getting after it, Nats build up

[red machine]

yeah buhess in the game to stay 8)

today works - shoulders @ 60-70%, and a bit of blood in the legs, prepin for full on attack again next week.

arnie press

1x12x12.5

3x12x20

face pulls

5x12x35

seated bb back neck ohp

3x12x50

plate raise

3x20x20

alt raise to failure to end

1x31x25lb

front squats - done in between shoulder work

8x8x40

shit load of sledge hammer hits thought out.

sweet little casual shoulder pump, done.

[red machine]

back in the gam!! doin a cylce of 531, so doin 531 for bench,squat,dead and ohp, only do 3 sessions a week so squats in ohp done together, then doin a 5x5 on 1 major assis exe, then fast 8's on short rest for the rest, should be a fast intense 4 weeks, time to get looose...

week 1 squat + ohp 3x5+

Squat

10x40

10x60

8x80

6x100

work sets -

5x110

5x130

10x145 (b)

OHP

15x30

15x40

work sets -

5x45

5x55

10x60

front squat

5x5x80

behind neck push press

5x5x70

single arm db press

4x8x20

rev flys

4x8x25lb

Good 1st hit out, good fun working to max reps, gunna be sore rear tomorro as squats were rock bottom, stoked with 10 on max set added a grunt from 6 onward :pfft: for delt work working on real strict form so hopfully get some carry over to bench. Done.

[Big john]

10x145 (b)

good hit out bro! :shock:

too much watties squatties!

[red machine]

10x145 (b)

good hit out bro! :shock:

too much watties squatties!

too good, i still cant walk prop, thats the trouble when ya so used to 3reps ahaha love it!!

week 1 531 - deads

1st hit out since comp failure/walk :shock: , full change up here, iv just norm been charin in to the bar and attackin like a madman, in i very narrow sumo, which ends up been more of a wide stance con pull, now its time to look at doing it right to progress!! so now iv widen up ma stance, in really working at gettin shoulder back inline with the bar etc in taking time to set up right and doing every rep the same!! felt not bad(work in progress), may take a few steps back but will take alot farward once right, gotta get that 250 by end of year!!!!!

sumo deads

10x60

10x80

10x100

5x120

work sets -

5x140

5x160

9x175

box pulls (mid shin)

5x5x140 - workin on snapin the hips though

one arm row

5x8x50

the kroc at it... 8)

close grip pull downs

3x8xstack

bb curls

3x8x40

alt X body hammers

3x16x25

would of like 12ish on work set of deads but the wounded legs started shakin up a storm....S T RUGGLER, but happy in new stance, looking forward to progressin and mastering the sumo....1day. Done.

[Viking Power]

10x145 (b)

week 1 531 - deads

1st hit out since comp failure/walk :shock: , full change up here, iv just norm been charin in to the bar and attackin like a madman, in i very narrow sumo, which ends up been more of a wide stance con pull, now its time to look at doing it right to progress!! so now iv widen up ma stance,( :pfft: :pfft: :pfft: f*ck I don't believe it worlds first 20 cm deadlift coming up ) in really working at gettin shoulder back inline with the bar etc in taking time to set up right and doing every rep the same!! felt not bad(work in progress), may take a few steps back but will take alot farward once right, gotta get that 250(better get 215kg first :pfft: :pfft: )first by end of year!!!!!

sumo deads

10x60

10x80

10x100

5x120

work sets -

5x140

5x160

9x175

box pulls (mid shin)

5x5x140 - workin on snapin the hips though

one arm row

5x8x50

the kroc at it... 8)

close grip pull downs

3x8xstack

bb curls

3x8x40

alt X body hammers

3x16x25

would of like 12ish on work set of deads but the wounded legs( in your dreams little man.....talk it up :roll: ) started shakin up a storm....S T RUGGLER, but happy in new stance, looking forward to progressin and mastering the sumo....1day. Done.

[startinfromscratch]

going sumo long-term will get u huge gains.

take ALOT of video, from front and side, and hit up oldbull, hes the master of true sumo style. 8)

[steak]

going sumo long-term will get u huge gains.

take ALOT of video, from front and side, and hit up oldbull, hes the master of true sumo style. 8)

^just what I said too bro

[Viking Power]

:roll: :roll:

But in all seriously watch the best mate Ed Coan would be a pick for me awesome form with sumo

good luck brother

BUT Just get strong for fucks sake saggy sack..... no need to talk it up like half the the others bro just do it and reap the gains...

VP

[red machine]

week 1 531 - deads

1st hit out since comp failure/walk :shock: , full change up here, iv just norm been charin in to the bar and attackin like a madman, in i very narrow sumo, which ends up been more of a wide stance con pull, now its time to look at doing it right to progress!! so now iv widen up ma stance,( :pfft: :pfft: :pfft: f*ck I don't believe it worlds first 20 cm deadlift coming up ) MORE LIKE 18 WHY WASTE ALL THAT ENERGY WHEN THERES NO NEED?? GET INVOLVED in really working at gettin shoulder back inline with the bar etc in taking time to set up right and doing every rep the same!! felt not bad(work in progress), may take a few steps back but will take alot farward once right, gotta get that 250(better get 215kg first AGAIN BASICS ANY DAY OF THE WEEK, PROBLY REPING :pfft: :pfft: )first by end of year!!!!!

sumo deads

10x60

10x80

10x100

5x120

work sets -

5x140

5x160

9x175

box pulls (mid shin)

5x5x140 - workin on snapin the hips though

one arm row

5x8x50

the kroc at it... 8)

close grip pull downs

3x8xstack

bb curls

3x8x40

alt X body hammers

3x16x25

would of like 12ish on work set of deads but the wounded legs( in your dreams little man.....talk it up :roll: ) ANY DAY OF A NORMAL WEEK BALL BAG, U KNOW IV GOT THAT COVERED, JUST REPIN OUT....BASICSstarted shakin up a storm....S T RUGGLER, but happy in new stance, looking forward to progressin and mastering the sumo....1day. Done.

going sumo long-term will get u huge gains.

take ALOT of video, from front and side, and hit up oldbull, hes the master of true sumo style. 8)

^just what I said too bro

yip we will get out that vid cam next dead session and asses the situation for pivitol gains :nod:

[red machine]

week 1 531 bench (chest n tris)

bench

10x60

10x70

10x80

work sets -

5x90

5x95

9x100

incline bench

5x5x90 - alot harder than i remember :? !!

fast 8's -

db bench

3x8x35

CG floor press

8x60

8x80 - no explosive enough, drop weight

3x8x70 - good pace

push downs

4x8x70

land mines

4x16x1p

1 arm bb snatch

2xbar per arm

2x30

2x35

2x40 right arm 0x40 left arm :oops: !! madness just couldnt pull under it!!

new little sub goal to one arm snatch 60 by end of year....good!!

good 1st week back on the grind, the bods a faaarkin train wreak though!! gets movin once some bloods movins so all good, done.

[red machine]

week 2 531- squats n ohp

squats

8x40x2

4x60

4x80

4x100

work sets -

3x120

3x135 (b)

9x155 (b)

ohp

10x30

10x40

6x50

work sets-

3x55

3x60

7x65

front squats

5x60

5x80

5x100

5x100

5x100

back neck push press

5x60

5x70

5x80

5x70

5x60

1 arm arnie press

8x20

8x25

8x25

8x20

face pulls

3x8x55

plate raise

1x20x20

faaarkin lovin maxin out, stoked with squats, some rough 1's (tipin forward) but this phase not about tech al about going for it, dp readin would of been high comin out of the shed thats for sure :pfft: , top sess good beed, done.

[drizzt]

week 2 531- squats n ohp

squats

9x155 (b)

WTF man that's some sweet squatting! :clap:

You playing rugga this year?

[red machine]

week 2 531- squats n ohp

squats

9x155 (b)

WTF man that's some sweet squatting! :clap:

You playing rugga this year?

yeah bro squats going bloody well its seems the cross over from extream high vol low intensity to low vol high intensity has worked well, good fun for a change.

na mate no code this year 1st time off in 15 odd years :shock: will prob have a few runs here in there for the reserves or something to keep me sane, got ma 2nd bub comin in july so didnt want to commit then bail out comin into the business end, thats why im lovin powerlifting , u can work it around your lifestyle blood brilliant!!!

[Viking Power]

Good work brother.... :clap: now step it up next week little man....

[steak]

week 2 531- squats

9x155 (b)

the noises that were coming from that rack....

[red machine]

week 2 531- squats

9x155 (b)

the noises that were coming from that rack....

the glorious roar of a man pushin to his physcal limits 8) had the head fones full blasts so id didnt have to hear my self ay i knew it was gunna get looose :pfft: :pfft:

[startinfromscratch]

u wouldve got an extra rep if you grow a beard :nod:

[drizzt]

yeah bro squats going bloody well its seems the cross over from extream high vol low intensity to low vol high intensity has worked well, good fun for a change.

na mate no code this year 1st time off in 15 odd years :shock: will prob have a few runs here in there for the reserves or something to keep me sane, got ma 2nd bub comin in july so didnt want to commit then bail out comin into the business end, thats why im lovin powerlifting , u can work it around your lifestyle blood brilliant!!!

Good shit man :clap: Might have to take a couple pages out of your squatting book!

And yeah I'm having a year off too, just found it too hard to motivate myself for rugby this year but finding lifting really enjoyable so thought I'd give it my full focus for once! Should be a good choice for both of us eh?

[red machine]

u wouldve got an extra rep if you grow a beard :nod:

trust me i would if i could....to much of a boy, yet to grow up

yeah bro squats going bloody well its seems the cross over from extream high vol low intensity to low vol high intensity has worked well, good fun for a change.

na mate no code this year 1st time off in 15 odd years :shock: will prob have a few runs here in there for the reserves or something to keep me sane, got ma 2nd bub comin in july so didnt want to commit then bail out comin into the business end, thats why im lovin powerlifting , u can work it around your lifestyle blood brilliant!!!

Good shit man :clap: Might have to take a couple pages out of your squatting book!

And yeah I'm having a year off too, just found it too hard to motivate myself for rugby this year but finding lifting really enjoyable so thought I'd give it my full focus for once! Should be a good choice for both of us eh?

ull be squatn over that 200 hundy in not time with ur focus mate, yeah man its gunna b quite exciting actually been able to get in a solid years training, in not just gettin gains for half the year then loosing them then startin again and repeatin the cycle year after year!!! bring on that 600+ total by the end of the year mate!!

[red machine]

week 2 deads day 531

deads

10x60

10x80

6x100

6x120

work sets-

3x145

3x165

8x185 (b)

box pulls 3in below knee

5x140

5x140

5x200(b)

5x200

5x200

fast 8's

1 arm row

4x8x50 - easy this week

rev grip pull downs

8x125

8x135

3x8xstack

x body hammer

20x20

16x25

12x35

150 red band push downs

good strong session, tech really starting to improve on sumo deads, taking time to set up in bangin them, good!! box pulls arm 1 arm row surprisingly very easy this week, weight up next week...good! done.

[red machine]

week 2 bench day 531

bench

10x60

10x70

10x80

progd sets-

3x90

3x100

6x105 + 1 slight spot

incline bench (dead stops 3sec on all)

3x60

3x70

3x80

3x90

1x100

1x105

pinnedx110

3x70 - 6 explosive sets

fast 8 section -

CG floor press

8x60

8x70 - 5 sets

db press

8x35 - 3 sets

push downs

8x55

8x65

8x75 - 3 sets

single arm bb snatch

2x20

2x25

2x30

2x35 - 3 sets

red band flys 25x5sets and chest stretch to fin.

another solid weeks banked so far so good, looking forward to increased weights next weeks, into it..... :evil:

[Viking Power]

I hit that 105kg bench on the head then mate today..... Coach VP hahahahaha

[steak]

charging along nicely Red 8)

[red machine]

week 3 531 90% -10 x 531, squats n ohp

squats

10x40

10x60

5x80

5x90

5x110

prog sets -

5x125

3x145 (b)

10x160 (b)&(w)

ohp

10x30

10x40

10x50

prog sets -

5x55

3x65

6x70

front squat

5x5x100

back neck push press

5x5x70

face pulls

4x12x55

1 arm db ohp press

8x25

8x20 - sets

aaah maxin out squats OVER for this cycle, enjoyed it, but thats enough for now! added a loose wrap tonight as knee been playin up so had abit of xtra pop but still pushin to the limits very happy after this cycle of work puts my 1rm at 216....but thats only a projected max off the template so would never claim that till done in comp, still stoked though!! pretty happy how ohp is goin also but....faaarkin blowin after squats but battled on....good, done.

[Viking Power]

:clap: good work brother