Preparing for Z day

[tinytraps]

Week 10 Day 1

Bench press

20x10x2

60x10

80x3

100x3x2

flyes 2x20

lpd 2x15

bb press 2x15

tris 2x15

bis 2x15

Passive workout. Benches felt good on the top sets. Not long to go now. Had a big bucket to myself yesterday, getting kfcs healing power :pfft:

[steak]

eat up bro...smash it hard on sats..see ya there 8)

[tinytraps]

Week 10 day 2

Bench press

20x10x3

60x2x2

80x2

100x2x2

upperbody circuitx2, 15 reps each 5 exercises

All the trainings done, just need to let it out on the platform. Been getting some serious migraines since friday, come in waves, I have a feeling it may be blood pressure related but tested it at work and it was 130/85 so not high. If they continue or get worse Ill get em checked otherwise pop a harden up pill and keep truckin.

[bar-belle]

Week 10 day 2

Bench press

20x10x3

60x2x2

80x2

100x2x2

upperbody circuitx2, 15 reps each 5 exercises

All the trainings done, just need to let it out on the platform. Been getting some serious migraines since friday, come in waves, I have a feeling it may be blood pressure related but tested it at work and it was 130/85 so not high. If they continue or get worse Ill get em checked otherwise pop a harden up pill and keep truckin.

If you haven't already try Mersyndol for migraines....I get them so bad that my vision breaks up but if I a tab within 10 mins gone. You can get them from the chemist over the counter with ID. But long term you need to try and find out what is causing them.

On a brighter note....not like till comp now.. rest up and go smash it :grin: We will be there on Saturday to support you.

[tinytraps]

Week 10 day 3 Auckland Novice Bench only

bw-112ish.

equipment- wrist wraps only

Warm ups

20x5x3

60x3x3

75x3

90x2

105x1

115x1

Opener

120 WWW 5kg raw comp pb

127.5 WWW 12.5kg raw comp pb

135 WWW 20kg raw comp pb

1st place junior 120

Weighed in a bit lighter than I expected but not to worry. Warm ups felt good, bar speed was spot on, snappy lock outs. opened on 120, something I could comfortably do. Had a few nerves to start with, but they went after the first attempt. Second attempt was just as good as the 1st so had the confidence pretty high for the 3rd. Went to 135 and in reality it should of been a 2nd attempt, bar came off the chest fast and kept going to lockout earnt a first place in the junior 120 class and 3rd biggest bench of the day. Feels good to be on the platform again! Really good to meet drizzt and MT, as well as catching up with the CBC crew again smashing some kfc as a post comp celebration. Back into training monday.

[soundsgood]

Well done bro! Awesome result

What were the two top benches?

[Viking Power]

Good benching today TT well done on your personal efforts 8)

[Mike Zero]

Great stuff Harley!

[startinfromscratch]

well done son!

[drizzt]

Good stuff today bro!

[bar-belle]

Some nice benching there Harley....you have an arch to die for :grin:

[Big john]

[Phedder]

Great stuff TT, 140 for the 2nd attempt at CBC novice aye

[Old Bull]

Good to see you back on the Platform Nice PB to Bro 20kgs

[red machine]

killed it bro!! plenty left in the tank there mate, looking forward to seein what ya put out in sept!! keep it rollin

[olympia]

Mean vid! :clap: Well done guys

[tinytraps]

Well done bro! Awesome result

What were the two top benches?

Cheers SG! Top benches were 160 and 140 respectively.

Good benching today TT well done on your personal efforts 8)

Great stuff Harley!

well done son!

Good stuff today bro!

Some nice benching there Harley....you have an arch to die for :grin:

Great stuff TT, 140 for the 2nd attempt at CBC novice aye

Good to see you back on the Platform Nice PB to Bro 20kgs

killed it bro!! plenty left in the tank there mate, looking forward to seein what ya put out in sept!! keep it rollin

Mean vid! :clap: Well done guys

Cheers everyone! felt good to be back on the platform again, been too long between drinks. As for the arch...smoke and mirrors :pfft:

CBC build up week 1 day 1 Conditioning

Incline press 20x20x2 60x10 70x5 80x3x3

Feet up bench press 70x10x3 70x9 70x7

Decline bench press 60x10 70x10x3

Machine press 50x15x3

Pushdowns 60x10x3

Keeping the reps high for a while, need to work on conditioning my presing muscles from all angles. Feeling good after saturday, lowerbacks a bit tender but that will come right in a couple of days. Upper body in general is going to be getting a hiding in the next few weeks. Bring it.

[M.T]

Solid bench on sat bro good to meet you hit it hard this year brother

[tinytraps]

Solid bench on sat bro good to meet you hit it hard this year brother

Yea you to bro, will probably catch you at Bbro, and hopefully catch your bench!

Week 1 day 2 Back thickness

DB rows 20x10x2 40x8 65x5

SCR 60x10x4

CSR 54x10x4

Snatch grip row strict 50x10x4

hammer curls 20x5x3

grippers coc tx10 coc 1x10r, 7l coctx7l

just focusing on being strict, rowing strength needs to come up a bunch. I absolutely suck at bent over rows so starting at the bottom and building my way up incrementally.

[tinytraps]

Week 1 day 3

Leg press up to 10ppsx3x3

Squats 20x10 60x5 100x1 120x1 140x1

Deadlifts 60x5 100x3 140x1 160x1

Just wanted to see where my squat and deads were at today. Squats havent dropped down too much, felt a strain around the SI joint on the 160 dead so cut it there. Had a massive low back pump after this.

[tinytraps]

Week 2 Day 1

Benchpress

20x10

60x5x2

80x5

100x3

110x6

CG bench press 60x10x4

Incline benchpress 50x10x4

DB bench press 25x10x3

front raise 15x10x3

side raise 8x10x3

CG decline 60x10x3

pushdown 50x10x3

too much call of duty means not enough sleep and food= s*#tty bench numbers. Also got a sharp pain shooting down my forearm everytime I supinate or clench my fists. Doing deads tommorow starting off super light then building

[M.T]

Are you going to be doing 3 lift at bbro or sticking Bench specialist?

[tinytraps]

Are you going to be doing 3 lift at bbro or sticking Bench specialist?

Ill do my best to make sure my bench is more than my squat and dead

Week 2 Day 1 Deadzone

violator low back, piriformis, glutes

dynamic stretches

conv deads (using adistars)

60x10

80x5

100x3

120x1

140x5

Hammer strength iso row 2ppsx10x4

SCR 57x10x4

Lat pulls 105x10x3

rack pull(flaring lats) 140x10x3

rear delts 5x10x3

Today went farely well. Im going to trial pulling in the adistars, I can keep more upright using lots of quad, keeps the stress on the back low. Could of gone for maybe 8 so not to far off top strength. Trying to isolate the back more using strict technique, really focusing on keeping scaps down and back work in progress to say the least.

[tinytraps]

week 2 day 3

DB shoulder press

12.5x20x2

20x8

30x11

WG bench 60x10x45

CG bench 60x10x4

DB bench 25x10x3

front raise 15x10x3

side raise 8x10x3

CG decline 60x10x3

Week 2 day 4

violator dynamic stretches

Squats

20x10x2

60x5

80x5

100x3

110x5

[tinytraps]

Week 3 day 1

Bench press

20x10x2

60x3

80x3

100x3

110x2x3

Dips bwx3x3

Front squat

20x5x2

40x3

50x3

60x3

70x1

80x1

90x1

100x1

lying leg curl 80x10x3

facepulls 25x10x3

abs 6x10-15

Works been hectic and will be for a while, got some projects Im working on and may be switching from Mangere to Lloyd elsmore but will see in the next few weeks. So in the meantime will be jammin in some random stuff just to keep things ticking over. Benching was hard today. Whenever I have a break from heavy lifting things just feel all over the place. front squats felt good, still no back pain yet.