Preparing for Z day

[tinytraps]

Week 3 day 2

Managed to squeeze deads inbetween a job interview and work.

Deads (using olys)

60x5x2

100x3

120x1

140x1x3

150x1x2

160x1

170x1

High pulls to chest height

70x3x4(speed started to slow so cut it there)

[startinfromscratch]

Week 3 day 2

Managed to squeeze deads inbetween a job interview and work.

Deads (using olys)

60x5x2

100x3

120x1

140x1x3

150x1x2

160x1

170x1

High pulls to chest height

70x3x4(speed started to slow so cut it there)

looking promising man. Whats the dealio with the olys?

[Big john]

Week 3 day 2

Managed to squeeze deads inbetween a job interview and work.

Deads (using olys)

60x5x2

100x3

120x1

140x1x3

150x1x2

160x1

170x1

High pulls to chest height

70x3x4(speed started to slow so cut it there)

looking promising man. Whats the dealio with the olys?

hes lost the plot, thats my guess :twisted: :pfft:

[tinytraps]

Week 3 day 2

Managed to squeeze deads inbetween a job interview and work.

Deads (using olys)

60x5x2

100x3

120x1

140x1x3

150x1x2

160x1

170x1

High pulls to chest height

70x3x4(speed started to slow so cut it there)

looking promising man. Whats the dealio with the olys?

hes lost the plot, thats my guess :twisted: :pfft:

I can stay more upright, use more quad drive and keep the back in a relatively flat position.

Had the earlies today. Working on a promo plan o run for our 10th birthday celebrations. Had breakfast at 5am didnt get lunch to 3. Meh. Had a quick nap a double coffee and away we went

Week 3 day 3

Btn push press

20x5x2

4x3

50x2

60x1

70x1

80x1

90x1

100xm close but lost groove. Ill knock that bastard off soon

90x1x2

90xm

80x2x2

70x3

60x5 strict

20x15

Seated db press 25x10x2 all paused at shoulder

Ez curl strict 43x3x6

face pulls

rear delt flyes

Shoulders coming along good even though they dont look it. Hoping to do some heavy upperback tommorow.

[tinytraps]

Had a long night out, not much sleep and not a lot of food and I had already scheduled a train so wasnt going to back down

Millitary press (each set supersetted with 1xchin up)

20x5x2

30x3

40x3

50x3

60x3x5

switch to push press

70x3

80x3 (possibly pb?)

strict 60x6

front raise 15x10x3

hammer curl 15x5x2 25x1x10

wrist curls 20x50 40x10x3

floor press mg 60x5x2 80x3x5 100x2x2

[startinfromscratch]

delts like a boss brah. wheres b.w atm?

[tinytraps]

delts like a boss brah. wheres b.w atm?

Weighed in at 113 gym time. 100kg overhead soon.

Bench press closish grip

60x5x2

80x3

100x2

120x1x3

110x2x2

100x3x2

Ultra wide 60x10x3

lat pulldown 47x10x3

straight arm pulldown 60x10x3

foam rollin and stretching to finish. Bench felt good today grip just outside of shoulder width. Feeling good.

[tinytraps]

Squats

20x10

60x3x2

80x2

100x2

120x1

140x1x5

Partial front squats

60x3

80x3

100x3

120x3

140x3

160x3x3

Still light but getting better. Slowly.

[steak]

Good God! he squats! :grin:

good one bro...add the progression and peak on the day 8)

[tinytraps]

BTN push press

20x5

40x3

50x3

60x3

70x1

80x1

90x1x2

80x2

Deads

60x5

100x3

120x1

140x1

160x1

180x1

190xm

Ouchies.

[steak]

2hundy must rise 8)

[tinytraps]

2hundy must rise 8)

190 got to the knees til I felt a pinch on the right side. I think Ive tweaked one of the erector spinae muscles. Will tend to it via squat therapy :evil:

[Big john]

2hundy must rise 8)

190 got to the knees til I felt a pinch on the right side. I think Ive tweaked one of the erector spinae muscles. Will tend to it via squat therapy :evil:

Your Obviously not round backing enough! :grin:

Good mahi bro, keep the assult up...NO REST FOR THE WICKED only the weak

[startinfromscratch]

just smash that 70-80% range bro! to quote nickoli, "volume builds strength, maxes do not"

[tinytraps]

Wanted to pull 200 before the lift so I could smash a pb on the day. Will see where I end up now.

In other tt-news Ive practically cut out all carbs since monday. Dietary staples have been 3 double shakes a day in 200ml milk as well as either 1-1.5kg Rump/prime mince/chicken wings, with some greenage. Weights dropped down about 2kg and Im feeling really good.

[bar-belle]

In other tt-news Ive practically cut out all carbs since monday.

:shock:

what weight range you trying to get to TT?

[tinytraps]

In other tt-news Ive practically cut out all carbs since monday.

:shock:

what weight range you trying to get to TT?

A range where Im less fat I got to the point where I wasnt putting on any more muscle just getting fatter so somewhere between 100-110 is money for me I think.

[tinytraps]

Bench press max grip

20x10

60x3x2

80x1

100x1

120x1x10

Pin squat (sternum height)

20x10

60x10

100x1

140x1

160x1

180x1

200x1

220x1

240x1x10 30s rest between sets

Back was not feeling good through benching. Didnt feel to good leading in to squats either so went to pin squats and by the end it was compliant.

[steak]

squat it into submission :twisted: :clap:

[startinfromscratch]

yo rakich, hows the energy levels man? :grin:

[tinytraps]

squat it into submission :twisted: :clap:

Will be doing full squats by weeks end and back to deads by monday :twisted:

yo rakich, hows the energy levels man? :grin:

Not too bad brah! Had a carb up over the weekend so itll last me to the weeks end

[tinytraps]

Power Shrugs

20x20

60x10

100x6

140x3

180x3

200x3x10

Db rows on bench 65x3x5

JM press 40x10x3

tris, forearm stuff.

Traps were swole and tore a callous. Good day in the office.

[startinfromscratch]

Power Shrugs

20x20

60x10

100x6

140x3

180x3

200x3x10

.

did you get these off VP? :grin:

[Big john]

Power Shrugs

20x20

60x10

100x6

140x3

180x3

200x3x10

.

did you get these off VP? :grin:

only if he supersetted with calf raise :twisted:

[tinytraps]

Power Shrugs

20x20

60x10

100x6

140x3

180x3

200x3x10

.

did you get these off VP? :grin:

only if he supersetted with calf raise :twisted:

No need to superset when its a part of the exercise :pfft:

Dip machine ss pull up machine 10x10x78

1 arm barbell turkish get ups 20x1x2 25x1

1 arm barbell snatch 30x1x3

Turkish get ups are the shit. Ive been getting a few of my clients to do them and they love them. Upperbody was sore as hell today so kept it light. Bodys adapting to the low carb regime, bw is staying pretty constant but the veins are starting to pop out again and waist has come down 1cm.