Preparing for Z day

[HarryB]

Nice benching!

[Big john]

is the arch still there? 8)

[PeterDolan]

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!

Uses some leg drive but it's more of a ballistic, bouncing kinda movement.

Haven't seen them in a while though so can't really detail them that well

[tinytraps]

Nice benching!

Cheers harry! We'll see how im going to go, the week before the comp im suppose to double my current PB 8)

is the arch still there? 8)

Im not sure. Most of the time I just keep big chest and use minimal leg drive. Ill give it a go and let you know 8)

Cheers PD sounds like power shrugs to me. I add them in from time to time as it is, might make them permanent.

[tinytraps]

30/03 Squat, legs

Squat

20x10

60x5

80x3

100x3

add loose belt

132.5x5

loose belt+ loose wraps

160x3

180x1 :? ......... \:D/

Pause squat

100x5

120x5- Forgot to unload the bar :doh:

Leg ext

5 sets to failure

sldl

60x10

100x10

140x7 PB

leg curl

4 sets to failure

Awesome session today trained with sateki langi who came in on his rest day....worked up to 180x6 and 200x3 raw! Learnt his secret too, lets just say hes probably the only russian-tongan around lol! squats were good, raw squats crisp and fast decided to add in the wraps. 180 felt good on the back could of doubled it I think (this is technically a PB on bw- weighed in 104 this am). Core needs more work but that can be fixed. After that kept rests short and sweet, tasted my prewo shake but got it back down. Was gassed and pumped by the end. Had a good talk about training and the like given me a few ideas to try out.

NEW GOAL FOR APA 190/125/215=530@105 Come at me!!!!!!!

[tinytraps]

30/03 am Bench assistance

bench press (med/comp/close) all reps paused

65x10x6

Incline Bench

80x1

90x1

100x1 PB

flat flyes

15x10x2

Supposed to be a light session. Tryed the 45 icline and got a PB. Happy with that.

[steak]

a good week so far H...milk it bro.. milk it 8)

[bar-belle]

Training looking strong TT...looks like you got the fire in ya belly again :grin:

It's those sessions that keep the motivation alive aye. Not long till champs. Which session do you think you'll be in? Middle?

[PeterDolan]

Coming along nicely son, any reason you only went for singles on them there inclines?

[tinytraps]

a good week so far H...milk it bro.. milk it 8)

Just sticking to the numbers the plan sets out and auto reggin' as I feel it is needed. I think ill be pleasantly suprised by the end 8)

Training looking strong TT...looks like you got the fire in ya belly again :grin:

It's those sessions that keep the motivation alive aye. Not long till champs. Which session do you think you'll be in? Middle?

Yeah definetley the kick in the arse I needed! I was starting to second guess myself but tonight showed Ive got more in me than I thought. Hmmmm Im thinking last session

1st- womens and men up to 66kg

2nd-74kg-93kg

3rd- 105-shw

Although they could throw a ball in the mix and have a mix of each in all three. Theres a possiblity I could end up in the 120s, Im just eating clean and training hard not to focused on bw.

Coming along nicely son, any reason you only went for singles on them there inclines?

cheers Pete. Cant be a powerlifter without liftin no heavy arse weights so Im trying! It was only a light session planned for bench today just jumped in to show up some 1/8th reppin indian dudes

[PeterDolan]

Oh no, fucking Indians haha (sorry vracula)

Yeah just thought they looked a little outta place on a "light" day so wondered if it was strategy or ego haha

[startinfromscratch]

f*ck you and your favourable bench levers

good work bro, looking fowardd to seeing pb's :nod:

[tinytraps]

Oh no, fucking Indians haha (sorry vracula)

Yeah just thought they looked a little outta place on a "light" day so wondered if it was strategy or ego haha

When your 60kgs and you walk around like your ronnie coleman and your talking about how need to do flat incline decline...with 30kgs to get the "cuts" you need to be put in your place :grin:

f*ck you and your favourable bench levers

good work bro, looking fowardd to seeing pb's :nod:

Its all about the mind muscle connection brah. Once you learn to bounce your pecs independentley and in time to techno your bench will grow :pfft: :pfft:

31/03 Shoulders

warm up (from yesterdays lesson with sateki)

hyperextension ss decline situp ss rotators

BTN BB press

20x10

40x8

65x5x2

Machine press

18x20

24x20

30x15

36x10

48x10 PB

Side laterals

7x15

7x10x3

Rear laterals

10x12x3

Front raise

8x10x3 PB

Strict press

40x11

40x5

40x4

cool down

side situps 15x3

cable crunch stackx20x2

standing calf raise 66x20x5

[PeterDolan]

Looks like BB training to me, jus' sayin'

Good intensity

[tinytraps]

Looks like BB training to me, jus' sayin'

Good intensity

Back in the day alot of powerlifters trained like bodybuilders.

Here is where my end result will eventually end up

[HarryB]

Looks like BB training to me, jus' sayin'

Good intensity

Back in the day alot of powerlifters trained like bodybuilders.

Here is where my end result will eventually end up

They sure did!

[startinfromscratch]

getting jacked and tan :grin:

[tinytraps]

getting jacked and tan :grin:

Gotta look good in my soft suit brah :grin:

03/04 deadlifts, back

Deadlifts

60x10

100x5

140x1

162.5x5x2

UH barbell row

60x15

70x10

80x8

95x6x2 PB

WG lpd

48x10

54x10

66x6x2

BB shrug

60x20

100x10

140x8

180x3

200x5

Face pull

60x10x3

Hammer curl

10x5

20x5

25x5

Wrist curl

35x30

35x12

35x8

Deadlifts felt fast today. Used a smooth as bent bar so used straps for the last set. Once I get in the groove the bar leaves the floor fast and hips snap through strong. After that had trouble feeling the back muscles working and didnt really get any kind of pump. A lack of food and water were considering factors I think. Next week moving into triples, not long to go now :nod:

[Big john]

Once I get in the groove the bar leaves the floor fast and hips snap through strong.

ahhh the tiny traps Hip special :grin: :grin: good stuff broheim!

[tinytraps]

04/03 Bench, chest, tris

Bench press

20x10

40x10

60x8

80x1

100x1

110x2- fark!!

110x3- tighter set up much better

Paul Dicks press

40x5

50x5x3

Dips

bwx10,7

Pec flye

2x10

Pushdown

2x10

Ill be honest to do I felt like shit. Everything felt heavy today. Was a gamble going for 3 on 110 almost got stapled. Will jump 2.5kgs next week instead of 5. Cut the assistance work short and kept it light to have a bit of a break. Will also move deads to saturday to ease the stress, workouts less than 24hrs apart seem to screw me over.

[tinytraps]

Squats up to 140x3 twinged back, twinged left knee

1 leg sumo dl up to 100x1

upper back stuff.

Weights felt heavy again today, back was really tight. Will going to take the rest of the week off, do some stretching and foam rolling and start square one monday.

[bar-belle]

Squats up to 140x3 twinged back, twinged left knee

1 leg sumo dl up to 100x1

upper back stuff.

Weights felt heavy again today, back was really tight. Will going to take the rest of the week off, do some stretching and foam rolling and start square one monday.

Bugger about the back TT but good plan to rest and rehab, I'm sure it will be all good by next week :nod: .

[bar-belle]

:poked: how's the injury?

[Big john]

injuries popping left right and centre lately, myself included!....heal/rest up bro!

[tinytraps]

front squat 20x20 40x10 60x5 80x5x2

leg press (feet low close) 3ppsx20 4ppsx15 5ppsx10 6ppsx8 7ppsx6 7pps+100kg matex3 7ppsx6x3

leg extension stack(96kg)x10x6

seated calf raise 40x20x5

pc+fs+mp+bs+btnp 30kgx7+7+7+7

Knee good. Back better. Hips playing up and mega doms in hammys, meh.