Preparing for Z day

[tinytraps]

Weight training will remain hard and heavy. Still riding the gain wave, dont see it crashing for a while yet!

ride it....and ride it hard!

are you still doing the 'constant tension' style for pressing man?

Not for the main sets bro I do full range, but whenI work my way down on all exercises I constant tension style it, the pump is insane really get to focus on whatever muscle im using.

15/03 Back+bis

DB row

20x10x2

50x8x3

40x10

30x15

Seated cable row

72x8x3

WG lat pulldown

54x10

54x8

54x8

Hammer curl

20x5x5

25x5

Good workout today, ditched the straps want my grip to catch up for a while. Focused on stretching the lats hard in between sets. Back was mega pumped after db rows, nice and controlled and grip held out good. Will start a cycle of ME power squats tommorow, time to start seeing where im at I want 180 belt only in the next couple of months, that would equal 200-210 with tight wraps, come at me!!!

[tinytraps]

16/03 P-chain

Power squats

20x8x2

60x5

80x3

100x1

120x1

140x1

add belt

160x1

160x1

160x1- Nice and crisp, equals belt only PB

RDL

60x10

80x10

120x10- will go add weight next week

Lying leg curl

24x12

30x10

42x6

15s rest

36x6

15s rest

30x8

15s rest

24x8

Rower

3x1min intervals on concept2 rower keeping speed 35+

Squats felt very good today. Nice and depp, speed wasnt too bad, mentally followed the calls in my head. Will go for 165-170 next week, then might add in the wraps. May have 190 in me, may not, will auto regulate and see. RDLs were good more than I expected, really felt in hammys trying to activate the glutes more though. almost crapped myself on the rowing sprints was harder than I thought!

[steak]

good wee leg session bro 8)

[tinytraps]

good wee leg session bro 8)

Cheers Bossman 8) Volume was down abit, a deload of sorts. Will look to up the volume again next week.

Eats for today

m1: 6 whole eggs, 1 cup dry oats, apple

m2: 1 serve pp, 300ml skim milk, kumara

pwo: 2serve pp, 300ml skim milk

m3: 220g beef, fruit

m4: 1 serve pp, 1/2 cup oats

m5: 220g beef, greenage

Will probably stick wit this for a few weeks then drop carbs from the 4th meal.

[PeterDolan]

I'd drop the milk first if I was to drop any carbs out first, just my 2c

But it doesn't look like a heck of alot of carbs to need to drop any further for a bigger dude like yourself

[tinytraps]

Yea milk will be the first to go bro. Will add in bigger serves of protein to make up for the lack of carbs. Any other suggestions PD?

[HarryB]

Why the change in your diet man? Just trying to get leaner?

[tinytraps]

Why the change in your diet man? Just trying to get leaner?

Yea bro trying to lean out a bit, want to grow into a full 105 before moving up. What do you think bro?

[HarryB]

Well I tend to think that in the gym performance is the primary thing, so while you can get leaner you still need enough glycogen to really fuel your workouts so that they are still moving forward. Hard balance to find!

You are on the right track of thinking with taking carbs out of your later meals, presuming you train in the morning. I just prefer to reduce my carbs in the evening not totally take them out.

[PeterDolan]

Yeah I'm with Harry. If you just add in more conditioning workouts then there wont be any need to drop carbs any further. Of course it's all individual (insert generic response about how everybody reacts differently) so just play it by feel.

I think you could be lacking a little in fats though. I'd add in some fish oil because of it's anti inflammatory properties

[tinytraps]

Cheers for the replies guys much appreciated. Its only recently that ive started paying attention to my nutrition and Im making good gains. I figured because I trained in the morning having high carbs around training will give me the energy to power through them and then to replenish glycogen stores afterwards. After trainings done I dont really do much so dont really need to keep carb intake high. Ill keep a close eye on the mirror and performance in the gym and go from there.

17/03 Shoulders

Seated db press

10x20

20x10

35x8 PB

35x5

30x6- kept the dbs out nice and wide on the down sets

25x6

Millitary press

40x8x4

Cable laterals

25x10

25x10

25x8

Rear laterals

10x10x4

Shrugs

60x10

100x10

140x3

160x3x3

200x3x2

X-trainer

10 mins 1.92km

Awesome shoulder workout! Pressing strength is on the rise, will be pressing the 40s overhead soon. Kept rests nice and short back and forth with my mate and delts blew up nicely. Finished with some cardio, will just try and beat my distance each time. Hopefully will help to bring out abit more separation in the legs. Sheesh that sounded more poddybuilderish than usual :pfft:

[tinytraps]

Friday- did some closegrip bench up to 100x6 for a PB and then curled the 20kgsx11 for a pb.

BUILD UP TO APA CHAMPS

21/03 Bench, chest, tris

Bench press

20x10x2

40x5

60x5

80x3

100x5x2 add weight next week

Paused bench

80x5x2

Incline DB press

40x5 PB

40x4

Dips

BWx7,6,5

Skull crushers-5sets

Pushdowns-5sets

Build up to Auckland champs has begun 7 or so weeks out. Volume was a bit down today, short on time managed to get in and out in 30mins. Strength was feeling a little low so for the time being Im going to up the cals again and just make the deficit via conditioning workouts. Will be changing to a four day split with 2 days conditioning plus flex/mobility. Using a LP type plan, increasing in weight up to a peak. Goal is 170/120/210 all raw.

[HarryB]

Cheers for the replies guys much appreciated. Its only recently that ive started paying attention to my nutrition and Im making good gains. I figured because I trained in the morning having high carbs around training will give me the energy to power through them and then to replenish glycogen stores afterwards. After trainings done I dont really do much so dont really need to keep carb intake high. Ill keep a close eye on the mirror and performance in the gym and go from there.

Awesome shoulder workout! Pressing strength is on the rise, will be pressing the 40s overhead soon. Kept rests nice and short back and forth with my mate and delts blew up nicely. Finished with some cardio, will just try and beat my distance each time. Hopefully will help to bring out abit more separation in the legs. Sheesh that sounded more poddybuilderish than usual :pfft:

What's the world coming too... first Nate with his 10% bf now you on low carbs and wanting more separation in your legs..... f*ck you guys, I'm going on a pie and ice cream diet and just training for power from now on... ha ha ha ha good work man!

[steak]

At this same comp last year you squatted 182.5, benched 115 and pulled 200. WTF have you been doing for the last year! :roll:

[tinytraps]

At this same comp last year you squatted 182.5, benched 115 and pulled 200. WTF have you been doing for the last year! :roll:

Yes but these are raw 8) I would like to go 190/125/215, better to under shoot than over shoot.

[steak]

raw :roll: lame excuse bro :pfft: . no points for lifting raw..besides you'll be the only one

just sayin....

[startinfromscratch]

going raw ends in pregnancy

hahaha,

go hard cuz! be interesting to see how the non-specific plifting leadup sees you end up :nod:

[Viking Power]

raw :roll: lame excuse bro :pfft: . no points for lifting raw..besides you'll be the only one

just sayin....

I will agree with Steak bro, Gear up mate and test ya self brother if your goal is not going to the nationals... you can do raw in the gym any day off the week mate with no spotters, otherwise just go to a Novice comp mate and do it there bro..... just saying seems a waste off a build up and effort in my opinion...

But on the other side off the book there will be some doing it raw as they can qualify for nationals total and get it raw and with out giving to much away ie big Neil and a few others....

Good Luck Harley either way see ya there mate.

VP

[tinytraps]

Not wanting to do nationals this year....I just want to get back on the platform again, and the Auckland Champs is the nearest comp. All im gonna bring with me is my belt, old knee wraps, and the desire to smash some tin :evil:

23/03 Squat+Legs

Squat

20x10x2

60x5

80x3

100x3

add loose belt

125x5x2

Pause squat (3 second pause)

100x3x3

Leg extension (feet forward, feet inx2, feet outx2)

48x20x5

Romanian deadlift

60x10

80x10

100x10

125x10 PB

Lying leg Curl (45 second rest)

24x15x5

Standing Calf raise

78x15x3 (10second stretch on rep 14)

20 minutes stretching

This session was through the roof today!!! Squats were clean and powerful, might add in the knee wraps next week or wait till I get into the triples, 5s are cardio! pause squats were strong and explosive. Kept the rest short on leg exts and by the ends quads were heavy, full and cramping, waliking was extremely uncomfortable. Romanians were difficult to start with because of the quads, happy to get a PB on them. This is probably the worse Ive felt after a leg workout, dry heaving and not even being able to do a free squat. Almost 2 hours after, Ive only just been able to get my pwo shake down. Bring on shoulders tommorow!

[tinytraps]

Well my boss has asked me to help him get back into shape after a while of lifting. Hes an ex international volleyball player, having played for South Africa and Namibia at the same time.

Heres what he did today. (I also had to jump in, I couldnt resist )

DB pushpress- The emphasis here was getting him to be explosive

10x5x2

15x5

20x3

25x2

30x1

32.5x1®, 32.5xm(l)

I worked up to two singles with the 40s on the right arm for a PB.

Incline db press

10x12

15x8

15x3

Got him to stay tight and drive with his legs

15x5

I worked up to 40x5

Lat pulldown

4x10

BTN push press

20x5x2

40x1

50x5

60x1

I worked up to a fast single at 80 and missed 100 at the top, much stronger overhead now.

Finished off with some tyre flips with a 150-170kg tyre, 10 flips running around each one. didnt do too bad for someone just getting back into the gym!

[tinytraps]

24/03 Bench assistance

10 mins exercycle, level 12, 95rpm+

Bench press (50% of target max)

65x10x4

Flat flyes

15x10x2

BTN press

20x5

40x5

60x5x2- will add 5kg next week, felt good. These will follow my bench set and rep scheme.

Machine press

18x20

24x20

30x15

36x10

42x8

Side laterals

7kgx10x3

Rear laterals

10kgx10x3-add reps next week

Front lateral raise

7kgx10x3-add weight next week

Another awesome session especially for so early in the morning. With my peak Im following something very similar to Coan. Benching this morning was crisp, Focused on being explosive, last rep of each set was paused for a 10 count. Following that had a good shoulder blow out, kept the rests nice and short and really focused on the mind muscle connection. I think the hard shoulder work is paying off, a few of the regulars commented that Ive made some good gains in the last couple of months which means somethings working!

[tinytraps]

27/02 Deadlifts, upperback

Deadlifts

60x10

100x5

140x1

155x5

155x5

UH bent over row

60x12

70x10

80x8

90x6

90x6

WG lpd

42x15

48x12

54x10

66x6

Shrugs

60x10

100x8

140x6

straps

180x5

180x5

Face pull

48x20x3

Alt db curl

12.5x10x3

Wrist curl

30x45,5

Behind the back wrist curl

30x15x2

Recovered in time from some killer calf doms just in time for todays session. Deadlifts were sharp today, focused on keeping scaps over the bar, chest up driving with the quads. Still trying to figure out a position that fits my leverages, alternatively I could just get my hams, back and core so strong to make up for any techical deficiecny. worked hard on trying to work the lats need to make sure I keep rests short. Forearms were mega pumped and cramped, I will have a mega set of lower arms and lower legs yet!

[PeterDolan]

Try loading up that bar and shrug Ronnie style, you'll be shrugging a few more plates per side and your traps will grow. Plus it'll let you feel a heavier weight too

Try it, if you don't like it thats cool but I had to stop training traps all together cause these put them too far infront if my shoulders

(plus my shoulders are too narrow haha)

[tinytraps]

PD how does ronnie do them?? I try and minimize the amount of leg drive I use. May pay to load it up and heave that bar up. I need a bigger set of traps too!

[tinytraps]

28/03 Bench, chest, tris

Bench press

20x10

40x10

60x8

80x3

105x5x2

Paused bench 2sec

80x5x2

Incline db press

40x5

40x5 PB

Dips

BWx10 PB

BWx9 Pb

bwx8

Pec deck flye

36x15

48x10

60x10 PB

Db exts

5sets

Tricep pushdown

5sets

Good workout today. Benching was a lot better, set up much tighter. Bar speed was slow but im not fussed at this time. Really pleased with dips, will sub in for db press next week and start adding weight to them. Eating has been good Ive increased carbs and started to add rice back into the mix, more energy and feel alot fuller muscle wise too. Next week switchs up to tri[ples with 110