getting after it, Nats build up

[steak]

Strong dude 8)

[red machine]

bench day -

bench(long pause on all)

10x60

10x80

5x90

5x100

1x110

1x115

1x120

3x3x100

floor press

5x60

5x80

5x5x100

incline speed (on 15secs)

6x3x70

low box speed squats

4x10x80

1 arm bb snatch

2x25 per arm

2x30

2x35

2x40

2x45 pb - left stepin up boom

5x50 - (high pulls, not quite snatchable yet)

landmines

2x20x1p

50x1p

bench really feels like its on the rise, feelin tight and strong, really workin hard on set up, elbow tuck and driving traps though the bench! made for a very easy singles up 90% happy!! the hunt continues!!

[steak]

Yup..bench looked better from where i was peering over my lunchbox...howd you find that new landmine fitting...smooth huh 8)

[red machine]

Yup..bench looked better from where i was peering over my lunchbox...howd you find that new landmine fitting...smooth huh 8)

its feel very smooth. Not to be to cliche, but really sensual and sultry :pfft:

[Big john]

Yup..bench looked better from where i was peering over my lunchbox...howd you find that new landmine fitting...smooth huh 8)

its feel very smooth. Not to be to cliche, but really sensual and sultry :pfft:

dirty! :oops:

[steak]

youre not sposed to sit on it!

[Corey1982]

bench really feels like its on the rise, feelin tight and strong, really workin hard on set up, elbow tuck and driving traps though the bench! made for a very easy singles up 90% happy!! the hunt continues!!

Looks like training is going smoothly and on track for your goals (which I'm sure you will get).

Yup..bench looked better from where i was peering over my lunchbox...howd you find that new landmine fitting...smooth huh 8)

its feel very smooth. Not to be to cliche, but really sensual and sultry :pfft:

I'm loving the landmine also (the twisting motion helps free up the SI joint for me) but Damo you may have to show him how to use it correctly

youre not sposed to sit on it!

:pfft:

Keep up the good work and look forward to chasing down some bigger numbers with you. BASICS

[red machine]

bench really feels like its on the rise, feelin tight and strong, really workin hard on set up, elbow tuck and driving traps though the bench! made for a very easy singles up 90% happy!! the hunt continues!!

Looks like training is going smoothly and on track for your goals (which I'm sure you will get).

Yup..bench looked better from where i was peering over my lunchbox...howd you find that new landmine fitting...smooth huh 8)

its feel very smooth. Not to be to cliche, but really sensual and sultry :pfft:

I'm loving the landmine also (the twisting motion helps free up the SI joint for me) but Damo you may have to show him how to use it correctly

youre not sposed to sit on it!

:pfft:

Keep up the good work and look forward to chasing down some bigger numbers with you. BASICS

nothing but...BASICS :pfft: 8)

[red machine]

week 2/14 - not up2 much....squats

squats

5x40

5x60

5x80

5x100

3x120

work sets-

10x135 (b)

10x135

Bench

10x60

3x10x75

front squats

3x60

3x100

3x130

3x100

3x60

ohp

6x60

8x60

12x60

fried today after 4 days in welly sortin fam stuff, with faark all eats/water/sleep but had to drag into gym in get the squats done as after 7 months now with out missin a programmed sess i wasnt gunna break it now!! no real issues, job done, reps headin down to 8's next week whoop whoop, done!

[Big john]

week 2/14 - not up2 much....squats

squats

5x40

5x60

5x80

5x100

3x120

work sets-

10x135 (b)

10x135

Bench

10x60

3x10x75

front squats

3x60

3x100

3x130

3x100

3x60

ohp

6x60

8x60

12x60

fried today after 4 days in welly sortin fam stuff, with faark all eats/water/sleep but had to drag into gym in get the squats done as after 7 months now with out missin a programmed sess i wasnt gunna break it now!! no real issues, job done, reps headin down to 8's next week whoop whoop, done!

TOOO eassssy :clap: nice one bro

[startinfromscratch]

yo, did u find mumo was a hassle with your hands/fingersdraggin on the pins mate?

[bar-belle]

fried today after 4 days in welly sortin fam stuff, with faark all eats/water/sleep but had to drag into gym in get the squats done as after 7 months now with out missin a programmed sess i wasnt gunna break it now!! no real issues, job done, reps headin down to 8's next week whoop whoop, done!

I thought your squats looked strong tonight Red :nod:

[red machine]

yo, did u find mumo was a hassle with your hands/fingersdraggin on the pins mate?

not to bad ay, but i have hooked ma shorts s few times when im not bustin the tight stups, although i do seem to have some burn marks up the pins after a good sess bt i normally bust out the telk for the smooth glide so dont really notice it

fried today after 4 days in welly sortin fam stuff, with faark all eats/water/sleep but had to drag into gym in get the squats done as after 7 months now with out missin a programmed sess i wasnt gunna break it now!! no real issues, job done, reps headin down to 8's next week whoop whoop, done!

I thought your squats looked strong tonight Red :nod:

haha thanks bit of a struggler though thats forsure!!

[red machine]

back,4arm,core - still just pissin round will start prop prog next week or so

deads

singles upto 210

then 3x3 - 170

box pulls(3in un knee)

singles upto 230

then 3x3 - 190

db row

3x10x50

straight arm pull down

3x10x35

x body hammers

16x25

16x30

24x20

wrist curls

3x10x35

*core - 12x1p-landmines - prone hold+1p on back - 30sec - 4 rounds on the go.

shit deads tonight 210 was a fukin grind...wtf :shock: , been goin to heavy to offten on deads, will take a week off then start a prop prog, goood.

[red machine]

not up to much (to shocked and disgusted by mentor vp changing alliances) - chest, tris etc

paused inclines

4x60

4x70

4x4x90

3x10x60

flat db press

12x30

3x8x40

cg bench

5x6x70

push downs

5x8x75

*5 light sets of squats to get some blood in the tired legs, think my knee is gunna blow out soon.... :shock:

will be back to a set plan on all lifts next week.....its time to go to work!!!

[Viking Power]

f*ck with that sort off work out you better come with me mate :pfft: :pfft: :pfft: :pfft:

I wouldn't leave home if that's all I was going do :roll: :roll:

Sharpen up - Mr record breaker

VP

[red machine]

f*ck with that sort off work out you better come with me mate :pfft: :pfft: :pfft: :pfft:

I wouldn't leave home if that's all I was going do :roll: :roll:

Sharpen up - Mr record breaker

VP

......30 odd sets, nothing wrong with that mate, solid stuff really :nod:

Week 3/14 - squats + bench assist

squats

5x40

5x60

5x80

3x100

3x120

3x130

work sets-

8x140 (b)

8x140

bench

10x60

2x10x75

OHP

6x6x60

front squats

8x60

3x8x80

1 arm db ohp

3x10x25

tri push downs

2x8x75

3x8x85

despite knee been at failing point squat were pretty easy all nice and deep, just slowing my decent to nurse the knee at mo, will wrap it up once the weights get up, the hunt continues....Done.

[steak]

solid effort bro 8)

sit back in that squat and try keeping the lower leg as vertical as you can...it will ease up that knee pain and it will heal.....been down that road :roll:

[PeterDolan]

Where's the knee pain stemming from?

[red machine]

solid effort bro 8)

sit back in that squat and try keeping the lower leg as vertical as you can...it will ease up that knee pain and it will heal.....been down that road :roll:

yip 4 sure, thats the money, half my prob is it takes me so long to get warm in flexy a good sit back!! prob get some healed shoes some wer down the track.

Where's the knee pain stemming from?

just aching in centre/topish part of the knee, prob just patellar tendon as dont think its the cruciate as seems be top side(kinder hard to tell though) i think its just from smashin it around so much lately ie knee though wall and many door frames iv impacted on of late blumling around in the darkness, then again could be something completely dif, but its workable and i reakon it should fix its self if i dont do anything stupid

[steak]

Where's the knee pain stemming from?

knee travel in deep squats?

[PeterDolan]

Where's the knee pain stemming from?

knee travel in deep squats?

Would this be significant enough? I know the research says it but I tend not to listen too much to this research cause they never seem to have top level guys in these studies.

[steak]

Where's the knee pain stemming from?

knee travel in deep squats?

Would this be significant enough? I know the research says it but I tend not to listen too much to this research cause they never seem to have top level guys in these studies.

yeah agree to a point PD...look at oly lifters...front squats etc

The thing that makes me mention this is that Ive had it bad myself as have 3 -4 others doing the same sort of lifting. To rectify I (and clients) really work on sitting back in the squat and try to keep the lower leg as vertical as we can...it takes some time to get it right.

Red...bro...what I would try is to squat normally and when the pain shows up swap to the sitting back style and see if the pain goes away or reduces. You may need to go to the box to get it right...I fixed Robbie like this and you saw what he came up with the other day (6XBW total after 4 weeks training). Use the box as a target only so as soon as you touch explode out of the hole keeping the lower back tight and arched.

You may also want to try mucking around with your stance...a little wider, drive the knees out etc...some even bring the stance in...use a chalk stick to mark the floor and play round with it.

Let me know if you want any help and we can vid it when you squat next...vid is great for this to see where its happening...whack it on slow motion too now that I can figure that out

[PeterDolan]

Well I can listen to you older fella's as you start falling apart So for a PLer, the pain is inevitable cause you cant box squat all the time I guess. Shit deal

[steak]

Well I can listen to you older fella's as you start falling apart So for a PLer, the pain is inevitable cause you cant box squat all the time I guess. Shit deal

naa the pain will go away mate...use the box as a target only. The idea is too not try and and shear off the patella tendon with the loading it gets with knee travel...the body will adapt to knee travel (see oly lifters) but it takes a long time...joints take longer than muscles eh...

the idea of us using the box is to keep the loading off the patella and allow the lifter to sit back and keep the lower leg vertical as they can...unlike a traditional box squat which is a LPC exercise working glutes and hams for the most part. Good deal if you ask me cos you can squat pain free to depth and let the patella tendon recover (keep in mind Sheiko has you squatting twice a week)