Preparing for Z day

[nate225]

We'll have a good yak on Sat bro - try and give you some tips for longevity! Can't have a young man like you breaking yourself into bits before your time! :grin:

[Laver]

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.

What are your goals etc around Olly work at the moment? Get ur ass into AUT gym at some stage and ill let you know what your doing wrong/ help you improve. I'm more than happy to give you a hand. Are you still just at Gillies or have you progressed on the Net fit idea? Cos we've talked about this before but as yet you haven't trained Olly work with me to have a look at!

[tinytraps]

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.

What are your goals etc around Olly work at the moment? Get ur ass into AUT gym at some stage and ill let you know what your doing wrong/ help you improve. I'm more than happy to give you a hand. Are you still just at Gillies or have you progressed on the Net fit idea? Cos we've talked about this before but as yet you haven't trained Olly work with me to have a look at!

Still at gillies bro will probablly be there as long as its still open! Re oly goals not sure, I want to be able to be able to do snatch/powersnatch, clean/powerclean, split jerk/powerjerk with reasonable technique. Wether ill start competing who knows? But Id like to think that I could do pl/sm/oly all at the same time!

[steak]

Happy hunting brah! 8)

[tinytraps]

Aucklands Strongest Man

log- 77.5

dead- 200

herc hold- 2s

300kg tyre- 4flips

stones- 2nd stone

Positives

-Cleans on the log were explosive

-Tyre flips did better than I tought

-Got at least 2 stones

- dead 200, Im a consistent 200 puller now so onwards and upwards to that 500lb mark

Negatives

-took four turbos. Bad f*@kin Idea crashed so bad, almost passed out after the tyre and had general nausea and light headedness

-Log, presses were off even though I felt the push was explosive I kept losing them forward.

-dead should of gone for a pb on my 2nd ah well s*#t happens.

- Lack of strength. Especially in the overhead events. Nothing more to it really.

Overall I had a really good day despite my performance. Some inspirational lifting went down makes me want to stop being a pussy and do something awesome like dead 320 log 140 and load that 155 stone. Ned to work on strict press, explosive lowerbody power, bigger dead and bigger squat/front squat. I will be back next year and I will redeem myself!!

[tomsammce]

Nice bro! Was bloody good to meet ya, go hard!

[tinytraps]

Nice bro! Was bloody good to meet ya, go hard!

Yea bro cant wait to hit it again!

front squat

clean and press

lat pulls

body is fucked from the weekend, lowback cramps just sitting down biceps and forearms much the same. some light stuff to get the blood flowing

[Old Bull]

Good effort on the SM bro :clap: :clap: :clap:

[startinfromscratch]

traded those turbos for rice yet son?

[tinytraps]

traded those turbos for rice yet son?

:nod:

powerclean

seated row

squats

First time since I can remember that ive not wanted to go to the gym and train. Ive strained the left bi, any kind of rowing motion makes it feel like tearing. Medial ligaments of my left wrst are flaring up making squats a bitch so ill take the rest of the week off then reevaluate where im headed and what my goals are. My weight needs to come down some.

[tinytraps]

Random ME bench

Dead bench(off chest)- 20x5 40x5 60x5 70x5 80x5 90x5 80x3x3

Feet up bench- 40x5x2 50x5x2 60x5x2 80x5

Steep incline 40x10x5

Flat flies 10x10x5

V bar pushdown 25x10x5

Felt good today. Really weak off the chest. Cant bench with much of an arch anymore screws with my low back so makes any squat/dl/gm a bitch.

So back to the old school bench technique. I need to see a physio about my wrist curling the bar is a struggle. So things I can do in the meantime while it heals up: Any bench/oh movement, rows, hibar/front squats, deads, hibar gm, leverage/fat bar/pinch gripping. Cant do any curls or low bar movements. Will work with what I can and hit it hard.

[drizzt]

Sounds like you're a bit broken at the mo bro? Stink to hear, hope you can work through it soon alright.

[tinytraps]

Well I managed to score a job that ive been hustling for ages. Point is Im going to be in the gym everyday. No more need to rush my fitness I can kick back and cruise since Ive got me some stability. Now I can stop worrying about my run time and start focusing on the speed of my squats...WATCH THIS SPACE!

[tinytraps]

Well its time to have fun with lifting again. Theres more important things in ife that ive let slip in the last year so time to put those things back as the priority. Ive found that itll be best for me if liftings apart of my life not the focus of it. Any ways I have some loose goals that Ill seriously focus on achieving in 2011.

Goals= raw bench 140, equipped bench 200 bw 110-115kg.

I have the tenency to lose focus quick so keeping my goals simple will hopefully cut that shit out.

The plan is to split trainng into 4 phases

phase 1: bodybuilding+modified millitia, building a raw base and off the chest strength

phase 2: modified millitia, low boards and straight weight speed work.

phase 3: modified millitia, low and hi boards, band work, shirted benching

phase 4: same as 3 but more emphasis on shirted benching and lockout.

each phase lasts roughly 3months. raw 140 to be done by endo of phase 3 and 200 at bbro or last comp of year.

Comps planned auckland champs, ni champs nats and bbro

Anyway long post that probablly makes no sense but anyway on to training. Trained at CBC with the team

rots, reardelts

Incline bench 5x5x60kg

feet up bench press 20x10x2 40x5x2 50x5x2 60x5 70x3 80x5

Incline palms in 5x3x30

rolling db ext 3x15

cg db press 2x15

band pressdown 3x20

NG pulldown 4x10

DB row 4x10

Pendlay row 5x5

Face pull 3x20

mammoth sesh today before newyears. Just testing the waters will start aggresive weight addition soon, looking forward to lying the CBC flag in the new year!

[Phedder]

Good to see you back into serious lifting Are you going to compete bench only? or still do 3 lifts? unfamiliar with millitia, so I'm sorry if that explains it :oops:

[tinytraps]

Good to see you back into serious lifting Are you going to compete bench only? or still do 3 lifts? unfamiliar with millitia, so I'm sorry if that explains it :oops:

Chhes bro feels good to have iron on the brain again \:D/ Yep bench only this year, have still got this niggly low back issue thats flared up making squatting deads and goodmornings hard box squats arent so bad so ill see what I can maintain.

The metal millitia crews revolutionized benchpress training, high volume heavy weights and put heavy emphasis on learning technique for the shirt.

An example of the template ill be using was influenced by them westside and Tonka.

Monday:Bench 1

Incline/Flat/Reverse grip 5x5 (used as warmup)

feet flat bench/Pinpress/floorpress 5rm/3rm/1rm (cycle each week)

db flat/incline 3-5x5-8

2 tricep exercises 3-5x10-20

Tuesday:Back+Bis

Wedensday:Shoulders+light tris

Thursday:Legs

Friday: Bench 2

cg incline/cg flat/ mg 2board press 5x5(warmup)

db bench 4x10-12

flyes 4x10-12

2 triceps

biceps

[Phedder]

Sorry to hear about the back, might be able to sort it out sooner than you think and begin training all three lifts again. Gotta have hope. Certainly looks like an intense bench program :shock: have fun with it!

[Rookie]

Cool new title bro! Game`s on bro 8)

Go hard :nod:

[soundsgood]

I like your new goals man. Persistant injuries are such a pain, I think you're doing the right thing not pushing it at the moment, let it heal. You've got another 20 years+ of lifting ahead of you :grin:

I am interested in your target of adding 60kg to your bench with a shirt. Thats over 40% increase! If thats the case, sign me up for a shirt fitting \:D/

[tinytraps]

Cool new title bro! Game`s on bro 8)

Go hard :nod:

Chur bro! No more slacking off here 8)

I like your new goals man. Persistant injuries are such a pain, I think you're doing the right thing not pushing it at the moment, let it heal. You've got another 20 years+ of lifting ahead of you :grin:

I am interested in your target of adding 60kg to your bench with a shirt. Thats over 40% increase! If thats the case, sign me up for a shirt fitting \:D/

Thanks SG. Ive had a few niggly injuries that ive tried to suss out this year some of them worked out ok and others, like the low back, just havent comeback. Sometime doing moderate box squats and lots of core work shouldnt do it anyworse.

Shirted benching is a funny thing. When I first gt into a shirt I got 180 to a 2" board when my raw was around 120. In the cycle leading up to the auckland bench champs I hit 170 while my best raw I did was no more than 110. Alot depends on technique, jacking the shirt and of course how tight you wear them. and when it comes to bench shirts its the one time you wana be wearing an XXS :pfft: :grin:

[steak]

Dont let your bench overtake your squat :naughty:

We have rules

[Viking Power]

Dont let your bench overtake your squat :naughty:

We have rules

ahhh,,,,,,, good to hear rules please post them in bold i was getting worried :pfft: :pfft: :pfft: :pfft: :pfft:

good goals TT go hard mate 8)

VP

[steak]

6. If your bench press equals or overtakes your squat or deadlift you shall be fully responsible for the purchase of enough good quality steak to feed the committee and the guests of the committee.

a. You shall cease bench pressing until the issue is rectified

[tinytraps]

Ive got nothing to worry about....Yet!!!!

7. If Harleys bench excedes any males squat in the club rule 6 shall be made null and void whilst the member concerned shall be banished to the squat rack everyday until the rectified

[Viking Power]

:pfft: :pfft: :pfft: