getting after it, Nats build up

[red machine]

awsome squating bro!....Fuuuuuuuuuuuu love the v.2 of the comp rack, shes looking sexy as hell

DITTO ON THE SQUATTING!! :twisted: and yes new improved comp rack=sexy :pfft:

your squats bring me joy

your cakes are driving me nuts! :pfft:

+1 :twisted:

awsome squating bro!....Fuuuuuuuuuuuu love the v.2 of the comp rack, shes looking sexy as hell

Inb4 CBC costum ER racks :wink:

haha chuuur guys!! that rack ay....shes a bloody beaut isnt she, just had to have a slice ....

week 3 to come at me K-OS

start of comp phase for squats, just rolling along with the 5x5 outline again works magic

squat

work set -

5x5x160

incline (pause on last)

4x100 - 7 sets

incline db's

20x20

20x30 - 3 sets

12x30 - 1 set

dips

5x10xbw

squats - starting again from the ground up so should peak nicely for comp, think ill just use the old suit this comp so will just add in last 3 or so weeks to get a feel again

bench - feeling good and much stronger, hopefully having a break away from the standard flat will work wonders

GOOOOOOD

[red machine]

week 3 - d-zone

deads

prog set: (85%)

2x215

speed + 40kg chains (60%)

9x3x140 + C

circuit 3 rounds - 8 reps

stiffs - rows - chins - gm's

snappy.

[Big john]

week 3 - d-zone

deads

prog set: (85%)

2x215

speed + 40kg chains (60%)

9x3x140 + C

circuit 3 rounds - 8 reps

stiffs - rows - chins - gm's

snappy.

bro how many cycles youve done of Coan/phillpi now?4+?...its really taken your deadlift to higher places with each cycle

[red machine]

week 3 - d-zone

deads

prog set: (85%)

2x215

speed + 40kg chains (60%)

9x3x140 + C

circuit 3 rounds - 8 reps

stiffs - rows - chins - gm's

snappy.

bro how many cycles youve done of Coan/phillpi now?4+?...its really taken your deadlift to higher places with each cycle

iv only got though once as a full cycle, a year ago which gave me my best raw lift still to date, then iv done 2 more but had to cut them down to fit comps, works well, so amping this time as im gunna get to do the full cycle :twisted: a big pb is going to fall this time =P~

[Big john]

one thing that ive always wanted to know...with the prog sets, are you just pulling that 215 right off that bat or is there some sorta structure leading up to that prog set?

[red machine]

one thing that ive always wanted to know...with the prog sets, are you just pulling that 215 right off that bat or is there some sorta structure leading up to that prog set?

i just do a standard build up to it i.e tonight -

60x5

100x5

120,140 x 3

160, 180 200 x 2

then the prog set - 215x2

i need a good build up to get the old body warmed up - not sure if there is any set method on that, but for me i like to get a good feel before nailing down the top set

[Big john]

one thing that ive always wanted to know...with the prog sets, are you just pulling that 215 right off that bat or is there some sorta structure leading up to that prog set?

i just do a standard build up to it i.e tonight -

60x5

100x5

120,140 x 3

160, 180 200 x 2

then the prog set - 215x2

i need a good build up to get the old body warmed up - not sure if there is any set method on that, but for me i like to get a good feel before nailing down the top set

ahh sweet makes sense bro, dont want to be doing 215 right off the bat and cold and snapping your shit up. :grin:

It's just always made me wonder even with afew other lifters that have ran a Coan cycle only ever put there prog set in there journal and not there warmups

[steak]

you should share this with Panzer.

"you going to warm up bro"

"I did! I walked from the car"

[Daniel]

Warm ups???? whats that??? :pfft:

[red machine]

Warm ups???? whats that??? :pfft:

something for old people and people with time i think?

buildin up to K-OS

squat

prog sets -

5x130,140,150,160,170

floor press + 20kg chains

5x60,70,80,90,100

3x110

1x115 - wanted 120 this week but wouldn't of been there

cg

5x20x60

paused fronts

5x60,60,70,80,90,100

dips

4x8xbw

squats - wore flats today 1st time in over a year, felt ok, but def back to heels for me, just light again, will slowly start to build up

bench - not bad, goal weight wasnt there but has been a good little block, switch to comp mode bench next week

side notes* faaarking struggling to hold this light bw, had a mean pre work out blow out, whole large pizza, big bowl of beef hot pot, some kind of wong tong soup wash down with a mega choc shake ffaaaak hardly touch the sides, only way im gunna make weigh is to add some cardio in as i gotta eat!!! but seriously how do people u90kgs live? - also VP pick up your game little guy.....REDS REDEMPTION is on

[Viking Power]

Warm ups???? whats that??? :pfft:

- also VP pick up your game little guy.....REDS REDEMPTION is on

I know life is hard but cheer up Red the midget you'll still my mate :pfft:

[red machine]

Warm ups???? whats that??? :pfft:

- also VP pick up your game little guy.....REDS REDEMPTION is on

I know life is hard but cheer up Red the midget you'll still my mate :pfft:

you call it red midget i call it red aesthetics

Bsc Cash for K-os build ups

squat

prog set-

5x5x170

bench

comp lifts-

120 - 5 singles

fronts

5x10x60

db incline

12x20,30,35,35

10x35

x fittin

push ups holding barbell into power cleans(60kg) into kb swings double and single arm(20kg) 12-8-20 reps - 4 rounds

squats* bit loose tonight would do 3 perfect ones then have a loose as one!! tidied up by the end - did one set testing some new wraps from Schiek - ok as new but i think they wouldnt last to long as material doesn't seem to be binded as tight as a quality titan/inzer wraps, but for a cheap price a good for training

bench* first night on flats in a month, bit rusty but got better every set, tried some new set up ie on toes tuck right back which feels mint position wise but was wobbly as faaark, so went back to standard for now

*adding in some short burst conditioning work out end from now to get a beed up and the heart pumping

*also new eating plan is underway as i faaarkin love food but want to stay light sooo.....

mon - super clean eats

tues - mod eats....1 odd epic cake time acceptable

weds - free for alll

repeat

then sun clean

so 3 clean days, 3 not bad days and 2 awesome days

goooood.

[steak]

mirin your eating plan :nod:

if I ate like that Id be back at 0 shape

[red machine]

mirin your eating plan :nod:

if I ate like that Id be back at 0 shape

:pfft: :pfft: its a fine mix of performance and pleasure

[red machine]

CAPO CASH K-OS prep

bw:91.3(am) :shock: after eats: clean, clean, mod days, today was feast day, cake was destroyed, life is good

deads

prog set:

2x222.5

speeds

9x3x140 + orange bands - suprising amount of resistance at the top, drop them off for a rep when finished and almost upright rowed in to my chin :shock: viking you have been warned....

circuit

stiffs - rows - chins - gms 3x8

fat bar btn press

5x8x52

feeling in top shape.

[Viking Power]

CAPO CASH K-OS prep

bw:91.3(am) :shock: after eats: clean, clean, mod days, today was feast day, cake was destroyed, life is good

deads

prog set:

2x222.5

speeds

9x3x140 + orange bands - suprising amount of resistance at the top, drop them off for a rep when finished and almost upright rowed in to my chin :shock: viking you have been warned....

circuit

stiffs - rows - chins - gms 3x8

fat bar btn press

5x8x52

feeling in top shape.

:pfft: keep it up

[red machine]

building

squat

prog sets-

5x145,155,165,175,185

floors press (2sec pauses)

5x60,70,90,100

3x110,115

1x120,130

back offs

3x3x100

cg speeds

5x60,80,80,80,80,80

dips

5xbw, 4 chains addedx5,5,5,5,5, drop off 8

squats - slowly easing back into some weight, pretty casual, no need to go over board as ill be opening on vp's comp pb, so better give the old boy a chance

bench - going well, get back in shirt soon so hopefully see some improvements

wont be logging in full now till after comp, will just pop in time to time with an up dates and a vid or too...........

life is good.

[Viking Power]

building

squat

prog sets-

5x145,155,165,175,185

floors press (2sec pauses)

5x60,70,90,100

3x110,115

1x120,130

back offs

3x3x100

cg speeds

5x60,80,80,80,80,80

dips

5xbw, 4 chains addedx5,5,5,5,5, drop off 8

squats - slowly easing back into some weight, pretty casual, no need to go over board as ill be opening on vp's comp pb, so better give the old boy a chance

bench - going well, get back in shirt soon so hopefully see some improvements

wont be logging in full now till after comp, will just pop in time to time with an up dates and a vid or too...........

life is good.

this is true :oops: shit I'd better do some squatting over and out I am logging out see you comp day 8)

[red machine]

weekly wrap

in short -

got sick, did faaaark all, missed 1st train in over 2 years, turning in to a pencil neck and drop belt down a notch. Moving house, looking after sick kids and running a business i can be hard, that is all.

[steak]

Recover this weekend. Sort shit out and come back fight ready monday bro :twisted:

[bar-belle]

weekly wrap

in short -

got sick, did faaaark all, missed 1st train in over 2 years, turning in to a pencil neck and drop belt down a notch. Moving house, looking after sick kids and running a business i can be hard, that is all.

hey we are not robots...and sometimes life gets in the way aye but good to see you in there tonight smashing it with the EMG :twisted:

[red machine]

week that was....

squat - drop the vol back quite abit here, after trying to go hard ass progs back to back it was starting to faark over the body abit so now just taking a nice simple approach that should still set me up for a strong pb, mons was raw+ just upto easy 3x3x200, will add 5kgs to this each week till end, then suit work on fris. which i started tonight 4-5 odd reps at 215 straps down then starps up for a few at 230, bit loose on some, just a loss of tightness!! just need to tighten belt as waist line is trimming and i'm finding it hard to full up belt on normal notch! may look to work in new suit next size down next week, as i can hit depth with no weight in old suit now as bw is hovering around 90 currently....

bench - focus on shirt work now as working a dif shirt, still loose but its a different beast (ss super kat) was just planning to work it down in boards, but on mon tried to go for touch 2x and got pinned 2x!! almost went home and burnt shirt!! but own fault trying to rush it so on weds just did what was planned to be done on mon just 2b 5x3 and started to feel good, next 2 weeks prob just hit 1b, then go for a touch once iv got a good understanding for it!!

deads - going great here, just upto 217.5 for easy doubles this weeks then heaps of speeds vs the blue bands, start gear work this coming week as the weight starts to come on, speed is feeling great and have been loving pull against the bands, hopfully it will pay off with some extra speed though lock out!! feeling good for a pb at the end!!

GOOOD!

[Viking Power]

Good work lad, keep to the bench plan mate it'll work 5 x 3 - 1 board presses / pauses and fire with speed, no momentum benching waste of time everything needs to be clean as a whistle PB bench coming up for CRB aka (Cake Rat Bibby) :wink:

[startinfromscratch]

CRB aka (Cake Rat Bibby) :wink:

you cnuts are hilarious

[red machine]

4 weeks to go......gunna start posting again as dont need to hide my game now as nemesis vp had turned bro bench...do you even squat?

jokes vp...".inb4 get under my bar and tell me its not powerlifting"

deads

top set: 2x230 - tried out my new squat suit here for the 1st time, size smaller than old girl some solid pressure build up going on, ok reps but i left skins on and my faarkin finger go stuck on the way up both times so ended up finishing the lift minus a few fingers lol rough!

1x230 - took of skins here just to feel a nice clean rep

speeds : 7x3x160 + chains (30kg) suited - very fast

3x5 - shrugs,rows and chins

bench

5x4x100 - bench has been so shit of late, so added in some light raw stuff to work on tech after watchin the dave tate vid a few times, got crazy tight near lat and hammy crap and built up to a full pvc pipe under back for arch work, bench is going to be my focus after this comp as its so far behind other lifts its a fukin joke!

bw dropped down to as low as 89.3kg few days back so this may have something todo with bench issue,....will be starting my build on "rm boss" model bench soon so i can get in some extra work at home, gunna make it in style of get strengh boss, but will make from bit and peices from around the house $50 budget.....hard core wood