getting after it, Nats build up

[hjp]

That's strong squatting bro!!! Solid work!

[red machine]

thanks men 8)

week 6 day 2 bench

bench

raw comp singles to - 132.5

shirt mode 44 fury -

2x135 - 3b

2x140 - 2b

1x145 - 1b

1x150 - touch

raw work felt bit stronger this week, shirt just kept it short in sweet to get the feel as elbows started to hum, had abit of an roookie center spotter and on the 150 it flew up fast but i felt it hit his hand as it got abit curve also i felt him touch on my raw single as i hit the sticky point haha but i know i would of had both lifts not a prob, one more week on this prog, then i will start to get this shirt dialed in ready to go.

dips

8xbw

8x+10

2x6x+10+BAPC (big ass pimp chain, worn around neck, adds abit extra at lock out + added bonus neck growth)

2x5x+10+BAPC

pins (at half way point from dead stop)

3x60,80,100,110,120,125

log

3x5xsteel log - each rep from ground up

flips up & down driveway

235kg tyre - 8 down 8 up - 5 down 5 up - 3 down 3 up

GOOOOD!

[red machine]

week 6 day 3 heavy pull + push

3 sets hang cleans t0 warm up

6in box deads

3x60,100,140,180,200

1x220,240,260 + 10kg pr on this

3x3x220

platform speeds (-4, conv)

3x100,120

3x3x140

gm

5x60

5x5x80

ohp

8x40,50

8x65

2x6x60

btn pp

5x60

4x5x70

chins

3x8xbw on my way out the door

last heavy sess before comp happy to get my 260 goal, felt like took an age to move but it slowly worked its way up gives good conference to hit my comp goal of 242.5, loving doing some over head work again just trying to keep it explosive, remembered tech on btn pp on last few sets so felt like i was hitting an empty bar gooooooood

[Viking Power]

Great work on the box pulls Rik Bolton :wink:

VP

[hjp]

Strong pulls! Enjoy the deload

[Big john]

Rikki Belyaev

[red machine]

haha thanks men, but lets be honest my pulling power is average at best at the mo, but we will keep pegging away

week 6 day 4 squat suit prac + light bench

bench

8x60,70,90

8x105 - 2 sets

squat

6x40,60

3x80,100,120

2x140,160,180

suit on -

180x2 belt, strap down

200x2 b&w " "

singles, straps up -

215,225,227.5

good suit action, 215 was roughish was still in raw stance ie close feet, 225 almost forgot feet again but just click b4 the squat, made all the dif goood!! want this to be opener so did it again to get it down added a lil dim just for the 500lb easy squat again, 1st time in suit with out hitting box so was abit :shock: to start but got the hang, kinder hard to feel depth but coach damo bell gave the all clear so feelin gooood!!

rock bottom pause squats

3x3x140

floor press

3x60,80,100,110, 1x120

dug out old t-shirt sized f6 out of the bag so put her on for some overload work -

3x120,130,140,140 - really think i could get some benefit out of these, just a play with it tonight but next week i chuck in some good vol in crank the weight

cleans

5x60,70

3x80

Faark i love smashing tin END.

[steak]

500lb was a good squat bro 8)

[bar-belle]

Fast easy squats tonight....looking good!

[red machine]

chee

W7 D1 s&b

bw: 91 flat, 1st time iv checked in, in few weeks, cant believe still so low as all i do lay in the sun and eat many cake daily, seriously how good is life right now? (thank u stu mc)

Squat

5x60,80,100

3x130,150

2x170,185

work sets: belt & wraps

5x197.5

5x197.5

bench most paused

10x60,80

3x100 - 2 sets

3x110 - 2 sets

3x115

2x110 - 4 sets

incline pause pins (sitting on chest)

8x60

8x70 - 4 sets - biggest tri pump iv had in ages

ped row (squeeze and pause at top)

4x12x60

dips

8xbw

8xbw+BAPC

6xbw "" - 2 sets

7xbw ""

was abit flat going in, but then big damo killed a massive squat n blew out blood all over the wall, floor, me :pfft: just b4 my working sets so i was now pumped and dear i say it the work set were pretty fast and easy kinder gutted i just didnt round to 200 for the books :?

was gunna shirt up in bench but so sweated out after squats just did light raw stuff just getting abit of vol n tch work.....so gotta do some serious work on bench after this comp!! GOOOOD

[hjp]

Blood everywhere? Lol his nose go?

Solid raw squatting, repping near on 200 like its nothing these days bro!

[red machine]

Blood everywhere? Lol his nose go?

Solid raw squatting, repping near on 200 like its nothing these days bro!

cheers bro, slowly getting better, yip ruthless nose blow out, shit was getting crazy!!

week ? day 2 deads

deads

POA: a casual 5rep will + 10-20 next week then do a light suit opener fallowing week then week and a half rest into comp day

5x60,100,120,140,160,180

platform speeds

5x3x140

high racks

1x15x140 - wanted to smash the upper back up but wasn't feeling it so just 1 set in went to...

db row

3x10x45

back neck PP

5x40,50,60

3x70,80,85

5x90 - getting back there again on my old fav lift (set a little side goal to hit 120 this year)

bb curl 2x60 - just showing wes how real men curl....

bb shoulder press

3x8x60

cleans

5x60,70,60

pull ups

2x10xbw

fun fast sess, low vol and higher work rate getting round in the hour, niiice.

[red machine]

day 3 casual squat prac n bench

incline bench super setting with squats

8x60

8x70

8x80

8x85

8x90

8x90

8x90

20x60

squat

5x40,60,80

3x100,120,140,160

2x180

suit bottoms

2x180

2x200

full battle mode

1x215

3x225

tri push downs

4x10x75

pause squats

3x3x140

pretty casual as bench prog is over in just still learning suit. So just build up to my planned squat opener for a pretty easy 3reps, feel iv got suit down pretty good now so will put it away until a week out then just do opener once more for confidence, gooood.

[steak]

maybe even give that suit a warm water wash bro

[hjp]

Gunna nail it man! Looking strong

[red machine]

Gunna nail it man! Looking strong

faaark hope so bro, feels good but still a bit nervous wearing all this gear for the 1st time in comp.

week 7 day 1 - bench shirt

bench

10x60

5x70

5x90

3x100

2x110

1x120

1x125

add 44 fury -

3x140 - 3b

3x140 - 2b

2x145 - couldn't quite touch (touched last time :doh: , over beetus?)

1x150 - ease

cut it there elbow starting to go, so hit some rehab work on that.

3rd time in new shirt seem bit tighter than f6 in the arms but not to much dif though the chest plate, i can still solo get it on in few min, feels good, wanted to open on 145 in comp but looks like it will be 150 which is abit highter than i wanted but after today not really worried as felt nice will have 2 more sessions in it b4 comp to get it down, may also try my 2nd attempt next weeks to clame a sneaky pr :shifty:, i reakon i shouldnt be to far off my 160 end of year goal by after this comp fingers crossed :pray:

[Viking Power]

good stuff brother smash it :clap:

[hjp]

Opening at 150! Strong benching bro! Getting stronger an stronger

[Big john]

good sesh today bro....Good goings on the 150 looked strong. plenty to come 8)

[tinytraps]

good sesh today bro....Good goings on the 150 looked strong. plenty to come 8)

Plenty easy bro, easy touch and a fast press. Big numbers coming up at aucklands!

[red machine]

churrr buheees

week 7 day 2 squat + bench assis

squat

5x60,80,100

3x120,140

2x160,180

1x200

work sets: b&w (3s)

2x210 faaark got lazy on 1st rep in ended up been some kid of goodmorning n knock the hell out of me, scraped a 2nd, no chance on 3rd :oops:

3x210 had to get abit animal, happy to get them faaarkin rough though!! bad bad night squating :oops:

elbows completely cooked after that, mad soreness so had abit of rest in rub then just did some light bench stuff, found if i paused reps didnt hurt, gotta stop been lazy in fix the kents....

floor press 2 sec pauses

5x60,80,90

6x5x100

incline pause pins

4x8x70

call it there, ave night out, in for a big one weds :evil:

[steak]

too much cakes not enough chalks

[red machine]

too much cakes not enough chalks

guilty :shifty:

[red machine]

Week 7 day 3 pulls

Deads too causal 5rm

5x60,100,120,140,160,180,190

Circuit: 3 rounds

Platform pulls 3x140

GM's 10x60

Wg chins 6xbw

1arm row 10x40

Explode:

BTN pp

5x30,40,60,70

3x80,90

Cleans

4x5x60

And....

bb curl

5x10x30

Love weds trains, short sharp high intensity gooood!! Finally put some work in on elbows y-day heaps of rolling and massage and boom 1st pain free train in weeks !!! Gotta stick on it!

[thatwaslight]

what you tipping the scales at brah?