getting after it, Nats build up

[red machine]

active rest week

just circuited around bits in bobs 5-10 reps 3-5 sets - 60%

incline bb bench

box squats - (started working on moving the bar down the back as iv had a very high bar position to date, felt bloody sore and unco but have to take a few steps back to move forward, so good to fix now b4 i get folded like a staple).

db bench

sled drags

tire flips n hits

few curls bb in db

deads

Done. starting new 4 week maintenance prog next week as will be messed up over xmas n new years then go for the gains hard next year!!

new goals -

mid year comp -

squat - 200

bench - 132.5

deads - 235

end of year comp -

squat -220

bench - 140

dead - 250

Antics!!

[Viking Power]

end of year comp -

squat -220

bench - 140

dead - 250

good stuff mate work hard and we are off to BBro 2011 to meet end off year goals and in house comp goals also

VP

[red machine]

saturday -

squats - working on new tech

8x6x80

back neck push press - goin for new pb

1x10x40

2x6x60

1x4x70

1x3x80

1x3x85

1x2x95

1x0x100 :evil:

1x1x100 pb...BOOM (VP - 0x100, 3x60, 0x100) - Next time mate :pfft:

Dead comp 90/90 - 56 reps - still hurting bad - blowin right glut, left hammy

Week 1 - 4 week maintance prog - workin sets of 5x5 @ 70% on big 3 then up5% each week, and down one rep until the new year when will be back to shekio cycle in on the hunt again for good gains.

Bench

1x10x70

2x8x70

1x8x80

1x6x90

5x5x100

explosive low box squats - 30 sec rest

2x6x40

2x5x60

2x5x80

5x3x100

explosive CG bench (chains)

1x10x60

5x5x60 + 20kg chains

rope tri ext

5x8x45

few hanging leg raises

Done.

[Viking Power]

1x1x100 pb...BOOM (VP - 0x100, 3x60, 0x100) - Next time mate :pfft:

LOL mate I am going to put a little clip together for you for a xmas present :pfft: :pfft: :pfft:

PS - It will include Shoulder Press, Squat, Bench, Deadlifts and ok a few Bent Over Rows all raw see if ya can match it BOOM

PSS - Feel free to add any other compound movement mate :pfft: :pfft: oh by the way kickbacks aren't a compound movement RM

VP

Dead comp 90/90 - 56 reps - still hurting bad - blowin right glut, left hammy

VERY SOFT LMFAO (see ya tomorrow :roll: )

[startinfromscratch]

hey geezer,

seems your back way to cainbridge was actually corect - on my way to welly my navman took me along the EXACT same way to pass through cainbridge. So you were right

[steak]

hey geezer,

seems your back way to cainbridge was actually corect - on my way to welly my navman took me along the EXACT same way to pass through cainbridge. So you were right

it will get you there...no doubt...but how long will it take

Murphys Law: A shortcut is the longest distance between 2 points. :grin:

[red machine]

the navman never lies clearly the superior root

training - nil - got home tue in body felt like it hit by a train - lethargic, pumpin head, crazy up and down temps and has stuck last 3 days not help by near on driving 6hrs to n from work last 3days + carrying the team :pfft: bod needs rest off to chch nw for 4days then will get bak into action HARD come weds.

Done.

[steak]

the navman never lies clearly the superior root

training - nil - got home tue in body felt like it hit by a train - lethargic, pumpin head, crazy up and down temps and has stuck last 3 days not help by near on driving 6hrs to n from work last 3days + carrying the team :pfft: bod needs rest off to chch nw for 4days then will get bak into action HARD come weds.

Done.

look after youredself 8)

[red machine]

holiday maintain -

squats (pause at bottom) low bar starting to feel normal...bit rough though

1x8x40

2x6x60

1x6x80

1x5x100

1x1/2x115 leg cramped up

1x3x120

5x2x130

ss

explosive deadlifts

6x5x120

rack pulls

1x5x100

1x5x140

1x5x160

1x5x170

4x5x190

1x5x210

ss

straight arm pull downs

6x8x45

close gip incline pause bench

3x8x60

ss

db hammers

3x16x25

Back in the game. Done.

[Viking Power]

Not bad.... 8) the rack pulls anyway keep it up

Rm - BASICS

[startinfromscratch]

rack pulls sumo or conv.?

[Viking Power]

rack pulls sumo or conv.?

Its Rm we'll talking about so the easy way out brother my money is on Sumo :pfft: :pfft:

[Big john]

rack pulls sumo or conv.?

Its Rm we'll talking about so the easy way out brother my money is on Sumo :pfft: :pfft:

MUMO! brothers :twisted:

[red machine]

rack pulls sumo or conv.?

rack pulls sumo or conv.?

Its Rm we'll talking about so the easy way out brother my money is on Sumo :pfft: :pfft:

rack pulls sumo or conv.?

Its Rm we'll talking about so the easy way out brother my money is on Sumo :pfft: :pfft:

MUMO! brothers :twisted:

clearly in the RM POWER STANCE heals@48cm toes pointed@75cm thats wher its at men. elervated on plates bar well below knee....workin on good hip thrust....BANG!

VP - dont talk that smack when your only repin on 3s, we will talk once you get upto 5 :pfft: .......15kgs mate, ill have ya!!!! 8) you better order that deadlift suit soon haha

tonights train - baywatch beach canta

Done

[Viking Power]

VP - dont talk that smack when your only repin on 3s, we will talk once you get upto 5 :pfft: .......15kgs mate, ill have ya!!!! 8) you better order that deadlift suit soon haha

:roll: :roll: :roll: :roll:

Son 15kg your dreaming mate...... i have 250kg on the grid (banked) and well 260kg didn't work out but hey with Auckland Champs in may I'll have another surprise for ya...

RM name a Novice comp next year brother any time of the year will go wilks to give ya chance Raw vs Raw if ya keen now that's smack talk RM :wink: (remember brother talk is cheap its time to back it up :wink: )

Book a Novice comp date mate for 2011 and make a name for yourself or maybe not Here's one comp date for ya BBro Nov 2011 that will give you a full years training and to beatall those yearly goals you have set in the other forum 8) - if you do decide to take me up on the offer I'm guessing you won't - but there will be a price to pay for the loser!!!

The losers signature must be changed for 2 months yes 8 weeks will be fine that VP owns me and I'm a little boy you got my arse kicked :pfft: :pfft: or I shall wear the signature RM owns me and I'm a little boy you got my arse kicked :pfft: :pfft:

VP

[red machine]

VP - dont talk that smack when your only repin on 3s, we will talk once you get upto 5 :pfft: .......15kgs mate, ill have ya!!!! 8) you better order that deadlift suit soon haha

:roll: :roll: :roll: :roll:

Son 15kg your dreaming mate...... i have 250kg on the grid (banked) and well 260kg didn't work out but hey with Auckland Champs in may I'll have another surprise for ya...

RM name a Novice comp next year brother any time of the year will go wilks to give ya chance Raw vs Raw if ya keen now that's smack talk RM :wink: (remember brother talk is cheap its time to back it up :wink: )

Book a Novice comp date mate for 2011 and make a name for yourself or maybe not Here's one comp date for ya BBro Nov 2011 that will give you a full years training and to beatall those yearly goals you have set in the other forum 8) - if you do decide to take me up on the offer I'm guessing you won't - but there will be a price to pay for the loser!!!

The losers signature must be changed for 2 months yes 8 weeks will be fine that VP owns me and I'm a little boy you got my arse kicked :pfft: :pfft: or I shall wear the signature RM owns me and I'm a little boy you got my arse kicked :pfft: :pfft:

VP

hmmmmmm a little challenge thrown down i c.........................be careful what you wish for VP 8) my response.....clearly YES

today - maintain week 2

bench pause on 1st and last rep

1x15x60

1x16x70

1x8x90

1x8x95

5x4x105

floor press paused

1x5x60

1x5x80

3x5x100 - some good grinders here

1x4x100 - luckly im still a thinish :? man in mid section or i would of been pind here :pfft:

db flys

3x8x20

back nech push press

5x5x60

power cleans

3x8x60

tri push downs

1x8x75

1x7x85

2x10x65

chins var grips

3x8xbw

hack squats + stretch active recovery on sore legs

3x8x40

good intense session. Done.

[Viking Power]

:wink:

Excellent brother - here I was thinking you will going to go yellow belly ....aim for the stars and hit the moon RM.... there's a Viking coming full steam ahead for ya.......

Bbro Nov 2011 then... be a good weekend..... and if for some reason one off us gets a injury and can't make it bah bah bah (RM) they will automatically loose the challenge and have to wear the signature in the above post for 12 weeks not just 8 weeks for losing but 12 weeks for being a pussy...... Lets the games begin....one off us will enjoy that signature post off that I'm sure for the period off time so I better put some extra effort in to my training to take out RM once and for all....

The rules simple - 1 rule

Raw Comp (wrist wraps, knee wraps and belt only) - Total vs Total - Wilks formula wins(can't be much fairer than that) - yeah buddy :clap: over and out good times

Oh by the way I have a share pair off knee wraps if you want them ok brother.

VP

[red machine]

DONE......BOOM!!!

ps. im cutting to 65kgs

pps. fully juiced

ppps. i may have a massive inbalance pulling my shoulders extremely forward and its not from the katana bench shirt il be hiding under my tee :pfft:

......YEAH RIGHT!!! ill be there 92kgs, large and in charge

GAME ON!

[red machine]

h-day maintain/taking out the viking prep work

squats

2x6x60

1x5x80

1x3x100

2x3x115

3x3x130

3x2x140

new bar placement starting to feel good, no discomfort any more and seeing benefits of bar traveling in a straight line now.

CG speed bench

1x6x60

2x6x60 + 2 chains

5x5x60 + 4 chains

low speed box squat

5x5x80

Done.

Unleash the BEAST :pfft:

[steak]

Unleash the BEAST :pfft:

that was funny..."pretty much pretty much"...ahh stuff it I'll post it

http://www.facebook.com/video/video.php?v=1710761459518

[Viking Power]

Unleash the BEAST :pfft:

that was funny..."pretty much pretty much"...ahh stuff it I'll post it

http://www.facebook.com/video/video.php?v=1710761459518

:pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

Yeah do that RM............

VP

PS remember for squats head up, tight, sit back and just be fuckin strong

[red machine]

prep work -

deadlifts

1x10x60

1x10x80

1x8x100

1x6x120

1x6x140

2x3x160

5x3x180

t-bar rows

1x8x3plates

5x8x4plates

rack pulls - working on snapping the hips though

5x5x140

ezy bar curl

3x8x1plate

close grip pull dwn

3x8x125

1st full real deads since comp 3-4 weeks ago, felt great good speed, good rest seems to to wonders for them, 11months till the 250 goal count down is on, game time!! cheeky gun pump seeking growth :pfft: as these stupid little arms dnt match the over powering shoulder slash not really caring. Done.

[red machine]

bench day -

bench 2sec pause on 1st rep

1x10x60

1x10x70

1x10x80

2x3x100

5x3x110

floor press (why floor press and pin press if you cant even fukin bench? - sorry dave)

1x5x60

1x5x80

5x5x100

back neck push press

1x6x40

1x6x50

2x6x60

4x6x70

ss

tri push dwn

4x8x65

cleans

2x8x60

hang cleans

2x4x60

Done.

[red machine]

squat day -

squats

2x8x70

1x6x90

1x6x110

1x3x120

1x3x135

1x3x140

1x1x150 - bar almost slipped on sweaty as traps (THE KAZ)

t-shirt added

3x3x150 - the squat shorts days are over, staight blow outs, nothing more than a skirt now, Thats a true test of a mans depth....BOOM!

bar twists 3x16x1p ss tyre beating

explosive low box squats

5x5x70 20sec rst

Done. Hopefully sneak in a few sessions in between drinks, then BOOM 3rd of Jan 37 cycle is on, to peak with the mighty VP (bit of xtra motive to get the early lead!! 8) ) !! GAME TIME.....GAIN TIME :evil:

[red machine]

home for few days so sloting in a few little sessions over next few days in between the B's (beers,burbs,benders,bars,bbqs,beaches,boardin,biceps,babes,

bangin,boobs,benchin,brawlin,banter and of course BOOM......Basics)

deadlifts

1x10x60

1x10x80

1x6x100

1x6x120

1x6x140

1x4x160

2x3x175

5x2x190 (b)

clean and press

4x6x60

circuit work

tyre flips - sled drag - farmers walk (props added, strew hat worn) - tyre flips x 3 rounds in the pumpin sun good beed on, clearin out the system ready 4 next up coming assult...ANTICS

Done.