Preparing for Z day

[steak]

no fair! you 2 only have to find 10kg and leave me to find 13kg...so sorry 2 reds 1 white

anyway no biggie cos while you were posting i was having my morning tea :grin:

[Big john]

no fair! you 2 only have to find 10kg and leave me to find 13kg...so sorry 2 reds 1 white

comon bro i know youve got some bulking secrets youve been diein to try out :pfft:

Nosh fest 2010

[steak]

is that a tupperware box full of Rhodestown pills brah...High BP, anti colesterol, liver detox and more is that how you clean up your durty bulking tactics :grin:

[tinytraps]

How do you know your food is good for weight gain? Rub it in on a piece of paper and if it turns clear that meal is your ticket to rhodestown. (ah gotta love the simpsons a wealth of knowledge) :grin:

GPP

sled drags approx 70m per length

40kgx8 forward

40kgx2 backward

(did this continuous)

Like the sled. Got a good puff on and some nice lactic acid burn in the legs and lowerback.

[Old Bull]

GPP

sled drags approx 70m per length

40kgx8 forward

40kgx2 backward

(did this continuous)

Like the sled. Got a good puff on and some nice lactic acid burn in the legs and lowerback.

Good Stuff TT :clap: :clap:

[steak]

Once I finish building our competition stands, a sled and deadlift bar lifter are the next items on the list :nod: Nice sleddin Whopper :grin:

[tinytraps]

sled work is good typical westside gpp, and not sore at all today 8)

OLY training at millenium institute

worked on clean form did lots of reps with the bar, 40,70 and managd a solid 90 after a few attempts

AUT akoranga campus

stone loading

67kgx3

116x1

116xchest

Gillies ave

powerclean

barx5x3

40x3x2

50x3

70x3

80x3x3

millitary press

50x5x4

60x5

Bent bb row

80x8x5

DB front raise

12x8x4

Cable row

pin13x8x5

Millenium is a mean facility! The north harbour rugby section is fully kitted out with all getstrength gear, everyspecialty bar youll want, reverse hyper, ghr, benches racks bands chains strongman gear its totally wicked pissed off you cant get a membership to that section, just have to find a way to hook in with the gs gym in onehunga, or start my own facility:cool:

Oly lifting is good fun when you get the basic technique right, will definetley keep playin with it, a bw powerclean will be cool.

[tinytraps]

ME squats+ quads

hibar squats

50x5x2

70x5

90x3

110x3

belt

130x1

145x5 PB

a2g front squats

50x5

70x5

80x3(misloaded had a 5 on one side a 10 on the other)

50x8x3

leg extensions

4x15

Bench situps

3x12

Happy with squats today although they felt alot heavier than they should of, wouldnt of got a 6th rep. Front squats are tough used the crossover grip will take a while to get used to,really taxed the core. Its quite humbling to be able to bench more than I can front squat so will work on rectyfing this over the next while.

[tinytraps]

shirted bench sat 5th

max grip raw

50x5

70x5

90x5

100x5

add 48f6

120x1-3brd

140x1-2brd

150x1-2brd

150x1-1brd

150x1x(8ish sets)-chest

2board

110x3

120x3x2

Ill now be doing auckland bench champs on the 3rd july. worked on bringing the bar down fast and seemed to help. Experimented with using a belt to secure the shirt, will open with 150-155 no belt then slowly jack it up. Goal is to hit 165-170 and qualify for national bench. a 200 shirted bench looks within reach within the next 6-8months.

[steak]

mean gain you get from that shirt bro

[Big john]

a 200 shirted bench looks within reach within the next 6-8months.

good goal to set yourself bro in the coming months :clap:

[tinytraps]

mean gain you get from that shirt bro

Yea im just trying to learn the groove, im sure theres more to get from it.

a 200 shirted bench looks within reach within the next 6-8months.

good goal to set yourself bro in the coming months :clap:

I know what I need to work on to get there, just need to put the hard mahi in and itll come 8)

[startinfromscratch]

mean gain you get from that shirt bro

[tinytraps]

Weekly Summary (ending 5/6/10)

The Good

-Shirted benching, learning the groove and establishing a comfortable touch.

-Sumo deads good first week into them, slow off the floor but fast lockout, posterior work in general feeling strong.

- PB on hi bar squats, alot deeper to.

- Got conditioning in which was fun.

The Bad

-Speed on deadlift. Real slow off the floor but will work on it.

-Incline strength is terrible, hopefully strengthening this will pay dividends in my raw strength.

-FS need to be more focused

-Mucked around with assistance, again need to focus more.

Goals for the week

-Increase weight on core lifts.

-More intensity and picking up the pace in my workouts.

-Get in a day of conditioning.

-htfu when it comes to the hook grip.

On to training

ME deadlifts

powerclean

50x3(hook grip)

60x3(hg)

70x3x3(hg)

sumo deads

100x5(hg)

120x3(hg)

140x1(hg)

loose belt

170x5

180x4 PB

Rack suspended gm

60x5

80x5

100x5

120x5

140x5 PB

dimel deadlifts

all with hg

70x15

100x15

100x20

Big pb on sumo deads, 170 felt to easy so bumped it to 180. Got first 4 ok, 5th stalled below the knee. Will go for a max single next week to see where im at goal is 200-210. goodmornings are coming along racks were set just below belly button, hard to get into position but nice exercise once your in the groove.

[Big john]

good wrk on the pbs bro no easy feat :clap: :twisted:

[tinytraps]

good wrk on the pbs bro no easy feat :clap: :twisted:

cheers my giant bro its all the red meat me thinks.

ME/raw bench

Incline bench

barx10

40x5

50x5

60x3

72.5x5x4

Floor press MG

barx5

60x5

70x5

80x3

90x3

100x3 PB

102.5x2 PB(missed 3rd)

straight bar skull crushers

20(plate weight only)x10x5

cable row

160x10x5

WG face pull

75x15x5

DB hammer curl

10x8x3

DB curl

10x8x3

Inclines alot better than last week want to get this to 80x5x4. Floor press first time in ages doing these and I suck at them for two reasons. One, I cannot get an arch and two, absolutley no leg drive two things that are paramount to my bench. Therefore floor presses are going to be good for me:cool:

Technique in pressing movents is getting better, i.e tight upper back squeezing and spreading the bar apart. Also

increasing the volume of assistance exercises, lats 3times a week upper back 5 times( in warmups for both benching days and dedicated back/shoulder day).

Intensity was good today, but still want to increase it. I want to be feared by my intensity in the gym, just got to attack attack attack the bar! Pace was good to got a good sweat on.

[Big john]

Intensity was good today, but still want to increase it. I want to be feared by my intensity in the gym, just got to attack attack attack the bar! Pace was good to got a good sweat on.

:rockout: :rockout:

[tinytraps]

Bench assistance

fat man pullups(light band)

3x3

BB row

60x8x2

80x8

100x5

WG lat pulldowns

105x10

120x10x2

135x10

Db row

40x20x3

Seated bb press

barx10

40x5

50x5

60x5

70x5 PB

80x2 PB

Triple raise (front side rear)

4x15(each direction)x2

High shrugs

60x15x2

80x15x2

reverse curls

20x10

30x8x2

Conditioning

10mins treadmil at 2%incline@6km hr

Good workout today really want to hammer my lats/upper back and shoulders. Happy with seated bb press did it to below the chin as taking it to the chest gave my shoulders a bit of a niggle. Got my conditioning in for the week but may do some sled dragging tommorow aswell.

[tinytraps]

Conditioning-night time fun at gillies

Forward sled sprints

2px40mx4

Then a lap around the carpark at a brisk pace.

Blew my lungs out, induced an asthma attack haha. in love with sled dragging(even better at night and in the rain 8) ). Makes me feel less fat. Got a comment from a friend who hasnt seen me in a few months saying that I look slimmer at 115 than I was at 105. always a good thing.

[tinytraps]

ME squat

Low bar squat(no wraps)

60x3x2

80x3

100x3

120x1

140x1

add loose wraps

150x1

160x1

Front squat

60x3

70x3

80x3

90x3 PB

Leg ext ss side bends

3x15/3x10

Bit lost with squats at the moment, mainly due to the fact Im directing all my mental energy toward benching atm. Will wait til after auckland bench to set up an appropriate cycle, for now I just lift, and lift heavy. Happy with front squats much better than last week, will see how far I can take them.

[Big john]

Hey bro nice job one the PR :clap:

how are you commin along with the weight gain?

[steak]

how are you commin along with the weight gain?

dont encourage him :shock: buffets quiver when he walks past!

[drizzt]

in love with sled dragging(even better at night and in the rain 8) )

Good stuff mate, I love the sled (or... tyre) drags too. Probably not too applicable in your case, but they helped immensely with my speed for rugby :nod:

Nice work on the PBs too :nod:

[tinytraps]

Hey bro nice job one the PR :clap:

how are you commin along with the weight gain?

terrible, only put on 100g :cry:

how are you commin along with the weight gain?

dont encourage him :shock: buffets quiver when he walks past!

=P~ Nothing id love more than a good blowout at a buffet...Ill stick to my buffet of oreos, choclate chip cookies and pizza shapes \:D/

[tinytraps]

Shirted bench+lockout

Max grip raw

50x5x2

70x3x2

80x1

90x1

110x3PB

2board POR

110x3

120x3

130x3

3board

130x3

140x3

150x1

Add 48f6 collar down belt on

triples dizenzo styles

120x3

140x3(almost passed out)

150x3(almost passed out again)

Racklockouts

120x3

140x3

150x3

Good session today. Triples were hard came close to passing out holding your breath for 3reps is tough! Real happy with the speed although didnt get a touch (about 1.5-2" off on 150) which I think is ok with the shirt jacked. Plan still is to open 150-155 with the collar up then jack the shirt for 2nd,3rd attempts. Will have a bit of a deload next week for this ay then smash it the last 3weeks.