Preparing for Z day

[tinytraps]

Training in review

Training over the last while has been quite good. Im loving the volume, and I think the added heavy work is doing me good in terms of size and strength. Im managing to pull a PB of some sort in each session. Im glad Im getting back into heavy lowerbody work again and feel that this will start to grow in leaps and bounds over the coming weeks.

Things to work on

Nutrition has been a big part of my increases in strength and size however I do still find myself being caught out with no food to have, this is a prepartion issue more than anything. Im getting slack with training biceps, my biceps are playing catch up and once they balance out I should be sporting some decent pipes. Also training things like calves and abs, while they are small muscle groups, they shouldnt be overlooked. Need to do more cardio nuff' said :-)

Things that are going good

All my pressing exercises are gaining in strength, shoulder and tricep power in particular. Working on overhead and closegrip pressing power are really having a positive carryover to the flat bench. I also am enjoying upperback and lat work, my bench feels more stable and the bar path is steady. Developing some nice thickness in the trap/shoulder region

Goals next 6 weeks

flat bench 115x5

db shoulder press 35x10

closegrip 110x5

deadlift 210x1

front squat 120x1

Nothing out of this world, but one day. One day soon!

[tinytraps]

07/03 chest+tris

Flat bb bench

20x10x2

40x5

60x5

70x3

90x1

105x5

110x3

Incline db press

20x10

40x3x2

30x7

25x9

Incline flye

15x10x2

Straight bar pd ss reverse grip pd

stackx10//36x10

stackx10//36x10

stackx9//36x8

stackx7//36x7

dips

bwx5x3

Well rook you cant call me piss weak anymore Bench was good again today, need chalk as grip kept slipping wider each rep. Weighed in at 105 this morn so bw for reps on bench slowly getting there. Want bw to get back down to 100 so after this 5week cycle will start recomping down

[tinytraps]

08/03 Back and bis

Chinups

bwx1,2,3,2,1

SCR

60x10

84x6x2 PB

72x12 PB

66x10

60x15 PB

DB row

40x10

40x9

40x9

1arm pulldown

pin8x10x3 PB

pin 8x9 drop pin 6 x6

gable curls

5x10

back was absolutley rooted. Doesnt take very long and my back fatigues. Short sharp sessions is all good with me. Pchain tommorow deads are on the menu, looking forward to it!

[Rookie]

Well rook you cant call me piss weak anymore Bench was good again today, need chalk as grip kept slipping wider each rep. Weighed in at 105 this morn so bw for reps on bench slowly getting there. Want bw to get back down to 100 so after this 5week cycle will start recomping down

Finally benching BW for reps!!!! :clap: I want your DL to come up bro! So you can compete 8) All you gotta do now is rep 2xBW!

HUHUHU, everything looks good bro (no homo) lol

[startinfromscratch]

nigga gonna be SUPERSWOLE!!

im gonna be chasing your deadlift brah... its the only lift i can chase!!!1one11

[PeterDolan]

Do you deliberately avoid exercises on back day such as bent over or t-bar rows because you do p-chain the next day? And do you feel the exercises you did do not impact your deads?

[tinytraps]

Well rook you cant call me piss weak anymore Bench was good again today, need chalk as grip kept slipping wider each rep. Weighed in at 105 this morn so bw for reps on bench slowly getting there. Want bw to get back down to 100 so after this 5week cycle will start recomping down

Finally benching BW for reps!!!! :clap: I want your DL to come up bro! So you can compete 8) All you gotta do now is rep 2xBW!

HUHUHU, everything looks good bro (no homo) lol

Cheers bro! need do get 2xbw first before I even rep it LOL!

nigga gonna be SUPERSWOLE!!

im gonna be chasing your deadlift brah... its the only lift i can chase!!!1one11

Cheers broski 8) Cant wait to see where my raw comp squat has gotten to, want to draw it out a bit more so its a bit more of a suprise.

Do you deliberately avoid exercises on back day such as bent over or t-bar rows because you do p-chain the next day? And do you feel the exercises you did do not impact your deads?

Yes I do deliberatley avoid doing stuff like bb rows and t-bars because I feel they tax the core too much and that has a negative effect on low back strength. Also I dont really feel bb rows are an effective exercise I prefer db rows. Might have to re think the split so things dont overlap, any thoughts?

[tinytraps]

09/03 P-chain

Conv deads

70x5x2

100x3

130x1

150x5x2

Good mornings

70x5

90x5x3- move weight up next week.

lying leg curl

24x10x5

18x10x5

Made a few changes on deads today. Had the bar on my shins in the starting position, and made sure to keep chest up. Felt good reps were coming good, gripp was slipping but held up. Definetley felt it more in the hams glutes and quads rather than the low back which is a good sign. Left limping out of the gym after the leg curls 10x10 30s rest not nice. I found pushing my body off the bench gave a stronger contraction in the hammys so will switch to this style next week and drop the weight as necessary.

[tinytraps]

Just spent 3 hours in the tatooists chair getting my left arm outlined. Absolute awesome job, big ups to Joe and James from nesian tattoos in mangere. Next session will be shading and grey wash looking forward to having it finished off. Pain is temporary glory is forever!

[HarryB]

Just spent 3 hours in the tatooists chair getting my left arm outlined. Absolute awesome job, big ups to Joe and James from nesian tattoos in mangere. Next session will be shading and grey wash looking forward to having it finished off. Pain is temporary glory is forever!

Nice.. post some pics man...

[tinytraps]

Covers the delt onto the back then down back of tri and forearm.

[steak]

Nice work on the ink brah 8)

Bout time we all got together for SFW again aint it 8)

[tinytraps]

Nice work on the ink brah 8)

Bout time we all got together for SFW again aint it 8)

It is! probablly be a pchain session I think, Im keen to test my squats in the next few weeks :twisted:

10/03 Shoulders + upperback

DB shoulder press

10x10x2

25x10x7

25x8

25x6

25x8- nutted up and did the business

Bradford press (3sec pause at top)

40x3x3- way harder with the extra pause

Strict lateral raise

6x10x4

WG lat pulldown

54x10

66x8

72x6 PB

60x15

drop

48x10

db rear lateral

4x10x3

Good session today was a bit tentative cos the arms still fresh will take it easy tommorow I think while it heals up a bit. Want 10x10 on 25 but I focused on feeling the delts working, slowly getting there. Kept it strict on laterals with dbs will start building up the weights to really smash the side delts.

In other news I think Ive been coaxed into doing the 3 lift by my mate sateki langi. Going to have a few sessions together and see how it goes. One of my clients offered me some sponsorship today. He owns his own insurance company, I told him ill wait till im doing the damage before accepting his offer 8)

[Big john]

In other news I think Ive been coaxed into doing the 3 lift by my mate sateki langi

when and where?

[tinytraps]

In other news I think Ive been coaxed into doing the 3 lift by my mate sateki langi

when and where?

The one in may 7-8th. Were gonna meet up for a couple of training sessions and discuss some things thatll help me get to 600

[Big john]

In other news I think Ive been coaxed into doing the 3 lift by my mate sateki langi

when and where?

one in may 7-8th. Were gonna meet up for a couple of training sessions and discuss some things thatll help me get to 600

teke had a good showing at the novice at ymca, belive he took overall lifter...very strong dude and mainly lifted with only a belt

[drizzt]

Nice ink bro! Keen to see the finished product :nod: Same sorta area as mine, just thinking of what to fill the other arm with now :think:

Sweet lifting too man :clap:

[HarryB]

Awesome ink, love the islands incorporated into the pattern. Very nice work...

[startinfromscratch]

i see i am slowly influencing you.. ..

[tinytraps]

Nice ink bro! Keen to see the finished product :nod: Same sorta area as mine, just thinking of what to fill the other arm with now :think:

Sweet lifting too man :clap:

Cheers bro! I already want to get the arm done so I can start on the other one! Then I need to start on a back piece :twisted:

Awesome ink, love the islands incorporated into the pattern. Very nice work...

Thanks Harry! I got him to design something to represent being a nz maori boy growing up in Mangere, he did an awesome job! contains motifs from maori, samoa, tonga, cook islands and a few others 8)

i see i am slowly influencing you.. .. :lol: :lol:

Ill catch up bro, soon well be having ink battles!

Into training

12/02 quads

Hi bar squat

20x10x2

60x5

80x5

120x3x3

60x10x3 (30s rest)

Leg ext

12x5 (30s rest)

Machine leg press

10x5 (30s rest)

Quads are sore already! Were cramping as I walked up the stairs. Squats were bottomed out with a narrow stance. My body isnt meant to squat like this, the urge to turn it into a powersquat is strong, just past the midway point the hips kick in and take over so with the lighter sets I di constant tension style quite hard with the short rests!

[Big john]

good sesh bro :clap: :clap: ....cant say im a big fan of the hi bar squat

[tinytraps]

When its all about building quad size hi bars are awesome but for the numbers cant go past the wide stance powersquats!

14/03 Bench+chest

Bench press POR

20x10x2

40x5

60x5

70x3

80x1

95x1

110x4 PB

115x3 PB \:D/

Incline DB press

20x10

40x4x2 PB

30x10 PB for new technique

25x10 PB for 4th set

Dips

bwx5x3

Awesome bench session today! The set at 115 was a lot stronger than the set at 110, must remember to bring chest high and keep tight. Absolutley stoked to get a flat bench PB slowly inching towards that 140, 115x5 is the next milestone which should see my 1rm between 125-130. Incline dbs are getting stronger next goal is 6x2 before moving up, will keep adding reps to dips till I get up to bwx10x3.

Started my recomp plan today diet has become 3 shake meals 3 whole food cutting carbs from the last 2 meals. will start adding in some HIIT sessions 20mins 2xpw to start. Weight training will remain hard and heavy. Still riding the gain wave, dont see it crashing for a while yet!

[HarryB]

Solid training man!

[Big john]

Weight training will remain hard and heavy. Still riding the gain wave, dont see it crashing for a while yet!

ride it....and ride it hard!

[startinfromscratch]

Weight training will remain hard and heavy. Still riding the gain wave, dont see it crashing for a while yet!

ride it....and ride it hard!

are you still doing the 'constant tension' style for pressing man?