Preparing for Z day

[steak]

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

I'll be in touch when I organise my tribe 8)

[Big john]

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

I'll be in touch when I organise my tribe 8)

awsome brother keep me posted....SFS keen too, will try to amass more tribe members

[steak]

All go this end 8)

[tinytraps]

Thanks guys it would be real cool to see you there means alot!!

Sheiko 32 comp phase week 4, final day

Squat

1x3x75

2x2x95

3x2x105

walkouts

1x10sx140

1x10sx180

1x10sx220

Benchpress POR

1x3x55

2x3x65

3x2x75

Good sesh knees sore as heck and im quite tight did a lot of foam rolling will keep at it. Bench nice and explosive big PB coming real talk. trained sam at legs today, Squat 1x20x100 then 1x20x80 almost had him pass out :grin: Also coached a real tiny fulla maybe 65kg soaking wet to pull 140, sorted a few of his technique issues and his mind said, took him 3 goes and he smoked it. Hopefully converted another to the darkside

[tinytraps]

Passive workout

machine shoulder press

(CG)2x15

(WG)2x15

Machine bench press

2x15

Seated row

2x10

dislocations

2x10

[tinytraps]

Auckland champs 2010

age:19

weight:109.9

class:jr 110

Squat

1st:160 www

2nd:175 10kgPB www

3rd:182.5 17.5kgPB www

Benchpress

1st:100 www

2nd:115 10kgPB www

3rd: 125 rrr

Conv. Deadlift

1st:180 www

2nd:190 5kgPB www

3rd:200 15kg PB

Total 497.5 42.5kgPB

3rd place jr 110

Good day at the office. Big thanks to sam for being my handler. Nick for wrapping my knees, the spotters and loaders for doing a primo job plus all those that took time to come down and support the best sport in the world.

Squats

Happy Ive broken past the 180 barrier, good for another 5k 200 the next goal. Choice wrapping from nick still got the welt marks!

Bench

125 just out of reach today. 120 was definetley on the cards really happy with 115 plus technique was solid(Tonka your advice was gold!

Deadlift

equaled my all time pb. 190 was the hardest out of the 3, got to focus on keeping my hips lower and using my legs more, not really a strong back deadlifter, may look more into a DP type dead.

Overall Im pleased with my performance 40odd kilos in 12weeks is alright, so close to hitting 1100lb will smash it next time. Got a bit hyped up, got to keep the intensity with all my other comps. After today Im convinced that sheiko is the way to go will not train PL any other way. No nationals for me, going to focus on building towards the BBRRO this year.

[Viking Power]

Hey Brother,

Good work yesterday mate I was very pleased to see you focused and mind on the job and the results have shown with your hard work well Done :clap:

Keep it up Harley

VP

[startinfromscratch]

[bar-belle]

Hey awesome work yesterday Harley...you have a mean squat!!! Steaks got a heap of footage but I guess its much the same as SFS. We're all stoked for you mate :nod: And the cheer squad with your name on their shirts was very 8)

[tinytraps]

Cheers for the vid bro awesome!!!!

Hey awesome work yesterday Harley...you have a mean squat!!! Steaks got a heap of footage but I guess its much the same as SFS. We're all stoked for you mate :nod: And the cheer squad with your name on their shirts was very 8)

thanks Rach, real good to see you steak big john and sfs there my squats becomin my signature same as my arch on my bench. Re my cheer team my whanau couldnt come down so a few freinds came along to give a bit of support

[tinytraps]

Hey Brother,

Good work yesterday mate I was very pleased to see you focused and mind on the job and the results have shown with your hard work well Done :clap:

Keep it up Harley

VP

thanks vp head in the game is what you got to do. Thanks alot for spotting and loading mate I know its bloody hard yakka!

[tinytraps]

Sheiko 8 week reduced volume, week 1, day 1

Bench press POR

1x2x65

1x3x70

1x3x85

2x3x90

Squat

1x3x80

1x3x90

3x5x110

Bench press POR

1x3x65

1x2x80

4x3x85

flies

pushdowns

plate pinches

abs

Right back into it. all raw building my raw strength up. Squats felt good just gassing. Bench really good lil tough, bit sore all over but got a large supply of HTFU pills so no worries.

Altered my template a bit.

Day1 Bench POR

Day 2 CG bench(-10kg)

Day3 1 board bench(+10kg)

Squats no belt at all focus on being really explosive.

Will add grip training 2dpw

Strongman training saturdays or light cardio.

More focus on stretching, foam rolling and recovery

Goals for 16weeks time

sq(belt wraps) 200

bp 130

dl 210

[tinytraps]

recovery session

20 min salt bath

stretching 2x30 for:

hamstrings

glutes

quads

hip flexor

groin

pec/shoulder

Foam rolling 2x20 for

glute/piriformis

IT band

lower back

Got my gillies membership form filled out. Just need to find the right authority to deliver my cash to, and to get a key. Then I can escape commercial gyms and head to wonderland.

[steak]

how does the Gillies membership work bro?

[tinytraps]

how does the Gillies membership work bro?

Basically its for a year at a time. You can get a key so you can effectively train when you want. Other wise you have to hope that when you turn up someone is there. Trouble is its hard as heck to find the right people to get everything to. I know the jr oly coach there said I could go through him just waiting til I see him next.

[tinytraps]

Sheiko 8 week reduced volume, week 1, day 2

deadlift

1x3x95

2x3x115

2x2x135

2x3x145

CG bench

1x3x60

1x3x70

3x4x80

flyes

pushdown

Box deadlift

1x3x95

2x2x115

2x3x135

2x4x150

Hi bar narrow stance squats

5x5x60( will use these to help build my dead, up 10kg next week)

abs

Same shit different day Deads felt a wee tougher than squats. Worked HARD on doing the derek pomana deadlift style getting real tight, helped alot. Now have a big bald lines from the bottom of my shins to the top of my thighs, bit of skin and blood on the bar too :grin: BEnch work was good got better towards the end, working hard on my setup trying to get that arch just that little bit higher. Did pulls from knees on a fitness block things felt more natural then pulling off racks. My mate/part time tp is going to give sheiko a go. Watchn the APA champs I think has inspired him to stop bodybuilding and come to the darkside.

[tinytraps]

Sheiko 8 week reduced volume, week 1, day 3

1 board bp

1x3x65

1x3x80

1x3x90

1x2x100

2x2x105

1x1x110

1x2x105

1x3x100

1x3x85

1x3x70

flies

foam rolling

Squat

1x3x80

2x3x95

1x2x110

3x3x115

Good to be back into it. Using 1 board to build tricep strength, need to work harder on staying tight. Squats slowed them down a bit used a wider grip felt way more comfortable. Going to the OLY comp at gillies tommorow to pay my fees and get my key. Im like a kid before christmas.

[Big john]

Good to be back into it. Using 1 board to build tricep strength, need to work harder on staying tight. Squats slowed them down a bit used a wider grip felt way more comfortable. Going to the OLY comp at gillies tommorow to pay my fees and get my key. Im like a kid before christmas.

nice bro fill us in how trainin at gillies is :nod:

[tinytraps]

Sheiko 8 week reduced volume, week 2, day 1

Squat

1x2x80

1x2x95

1x3x110

4x2x125

Benchpress POR

1x2x60

1x3x70

1x3x85

3x2x95

DB Flies

3x8x17.5

Pushdowns

2x26x50

Squat

1x2x85

1x2x100

2x3x115

DB rows

3x5x50(focus on squeezing scaps tight)

Romans

3xbwx8

Sheiko flu kicking in early, squats tougher than last week real tired from work but kicked into it by the end. Will sub db rows for gms on mondays, I think the extra upperback work will help my bench. Im now an official member of gillies ave, keys getting posted to me should have my first train there by the end of the week.

PS laver im challenging you to a c+j challenge. One of my mates is going to help me with my oly technique and I reckon I can take you :twisted:

[steak]

woot 8) a challenge

Nice sq b sq sesh brah...a standard staple for shekoites tonight

[Big john]

im with the big fella on that one nice wrk bro 8)

[tinytraps]

woot 8) a challenge

Nice sq b sq sesh brah...a standard staple for shekoites tonight

OLY lifters got nothing on us PL boys :pfft: Its always nice to see your numbers coming up each cycle quite motivating when you start to look back over your log,

im with the big fella on that one nice wrk bro 8)

Cheers brah 8)

[bar-belle]

Sheiko flu kicking in early

Im now an official member of gillies ave, keys getting posted to me should have my first train there by the end of the week.

Feel for you TT...nasty that sheiko flu.

Gillies will be a kool place to train...like minded individuals and a huge amount of knowledge/experience there I would think :nod:

hey btw wots with the salt bath...is that for recovery or something?

[tinytraps]

Sheiko flu kicking in early

Im now an official member of gillies ave, keys getting posted to me should have my first train there by the end of the week.

Feel for you TT...nasty that sheiko flu.

Gillies will be a kool place to train...like minded individuals and a huge amount of knowledge/experience there I would think :nod:

hey btw wots with the salt bath...is that for recovery or something?

Yea gillies is wicked :grin: Its a place where legends are made!

re: salt baths, use them for recovery and always have a nice stretch afterwards no more doms the next morning 8) Wheter they actually work or not its more of a personal thing

[ohjoshua]

good lifting TT

Keep up the good work!