Preparing for Z day

[tinytraps]

...... 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

Saw that Phedder beat me to it. Too bad he couldnt do that with front squats :haha: :pfft:

Mawnin Skwats bw 95k flat no food and a piss

warmed up with some core and foam rolling

Squat

20x5

60x3

100x2

belt on

120x1

140x1

160x1 - clean as a chick from hendo..wait wut?

add thp

170x1

190x1 2xbw squat \:D/ \:D/ \:D/

Mumo

60x5x5 - gettin better and better

Bench

40x3xlots - really painful collarbone, happens whenever I do dips :roll:

Did a squat session with Sateki this morning, man that guy motivates me. He hit a 240 raw squat after missing 250 then deadlifted 230x2 after missing it the first time. All this after NIs on sat and 220 squats on sunday! Dudes a machine.

160 was a nice and smooth classic squat, thats what I hit at CBC clublift but I was 10kg heavier. 190 was a grinder it almost didnt come up but some chest up and taps on the chest from teks made me push through and smash it. Good to finally claim a 2xbw squat. Mumo is feeling better by the day the muscle memory is coming back.

From here I will have the rest of the week off doing some stretching and stuff CBC comp lift on sat. I think I will keep low carbing up til friday then load up. Plan is to come in between 95-98kg. Then Monday straight into sheiko for the raw challenge. Lets do it! PS really enjoyed the early morning train. Think Im going to train at 6 from now on.

[Big john]

Squat

20x5

60x3

100x2

belt on

120x1

140x1

160x1 - clean as a chick from hendo..wait wut?

add thp

170x1

190x1 2xbw squat \:D/ \:D/ \:D/

nice going on them squats brah!

[bar-belle]

Yup nice work on the squattage there TT.

I could imagine training with Sateki being pretty inspirational :grin: :nod:

[Phedder]

Saw that Phedder beat me to it. Too bad he couldnt do that with front squats :haha: :pfft:

:cry:

It's not really surprising when you're managing back squats like that though! Congrats on making the 2xbw :clap:

[tinytraps]

2xbw squat. Now I never have to squat again :grin:

CBC push/pull

bw 96.something kg with a big brekkie

Bench Press

100 www

115 www

125 www

Deadlift (sumo)

150 www

165 www

180 rrr

Good club comp today as usual. Screwed up my bench attempts should of opened up heavier. Big J noted I wasnt really using teh leg drive so concentrated on that for the rest of the attempts. 125 felt the best it has since I started cutting, definetley a BW pb and 10kg off alltime comp PB so not bad. Tried the sumo out. First two attempts were good. Just got slightley out of position with 180 no way to muscle it.

Big thank you to Steak and Barbelle for the work they do for Coast barbell. You guys are doing an awesome job of bringing people to the sport and promoting it in the coast area. CBC is an awesome club and I will continue my financial membership into 2012 and beyond and help the club anyway I can 8) Some awesome lifting on show Panzer and Opti benching close to national records and Big J and Opti smokin those 290 deads, 300 club is only one cycle away brothers :nod:

My SI joint has been playing up the last week, but held up ok today. I may give it a rest and go back to my sheiko bench only template that I got such great gains from the first time to let it heal up. Andrew Im coming after your bench records and Im going to beat them...RAW :grin:

[steak]

:clap:

solid showing bro. Glad to have you aboard for another year...if we even lift :grin:

[Old Bull]

TT,

Nice work Bro, Agree with Steak and at a trim 96kgs. :clap: good to see you have a crack at Sumo. :clap:

[tinytraps]

:clap:

solid showing bro. Glad to have you aboard for another year...if we even lift :grin:

Cheers coach 8) Want to bring some records to the club next year, and have a go at the clubs biggest bench...as long as wilks is allowed :pfft:

TT,

Nice work Bro, Agree with Steak and at a trim 96kgs. :clap: good to see you have a crack at Sumo. :clap:

Thanks OB want to trim a few kgs yet 3-4 and Ill be happy. But Ive got 12 weeks to do it nice and slow so strength doesnt drop. My SI joint is playing something chronic, even with the sumo. Think it just needs a rest.

[Optimass]

good catching up bro - 180 sumo didnt look comfortable - rest is best if your are pinching in the joints ... so come back stronger. Must compliment you on the cake to lol ... I only had 1 mouth full and I was starting to hilucinate :pfft:

[Big john]

good outing for you Cap'n Beetus afew things to tidy up on the Sumo but i do believe once u iron those flaws you will flourish in the lift,oh and btw that cake REEKED of Insulin spikes! 8) :pfft: :pfft: :pfft:

love the sig!

[bar-belle]

Hey TT awesome lifts yesterday but your cake was the bomb :pfft:

Love the way Eggs went pretty quiet after we gave him the giant size betus :pfft: :pfft: Eyes bigger than tummy me thinks.

If we don't catch you before Christmas have a good one :grin:

[tinytraps]

good catching up bro - 180 sumo didnt look comfortable - rest is best if your are pinching in the joints ... so come back stronger. Must compliment you on the cake to lol ... I only had 1 mouth full and I was starting to hilucinate :pfft:

Yeah I think its come to the point where doing more squats isnt going to make it better :pfft:

good outing for you Cap'n Beetus afew things to tidy up on the Sumo but i do believe once u iron those flaws you will flourish in the lift,oh and btw that cake REEKED of Insulin spikes! 8) :pfft: :pfft: :pfft:

love the sig!

BEEEEETTTTUUUUUUUSSSSSSS. Just need more time practicin teh sumo, once the time under the bar comes up so will the weights

Hey TT awesome lifts yesterday but your cake was the bomb :pfft:

Love the way Eggs went pretty quiet after we gave him the giant size betus :pfft: :pfft: Eyes bigger than tummy me thinks.

If we don't catch you before Christmas have a good one :grin:

:pfft: Now I need to concoct something even more diabolic...Cheers for the awesome day too 8) Will definetley be cashing a rain check for that steak aswell :grin:

[tinytraps]

Week 1 day 1 Sheiko bench madness

Bench press max grip (all reps paused)

20x5

40x5

60x5

80x4

90x3

90x3

100x3

100x3

100x3

100x3

100x3

Flat back POR (last rep paused)

90x4

90x4

90x4

90x4

80x5

90x5

*rounded up everything to the nearest 5 just cos I was too lazy to find the biscuits

Ultra wide incline 40x8x5

Rope pushdown 30x100x1

Leg raises bwx10x3

Back to the bench programme that took me from 125 tng to 140 tng in 4 weeks, lets see what it will do with a 125 paused over 12 weeks. First round of bench was really snappy, really focused on conciously using the legs more and they exploded up. Some of the last sets got a bit hard fatigue set in. Upperback and bis tommorow.

[southernsamurai]

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

:nod:

[tinytraps]

Assistance day

wg chins 3x3

bent over row 60x10x10

seated millitary press 40x6x4

face pulls 57x15x5

curls

Fairly good assistance day, focusing on using the lats properly. Man my appetite has been off the charts, dont know how I will continue to cut weight when all I want to do is friggin eat!

[Big john]

Fairly good assistance day, focusing on using the lats properly. Man my appetite has been off the charts, dont know how I will continue to cut weight when all I want to do is friggin eat!

do you even bulk?

i would suggest adding in pork into the nutro...very trim diced pork, more fibarous. 200 grams would make u fuller longer as opposed to say 400grams of rump, try it out

[tinytraps]

Fairly good assistance day, focusing on using the lats properly. Man my appetite has been off the charts, dont know how I will continue to cut weight when all I want to do is friggin eat!

do you even bulk?

i would suggest adding in pork into the nutro...very trim diced pork, more fibarous. 200 grams would make u fuller longer as opposed to say 400grams of rump, try it out

Nothing will ever beat a good piece of rump. Do you even meat?

Week 1 day 2 Pyramid madness

Bench press

20x5

60x5

80x5

90x4

90x4

100x3

100x3

105x2

105x2

100x6 - felt like I could of kept going

90x4

80x5

60x6

Leg ext 5x8x90

Pin press off chest 6x3x80

CG bottom end drives

getting that groove back, when I hit the sweet spot the bar flys up. Back to really utilising my leg drive again makes things so much easier just need to remember to keep upperback squeezed tight. Low back started to get a bit sore so flattened out the back for the down sets. May do some more upper back work tommorow see how I feel.

[tinytraps]

elbows starting to tenderize so did this

cg bench false grip 40x10x4 30s rest

various pushdowns 5x15

kept the rest short and got a major pump. Had some crap food for our group fitness break up. So I will be doing upper back tommorow

[tinytraps]

Assistance

weighted chins bw+15x3x3

Hammer strength row 45x10x5

Dizenzo rows 47x10x3

Curlage 20x15x3

Getting over the initial volume shock, think some carbs in the system has helped. Feeling really good about how my bench will grow, (just quietly I bet my mate jed that I would bench 140 by the end of the first prep phase just like I did last time so will be pushing it friggin hard)

[OnlyHuman]

3 biscuit bench on the way than... :wink:

Smash it!

[tinytraps]

3 biscuit bench on the way than... :wink:

Smash it!

aye aye cap'n :salute:

Week 1 day 3 bw 94 lack of eatin :roll:

Bench press

20x5

60x5

80x4

90x3

90x3

105x2

105x2

105x2

110x2

100x3

close grip bench

85x3

85x3

85x3

85x6

80x5

60x6

seated leg press 10x4

machine press 4x20

had to rush this morning but bench felt good. Still working on keeping the scaps tight but Ive sorted the leg drive issue so making progress in that matter. Purchased a bench from no1 fitness so will be able to do my bench training at home which may mean I bust out the shirt earlier than expected. We will see!

[tinytraps]

Week 1 day 4

Bench press feet up 60x6x4

Seated press 50x5x2

Dip machine 50x6x4

Pushdowns n curlage 50 reps

Good end to the week, no niggles as such back is a bit tender but with all the arching its to be expected. Eating has been fairly relaxed down to 94 and veins are poppin back out, will keep it pretty loose over the silly season and just enjoy eatin like a shw again before I go back to the african diet LOL

[Mike Zero]

Eating has been fairly relaxed down to 94 and veins are poppin back out, will keep it pretty loose over the silly season and just enjoy eatin like a shw again before I go back to the african diet LOL

Xmas carb up for boxing day PBs....

IN!!!

[tinytraps]

Eating has been fairly relaxed down to 94 and veins are poppin back out, will keep it pretty loose over the silly season and just enjoy eatin like a shw again before I go back to the african diet LOL

Xmas carb up for boxing day PBs....

IN!!!

Im using the carb backload strategy. Backloading from july

17/12 PM GPP moved 90% of the equipment at work to allow for carpet cleaning

18/12 AM GPP moved it all back again :roll: then did this

floor press

20x10

40x5

60x3

80x3

80x3

80x3

80x3

80x3

80x3

80x3

80x3

crossovers ss rear delt flye 3 sets

seated row straight bar 5 setsreally felt it in the lats

btn press ss curls ss rope pd pump up

I think not squatting and deadlifting allows me to recover between sessions a lot better coupled with the fact that I have been use to high frequency training the last few months I dont think benching between 4-6 times per week is going to be an issue in all honesty. I will auto regulate but at this stage Im wanting to do some floor pressing on sundays and Ill add an extra pump session on wed night I think in addition to the m w f s benching and t th upper back work.

[tinytraps]

Week 2 day 1

Bench press

20x5

40x5

60x5

80x4

90x3

90x3

105x2

105x2

105x2

105x2

110x1

100x5

100x5

100x5

85x5

70x5

Seated leg press 8x6

Ultra wide bench 5x8

Abs 100 reps

Squats bar x a few

Couldnt get the leg drive going today as well as I would of liked kept sliding down the bench also had this weird pain in my hip socket that I couldnt seem to get rid of. BW is holding around 95 even with all the christmas goodies Ive been eating. Did some token squats at the end, just the bar. Used high bar and front and had no pain in the si region switched to low bar and it started to irritate straight away. So I think I will be able to return to some form of squatting early in the new year (well after this 4 week cycle anyway) and I think sumo deadlifting as well.