getting after it, Nats build up

[red machine]

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)

haha that go with out saying :wink: ....standard

[steak]

[red machine]

^^^hahah exposed!!!^^^ you would never know that thoses white pins actually do see alot of sun.....the curse of bein Orange

Week 3 day 1

Squats

7x70

5x85

4x100

4x100

3x115

3x115

3x135

3x135

3x135

3x135

3x135

Bench

5x65

4x74

3x90

3x90

3x100

3x100

3x100

3x100

3x100

squats

5x85

5x100

5x115

5x115

5x115

5x115

5x115

other stuff -

herc holds upto 106kg per hand best time 25sec..fukin pain on the cally

push press upto 90kg sets of 2

close grip pause bench up to 80kg 3 sec pause then explode up 6 reps

took awhile to get into it today legs abit tired got warm after about 6 sets, then into it hard for a great sess, Bench getting very easynow, now that iv got the chicken wings intact!! Done.

[Big john]

Looking Abit Feral there bro! we'll make u a sheiko warrior yet :clap:

[red machine]

week 3 day 2

deads to knee pause n up

6x60

6x80

4x110

4x130

4x150

4x150

4x160

4x160

4x160

4x160

bench

6x70

5x75

4x90

4x90

3x95

3x95

2x100

2x100

1x110

1x110

2x100

2x100

3x95

3x95

4x90

6x80

7x70

rack pulls

10x100

5x130

3x150

3x150

4x180

4x180

4x180

4x180

no assis work tonight delt is starting to play up and legs still sore from squats n hill running last night so just basics today. Done

[red machine]

week 3 day 3

bench

5x65

4x75

3x60

3x90

3x90

3x100

3x100

3x100

3x100

3x100

squats

5x60

5x85

5x100

5x115

5x115

4x125

4x125

4x125

4x125

4x125

bench

6x70

6x80

6x80

6x90

6x90

6x90

6x90

other business-

push press - light 70s

high pulls - explosive 90s

bb curls - swing a few 60s

few tyre flip n hit

great little sess means sweats up, pumpin sounds in a cheeky little DY pre pump compliments of the big man GOODNESS. Now 3rd week of power liftin career nailed goin well, delts startin to flare up but easy enuff power though, other than that into it....BASICS 8)

Done.

[red machine]

also must add split 3rd pair of pants in as many weeks squatin.....claiming due to mass increase in quads n gluts + max depth (self made claim :pfft: )

[steak]

been a good week for you comrade! Eat well rest up and buy some shorts the next size up bro :grin:

[red machine]

week 4 day 1

Squats

60x5

70x5

85x5

100x5

115x4

115x4

135x3

135x3

140x2

140x2

140x2

bench

65x5

75x5

90x4

90x4

100x3

100x3

100x3

100x3

100x3

squats

85x5

100x5

115x3

115x3

135x3

135x3

135x3

135x3

other antics -

bb power cleans

bb high pulls

90kg deads for 90sec - 50reps just bonceing them off, felt guilty :oops: mean hammy burn though gunna make tonights run fun.... :?

squat real easy today going nice and deep happy the weights bit higher this week, tech much better now 40 odd sets a week does that 4 ya....Done.

been a good week for you comrade! Eat well rest up and buy some shorts the next size up bro :grin:

,

NEVER!!!

[red machine]

week 4 day 2

bench round 1

5x65

4x75

3x90

3x90

3x100

3x100

2x110

2x110

2x110

deads

10x60

8x80

4x110

4x130

3x150

3x150

3x170

3x170

2x185

2x185

2x185

bench round 2

5x70

5x80

4x90

4x90

4x90

4x90

others -

straight arm pull dwns 4 sets

totally unnecessary arm circuit - :shock:

skull crusher - rev ezy curls - pause CG's - CG ezy curls - 3 rounds

slipped into old habits on 1st set of bench today ie lack of leg drive gotta tighten up in focus, weight was easy enuff though, round 2 got tight in really focused on tech in felt good!! deads felt bit rusty and didn't come off floor as quick as i would of liked, fuk it!! have to really try in go full tit from word go...bang...Done.

[Big john]

good sesh bro, like the bench dead bench days, not as much of a drag as opposed to dead bench dead :twisted:

[red machine]

good sesh bro, like the bench dead bench days, not as much of a drag as opposed to dead bench dead :twisted:

bro its like Christmas ay....i had to look twice when i scoped out whats was on the cards today, pure heaven

[red machine]

week 4 day 3

squats

70x8

85x5

100x5

115x4x2

135x3x6

bench

65x5

75x5

90x5x5

others bits -

cleans upto 70

highpulls upto 80

push press upto 85

rotor work

tryed to prac sum tyre flip with using the knee for increase speed, work in prog.... done

took bit of vid of some sets today was really good to see whats going on -

squats - i feel i need to try and sit back more from what i see knee travel bit far forward over the toes, might to some box squat to prac sitting back more also could try in push the depth down a touch would be nice.

bench - seem ok but was just a light see tonight, just lookin at the foot angle i have may be popin up on the heel abit, although didnt feel lke it maybe heel cut on shoe but maybe straight reds might try and straighten up feet to make sure its flat!! and more leg drive is needed even on the light weights i reakon. but im no expert :?

[red machine]

week 5 day 1

squats

60x10

85x3

100x3

115x3x2

125x2x3

bench

65x3

75x3

90x3x2

95x2x3

other stuff -

cleans

pull downs

CG bench

rotor mending

Done.

[red machine]

week 5 day 2 - skills day upto 95%....

squats

bar x10

60x10

85x3

100x3

115x3x2

135x2

150x1 (belt on from here)

95% - 160x1

170x1 pb

bench

60x6

65x3

75x3

90x2x2

100x2

115x1

95% - 120kg

125x1 pb....kind of went up 1/4 way stopped then let hand hand break off and kicked it in to gear and smashed it up, pretty boarder line for comp lift prob a fail....

deads

60x6

80x3

110x3

130x2x2

150x2

172x2 (belt form here)

195x1

205x1

215x1 pb

thoughts

Squats - super happy here, last 5 week it seems to be the only thing iv been doin and its payed off, crashed and burned 4.5weeks ago on 170kg but felt easy today, still could sit back a little more but going good, pretty much dive bombing it, so i will look to gain more control after comp as to late to change up now, all in all very happy deff my fav exercise. Will look for a 180 for comp.

bench - 120kg easy, but stuff up on 125 abit, just rushed my set up (took it to lightly) easy off chest then just stopped, but bit of a breath out it and it flew up, happy iv found out my sticking point, now i can hit the board press to strengthen there. Hopefully get a 127.5 on comp day

deads - changed up my style here, just get in and pull it up and it worked well as didn't even move 215 4.5 weeks back, instead of pissin round at the bar like i used to, felt really easy to my amazement!! and keep pretty good tech bring on 5 wheels!!!

Done. vid to follow -

[steak]

Nice work bro 8) Lookin sharp for comp.

[red machine]

week 5 day 3

squats

60x8x2

85x3

100x3x2

115x3x2

125x2x4

bench

60x8

70x3

80x3x2

95x3x6

others -

- behind neck push press - doubles up2 85kg singles up2 95kg - Mariusz Pudzianowski inspired

- cleans up2 - 90kg

- pull down - 4 light sets

- 110kg log to knees, sledge hits, half tyre flicks x few

- 20x90kg deads "con" style 24sec's

done.

[Big john]

20x90kg deads "con" style 24sec's

ill be keeping my eye on you bro :grin: :clap:

[steak]

save yourself for Dec 4 Mr Red :wink: The challengers will come....

[red machine]

^^just a little teaser men.....

week 6 day 1

squats

60x6

85x3

100x3

115x3x2

135x2x4

bench

65x3

75x3

90x3x2

100x3x5

squats

90x3

110x3x2

125x3x4

bent over rows 4sets 100

straight arm pull downs light

floor press up2 100

Done.

[red machine]

week 6 day 2

deads to knee pause n up

60x5

110x3

130x2x2

140x2x2

150x3x1

bench

60x10

65x3

75x3

90x3x2

100x3x2

110x3x5 - near death missed the rack on right side on last set rackin up weights flyin everywhere saved to a newly buffed up bob....antics.....

deads

110x3

130x3

150x3x2

175x3x5

hammercurls up2 30kg

rope tri ext light

behind neck push press dubbles up 95kg in an 1 n 1/4 on 95kg

Done.

[red machine]

week 6 day 3

bench

60x10

65x3

75x3

90x3x3

100x3x5

squats

60x6

85x3

100x3x2

115x3x2

135x3x6

bench

70x4

80x4

90x4x4

power cleans light and fast

2 board press 3's up2 125kg

week 6..........dusted.

[bob26]

110x3x5 - near death missed the rack on right side on last set rackin up weights flyin everywhere saved to a newly buffed up bob....antics.....

you had the bar in the right place. I saw the rack move, its done the same thing to me before :pfft:

friggin awesome weight you are pushing there man.

inspiring stuff. :twisted:

[red machine]

^^ahaha yeah that bloody movin rack ay...haha thanks mate, just pissy weights at the mo but slowly movin up

Week 7 day 1

squats

60x6x2

85x3

100x3

115x3x2

135x2x5

bench

60x6

65x3

75x3

90x3x2

100x2x3

115x1x3

light good mornings

incline db press 40kg

rotor work

few tyre n hits flips

Done

[red machine]

week 7 day 2 LV

bench

60x10

65x3

75x3

90x3x2

100x2x5

deads

60x10

80x8

110x3

130x3x2

150x3x2

175x2x5

chins mixed grips 5 sets

light cleans

tyre flips 3x15 slow pace

slede hits

Done.