getting after it, Nats build up

[Big john]

footage:

boss squats :clap:

[red machine]

cheers big j, gains are slow but every kg is earned

tues night - arms

tonight

bench night - 10 days out, 2nd to last heavy session, was packin my self abit after switching from chillin drinking coffee 7 hours a day to slogin it out 10+ hours a day with the hammer so feeling gases at mo...but i wanna hit some big numbers years ahead so no time to be a pussy just gotta do it...

just simple tonight 1 exercise.....

bench..

work sets:

3x3x140....not bad, last set was best, just starting to get warm then, will use 140 as opener and shoot for pr on 2nd and 3rd yeooooooooooow!!

all bench muscles feeling great no niggle at all, playing it smart by doing hardly any assist work in the 5 week of 3x a week benching, as have blowin out doing to much in the past, after comp wont do much bench just tris in shoulder and give big john some time to catch up :pfft:

[Big john]

[red machine]

:pfft: :pfft:

deads - comp style, speeds + singles to opener

bw: 101.8 (comp scale), should put me at arounf 100.5 am, so should make weight no probs

deads

speeds - 7x1x180 on walk backs

singles:

200,220,230 - 230 is planned opener, but sheeeet was hard work tonight, ground speed was nil, but its been a big week, not worried as will be rested and fully reconed come comp day

then did a heap of singles at 140 just getting a feel for it

2inch defs, conv

3x10x140

lying leg curls

1x30x7

then just go blood pumping on the cable machine, hit 4-5 moments in a big circuit, feels gooooood

deads done for this block, rest time!! will hit few squats on mon, just singles to 230 odd and 3 more bench trains, 2 light 1 heavy.....soooooon

[red machine]

comp week - was planning of hitting the big shed for squats and bench till openers as per my norm pre comp week ritual, but ran to late on time some just hit garage and went 3x3 and some bench singles

eating clean this week and have started to hooone down a tank of water as im a few kgs over class weight at mo, but should easily drop under minus abit of water

squats

planned sets -

3x182

3x192

3x202

kinder looked abit like goodmorings, bit munch time in the wraps of late I think

pause squats

3x5x120

bench

paused singles to 145

feeling good, cant wait to get it on in first comp of the year and hopefully take a few pr's yeoooooooooooooww

[red machine]

last train pre comp - deads/bench

deads 3x3x140

bench 6x2x120

rev flys 4x15

ezy b curls 4x20

just a light end to this block, keeping the wheels turning and blood flowing, cant wait to get this comp done and dusted and move on to next phase

[Big john]

looking forward to seeing you shift some big weights this year bro. saturday will be, but a prelude to one of new zealands best pound for pound raw lifters :clap:

[M.T]

What you Capo boys drinking up there man? Squats are looking MEAN :clap:

[red machine]

looking forward to seeing you shift some big weights this year bro. saturday will be, but a prelude to one of new zealands best pound for pound raw lifters :clap:

cheeer for the words big j, good times!! lot of work to be done

What you Capo boys drinking up there man? Squats are looking MEAN :clap:

chuuuur M.T haha dat der liquid dbol(unsure if dbol is a liquid?) na just hard yards and plenty of squats, love to squat!!!

any way just from my facebook as to lazy to write more...comp report:

""match day report: caponz all comers and quilfyer meet raw+ u100, went 6/9, squats were sik smashed easy 260 for a pr, even snuck in an eazzzzzzzy call on the way up, bench shit house after killer build up blew out after opener of 140 odd lol(could of done 150 but didnt want to show cards to early, with big j present) , deads ave 245 all was in the tank went tfor a pr 3rd attempt but didn't leave the floor!

performance rating 6/10 - still just snuck in for the over all win with lower bw playing key on formula so walked away with an outrageously stack of prizes!! thanks heaps to all that put the day together was siiiik as always!! time to get strong! HU HU""

amped for next phase, tidy a few things up and get in the groove of new life style and should be 20 odd kgs on total at auck champs in 9 odd weeks all going well

[Pabs]

It was great meeting you and seeing you lift (and everyone else). Damn fun day. Cheers for helping me with the warmups.

[tomsammce]

260 squat, nice one.

[southernsamurai]

260 squat, nice one.

If you taxed every time someobne said HUHUHU you'd make a lot of money

[red machine]

It was great meeting you and seeing you lift (and everyone else). Damn fun day. Cheers for helping me with the warmups.

cheeeers mate! great day! you and the youg fella did awesome on your 1st outing! looking forward to seeing your guys progress!!

260 squat, nice one.

thanks mate

260 squat, nice one.

If you taxed every time someobne said HUHUHU you'd make a lot of money

love a good HUHUHU ay

next phase

think ill do auck champs in 8-9 odd weeks, just cant resist!!! how ever i dont think ill doing any peaking kinder build up for it, i just want to use the next 3 odd months for getting all the weak parts up to speed as im so guilty/lazy of not paying attention to them and its costly if i want to keep improving!!

main things i want to smash - delts,tris,p-chain,iron core

so...this week is just a rest week were im just gunna hit some body building type stuff to freshen up then ill prob base next block loosely around the cube method, leaving no stone unturned

goals for auck champs - 265/147.5/255

today

cg bench feet up pause 2in above chest 5x15

ss

dips 5x12

tri blasterset 10xchest,10x1b,10x2b

front raise 4x12

ss

rev flys 4x20

chins 4x8

ab wheel role outs and planks

just a quick 40mins blaze to get some blood flowing, new scap wood dip station i made today worked a treat

[red machine]

rained off a work today and ran out of things to do, so after some study of dan green and seeing all the fronts squats he does I thought id get involved, never gone over 120kg before so just wanted to do a little test.....

made it to 170kg with belt and knee sleeves on, ugly as hell but its a start

[red machine]

chill week cont

just went in try out some new things with deadlift tonight.....pulled pr conventional then dubbled it 2x240 easy, best conv pull iv done before that was 232.5 (normally pull sumo)

really going to work hard this round on deads, have slacked of late, so much room can be made up here if I really give it hell!!

also did 4x10 front squats for warm up and 5x5x140 snatch grip deads

get back in to some structure next week.

[red machine]

made a new attachment for the home rack tonight for doing floor press from duct tape and firwood, so gave it a test run....

floor press

10x60,70,90,100

5x120 - 3 sets

few singles at 140

med grip flat bench

15x60,80,90,95

cg ezy bar curls

4x10

ss

wrist curls

4x15

rev curls

3x12

new add ons......

Last nights deads, strange form? Seem to drop knees under bar up top, prob get red lights in comp, was easy though so not worried just a form thing

[Big john]

Ole Ricky Flatbacker :pfft:

solid deads bro, 1st rep was hella fast. just looked like a lazy lockout on the second (no hip snap)

would white /10

[red machine]

friday

tricep blast 200 reps

sat

squat night

exercise of choice: beltless pause squats

5x60,80,100,120

3x140,160

1x170,182,192,200(17.5kg pr)

5x5x140

gm's

4x15x60

feeling goooood!! stoked with a decent pr, been few long months since last heavy hit out on them

[red machine]

POA - only 7 weeks to comp bugga all time for anything major, but there is enough time for GAINZZZ of some kind

this is planish into com

mons - squats + pause squats

tues - bench

weds - front squat

thur - rest

fri - deads

sat - rest

sun - weak points - (45min bb style)

*will do 1 big assistant movement along side main lifts and 1 or 2 other lifts per session

*also will add a ab's blast to end most sessions, want to make a core or steel

tonight - still bloody sore from Saturdays effort so just hit some speed squats to keep the body oiled..will start normal form next week here

squats

9x3x145+20kg chains

ab's 5mins worth of planks

LETS GO!!

[red machine]

bench night - was planning on hitting the mother ship tonight for some serious incline work, how ever ended up back in the garage so had to make do, still a good session banked none the less

floor press (paused)

Work sets -

5x2x135

flat bench

Pauses about 1-2inch off the chest, just something I want to work on, as I'm normally quick 1st few inches, so by doing this it forces me to keep tight in the weak zone the whole time instead of flopping on chest and powering it up with legs

8x60,80,100,100,100 - quite hard will start adding weight over up coming weeks

To chest paused:

5x110

3x3x120

dips

3x15

Done.

Work out in 1 min:

[Leeroid]

Some strong lifting going on in here brah! Loving the shirtless squats, huhuhu

[red machine]

Some strong lifting going on in here brah! Loving the shirtless squats, huhuhu

chur bro! slowly getting better, long way to go!! haha yea gets abit hot down in the shed so shirts are optional

front squat night

bw. 99.9kg have been eating everything and anything, crazy how its still down there!!

*have added in a separate night for these, never really done them before but the are bloody hard and and should have some good carry over for deads

just went pretty easy tonight and hit 5's

5x40,60,70,90,100,120,130,130,130,140

also did fly 3x25 to get some blood in the chest from last night as serious doms are in fully swing

abs to finish

[red machine]

deads - reps (3's) lift of choice: 2in defs

5x60,80,100,120,140

3x160,180,200,220 - really happy with that there was prob 1 or 2 more reps in tank, but will save for next wave, really happy with form and speed off the deck, will add vid if I can find attachment

From floor: 3x230

Beltless bootlace pulls (4in def)

10x140,149,150

Gcb gm's

3x15

Lying leg curls

2x25

Then had 5mins to spear so circuited back and forth between ghr crunches and hammer curls

Good train, really want some dead lift gains this round, I'd give my righ nut to hit over 260 this year :pray:

[red machine]

top set of platform pulls

[red machine]

#1st annual Brah Broz fornighty bench off - head off bench, belly benching, ass up, natty, enhanced, 5ply all encouraged ....elbows flarin we're not carin...GET IN

worked to top lift of 150kg pretty easy, haven't done touch in goes for months, so much easier and feels like no work out was done so doesn't affect with normal training and is good for some over load work and handling extra weight , next comp 05/12