Preparing for Z day

[startinfromscratch]

heapsa pressin as usual bro! itt the 3plate comp bench will be smasheed :nod:

[tinytraps]

heapsa pressin as usual bro! itt the 3plate comp bench will be smasheed :nod:

seems alot written down but It seemed medium volumish 2bh. 140 comp at cbc brah!

[Big john]

heapsa pressin as usual bro! itt the 3plate comp bench will be smasheed :nod:

seems alot written down but It seemed medium volumish 2bh. 140 comp at cbc brah!

i still reckon you shoulve done auck champs! 8)

[tinytraps]

heapsa pressin as usual bro! itt the 3plate comp bench will be smasheed :nod:

seems alot written down but It seemed medium volumish 2bh. 140 comp at cbc brah!

i still reckon you shoulve done auck champs! 8)

All I would of done is give the big boys some extra rest :pfft:

Week 8 Day 2

Standing barbell press

20x10x2

40x5

60x3

70x6

70x3

Seated db press

20x5

30x5

30x5

30x5

DB front raise 10x10x3

WG lat pulldown 150x5x3

UH lat pulldown 165x5x3

Straight arm pulldown 75x6x3

Delt strength getting up there again, transitioning into some heavier lat work which I definetley need. LOwerback is pretty achey from the heavy arching yesterday, but seeing as Im not doing sq/dl its not a big deal.

Ive planned my training out for the CBC club lift and Ill be using the novice as a skills test to input some numbers into the plan. 8 weeks exactly from the novice to the CBC showdown so I need all the time I can get to beat SFS :evil:

[tomsammce]

how many weeks till CBC club lift day?

[Viking Power]

good on you mate bench is coming up well done

11 Big Tom

VP

[Big john]

Heres the latest wednesday teaser! Enjoy

[tinytraps]

Week 8 day 3

Kneeling crunch 3x15

Standing crunch 3x12

Standing cable rotations 3x12

Leg press 7ppsx5x5

Leg ext 90x5x5

Leg curl 60x5x5

Rope Pushdown 30x10x5

Pretty standard workout loving the new gym atm. Have got me something that will be taking my bench into the 200 area once its dialed in and I bring the lockout up :evil:

[tinytraps]

Week 8 day 4

Scap retractions 3x20

DB row 20x10 40x5 50x5 65x3x3

Tbar row 20x10 40x5 60x5 70x5x3

Seated row 60x5 80x5 100x5x3

Shrug hi pull 100x5x3

Pre workout nutrition supplied by Mcds to the tune of a pounder with chips and a coke zero. Just doing some maintenance stuff, good to a bit heavier than usual.

[tinytraps]

Week 8 day 5

Competition bench (all paused)

20x10

60x3x2

80x3x2

100x2

120x2

120x2

120x2

100x3x2

CG bench press 80x5x3

CG incline 60x5x3

vbar pd/bb curl 50x10x3//20x10x3

btb wrist curl, reverse wrist curl, gripper 20x50/20x50/coc Tx10

Good pressing today, bout time I had a goody. Ive gone to a more flat backish bench, can use my lats better compared to the extreme arch which throws my groove out. Ill do some 70-75% triples on monday and then opener friday before resting up for the 23rd.

[tinytraps]

Week 9 day 1

Competition bench press

-all paused

20x10

60x5

80x3

100x3x2

110x3 - Speed good with these quite happy.

Decline Bench press

20x10

60x5

80x5

100x5x2

DB bench press

20x5

30x5

40x5

50x4 PB

bb extensions 20x20x2

Just going through the motions. Im not gonna get stronger the week before the comp so need to push it to hard. quite suprised to pull a pb out on db benches, declines felt less awkward than usual too.

[bar-belle]

Looks like training all going to plan...countdown on now aye...we will be there to support you TT

[drizzt]

Agree with BB, good stuff bro, M.T and I will see you there.

[tinytraps]

Week 9 day 2

Strict press

20x10x2

40x5

50x5

60x1

70x2

70x2

70x1

Machine press 72x10,10,9

DB lateral raise 7x10x4

Cable raise 8x7x4

Rear delts seated 8x10x3

Face pulls 50x12x3

Scare crows 8x12x3

Not to happy with the pressing strength but no biggie, it will be a major priority in the next block of training. After the presses went on to some side and rear stuff, got a good pump. Really like the scare crows very similar to band pullaparts really feel them in the upperback.

Looks like training all going to plan...countdown on now aye...we will be there to support you TT

Agree with BB, good stuff bro, M.T and I will see you there.

cheers team, quite looking forward to it will see you there!

[tinytraps]

Week 9 day 3

scap retractions 3x20

WG lat pulldowns

40x12

50x10

70x8x2

80x5

60x10

50x10

DB rows

20x10

40x5

65x5x2 PB bit of blood spilt on this set ripped the flesh away from around my nail haha

30s rest between sets

chest supported row 50x10x3

straight arm lpd 50x10x3

scr 60x10x3

ng pulldown 50x10x3

db curl 12.5x10,9,8

gripper cocTx10x2, 20x1

Good work out today. Still working on feeling he upper back working during sets, db rows getting stronger ill be rowing the 80s soon. the short rest sets after the heavy work were damn hard but this kind of training will help bring them up to speed. Lower back is frikkin sore now, any kind of flexion is flaring it up. Reluctant to start a course of anti inflams, dont want to become reliant on them. Will just pvc it and stretch then go from there.

[Big john]

This weeks teaser......DA WHOPPER

[bar-belle]

This weeks teaser......DA WHOPPER

Another classic little clip there :clap: the whopper and the wendigo...excellent :grin: and hows the yeti in the background :shock:

[Big john]

This weeks teaser......DA WHOPPER

Another classic little clip there :clap: the whopper and the wendigo...excellent :grin: and hows the yeti in the background :shock:

i did look pretty darn swole...jus saying :pfft: :twisted:

[tinytraps]

That was awesome bro! Makes me miss squats and deadlifts :cry:

[Big john]

That was awesome bro! Makes me miss squats and deadlifts :cry:

that was your best Dead to bro..202.5 mean pull, but manhood starts at 220 8) :grin: :pfft: 8)

[tinytraps]

CBC CLUB LIFT PREP

In the lead up to the auckland novice bench I have done a 4 week block of bench only sheio and a modified militia type routine.

With sheiko I got a 15kg gain on my tng max and got to cross 140 raw off my goals list. However I definetley had an overall loss in general strength ie in the lats and delts even though I was doing some maintenance work for them.

The millitia training with specific days for delts and lats has helped bring those areas up as well as bringing up general pressing strength (wg,cg, flat,incline,paused). The comp will show how much it transfered into comp bench numbers.

Bw has jumped from around 105 to 114-115 and theres been a bit of fat gain, however there definetley been an increase in chest delt and tri thickness with maybe 2-3 cm added to the waist but hey Im a pler no need to be pretty. (my deep blue eyes are all the pretty I need )

Lowerbody training has been pussyish. Mostly leg press and curls/extensions. Back pain has gradually been growing, it has now become a daily ache bending down, putting weights away tying shoes etc but still manageable. After the cbc comp I tink it will be time to invest seriously in proper rehab and get back to some manly lifting.

Any way after that long winded write up time to the plan. Im going to be working with a mongrel hybrid percantage based program ala sheiko, which will be high in pressing volume as I seem to respond best to this type of training. Main lifts will be based around strengthenng the initial drive off the chest, this also means that I will be incorporating a dynamic day into the mix to work on bar speed. In between 2 benching days will be upperback and biceps, delts and light tris as well as some token lower body stuff all done powerbuilding styles. I will also be trying to push my bw closer to the 120 mark which is the weight class limit. All going to plan this will hopefull take my bench into the 150 region!

[steak]

8 weeks till CBC = 150 bench

[tinytraps]

8 weeks till CBC = 150 bench

15kgs in 4 weeks

Weirder things have happened bro!

[Big john]

8 weeks till CBC = 150 bench

15kgs in 4 weeks

Weirder things have happened bro!

Return of the moobs II? :twisted:

smash it

[tinytraps]

Week 9 day 5

competition bench press

20x10x2

60x3

80x2

100x2

110x1

120x1- opener

125x1- paused pb possible 2nd attempt.

tris 6x5-10

pin press off chest up to 110x1

took a whle to get in the groove. 130 is on the cards at the mo anything over will be a bonus.