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Preparing for Z day

tinytraps

By tinytraps
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OnlyHuman Senior member

OnlyHuman

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130x1 PB

Inching ever closer to the 140 front squat, felt good today.

:clap: Slow down cowboy :grin: Freakin great job :clap: :clap: :clap:

I was going to ask if I could join the party and race you two to a big front squat. something like 140 for you two and I try to get 160 (so we would all need roughly a 20 kg increase on our front squat) but now you just a bit too close ha ha ha :grin:

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tinytraps Veteran member

tinytraps

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OH, phed, rach, CHEERS GUYS! 8) Front squats are my favourite at the mo, so Im putting a liiiiitle extra effort into them :grin:

Deadzone Rawr dawg

20x10x2

60x3x2

100x3

120x2

140x1

160x1x5 80%ish 1min rest in between

140x3x2

140x11 PB

High rep deads suck. Happy with the PB though. In and out in 20 minutes on lunch break:puke: will finish bench, upperbody and conditioning tonight after work.

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tinytraps Veteran member

tinytraps

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second half of workout done after work est 6hrs after deads

Bench press

20x10x2

40x5

50x5

60x3

80x3

all reps paused

100x2x5

pause at the bottom drive to halfway pause then back down

80x5x2

shoulder press/bicep curl/db bench press/db row 20x5, 15x5x3

crosstrainer hiit 45sec 10+ 15sec 25+ at lvl 10

gym closed went hime and did this

chinups 5

pushups 10

bar squat 15

3 rounds then 2 rounds of ab circuit.

Fitness is on the up. Last time I did the hiit on cross trainer my recovery speed was around 8 and I was huffin. This time round it was between 10-12kmh and I could of kept going but gym closed. Did a little metcon circuit at the end, legs were quite tight to start but loosened up nicely. rhr has come down from 72bpm to 57bpm and top two abs are coming out :) Got a bit of loose skin from being a fat f*ck so will prob never see all but 4 would be nice :pfft:

On the weights side, was pleased with deads today must of been just a bad week last week. Benching got better as I warmed up. Will be back up in the 130s in no time. I think my all blacks training jersey had a part to play. Doing the novice next week so will do two more heavy sesh then standard sheiko protocol for deload.

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tinytraps Veteran member

tinytraps

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Pin squats mid gut

upto 230x1 PB, 200x10

upperbody pump stuff 3x10 3 supersets

Getting the feel for 200 on the back and its feeling light. 2xbw squat coming up soon.

Heres vid of mondays squat, plenty deep, if I can just hit bellow parallel Ill smash some pbs, if I bottom out Ill smash pbs anyway haha

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tinytraps Veteran member

tinytraps

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Dept internet approved :pfft: :pfft: :pfft:

Well done :clap: :clap: :clap:

I think thatll be my opener next week. Just nees to find the money spot and itll be sweet 8)

BTN pushpress

20x5x2

40x3x2

50x3

60x3

70x1

80x1

90x1x10 PB for volume

Power rows

20x10

60x5

80x5

100x5x7

strength circuit 5 rounds no rest in between

reverse grip incline 50x5

db row 40x5

oh ext 10x10

ez bar curl 10x10

treadmill 1 min @ 5k/h 2 min @ 9k/h alt for 15 mins total 2km PB :lol:

Pushpress felt a bit on and off so went for volume. Highlight of the session was the cardio at the end, getting better every session and legs are learning to handle running again. Running is what I need to get good at so more running I shall be doing :?

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tinytraps Veteran member

tinytraps

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AM

chinups+diamond pushups+40kg MP 1/2/3/4/4/3/2/1

curl to press ss seated row

shrugs ss curls

treadmill 3 min warm up @ 8k then add .5 each minute got up to 10.5k

PM

2hrs touch :pale:

Lots of cardio today. Lots n lots of cardio. Will redeem myself with heavy squats tommorow :)

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bar-belle Veteran member

bar-belle

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Db bench press

15x5

20x5

30x5

40x3

upperbody pump stuff x lots

All the benches were taken and I didnt wanna wait. Quads are mega sore still. Light squats tommorow, go for a run thursday then rest up til saturday.

What time does lifting start? Lynfield aye. Will try to make it if we can swing it.

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tinytraps Veteran member

tinytraps

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Hope today went well for you TT....had a text from the support crew said it was looking good :clap: make sure we get pics and vid :nod:

Read below :) Big John speildberg got some vid hopefully will be up in a bit.

WARNING LONG POST COMING UP

Lynfield Novice Comp

Bw 99.92kg or something along those lines

just using belt and wraps

Squat

175 www

190 www

200 rrr

Bench press

110 rrr :shock: :shock: :pfft:

115 www

120 www

Deadlift

180 www

200 www

pass

total 510 PB \:D/

Well very happy with today, was good enough to get a PB total, biggest squat of the day as well as biggest total. 14 lifters with the majority of them being jrs was really good to see as well as some females :grin: Also really good to meet OnlyHuman cheers for your help bro 8) As well as my niggerachi Big J for wrapping, running cards, and filming.

Now to run through the individual lifts

Squats : Was feeling a bit tight at the start of the warmups but loosened up nice. Warmed up to 120 belt only then chucked the wraps on for 140 and 160. Bar was flying up. Opener was good, was happy with my drive and confidence was good. Second attempt went to 190 as it would set me up for a good 3rd attempt and also be alright if I missed 3rd. Got john to wrap but we mucked up a bit as we totally missed my knee :lol: so we rushed and only did them loose. Took the bar out strong and sunk it, slowed a bit in the middle but lockout was explosive. Too explosive in fact as it caused me to unlock the knees at the top. Got away with it though I think suzy was mirin the hip thrust kapow. Was confident with 200 so 200 we went. Wrapped up nice and tight took the bar out strong and came down pretty good. Started moving it in the right direction but didnt stick with it long enough to grind through. I know Im strong enough for it, but just need to work on a few technique issues and Ill smash it.

The rest of the day was just casual maxes, missed first bench cos I beat the calls :roll: amateur mistake but in my defence the press call was a bit exagerated. Ended with 120 which would have to be grind of the day effort. Deads had to rush the warmup finished with a butt ugly round backed 200.

This was a good experience as its giving me some things to work on : Upperback/pchain strength/speed, more benching and delt work and I need to iron out some technical issues.

This training experiment Ive been going on has been awesome. Frequent squatting has done wonders for my squat but my other lifts have stagnated (however my bw has dropped a fair bit so technically they have gotten stronger)

The plan from here is to skip north islands and work on these weaknesses. Will probably come up with some bastardized program which is the offspring of some template gangbang.

Things that will be in there : more upperbody volume, dedicated pchain day which will also be a dynamic squat/dead day, keto/paleo dieting need to drop weight more but can do it slowly, also cardio and a bit of it. I will be playing rugby+powerlifting next year at this stage.

Things that wont be in there : multiple squat sessions (will stick with 2), olympic type movements ( while they are cool havent seen the transfer that I want) no light weights (only for aesthetic phaggots) and rest days. I function better when Im training often so wether it be weights or cardio I will be doing 9+ sessions per week, f*ck overtraining!

Stronger.Leaner.Fitter. Watch this space.

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OnlyHuman Senior member

OnlyHuman

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It was nice meeting the two of you :nod: and I enjoyed watching you lift. You done very well, and you have a ton more in you I recon! So close to that two hundi squat it is not even funny and I am certain it will fall soon!!!!

Also... a great write up and this made me LOL big time :

The plan from here is to skip north islands and work on these weaknesses.

Will probably come up with some bastardized program which is the offspring of some template gangbang.

:grin: :grin: :grin:

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