Preparing for Z day

[tinytraps]

Cheers peeps! only 15k away from three plates 8) And it's coming closer each day :twisted:

04/05 Back bis

NG pullups

bwx2x5

Bent over row

60x10x2

80x8x2

100x6

120x8 PB

70x20

DB row

30x10

50x10x2- too easy will go more reps next week.

DB shrug

30x15x5

WG pulldown

48x10x5

Huggy rows

24x10x5

BB curls

25x10x10 PB

cardio: 15 mins, 2.85km, xtrainer

Road to a big(ger) bench is in full swing, upping the volume on lats, upperback and bicep work, key stabilizers in the bench. Hopefully the lats will thicken up enough to reduce the rom some more. 140 here I come!!!

[Viking Power]

Good training TT, :clap:

I am glad the bench is coming along for you well done, 140kg is on its way alright keep smashing it mate with those Hammer Curls too :pfft: :pfft: junior Shepard.....

[tinytraps]

Cheers VP, I know when you can rep 3 plates, you move from being a shit bencher to an average bencher :pfft: Wel when you compare your self to the best anyway...If I can hit 140 within 3-4 months Im going to push hard for 160 8)

[tinytraps]

05/04 Quads deload

Leg press

5ppsx15x10

Leg ext

66x10x10

Calf raise

66x20x7

Nice and light today. Took my time too. Tried some light squats today but the lowerback was having none of it, wouldn't even stand up to 60kg. Back to aggresive foam rolling and stretching. Will figure out what I;m going to be doing with my lowerbody training in the mean time.

[tinytraps]

06/05 Delts tris

Strict millitary press

20x10x2

40x8

60x1

70x6 PB

60x7.5

Seated db millitary press

25x10x4

Cable side laterals

18x6x4

Elbows out pushdown

stackx15x4

Rope pushdown

30x15x4

Cardio- xtrainer 15mins 2.71km

Half workout today as Ill be spotting and loading at the Auckland champs tommorow. Shoulders are feeling strong now, 80 for reps coming up. Planned my rehab for my low back too, and hopefully maintain the strength that ive built up lately in the quads/pchain. Also Ive managed to put on 3kgs in 2 weeks! with a 2cm loss in waist measurement. Didnt get a chance to do other measurements but will get them done tonight. Well if thats the case then...Clean bulk is on! Cardio, good food, heavy weight training= SWOLE

[tinytraps]

First week of lead up into novice bench champs july 24th

09/05 ME bench press

Old school bench press (flat back legs straight out in front no leg drive)

20x10x2

40x5x2

50x5x2

60x5x2

70x5x2

80x5x2

90x5x2

100x5x2 PB

CG incline press

20x10x2

40x5x2

50x5x2

60x5

70x5

80x2 dangit!

80x3 Yeaaa buddy!

Flat db press 30x10x3

Flat db flye 16x8x3

Reverse grip pushdown 19x15x4

Rope pushdown 19x10x4

Oh rope ext 26x10x4

Spotted and loaded at the apa champs on saturday some real inspiring lifts going down. Good to catch up with shaz, lance tonka darren and some of the lifters I havent seen in a while plus team CBC 8) Had a chest infection and head cold since friday night feeling pretty stink, most of my food has revolved around shakes and chicken and rice. Still sick going into todays session but feel much better now.

Todays benching felt good. Wasnt expecting to hit a pb in this state but was pleasantly suprised. I cant arch fully anymore due to the lowerback so the upper body muscles are going to have to step up to the plate. CG incline was good, wasnt happy with my first attempt at 80 so gave it another nudge and went much better. High volume is going to be the flavour of the day will see how it plays out leading up to the novice.

[Corey1982]

You and the boys spotting this weekend just gone did a solid job and I take my hats off to you :clap: . Work hard and be smart during your rehab for that back and I feel the key factor to that is going to be getting some decompression/traction work around the SI joint and getting into the Quadratus labortum and Glute medius with the PVC pipe/ball and get into any trigger points you find.

Are you doing the July 3 lift novice? or is there going to be a bench only one also this year?

[tinytraps]

You and the boys spotting this weekend just gone did a solid job and I take my hats off to you :clap: . Work hard and be smart during your rehab for that back and I feel the key factor to that is going to be getting some decompression/traction work around the SI joint and getting into the Quadratus labortum and Glute medius with the PVC pipe/ball and get into any trigger points you find.

Are you doing the July 3 lift novice? or is there going to be a bench only one also this year?

Yea bro we had a few close calls with some 300kg squats and saving simon from crushing his face with 220 :pfft: Loading all day really takes it out of you!

Yup I was thinking that lots of foam rolling and aggressive lower body stretching is in order. I think I may have compressed disks in the mid to lower lumbar regions, I really do need to get the diagnosis sorted out.

And yes I am doing the novice july 24th there is a bench only section running along side of it as Ive been told. If not itll be token squats and deads The plan is 3 weeks hi volume bench with speed work going hard on accessories then swithching into an 8 week sheiko bench only template for 8 weeks which will peak perfectlyfor that comp. Im not sure how much the sheiko will increase my bench but Im guessing I will hit 130 plus.

[Big john]

Hollah if u need em cards ran booooiiiii!

[bar-belle]

8) to catch up on the weekend TT. You're looking good :nod:whatever you're doing KUTGW. And nice work on the bench PB :clap:

We'll be at the next comp to support you too mate.

[nate225]

Reverse hypers help? Worth a shot. :nod:

[startinfromscratch]

Reverse hypers help? Worth a shot. :nod:

do ghetto ones on an incline bench, facing down :nod:

[nate225]

Reverse hypers help? Worth a shot. :nod:

do ghetto ones on an incline bench, facing down :nod:

????

Not getting confused with Glute Ham Raise are you?

I meant to open the vertebrae up and free up back.

[startinfromscratch]

Reverse hypers help? Worth a shot. :nod:

do ghetto ones on an incline bench, facing down :nod:

????

Not getting confused with Glute Ham Raise are you?

I meant to open the vertebrae up and free up back.

na, theyre ghetto as. adjustable bench, set to 45 degrees. you stand at the high end, and get on the bench, shift down till your hips are at the top of the bench, and use your hands to hold yourself on the bench, to stop you sliding down. then go to it!

[nate225]

do ghetto ones on an incline bench, facing down :nod:

????

Not getting confused with Glute Ham Raise are you?

I meant to open the vertebrae up and free up back.

na, theyre ghetto as. adjustable bench, set to 45 degrees. you stand at the high end, and get on the bench, shift down till your hips are at the top of the bench, and use your hands to hold yourself on the bench, to stop you sliding down. then go to it!

Nutcracker? :grin:

[startinfromscratch]

????

Not getting confused with Glute Ham Raise are you?

I meant to open the vertebrae up and free up back.

na, theyre ghetto as. adjustable bench, set to 45 degrees. you stand at the high end, and get on the bench, shift down till your hips are at the top of the bench, and use your hands to hold yourself on the bench, to stop you sliding down. then go to it!

Nutcracker? :grin:

steriliser225!

[tinytraps]

Hollah if u need em cards ran booooiiiii!

How bout you compete too broski 8)

8) to catch up on the weekend TT. You're looking good :nod:whatever you're doing KUTGW. And nice work on the bench PB :clap:

We'll be at the next comp to support you too mate.

Defs BB, back down to 107ish and feeling pretty good. Once the chest infection settles down Ill be able to hit the cardio hard again.

Reverse hypers help? Worth a shot. :nod:

Will give em a go tommorow :nod:

steriliser225

:grin:

[Big john]

How bout you compete too broski 8)

ill do the cbc one in sep...im building power levels till then

[tinytraps]

10/05 Upper back/bis

WG lat pulldown 135x8x3

MG lat pulldown 135x8x3

UH lat pulldown 135x8x3

WG bb row 60x10x3

CG bb row 70x10x3

UH bb row 70x10x3

SCR 67x10x3

Hammer curl 12x10x4

Reverse curl 20x10x4

Got woken up and dragged into the gym this afternoon, felt a little sluggish but ended up getting a good feel of the back muscles. Didnt use straps at all so grip is on the rise again. Have some major doms in the chest/shoulders/tris today!

[tinytraps]

Did some pvc rolling on the low back and glutes area, was quite painful! My bodys missed the high volume its repayed me by giving me doms

11/05 Shoulders

Seated barbell millitary press 20x10x3 40x8 60x6x4

Seated db millitary press 25x8x4

Machine press ss reverse pec deck 42x8x4//35x10x4

DB side laterals ss db rear laterals 8x8x4//8x8x4

cardio 10 mins nice and easy. PWO 40g whey and jelly beans

BW is around the 107-108 mark, happy with the volume today strength on the whole felt good. Kept the rests relatively short, got a good sweat on. out in 40 mins before cardio. Legs tommorow.

[tinytraps]

12/05 Lowerbody

foam rolling, flexibility and mobility drills

circuit

leg extension 10x10

lying leg curl 10x10

calf raise 10x10

olympic squat (hi bar a2g) 60x10x2 80x5x3

hyper extensions 10x3

side bends 10x3

ws cable crunch 10x3

Found out two things today. I have no leg endurance and my core is piss weak. However, Ive found a way to squat pain free. Thanks to a little anatomy lesson from Nickoli turns out Im better suited to deadlifting than squats. For me to do a decent power squat I need to lean forward more than some which I think is a contribting factor to my back issues. However High bar squats dont seem to flare the back up at all so thats a plus.

Oh and Im starting a 10wk bench only sheiko monday :cool: 140 is going to be demolished!

[tinytraps]

13/05 Speed bench

CG bench press

20x10x2

40x5x2

50x5x2

60x5x2

70x5x2

80x5x2

Speed bench 60x3x9

Floor press

60x5x2

70x5x2

80x5x2

90x5

pushdowns 60x15x4

elbows out pushdowns 60x15x4

over head db ext 12x8x3

End of conditioning week. Was a good workout all the pressing felt crisp. Have to limit my arch at the present time as the back was flaring up but got some half decent leg drive going on. Going to do some recovery work on the weekend and be as fresh as possible for the start of sheiko come monday :cool:

[steak]

Welcome back comrade 8)

[tinytraps]

Welcome back comrade 8)

Boris did me good before, he wont dissapoint me again!

[tinytraps]

Sheiko bench prep phase week 1 day 1-

rotator, rear delt superset

Bench press POR

first rep paused

60x5

70x5

87.5x3x2

95x3x5

Squat

60x6

70x6

85x6x4

Bench press max-ish grip, flat back

first rep paused

60x5

75x5

85x4x4

Incline flyes 12x8x5

Machine crunch stackx15x3

Good way to start the prep phase. Took a little while to find the groove but things were crisp once it was found. Second round was much cleaner the wider grip really helped with speed off the chest. Hitting the lats and upper back tommorow.