Preparing for Z day

[OnlyHuman]

Happy Birthday :clap: :grin: :clap:

[tinytraps]

Thank you brothers! Had a lot of shit food so I will be training hard this week

Week 1 day 1

trained with damo and wes

Bench press

20x10x2

60x6

70x3

80x3

90x2

100x1

110x3 (first paused)

115x2 miss 3

3 board bench

120x3

130x3

140x3

160x2 miss 3 technically a PB

CG inclines

60x3

70x5

80x3x2

Reverse band bench choked greens

140x3

150x3

160x2

140x8

tris 5 sets

bis 5 sets

First proper bench session in a long time and by gosh am I feeling it. Back legs delts tris all aching. Will be looking to peak dec 10 for push/pull. I can only move forward from here and I will be doing my best to aggresively add weight/reps. Come at me bro!

[scrambledeggs]

It was good catchin up with you tonight bro, howd you find the metal militia??

[steak]

that was a good sesh bro 8)

[tinytraps]

It was good catchin up with you tonight bro, howd you find the metal militia??

Yea defs bro! Its a bit of a shock to the system tbh havent done a proper bench sesh in a wee while so will be feeling it in the morning!'

that was a good sesh bro 8)

Felt good to get under some weight, the volume is pretty crazy. Those reverse bands are 8)

[Big john]

Re: SOUTHSIDE BARBELL CLUB

Posted by tinytraps on Tue Nov 08, 2011 1:42 am

you MW3 mad brah!?

[tinytraps]

Re: SOUTHSIDE BARBELL CLUB

Posted by tinytraps on Tue Nov 08, 2011 1:42 am

you MW3 mad brah!?

You mirin? I was up for a while took me ages to hook into a lobby so when I did I made sure to stay there Im hoping once the us market opens up there will be more games otherwise I will be dissapoint.

[tinytraps]

Week 1 day 2

Squats

20x10

60x5

80x3

100x3

120x2

add belt

140x2

add loose thp (5 revolutions)

160x2

160x2

High bar pause squat 2-3 sec pause

100x3

100x3

100x3

Lying leg curl

42x5

42x5

42x5

42x5

42x5

Cardio 15 mins treadmill.

Squats were pretty tough once I chucked the equipment on threw my groove off. Focusing hard on keeping chest up and trying to stay relatively upright. Im adding carbs back into my diet, but will drop them out if the weight comes up again. Want to stay at this weight and build up some strength and just add some conditioning as needed. Have figured out what Ill be running up until the push/pull dec 10th but you will see it pan out through this week.

[Big john]

Squats were pretty tough once I chucked the equipment on threw my groove off. Focusing hard on keeping chest up and trying to stay relatively upright.

good to hear, was pretty evident at the novice that you were having some issues keeping the chest up in the squats. no doubt prob from all the high bar related work you had done

[bar-belle]

It was good catchin up with you tonight bro, howd you find the metal militia??

Yea defs bro! Its a bit of a shock to the system tbh havent done a proper bench sesh in a wee while so will be feeling it in the morning!'

that was a good sesh bro 8)

Felt good to get under some weight, the volume is pretty crazy. Those reverse bands are 8)

Militia is the shizz...it is good to get used to just holding the heavier weights above your head aye :nod: Cool to see you training in the shed

[tinytraps]

Squats were pretty tough once I chucked the equipment on threw my groove off. Focusing hard on keeping chest up and trying to stay relatively upright.

good to hear, was pretty evident at the novice that you were having some issues keeping the chest up in the squats. no doubt prob from all the high bar related work you had done

Good signs. Lots of doms in glutes and hams, no pain in back. Probably why I was so taxed.

It was good catchin up with you tonight bro, howd you find the metal militia??

Yea defs bro! Its a bit of a shock to the system tbh havent done a proper bench sesh in a wee while so will be feeling it in the morning!'

that was a good sesh bro 8)

Felt good to get under some weight, the volume is pretty crazy. Those reverse bands are 8)

Militia is the shizz...it is good to get used to just holding the heavier weights above your head aye :nod: Cool to see you training in the shed

Yea I friggin love those reverse bands! Next time someone asks what I bench I say 140x8..with green bands Will be making the trip up for bench sesh, Im getting that hunger to smash large amounts of tin again so theres only one place Im going to achieve that 8)

Week 1 Day 3

Seated Db press

10x10

10x10

20x8

20x8

30x5

40x fail

30x5

30x5

Bench press speed

20x3

40x3

50x3

60x3

70x5x5

Halbert raises 3x15

Rear delt row 3x10

Dizenzo rows 3x10

BTN barbell press 2x20

Pushdowns 3x20 1x10

CG bottom end drives 40x10x3

carbs are being good felt strong today. Feel a lot faster if I take a slowish decent rather than the drop style westsiders usually do. Rear delts and traps got a good hiding definitly a weak spot for me. Cardio tommorow.

[tinytraps]

Week 1 day 4

Conditioning

treadmill 20 mins

cross trainer 10 mins

db push press ss db swings

ab circuit

Getting fitter by the session, alternating between 1 min easy 1 minute hard, my work intervals have increased from 9kmh to about 13kmh. When I can hit 15kmh ill start increasing the recovery speed.

Deads tommorow, they have been the thorn in my side for so long. Time to make them my bitch :twisted:

[steak]

Deads tommorow, they have been the thorn in my side for so long. Time to make them my bitch :twisted:

dont look at the floor then

[tinytraps]

Deads tommorow, they have been the thorn in my side for so long. Time to make them my bitch :twisted:

dont look at the floor then

:salute:

Week 1 day 5

Deadlifts

60x5x2

100x3

120x2

140x1

160x5

2" deficits

160x2

160x2

160x2

Rack pull

160x3

200x3

240x3

DB rows

30x10

40x5

50x3

60x10

SCR

70x10

70x10

80x8

90x5

Chins bwx2x5

DB curls 12.5x10x3

Gripper cocTx20,15

Reverse curl 20x10x2

Focused on I made a point of looking almost at the ceiling, weights felt good. Hip is a bit munted Im assuming from running so going to do some aggressive violator rolling to try ease it out.

[tinytraps]

Week 2 day 1

BW 97kg in the morning 100 flat in gym gear and well fed :shock:

Had to do a split shift today couldn't make it up to coast, but will be back up next week

Bench press

20x10x2

60x6

80x3

100x2

115x3 +5kg off last week

120x2 (missed 3rd)

add pause on each rep

90x3

100x3

110x3

Incline press

70x3

80x3

82.5x3

Mid range lockouts

100x3

110x3

120x1

finished with some flyes, pushdowns and curls.

Not a bad session today. Weights felt heavy and had trouble setting up tight. However still managed to make a move on last weeks numbers. Really enjoying the bench volume again and I know as a result I will see some good improvements. Tommorow I will be doing conditioning probably hills :twisted:

[tinytraps]

Conditioning

Hill sprints

shortx6

medx3

longx1

400mx1 at 1:25 pace :puke:

[tinytraps]

Week 2 day 2

Squats

20x5x3

60x5

80x3

100x3

120x2

add belt

140x1

add wraps

160x1

170x1

belt only

140x2

140x2

add 2 sec pause at bottom

120x2

120x2

belt off, high bar, 3 sec pause at bottom

100x3

100x3

good mornings (these absolutely sucked hammys felt like they would tear off the bone)

60x5

60x5

60x5

Just trying to maintain squats at the moment. I think I will switch back to flats in an attempt to work my wider stance better, the heels allow me to go a2g however parallel is not that far from there. The thinking is the flats will limit my rom however allow me to hit parallel alot sooner. Or in my mind its playing out that way.

[tinytraps]

Week 1 Day 3

Seated barbell press

60x5

60x5

70x3

75x1

80x2

DB front raise 18x5x3

Bench press

60x5

70x5

70x5

70x5

70x5

70x5

Halbert raise 6x15x3

Upright rows 40x10x3

BTN press 40x5x3

strong shoulders = strong bench /thread.

[tinytraps]

conditioning

10 min treadmill

10 min bike

10 min xtrainer

hammys are really sore made today suck. Rolled them out good with the foam. You know theyre tight if rolling on the foam is painful!

[tinytraps]

week 2 day 4

deadlifts

20x10

20x10

60x5

60x5

100x3

120x2

140x1

belt on

165x5 (loaded a 15 on 1 side and a 10 on the other)

170x3

tweaked my back on this last set, same kind of feeling I felt when it went earlier on this year. Fuark. Sat down for 15 minutes then unloaded the bar.

Chins

bwx3

bwx3

bwx3

bw+10x1

bw+15x1

bw+20x1

bw+25x1

DB rows

30x10

40x5

50x3

60x11

Well Im fairly gutted about retweaking the back. Will ice and voltaren to settle it down and then back to square one. No lowbar squats, pull the weights back on the deads and stretch stretch stretch

[testtubebaby]

presume you pull conventional deadlifts?

[tinytraps]

presume you pull conventional deadlifts?

Yes I do pull conventional.

Conditioning

treadmill 20mins variable speed

abs

stretches roller

low back is pretty tight. heavily stretched and rolled it.

[Big john]

tweaked my back on this last set, same kind of feeling I felt when it went earlier on this year. Fuark. Sat down for 15 minutes then unloaded the bar.

\

must get stronger back :grin:

[tinytraps]

tweaked my back on this last set, same kind of feeling I felt when it went earlier on this year. Fuark. Sat down for 15 minutes then unloaded the bar.

\

must get stronger back :grin:

Amen Brother John!

Been a lazy bastard since saturday letting the back settle down. Watched the strongman at big boys toys was awesome, even though the field was small the quality of athletes was up there.

Squat therapy

Squat

20x10

20x10

60x5

80x3

100x3

110x1

120x1

130x1

140x1

150x1

Pause squats

120x3

120x3

120x3

Squat lockouts

140x3

180x3

200x3

220x1

240x1

260x1

280x1

300x1 PB

Feel much better now, squats make everything alright. Nothing like loading up 7 plates and standing up with it. No need to psych up so many indians in the gym with b.o the stench was worse than any ammonia Ive sniffed (no racist)

[tinytraps]

Just getting some random work in

Strict millitary press

20x10

20x10

40x5

50x3

60x3 ss 3 chins

60x3 ss 3 chins

60x3 ss 3 chins

Incline cg bench press

20x10

40x10

60x5

70x3

80x1

90x1

100x almost

60x12

Barbell row

60x5

80x5

80x5

80x5

80x5

80x5

80x5

80x5

Poly curls

5x50

10x25

20x10

Rope pushdown

20x50

33x25

87x10

absx lots