getting after it, Nats build up

[red machine]

bench

pause bench - 6x6

skulls - 3x10

dips - 3x15

chins 3x8

end -012

[red machine]

bench/deads

3-4sec pause bench 6x2x120

Deads to 5rm went sumo to mix it up tonight 1st time in 8 odd weeks

5x220

Defs -4inch 3x10

Leg curls 3x25

Landlines 3x16

Plan has payed dividends getting lower back pumped in strong seems to have crossed over to my sumo pull, will stick to conv\bolcks\defs then hit speeds sumo once a month for tech work and prob pull it in comp puuumped for a big year ahead stage 1 Hamilton comp....LETS FAAAArkin go!

[Viking Power]

great lifting mate, :clap: what date is the hamilton comp?

[red machine]

great lifting mate, :clap: what date is the hamilton comp?

who is this guy!? haha ok for me but shit in the big picture as we know! 13th april is comp, do it, but be warned i will crush you (maybe my only chance to take that win iv been looking for) :pfft: :pfft: :pfft:

weds deads

today, delt n squat

squat - 5x3x180, 1x6x180

ohp - 10-12x30,40,50,60,70,70,60

btn pp - up in 1okg jumps to 100kg for 5s

then 3 or so other shoulder things on these fancy machine, delts blazing

back super pumped from weds dead was crazy, so just hit 3 instead of 5s for squats apart form last set, still easy just mad pump!! then smashed delts from all angles, bench tonight or tomorrow then rest feast grow

[Viking Power]

great lifting mate, :clap: what date is the hamilton comp?

who is this guy!? haha ok for me but shit in the big picture as we know! 13th april is comp, do it, but be warned i will crush you (maybe my only chance to take that win iv been looking for) :pfft: :pfft: :pfft:

weds deads

today, delt n squat

squat - 5x3x180, 1x6x180

ohp - 10-12x30,40,50,60,70,70,60

btn pp - up in 1okg jumps to 100kg for 5s

then 3 or so other shoulder things on these fancy machine, delts blazing

back super pumped from weds dead was crazy, so just hit 3 instead of 5s for squats apart form last set, still easy just mad pump!! then smashed delts from all angles, bench tonight or tomorrow then rest feast grow

Ok Saturday April 13th shit 13 weeks build up f*ck you would hope to take me aye with a full year of good training behind ya hahaha you never know what will happen on the day see you then over and out good luck champ 8)

GPA rules ok so no sneaky squat suit will come out of your bag on the day either... not that you would need it :roll:

[red machine]

bench max (5's)

bw: 103.7

tapped out at 5x132.5, not in the game day, lats and delts still blazed gotta rest that shit up!! still pb for max 5 so cant complain, although near pinning...

[red machine]

bit of conditioning tonight, under 5mins worth of work but was blowing, so out of shape for that kind of stuff now

+ rear delt flys 5x15

squats (am) & bench (pm) tomorrow pummped

[steak]

8)

[red machine]

squat -raw

10x60,100

5x120,140,160

5x180-2sets

5x190-4sets

Pause squats to a 3 count -

5x140-3sets

Leg ext - 5x15 half stack

5min row

5min bike

Foam rolled out the bumps and hit some band work on the rotators

Got after it hard, aggressive as farrk, gluts are blowin, feeling ox like, ready for big bench n tris later, farrk life on holiday is sweet 8)

[red machine]

bench

Work sets-

5x5x120 -3 pauses sets 2 tng

cg + orange bands

20x30

12x50

12x65-5sets

50x30

Skulls 2x12

Jm 3x20

Push downs 4x10

Good little sess but i Think i might take a few weeks off comp wg bench as my savage attack on gains is starting to break down the area were the pec and delt meets, prob just hit cg n delta hard for now and freshen up on it again then prob hit that 4xweek prog for a crack

[red machine]

bench + active recovery

row 5mins

speed pause bench (more of a close/med grip) 6x2x110

flys ss banded bench (fingers to plates) 4x15

one arm rev grip tri ext 4x10

rear delt row machine 4x15 (2set wg flared, 2setcg tucked) - epic machine

back ext - 3x20

10mins xtrainer

just getting some blood flowing in the damaged areas, still struggling to walk from mons squats

[red machine]

deads - speed day

bw: sitting steady now between 103-104.5

comp style speeds 8x1x165 on 5-10sec

4in defs 4x8

ssb gm's from pins 4x6

leg curls 3x25

cross body hammers 3x20

good yards.

[red machine]

Leg nearly back to normal after Mondays thrashing n I was feeling pumped (1000+mg of caffeine) so pulled out the belt in wraps for a change in hit some singles....

squat

10x60,60

3x80,100,120,140,160,180

Belt in wraps on - singles

200, 215, 225, 240 - all fast and easy

bench

Comp singles extra long pauses 5@130

20x100

front sq

5x8

Good gettin under some weight again, 240 was opener last year in suit, now I think I'd be pretty confident opening around that in raw+, after 6 weeks belt less iv really thickened up though the trunk and man it makes a difference, such a stable base to work with, so should be good to smash some decent numbers once I build up for a peak...gooood!

Bench muscles also have seemed to heal up now, so iv decided to keep the high frequency but just cut out the shear vol for abit..

Just going to keep building jacktness for now, then start a build up 8 weeks out :evil:

[Ninja]

Leg nearly back to normal after Mondays thrashing n I was feeling pumped (1000+mg of caffeine) so pulled out the belt in wraps for a change in hit some singles....

squat

10x60,60

3x80,100,120,140,160,180

Belt in wraps on - singles

200, 215, 225, 240 - all fast and easy

bench

Comp singles extra long pauses 5@130

20x100

front sq

5x8

Good gettin under some weight again, 240 was opener last year in suit, now I think I'd be pretty confident opening around that in raw+, after 6 weeks belt less iv really thickened up though the trunk and man it makes a difference, such a stable base to work with, so should be good to smash some decent numbers once I build up for a peak...gooood!

Bench muscles also have seemed to heal up now, so iv decided to keep the high frequency but just cut out the shear vol for abit..

Just going to keep building jacktness for now, then start a build up 8 weeks out :evil:

Nice squat singles man 240.. Gota work on mine if I'm ever going to do a 3 lift :shock:

[red machine]

Cheers ninja! Hopefully another 20+ on there by April comp!!

Decided to get abit of structure back for squats so jumped on shekio 37hv, but just doing the 3hardest weeks (2,3,4) set of a 90-95% wraped max but ill do it full raw to keep to current intensity...then sett a little peaking prog into April comp, I have a crazy prog in mind for later but I'm gunna save that to Nats build up fuuaaaark...gaaaaains

squat round 1

5x60,80,100

Prog sets-

1x5x120

2x4x140

2x3x160

5x2x180

deadman bench

9x3x100

fat bar Btn press

5x12x50

squat round 2

1x5x120

1x4x140

4x3x160

max grip Btn

4x15x30

Nicccce.

[red machine]

deads - rep day

Deads, conv, standing on 2in block, belt less

Top sets 5x190-2sets

From 4in blocks

Top sets 10x180-4sets - biggest lat pump iv ever felt

Ssb gm from pins

5x10x60+orange bands

Leg curls

2x25x3/4 stack

Just attacked it hard, in the zone at the moment, getting ruthless as faaaaark under 2years to my major goal of GPA worlds and I don't just wanna go to make up the numbers.....

[red machine]

squats round 1

5x60,110

Prog sets

1x5x115

2x4x145

2x3x160

6x3x172.5

Db flys 5x15x8

Push downs 3x10x55

squats round 2

1x5x125

1x4x150

4x2x172.5

100 push downs

Destroyed it!

[hjp]

Sheiko, you beast! Squatting like a champ mate. Keep up the good work. What's the April comp you mention bro? Where abouts?

[red machine]

Sheiko, you beast! Squatting like a champ mate. Keep up the good work. What's the April comp you mention bro? Where abouts?

hay mate! yea just doing a few weeks to get some structure back, to be far it feels like a bit of a rest compared to what i was doing, the low reps are a treat for sure!! nothing like you crazy buggas are doing/owning !!!

comp in April is the capo Waikato/BOP Champs cant blooody wait!! going raw+ (knee wraps) this year so will interesting to see what i can bang out as would really have a clue what numbers are at the mo

[red machine]

squat round 1

8x60,100

Prog sets -

1x5x120

2x4x140

2x4x160

5x3x182.5

Fat bar wg rows - 6x10x2plates

Bench knee tucks - 5x20

squat round 2

1x5x120

1x5x140

5x5x160

Eaaaaassy, crushed it!

[Big john]

bro i can't wait to see what test day brings for you! its gon be off the hook!

[red machine]

bro i can't wait to see what test day brings for you! its gon be off the hook!

Prob just hit 90% don't want to show the guns to early ay.... :shifty: haha na it's all or nothing, iv been watching way to many Pete rubish vids and I'm turning into a weaker less jacked version of him, but jst as intense....also not benching nw jus shoulders n tris till after test as been such a gc ill give ya a head start.... :pfft:

[Big john]

bro i can't wait to see what test day brings for you! its gon be off the hook!

Prob just hit 90% don't want to show the guns to early ay.... :shifty: haha na it's all or nothing, iv been watching way to many Pete rubish vids and I'm turning into a weaker less jacked version of him, but jst as intense....also not benching nw jus shoulders n tris till after test as been such a gc ill give ya a head start.... :pfft:

Rubish fever is alive an well, also have upped my intensity. hes just a mad keeent

Haha Cheers bro, ill take the head start 8) but i know youll be pumping those benches hard bro dif making some serious gains on it :clap: :clap: but...watch my bench soar, like the wings of a albatross, maybe ill be a gc also and should allow you to team up with VP so you can double man deadlift to catch up :twisted:

[red machine]

bro i can't wait to see what test day brings for you! its gon be off the hook!

Prob just hit 90% don't want to show the guns to early ay.... :shifty: haha na it's all or nothing, iv been watching way to many Pete rubish vids and I'm turning into a weaker less jacked version of him, but jst as intense....also not benching nw jus shoulders n tris till after test as been such a gc ill give ya a head start.... :pfft:

Rubish fever is alive an well, also have upped my intensity. hes just a mad keeent

Haha Cheers bro, ill take the head start 8) but i know youll be pumping those benches hard bro dif making some serious gains on it :clap: :clap: but...watch my bench soar, like the wings of a albatross, maybe ill be a gc also and should allow you to team up with VP so you can double man deadlift to catch up :twisted:

:pfft: :pfft: screw that ill end up doing 80% of the work.....vp DOYOUEVEN....

[red machine]

deads heavy day

On heavy day I'm just hitting weak areas so that's conv and off the floor, so choose to pull conv deficits to a max 3 and single

deads - conv, Beltless

4in def, near bootlaces

5x 60, 110, 130, 150

3x 170, 190

2in def

3x 200

1x 210, 220

From floor

1x 235 easy..2.5kg conv pr, then got greedy load 250 did my typical shooting of the hips which I away seem to do on a max conv pull crained it up about a foot and the was that, so pissed just a greedy phaggot :evil:

rev flys

5x15x5

sumo stiff legs

4x12x110

leg curl

1x30x6

axmen

50 hits

Not a bad session but unnecessary rookie errors! Oh well....smashing big eats at mo as I'm hitting 7 sessions a week in this block (2 more weeks go) body holding together....just, but no comps for ages so good time to build a tank base...