getting after it, Nats build up

[Big john]

have footage of yr deeds brother...will post up later

[startinfromscratch]

good training tonight bro!

[steak]

ditto - good session bro :nod: Plenty of motivation in the da shed tonight :grin:

[tinytraps]

I got a bit of work to do bro! No slacking off with you training like a madman!

[Big john]

I got a bit of work to do bro! No slacking off with you training like a madman!

i could smell the tension in the atmosphere!!...chances it was prob yr dirty arse again auw....farr, know how to clear a room whopper, or atleast a section :pfft: :pfft: :pfft: :pfft:

[Big john]

[red machine]

hahaha awesome stuff big john!! the master!!

[red machine]

snuck down cheekey bench today - gotta get it up there....S T Ruggler

bench pause rep on 1st

8x60

8x60

8x70

8x75

3x80

3x90

3x95

3x100

3x105

5x100

incline pause rep on 1st

5x90

5x90

5x90

5x90

close grip 2sec pause on all reps

6x60

6x70

6x75

6x75

[Big john]

Vp says you got mean forarms bro, esp the one you hang out the van! :twisted: :pfft: :pfft:

[red machine]

Vp says you got mean forarms bro, esp the one you hang out the van! :twisted: :pfft: :pfft:

hahah yeahh bro there are alomost like another set of calfs hanging off my elbows ay :? esp that one that hangs out the window for the ladies in rush hour traiffic 8) BANG with a sight finger point and its popin..... :^o

[Viking Power]

Vp says you got mean forarms bro, esp the one you hang out the van! :twisted: :pfft: :pfft:

hahah yeahh bro there are alomost like another set of calfs hanging off my elbows ay :? esp one that hangs out the window for the ladies in rush hour traiffic 8) BANG with a sight finger point and its popin..... :^o

:roll: :roll: :roll: :roll: :pfft: :pfft:

[red machine]

week 3 - OHP - 5x75% 3x85% 1+x95%

OHP

10xbar

10x30

10x40

10x50

6x55

goal sets

5x60

3x65

4x72.5

Shrugs

20x60

20x80

15x100

12x120

8x140

10x140

12x140

Plate Raise

10x20

10x20

10x20

10x20

gen conditioning -

sledge tyre hits

50

60

100

farmers walk up and down drive

40x5

done.

[red machine]

week 3 - deads - 5@75% 3@85% 1+@95%

deads

10x60

8x80

5x100

4x120

3x130

3x140

goal sets

5x145

3x165 - belt

6x180

rack pulls

6x60

3x80

3x100

3x120

3x140

3x180

3x200

3x200

rev grip bent rows

12x60

12x80

10x100

5x120

front squats

8x40

6x60

6x60

6x70

6x70

bb curls

8x40

8x40

6x50

8x40

close grip pull downs

8x125lb

8x135lb

8x135lb

Done.

[steak]

nice work tonight sunshine 8) - hair cut looks a bit shady..you got another big weekend planned \:D/

your pulldowns were in kgs brah :wink:

[Big john]

love your work bro :clap: :clap: :clap: hammering that Volume! BOOM! :twisted: :twisted:

[red machine]

nice work tonight sunshine 8) - hair cut looks a bit shady..you got another big weekend planned \:D/

your pulldowns were in kgs brah :wink:

haha its faaarkin rough ay, just put sum water in it and spiked it up and cut loose with a pair of blunt ass scissors, quietly happy with the result :pfft: or not :?

[Viking Power]

great back work out mate keep it up brother :clap: :clap:

but as for the hair cut mate you look like a fucking mongrel 8)

VP

[red machine]

great back work out mate keep it up brother :clap: :clap:

but as for the hair cut mate you look like a fucking mongrel 8)

VP

mongrel dogg baby :evil:

yesterday - cardo - 6km canter

today - bench + squat 5@75% 3@85% 1+@95%

benchpause on 1st rep

10x60

8x65

6x75

6x80

goal sets -

5x90

3x100

4x110

squats

8x60

6x70

6x80

goal sets-

5x95

3x125

5x140

incline bench

5x90

5x90

5x90

5x90

5x90

close grip pause(2sec) bench

6x60

6x70

6x80

6x80

10x60

skull crushers

6x28

6x28

6x28

6x28

done. Deload next week and a test the end of week hopfully bring that total up by 20kgs, looking forward to it

[steak]

20kgs! stop talking it down brah..i see 30-35kgs plus :grin:

[Viking Power]

another solid training bro awesome,..... bench coming right now by the looks of things :clap:

keep it going mate

VP

[red machine]

week 4 deload - deads n Ohp nothing over 60% lame x 5

ohp

10x30

10x40

5x45

5x50

5x55

deads at pace

10x60

10x80

5x100

5x110

5x120

bent over row

15x60x4

one are bb snatch

4x30x4

rack pulls at pace

6x100x5

back neck OHP at pace

6x60x3

other stuff -

sled drag sprints at pace

20kg up and down driveway x 4 at pace

rest

40kg up and down driveway x 4 at pace

rest

40kg up and down driveway x 4 at pace

home.

[steak]

sparks flying out the back of the sled tonight in the dark :clap: the kids all lined up looking checkin the red machine :grin: good work bro!

[Big john]

BIGRED bro....forgo those sled courses brother...get on the HELLS DRIVEWAY course :pfft: :pfft: :pfft: but big ups bro u are indeed the machine

[red machine]

sparks flying out the back of the sled tonight in the dark :clap: the kids all lined up looking checkin the red machine :grin: good work bro!

haha thats crack up...maybe ill claim sparky as my new nic name...sparky 8)

BIGRED bro....forgo those sled courses brother...get on the HELLS DRIVEWAY course :pfft: :pfft: :pfft: but big ups bro u are indeed the machine

yeahhhh bro i seen that lil combo u boys did there very nice....HELLS DRIVEWAY catchy looks like a tuffy, ill def give it a crak, try in knock off ur time hahaha

[steak]

it just so happens that I will organise a Hells Driveway Challenge :twisted:

Big John

Red Machine

Bob26

Mike the Butcher

The Dusty

perhaps a shorter new course but up the intensity so we dont have to sit round waiting for BJ to finish ...thoughts