getting after it, Nats build up

[steak]

Ive said it before and I'll say ity again....Ive enjoyed watching your progression bro.

So much to take from this but the best thing other than the gains was the appreciable increase in bar speed. This too me is showing some real solid strength base coming through. 8)

Awesome composure and agrression merged into one Red Tin Smashing Machine :clap:

[Daniel]

good lifting bro :clap:

[red machine]

^^thanks heaps for the words crew!! it was a good day out!! now lets get strong!!

casual week

squat

10x60

10x80

10x100

10x120

10x140

10x120

10x100

10x80

10x60

bench

10x60

10x70

10x80

10x90

10x100

10x90

10x80

10x70

10x60

db row

10x20

10x30

10x45

10x50

aggressive clean from blocks

10x60 - 4 sets

few chins and that was about it, i think

just mucking around with some light iron tonight to get some blood pumping again will do the same fri, although vp is ment to be showing face in the shed so i may have to give him a lesson on intensity, speed and power

NEXT WEEK NEXT PHASE IS ON.....

will be doing basic kind of 5x5 on main lifts as this one of the common progs i haven't tried yet, with squat 3xweek, deads once and with the main foucus been on bench where i will be moding the programme with alot more assist work on mid point to lock out and gear work will be added when it drops down to 3x3...that runs for 9 weeks i think then i will have a week light then test and smash new numbers...

Targets: in full battle kit

squat - 262.5kg

bench - 160

dead - 250

672.5....i put a end of year goal as 660 then changed it to 670 few months back but now im very certain of killing that number after this round.

[startinfromscratch]

you will fucking smoke those numbers mate, you always do! :nod:

[Viking Power]

I look forward to be graced by your awesomeness friday lad 8)

[hjp]

You will destroy those numbers bro. 680+ is my prediction by end of year :nod:

No nationals?

[red machine]

Thank men! 680 would be very very nice alright, will be pushing hard to get there by Xmas that's for sure, na mate unfortunately no nats for me this year, just far to full on business and family wise at the mo, I wouldn't be able to do it justice, so will just pegg away rest of the year and return to the platform next year hopefully a hole heap stronger

[red machine]

gym

statas: not upto much

bw:93.7

box pulls: repping upto 200

ssb squats: 90 heaps sets

upright rows, curls, chins all light

rest week is over, back into it on mon, game on!

[steak]

Nats and Oceanias/Commonwealths in North Island next year brah 8)

[hjp]

Nats and Oceanias/Commonwealths in North Island next year brah 8)

^ I like this ^ :nod:

[red machine]

Nats and Oceanias/Commonwealths in North Island next year brah 8)

IN!

Nats and Oceanias/Commonwealths in North Island next year brah 8)

^ I like this ^ :nod:

yea mate thats us, but u just stay raw ok, and give us a mear mortals a chance

week 1/10 day 1 - 5x5

squat

5x60,80,110,130

prog sets:

5x5x155

bench

10x70

prog sets:

5x70

5x80

5x85

5x90

5x95

power cleans

5x55

5x55

5x60

5x65

5x70

dips

5xbw

5x+10

5x+20

5x+30

back into it!! head phones in and full focus as its time to up the game, just a nice and light start, so left belt off on squats and really focused on tightness, also widen stance a bit to match how i squat in suit which was a little weaker than my norm close stance, rest of work out very light so tried to blast all reps, prog ramps up fast, looking forward to it!

[red machine]

week 1/10 5x5 @ ginger barbell club

(the domernate race (orange) alomst out numbers commeners 2 to 1 by the end of the night )

squats

5x60,80,100,120

prog sets -

5x5x140

shoulder press

5x40,50

prog sets -

5x5x60

deadlift

3x70,110,140

prog sets -

5x5x155

pull ups

5xbw, +5, +10, +15

faarkin mad glut doms from mon, but after got some blood pumping was a great sess, nice and light but very explosive all round, few more sessions and the body will be conditioned again to the squatting vol gooood!

[Viking Power]

good speed work mate

[red machine]

end of week 1 - 5x5

bw:94.4kg 1st time iv scaled since comp.....bulking to 103 so i can lift in the u90kg capo class, casual 13kg cut no biggie on a 24hr weigh in lol (not srs, strictly ipf here)

squat

5x60,100

prog sets -

5x125

5x135

5x145

5x155

5x165

bench

5x60,70,80

prog sets -

5x5x90

power cleans

5x60

prog sets -

5x5x70

2 board (added lock out stuff here instead of getup, will be doing 5x5@ + 10kg per board, board size will go up every 3 weeks

prog sets -

5x5x110

end of week 1, nice and light again so just keep everything full raw and very low rest to get a good beed up, easily though in 45ish, so far so good, loving it, off to watch rach n panzer now bring home all the auck bench titles hu hu hu

[red machine]

todays squats, will start some progress vids again as always handy to see whats going on

[red machine]

week 2 day 1 - 5x5

squat

5x70,90,120

2x140,160

prog sets -

5x5x170 - did set 1 with no belt, then added it for the rest as would of make for a tough night with out it, still pretty happy core is getting stronger, after leaning on the gear for to long.

bench

10x60

prog sets -

5x85

5x90

5x95

5x105

5x110

power cleans

prog sets -

5x60

5x65

5x70

5x75

5x80

dips

10xbw

prog sets -

5x+10

5x+25

5x+35

not in the game today, couldn't get pumped up as norm, but got though, faaarkin return of my 3 monthly tendinitis from squats, worst iv had it, was mad discomfit but rolled it out and slowly came better, no affect on bench so algood there, will start some core work on off days now as gotta make some steel, may end up doing this hole block with out the gear as prob wont be competing again till auck champs next year, but then again im pretty keen to see improvements so may test in gear yet, will wait and see.

tonights squats: i did make reps on set 1, just cam went out of focus or something and turned off, fancy slr thing that i dont know how to use

[red machine]

tues night - core work

tonight -

week 2 day 2 - 5x5

squat

5x60,80

3x120,130

prog sets -

5x5x150

ohp

5x30,40,60

prog sets -

5x5x65

deads

3x100,120,160

prog sets -

5x5x175

pull ups

5xbw

prog sets -

5x+5

5x+10

5x+15

*casual session, starts to ramp up next week, goooood.

*spotted a little kos for cash ad tonight, very very interesting.......rumours of a defect lol

[steak]

good deep squats bro..every single one of em 8)

[drizzt]

Nice squatting Red!

[red machine]

good deep squats bro..every single one of em 8)

no short cuts given 8)

Nice squatting Red!

cheers mate!

week 2 day 3 - 5x5

squat

prog sets -

5x140

5x150

5x165

5x175

5x185

bench paused

prog sets -

5x5x100

cleans

prog sets -

5x5x75

2 board

prog sets -

5x5x120

nice and easy.

[bar-belle]

Squats were champion as usual 8)

[Viking Power]

Good stuff little pete 8)

[Phedder]

Loving your training at the moment Rikki, basics :clap:

[red machine]

Squats were champion as usual 8)

thank you, thank you so far so good!

Loving your training at the moment Rikki, basics :clap:

yea mate going well, nice and basic......

week 3 day1 - 5x5

almost pull the pin today just no sleep and low eats due to the little man been sick, but nailed a tripple shooter and 550mls of the finest and ripped into to!!

bw:94.4kg....off season bulk

squats - belt and wraps

prog sets -

5x5x190

bench - rep 1 paused

prog sets -

5x90

5x100

5x105

5x115

3x120 - blew out, split it into 2 sets

2x120

power cleans

prog sets -

5x65

5x70

5x75

5x80

5x85

dips

prog sets -

5x+10

5x+25

5x+35

great session, just got beast mode on squats and prob hit 23 of the quickest cleanest reps iv ever done at 190 + 2 f*ck up pause reps :pfft:, cant wait for 2hundy next week, bench going ok for me, didnt make reps but happy as still fighting though very painful tendinitis, but it was alot better tonight, almost though the worst of it as it come in wave every few months.

No cam action as got busted with chalk on it by missus and got banned, but will buy a cheepy cam for future filming sometime soon.

goooooooood!

[Big john]

, bench going ok for me, didnt make reps but happy as still fighting though very painful tendinitis

i know this feel....get on the Band pressdown wagon bro!, maybe even some compression work!

No cam action as got busted with chalk on it by missus and got banned, but will buy a cheepy cam for future filming sometime soon.

LOL..........fuaaaark! IN on banned from cam crew! :doh: