Preparing for Z day

[tinytraps]

Shoulders/bis/tris a Good Friday at CBC

Strict millitary press 20x15x2 40x8 65x5x2

CBC log press 12x5

DB laterals 10lbx12 25lbx8x4 10lbx12

EZ bar cheat curl 18x10 28x10 48x5 63x2.5 PB 48x5x2

Seated db curl 22.5x5x5

Close grip bench press 20x10x2 60x5x2 80x5 100x2x3

Straight bar pushdown 45x10 55x10x4

Db extensions 25lbx10,8,8,7,7

Behind the back wrist curl 40x20 60x10x4

CBC log curl 10x5

good to catch up with steak, barbelle, and corey. Shoulders were pumped to bits, happy with the cheat curls kept the negative controlled. Close grip was a bit down im guessing due to fatigue. Have been interval training 2-3 times per week and im going to start adding in 15-20 minutes low intensity cardio or boxing on the other days to help keep bf in check want to get close to 100kg for strongman and 6xbw total by end of year.

[steak]

Good to catch up...your looking as lean as Ive ever seen you bro :clap:

[tinytraps]

Good to catch up...your looking as lean as Ive ever seen you bro :clap:

Definetley bro! Still got a while to go before im considered lean though :pfft:

[tinytraps]

Eats for today

M1- 1 cup dry oats, tin of peaches in juice, 400ml trim milk, 50g protein powder

M2- 250g brown rice, 300g (raw weight) chicken breast water

M3- 8 whole grain crackers, apple, 300g chicken water

M4- 200ml trim milk, 25g protein powder

M5- 4 hoki fillets, 2 whole eggs, greenage

M6- 200ml trim milk, 25g protein powder

M7- 300g chicken, greenage

Swapping out red meat for chicken and tuna, absolutley sick of mince for the mean time. slowly getting leaner, more veins are popping out in the forearms. Weight is steady around 106-107. 12 weeks from now I hope to be same bodyweight with less bodyfat, hopefully a 4 pack

Looking to step the intensity up this week and smash some PB's while also adding in some dreaded cardio :?

[tinytraps]

25/04 P-chain

Deficit deadlifts (1"-1.5") 60x10 100x5 140x1 160x7

Good morning 60x5 80x5x3

Zercher squats 60x5 80x5 90x5 100x5

Lying leg curl 30x10 48x4 42x6x2 42x5

Standing calf raise 126x10x6

Snatch+ squat press+ snatch row+snatch deadlift 25x7,8,9 (tweaked ankle on last set so stopped)

Start of a deadlift specific cycle, im sick of not being able to pull 2xbw yet. will cycle up to a heavy single over the next 3-4 weeks before changing to another dl move. Tried something abit different, widened my stance to just over shoulder width. Speed off the floor was alot better. Actually suprised my self a bit really. Will stick with it and see if it leads to a bigger dead. Zerchers were hard to feel in the pchain, couldnt go as deep as I wanted , will cycle up heavy to help build strength for any strongman comps I jump into this year.

[tinytraps]

New log format

Came in to the gym today with intentions of hitting some heavy barbell incline presses to start off. The incline bench was taken as was the flat bench so decided to do my workout in reverse starting with incline 45* db presses. Warmed up with the 10's for 2 sets before moving on to the 20's for 10 then 35 for 5. My top sets were with the 45's for 3 solid reps then a drop set with the 40's for 5.

On to the flat bench, warmed up with 60, then 80 before doing a rest pause with 100. First set was 4 reps, 15 breaths then 2 reps, 15 breaths then a grinding single. Finished flat bench with a drop set at 80kg. Did the flat bench ith no leg drive and minimal arch so quite pleased with strength and the pump at this time was good.

Next up was incline barbell press warmed up with 50,60 with a top set of 5 with 70. Pec dec flyes followed with the stack for 2 sets of 8 reps getting a deep stretch and pausing at the peak contraction point.

Finished weights with 10 sets of rop pushdowns in the 8-12 range 5 sets of weighted ab work then rounded off the workout with cardio, 2.4km on the x-trainer in 12 min 28s. PWO was 50g whey and 10 jelly beans 8)

[tinytraps]

Wednesdays effort was back. Warmed up with assisted band neutral grip pullups for 5 sets of 3, focusing on stretching the lats and squeezing them at the top. On to barbell rows next warm up sets with 60, 80, 100 and a top set of 120 for 6(PB). Following the barbell rows I wanted to hit another rowing move so went on to DB rows. One warm up set with the 30's before doing 2 sets of 10 with the 50kg DB's no straps, focusing on an exagerated stretch at the bottom and holding at the peak. Next up Barbell shrugs- focusing on being as explosive as possible. Sets with 60,100,140,180 and a top set of 200x6(PB). To stretch and fill the lats with blood I did 5 sets of 15 Huggy rows (wide grip straight arm pulldowns), I feel these much more than the traditional version. Biceps followed with 10x10 barbell curls with 22.5 and did some grip work 10kg hex head DB holds for time.

[tinytraps]

Later on in the day I was baited into doing an odd lift comp with my mates to determine sober driver (even though I was going to anyway ) To cut a long story short I benched 122.5kg which is an all time PB, cheat curled 73kgs and did a clean and push jerk with 90kg with more in the tank. Really pleased with my powerclean form, 90kg is my old PB and I think fresh Id hit 95-100.

[startinfromscratch]

benched 122.5kg

awesome bro!

[tinytraps]

benched 122.5kg

awesome bro!

120 was fast, got stapled on 125 and 122.5 was a 10 second grinder :? Fresh and with some specific prep Ill smash 130! :twisted:

28/04 Quads

Lower back was sore, doms from the erctors to traps and 4 hours sleep meant today was going to be an awesome session. Warmed up with some dynamic flexibility and mobility drills then headed to the squat rack for front squats.Warmed up with the bar for 20, 40 for 10, 60 for 5, 80 for 1. For my top set I expected 90 for 5. I focused on blocking out the demons thattry and mind f*ck you and got 10-PB. Chucked on 100 and did 5 with the last one being an all out rep-PB.

Next up was the 45* leg press knees to chest. 4pps, 5pps,6pps for 10 reps. loaded up 7 plates and a 10 for 300k, did 5 reps bottoming out then got stuck on the 6th. A guy tried to push it up to no avail, so I rode it down to the bottom and rolled out. Unloaded then reloaded and did 10 reps coming down to 90 degree's. There was no way I was going to be defeated!

Finishing up was 3 sets on the leg extension with the stack and 6 sets of 20 calf raises. Was too wasted to do anything else so had my shake and left. Shoulders tommorow.

Swole patrol basic training has begun!

[tinytraps]

29/04 Delts

Straight into it, started off with strict standing millitary presses. 2 warm up sets with the bar before 40 for 8 reps and 60 for a quick single. Top set was 70kg for 5 reps was pleasantly suprised by this (PB). Did one final set with 60kg, getting 8 reps which could quite possibly be another PB. Even if its not it will be next week

Second exercise was seated hammer presses, pausing on the shoulders for a count. These are to replicate (as best you can really) the log press without having a log. Sets were 20 for 10, 25 for 8 and the top set of 30kg for 6.

Keeping with the strongman theme tryed out some DB snatches. 30 for triples, 35 for doubles then 40kg for 2 singles. I think in the near future I'll send the 50kg through the roof.

Finishing off the workout was 3 sets of 8 db laterals, 3 sets of 10 rear raises, and a barbell complex consisting of powercleans, front squats, front press, back squats, and btn presses 3 sets of 8. Doneski's

[tinytraps]

30/04 Tris/bis

Shoulders a bit achey from this week started off with JM presses. Warmed up with the bar and 40kg then did 60kg for 5 then an all out set for 7 reps. I really like this move, lots of tricep involvement especially around by the elbow. Next was flat skull crushers bringing the bar above forehead level, 20kg(plus the bar weight) 30kg and a set of 4 with 40kgs then immediatley doing a set of 12 constat tension close grip bench presses. Rounding off the tri assault was straight bar pushdowns, 3 warmup sets of 8-10 then 84kgx6 for the top set.

Following up was bis, standing alt db curls were first up. Warmed up with 12 and 16before doing an all out set with 20 getting 10 reps. For some reason my bi's pump up really quick so its hard to do multiple top sets. Finishing off I did some cheat hammer curls, my inspiration for these is Dale repping 60kg :shock: 20,24,28 all for 5 reps and 30 for 3 reps. Last on the list was behind the back wrist curls, again Dales my inspiration here doing wrist curls with 100kg! bar for 10, 40 for 10 and 60 for 15 PB. Needed to earn my pwo shake so I jumped on the X-trainer and did a mile in 7:09.

Training at the mo probablly seems a little poddypuilderish and thats the whole point. Building a solid base of muscle and general strength/endurance and working on weak points for future strength based programmes wether it be in strongman, powerlifting or benching.

[Big john]

too much to read! dumb it down auw! :grin: :grin: :grin:

good to see your plodding along still bro :clap:

[tinytraps]

All brawn no brains auw :grin: :pfft:

02/05 Pchain

Deficit deads 1-1.5" deficit

60x10

100x5

140x1

170x4-(went for five, I stood up but left the bar on the ground, slippy bar)

double overhand

140x6x2

WS good mornings

50x5

60x5

85x5x3

Zercher squat (off low pin)

60x5

80x5

100x1

120x1

140x1

lying leg curl

30x10

42x9 PB

42x5x2

standing calf raise (inspiration from Big john )

126(stack)x10x10

Was happy with deads today, wanted 5 but grip was the failure today, definetley need chalk now. Dropped down and did some double overhand work to start bringing it up. Next week going up to 180 goal is 2. On the down side the low back is fucking up again. Maybe I need to add more core work or start wearing a belt. Or maybe I need to harden up and attack the bar!!!

The rest of the workout went at a slowish pace was rooted from deads. Zerchers were good. Much easier to do off pins than walking them out, 140 was suprisingly good. If I can get my zercher and dead up respectively, with a bit of technique I should be able to start hitting the nzsm stones with ease!

[tinytraps]

Been loading up on carbs today....plan on testing bench properly, come at me 125+ :twisted:

[Big john]

Been loading up on carbs today....plan on testing bench properly, come at me 125+ :twisted:

smash it!

[PeterDolan]

Hope this doesn't hijack your thread but how often do you guys do pause reps on bench in training?

[tinytraps]

Hope this doesn't hijack your thread but how often do you guys do pause reps on bench in training?

Not at all bro. Leading up to comps I will pause all my reps to increase off the chest strength. If not its all t'n'g with me.

03/05 Bench test

Bench press

20x10x2

40x5

60x5

60x5

80x3

100x1

110x1

120x1

125x1 PB \:D/

130xm- got it off the chest but as I was driving up it drifted back towards my face and almost guillotined me :evil:

130xm nothing in the tank.

Incline bb press

50x8 (paused)

60x5x2

70x5x2

80x3

90x1

various other stuff, flyes machine press, was quite rooted by this point.

quite pleased with todays effort really. The speed with 125 was good a little more focus and Ill smash 130+. Ive been inspired by Tonkas crazy bench session and am going to adopt it into my own bench training. Lots of heavy pressing, lots of volume, emphasis on upper body strength and endurance. By the end of 12 weeks Im sure I will be close to the 140 raw goal. The lowerback has been playing up again so will back off the heavy pchain work and focus more on volume and technique and will give me a chance to work on sumo and a few other things.

[PeterDolan]

Cool, makes sense.

Good lifting, happy with the speed you're progressing or do you think that it should be moving faster?

[tinytraps]

Cool, makes sense.

Good lifting, happy with the speed you're progressing or do you think that it should be moving faster?

Ill check back in my journal to see where I was at the start of the year. But I would like to see my numbers progressing faster. HOWEVER I'm happy with how I'm progressing in regards to the rest of my upperbody, delts upper back arms. Also Ive got alot more muscle and less fat than I ever have had before so it's only a matter of time before it all ties together.

[PeterDolan]

I only as 'cause I've never followed a PLers training program so don't know what you'd be expecting gains wise

[morattigirl]

Awesome on ya PB dude!!!! :clap:

[samuelNZ]

125x1 PB

Well done bro, thats strong!

[startinfromscratch]

MOOB POWER!!

[bar-belle]

Hard work is paying off TT .....Nice work on the pb mate :clap: