Preparing for Z day

[tinytraps]

Did some cheeky hi bars at work my hip was playin up so squatted it away. Went up to 120 no real issues.

[bar-belle]

Did some cheeky hi bars

Nice!!

[tinytraps]

hi pulls

60x6

80x3

100x2

120x1x10

100x3

cg bench

60x2

70x2

80x2

90x2x5

first reps paused

90x2x4

95x1

80x5

Got my ketostix today. Tested for trace amounts of ketones 5mg/dl. Not to sure what the levels are supposed to be sitting at to be considered in full keto. Will do a ten day run before carbing up and then switch to 6day runs.

[tinytraps]

ytwl 3x5

machine row 4x10

barbell row 3x20

machine curl 3x10

barbell curl 3x10

btb wristcurl 50

seated wrist curl 50

rower 10x100m 20s rest

Ketos doing the job. BW is down to 102.5 in the am. Tested ketone levels again and Im at about 10mg/dl which is over trace. Ill have a cheat then carb up next weekend. Need to do more horizontal rowing to balance out the shoulder they are aching. Much better after the little pump session.

[Optimass]

Rower should drop you into the zone quick - high low acrdio is great for it - but only short bursts. too long and you can crash too hard. Keep going though - progress being made.

[OnlyHuman]

How much weight are you looking at dropping TT ?

[tinytraps]

Rower should drop you into the zone quick - high low acrdio is great for it - but only short bursts. too long and you can crash too hard. Keep going though - progress being made.

Yea took me roughly 20s to complete each interval. Not to big on cardio. I keep relatively short rest periods during the weights so its diet thats going to do it.

How much weight are you looking at dropping TT ?

Not too much tbh bro, not really a cosmetic thing per say just enough to get me comfortably into the 105s, but if the abs start poppin through I wont complain

[tinytraps]

Got some carbs in me today. Paleo fruits/veges/greens. Feel pretty good.

Squats

20x10

60x3

80x2

100x1

110x1

120x1

130x1

140x1

Incline bench

60x2

70x2

80x2x10

90x1

60x5 (3sec pauses)

Push press

60x1x4

70x1x2

80x1

Forgot I was doing overheads instead of inclines, will cut out the pushes tommorow. May do one or two more weeks of overheads by cutting them out altogether.

[tinytraps]

Powercleans

20xlots

60x3x2

70x2x4

70x1

jacked the shit out of my wrist to the point I couldnt hold onto a 5kg plate with my right hand, went totally numb. dam. Was fairly mopey so did some very casual front squats.

Front squats

60x3

70x2

80x1

90x1

100x1

110x1

On the fourth set of pc's I thought Id try a muscle clean. Bar was bent so as I went to catch the bar it rolled oddly and jacked the crap out of my right wrist. Once I could feel my hand again I thought Id give it another shot, made it worse. Will ice and voltaren and keep it very light on upperbody. Squats every day though ala broz.

In some good news, southside barbell will be up and running in eta approx 14days. Got me a squat rack, comp bar and 230kg of weights for a cool gee. Watch this space 8)

[Big john]

n some good news, southside barbell will be up and running in eta approx 14days. Got me a squat rack, comp bar and 230kg of weights for a cool gee. Watch this space 8)

mean bro!

[tinytraps]

Oly squats

20xlots

60x3

80x3

100x2

110x1

120x1

130x1

100x3x2

60x5

80x3

100x2x2

Got some squat tips from Rodney Tupouniua 323 sq@100k jr. Felt good. 130 was clean and crisp. I think thats going to be my bench mark while I transition into this daily maxing deal

[tinytraps]

Front squat

20xlots

60x3

70x3

80x2

90x1

100x1

110x1

Deads

60x5

80x3

100x2

120x1

140x1x8- speeeeed

weighted crunches ss free crunches 15x10x3//bwx10x3

not bad today, deads felt good quick and crisp. Front squats are good, used the crossover grip but I prefer the clean grip in all honesty. Waiting for the dark days to set in.

[tinytraps]

High bar squats

20xlots

60x3

80x3

100x2

120x1

belt up

130x1

140x1

145x1

100x3x2

110x2

BTN push press

20xlots

40x3

50x3

60x3

70x2

75x1

80x1

85x1

chins 3x3

rear delt 4x10

High bars are surely close to a PB just dont know what. I would say anything over 150 would be considered pb. Definetley going to elp with my comp squat (which ill switch to a few weeks out) Next week will add back off sets and go for a no no no max.

[tinytraps]

High bar squats

20xlots

60x3x2

80x3

100x3x8

Rack squats (bar set at belly button)

60x5

100x3

120x1

140x1

160x1

170x1

180x1

abs

todays workout was powered by a nandos chicken platter and large peri peri chips =P~

[Big john]

odays workout was powered by a nandos chicken platter and large peri peri chips =P~

such a small meal....are you cutting? :grin:

[bar-belle]

Front squats are good, used the crossover grip but I prefer the clean grip in all honesty. Waiting for the dark days to set in.

Dark days??Do you mean injury?

I use the crossover too...can't use the clean grip to much on wrists and elbows :?

[tinytraps]

Front squats are good, used the crossover grip but I prefer the clean grip in all honesty. Waiting for the dark days to set in.

Dark days??Do you mean injury?

I use the crossover too...can't use the clean grip to much on wrists and elbows :?

Clean grip looks 8) But my wrists arent really flexible enough for it either, or anyother olympic type movements like cleans and presses from the front but im working on it!

Had a terrible day of eating yesterday; a few shakes, nandos, venison patties, a homemade burger (first time eating bread in a while) and a bunch of fruit. Todays session was meant to help counter some of that

BTN pushpress

20x5x2

40x3x2

50x3

60x3

70x2

80x1x4

85x1x3

90x1x3

80x8 :pale:

High pulls to chest

40x3x2

50x3x2

60x3

80x2x9

BB power rows (3sets oh, 3 sets uh)

80x5x6

Curls ss pushdown 3x15 1x10

DB curls 20x5x2

Absolutely smashed, work rate was gud all in all about 60minutes.

[tinytraps]

Front squats

20x1x2 (sitting in the bottom positoin for about 30s each to loosen up)

20xlots

50x3

60x3

70x2

80x1

90x1

100x1

110x1

add belt

120x1

125x1 PB

90x3x2

The Bear 30x3x5

abs 100 reps

shoulder circuit 1 x2

Happy to come out with a PB on front squats, had a bit more in the tank too 130 will come vsoon then onto 3 plates. Used the clean grip too wrists feeling better. Will be doing the bear at the end of squat workouts as a bit of conditioning not happy with how my bf loss is going has plateaud at about 103 so Im hoping a little extra conditioning work will keep it going down.

[OnlyHuman]

Front squats

125x1 PB

Gold :clap: :clap: :clap:

[startinfromscratch]

longterrm, clean grip is ftw imo. nice squattin broseff 8)

[tinytraps]

After the Mammoths deadlifts last night, thought Id try and do something respectable to match him. Will probablly take the rest of the week off ketoing, been low cal dieting for ages so resetting and jumping back in on tuesday again. Anyway onto the train

Weighed in at 102. Getting twiggy

Deads

barx5x2

60x5

80x3

100x1

120x1

140x1

belt on

160x1

180x1

205x1 2xbw \:D/ gym pb too

Inclines up to 90x1, 100xm

Happy as to pull off the double bw pull been ages in the making. Also only the 2nd time Ive ever pulled 200+ in the gym. My best deadlifts always happen on the platform so this is a good sign (did it with minimal psych up too) came up a little slow but I was not going to let it go. Backs a little tender but oh well. f*ck it

[OnlyHuman]

205x1 2xbw \:D/ gym pb too

Backs a little tender but oh well. f*ck it

Congrats :clap:

Make sure you look after your self! It is easier to make progress if you remain injury free.

[drizzt]

Nice dead sesh bro! :clap:

Love smashing out those single dead reps, can ALWAYS grind through more than you initially thought :nod:

[startinfromscratch]

good shit brutha! i think you will not be long till youre eyeing up the 5plates, not long at all 8)

[tinytraps]

Squats up to 160 b+w okish back sore asv

Bench up to 100 weak as fark

Doing the akl uni comp on wed these will be my openers. Nd to drop 1k to make 105s