Preparing for Z day

[Big john]

60kg!! squats for the PARMMMMMMMMP!

THATS WOW! :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

thanks for the text bro..Ammo!

[tinytraps]

60kg!! squats for the PARMMMMMMMMP!

THATS WOW! :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

thanks for the text bro..Ammo!

Felt the burn in my ass and needed a zimmer frame to get to my scooter with an indy motor in it :pfft:

week 3 day 2

Bench press all reps paused

20x10

60x6

75x5

87.5x4

95x3x2

100x2x2

115x1 =paused pb

120x2 (2sec pause on each) PB \:D/

3 second pauses from here on out

100x2x2

95x3x2

87.5x4

80x6

60x10

Squats 60x5x5 PAAAAAAAARMP

Dips 5x2

Felt shit going into this workout. Was helping out my mate who wants to do the comp with me so I jumped in with him. 120 felt like 100 so I went for another one, easy. 140 is going down!

[tinytraps]

Went in and did a double sesh today

am

straight arm pulldown

face pull

crossovers

shrugs

pulldowns

curls

pm

floor press 80x3x6

bench por 60x2x5 60x20

pushdowns

curls

forearm

Im feeling good atm, appetites going up and Im sitting at around 112kg only 3kg to where ill be happy, but if my bodys gaining then Ill go with the flow. Today was about adding a little extra volume in and flushing the upper body with blood. Nothing was heavy and all the presses were snappy.

[tinytraps]

Week 3 Day 3

Bench press max grip paused

20x10

60x5

75x4

90x3x2

100x3x8

front squat 3x5

lateral raises 3x5

pushups 3x10

Wek 3s been and gone still not feeling the sheiko flu. Started feeling fatigued by the end of the 8 triples but pushed through it alright. Benching is feeling really good, got 2 buffet nights in a row bring on the swole!

[Big john]

Wek 3s been and gone still not feeling the sheiko flu

maybe if you werent doing 60kg squats for reps to get the PARMP :shock: :roll:

I didnt think it would feature as much in a bench template?

[tinytraps]

By sheiko flu Im talking about the fatigued state you get where everything starts going slow etc. My benching has been pretty consistent although Ill get back to you come week 10. One ting I do find though is I find my self going for a 2hour sleep+ each day with 8 hour+ sleeps at night, plus my apetite is insatiable atm. Maybe thats a factor?

[startinfromscratch]

By sheiko flu Im talking about the fatigued state you get where everything starts going slow etc. My benching has been pretty consistent although Ill get back to you come week 10. One ting I do find though is I find my self going for a 2hour sleep+ each day with 8 hour+ sleeps at night, plus my apetite is insatiable atm. Maybe thats a factor?

i must say, was feeling fried halfway through this week, but i have been sleeping more than usual too.....

[Big john]

shag + jack3d = Slumber of the kings :pfft:

[startinfromscratch]

shag

its my only cardio broseff

[Big john]

shag

its my only cardio broseff

Amen!

[tinytraps]

Week 4 Day 1

Bench press

20x10

60x5

75x4

90x3x2

100x3x3

110x2x2

Squat

60x5

80x5

100x4x4

Thats all I had time for today, will do the second round of benches tommorow with upperback. Low bar really effed with my shoulders and wrists need to do some aggressive stretching. Squats felt good, used a shoulder width stance. Not bad on the back, little worse on the knees but it should get better. BW is at 113 and on the rise getting swole baby!

[Big john]

still rekon you got a good txt book low bar squat :clap:

[tinytraps]

still rekon you got a good txt book low bar squat :clap:

Its a shame they dont give you extra points for having pretty technique! :pfft:

Week 4 day 1 part 2

Bench press tng

20x10x2

60x5

80x5

90x5x3

110x3

120x3

90x5

Flyes 3x8

Pullups wg dead hang 3x1

wg pulldowns 3x5

pendlays 5x5

machine row 3x20 10s rest

finished off day 1 today. Bar speed was good on all the sets, 120 was as good as 110 which was the same as 90, only started to slow on the last rep. If I had done a ME I could of got 5 maybe 6. No fear. No mercy. Come at me 3 plates!

[Big john]

Talk is cheap...and the leader of the swole patrol is dishing it to the tin, EpicGymtime styles!

nice work on the 120sx3 bro madness :clap:

[startinfromscratch]

your benching is rediculous. that is all.

[tinytraps]

Chhers broskis! Feels odd to be benching more than Im squatting Mixing up the plan a bit, will be doing a deload next wek then testing to reset my maxes for the comp cycle.

[tinytraps]

Week 4 day 2

Bench press paused

60x5

75x5

90x4x2

100x3x2

110x2x2 -quick and snappy

100x3x2

90x5x2

80x8

60x10

Floor press POR

70x2x6

super wide flat bench

60x10x4

Millitary press 50x7x3

Fatman rows 3x5

Stiff arm pulldown 3x10

Face pulls 3x10

Was an animal in the gym today, I was throwing the weights around like nothing, didnt need to take much rest in between just punched it out. Big bench biby!

[mike27]

solid!!

:nod:

[poos_n_wees]

Was an animal in the gym today, I was throwing the weights around like nothing, didnt need to take much rest in between just punched it out. Big bench biby!

LIGHTWEIGHT!!

Ditto to everyone's comments on your benching.. Impressive :twisted:

[thatwaslight]

Wendys = anabolic

Liked

[tinytraps]

solid!!

:nod:

Was an animal in the gym today, I was throwing the weights around like nothing, didnt need to take much rest in between just punched it out. Big bench biby!

LIGHTWEIGHT!!

Ditto to everyone's comments on your benching.. Impressive :twisted:

Cheers mike, PnW! Ive adapted pretty good to this volume, My max has increased for sure, we'll know by how much next week!

Assistance

bench triples @ 70%

tris 50reps

Deads up to 80x3x5

towel curls 20x5x3

chins x5,3

just a muck around sesh. Working my way back into squats and deads. Dont think Ill be able to make my planned session tommorow so will combine day 3 and 4 on sat.

[startinfromscratch]

good read http://web.archive.org/web/20050213003326/www.zyworld.com/powerlifting/benchsheiko.htm

[tinytraps]

Week 4 day 3+4- last day of prep

Bench press

20x10x2

60x5

75x4

90x3x2

100x3x3

120x1- good

140x?- came off the chest and started to slow but would of gone up. Unfortunately spotted grabbed it prematurely and started to assist dont know by how much but I was fucked off cos I would of finally got my 3plates :evil:

140xm- got about 2inches off the chest then started to drift towards the face. Spotter took it.

100x3x2

90x5x4

80x5x6

75x6

60x12x2

Leg ext 80x5x5

Db millitary 20x6x2

Db flye 12x8x4

Hammer curl 12x8x4

WG lpd 50x10x5

Rope pushdowns 30x10x5

Well all the prep phase is done. from next week im adding back squats and deadlifts into the mix aswell as changing up the benching, specifically the addition of floor press as a main movement. As above 140 was a go on the first try but was just not enough gas in the second. I mentioned it before but next week I will be deloading the bench up to next friday where i'll be doing a test. squats and deads will start at 70%.

[startinfromscratch]

you gonna peak with 32 or the 6 week peak?

[tinytraps]

you gonna peak with 32 or the 6 week peak?

I was thinking about 32. But now Im 99% sure Im going to run the prep block again, doing the same thing auto reggin here and there going a bit heavier, doing a few more sets, extra long pauses etc etc. If all goes well Ill have put 15kgs on my bench in 4 weeks. I don't expect to add another 15 in the next 4 weeks but if my bw keeps rising and I keep smashing the tin 150+ isnt too far outa reach.