Preparing for Z day

[ohjoshua]

5kg PB squat + 5kg PB bench = 10kg PB total.... (not 5kg)

Good job, gutted about the deads. I had similar trouble with my squats. I am going to try one more time (same sets/reps/weight) if i dont see results on squat i will either increase or decrease some or all of the variables until it works.

you have to be happy with your bench though, paused is hard as.

[tinytraps]

5kg PB squat + 5kg PB bench = 10kg PB total.... (not 5kg)

Good job, gutted about the deads. I had similar trouble with my squats. I am going to try one more time (same sets/reps/weight) if i dont see results on squat i will either increase or decrease some or all of the variables until it works.

you have to be happy with your bench though, paused is hard as.

PB dead is 185 so 5kg increase total wise :grin: It was only a skills so I guess its a good indication theres bigger things to come.

[steak]

check ya inbox bro :wink:

[tinytraps]

Sheiko 32 comp phase, week 1 day 3

Squats

1x3x70

2x2x85

2x2x100

4x2x105

thats all pushed for time will do the rest tommorow, may even repeat the squats :think:

Miscalculated my cycle time 1 week short will just skip week 2. Bumping up my numbers, but still staying raw for the last two weeks. Only one week of real training to go

[tinytraps]

carry on from yesterday

Benchpress POR

1x3x60

2x3x70

6x3x85

Pec deck Flies

3x10x48

Pushdowns 3x10

Abs

lots

Best benching so far. Technique good worked on leg drive getting faster off the chest.

[tinytraps]

THE LAST SUPPER

2x"pounders"*+a large lime shake+1l coke zero.

*pounder= a quarter pounder with 4paties and 4 slices of extra cheese. Grease in a bun =P~

But thats it. No more take outs until im happy with my weight and health again.

[rose]

I cant even eat my beautiful custard pies

That is a tragedy sir. Looks like it's sorted now :pfft:

THE LAST SUPPER But thats it. No more take outs until im happy with my weight and health again.

Well done re numbers up

[Big john]

THE LAST SUPPER

2x"pounders"*+a large lime shake+1l coke zero.

*pounder= a quarter pounder with 4paties and 4 slices of extra cheese. Grease in a bun =P~

But thats it. No more take outs until im happy with my weight and health again.

awsome snack bro!.....what was the main? :twisted: :pfft:

[steak]

[tinytraps]

Sheiko 32 comp phase, week 3, day 1

Squat

1x3x75

1x3x90

2x3x100

5x2x115

Benchpress POR

1x3x55

1x3x65

1x3x75

3x2x90

3x1x95

pushdowns

pecflies

Count down is on. All numbers been brought up a bit, squats a tad tough but all good will do heavy walkouts too get used to weights on sat, same with bench. Benches felt good heaviest yet and they were all paused and quick. Shoes are playing a deal in keeping my heels down will buy some more this week.

[startinfromscratch]

you sheikoites are all hard fuckers aye

[tinytraps]

you sheikoites are all hard fuckers aye

Does it help that im weak like a kitten?

Sheiko 32 comp phase, week 3, day 2

Benchpress POR

1x3x55

1x3x65

2x3x75

5x2x90

Deadlifts

1x3x95

2x3x110

2x3x130

5x2x140

Thats it for today. Had to go to a funeral of a brother lost too soon. RIP Tarun, see you at the crossroads bro

[tinytraps]

Bullshitting around

Smith machine benchpress :oops:

77.5x15(not to failure) HAd to do this for a class today, couldnt do free bench for "safety reasons" Happened to be the best in the class maybe the girls will appreciate the cuddly boy now :pfft: :pfft: Did some planks and pushups BS IMO.

PM

Chest supported row

3x10

DB row

1x15x52

Helped Sam with his back workout. Did 220 no belt at 93kgs, 30kg increase since CBC challenge. To bad he has no interest in the darkside prefers looking in mirrors to much :evil:

[Big john]

To bad he has no interest in the darkside prefers looking in mirrors to much :evil:

:clap: :clap: :clap: onya sam! :pfft:

[tinytraps]

Sheiko 32 comp phase, week 3, day 3(pushed forward)

Squat

1x3x75

2x3x90

2x2x100

3x2x110

walkouts

1x1x180

1x1x210

*felt light on my back, good sign cant wait to give it hell!

Bench press

1x3x60

2x3x75

5x2x85*

changed a round a few sets for conveneince

Farmers walk

50xuphillx26.4s(dam you laver!)

foam rolling

piriformis glutes lower back, felt good.

Good session today at CBC with some massive numbers hit by the big guys: wookie 340 squat, Simon hitting 300 raw squat(belt wraps), Tonka 250 bench and "light" box squats, dale and nick hitting 320dl plus all the rest of us doing our thing. Good to catch up with the guys again and get inspired even more. Highlight must be bench, got some good tech points from T plus a few tips to mod my sheiko template a bit. Big thanks to Steak and Mrs Steak what an awesome day to hold and I absolutley love coming up and training with you guys KUTGW!!

[Viking Power]

Sheiko 32 comp phase, week 3, day 3(pushed forward)

Squat

1x3x75

2x3x90

2x2x100

3x2x110

walkouts

1x1x180

1x1x210

*felt light on my back, good sign cant wait to give it hell!

Bench press

1x3x60

2x3x75

5x2x85*

changed a round a few sets for conveneince

Farmers walk

50xuphillx26.4s(dam you laver!)

foam rolling

piriformis glutes lower back, felt good.

Good session today at CBC with some massive numbers hit by the big guys: wookie 340 squat, Simon hitting 300 raw squat(belt wraps), Tonka 250 bench and "light" box squats, dale and nick hitting 320dl plus all the rest of us doing our thing. Good to catch up with the guys again and get inspired even more. Highlight must be bench, got some good tech points from T plus a few tips to mod my sheiko template a bit. Big thanks to Steak and Mrs Steak what an awesome day to hold and I absolutley love coming up and training with you guys KUTGW!!

Good going TT look forward to seeing you go hard out next week mate, you are as good as you think you are brother give it hell.

VP

[tinytraps]

Sheiko 32 comp phase, week 4, day 1

Benchpress POR

1x3x55

2x3x65

2x2x75

4x1x85

Deadlift

1x3x95

belt

2x2x110

3x2x130

Deload week. Focused on keeping upper back super tight and spreading the bar hard(thanks tonka). Deads, best theyve felt all cycle, real explosive found groove with loose belt drove through the heels fast. Not long to go now, the anticipation is killing me!

[Jigga]

Your journal title made me spontaneously burst into song.

[startinfromscratch]

man, when i saw this title my first thought was to post that song in here, but youve already done it, you f*cker

enjoy the calm before the storm bro!

[tinytraps]

New it wouldnt be long before someone did

recoverey session 4 days out

standing hamstring stretch

2x20s

Groin stretch

2x20s

Unilateral glute stretch

2x20s

Unilateral hip flexor stretch

3x15s

Piriformis/Glute foam roll

2x20

Lower back foam roll

2x20

[Big john]

test day soon bro?

[steak]

doing the aucks aint ya? 4got to ask on saturday...

[tinytraps]

test day soon bro?

yea brah sat, APA powerlifting champs. female-male u90kg start lifting at 10/1030 Big boys start lifting at 230 Auckland uni gymnasium. Anyone not doing anything should pop down and have a look. If your real keen Im sure theyll need spotters and loaders.

[steak]

Rach and I be there too bro 8)

[Big john]

awsome bro....im keen to come check it out