getting after it, Nats build up

[tinytraps]

Nice work fellow 5/3/1'er some nice numbers for test :nod: wed be quite close together at this time going to chase you down hard on the race to 250 :twisted: KUTGW!!!

[Big john]

nice one red machine some good amount of tin being moved, watch that tinytraps...hes like a starving pitty. he try an chase ya :pfft: :pfft: :pfft:

[red machine]

Nice work fellow 5/3/1'er some nice numbers for test :nod: wed be quite close together at this time going to chase you down hard on the race to 250 :twisted: KUTGW!!!

hat TT yeah boi 5/3/1 hard just done ma 1st 4week cylce loved it ay had some pretty good results, how many rounds have you done of it? is it workin good 4 u?? yeahh boi 250 race on mate love that xtra motvation!!

nice one red machine some good amount of tin being moved, watch that tinytraps...hes like a starving pitty. he try an chase ya :pfft: :pfft: :pfft:

thanks mate im tryin, haha yaeh mate ill keep an eye him haha

[red machine]

Test day...

goals at start of cycle - reformed goal for today

squat - 142.5 - 150

bench - 118 - 110 (changed everything up so back to start)

deads - 190 - 205 been going well so lookin for new pb

Standing OHP - 76 - just doin as part of prog

what was done :

Sqauts

8x60

3x70

3x85

2x100

2x110

1x120

1x130

1x140 -belt onwards

1x145

1x150 = PB

very happy felt nice strong in deep maybe could of puched few more kgs out but dont wanna over do it yet

Bench paused

3x60

3x65

2x75

2x90

1x100

1x105

1x110

0x115

0x115

goal meet so pretty happy 110 was quite easy thought id get 115 but noway near, got to work on leg drive which is pretty much zero at moment will really nail into this next cycle on some lighter weight to get that tech dwn.

Deads

3x60

3x80

3x100

3x120

2x140

2x160

1x175 - belt onward

1x190

1x200 = PB

1x210 new PB

super happy went for 210 instead of 205 with abit of xtra encouragement frm damo chur chur big man that support is awesome to have, went ok bit of a battle leg started to shake it up near the top but made it!!! will add vid later of deads as wanted sum progress vid action for the deadlift comp goin on...next step will work on tech in try and get stance out wider.

Standing OHP

40x6

50x2

60x3

65x2

70x2

75x2 - goal meet

80x0

80x0

not to worryed here but nice get goal 80 after nxt cycle will bo good.

Pretty stoked hit all my targets cant wait to get into next cycle, super motvated and ready to roll,....BOOM!!.

[tinytraps]

Awesome work bro!! 5/3/1 one is an awesome philosophy on my 2nd cycle week 2 and loving it. The deadlift comp is heating up already :twisted: How bout we have a lil side comp? Our numbers are pretty close atm Ill no by how much by the end of the next cycle, how about we go total for total? test end of year, Need that extra kick up the arse 8)

[red machine]

Awesome work bro!! 5/3/1 one is an awesome philosophy on my 2nd cycle week 2 and loving it. The deadlift comp is heating up already :twisted: How bout we have a lil side comp? Our numbers are pretty close atm Ill no by how much by the end of the next cycle, how about we go total for total? test end of year, Need that extra kick up the arse 8)

yeah bruda hard i keen 4 sure count me in!!

vid of todays deadlifts

[steak]

Good work tonight bro :clap:

Strgth is coming well and there is an easy 10+kg on your squat and dead. Keep working on that bench set up we discussed and good will come 8)

Word

[bob26]

strong bro, very impressive

Also on a different note, good to see you have joined a decent gym.

:wink:

[Viking Power]

Viking roar tin being destroyed PB's falling hell yeah thats what its all about.

Keep it up 8)

VP

[Big john]

Viking roar tin being destroyed PB's falling hell yeah thats what its all about.

Keep it up 8)

VP

yea buddy....thats what its about!, awsome stuff bro! keep tearing it up

good to see im not the only one busting out the Kung fu slippers for deads!

[red machine]

Good work tonight bro :clap:

Strgth is coming well and there is an easy 10+kg on your squat and dead. Keep working on that bench set up we discussed and good will come 8)

Word

thanks mate n cheers for ur help/advice, haha maybe bit more on squat, but i dont know if those legs could hold out another 10 on the deads a full on attack would be needed :twisted:

strong bro, very impressive

Also on a different note, good to see you have joined a decent gym.

:wink:

chur bob, haha great call on the gym, that one O bar across the road just didnt quite cut it last year...to say the least...

Viking roar tin being destroyed PB's falling hell yeah thats what its all about.

Keep it up 8)

VP

its all in the roar ay, u have opened me up to a hole ball game exposing to such things

Viking roar tin being destroyed PB's falling hell yeah thats what its all about.

Keep it up 8)

VP

yea buddy....thats what its about!, awsome stuff bro! keep tearing it up

good to see im not the only one busting out the Kung fu slippers for deads!

haha cant beat them ay, made for the deads ahaha 8)

[red machine]

cycle 2 on the 531 added 10kg to squats n deads and 5 to OHP n bench game time!!!

week 1 OHP n Squats (prob playin code on sat n sun so squats tonight instead of then) goals 5 x 65% 5 x 75% 5 + X 85%

OHP

barx20

30x15

40x12

goal sets

5x50

5x60

8x65

Squats

8x60

8x70

6x80

goal sets

5x95

5x110

12x122.5 (belt) - six more than in 1st cycle and felt deeper super happy!!!

Behind neck OHP

8x60

8x60

6x60

7x60

bb thrugs

20x60

20x100

12x120

strip set -

8x160 8x120 8x100 8x60

had 10 mins to kill so.....swinged out a few bb curls

20xbar

12x30

8x40

strip set -

6x50 6x40 6x30 6x20

Done.

[steak]

had 10 mins to kill so.....swinged out a few bb curls in the squat rack

if it wasnt so funny to watch i would have thrown stuff at you whilst yelling abuse in Russian wheres the camera when you need 1

[red machine]

had 10 mins to kill so.....swinged out a few bb curls in the squat rack

if it wasnt so funny to watch i would have thrown stuff at you whilst yelling abuse in Russian wheres the camera when you need 1

haha get out of town!!!! :^o ........guilty :oops:..... just in that much of a rush to get out on that town, that i couldnt risk time slash loss of "the pump" moving that bar from place to place 8)

work out: cardio 3km hill run 15km/h

[Big john]

had 10 mins to kill so.....swinged out a few bb curls in the squat rack

if it wasnt so funny to watch i would have thrown stuff at you whilst yelling abuse in Russian wheres the camera when you need 1

haha get out of town!!!! :^o ........guilty :oops:..... just in that much of a rush to get out on that town, that i couldnt risk time slash loss of "the pump" moving that bar from place to place 8)

work out: cardio 3km hill run 15km/h

say it anit so bro?! lol

[red machine]

if it wasnt so funny to watch i would have thrown stuff at you whilst yelling abuse in Russian wheres the camera when you need 1

haha get out of town!!!! :^o ........guilty :oops:..... just in that much of a rush to get out on that town, that i couldnt risk time slash loss of "the pump" moving that bar from place to place 8)

work out: cardio 3km hill run 15km/h

say it anit so bro?! lol

it will never happen again......is this a tui add? hahaha

week 1: bench

goal sets 5x65% 5x75% 5+x85%

Benchpause on 1st

12x60

6x70x3

goal sets:

5x75

5x90

7x97.5

Incline Bench

5x80x5

4" board press

2x90x5

bench tech getting way better, starting to get the hang of doing it right, looking for 5kg increase after this cycle

Close grip bench 2sec pause on every rep

8x60

7x70x3

Sled Drags

half drive up and down hill running (at least trying) -

40x2

60x2

80x1

100x1 - faaaaarkin near death full blowin felt every muscle in lower bod screaming, i think i seen the light.......love that shit BOOM!

Done.

[steak]

you sure you're a red dog or a red reindeer ...towing that sled like a bullock!

Good work! 8)

[red machine]

yesterday - cardio - road run 5km

today - week 1 - deads - 5@65% 5@75% 5+@85%

deads

8x60

8x80

8x100

6x120

work sets:

5x125

5x145

11x162.5

cleans

6x60x3

rack pulls

6x100x6

alt hammer curls

16x25x2

16x20x2

db snatch

5per armx2

5x30

few sled hammer smashs between set warming up thoses shoulders for demo time 2morro!!

nice light and easy tonight only pushed it on last set of deads, as got big weekend ahead 4 40min games of rugby and a massive bender chucked in the middle....faaaark yeahhh

done.

[Big john]

go hard bro...smash the games...smash the bender! :twisted: :twisted: :twisted:

[Viking Power]

your are a animal Red Dog, great deadlifting there mate that's a good effort for you mate :clap:

Give it heaps over the weekend win some games get pissed but make sure that shit is out of the system by Monday work time - sick of having to carry your arse every day :pfft: :pfft: :pfft:

[red machine]

body pretty written off from weekend played 4x40min games of code, was going good.....until last game, took ball off back of scrum and bang ...hammy blowin!! faaark so gutted but pulled up ok today, ill be back in sum decent action by the end of the week all going well, so pretty much recovery sess to get some blood flowin around the wounded body.

week 2 - OHP - goal sets 3@70% 3@80% 3+90%

ohp

20xbar

10x30

10x40

8x50

goal sets:

3x55

3x65

6x70

rev db flyes

12x8kgx4

bb back neck press

6x60

8x60

9x60

6x60

shrugs

12x60x4 2sec hold at top

rehab stuff-

few leg curls on lowest weight, high box squats with bar, foam roll work, stretches....

[bar-belle]

You looked pretty beaten up tonight Mr Red...look after that hammy

[red machine]

week 2 bench - 3@70% 3@80% 3@90%

benchpause on 1st

8x60x2

7x70

8x75

3x80

3x95

3x102.5

incline bench pause on 1st rep

5x85x5

closegrip bench 3sec pause per rep

6x60x5

skull crushers

6x28x5

4''board press

2x90

2x100x4

alt cross body hammers

20x25x3

body back to about 80% so pretty happy, didnt push hard just did enough to get the job done, real tester later in week when i try to deadlift and squat fingers crossed be all good in be able to let the hand break off and get back into fully!!!

[red machine]

week 2 - deads and squats - may not make it in tomorro so gotta double up

3@70% 3@80% 3+90%

got some wrist wraps today, im in the game now!! 8)

deads

8x60

8x80

8x100

6x120

3x130

3x135

3x155

9x172.5 belt - hammy pasted the test, thank faaaark!! bit rough though!!!

db snatch

5per armx25

5x30

4x35

3x35

3x35

3x35

behind neck OHP

12x20

12x40

12x50

10x60

10x60

6x65

squats

6x60

6x70

5x80

4x90

3x100

3x115

7x130 - hammy again in fine form...im back!! - depth felt quite low so very happy here!!

rev grip chins

6xbw

6x2chains

3x2chains 3 xbw

super set with

x body hammers

16x25

16x25

14x25

mint sess feel iv made up for slow to the week start due to injury, the big test tonight would it hold out and it did so stoked back on the horse baby!!! awesome haven all the crew around to night chur chur for encouragement men awesome enviroment to lift in!!!!

[Viking Power]

Great work on the Deads and Squats brother :clap: :clap: