getting after it, Nats build up

[steak]

what she said :grin:

[red machine]

chur crew, its always good having the account topped up :nod:

other trainings from the week -

yesterday -

non structured gym

3-5 sets of 5-12 reps

pushpress from behind neck

bb ohp

single arm arnies

tri push downs

red band ext

hammers

a sled drag and hits

some shoulder mobility work

good change, back to endless sets of squats tomorro , done.

weekly cardio was -

2x4km run

1x8km run

[red machine]

week 3 day 1

weight - 94.3

squats

2x6x40

1x6x60

1x6x80

1x5x90

2x4x110

2x4x125

5x3x145

bench

1x6x60

1x5x65

1x4x80

2x4x94

5x3x105

squats

1x5x60

1x5x90

1x5x110

5x5x125

db press

5x10x25

bent row

5x5x60

tryed gm's but not good on back pass

faark load of squats today def the most intimidating session of 8 weeks, but surprisingly got though with relative ease, also squat form is much better and alot more control now as the back is a bit screwed so had to slow it down and really focus on tech....niiiice, bench also flyin up just need a hand to de rack as shoulder still niggly, loving it...Done,

[Viking Power]

good work brother well done :clap:

[steak]

solid work ethic bro...good session

[red machine]

week 3 day 2

deads - was supposed to pause at knee but way to sore on back

2x6x60

1x6x100

1x4x115

1x4x140

2x4x160

4x4x175 (b)

bench

1x6x65

1x5x85

1x4x90

2x3x100

2x2x105

2x1x115

2x2x105

2x3x100

1x5x90

1x6x85

1x7x75

rack deads

1x5x100

1x5x140 - sore back so bailed out

floor press

1x5x60

4x5x100

shit session, just to drained from working in the sun all day, back was not good to pauses deads and rack, but sweet on the whole dead so thats ok, just gutted not to fully complete the prog for the 1st time, better then doing damage, so all good!!! on a positive note awesome seeing big kats doing big tin today, uniiiits siiiik. Done.

[steak]

awesome seeing big kats doing big tin today, uniiiits siiiik.

you couldve stuck round for some maccas brah :grin:

[red machine]

awesome seeing big kats doing big tin today, uniiiits siiiik.

you couldve stuck round for some maccas brah :grin:

haha this body is a temple, it cant be flooded with such things...... :shock: yeah right!!!

week 3 day 3

bench 2 sec pause 1st and last rep

1x5x60

1x5x65

1x4x80

2x4x95

5x4x105

squats

2x6x40

1x6x60

1x5x80

1x5x90

1x5x110

2x5x125

5x4x135

bench 2sec pause 1st and last rep

1x6x65

2x6x85

4x6x95

back neck press

5x10x40

pull downs

5x8x105

plate raise

3x10x1p

boomed it out tonight 1.15 on the clock, 1st sess in 4 weeks body has felt niggle free!!! pure joy back in the game fingers cross. Done.

[steak]

yip...powered through that lot well. Good to be be niggle free huh...I cant wait

[red machine]

guns + tri's pump

alt incline db curl

5x10x20

ss

5x20x12.5

revese ezy bar curls

1x10x18

3x10x38

cg ezy bar curl + ohp

3x8x38

rope tri ext

4x8x45

ss

over head rope ext

4x8x45

tri push downs

3x10x65

alt cross body hammers walkin the rack

8x35

10x30

8x25

16x20

20x12.5

other antics/showing vp how its done -

cg pin lock out

1x1x100

alt hammer curls 1/4's :pfft:

1x6x50

good fun gettin a pump on for a change. Done.

[Viking Power]

alt hammer curls 1/4's

1x6x50

:pfft: :pfft: you'll be lucky if they were 1/4's brother, they didn't really even leave your side..... Just saying.... :pfft:

[Big john]

alt hammer curls 1/4's

1x6x50

:pfft: :pfft: you'll be lucky if they were 1/4's brother, they didn't really even leave your side..... Just saying.... :pfft:

:pfft: :pfft: :pfft:

shoulda just barberian styled it

[red machine]

alt hammer curls 1/4's

1x6x50

:pfft: :pfft: you'll be lucky if they were 1/4's brother, they didn't really even leave your side..... Just saying.... :pfft:

:pfft: :pfft: :pfft:

shoulda just barberian styled it

haha na was only trying to work the 1/4 range.....1/4 range = max growth i heard :roll:

weekly scale - 94.6kg

weekly cardio - runs 3k,4k,6k,6k - been awsome for recovery, no dom at all this cycle, tired legs at times though

week 4 day 1

squats

1x6x60

1x4x80

1x5x90

1x4x110

2x3x125

2x4x145

3x2x155

bench

1x8x60

1x5x65

1x4x80

2x3x95

5x3x110

squats

1x5x60

1x5x90

1x4x110

2x3x125

4x2x145

db press

1x15x20

4x15x25

leg curls

3x15x8p

round 1 squats pretty good tonight 2/3 at 155 easy and quick last set stuffed up had to change shorts n threw me round in almost got stuk for a tik hahaha + abit loose, round 2 squats real good on suggestion to make belt tight by dc, made everything lock up nicly and i was back to business, good!! few little quotes floating around... "just what i was doin for bent over rows" !! (bent over row hmm or some kind of flopping about wounded bird shrug, more what i seem to rember seeing :pfft: :pfft: ay vp). bench not bad nice long pauses on most reps hopefully a pb comin up!!. Done.

[steak]

Youve got some explaining to do...

Whats the little dance before squatting all about :?

Adjusting your bits? Excitment? Wee wees? Fartin? comon son ..its just a bit goofey

Good work other than the dixie - keep it tight, air in the belly, pushing out and its all yours for a 200

[Big john]

Youve got some explaining to do...

Whats the little dance before squatting all about :?

Adjusting your bits? Excitment? Wee wees? Fartin? comon son ..its just a bit goofey

Good work other than the dixie - keep it tight, air in the belly, pushing out and its all yours for a 200

[red machine]

Youve got some explaining to do...

Whats the little dance before squatting all about :?

Adjusting your bits? Excitment? Wee wees? Fartin? comon son ..its just a bit goofey

Good work other than the dixie - keep it tight, air in the belly, pushing out and its all yours for a 200

its all about the "flex relax attack method" its a hot topic right now you just wait that whole gym will be grovin it out b4 to long ahahah maybe not...

week 4 day 2

bench

1x12x60

1x5x65

1x4x80

2x3x95

2x3x105

3x2x112.5

deads

1x8x60

1x8x80

1x4x115

1x4x140

2x3x160

2x3x185 (b)

3x2x195

bench

1x5x65

1x4x85

2x4x95

4x4x100

db press

2x8x40

db red band floor press

5x8x20

walkin lunges

5x10x1p

clean press

1x8x60

Shoulder back to rooted again today!!! how ever bench still was good, now starting to get tech down good and even finding it easier to pause in drive out with the legs, then touch in go. Deads tonight all over the show some ease and fast, some grinders and loose!! once i focus and not take it lightly its good, gotta switch on 100%!! take home point noted by the barn door (vp) lock out those knee before kicking back to fully lock out, gotta keep and eye on this and will adress!! Good sess with even better banta :pfft: :pfft: good times in the shed!!

[red machine]

yesterday's train -

bench

1x20x60

1x5x65

1x5x80

5x5x95

squats

2x6x60

1x4x80

1x5x90

1x4x110

2x3x125

6x3x145

flys

5x10xreal light?

ohp behind neck

5x10x40

light sled drag/rows dwn th road

red band mobilty/strech circuit

test week ahead whoop whooop!! way to much boozyness n madness been going down though hopfully wont effect....to much....well worth it though, back on track now for the next 4 weeks :^o and the run in to the comp. Done!

[steak]

we got your back RM :wink:

[red machine]

week 5 day 1

weekly weigh - 93.6kg

bench

1x3x60

1x3x65

1x3x80

2x3x90

3x2x100

squats

1x3x40

1x3x60

1x3x90

1x3x110

2x3x125

3x2x135

little one today before skills on thurs, tired some knee wraps today for the 1st time at the end for a few....madness is my only comment, will take some getting used to :shock: , but can feel there will be good benafits once i get them going 8)

[red machine]

week 5 day 2 - skills - 95%

weight - 93.1

squats

1x4x40

1x3x60

1x3x80

1x3x90

1x3x110

2x2x125

1x2x145

1x1x165 -belt in loose wraps (1st time tryed wraps felt good)

1x1x180 - "

bench

1x3x60

1x3x65

1x3x80

2x2x90

1x2x105

1x1x120

1x1x125 - almost got stuck in same place as per!!! (mid point)

deads

1x3x90

1x3x115

1x2x140

2x2x160

1x2x185 (b)

1x1x210

1x1x220

sweat up to fin -

tyre flips 10 sets - 10,9,8,7,6,5,4,3,2,1 - shorting rest each set

very happy, squats in wraps felt good, just depth felt abit higher than norm bt 180 felt light on the back, bench battlin away bit casual there but all good just gotta get though my stick point in should hit a pb on comp, deads nothing to report quit easy lift hope for a 235 on comp, all in all stoked to still be feeling like im gaining while body weight is lower than norm good!

[steak]

Vid or it didnt happen You did good bro...no trouble with depth although to a knee warp virgin things can feel a bit different or not feel...like your feet

those warps were so loose I think you should let me or Big John wrap you at comp bro...we'll be standing up passing the stretched out wrap to each other round the leg....nice and snug :twisted:

Anyhoo...heres the vid bruv

[Viking Power]

8) 8)

Very good and pleasing result brother... well done...awesome video there Damo 8) knee wrapping nothing wrong with that what ever works I choose the same style I like to feel my feet and the weight on the bar hehehehe :grin:

Keep up the good work and I am looking forward to you smashing the shit out off some new PB's in three weeks GO LITTLE RED.....

VP

[morattigirl]

Choice RM!! Yeah boi you make that shit look easy! 8)

[Big john]

shot bro :clap: :clap: :clap: were you warming up right up to the lead up of the 180 squat? :wink:

[red machine]

haha chur guys truckin along ok, bj u know hardcore warm ups till the bitta end is wher its at ahaha