Preparing for Z day

[tinytraps]

Strong PB bud, sounds like it was a pleasant surprise too :nod:

This could be dumb of me but some extra motivation never hurt, want a race to a 140 front squat? :twisted:

Cheers fed! I really tink all the hi bar and front squatting has helped. Ive hit 125..your sitting on 115-120?? Nothing like a friendly race to get the numbers up :twisted: . Just remember vid or it didnt happen :grin:

Some friendly banter and competition is the BEST motivation IMO :nod: !!!!

Congratulation to your PBs nice lifting :clap: :clap: :clap:

cheers bro, your journals been giving me some motivation lately keep it up!

race to high cholesterol? LOLOLOLOL

hahha good work tinybroz 8)

tinybroz mint!

Friday early morning squattage

fronts up to 110x1 90x3 90x6 (just cos phed got 5 haha)

Saturday

Strict millitary press 50x5x6

pullups 6x2

triceps 3x8

Jumping back on keto on monday sick of eating carbs, weights back at 104 which I do not like need to drop another 10 by bbro :roll:

[tinytraps]

High bar squats

20x10

60x3

80x2

100x1

120x1

130x1

switch to low bar

110x3x4

110x5 (last rep 2 sec pause)

cross trainer sprints 15s 45s recovery x10

tgu barbell 20x1x6

Played with a slightley wider stance on the squats will take a bit of getting use to. Will be doing low bar squats with the back offs to help keep the groove. Hiit will be implemented to help drop fat and increase fitness for some social rugby me and the boys will be playing next year.

[Mike Zero]

HIIT = fit :grin:

So you're dropping down to 93s? Interested to see how that'll go for ya. How lean are you at the moment?

[loveggs]

whats your technique to front squats? as in holding it

[tinytraps]

HIIT = fit :grin:

So you're dropping down to 93s? Interested to see how that'll go for ya. How lean are you at the moment?

Im like you bro I get mad shin splints from running any kind of long distance; hill sprints, x-trainer and rower are favourites of mine.

Dont have an accurate person to measure bf but I can see the veins in the bi/forearms and top abs are starting to come out so im guessing 15-17%?

whats your technique to front squats? as in holding it

I use the clean grip bro, used the crossover when wrists are too tight but the bar tends to roll towards the throat to easy with that style and its off putting.

[Phedder]

fronts up to 110x1 90x3 90x6 (just cos phed got 5 haha)

Cheeky bastard :pfft: I matched that today, think a 7th rep might just kill me though :pale: Might have to charge towards death next session :twisted:

[loveggs]

whats your technique to front squats? as in holding it

I use the clean grip bro, used the crossover when wrists are too tight but the bar tends to roll towards the throat to easy with that style and its off putting.

[Riccardo]

Sweet lifting at the uni comp bro good warm up for the big one! Cheers for helping out and the salts too haha.

[OnlyHuman]

fronts up to 110x1 90x3 90x6 (just cos phed got 5 haha)

Cheeky bastard :pfft: I matched that today, think a 7th rep might just kill me though :pale: Might have to charge towards death next session :twisted:

Love the banter! Good effort guys :nod:

[tinytraps]

Sweet lifting at the uni comp bro good warm up for the big one! Cheers for helping out and the salts too haha.

Haha bro with your numbers you should be looking at doing it as well with those numbers!

fronts up to 110x1 90x3 90x6 (just cos phed got 5 haha)

Cheeky bastard :pfft: I matched that today, think a 7th rep might just kill me though :pale: Might have to charge towards death next session :twisted:

Think I might try 10 just to put a nail in the coffin :twisted:

Into todays stuff, did some jump sets dips followed by hang cleans 1 min rest in between each heres how they went down

Dips

bwx3

bwx3

bw+10x3x5

bw+10x5

Hang clean (focusing on explosiveness, weight pretty light)

50x3x8

Barbell cheat curl 40x5 50x3x5

Skull crushers 45x3x6

Good workout today, dips got stronger as I went on, hopefully Ill see some carryover. Going to give arms a bit more direct work obviously your only as strong as your weakest link so time to start strengthening the chain.

[Mike Zero]

Im like you bro I get mad shin splints from running any kind of long distance; hill sprints, x-trainer and rower are favourites of mine.

Dont have an accurate person to measure bf but I can see the veins in the bi/forearms and top abs are starting to come out so im guessing 15-17%?

Sweet, should be pretty lean after losing that weight then, ready for the beach

Long distances are fine for me, unfortunately. It's the sprints that take the toll on my shins. Wish it was the other way around, who wants to run long distance? :x

[bar-belle]

Dont have an accurate person to measure bf but I can see the veins in the bi/forearms and top abs are starting to come out so im guessing 15-17%?

I'll do a body fat test for ya TT... if you're wanting to see where you're at :grin:

[tinytraps]

Im like you bro I get mad shin splints from running any kind of long distance; hill sprints, x-trainer and rower are favourites of mine.

Dont have an accurate person to measure bf but I can see the veins in the bi/forearms and top abs are starting to come out so im guessing 15-17%?

Sweet, should be pretty lean after losing that weight then, ready for the beach

Long distances are fine for me, unfortunately. It's the sprints that take the toll on my shins. Wish it was the other way around, who wants to run long distance? :x

Aesthetics bro :grin: All my distance stuff will be on the cross trainer to build the base then just focus on 10-60m sprints for the rest.

Dont have an accurate person to measure bf but I can see the veins in the bi/forearms and top abs are starting to come out so im guessing 15-17%?

I'll do a body fat test for ya TT... if you're wanting to see where you're at :grin:

Maybe in a few more kgs :pfft:

[tinytraps]

Front squats

20x10

40x5

50x3

60x2

70x2

80x1

100x1

loose belt

110x1

120x2 PB

90x8 :pale: Motivation phed? :haha:

farmers walk (weight each hand) 45x40mx3

hillsprints 10mx5

Squats felt good today, legs had enough in them to get 10 lungs didnt haha farmers walks were just that walks, the handles are too short to run with. Traps and grip got a fair bit of a workout. Starting small with the hills and will gradually build in to them to not burnout.

[tinytraps]

BW 99kg :shock: havent been double digits since 2009!

BTN push press

20x5

30x3

40x3

50x3

60x3

70x1

80x1

90x1

100xmx2

80x3

90x1x3, a few misses in there.

Deadlifts

60x3

100x1

120x1

140x1x5

160x1

170x1 fuark

did lots of ab stuff to finish

Bw is in the 90s finally, been a long time since Ive been this light. On track to be in the 93s and if Im still not lean enough then *gulp* 84s :roll: Deads felt off couldnt get the groove going. Will lay off them for a bit and push the squats more to see if that helps.

[tinytraps]

BW 99kgs and holding

abs to warm up 4x15

Pin squats (pins set at nipple height)

20x10

60x10

100x10

140x10

180x5

200x3

220x1

240x1

260x1

280x1 PB

290x1 PB

200x20 paaaaarmp

abs 3x15

attempted to do some cardio but was well fucked.

Felt strong tonight. Really pushing for a big squat. Ive decided to do the north islands isntead of bbro/classic as funds will be a bit short, nonetheless I will still be going hard. Do some more push/pull tommorow and ill probably run some hills too.

[Big john]

Ive decided to do the north islands isntead of bbro/classic as funds will be a bit short, nonetheless I will still be going hard

shot bro :clap: good to hear your doing NI's ..will be afew of the crew there im guessing. will be there to rark you up broseff

[bar-belle]

Ive decided to do the north islands isntead of bbro/classic as funds will be a bit short, nonetheless I will still be going hard

shot bro :clap: good to hear your doing NI's ..will be afew of the crew there im guessing. will be there to rark you up broseff

Ditto to that :clap: Gonna be an awesome day :nod:

[tinytraps]

Cheers guys will be good to get on the platform with the team for a final hit out :nod:

BW 99kg

Bench press

20x10x2

60x5

80x3

100x3x4

100x10 where did this come from?? :shock:

UH rack row

60x3

80x3

100x3

120x3x3

130x2x2

140x1

150x1

100x20

curls 4x10

cg bench 4x10

abs few circuits

Benching was a bolt out of the blue today, havent benched in a bit so was pleasantly suprised I think that may be a rep PB for me especially. The rack rows were something Ive never really tried and the form wasnt strict but I liked them. Will keep them in the exercise rotation which is getting smaller closer to comp, bench/dips/strict press for push. Low bar, front and pin squats and high pulls, deads and power rows for pulls.

[tinytraps]

abs/obliques 6 sets

Squats low bar

20x5x2

60x5

80x3

100x3

120x2

130x1

140x1

belt + loose wraps (5 revolutions)

160x1

170x1

belt only

140x2x2

ab circuit 5 exercises 20 reps each 2 rounds.

Had trouble with the first couple of sets but once I warmed up things went fine. 170 was a bit of a grind but had a bit more in there.

Took some measurements the otherday.

bw 99kg

umbilicus 97cm

l/r arm 43cm each

l/r quad 67cm/68.5cm

shoulders 130cm

[tinytraps]

Strict millitary press

20x5x2

40x3

50x2

60x1x3

65x1x2

70x1 fairly easy

High pulls

60x3

80x2

100x1x10

Chins 3x3

cheat curls 55x1x3 drop 40x5

superset

tricep pushdown 90x5x3 90x10

x-trainer 1km

treadmill 10 minutes, half incline walk, half run. PB lol

rower 1km 4.05 mins :pale:

ab circuit 2 rounds

Awesome workout today. Thought Id give a bit of "cardio" a go. That is the longest Ive been on a treadmill in a looooong time, lungs handled it fine although the legs were burning. The rower officially sucks. Was dry heaving by the end. Diets going good, Im glaad Im maintaining size while dropping weight means to me a lot of it is fat. Will probably go in again tonight for some more upperbody stuff. Gettin aesthetic lolololol

[Mike Zero]

Haha, the rower sucks aye? I was a heap on the floor after doing some sprints on it yesterday. I have a love/hate relationship with that thing.

[tinytraps]

Haha, the rower sucks aye? I was a heap on the floor after doing some sprints on it yesterday. I have a love/hate relationship with that thing.

I underestimated it. I was on target for a 3:30 finish til I got to about the 300m mark and had to take a breather.

machine press ss seated row

dips ss preacher curls

seated shoulder press ss lpd

dips ss pullups

oblique crunch

towel crunch

everything was done with a fast pace 3x10 each. Only have 5ish weeks to NIs so need to cram as much in as I can, More is better.

[tinytraps]

Bw 99kg. Will see if increased conditioning will keep bringing this down.

Front squats

20x5x2

40x3

50x3

60x3

70x3

80x2

90x2

100x1

belt on

110x1

120x1

130x1 PB

100x2x2

Inching ever closer to the 140 front squat, felt good today. Dieting, doing cardio and getting stronger. Who would of thought

[Phedder]

130x1 PB

Aww c'mon, I haven't even been able to hold the bar for a week

Good lifting :clap:

Dieting, doing cardio and getting stronger

Surely it can't keep up much longer :pray: