getting after it, Nats build up

[Viking Power]

Rough as cuts but oh well I suppose you can bank it :pfft: :pfft:

good work mate 8)

ps: I like that little tip toe thing you were doing on the way to the bar :roll:

VP

[drizzt]

Nice dead too!

Can't wait to get back into the deads myself =P~

[red machine]

thanks crew truckin along nicely, vp....u knew that was gunna be owned after my pre work out shape cutting in the green machine....get involved

today snuck out early for a cheeky bench build up....

flat

10x60

10x70

6x80

5x90

5x100

1x110

1x120

1x130 - long pause and much faster than last week.....super amped after this so immediately went to 132.5 to do a touch in go while riding high.....foul, had no tightness just went down hit pins and that was that haha

10x100 - punishment for my foolishness

seated ohp

10x60

10x70

5x80

6x85

22x60 - to failure :roll: bodybuilding?

facepulls

5x10x45

good way to start the day

[Viking Power]

vp....u knew that was gunna be owned after my pre work out shape cutting in the green machine....get involved

Mate I am totally involved in your madness the van was rolling from side to side today on the way to the gym screaming was going on.... people looking at me funny at the lights VP is in the zone and shit it was only recovery work day :pfft: :pfft: wait until tomorrow when its squat day 8) and yes JW two is in the making :wink:

1x130 - long pause and much faster than last week.....super amped after this so immediately went to 132.5 to do a touch in go while riding high.....foul, had no tightness just went down hit pins and that was that haha

10x100 - punishment for my foolishness

Mind thing brother if you had a long pause with 130 then 132.5 is easy just rushed? forget about about the weight and smash it next time its only 2.5 brother, on the flip side good work on the 10 x 100 8)

VP

[red machine]

Mind thing brother if you had a long pause with 130 then 132.5 is easy just rushed? forget about about the weight and smash it next time its only 2.5 brother, on the flip side good work on the 10 x 100

haha yeah was just pissin round with it straight after, just looking 4 a cheeky pb....will be just nailin 130 few few more weeks solidly then hopefully move it up, 132.5 was my goal for sept so no rush it will come 8)

[red machine]

week 13 squats - 2x1

weight 97.0 (-1.5) - eggplant diet working well :pfft:

10x40

5x60

5x100

3x120

3x140

3x160

1x180

1x195

work sets -

205xup stop, started headn south then powered up (survival mode) just rushed set up and underestimated it as 200x2 was so easy last week, bit of vid review showed elbow flayin out back pullin chest down,

205x1 slite grind though stick point then up, happy to take the pb.

fronts -

5x8x100

leg curls -

5x12xstack

heap blueband pushdowns.

one more week hopefully hit 210, bought back to reality tonight, so good wake up call, gotta take eash sess as it comes and not rest on what i did "last week"

hopefully still on target for 220 in sept!!

[Viking Power]

take eash sess as it comes and not rest on what i did "last week

You are bang on the money there mate especially when hitting 1RM attempts solid RM but fuckin amp up... set up.... and then smash it.... ITS EASY ITS FUCKIN EASY

VP

[Big john]

take eash sess as it comes and not rest on what i did "last week

You are bang on the money there mate especially when hitting 1RM attempts solid RM but fuckin amp up... set up.... and then smash it.... ITS EASY ITS FUCKIN EASY

VP

word!

[steak]

good deep squatting bro 8) starting to get into the pointy end now bro. stay focused and less hula

[red machine]

hula = mobility work haha key

any way - last 3 months have fully cut conditioning work, got stronger (+) fatter (-) and getting puff easy (-) from ma work out where i used to just power though, so....time to build the all round machine again as i love the been fit and strong!! so just gunna add in 3-4 quick high intensity session in a week...pure gooodnesss

tonight - hill sprints - sprint up jog down no rest

5x100m

5x60m

done.

[Big john]

time to build the all round machine again as i love the been fit and strong!!

Love the work ethic bro!!

[Viking Power]

hula = mobility work haha key

any way - last 3 months have fully cut conditioning work, got stronger (+) fatter (-) and getting puff easy (-) from ma work out where i used to just power though, so....time to build the all round machine again as i love the been fit and strong!! so just gunna add in 3-4 quick high intensity session in a week...pure gooodnesss

tonight - hill sprints - sprint up jog down no rest

5x100m

5x60m

done.

:pfft: :pfft: someone reading the PDF book I sent them

[steak]

hula = mobility work haha key

any way - last 3 months have fully cut conditioning work, got stronger (+) fatter (-) and getting puff easy (-) from ma work out where i used to just power though, so....time to build the all round machine again as i love the been fit and strong!! so just gunna add in 3-4 quick high intensity session in a week...pure gooodnesss

tonight - hill sprints - sprint up jog down no rest

5x100m

5x60m

done.

i'll warn the sled, tyres and other impliments 8)

[red machine]

hula = mobility work haha key

any way - last 3 months have fully cut conditioning work, got stronger (+) fatter (-) and getting puff easy (-) from ma work out where i used to just power though, so....time to build the all round machine again as i love the been fit and strong!! so just gunna add in 3-4 quick high intensity session in a week...pure gooodnesss

tonight - hill sprints - sprint up jog down no rest

5x100m

5x60m

done.

:pfft: :pfft: someone reading the PDF book I sent them

haha fact, 97 pages of hardcore JW, hill sprint and sled drags 3xweek is on

i'll warn the sled, tyres and other impliments

sparks will fly and rubber will burn :twisted:

[Traps]

Just a reminder there Hula Queen....its UNDER 93 kilos for the comp!!!! :banging:

[red machine]

Just a reminder there Hula Queen....its UNDER 93 kilos for the comp!!!! :banging:

cutting underway.....il peg it back there, plenty to come off around the mid section, iv peaked at 98.5 in my bulk time to reap the rewards and bring out the cuts :shifty:

[Traps]

Not to worry, results of "the bulk" have been noted, going round and round and round. Those cuts are going to have to be with a butchers knife me thinks!!!! :puke:

[red machine]

Not to worry, results of "the bulk" have been noted, going round and round and round. Those cuts are going to have to be with a butchers knife me thinks!!!! :puke:

deep cuts....

bench day week 11 - 2x2

flat

10x60

10x70

10x80

5x90

5x100

2x110

1x115

prog sets-

2x122.5

2x122.5

incline

10x60

5x80

5x95

prog sets

2x105

2x105

cg

10x60

5x80

5x95

prog sets-

2x105

2x105

tri ext

4x20x35

DEEPT (dynamic explosive endurance power training)

100 skips - 6xsteel log press - 12x20xlandmines - 4 laps no rest

2mins rest

25 hammer v tyre - 40kg sled sprint up/dwn drive - 25 hammer v tyre - 3 round 1 min rest per set

200 fast skips

done.

[startinfromscratch]

DEEPT

is this your hindu mate?

[red machine]

DEEPT

is this your hindu mate?

"DEEPT" is a way of life, i'm living it

[Traps]

"DEEPT" is a way of life, i'm living it

[Traps]

DEEPT

is this your hindu mate?

"DEEPT" is a way of life, i'm living it

Thought you were living the Hula life......

[Big john]

is this your hindu mate?

"DEEPT" is a way of life, i'm living it

Thought you were living the Hula life......

[Traps]

Bwaaaahaaaaaaa.......I can see Red going for it now!!!! \:D/

[red machine]

hula is an vital part of "DEEPT" and will be used weekly

free style deads's - nice light session just going though motions till i start prog in few weeks

squats

5x10x60 - had to give the new kicks a run

sumo

10x60

10x100

3x120

3x140

2x160

5x2x180

speeds - (conv)

4x3x140 on 45sec

power shrug calf raise

4x15x140 - build these up to make a vice like grip

gm

4x8x60

pendly row

4x8x80

DEEPT -

8x60kg power cleans - 25 high box jumps - 7 round on trot - quality beed on

400 fast skips

pipe rolled out some bumps in the tris and all done.