Preparing for Z day

[Big john]

less time infort of the mirror with ya shirts off trying to flex fat, (well lave prob trying to flex bone! :pfft: :pfft: :pfft: ) and more time doing some work bro!!! :twisted: :twisted:

awsome work thou brother, esp the sled assult i hear sparks were flying!

[tinytraps]

Methanes highly flamable bro

steep incline bench press- barx10x2 40x10x2 50x8x2 60x6 70x6 75x4 60x8 50x10x2

flat db press 25x8x2 30x6x2 37.5x4

Push press barx5x2 40x5x2 50x5 60x1x10

BTN press 40x10x5

side lateral 10x6x2 7.5x10x2 5x12x2

Combined chest and shoulders today, going to do a higher intensity lower volume chest day with shoulders then have a higher volume lower intensity bench session with tris. Push press felt fast. Not hoping for any miracles on log next week just as long as the back holds up. Lats tommorow, going to be a goody.

[tinytraps]

Back/bis/forearms

neutral pulldown- p3x10x2 p5x8x2 p7x6 p8x4 p5x10 p5x10drop p5x15

wg seated row p10x10x10(5sets overh/5 sets underh)

bb row 70x5x5

huggy row p2x10x3

alt db curl 17.5x5x5

ez curl 20+barx10x4(2outside/2inside)

hammercurl 10x10x3

db levers front/back 3x10

bb wristcurl 20x30 20x20

done in 70mins wicked pump in the back get nice stretch with the neutral pulldowns.

[tinytraps]

lots of volume not alot of rest= hungry as fark now! Gona start increasing my cals from now just in the form of peanut butter sammys and more milk staples from the old school powerbuilders diets!

Measured up the boxes Ill be using for boxes today

low box=30cm

high box=40cm

wide stance= 1.2m(roughly distance between heels)

close stance= shoulder width

[steak]

lots of volume

old school powerbuilders diets!

youre talking my language son :grin:

[tinytraps]

Squat test

Comp squat

barx5x2

60x5x2

80x3

100x1

120x1-add loose belt

140x1

160x1

add wraps

170x1

185x1 PB 2.5kg

leg ext p7x12x4

cs legpress 250x10x5

side bend 30x10x2

pleased with squat pb came up relatively pretty good would of got 190 but will leave that till comp. Build up to BBRO begins and subsequently might have to pull out of aksm but will decide by monday.

[morattigirl]

Squat test

185x1 PB 2.5kg

Nice work TT :clap:

[steak]

Shot! Good work bro.

[drizzt]

Squat test

185x1 PB 2.5kg

Feckin awesome big fulla :clap: Gonna have to up my squat game

You comin' down for the BBro? I'll be there as a spectator, be good to see ya throw these weights around in person :nod:

[tinytraps]

Cheers MG, Brother Steak 8)

Squat test

185x1 PB 2.5kg

Feckin awesome big fulla :clap: Gonna have to up my squat game

You comin' down for the BBro? I'll be there as a spectator, be good to see ya throw these weights around in person :nod:

Cheers bro! Yeah BBro for me this year id like to finally break the 500kg total how does 195/120/215 sound? Sounds pretty farkin good :grin:

[drizzt]

Sweet brother, see you there :nod:

500 sounds good, I reckon you'd be good for a 510? 200/125/215?

[Phedder]

Sweet brother, see you there :nod:

500 sounds good, I reckon you'd be good for a 510? 200/125/215?

Wait for it... :pfft:

Been making some solid progress TT, Keep it up :clap:

[drizzt]

Sweet brother, see you there :nod:

500 sounds good, I reckon you'd be good for a 510? 200/125/215?

Wait for it... :pfft:

Oops, forgot to add the " :poked: "

:grin:

[TonganTerror]

shot bro new PB and a farken good one too \:D/

look forward to seeing it all in action soon bro

[Viking Power]

Good work on the PB TT, keep it up mate

VP

[tinytraps]

Sweet brother, see you there :nod:

500 sounds good, I reckon you'd be good for a 510? 200/125/215?

200+125+215=540 might be a long shot but well see what happens on the day. I always hit better in comp rather than gym so beating my pb in the gym is a good sign \:D/

Good work on the PB TT, keep it up mate

VP

shot bro new PB and a farken good one too \:D/

look forward to seeing it all in action soon bro

Cheers guys although it was just in the gym I could of squatted 300 but it doesnt count till you do it on the platform :twisted:

Bench press 75x10x10 (7sets max grip 3sets POR)

Straight bar pushdown p2x10x5

Skullcrushers 20+barx10x4

CG steep incline 40x10x4

hard day today only had breakfast in me and a energy drink, trained after work and as we were chokkablock didnt get a chance to eat.

On a plus though BW is creepin up again sitting around 116.7-117 with brekfast in me.

[Old Bull]

Shot Bro on the PB Squat :clap: :clap:

[Phedder]

On a plus though BW is creepin up again sitting around 116.7-117 with brekfast in me.

Solid! Wanting to be SHW or 125 and under? How tall are you if you don't mind me asking?

[tinytraps]

Shot Bro on the PB Squat :clap: :clap:

Cheers OB going to be a good go at close to 200 come nov 20 :nod:

On a plus though BW is creepin up again sitting around 116.7-117 with brekfast in me.

Solid! Wanting to be SHW or 125 and under? How tall are you if you don't mind me asking?

Not sure bro 125 for now but I think I will eventually grow into the supers maybe by the time im in the opens 130-135? Currently Im about 177 shrunk a bit :oops:

[drizzt]

Sweet brother, see you there :nod:

500 sounds good, I reckon you'd be good for a 510? 200/125/215?

:doh: Oops! In my head I added an extra 5 to your squat and bench, but wrote something different :oops: :pfft: This IF seems to be dulling my math :^o

Still, aim high bro!

[tinytraps]

Yea dont wana come all that way and bomb (again!!!) :evil:

powercleans 40x5x2 45x5 50x5 60x5

CS med box squat 60x5 80x3 100x1 120x1 140x1 160x1 170x3 140x8

goodmorning 70x8x2

Lower volume today, Happy with box squats not doing them traditional with a pause just going til i feel my glutes touch then explode back up. I feel this is a better style for my type of squat.

[Big john]

Lower volume today

Lower Volume....Blasphem!!!!!

where is the Real TinyTraps and what have you done with him? :twisted:

[tinytraps]

Back was a lil tender so keeped the volume down but intensity still up mark my words ill be back into full steam next week!!

Power jerk 20x5x2 40x3x2 50x3x2 60x1x2 70x1x3 80x1 90xm

Forward press 40x10x4

Seated laterals 5x10x2 10x6 5x10

pushdown p2x10x2 p3x8x2 p4x5 p2x10x2

shoulder is a bit f*@kd at the moment hear a grinding noise when doing pressing and by the end of the pushdowns had a numbing pain in the right ac, just monitor it for now. Looking forward to saturday. we get cool tshirts:cool:

[bar-belle]

shoulder is a bit f*@kd at the moment hear a grinding noise when doing pressing and by the end of the pushdowns had a numbing pain in the right ac, just monitor it for now.

:shock: look after that shoulder mate!!

Looking forward to saturday. we get cool tshirts:cool:

Saturday...AKSM?

[tinytraps]

Meh if teh shoulder goes it goes, for now just keep SFW til it rips out of its socket!!! :evil:

powerclean up to 70x2 good speed pulling the bar super high just trying to figure out how to catch the bar properly. Bit of coaching and should be throwing big weights round in no time.

split jerk up to a clean 85x1 lots of triples doubles and singles on lighter weights. Got some coaching by one of the older oly guys, fixed a few things which made the weights flyup, reckons I have the hip power to jerk 110-120 (he said cos of my fat arse lol) just need to work the technique more and it will come. Picked up one thing that I maybe able to take into ASM.

Last hit out before saturday, low back and shoulders were achey so wanted to do some oly stuff to loosen up. ITs gonna be a fun day, If I go in and reach my goals will be a good day.

Goals ASM

Log- 85

full dl- 200

incline log- 0reps

herc hold- 15s

tyre -1flip

stones- 2nd stone.