Preparing for Z day

[tinytraps]

Yea bro always good to have a yak, cheers for the lift offs too 8)

11/02 Shirted bench+arms

CG bench press

20x10x2

40x5

60x5

70x3

85x5x2

Shirted bench 46 f6

100x3-4bd

120x3-3bd

140x1-2bd

160x1-2bd

170x1-2bd

180xm-2bd

Incline extensions

20x10x2

30x8

40x6

30x8

rope pushdowns

35x10x3

oh db extensions

25lbx10x3

incline cg barbell press

40x10x3

ez bar curl

10x10x2

20x8x2

30x6x2

20x10

bb wrist curl

20x50 PB

Good day back in the shirt. Lockouts felt nice and snappy. Definetley need to work on the lat strength felt hard keeping the bar in the groove and keeping tight. Big thanks to steak for the liftoffs, rach for the board work and the vid :grin: 200 will fall this year. From here im going to focus on building my raw up to 140. As soon as thats done, ill do a 6-8 week shirted cycle and by the end of that 200 will be smashed. I stayed relatively calm during the heavy sets too, BIG confidence boost!

[Phedder]

Those lockouts looked effortless! :clap:

[thatwaslight]

Bro what is your raw max?

[tomsammce]

what is the benefit of training with the boards TT and steak? is this to focus on a certain part of the lift where perhaps u are weak through... to just train that stciking point without having to train the full ROM?

[tinytraps]

Those lockouts looked effortless! :clap:

Cheers phed! Should of really taken 180 again but good for a first hit out.

Bro what is your raw max?

Hey bro probablly in the 115-120 area. My raw bench is shit.

what is the benefit of training with the boards TT and steak? is this to focus on a certain part of the lift where perhaps u are weak through... to just train that stciking point without having to train the full ROM?

Yup if training raw, boards help strengthen your weakest point. I like to use the 2" and 4" board anything bigger than that and it becomes an ego exercise my rom ends up being quite small at max grip coupled with my arch. It was my first time back in the shirt and it was quite tight so using the boards gave me a target to reach for. A rule of thumb in the shirt is that if you can hit it off a 2 board you can hit it off the chest.

[tinytraps]

12/02 Quads+abs

Front squat

20x5x2

40x5

50x5

60x5

75x5x2

Leg press (w/25s)

4ppsx10x2

5ppsx8x2

6ppsx6x2

5ppsx8x2

4ppsx20x2

Leg ext

p8x12x3

p6x12x2 (focused on holding the contraction at the top, way harder!)

Decline straight leg situp

bwx10

bw+5kg behind headx3x3

bwx10

DB side bend

50x5x3

Good session again front squats were easy, if I get 80x5x2 next week itll be a PB, leg press trying to get the quads firing, glutes and hams like to take over. Ive decided to do the march novice as a skills test going to lift raw(maybe belt) goal is 160/110/180. Pathetic I know but this total will be smashed at the next hit out guaranteed.

[startinfromscratch]

RAWR POWA!!

loving the volume brah!

[Big john]

good seshs bro, nice work on the Shirted bench, should see some carry over onto raw with that, 170ish @ 120kgs last year bro, the big is not strong motto is working!

[tinytraps]

RAWR POWA!!

loving the volume brah!

good seshs bro, nice work on the Shirted bench, should see some carry over onto raw with that, 170ish @ 120kgs last year bro, the big is not strong motto is working!

Cheers brothers! all I gots to do now is put it into practice and hit it in comp! BW is 106 at the moment and Im feeling strong(er) than before.

14/02 Chest+tris

Low incline bench

20x10x2

40x5

50x5

60x3

70x1

80x1

90x5x2 PB

Flat db press

30x8

42.5x5

42.5x5

42.5x3

Flat db flyes (just as a stretching movement)

15x10x2

Pushdowns

54x10x10

Quick train while at work today. Big pb on inclines dont think theyve ever been that strong. Going for some reps with 95 next week! DB pres felt good, last set was wobbly, chest was blown up and fatigued. Happy with how trainings been going the last couple of weeks been attacking each session with focus and intensity.

[tinytraps]

15/02 Back+Bis

Chinups

BWx2

BWx2

BWx2

DB row

20x10

30x5

40x5

50x10x2

Seated cable row

60x10x2

72x8

78x6

60x10x2

Barbell curls

20x21x2

Cable curls

18x10x2

Another quick session before work. Db rows felt good, should of just kept going but oh well next week 15 with the 50s me thinks. Focused on pulling with the elbows and getting a exagerated stretch at the bottom. Pchain tommorow, Looking at 4.5-5pps on v squats then hitting 150-160 at the end on power squats.

[tinytraps]

16/02 P-chain

V-squat

1ppsx5x2

2ppsx5

3ppsx5

4ppsx5

4.5ppsx5x2 PB

SLDL

70x5

90x3

110x1

130x5x2 PB

140x5 PB

lying leg curl

48x6

30x10x3

Power squat (100% raw)

60x3x2

80x1

100x1

120x1

140x1

150x1

cable wood chop

30x10

42x10

54x5x2

Happy with how the strength is coming up! will go 5.5/6pps on reverse hacks next week, SLDLs were good thats why I went for the extra set at 140 ground the last reps out but there was no way I wasnt hitting 5. Next week Ill add another set. Focus on keeping my hips pushed into the leg curl, squeezing the hammys all the way down and all the way up, almost fell down the stairs legs werent functioning right! Squats strong again, 150 will be my opener come march 5th only trouble is hips are shooting up first.

[HarryB]

Hey man.. just reading through your journal and saw your hips are shooting up first in your squat. I personally found that rack deads really helped me with that same issue. Strengthened my lower and mid back so that I don't find myself coming over and my knees and hips line up instead of the legs straightening out before the hips lock out.

Pretty common thing I see in guys doing deads as well.

[tinytraps]

Harry.. What I think is actuallly happening is that my lowback and hams are the dominant force when I do comp squats. I use quite a low bar wide stance, and have quite alot of upprbody lean (just because my leverages are shit lol). I really need to focus on driving back with the traps first, trouble is I feel most comfortable looking down, which makes leading with the chest lots harder :?

17/02 Shoulders/upperback

Seated barbell press

20x20x2

40x5

50x5

60x5

70x3

70x4

70x5- I actually got stonger the more sets I did??

Db press

15x10

20x10x2

25x8x2

30x6x2

25x8x2

20x12x2

Cable lateral raise ss Db lateral raise

15x10//7.5x10

15x10//7.5x8

15x10//7.5x8

15x10//7.5x8

WG lat pulldown

105x10x5

Rope facepull

40x12x5

Fairly avg today. Got very little sleep due to the heat (and maybe playing some online black ops ) Then trained first thing in the morning. Strength felt off so kept it light and got some blood in there. Hammys are very very sore!

[HarryB]

LOOKING DOWN!!!! Isn't that breaking some kind of cardinal rule or something? Mind you it's hard not to when you are sitting the bar low. be intersting to see your squat set up, arm placement etc etc etc

[tinytraps]

Yea in comp I basically stare down the head judge so im looking down. Not DEAD to the floor but you get the picture :pfft:

[tinytraps]

Heres some squat footage from last year. Nothing has changed with y technique except I use a less exageratted dip.

[tinytraps]

18/02 Tris+bis

CG benchpress

20x20

40x5

60x5

70x3

80x1

90x5

90x5

100x1

Incline skull crusher

(all plate weight only)

20x10

30x6

40x6

40x6 PB for second set

V pushdown

p2x10x3

OH db ext

12.5x10x3- move weight up next week.

CG incline

40x10x3

EZ bar curl

(plate weight only)

20x10

30x6

30x6

40x3

Alt db curl

17.5x10x3 PB

Wrist curl

22.5x50 PB

Good arm session today. Elbows a little niggly, shoulder a lil niggly and have developed a strain in one of my right wrist flexors, only flared up on the heavy curls and could feel it when benching but no big. My last session at gillies today, fitting to finish with some curls

[tinytraps]

19/02 Quads

Front squat

20x10x2

40x5

50x5

60x3

70x1

80x5x2 PB

leg press

5ppsx10

8ppsx10x2

9ppsx8x2

10ppsx6x6- no more room for plates! no one wanted to jump on either :?

Leg ext

p15x10x10

Bit of a hodge podge workout today, front squats felt strong might test next week or just keep adding weight until I cant anymore. Leg press was really easy at our gym 400 was pretty light, no one wanted to jump on to add weight so left it. Teardrops were cramping up really bad by the end walking down the stairs was very very awkward!

[steak]

zimmer time :grin:

[tinytraps]

Lend me one of your herons to carry me round :grin:

21/02 Chest tris

30* incline bb press

20x10x3

40x5

50x5

60x3

70x1

80x1

95x5x2 PB!!

Flat db press

30x5

42.5x5

42.5x5

42.5x6 PB!!

Flat flyes

15x10x2

Tricep pushdown

stackx10x5

during my break

tricep pressdown

stackx10x7

reverse 1 arm pushdown

24x10

18x10x2

mean workout today! PB on inclines, and flat will probably just spot and load next weekend cos trainings going good dont want to slow down yet! will go 45s next week on flat press then bring me the 50s! The reverse pushdown is very hard for me so will make this a staple exercise to bring it up.

[steak]

good momentum bro...milk it 8) :nod:

[tinytraps]

22/02 Back bis

DB row

20x10x2

30x5

40x5

50x15x2 PB!

Seated row

60x10x2

66x8x2

72x6x2

66x8x2

60x10

hammer curl

15x10x10 PB!

Frantic few hours looking to hear from my familia in chch, managed to get a call from them mid afternoon, as soon as the quake hit the packed up shop and headed to dunnaz. Very sad time for all those down there, thoughts and prayers are with friends and whanau of all the people affected.

[tinytraps]

23/02 P-chain

v squats

1ppsx5x2

2ppsx5

3ppsx5

4ppsx3

5.5ppsx5 PB

5.5ppsx3 PB- got the case of the mind f*ck, grrrr!!!

sldl

70x5

90x3

110x1

130x1

140x5

140x5 PB

powerclean

70x1x6

1 leg seated leg curl

p7x10x5

Felt pretty drained today after working 5am to 9pm yesterday then 5am to 230pm today (suppose to be me day off) V squats were a max effort today every rep grinders, wanted 5 for both sets got to 3 but doubt crept into my mind so left it. SLDL were good again pb for second set. felt pretty drained so kept it light to finish, will change up the exercises next week, gonna keep on trucking, will give the novice a miss, ill be missing out on 8hrs work, right now im squeezing every penny so work gets priority.

[HarryB]

good news on your family bro!

Watching the news over here kind of screwed with my head as well.. I am not from chch but used to have a lot of work there and it's sad seeing places I know turned to rubble. Thankfully what little family and friends I have in chch are all good.

[tinytraps]

good news on your family bro!

Watching the news over here kind of screwed with my head as well.. I am not from chch but used to have a lot of work there and it's sad seeing places I know turned to rubble. Thankfully what little family and friends I have in chch are all good.

Chhers harry bro! much appreciated.

The thing with us being a small country, everyone knows someone somehow, so many people have been affected by this. Its quite hard to concentrate on training when people so close to home are suffering :?