getting after it, Nats build up

[scrambledeggs]

solid benching bro

[steak]

"woooo..take that!" :pfft:

[red machine]

week 3 begins - condit squats + me bench

bw - 95.8kg getting "tight" to use vp's term....

squats

6x60

3x80

3x100

3x120

3x140

3x3x160

super setting with(cuttin the time factor) -

paused floor press

10x60

5x70 + 1set chains

5x80 + ""

5x90 + ""

3x100 + 2sets chains

3x105 + ""

1x110 + ""

1x115 + ""

pins ohp

6x60

3x70

3x3x75

hang cleans[/b

10x50

6x55

3x6x60

chins mixed grips

3x8xbw

ss

APW (aggressive plate wrestling)

3x1px20

squats - just keeping it easy, will just on to a shekio template here next week after i look though them.

bench - changed to chain postion this week so i almost take 100% weight at lock out, feeling goooood!! one more week here then a change up.

and a nice little sweat up to finish!

[Viking Power]

APW (aggressive plate wrestling)

3x1px20

:pfft: :pfft: I dare to think what you have come up with now Big Cliff......

[tinytraps]

Madness...Solid training red 8)

[startinfromscratch]

APW (aggressive plate wrestling)

3x1px20

:pfft: :pfft: I dare to think what you have come up with now Big Cliff......

i thought this too lol. i had visions on RM literally trying to choke out a 20

[steak]

APW (aggressive plate wrestling)

3x1px20

:pfft: :pfft: I dare to think what you have come up with now Big Cliff......

i thought this too lol. i had visions on RM literally trying to choke out a 20

When i looked down the gym and seen him at it....WTF is he doing now! Was going to ask but he was pretty wound up and i didnt want to eat a 20 for lunch :pfft: :grin:

[Viking Power]

:pfft: :pfft: I dare to think what you have come up with now Big Cliff......

i thought this too lol. i had visions on RM literally trying to choke out a 20

When i looked down the gym and seen him at it....WTF is he doing now! Was going to ask but he was pretty wound up and i didnt want to eat a 20 for lunch :pfft: :grin:

you eye balling me 20 take this and that :pfft: :pfft: I'll teach ya

[steak]

i thought this too lol. i had visions on RM literally trying to choke out a 20

When i looked down the gym and seen him at it....WTF is he doing now! Was going to ask but he was pretty wound up and i didnt want to eat a 20 for lunch :pfft: :grin:

you eye balling me 20 take this and that :pfft: :pfft: I'll teach ya

it looked more like a dirty back alley rape ...you know the ones bro..up against the wall biatch and shut the f*ck up styles...red hair, sweat and a dirty 20 all movin in a blurr

[startinfromscratch]

i dont wanna know what he does to the violater

[red machine]

:pfft: :pfft: :pfft:

APW is more of a lifestyle/way of life rather than an exercise, reserved for only the most hearty of strength based athletes, due to the immense pressure exerted on the rotator cuff area.

[red machine]

week 3/11

Deadlift (75%): 1x2 @ 180 kg

Speed deadlift (60%): 8x3 @ 145 kg (30 sec rest b/w sets)

3 circuits (rest 15sec between exercises, 2 minutes between circuits):

Stiff-leg deadlift: 8 reps

pedly row: 8 reps

Underhand (reverse) grip lat pulldown: 8 reps

Arched back good morning: 8 reps

1st day back on deads pulled sumo as decided to give the back a rest so easy meeean.

new POA - so in build up to NI's me and vp have decided to do the novie 4 weeks b4 to get in some more platform time will just go to 90%ish.... :wink:

so changed plan for squats as the thought of rolling another 8weeks hv makes me hating on squats, so will just play around for next 4 weeks some heavy days some high reps etc etc just to keep it fresh then just do 4week shekio 32 peaking on comp day, bench and deads will remain as planed.

hopfully be close to comp weight for novice comp.....a smaller stronger high conditioned red machine is near....

[red machine]

week 3/11 bench (process + speed) & squats

squats

5x60

5x80

5x100

3x120

3x140

3x160

3x180 b/w

3x190 "

3x180 "

8x100 - front squats

bench

3x60

3x80

3x100

3x110

3x120

2x1x125 - not very snappy so went back down

2x1x120

incline mix grip speeds - on 15-30secs

8x3x70

dips

3x8x1chain

ss

facepulls

3x12x35

bit gased today just smoked after big day working in the sun + lack of eats catchin up on me abit i think, but got in and got the job done in some late night gymin all good!

[Viking Power]

new POA - so in build up to NI's me and vp have decided to do the novie 4 weeks b4 to get in some more platform time will just go to 90%ish....

So third attempt dead must be around 190ish :pfft: :pfft: :pfft:

[red machine]

new POA - so in build up to NI's me and vp have decided to do the novie 4 weeks b4 to get in some more platform time will just go to 90%ish....

So third attempt dead must be around 190ish :pfft: :pfft: :pfft:

yea ill go 190 as 90% is 190.8, should be able to grind it out :roll: :roll:

[Viking Power]

new POA - so in build up to NI's me and vp have decided to do the novie 4 weeks b4 to get in some more platform time will just go to 90%ish....

So third attempt dead must be around 190ish :pfft: :pfft: :pfft:

yea ill go 190 as 90% is 190.8, should be able to grind it out :roll: :roll:

:pfft: :pfft: Yeah I was thinking the same be careful bro.......

[red machine]

So third attempt dead must be around 190ish :pfft: :pfft: :pfft:

yea ill go 190 as 90% is 190.8, should be able to grind it out :roll: :roll:

:pfft: :pfft: Yeah I was thinking the same be careful bro.......

:pfft: :pfft: get bent homo

week 3 - squat + me bench

bw - 95.2kg - nice steedy decline,

joined the nzpa and apa today also got my soft suit in the mail faaaark....in the game!!

squat

10x60

5x80

5x100

3x120

3x140

3x160 b

4x4x170

ss

pause floor press

10x60

5x70 1 set chains

5x80 ""

5x90 '"

3x95 2 sets chains

3x100 ""

1x105 ""

1x110 ""

pins ohp

5x60

5x65

5x70

3x75

2x80

5x60

ss

power cleans

8x50

5x60

5x70

2x8x60 - from hang

beed circuit continues -

8xpull ups - 100 sledge v tyre hits - 6xtyre flips - 25 mini tyre v wall - 40kg sled drag - 20xapb@1p - 5 pull ups....done.

actually enjoy squats again tonight trying to get real deep again as deepth has been lazy latley :oops: loosen belt 2 holes down so i can easyly put to hands under it now which felt so much better!!

shit bench as bit of a nigggle in r. shoulder so cut few kgs short of other weeks, exe will change here next week as getting stale of fp.

loving the power work, wana get cleans back up there as so shit now, used to easily rep 100 when i could only deadlift 130 back in otago rugby acd days!! (undercover ploting my return to the field :shifty: )

[steak]

joined the nzpa and apa today also got my soft suit in the mail faaaark....in the game!!

well done bro. We'll be there there supporting hard out!

and you left out the APW you slipped in the end of your work tonight :grin:

[Viking Power]

Good work RM, but you forgot to tell everyone about your new Vid also "THE ANDY BOLTON DEADLIFT WORKOUT" :pfft: :pfft: goood on ya bro 8)

Might have to take a look myself :grin:

[red machine]

joined the nzpa and apa today also got my soft suit in the mail faaaark....in the game!!

well done bro. We'll be there there supporting hard out!

and you left out the APW you slipped in the end of your work tonight :grin:

Good work RM, but you forgot to tell everyone about your new Vid also "THE ANDY BOLTON DEADLIFT WORKOUT" :pfft: :pfft: goood on ya bro 8)

Might have to take a look myself :grin:

:shifty: com'on guys gotta keep some mystical training antic under wraps ay :pfft:

week 4 - hills

5min jog to location 1

3x80m - mod incline

5min jog to location 2

4x60 - steep incline

1x200 - steep incline

10min walk home

burning tracks tonight loving it....faaaark feels like pre season....come at me seahawks

[red machine]

week 4/11 day2 deads

Deadlift (80%): 1x2 @ 190 kg

Speed deadlift (65%): 8x3 @ 152.5 kg (30-60 sec rest b/w sets)

3 circuits (rest 60sec between exercises, 2 minutes between circuits):

Stiff-leg deadlift: 8 reps

Ped row: 8 reps

chins (dif grips each set): 8 reps

Arched back good morning: 8 reps

just focusing on pulling every rep as if i was ripping a kauri tree out by the roots.

[bar-belle]

Nice dead zone happening there tonight Red...

[Viking Power]

week 4/11 day2 deads

Deadlift (80%): 1x2 @ 190 kg

Speed deadlift (65%): 8x3 @ 152.5 kg (30-60 sec rest b/w sets)

3 circuits (rest 60sec between exercises, 2 minutes between circuits):

Stiff-leg deadlift: 8 reps

Ped row: 8 reps

chins (dif grips each set): 8 reps

Arched back good morning: 8 reps

just focusing on pulling every rep as if i was ripping a kauri tree out by the roots.

JESUS you would hope so at that weight Riki Bolton :pfft:

[startinfromscratch]

baddest man on the planet! :pfft:

[red machine]

week 4/11 day2 deads

Deadlift (80%): 1x2 @ 190 kg

Speed deadlift (65%): 8x3 @ 152.5 kg (30-60 sec rest b/w sets)

3 circuits (rest 60sec between exercises, 2 minutes between circuits):

Stiff-leg deadlift: 8 reps

Ped row: 8 reps

chins (dif grips each set): 8 reps

Arched back good morning: 8 reps

just focusing on pulling every rep as if i was ripping a kauri tree out by the roots.

JESUS you would hope so at that weight Riki Bolton :pfft:

why blow out lifitng heavy week after week when i can lift light in fast in get the gains.......hopfully :pray:

week 4 day 3 general squat n bench

squats taped a bucket + small plate put me a good 2in below para so no chance of lazy reps this week

10x60

3x80

5x100

5x120

3x140

3x160

3x180 - b

3x200 - b&w

3x180 -b

5x140 - paused

5x100 - paused

bench

10x60

4x80

4x90

4x100

4x110

4x120

2x2x122.5

4x115

incline speeds - mixed grips

8x3x75

dip

3x8xbw+10

good faaaarkin sess.