Preparing for Z day

[tinytraps]

Flex/mobility

thai kicks to bag

pvc roll hams/glutes/quads/lowback

roll over into v-stretch 2x10

fire hydrant 2x10

cat-camel 2x10

mountain climbers 2x10

groiners 2x10

leg swings 2x10

bodyweight circuit 6exercises 30-20-10

heavybag tabata 10rounds 10sec rest intervals

traps are cramped, shoulder joints are banged up gonna have to find a new mode of conditioning

[tinytraps]

Got some measurments done yesterday

Shoulders 52"

Chest 43.5"

Biceps semi hot 17"

[tinytraps]

shoulders @ global fitness with MG, Big john and MG jr

Seated DB press 30x5x2 25x5x3

Machine press 70x10x2 stack x3-70 dropset 70-60-50

Seated laterals+eccentrics 3x8+3

Cable laterals 3x10

hammer curls 20x5x5

token squat rack curls

cool gym, saw Clint biggest saffa ive ever seen.

[tinytraps]

Low end+chest

steep incline 50x5x5

no feet bench 20x10x2 40x5x2 50x5x2 60x5 70x3 80x1 90x5PB!!

incline db press(paused) 30x5x5

pushdowns 3x10

extensions 3x10

Good first workout for the new year. PB on the feet up bench which will transfer to some more power off the chest. First mini goal is 120 paused bench by 28/2, as an indicator getting 100x5 on this exercise will see me close to that.

[tinytraps]

Back

pendlay row 70x5x5

ngpd p3x10x10

uh cable row p12x10x3

db shrug 30x20x3

good train, some impingement in left shoulder but not unbearable.

[tinytraps]

Shoulders

strict millitary press 50x5x5

plate front raise 10x15x4

db laterals 10x5x5

calf raise press p1x10x4

straight bar pd 10x4

skulls 20x3

No pain in shoulder when pressing which is a good sign. Stronger shoulders will see my bench go up quick so going to put a lot of emphasis on them.

[tinytraps]

Lowerbody

Box squat 20x5x2 60x5x2 80x5x2 100x3 120x1 130x3

Leg press 5pps(25's)x10x5

Leg ext p8x10x5

Stiff leg dl 60x10x4

Leg curl p4x10x3

Really muggy in the gym today sweting like nothing definetley draining. Box squats aggravated my mid/low back which sucks cos' It felt good leading into today. This issue has been nagging me since lynfields strongest man after my low back compressed on the log press. Next week Ill start light with some front squats and move on from there.

[tinytraps]

Speed/top end

Bench 60x3x8

CGBP 80x5x5

Mid range pin lockouts 60x5 80x5 90x5 100x5 110x2 110x3

Panora press 5x30

Tate press ss DB curl 5x10//5x10

Good workout today. Getting use to arching hard again lowerback cramped up hard. Made some good progress re: technique remembering to push away from the head, also constantly thinking squeeze the bar, pull it apart drive hard through the floor.

[tinytraps]

Competitions on the horizon

APA bench press champs- july 2nd

National bench champs dunedin- oct 29th

BBro- late nov.

National bench might be a miss depending on funds and work. If thats the case Ill be achieving either one of my goals (140 or 200eq) at the BBRO.

[startinfromscratch]

get your swole on nigga! its simple maths:

anadrol50+3ply=200bench

lololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollololololololololololololololololollolololololololo

[tinytraps]

I got nanas baking on my side, highly anabolic :grin:

10/01 Low end+tris

Steep incline 50x5x5 (speed weight next cycle will bump these up)

No feet bp 20x10x2 40x5x2 50x5x2 60x5 70x3 80x1 90x1 100x1 PB

Incline db press 30x6x5 PB

Pushdowns p2x10x4

Bar extensions 20x20x3

Good workout today happy with how progress is coming along. Could of squeezed out a double on the ME exercise but alone in the gym yeaaaaaa not a good idea. Rest of the workout was good, starting to develop my tris, a few more months of hitting them 3x per week should see them grow. Might test my raw bench at the gillies novice if im not reffin'.

[Old Bull]

Like the New Title, good comps schedule to bro :clap:

[Rookie]

I got nanas baking on my side, highly anabolic :grin:

Might test my raw bench at the gillies novice if im not reffin'.

Yeah buddy! I'm bias when it comes to raw lifting but good to see you wanting to hit that goal of a 140 raw bench bro! Keep going hard cuz, you'll get there :nod:

[tinytraps]

11/01 Back

Pendlay row 20x5x2 40x5 60x5 80x5x5

WG pulldown p3x10x10

NG cable row p12x12x3

Barbell shrug 60x20x3

Good workout tonight, trying to work on using the lats like I would when benching. Will back off on the weight on rows for the next couple of weeks before going up again.

[tinytraps]

12/01 Shoulders

Strict millitary press 20x5x2 40x5 55x5x5

Plate front raise 15x10x5

Side laterals 10x6x4

DB hammer press 15x15x3

left shoulder bothers me on some exercises so will work around it. Beacause theres some impingment in the left the rights taking a little more of the load. Will keep the stretching up aswell as the dislocations etc.

[steak]

showing some good consistency bro :clap:

[tinytraps]

showing some good consistency bro :clap:

Cheers bro im getting some rythym now!

14/01 speed, topend, arms

CG bench press 20x5 40x5 60x5 85x5x4

Bench press 60x3x8

Mid range pin press 60x5 70x5 80x3 90x1 105xm 105x4 90x5 95x3

Elbows out pushdowns p3x10x3

Tate press 10x12x3

CG chinup bwx1,2,3,2,1

alt db curl 15x10x3

Good workout today. Will do legs tomorow, couple of early days at work have left me gassed. Setting up tight is much harder than I remember. Felt a tweak in the right quad during pin presses will monitor closely.

[tinytraps]

BW UPDATE: 104.00kg dry and fasted. I want to stay in the 105s and just recomp a few mpore veins in the arms are poppin out and pants are getting looser round the waist.

[tinytraps]

17/01 Low end work

Floor press 20x10x2 40x5 60x5 80x5x4

Ultra wide benchpress 20x5x2 40x5x2 50x5x2 60x5 70x3 80x1 90x1 100x3

DB press palms in flat 27.5x5x2 40x5x3

Incline BB extension 30x15x4

Rope pushdown 20x3

found a way to set up raw that eases the pressure on my low back but allows good leg drive. Using beyond max grip to work off the chest strength. on the 2nd rep of top set I dumped it too low and had to grind it out, 3rd rep was crisp. Will go 105 next week then look to go 110-115 in the forseeable future. Elbows are a bit tender, will get back on the band press down wagon.

[startinfromscratch]

is this militia stuff bro?

[tinytraps]

is this militia stuff bro?

Its what tonka lays out in his bench manual. hybrid millitia/wsb/siders training. High volume heavy weight on pressing work then filling in the gaps with bodybuilder-esque training.

[tinytraps]

18/01 Back+Bis

Chinups bwx1,2,1,2,1,2,1,2

HS iso row 2ppsx10x4

WG pulldown 90x10x2 105x10x2

Seated cg row 80x10x4

Rope face pull 60x15x3

Alt db curl 15x5x2 20x5x3

Just going for feel today, using the lats alot more in chins/pulldowns and really squeezing the mid back. One of the girls from college who hasnt seen me in 2 years got a bit of shock to see me. First question am I taking anything? And second why did you get fat :grin:

[morattigirl]

One of the girls from college who hasnt seen me in 2 years got a bit of shock to see me. First question am I taking anything? And second why did you get fat :grin:

LOL don't ya just love it how people are so brutally honest, like that other chick.. what did she say when you told her what you do?? "You don't look like a personal trainer" :pfft: burn :wink:

[tinytraps]

Karmas a bitch you learn to love I dont pull any punches so I dont expect anyone else to :nod: And that other girl....Maybe if she went to the gym shed know what a pt looked like :pfft: :grin:

[bar-belle]

Elbows are a bit tender, will get back on the band press down wagon.

That sounds like a plan TT, that was my saving grace for tendonitis.

You still training for bench comp at champs or gonna do 3 lift?

How's the job going?