to close stance med box. 10x10 sldl was pretty tough used hook grip to save hands got tough on the thumbs but will keep at it.

[TonganTerror]

SHOT TT nice pbs going on bro .....oh your a powerbuilder too.... "LIKED" lol

[tinytraps]

SHOT TT nice pbs going on bro .....oh your a powerbuilder too.... "LIKED" lol

Thanks bro! On a sidenote saw the auckland rankings(pl) for 2010. Im 6th ranked in the 110s overall and 3rd ranked 110 jr. Not happy with this at all!!! Time to make my assault on the 110s for next year, big offseason then hitting some good totals next year :twisted: . (might be making some changes to a squat suit and a tight bench shirt too in the near future 8) )

[steak]

the waikato awaits you bro :twisted: