getting after it, Nats build up

[red machine]

week 4 deload squats and bench - test day friday was plan...but ended testn bench tonight just couldnt wait

squats

8x60

6x80

6x100

5x110

5x115

bench all paused

6x60

6x70

5x80

3x90

2x100

1x110

1x115

1x120

0x125

pretty stoked 10kg increase in this 4 week cycle can now take that weak ass 110 of the board!!, should of got 125 but just gotta pump it up more in get fired up like the true ginger i am :evil: , still stoked as 120 felt easy on wards and up wards from here!!! amped for friday!!

targets:

squat 4 weeks back - 150 friday goal 160

deads 4 weeks back - 210 friday goal 215

programme says eveey 4weeks add 5 on deads and squats and 2.5 on bench but i reakon i got more in the tank as just started so gains are abit quicker..hopfully

also tonight - underground training/comp prep tyre flip n hit + drags - just showin my fellow compeditors whats coming :evil: ......hahah not alot by the looks of it :?

[steak]

the board has been adjusted bro :clap:

On other business...The Hells Driveway crew is growing and they see you as a threat :grin:

[startinfromscratch]

il be sure to post that vid of you in VP's journal brah! :pfft:

[red machine]

test day squats n deads -

targets: squats 160 - tick \:D/

deads 215 - no tick :doh:

squats

6x60

4x80

3x100

2x120

1x130

1x145

1x160pb - (added belt from here) pretty pumped up was bloody easy, so thinking more weight more weight.....blow out :shifty:

0x175 - into the unknown felt pretty confident was sweet on the back went down super deep....didn't come up. loved the feeling of gettin sum tin on the back...wont be to long

0x170 - wanted another crack way better set up felt light on back, started to come up then.......blow out, ill nail it in 4 weeks....with ease i reakon

all in all 10kg gain in this 4 week cycle which was the goal very happy, love squats now def my new fav thing to do via the gym, lookin forward to rippin into them on next high vol cycle might even add sum knee wraps come nxt test see if i can get abit more pop....gettin pro now but its only a mavbe.

after squats feelin little tweek in ma right lat area so i pretty much new this wasn't gunna be a fun day 4 deads but pushed on just wrapped that belt xtra tight..

deads

6x80

3x100

2x120

2x140

1x160

1x180

1x200

0x215 - started the lift but blew out not long after could of took on an epic battle but back was feeling shotie so accepted defeat b4 doing any harm, i wanna last in the game at least to a comp!!! did few more just so i got abit of work out in.

1x200

1x200

1x180

in the end: 20kg gain in total 490 now on the hunt for the 500....next i have committed to doing a comp with the crew down in cambridge cant wait!! dont really have a clue what goes on just abit of yelling/barking(vp) and owning of tin so i hear....but should be mint just guna get out there lift in have some fun gunna be a bloody good road trip and sure to be some antics 8) !! going to do high vol shekio now so i can get some time under the bar as 531 is starting to hurt now fully blowing out every sess, but has done me well.

comp goals:

squats -175 to 180

bench - 125

deads -215

GAME TIME.........BOOM!!

[Viking Power]

good mate at least you know where you are for present time, you must fail to get better mate keep up the good work RD 8)

VP

[steak]

yeah...good work bro..nice gain for the short time.

The squats at 160 were fast and easy and you should have had the heavier ones in ya...get ya shyte sorted eh :grin:

Welcome to the team too and dont worry about the comp bro..we will train all that stuff into you over the next 8 weeks :nod: you'll be calling commands in ya sleep

[red machine]

week 1

bench

5x65

4x75

3x90

3x90

4x95

4x95

4x95

4x95

squats

5x60

5x85

5x100

5x100

5x115

5x115

5x115

5x115

5x115

bench

5x70

4x80

4x80

4x90

4x90

4x90

4x90

4x90

light assistant work:

bent rows 4 sets x 12

good mornings 4 sets x 8

dbs flys 4 sets x 12

Done, burned it out under the hour good beed on in the sun!!!.

[Big john]

bro same exact numbers crunched out today...the difference being i came out 2hrs later :pfft: :pfft: :pfft:

[red machine]

bro same exact numbers crunched out today...the difference being i came out 2hrs later :pfft: :pfft: :pfft:

haha yeahhhh buhee thats how we role 8) what you looking to hit on the squat come comp time??

[Big john]

ill be aiming to go 180 bro if all goes to plan on the day

open 140

2nd 160

3rd 180

[tinytraps]

bro same exact numbers crunched out today...the difference being i came out 2hrs later :pfft: :pfft: :pfft:

and the squats were about 3" higher too :naughty: Bro RM I think its time to let Big john take over the journal title "1/4 squats and deadlift overtrain syndrome"

[morattigirl]

bro same exact numbers crunched out today...the difference being i came out 2hrs later :pfft: :pfft: :pfft:

and the squats were about 3" higher too :naughty: Bro RM I think its time to let Big john take over the journal title "1/4 squats and deadlift overtrain syndrome"

:pfft: :pfft: :pfft:

[Big john]

bro same exact numbers crunched out today...the difference being i came out 2hrs later :pfft: :pfft: :pfft:

and the squats were about 3" higher too :naughty: Bro RM I think its time to let Big john take over the journal title "1/4 squats and deadlift overtrain syndrome"

*sigh and facepalm combo* :grin:

[red machine]

aaaahahaha crack up kats :pfft: its ok big J i know u'v got it covered come comp time....

faark so kind of extram cutting phase going on only takin in 1000 odd cals over last few days just cant eat...madness, still drag ma sorry ass in today and got though it pretty good in the end....must feed the bod!!!

week 1

deads

6x60

6x80

5x105

5x125

5x125

4x150

4x150

3x157.5

3x157.5

3x157.5

3x157.5

bench

6x60

5x70

5x80

4x90

4x90

4x90

4x90

4x90

rack deads

5x105

5x125

5x125

4x150

4x150

3x170

3x170

3x170

3x170

light ass work:

close grip bench 4sets

hammers 4sets

done.

[red machine]

37HV week 1 day 3

B,S

Bench press

65x6

80x5

90x4

90x4

95x3

95x3

105x2

105x2

110x1

110x1

105x2

105x2

95x3

95x3

85x5

70x7

Squats

80x5

100x4

100x4

115x3

115x3

125x3 b

125x3

125x3

125x3

125x3

light ass -

lat pull dwns

chin ups

rotor work

done.

[steak]

love your work Red 8)

[Big john]

you owe me a cut an paste :wink:

[red machine]

week 2

squats

6x60

6x70

5x85

4x100

4x100

3x115

3x115

2x135

2x135

2x135

2x135

2x135

bench

6x65

4x75

3x90

3x90

2x105

2x105

2x105

2x105

2x105

2x105

squats

5x60

3x90

3x110

3x125

3x125

3x125

3x125

lightish ass work - 4 sets of:

back neak press

close grip bench

var chin ups

hammer hits

Done...on the grid today, just smashed it all with ease all fast in deep best sess today since startin hv, lovin the new gym so bright in roomy, big ups to damo, rach n the rest for the up grade epic....

[Big john]

half my size and pounding it out!!!. awsome brother...just "basics" eh? :twisted: :twisted:

[Viking Power]

good work RM 8) keep it going mate

[red machine]

BASICS hard

week 2

deads to knee 1..2..up

8x60

8x80

4x105

4x124

4x125

4x150

4x150

4x150

4x150

bench

5x60

5x70

5x80

4x90

4x90

4x90

4x90

4x90

deads

4x105

4x125

3x150

3x150

3x160

3x160

3x160

3x160

3x160

board press (2 board)

5x100

5x100

5x100

5x100

5x100

other light assis stuff -

walking plate lunge 3 sets

upright rows 3 sets

all nailed within the hour....BASICS

Done.

[steak]

and here folks is where you get to watch speed sheiko. You are one well conditioned brother 8)

[red machine]

week 2 day 3

squats

7x70

4x100

4x100

3x115

3x115

3x125

3x125

3x125

3x125

3x125

3x125

bench

6x65

5x75

4x90

3x95

3x95

3x95

2x100

2x100

1x110

1x110

2x100

2x100

4x95

5x90

6x80

7x70

squats

3x90

3x110

2x125

2x125

2x125

2x125

assist work-

flys - 4sets

lat pull dwn - 4sets

skull crusher - 4sets

ezy bar curls - 4sets

tyre hits in between sets

tyre flips 3 x 10 full noise.

sweeet sess today due to strategic planing managed to play around for hour n forty with out takin a ball bustin :pfft: ...living the dream!! big vol today but nailed easy as bodies been felling in top condition this week, even had enuff energy to get some tyre attacking in...always fun then straight to the beach for a dip so mint!!! straight hot colds just missing the hot....2 weeks down of my 8 weeks power lifting career now loving it, cant wait to test week...BANG!!

Done.

[steak]

demon on the tyre son :clap:

[Big john]

lways fun then straight to the beach for a dip so mint!!! straight hot colds just missing the hot

you did pop the "red machine" forearm shot for the ladies at red beach? :pfft: :pfft: :grin: 8)