NZ Anaesthetics.....

[steak]

have you tired one of those $5 pool noodles for the zerchers bro

[rose]

have you tired one of those $5 pool noodles for the zerchers bro

Good idea!

[nate225]

have you tired one of those $5 pool noodles for the zerchers bro

Good idea!

Is that the same thing you two use on the squat bar..... :pfft:

Might be a plan though, having bruised forearms/tendons for 7 days isn't a winner just to do zerchers.

[steak]

have you tired one of those $5 pool noodles for the zerchers bro

Good idea!

Is that the same thing you two use on the squat bar..... :pfft:

.

dream on sunshine :pfft: they wont last long...I used to use them on the saftey bars in the cages for rack pulls but got sick of buying them evry 2nd deadlift night...I did however get the fat chick at the local mitre 10 to believe I was a buff as pool lifeguard...strung it out for weeks :grin: Now she wont talk to me after she saw us in the paper! :shifty:

[nate225]

Playing catch up again....

Sept 29 - Low Volume, legs/biceps stuff

Oct 1 - Low Volume, Abs

4 Oct 2010

Deadlifts - 8x60, 5x100, 5x140, 4x180, 2x220, 2x260 (missed 3rd at knees)

High Box Sq - 5x100, 5x180, 3x260, 20x140

Chins (parallel grip) - 8, 8, 8

Chest Sup Rows - 8x80, 10x80, 10x80

Dizenzo Rows - 8x105, 8x105, 8x105

Pretty happy with Deads & Box Squats.

6 Oct 2010

Farmers Walk (1st 12 steps) - 80kg p/s, 80, 100, 100, 120, 120

Log Press - 1x72.5, 1x85, 1x102.5, missed 107.5, 1x107.5, missed 112.5 twice

Herc Hold - 118kg p/s x 1.12.16secs!!!!

Hang Snatch (axle) - 3x40, 3x50, 3x50, 3x50

Farmers starts on 120p/s were good, will do a few longer sets & some conering soon.

Log Press still technically average! Very happy with explosive clean phase, but leaving on chest too long & power jerk not 2nd nature yet. Progressing tho.

Herc hold, was picked from the ground so expected a time of just over a minute (more energy required than comp high pick). Was surprised at my time, but disappointed I hadn't beaten my official record........ until I checked & found I had!!! 1.11.55sec bettered by a mere 0.2 of a second! :grin:

All in all looking good.

[nate225]

Some implement stuff & heavy-ish box squats

[nate225]

Fri 8 Oct 2010

Rotators - 3ex x 2 sets

Power Jerk - 5x40, 5x60, 3x80, 2x80, 1x100, 5x60

Parallel DB Shldr Press (paused) - 8x25, 5x40, 5x45*(2 spots), 10x30

Bench - 6x100, 6x120, 8x130*(1 spot)

Footbal Bar - 8x60, 6x100, 5x120

TPD - 15x96, 12x96

Sat 9 Oct 2010

WFH - 4 singles @ 28lb, 5 singles @ 56lb

Stones - lapped - 2x80, 2x120

Stones - 100 atlas/125 atlas/120 natural, 146 lapped only

Axle Zercher Carry - 25m x 140, 25x140, 25x140

Mon 11 Oct 2010

Abs - 3 ex x 2 sets

Giant Cambered Bar Med Box Squat - 6x60, 6x100, 5x140, 2x180, 1x220, 3x284 (64kg chain weight)

Front Sq - 5x60, 5x100, 5x100

Bar Rows - 6x100, 6x140, 5x180, 10x140

LPD - 10x225, 8x225, 10x180

BOLR - 12x15, 10x30, 10x30

Lower trap rehab - 10x5, 10x5

Rower - 1000m (200cruise/200hard)

Solid training sessions.........

[morattigirl]

Go Nate you machine! Good stuff :clap: Those rocks look real awkward to pick up? f*ck they would bury me lol

[nate225]

Go Nate you machine! Good stuff :clap: Those rocks look real awkward to pick up? f*ck they would bury me lol

Cheers MG,

Yeah they bury me on occasions! :grin:

[nate225]

Weds 13 Oct - Aspyre Gym

DB Farmers walk - 20mx50kg, 20x50, 20x72, 10x72

Log Press - 3x72, 1x92, missed 115 (misload! Thought it was 105!), 1x105, 1x105, 1x105, missed 105, 2x105

DB Holds - 37 sec x 72, 34x72

Hang Clean - 5x60, 5x80, 3x100 PR

Good log pressing today - getting more consistent.

Fri 15 Oct

Ext Rotators - 3 sets

DB Shldr Press - 8x20, 8x30, 3x40, 1x45, 3x50 PR

Z Press - 5x40, 5x60, 4x65, 5x60

Parallel Inc DB Press - 8x50, 10x50, 10x50

Skullcrushers - 6x50, 5x70 PR, 3x75 PR

Dips - 22, 20

Good train - PR by 3 reps on 70kg Skullcrushers & by 2 reps on 75kg.

[steak]

solid 8)

[nate225]

Sat 16 Oct 2010

Auckland's Strongest Man - awesome comp - played Event Coordinator / Referee.

Lifted the 126 & 139kg stones, lapped the 155 twice.

Mon 18 Oct 2010 - LOW VOL

Cable crunch / Plate press situps - 8x90/8x40, 6x150/6x60, 6x172PR/6x60

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

Leg Press - 8x160, 8x240, 8x240, 8x240

CGrip LPD - 8x150, 8x225, 8x225, 8x195

1000m rower

Weds 20 Oct 2010 - Matt's House

WFH - 8 throws

Anvil Carry - 160kg x 40 m

Log Press - 2x75, 1x95, 1x105, 1x105, dropped 105!, 1x105, 1x105, 1x75, 1x75, 1x75

Stones - 114/126, 139, lapped 155 three times

Was feeling sick before training, culminating in me spewing up a few times on the side of the road in Parnell.....classy! :pfft: Training went very well considering & got some great technical input from Matt & Nickoli.

Mon 25 Oct 2010

Swissball crunches - 3 sets

Standing plate twists - 3 sets

Med Box Sq - 8x60, 5x100, 4x140, 2x180, 1x220, 1x260 easy!, missed 280!

Zercher (low box) - 3x100, 3x140, 3x155 easy!

Chest Sup Row - 6x100, 5x140 PR, 7x120, 6x120

Hammer Curls - 8x20, 6x25, 5x30, 5x35 PR

[nate225]

Playing catchup again...

27/10

Farmers w/ turns - 80kgx20m, 80x20, 110x20, 110x15

Log Press - 1.72.5, 1x82.5, 1x82.5, 1x92.5, 1x92.5, 1x100, 1x100 - good technical session

Monster DB Holds - 50kgx35sec both sides, 50x35b/s, 60x35b/s

29/10

Extl rotators - 3 sets

Push press - 5x40, 5x40, 3x60, 3x80, 1x90, 1x100, missed 110

DB Shldr Press (DBs touching shoulders!) - 8x20, 5x40, 4x50 PR, 10x40 (50's paused 2nd rep, 40's all paused)

Narrow bench - 6x100, 4x140, 8x120 (tris smashed!)

TPD - 25x96, 25x96

30/10

WFH - 5 throws @ 28lb, 5 throws @ 56lb

Stone Carry - 8okg to fail

Natural Stones - 80x2, 1x120, missed 155

1/11

DL - 8x60, 6x100, 4x140, 2x180, 1x220, 5x240 PR

Leg Press - 8x160, 8x280, 6x360, 6x440, 5x500 PR on this machine

Fatgrip chins - 6, 6

Chins - 8, 8, 6

Facepulls - 15x75, 12x90, 12x105, 10x105

Rower MAS intervals - 5 mins

Good session!

[Phedder]

Some wicked PRs in there Nate, Beast!

[nate225]

Some wicked PRs in there Nate, Beast!

Cheers Phedder,

Its coming along nicely but only 3 1/2 weeks of training before NZSM!!!

[morattigirl]

Some wicked PRs in there Nate, Beast!

+1

Some wicked PRs in there Nate, Beast!

Its coming along nicely but only 3 1/2 weeks of training before NZSM!!!

Shit, that's the 27th aye? Same day as Cambridge Comp. Woulda been choice to come watch you guys for that! Next time :nod:

[nate225]

Some wicked PRs in there Nate, Beast!

+1

Some wicked PRs in there Nate, Beast!

Its coming along nicely but only 3 1/2 weeks of training before NZSM!!!

Shit, that's the 27th aye? Same day as Cambridge Comp. Woulda been choice to come watch you guys for that! Next time :nod:

Cheers JM

[nate225]

[nate225]

3/11/2010

Farmers Walk - 10m sprints - 80x2, 100x2

Farmers w/ turn - 45m x 120 very happy with this one!

Log Press - 1x72.5, 1x82.5, 1x90, 1x100, 1x110, missed 115 not getting head through on 110, 115! Sort this ASAP!

Herc Hold (using Farmers) - 32sec x 140 p/side - very good effort, particularly after PR DL's on Monday!!

Axle Hang Clean - 5x60, 5x60

Axle Press tch work - 8x20, 8x20

Good session - lots of fun & getting stronger slowly.

[nate225]

[steak]

dems some ugly stones

[nate225]

Catch up again - PR's still coming, enjoying build up!

5 Nov 2010

Rotators - 2 ex x 3 sets

Behind Neck Jerks - 5x40, 5x60, 3x80, 1x90, 1x100, 1x110, 1x120* PR

DB Shldr Press (paused on shldrs) - 8x30, 12x40 PR, 10x40,

CGrip Bench - 8x60, 5x100, 5x120, 7x140**1spot PR

Rolling KBs - 10,24, 4x32, 16x16

Standing long jumps - 5

Seated box jumps - 5

* good effort for first time doing these, 130-140 there next time

** great to get 6 reps on 140 at this stage after pressing!

6 Nov 2010

WFH - 2x28lb b/sides, 6 @ 56lb

Natural stones loading - 2x80 lapped, 80 to 1.2m, 120 to 1.2m, 155 x 1 but not onto barrel* PR

Atlas Stones loading - 100 to 1.2m, 146 to 1.2m** PR, 125 x 1

Zercher Carry (80kg farmers cylinder) 80x50m, 80x90m

* best lift ever on my 155kg stone (only ever done 3 times)

** first time I've managed to lift the 146 Atlas

8 Nov 2010

Weighted cable crunch - 12x100, 8x150, 4x194, 6x150

Front Squat - 4x60, 4x60, 4x100, 3x100, 3x120*

Zerchers - 4x60, 3x100, 3x140, 1x180 easy, missed 210

GHR - 10, 10, 8

BOLR - 8x20, 8x20, 8x30, 8x30

5 mins rower MAS intervals

* good front squats (2nd time since quad tear on these), felt like going heavier but common sense prevailed. Was actually quite sore afterwards!

[nate225]

Haven't updated in a while - lots of PR's though - will update tomorrow.

300kg Medium Box Squat tonight at Aspyre:

[drizzt]

Nice, Nate :clap: Looked like there was another rep in there? :poked:

Forgive my ignorance of box squatting technique :oops: but it seemed you might have wasted a bit of energy making your way back to the bench with the weight on your back, did it need to be that far away?

(Not having a go, genuinely curious :grin:)

[nate225]

Nice, Nate :clap: Looked like there was another rep in there? :poked:

Forgive my ignorance of box squatting technique :oops: but it seemed you might have wasted a bit of energy making your way back to the bench with the weight on your back, did it need to be that far away?

(Not having a go, genuinely curious :grin:)

Not my gym, so didn't have my custom box (which I set up on an angle) so I just stuck a bench there. The walkout was a bit over the top! :nod: