NZ Anaesthetics.....

[nate225]

Weds 21 April 2010 - POWERHOUSE SESSION!!!!

Front Press - 8x40, 8x60, 5x80, 5x80, 5x80

DB Shldr Press - 8x27, 5x37, 5x40, 12x27 (all paused on shldrs)

Face Pull / Dizenzo Row - 10x30/10x30, 10x40/10x40, 10x40/10x40

Skullcrushers - 8x50, 8x50, 8x50

Dips - 15, 15, 8

Rehab VMO Ball Squats - 20x20, 20x20, 20x20

Awesome as always to be in the House again. Big Trev looking menacing with those front squats - although the lycra had me worried! :pfft:

Friday 23 April 2010

Ab trisets (KB Press situp/Dead Ants/Dominator) x 2 sets

Chins (parallel grip) - 8, 6x10, 5x20, 5x30, 3x40

Fatman rows - 12, 10, 12, 12

Single leg Calf Raise - 15x120, 15x120, 15x120

Calf raise - 15x200, 25x200, 25x200

Extl Rotator - 15x12.5, 15x12.5, 15x12.5

Upwards whatever the f*ck they're called Rotators - 12x5, 12x5

[nate225]

Sat 24 April 2010

WFH - Swings 10/10x28lb, 10/10x56lb

WFH - 5x28, 3x56, 5x28, 3x56, 3x28 *used Dales technique - a real strong core is needed here - feels like it wants to tear you in half!

Stone rows to lap - 2x90, 2x120

Atlas Stones to lap - 2x100, 2x118, 2x125, missed 146 *really happy with these as used no tacky, the 146 reminded me how much tacky helps! :yes:

Stone Press (strict) - 14x75

[nate225]

Sun 25 April 2010

Leg Rehab

High squats w/ conc focus - 15, 15, 15

Extns w/ raise conc focus - 10, 10, 10

Mon 26 April 2010

Ab trisets (KB press situp/KB & Keg side bends/KB Russ twist) x 3

DL (snatch grip DO) - 8x60, 5x100, 5x140 (hard as no chalk!)

DL (DO w/ straps) - 3x180, 1x220, 3x240 - good work, leg felt good.

LPD - 8x150, 8x225, 6x247, 6x247

Poorman GHR - 10, 8, 7

DB Curls - 8x15, 6x25, 3x35, 7x30

Narrow preacher - 20x30, 15x30, 10x30

[steak]

bit of work on the guns bro 8) you going out to town

good the leg aint givin you any shyte 8)

[nate225]

bit of work on the guns bro 8) you going out to town

good the leg aint givin you any shyte 8)

Curls for girls, tri's for guys!!

I always do a bit of direct bicep work (mainly hammers) as it's a bit more relevant in SM than PLing. That said I always did biceps when I was NZPF, I think balance is important in the long run.

Leg seems to be getting better - not as sore anymore whhen sitting & doesn't get too bad after training. Hope to scan again in 4 weeks to see progress. Then I can squat again - I could do with more leg drive on the DL's! :grin:

[nate225]

28 April 2010

DB Shldr Press - 8x15, 6x25, 5x35, 6x45, missed 50! Dunno quite what happened here! :grin:

Front Press (smith) - 8x60, 5x80, 5x90, 5x100

BOLR - 8x30, 8x30, 8x30, 8x30

Narrow BP - 8x60, 5x100, 5x140, 8x120

Rolling KBs - 8x24, 8x24, 15x16

Rehab Leg Press w/ VMO ball - 20x80, 20x80, 20x120

[IronHyde]

Nice one bro. Good to see you have a journal on here!

Hope that quad is 100% soon!

[steak]

those KBs look like a pain in the arse banging on ya forearms like that??

[nate225]

those KBs look like a pain in the arse banging on ya forearms like that??

Nah just means they were too light! It's a great exercise that SP (Humphrey) showed me a few years ago. He picked it up from the boys at Footscray I think?

http://www.apollogym.com.au/

[steak]

oh I can how it would be a killer on the tris bro :nod: I guess some heavy DBs would do the same trick but be different hand position in fact I think Ive seen elite vid of them doing them with DBs off the floor

[ohjoshua]

youve done the 50's overhead before?

[nate225]

youve done the 50's overhead before?

Yep - not sure how many though? Will check my diary. Big Sam did the 65's on the same day..... :shock:

I need to update here, have been busy at work & home and am in a deload week so not overly motivated to post! :grin:

[nate225]

Been a little slack in updating but not in training!

Heres the summary!

Fri 30 April 2010

Ab triset (40kg plate press situp/standing twist/planks) x 3 sets

LPD - 8x150, 8x150, 10x225, 10x225, 10x225

Chest Sup Row - 8x60, 8x100, 6x120, 6x120

Calf Raise - 15x120, 20x200, 20x200, 20x200, 20x200

Rehab Squat (eccentric focus, VMO ball) - 15x20, 15x20, 15x20

Sat 1 May 2010

WFH Swings - 28lbx10ps

WFH - 3psx28, 2x56, 2x56

Monster DB (snatch) - 3psx30 (Clean & Press) - 3psx45 (snatch) 1x45, missed on left (not dipping to look after knee so somewhat unusual form!!!)

Atlas Stones - 2x118 (just broke), 3x118 (lapped)

Natural Stones - 2x80 (just broke), 2x80 (lapped), 2x80 (full) 2x80 (shouldered & half pressed)*

WFH from static - 3psx28

* stone training style taken from Regan Bridges training style, pick one stone & work with it in different ways.

Mon 3 May 2010 (DELOAD WEEK)

Rotators Extl - 15x5, 15x10, 12x12.5, 12x12.5

Cable Extl - 8x18, 12x12

LPD - 8x120, 8x180, 8x180, 8x180

Cable Rows - 8x120, 8x150, 8x210, 8x210

Dips - 10, 15, 15

TPD - 8x80, 8x100, 8x100

10 mins incline treadmill. (HR was up due to JetFuse - good!!!)

Wed 5 May 2010 (DELOAD WEEK)

Leg Rehab:

Leg extn, eccent focus, top 30 degrees -15x50, 15x80, 15x50

Giant Cambered High squats, eccent focus - 15x40, 15x60, 15x60*

Bench Press - 8x60, 8x100, 8x120, 8x120

DB Bench (parallel) - 10x30, 10x50, 10x50

DB Curls - 8x15, 8x20, 8x20

EZ Curls - 12x30, 12x50, 12x50

* squats felt great, will up to 100kg next week but still work top 30 degrees & eccentric focus. In 4 weeks I'll start to go greater ROM.

[steak]

Regan Bridge=the Kiwi Stoneman :nod: I saw footage Wookie posted of them doing natural stones in a shed. Regan makes it look particularly easy to say the least

edit** heres the clip

[nate225]

Some Stonelifting tips from the man himself:

http://www.powerropes.com/public_html/f ... .php?t=443

[nate225]

Still crazy busy at work - been training but haven't recorded anything for a while - here's the update!

Fri 7 May 2010 - DELOAD

Ab triset (plate press/twists/cable crunch) x 3 sets

Chins - 10,10,10

Chest sup row - 10x60, 10x60, 10x60

Leg Rehab - leg press eccent focus - 20x80, 20x160, 20x160

Floor press - 8x100, 8x100, 8x100

Kickbacks LOL - 12x15, 12x15, 12x15

Monday 10 May 2010

Ab triset (KB press situp/cable crunch/KB Russ twist) x 2 sets

DL - 8x60, 6x100, 3x140, 1x160 (DO Snatch grip), 2x180, 4x220, 4x220

Chins - 8, 10, 10, 8

Hammer Curls - 6x15, 5x25, 5x30, 5x35

DB Curls - 15x20, 14x20

Individual finger plate pinches - 2.5 & 1.25kg plates

Hex DB holds - 12.5kg to failure x 2 sets

Weds 12 May 2010

Rehab high squat - 15x60, 15x100, 15x100

Leg extn eccent focus - 15x80, 30x60, 30x60

DB Shldr Press - 8x20, 8x30, 8x40, 8x40, 10x40 (75 deg incline)

Standing BNP - 10x60, 5x80, 16x60

BOLR - 12x20, 12x20, 10x20

Skullcrushers/TPD - 8x50/15x72, 3x70,6x50/9x72

Fri 14 May 2010

Ab triset x 2

LPD - 10x150, 10x225, 10x225, 10x225

Chest sup rows - 10x60, 10x100, 6x130, 10x100

Rehab leg press eccent focus/Calf raise - 15x80/40x80, 15x200/30x200, 15x280/20x280, 15x200/25x200

Extl rotators (cable) - 8x18, 12x12, 12x12, 12x12

Reasonable training sessions - leg getting stronger & noticibly less sore after training. 3 more weeks of increasing weights working in top of ROM before dropping back weights & getting more depth.

As an side I have managed to drop about 5kg & a fair bit of BF, without too much detriment on strength levels. When the leg strength comes up I should be looking at PR's in the DL as I'm managing similar lifts to my best with very poor quad drive.

[steak]

You'll be ripped in 8 weeks

Good to see all is on track 8)

[nate225]

You'll be ripped in 8 weeks

Good to see all is on track 8)

LOL - there is NO chance of that Steak! :grin:

Will keep the BF coming down for a while - still got 3 weeks of planned rehab with a scan towards the end of that. Then will hit my straps & start getting heavier / stronger again towards NZSM.

[nate225]

17 May 2010 - trained at Aspyre with Big Sam

Ab trisets x 3

Bar Rows - 8x60, 8x100, 5x140, 5x180, 3x200, 12x140

CGrip LPD - 8x225, 8x225, 8x225

Good Mornings - 5x100, 5x140, 5x160

DB Curls - 8x16, 8x24, 5x32, 4x32

Hammer bar curls - 8x40, 6x60, 12x40

Good little training session - good to catch up with Iron Hyde & Big Zane as well.

[steak]

200 for the bar rows = a big tick beside your name bro! Will have to rename you - the Latasaurus

[nate225]

200 for the bar rows = a big tick beside your name bro! Will have to rename you - the Latasaurus

LOL - they weren't pretty but thats no concern to me! No red lights in strongman eh?!! :grin:

[steak]

200 for the bar rows = a big tick beside your name bro! Will have to rename you - the Latasaurus

LOL - they weren't pretty but thats no concern to me! No red lights in strongman eh?!! :grin:

hahaha true that...what are they...a yates row or bent over overhanded/underhanded?

[nate225]

200 for the bar rows = a big tick beside your name bro! Will have to rename you - the Latasaurus

LOL - they weren't pretty but thats no concern to me! No red lights in strongman eh?!! :grin:

hahaha true that...what are they...a yates row or bent over overhanded/underhanded?

Just a rugged bent over DO row (I used straps, Sam didn't).

I recruit a fair bit more than just lats doing these! However I do reasonably heavy chest supported rows (up to 140kg) every few sessions.

[nate225]

Weds 19 May 2010 - Aspyre

Leg Rehab - high squats, eccent conc - 8x60, 15x100, 12x140, 12x140

Front Press - 8x60, 5x80, 4x100(spot), 8x80

DB Shldr Press (paused) - 8x28, 8x35, 8x37.5, 1x43!

Dizenzo Rows - 15x75, 15x105, 15x105, 15x105

Skullcrushers - 8x50, 5x60, 4x70

TPD - 8x80, 9x110, 20x80

Fri 21 May 2010

Ab triset (plate press situp/landmines/planks)

Rev LPD - 8x120, 8x180, 8x225, 8x258, 8x258

Fatman Rows - 12, 15, 14

Calf Raise - 15x80, 15x200, 15x320, 15x320, 15x320

Rehab leg press w/ VMO ball eccent - 15x120, 15x200, 15x280, 15x280

Extl rotator cable - 12x12, 12x18, 12x18, 12x18

Sat 22 May 2010

Weight for height - 2p/sx28, 2p/sx28, 2x56, 2x56, 2x56, 1p/sx28

Axle strict press - 5x60, powerjerk 5x60, 5x80*

Atlas stone low load (500mm) - 1x100, 1x118

Stone carry - 75kg x 120 m

* first leg drive overhead & stone loading work since tear - very good, will push weight up on overhead slowly.

[nate225]

24 May 2010

Kind of sick, head cold BS so moved the Low Volume week to this week.

Ab trisets - two sets

Rack Pull (from knee) - 8x60, 6x100, 5x140, 5x180, 3x220, 3x260, 3x300

Chins - 8, 12, 12

Clos grip Bench - 8x60, 5x100, 3x140, 3x140

TPD (rope) - 12x60, 12x80, 12x80

On the good news front my 30% medial quad tendon tear of 8 February 2010 was scanned today and was undetecable!!!!!:singing:

Still a little sore but obviously well knitted up. Will keep high squats on menu with increased weights but will add deeper light stuff gradually.