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Preparing for Z day

tinytraps

By tinytraps
in Workout journals

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tinytraps Veteran member

tinytraps

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140x3(almost passed out)

150x3(almost passed out again)

Wondered what was going on till I read the bottom thought it was the shirt choking you

Good work Bro

Thanks ob. That happened last week when the collar rode up on 150, had a nice bruise on my neck. Mum asked who strangled me heh.

Prehab

band external/internal rotations

2x10

band pushdown

light bandx100

band pullapart

2x15

bw is now at 117 after a few days of good eating again\:D/

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tinytraps Veteran member

tinytraps

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ME bench

incline bench POR

barx20x2

40x5

60x5

75x5x4

CG incline bench

40x3

50x3

60x3

70x3

80x3

85x3

DB extensions

15x8x4

straight bar pushdown

pin10x10x3

pin7x25x2

WG face pull

80x15

100x15

120x10

Seated cable row

160x10x2

180x10

200x10x2

WG face pull

80x20x2

MG face pull

80x20x2

Happy with incline strength, its coming along quite nicely. Much better effort tonight more focused more intensity redeemed myself for a lack luster effort lastnight. Tricep strength is feeling good starting to get some size going on to.

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tinytraps Veteran member

tinytraps

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strong benching :D

Thanks oj 8) sort of becoming a one trick pony though :?

nice work load bro. benchings comming together nicely ...good prospects for auck bench champs eh?

Yup for sure Im sure im good for 170-180, which i think is good for an auckland record?

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tinytraps

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Bench assistance

Assisted band chinups

3x2

MG bb row

60x8x2

80x8

100x8

Snatch grip row

60x10x2

70x10x2

WG pulldowns

105x10

120x10

135x10

150x8

mg Hammerstrength csr(plate weight only)

40x15

60x15

80x15

100x10

120x10

140x10

Seated bb press

barx10x2

40x5

50x5

60x3

70x1

80x5 PB

Triple raise

4x15x2

hi pull Shrugs

70x15x2

90x15x2

reverse curls

30x8x2

Much better lat work today. really like the snatch grip rows as they give me a better contraction. Really liked the hammerstrength row because you can work unilaterally. Happy with oh pb most Ive ever done. 100kg would be a nice number to have by the end of year. All the rotator cuff work is paying off cause the shoulders have never been better.

Definetley have a new fire burning inside of me, its slowly becoming an obsession, aint nuthin stoppin me now :evil: .

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Definetley have a new fire burning inside of me, its slowly becoming an obsession, aint nuthin stoppin me now :evil: .

Awesome bro, good luck with the champs! :nod:

Thanks bro!

ME squats

Box squat 40cm box

40x10x2

60x5

80x3

100x3

120x3

140x3

Front squat

60x3

70x3

80x3

90x1

100x2 PB

Extensions

7x12x3

Side bends

30x10x3

Got my squat cycle planned for after aucklands focused towards getting into a squat suit. Happy with front squats came close to a 3rd but lost the weight forward. tryed to save it but in doing that dropped the weight forward and fell on my ass.

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tinytraps

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Me bench

Max grip raw

barx10

50x5

70x5

90x3

100x1

110x1

120x1

2brd

120x3x3

3brd

130x3

140x3x3

Racklockouts 2" off chest

120x3

130x3x2

Long session tonight coached quite a few guys including my 12yo brother who wants to get into lifting.

this is what he did

warmup for the shoulders

situps ss back raise

4x10//4x10

Squat technque to parallel box

50 reps total

Pushups

4x10

deadlifts

worked up to an easy 80kg

was quite impressed as he only weighs 55kg. Plan is to build basic muscle strength through bw exercises, shoulder upperback strength and core strength. he will be doing one of the next novice comps this year.

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tinytraps

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ME deadlifts

Sumo deadlifts

60x5x2

80x3

100x3

120x3

140x1

160x1

190x1

210xm

leg curls

15x3

Hyperextensions

12x3

Didnt want to come in tonight had sciatic pain all day down my right side, but would feel worse not doing anything. After a few sets my back came right. 190 came up relatively fast so gave 210 a go and didnt budge. Oh well I will get that and more in months to come I am not worried. Will have a shirted session tommorow night goal is to hit 160x2 and 170x1.

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tinytraps

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Recovery

did something along the lines of

foam rolling

stretching

foam rolling

focused on the tight areas especially hips and back. Threw out my foam roller. It deformed into an egg shape lol. replaced with a piece of 150 PVC. Really intense especially over the itb and piriformis and to a lesser extent vastus medialis. Pushed my shirted session forwrd a day so i accomadate a few things, no big.

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a piece of 150 PVC.

.

Hardkore :twisted:

Quite a few members use the PVC we use for Arch work I offer them the Super Roller but like you said Steak Hardkore

Heh appropriatley named "the violater" :twisted:

Shirted Bench

Incline

barx10x2

40x5

50x5

60x3

70x1

80x5x4 PB

max grip flat

60x3

70x1

80x1

100x1

add 48 f6

120x3-no belt

140x2-loosebelt last rep touched

160x2-collar down tighter belt both touched

170x1-collar down comp tight belt touched

170x1xm-collar higher tight belt not enough speed

bench with 20kg chain

60x5

80x5

100x1

mucked around with some lockouts but elbows didnt likey.

Tricep pushdown

red bandx125(continuous)

Lats

3x12

Good session at coast barbell big thanks to steak and barbelle for hosting me again. Thanks to Big john for helping with the shirt did good bro! Happy with shirt session strong pressing, may have highlighted some issues with touching low hopefully steak can post the vid for it to be examined. Big plus arch and setup are going real nicely Love it at coast and im looking forward to being able to hopefully train there more frequently.

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will do tonight bro as Im wagging school :lol:

:lol: Bro you might be missing out on the lesson where they teach you to squat...MIght have to get nigel in to show you a thing or 2 :grin:

Good session Jlo....promisin stuff for auck champs

Hopefully the touch issue will be sweet. Then were all systems go!

Bench assistance

snatch grip row

50x10

60x10

70x10

80x8(sweaty hands lost grip)

Dizenzo rows

105x12x4

CSR

2ppsx10x2

2.5ppsx10x2

Seated bb press

barx15x2

50x10x2

just a light one to get some blood flowing. May go back in tonight if I feel its needed. Got some mean welts on the tris from last night, I can see the seem pattern and the right sleeve was twisted a little more than the left. Something to remedy next tuesday.

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Hey TT

The bench is coming along great good set up and arch mate, well done see you at the bench comp, I will spot and load again :D

I think anything over 175kg will be an excellent result for where you are now good luck mate see you then give it heaps.

VP

Cheers brother see you then 8)

Thanks steak will get the big boys to check it over on ph.

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