getting after it, Nats build up

[Daniel]

no cream doent fit micros :pfft: strict coffee cake diet....actually no shit my eats at the mo are about 4-8 odd coffees day all double shots odd triple, 3/5 dif slices of various cakes and savoury's though out the day then just big stack of meat at night, so sweet and actually i seem to be gettin a tad leaner .

Did NZA give you that diet bro :pfft: :pfft: I dont think you would fit one of there singlets bro I hear they only come in womans xtra small :pfft:

[red machine]

no cream doent fit micros :pfft: strict coffee cake diet....actually no shit my eats at the mo are about 4-8 odd coffees day all double shots odd triple, 3/5 dif slices of various cakes and savoury's though out the day then just big stack of meat at night, so sweet and actually i seem to be gettin a tad leaner .

Did NZA give you that diet bro :pfft: :pfft: I dont think you would fit one of there singlets bro I hear they only come in womans xtra small :pfft:

:pfft: :pfft: way to crush a mans dreams

week 3 squat bench

squats

8x60

5x100

5x115

4x135 - 2 sets

3x155 - 2 sets

2x180 - 5 sets - belt added

bench

comp singles @ 120 x 5 - extra long pauses

speeds

3x100 - 7 sets - all paused n blasted

more squats

4x120

4x145

3x160 - 4 sets - belt added

dips

bwx15,12,20

chins

4sets between 6-10reps

solid sess, not as to my normal intensity as had a crazy day out in about so was abit gassed, nice deep squats, norm wrap from 180 and up but wont bother until near max on test day, as knee and body at 100% so no pissing round wrapping what not, makes for a speedy sess, bench feeling strong just light weights at mo but will increase week to week, should see me good for a nice pb come comp day!!

[Panzer]

solid sess, not as to my normal intensity as had a crazy day out in about so was abit gassed, nice deep squats, norm wrap from 180 and up but wont bother until near max on test day, as knee and body at 100% so no pissing round wrapping what not, makes for a speedy sess, bench feeling strong just light weights at mo but will increase week to week, should see me good for a nice pb come comp day!!

Spoken in true red style.....all on one breathe too

[hjp]

Getting lean eating a diet of cake an meat? Mate send me a spreadsheet of the diet :pfft: sounds great haha

Love the more squats in there bro, nothing like squatting twice throughout a session to sort the men out from the boys.

Keep up the efforts bro

[red machine]

Getting lean eating a diet of cake an meat? Mate send me a spreadsheet of the diet :pfft: sounds great haha

Love the more squats in there bro, nothing like squatting twice throughout a session to sort the men out from the boys.

Keep up the efforts bro

Hmm I might have to take that comment back, my belt felt rather tight tonight on a norm loose notch...maybe jst some strong ab growth from the 100s of crunchs I do.....

Week 3 dead zone

Bw:94.0

So I decide to jst fellow some structure again so jumped back on cp prog again starting on week 2 jst to get a good base of deads under the again, won't make it to end of prog b4 comp but will sete up well

Dreads

Doubles upto 195

Speeds 8x3x160 - 45 sec rest

Circuit: all 8 reps around 70%

Sld, ped row, pull downs, Ssb gm's

Bonus exe -

Bb curls 5x10x30

Ss

Kb swings 5x20x20kg kb

Good sess feel bit rusty doing normal pulls from the floor, prog only bout 45mins so snuck in some extras

[red machine]

squat + bench assis

squat

10x60

5x100, 110

4x135 - 2 sets

3x155 - 2 sets

3x165 - 6 sets - belt

pause cg inclines

10x60

3x70,80,90,100

2x105 - couldnt quite lock out the 3rd - took my pinning

squats

4x120

3x145

2x160 - 4 sets

floor press

10x80, 100

9x100 - 2 sets

then abit of unracking (for squats) on some heavy weights to get a feel did - 230,250,300 - 300 just compacted me down, so one side didnt really even get airborn

will get in the rack in start walking out this big iron from next week priming the body for big ass squats, so when comp time hits and i go to walk out 260 odd it will feel basics

come at me monday huge session ahead!!

[hjp]

Unracking 300, must give you some big motivation to get there? Can imagine it would crush the body down haha

[red machine]

Unracking 300, must give you some big motivation to get there? Can imagine it would crush the body down haha

haha yea its some serious iron, crushed me down that much i couldnt fully unrack the animal as the rack was set abit high , will be setting up for prop for some heavy walk outs every friday

week 4 - squatssss + bench

had to get abit of this action in for a quick pump up -

as im finding out now, having 2 kids and running a business = no rest on your "days off" did back to back swimming lessons with the jr's and ran around the rest of the day so was a bit gassed - but i loveee it!

biggest vol of the squat prog tonight, always fun -

squats

warm ups - 10xbar, 8x60, 8x100

prog -

5x110

4x135 - 2 sets

3x155 - 2 sets

3x175 - 5 sets

bench

comp singles - 122.5x6

paused speeds - 3x105 - 7 sets - just kept going as speed was good

squats

5x110

5x135

5x155 - 5 sets

high bar closes stance - 1 set, 30 reps@60kg - just to make it the little bit harder to get out of bed in the morning

dips

3x15xbw

chins

3x6xbw

blasted though squats with not to much trouble - only working off a 220 max when lifting raw, so not to heavy, but tough enough with the big work load, bench feeling good just slowly building her up, so far so good

cant wait to have a little test in 2 weeks, will engage full battle armour, cant wait for that as vp bough my suit back from doc, and she is niiiice and tight now 8)

[red machine]

week 4 deads

bw-93.9 - which will see me a tad under 93 in mornings, perfect although eating like a 5 year olds sucks, once i hit my goal numbers at u93's ill be filling out to 105

Deadlift (85%): 1x2 @ 207.5 kg

Speed deadlift (70%): 6x3 @ 172.5 kg (90-120 sec rest b/w sets)

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

Stiff-leg deadlift: 8 reps

Bent over row: 8 reps

Underhand (reverse) grip lat pulldown: 8 reps

Arched back good morning: 8 reps

extras -

BTN push press upto 100x5 - most reps iv done at 100

few light curls and some log press

played around with stance tonight looking for the magic fix - none was found - conclusion - just keep going as is, progress is so slow with my deads!!! but no rush, just gotta get 250 by end of year!!! time under the bar :pray:

[Phedder]

Solid training as always Rikki :clap: making the most of your time.

once i hit my goal numbers at u93's ill be filling out to 105

Interdasting...What were the numbers you had in mind mate?

[red machine]

Solid training as always Rikki :clap: making the most of your time.

once i hit my goal numbers at u93's ill be filling out to 105

Interdasting...What were the numbers you had in mind mate?

cheers mate, want atleast get over the 700 mark........so il prob be a light weight for a long while yet :pfft: :pfft: but one day we will get there thats for sure.

[Big john]

mate i never wanna see you deadlift in Cross trainers again! :pfft: :pfft: :pfft:

training like a madman...love the work bro :clap:

[red machine]

mate i never wanna see you deadlift in Cross trainers again! :pfft: :pfft: :pfft:

training like a madman...love the work bro :clap:

haha busted/under cover crossfitter :shifty:

[red machine]

Week 4 squat n bench assis

Squat

10x60

8x100

Prog sets -

5x110

5x135

5x155 2-sets

4x165 5-sets-belt

Paused cg incline

10x60-2 sets

3x70,80,90,100,105

3x95-7sets

Walk out

200,220,240,260,260,270,270

Dip and chins 4 round

Good antics in the shed tonight, just light easy squats, happy on inclines as got pinned on 2reps last week, walk felt good, no prob with 270 on the back as I have been putting a lot of focus on set up of late, will go heavier next week but will wrap knees and start going more comp mode...might even treat my self to some suit work.......goood

[Viking Power]

Week 4 squat n bench assis

Squat

10x60

8x100

Prog sets -

5x110

5x135

5x155 2-sets

4x165 5-sets-belt

Paused cg incline

10x60-2 sets

3x70,80,90,100,105

3x95-7sets

Walk out

200,220,240,260,260,270,270

Dip and chins 4 round

Good antics in the shed tonight, just light easy squats, happy on inclines as got pinned on 2reps last week, walk felt good, no prob with 270 on the back as I have been putting a lot of focus on set up of late, will go heavier next week but will wrap knees and start going more comp mode...might even treat my self to some suit work.......goood

Good work mate :clap:

[hjp]

Loving the Coan Phillipi!

Good work man!! Again strong walkouts. Good stuff in here bro

[steak]

"Im READY!"

[BurnbabyNZ]

Why dont you stick some chain on your squat! Allows you to handle heavier weight and then squat it. Plus the stability needed to hold chain! I ve said too much. :shock:

[red machine]

Week 4 squat n bench assis

Squat

10x60

8x100

Prog sets -

5x110

5x135

5x155 2-sets

4x165 5-sets-belt

Paused cg incline

10x60-2 sets

3x70,80,90,100,105

3x95-7sets

Walk out

200,220,240,260,260,270,270

Dip and chins 4 round

Good antics in the shed tonight, just light easy squats, happy on inclines as got pinned on 2reps last week, walk felt good, no prob with 270 on the back as I have been putting a lot of focus on set up of late, will go heavier next week but will wrap knees and start going more comp mode...might even treat my self to some suit work.......goood

Good work mate :clap:

8)

Loving the Coan Phillipi!

Good work man!! Again strong walkouts. Good stuff in here bro

chur bra, yip good to be fallowing some structure on deads, just bit screwed up missing weeks and wont quite finish prog due to timing but should set me up well to hit some pb action

"Im READY!"

:pfft: :pfft: FACT!

Why dont you stick some chain on your squat! Allows you to handle heavier weight and then squat it. Plus the stability needed to hold chain! I ve said too much. :shock:

:shock: what are these chains you speak o?f and are are ipf approved for platform use? but hay you never know could be something to looking into after this comp, when i go in to hiding on an extended off season to return in BEAST MODE

WEEK 5 - squat + bench

went out for a 3 course feast in a few beevys, b4 had so was faarkin full as i left restaurant and went straight to gym, so training was 2hrs :shock: madness!!!

squat

10x60

5x80, 100

prog sets -

5x115

4x135

4x160 - 2 sets

3x185 - 2 sets b&w

2x195 - 3 sets b&w

bench

comp singles at 125 - 5 sets

3x110 - 5 sets - all paused

squats

5x110

4x140

3x160 - 2 sets

2x185 - 4 sets - b&w

a heap of chins and dips

cranked max up abit so i could warrant using wraps again to get the feel back, kinder feel like i cheapened my self as it was pretty easy, but all good, solid vol banked.

crazy feeling after doing heavy walk outs last week i can hardly even feel the weight on my back, when i unracked 185 the 1st time i thought i miss loaded and had to have a glance to see what was going on maaadness.

bench still going fine, slowly climbing.

[Big john]

thats why your the CEO of madness brah!

[red machine]

week 5 deads -

bw-93.1, perfect, although id love it to be much more productive 93, but with my eats its not gunna happin.

deads

work set (90%) - 2x222.5 - suit - (working off comp max, so suit will be worn on anything thing 90% and up as no need to pull mad grinders at this stage + i need to learn how to get the most out of my gear)

speeds (75%) - 3x182.5 - 5 sets

Circuit - 3 rounds - 8 reps - low/mod weight

stiff deads - ped rows - pull downs - gm's

extras -

chins and seated bb press

feels good, think im starting to get my deadlift groove back after 3 weeks pulling normally, top set in suit was easy, def getting some pop of the floor, speeds not bad some better than others but on the improve gooood......

then off to shop for prep and my standard post work out meal.....

how ever disregard the icing and this cake is actually packed full of goodness - pretty much hole oranges, ground almond and eggs no butter/oil etc and taste faaarkin chur.

[Viking Power]

How did ya find the suit in the way of tightness brother?, do you think you have alot more pop with the straps taken up now than before? has it made the pulling line harder or easier to stay in?

Or did you do your deads straps down last night?

keep up the good work mighty RM

[red machine]

How did ya find the suit in the way of tightness brother?, do you think you have alot more pop with the straps taken up now than before? has it made the pulling line harder or easier to stay in?

Or did you do your deads straps down last night?

keep up the good work mighty RM

was good i think, just had straps up on one sets so was pretty much a blur, but felt easy and was still easy to get to bar and keep norm line, still not that tight, easily be able to drop down a size or 2 later for max carry over

[Viking Power]

How did ya find the suit in the way of tightness brother?, do you think you have alot more pop with the straps taken up now than before? has it made the pulling line harder or easier to stay in?

Or did you do your deads straps down last night?

keep up the good work mighty RM

was good i think, just had straps up on one sets so was pretty much a blur, but felt easy and was still easy to get to bar and keep norm line, still not that tight, easily be able to drop down a size or 2 later for max carry over

Stay of the green bottle stuff things might be clearer :pfft: :pfft: joking bud awesome stuff.... good work come in at a full 93 mate then move up a grade and keep the suit or go all out and buy size 38 and don't muck around with the 40 just my 2 cents 8)

[Panzer]

When I see Red training and squatting 200+ for reps....then hear about his diet...I start to wonder if Nutrition is even important :shock: