Preparing for Z day

[tinytraps]

Feeling a bit soft with all this carb and water weight. Need to eat more meat.

Front squat

20x5

20x5

60x3

80x3

90x1

100x1

110x1

120x1

130x1

belt up

140x1 \:D/ (when it becomes easier I will vid just for you phed )

Mid range pin squats (front)

60x1

70x1

80x1

90x1

100x1

110x1

Zercher supports (to mimic the anvil, held for about 10s or so)

120x1

130x1

140x1

160x1

180x1

200x1

Glad to cross 140 front squat off the goal list but as the rules go vid or it didnt happen :pfft: Although I did have a credible witness :grin: was an absolute grinder. Did some pin squats right at the point I was stalling, then finished off with some zercher holds from the same pin. /feltgoodman

[OnlyHuman]

3 wheel front squats = Nice (In my Borat voice :pfft: )

:clap: :clap: :clap:

[tinytraps]

3 wheel front squats = Nice (In my Borat voice :pfft: )

:clap: :clap: :clap:

every time I read your journal I seriously read it in a borat voice! :grin: feels good to be in the 3 wheel front squat club but I want to make it a bit prettier first 8)

Had to work on my day off. Only managed to get a subway footlong in and a shake before hitting the gym late :naughty:

Behind the neck push press

20x10

40x3

50x3

60x3

70x2

80x1 ss chinup bw+15kx1

80x1 ss bw+15kx1

80x1 ss bw+15kx1

Bench press first rep paused

20x10

60x5

80x4

90x3

100x2

110x1 :oops:

90x8 (all reps paused)

Viking shrugs (total body mass building engaged)

60x5

100x3

140x3

180x3

200x3

200x3

200x3

200x3

200x5

220x3

240x2

260x1

was feeling a bit sluggish but manned up and did something. And doing something is better than being a phaggot and doing nothing.

[tinytraps]

Rawr dawging it

Squat

20x10

60x3

80x3

100x3

120x1

130x1

140x1

Bottom up pin squats

100x1

120x1

130x1

140x1

Deads

60x3

80x1

100x1

120x1

140x1

160x1

180xm (felt like a grinder so didnt even bother)

Glute bridges

100x3

120x1

130x1

140x1

160x1

170x1

180x1

Hyper extensions bwx10x3 paaaaarmp.

Good session today, will be the last dead session before push/pull, speed is good on everything up to about 80%. However everything over that and I start doubting the low back. I know I have the glute/hammy strength to pull 220 but I dont think the erectors are quite there yet. Train what is weak to make it strong. And that shall be done.

[tinytraps]

GPP

chest press ss lpd 3x20

leg press 3x20

machine press ss curls 3x20

plank 3x1min

fast paced, good sweat on

[tinytraps]

Strict millitary press (each supersetted with someform of chin/pullup for 1-3 reps)

20x5

20x5

40x3

50x1

60x1

70x1

70x1

70x1

70x1

70x1

70x1

70x1

70x1

75x1

80x1 PB (I think :pfft: )

Bent over row (alt over under grip, pulled from floor)

60x5

80x3

100x3

100x3

100x3

100x3

100x3

120x2

120x2

140x2

140x2

140x2

pretty gassed at the end of this, kept rest short. Pretty happy with the strength on millitary presses, its on the rise again. Actually lost my vision on the way up haha was a bit scared I would drop it on my head. Didnt use straps or chalk on the rows and the form was pretty rugged, just tried to pull as explosive as possible trying to knock the wind out of me. tommorow will be fronts, will try doing them in the flats and cutting the depth down to see if I can go a bit higher in them.

[tinytraps]

Skwat fest BW a bit above 95kg :-s

Front squat (trying out chuckys)

20x5

40x3

60x2

80x1

100x1

120x1

120x1

120x1

120x1

120x1

120x1

120x1

120x1

130x1 - beltless PB

Front pin squat (bar set mid torso, right at my grind spot)

140x1

160xm wtf? - From here the main focus was to drive drive drive, worked a charm

140x1

150x1

160x1

170x1

180x1

Low pin zercher

60x1

80x1

100x1

120x3

120x3

120x3

abs by lots and some glute/hip work to finish.

Well after 3 days of next to no carbs Im pretty certain Ive flushed out all my water and carb weight. Front squats took a while to get in the groove but once I had done a few more sets things came into line. Feel a little more stable in the flats dont get pitched forward as much. Did a mix of crossover and clean grip, crossover I can stay more up right so may keep with this.

[tinytraps]

Bench press POR(all reps paused)

20x5

40x3

60x3

80x3

100x3

100x3

100x3

100x3

100x3

100x3

110x1

110x1

switch to cg flat back and 3 sec pauses on each rep

80x3

80x3

Chin ups

bwx2

bwx2

bwx2

bw+20x1x10

Benching feels better with a mediumish grip, get more pop off the chest. Now its just a matter of building up the numbers to what they once were. Hoping the weighted chins are going to send my lat and forearm strength through the roof.

[startinfromscratch]

i think weighted chins may make a comeback... i have a permanent 20 on me :pfft: :pfft: :pfft:

[tinytraps]

i think weighted chins may make a comeback... i have a permanent 20 on me :pfft: :pfft: :pfft:

To think not too long ago I had an extra 20 aswell! Im aiming to hit a strict 1.5xbw strict chin in a month or two.

Mornin Skwatz Bw 95 flat

Squat

20x5

60x1

80x1

100x1

120x1

belt on

140x1

150x1

160x1

170x1

decline situps (super steep) 3x6

Back was pretty tight this morning, so only went as deep as it would allow. Weights felt good, wee bit heavy, 170 was a bit slow through the middle but never in any doubt. Will be spotting/loading at the NI champs tomorrow so will count that as my GPP haha

[tinytraps]

thatwaslight you mirin brah?

Dinner tonight

Large meatlovers pizza

bigmac

cheeseburger

double cheeseburger

10 nuggets

large fries

had 3/4s to my self.

Followed up with a crossfit session (no phaggot)

Incline bench 90%1rm ss deadlift 85% 1rm alternate for singles until you get bored. Did this for about 30 minutes. Did some gayble crossovers curls and finished with a game of crash mat touch. /feelsgoodman

[Phedder]

Just catching up on your journal, nek minnit,

140x1 \:D/ (when it becomes easier I will vid just for you phed )

Nooooooooo! :gunfire:

Good shit bud :clap: but no vid yet. I'm off to get some fake plates and beat you to it I'm still a ways off I think, will have it by the end of summer though.

Loving the training that's been going on here :nod: Undecided myself if I want to continue like this or follow something more structured. You'll be up for the push/pull aye? Be great to finally meet you

Dinner tonight

Large meatlovers pizza

bigmac

cheeseburger

double cheeseburger

10 nuggets

large fries

Was reading through that and thinking that's a bloody good effort, then saw the picture :shock: HOW did you actually eat that, not the amount of food, but logistics of it all :pfft:

[tinytraps]

Just catching up on your journal, nek minnit,

140x1 \:D/ (when it becomes easier I will vid just for you phed )

Nooooooooo! :gunfire: Haha its a lot easier when you go from a2g to parallel :wink:

Good shit bud :clap: but no vid yet. I'm off to get some fake plates and beat you to it I'm still a ways off I think, will have it by the end of summer though.

Loving the training that's been going on here :nod: Undecided myself if I want to continue like this or follow something more structured.Its awesome tbh. I think over summer I might try purely hitting singles while cutting lol You'll be up for the push/pull aye? Be great to finally meet you Yea definetley bro! We are pretty close in BW and in lifts, friendly wager on the cards aye? :grin:

Dinner tonight

Large meatlovers pizza

bigmac

cheeseburger

double cheeseburger

10 nuggets

large fries

Was reading through that and thinking that's a bloody good effort, then saw the picture :shock: HOW did you actually eat that, not the amount of food, but logistics of it all :pfft:Two hand food transferal technique for easier mouth penetration (no homo) :pfft:

[tinytraps]

Spotted at the NI champs today. Some awesome lifting by forum members Tomleegolf with a massive squat and dead, Barbelle taking out best overall female and a meeeean 140 dead. It also marked the return to the platform for the mighty VP. Red machine had a solid day in the office and plenty more to come.

Came home quick to avoid the traffic block on the southern. Lucky I followed the directions and headed out west then south, Mway was chocca!

did a quick pump up (had some carbs today so I needed to do something)

10x10 on overhead ss curls ss pushdown. Paaaaarmped as hell.

[thatwaslight]

thatwaslight you mirin brah?

Dinner tonight

Large meatlovers pizza

bigmac

cheeseburger

double cheeseburger

10 nuggets

large fries

had 3/4s to my self.

Followed up with a crossfit session (no phaggot)

Incline bench 90%1rm ss deadlift 85% 1rm alternate for singles until you get bored. Did this for about 30 minutes. Did some gayble crossovers curls and finished with a game of crash mat touch. /feelsgoodman

fuaaaaark, worthy lol

[Phedder]

Could be down, what do you propose? I'll have to pull some magic on the deadlift :pray:

[tomsammce]

thatwaslight you mirin brah?

Dinner tonight

Large meatlovers pizza

bigmac

cheeseburger

double cheeseburger

10 nuggets

large fries

had 3/4s to my self.

Followed up with a crossfit session (no phaggot)

Incline bench 90%1rm ss deadlift 85% 1rm alternate for singles until you get bored. Did this for about 30 minutes

lol thats not crossfit bro! and if you ate all that and did anything resembling a hard training session id imagine you wouldnt be feeling all to shit hot while u were doing it.

that wouldnt be possible for you to do for 30mins non stop with those same weights assuming it was truley 90% and 85% of your 1rm

[tinytraps]

thatwaslight you mirin brah?

Dinner tonight

Large meatlovers pizza

bigmac

cheeseburger

double cheeseburger

10 nuggets

large fries

had 3/4s to my self.

Followed up with a crossfit session (no phaggot)

Incline bench 90%1rm ss deadlift 85% 1rm alternate for singles until you get bored. Did this for about 30 minutes

lol thats not crossfit bro! and if you ate all that and did anything resembling a hard training session id imagine you wouldnt be feeling all to shit hot while u were doing it.

that wouldnt be possible for you to do for 30mins non stop with those same weights assuming it was truley 90% and 85% of your 1rm

I didnt say it was non stop. It was something like deadlift incline rest a bit, deadlift incline do some chins. So not amrap like some crossfit workouts but if I would of put down amrap if I meant it. The food didnt stop me from having a good train what so ever.

[tomsammce]

Crossfit is non stop bro even when u spew u keep going, rest when finish.

[bar-belle]

Hey TT didn't mention it yesterday with all the goings on....but cheers for being an awesome spotter/loader. Felt safe as with you up there. And the lift out on the bench was just right :grin:

[tinytraps]

Hey TT didn't mention it yesterday with all the goings on....but cheers for being an awesome spotter/loader. Felt safe as with you up there. And the lift out on the bench was just right :grin:

Wonder when they APA will give me my spotter loader pro card :grin: :pfft: Dont know how safe neil lauaki felt though :shock:

Easy peezy lemon squeezy

Bench press

20x5

60x5

80x1

90x1

100x1

110x1 long pause

tng

120x1

120x1

Mumos

60x5

60x5

100x1

120x1

120x1

120x1

120x1

Dips ss Chin ups 3x6

Curls ss CG incline 3x5

Steep decline situps 10, 7, 5

[Big john]

I honestly belive neil has it to topple the All time NZ squat record or equal pomanas, the man was BUILT to squat!

[tinytraps]

I honestly belive neil has it to topple the All time NZ squat record or equal pomanas, the man was BUILT to squat!

If he trains properly and uses better equipment then he will smash 400. Otherwise he will keep sitting around 350-360. Watch out for tonka next year.

Just tried on my 50 a/s katana. I could put it on myself. However could barely unlock my freakin elbows! Gonna bring this up to CBC and have a play after the comp :twisted:

[tinytraps]

Front squats back in the heels

20x10

40x3

60x3

80x1

90x1

100x1

120x1

140x m (set the pins to high so took a nice negative down)

140x1 \:D/

Mumo 60x3x3 feelsgoodman

Front squats felt good last week in the flats even better in the heels. Flippin stalled in the middle but ground it out. No hip pain what so ever. Did some sumo practice, feels awesome on the back. Focused on keeping forearms parallel with shins and squeezing the bar up.

First comp next year is auckland raw challenge in march where I hope to be a u93 lifter. Straight after cbc I will be diving straight into two 8 week sheiko templates to take me to then and I will assess from there. Looking at some of the u93 raw records I think if I knuckle down I can take em. Only time will tell.

[OnlyHuman]

...... First comp next year is auckland raw challenge in march .....

Is the calendar out already? point me in the right direction would ya :wink:

Love the sound of a raw comp in march... got me all excited