getting after it, Nats build up

[red machine]

:clap: good work brother

BASICS 8)

[steak]

Good intensity today man...it was noted 8)

[Big john]

solid as usuall bro...the campaign of pain is well underway :clap: :clap:

[red machine]

Good intensity today man...it was noted 8)

chuuur!! if only i could bring that on deads n bench night id be ok!!!!

solid as usuall bro...the campaign of pain is well underway :clap: :clap:

chippin away brother, chippin away

week 3 deads 531 90% - 10%

deads

10x60

10x80

10x100

5x120

5x140

prog sets -

5x155

3x175 (b)

4x195 (b)

box pulls (just above mid shin)

8x140

5x180

3x200

2x220

3x200

5x180

1 arm row

3x8x50

other light shit, as body started falling apart -

straight arm pull downs

4x12x35

wide grip curl ss close grip curls

3x10x30

x body hammers

3x20x20

few hundy odd redband pressdowns

crappy deads tonight, just didnt bring the intensity and was punished + wasnt fouced enough on tech compeared to other weeks, pulled head in abit on box pulls and worked on sound tech with snappy lifts, better, starin to get bad tendonitis commin on so toned it down with some light lifts to fin. Have a little deload next week to freshin back up....goooood

[Viking Power]

Not bad RM not bad keep attacking it mate it'll come though :clap:

VP

[tinytraps]

Awesome squats RM \:D/ Im sure yourve got more than 216 in you 220s just around the corner :nod:

[red machine]

Awesome squats RM \:D/ Im sure yourve got more than 216 in you 220s just around the corner :nod:

haha thanks mate, dont think im near ready to attack the 5 plates quite yet, but it will fall late in the year.

week 3 bench 531

bench

2x5x60

2x5x80

prog sets -

5x90

3x100

5x110

incline (starting from pins at chest height, per rep)

3x60

3x70

3x80

3x90

2x100 + 1 pinning

3x90

speeds -

6x3x70 on 20secs

flat db's

3x8x35 - slow down explode up

cg floors press

4x8x70

standing over head tri ext

4x10x30

1arm bb snatch

2x20

2x25

2x30

2x35

drop weights dwon abit on assis work tryin to work on explosive speed...bang, dusted.

[startinfromscratch]

killing it machine 8)

[red machine]

531 deeeeload + few singles up2 90%

squats

5x40

5x60

prog sets -

5x80

5x90

5x105

few dubs n singles

2x130

2x140

1x160

2x170 (b+w)

1x180

1x180

front squats

5x5x110

ohp

10x30

10x40

10x50

10x50

10x40

redband pushdown for a heap, as elbows are faaaarkin at mo.......

crusie deload week now, but going up to 90% on big lifts just to feel the joys of good old single with some weight, 180 just a breeze now lovin it!! will be addin a loose wrap from 85% now on squats for abit of protection as knees not the best lately and dont want to see a blow out as rollin nicely now!!

[red machine]

bordom stuff around work out to kill some of the day -

*230kg tyre flips for 10mins

*circuit - 8x60kg cleans - 25x60kg floor sweeper - 25 box jumps - 15x20kg kb swings x 3 rounds + 12xkeg on tyre hits

*some 2 board bench press up 120x3

*elbow pain out of control - bail out

Done.

[steak]

bordom stuff around work out to kill some of the day -

*230kg tyre flips for 10mins

sheesh that would be 150 + for you wouldnt it even if you walked from side to side...which knowing you...you wouldnt. Youd dance :pfft:

solid effort Red 8)

[red machine]

bordom stuff around work out to kill some of the day -

*230kg tyre flips for 10mins

sheesh that would be 150 + for you wouldnt it even if you walked from side to side...which knowing you...you wouldnt. Youd dance :pfft:

solid effort Red 8)

haha no way mate leave thoses type of crazy numbers to bob, if you cant count it on one hand its just not worth it, but yes a few 2 steps may or may not of been bought out.... :pfft:

[PeterDolan]

Those one arm snatches are impressive as hell, how do you find balancing/stabilising them?

[red machine]

Those one arm snatches are impressive as hell, how do you find balancing/stabilising them?

thanks pd, still light, just doin them for something different at end of the week, i seem to have found the sweet spot now so not probs with the bal, although first few times i was all ova the show had to make sure the clips wer on :pfft:

week 4 531 - deload + singles to 90% - deadlifts

deads

10x60

10x80

prog sets -

5x100

5x120

5x140

singles-

1x160

1x180

1x200

1x210 (b)

1x220

speeds -

1x140 - 6 sets on 20sec

db row

3x8x50

sled rows

30 x drive

50 x drive

land mines-after 5 years of doin these finally seen the name on here!

3x16x1p

*redband press down x lots + stretchs - elbow pain factor tonight 6/10...on the improve :nod:

nice in cruise session, done.

**also of note, jump on scale for 1st since comp 4 weeksish back, weight - 91.4kg....faaarkin pencil neck!! must almost be under the 90s on morning, crazy as been eatin unclean and little cardio compared to b4. Will start to feast more aggressively now in put on a few.

[bar-belle]

land mines-after 5 years of doin these finally seen the name on here!

3x16x1p

these live up to their name aye :?

*redband press down x lots + stretchs - elbow pain factor tonight 6/10...on the improve :nod:

keep up with the rpd even though its on the improve will it help you long term :nod:

Will start to feast more aggressively now in put on a few.

So does that mean you join be joining the other bulkees that frequent whanga maccas?

[Big john]

Will start to feast more aggressively now in put on a few.

feast at wendies this sat after test at coast....GET INVOLVED!!!

[red machine]

land mines-after 5 years of doin these finally seen the name on here!

3x16x1p

these live up to their name aye :?

*redband press down x lots + stretchs - elbow pain factor tonight 6/10...on the improve :nod:

keep up with the rpd even though its on the improve will it help you long term :nod:

Will start to feast more aggressively now in put on a few.

So does that mean you join be joining the other bulkees that frequent whanga maccas?

fact - although i im a very regular attendee of the orewa branch

Will start to feast more aggressively now in put on a few.

feast at wendies this sat after test at coast....GET INVOLVED!!!

gotta faaaaarkin work so wont be able to make it this round fuk it!!! good luck with the test....OWN IT!!!

[red machine]

deload 531 bench + singles to 90%

(all bench reps paused)

bench

5x60

5x70

prod sets -

5x80

5x90

5x100

singles -

1x110

1x1150

2x1x120

incline speeds on 20sec

3x70 - 8 sets

db press

3x12x35

cg speeds on 20sec

5x6x70

nice in easy again been a good little 4 week cycle, amazing elbow development no pain tonight!!! I'M BACK!!

next week - for squats starting a 14week coan peaking prog - very basic 2 working sets per work out, with wight going up every week and reps slowly decresing - (twikd the numbers as what prog set out were abit high)

for bench same kind of thing but on a 12 weeks plan, same set up as above for flat bench, incline and cg, and one light speed day.

for deads - one more 531 cycle then the 10 week coan/phillip looks mint, and very doable so should be good.

then in 14weeks everything will peak at the same time in bang pb time!!!! GET INNN!

then 8 week HV shekio to peak it out in sept, plan set!

14 week goal -

sqaut - 215

bench - 130

dead - 235

Done.

[red machine]

week 1/14 squats

squats

10x40

10x60

10x80

5x100

3x120

work sets -

10x135

10x135

bench(explosives from paused)

10x60

3x10x70

fornt squats

8x100

3x3x120

OHP

10x40

10x50

6x60

3x6x65

1 arm db ohp

10x20

3x10x25

light 1st few weeks of prog so took it abit lightly and ended up grinding a few :oops: !! but no real worries....moving on, bit sickish tonight maybe lack of hydration or maybe seein rolled up sleeves 4 13" pipes struttin round, boys will be boys :pfft: :pfft: prob abit of both...dooone.

[Big john]

maybe seein rolled up sleeves 4 13" pipes struttin round, boys will be boys :pfft: :pfft:

the viking getting his G.T.L on? :pfft: :pfft: :pfft:

[red machine]

maybe seein rolled up sleeves 4 13" pipes struttin round, boys will be boys :pfft: :pfft:

the viking getting his G.T.L on? :pfft: :pfft: :pfft:

haha na but vp will be stoked when he starts comin up full time that that hes got a lil side kick to take under his wing :pfft:

[red machine]

deads -

deadlift

10x60

10x80

10x100

5x120

5x140

2x160

2x180

2x190

2x200 (b)

2x210

speeds -

3x160 - 5 sets on 30-45 secs

t-bars

1px10

2px10

4px10x3sets

cg pull downs

3x8xstack

alt x body hammers

4x16x25

cg ezy con curls

3x10x28

kb swings

2x20x20kg

50x20kg

good sess, almost changed to bench tonight as leg dom are outrageous, but got some blood in there and went ok just got a little bit shaky on last few sets but not to much lost!!! MORE!! done.

[startinfromscratch]

training looking redonkulous mate!

[red machine]

training looking redonkulous mate!

chippin away mate!!

[Viking Power]

Good work my 2IC Pencil Neck fellow man.... 8)..... glad to see you man up after today's bullshit about doing box squats instead of deads... very proud.....

VP