Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

getting after it, Nats build up


red machine

Recommended Posts

bench niiiight

work set - 

paused bench 

5x115 - 7 sets

betless pause squats 

10x60

3x80,100,120,140,160

1x180

curls 5x8x55

bench ok, didnt feel as snappy tonight, long week, lots of work,kids,study,lifting and not alot of zzzzzzzz, busy busy!! squat...iv had enough of this boring volume business so im gunna bring back the enjoyment factor from now till 6 weeks out, off season mode, heaps of reps, betless work, weight and pause squats yeooooooooow

set 7 - 

http://www.youtube.com/watch?v=exbIUojkWS4&feature=youtu.be

Link to comment
Share on other sites

Hit some recovery stuff just getting blood flowing thought the upper body and little stretch, have slight niggle from about 4 trains back so working to get hat back to 100, should be sweet, also did a few squats, everything hurt lol just went to 232.5 for a triple on top set pretty easy but not feeling it at mo, just keen to get comp out of way in get serious on all lifts!

Link to comment
Share on other sites

bench comp bench comp:

bw: 102.3 full load feed up

 

goal was: 150kg (10kg comp pr)

 

1st: 140 

2nd:145

3rd: 150  :D

 

Stoked goal achieved! now to tick off next goal at nats which is to beat all my eqip numbers from last year raw, dead lift has already been done now just need 272.5kg squat and 155 bench, tooooo easy INTO next phase!

Link to comment
Share on other sites

allrighty...just hit some random squats tonight, never gone over 200 with out wraps, so wanted to do that for a start, man i hate it! lol stop at 215kg, bad form and knees push forward in hole, wear as when i wrap it keeps me inline...

 

squats

10x60,80

5x100,120,140

3x180

1x195, 205, 215

added knee wrap

1x232

2x247

 

good morning squats

6x60,80,100,100,100

 

deadlifts

singles to 200

 

just playing round, will pull back on lifting for tad now and do more of an off season mode untill 6-7 weeks out as so busy at mo, looking to open new cafe 3x bigger than current, build a new house, catch up in million pages of study, do awesome stuff with kids and fit 45+hrs of work in there some how haha good times!! will pr hard thought!!

 

vid: 215, 232 and 247x2

 

http://www.youtube.com/watch?v=EEhGPip0MUA

Link to comment
Share on other sites

 

Deads- last play around b4 starting build up to nats prog for deals next week,
 
Deads -
10x60
8x100
5x120,140,160,180
3x200,220
1x240, 260 - pretty happy never pulled 260 before, kinder slipped out of hand (Dora chalk didn't perform!) but kind of held on finger tip style
 
Trap bar 
10x1x180 on 15 sec
 
Trap bar shrugs 
5x15x120 
 
Back extensions 
5sets 1plate 
 
Leg curls 
50 rep set 
 
Good stuff, just hit random gym next to house for some fun today, good times 
 
 
 
 
 
Link to comment
Share on other sites

Why did you change you knee wraps on the thrid set of squats? 

Wicked lifts!

yo bro, just put on my new ones for heavier set for some extra support as the red ones are old and nailed, but still great for training in.

 

hit heavy pressing movement today, went with floor press with chains

 

top sets was: 145+20kg chains

 

then setted between dip and cg push ups between chairs 

 

then repped out 60kg strict curls for 9 odd  :ph34r:

 

top set of floor press, skip to 0:40

 

http://www.youtube.com/watch?v=Aex22xl8Alk

 

also few highlights from training partner

 

http://www.youtube.com/watch?v=cnQMqoiTyP4

Link to comment
Share on other sites

hitting 3 weeks of cube style formate for squats at mo to just chiill before my 6 weeker pre comp - tonight rep week - 

 

top set tonight was 222kgx9 belt and loose knee wrap, bloody stoke with that after a loooose bday weekend! think on a good day id love to hit 12, was fun though, pretty much went fuzzy after 5 and turn crazy haha glad  i built some saftys on the weekend as bar sliped down back and i couldn't re - rack it lol 

 

http://www.youtube.com/watch?v=aBTEfjWm5kY

Link to comment
Share on other sites

no training planed for the weekend but man i felt so good today, nothing sore or stiff, just flexible and young so hit some squat to a casual max beltless and wrapless

 

top set 222kgs

 

as i said last week i always add belt and wraps from 200 upwards (because im a pussy with girl size knees) so to hit that i was super stoked!!! and real deep with no wraps to hold me up,  think after nats im going to ditch wraps for a good 6 months and build up some serious tank mode!

 

http://www.youtube.com/watch?v=CviNI5aIN8A

Link to comment
Share on other sites

Hosted a little get together today with a few of the boys!! "BRAH BROS BEAST OF THE BENCH" was a rising bar style $10 buy in winner takes all, really cracker of a time and some real good numbers hit! all raw lifts 

post-90852-14166837798958_thumb.jpg

post-90852-1416683780006_thumb.jpg

Link to comment
Share on other sites

so crazy busy at mo, no real time to spear in front of comp for logging and training has been very average, will still build it back up to some big pr's before the years end once back into full on programming as im so shit when im not sticking to a plan!! will just chuck up odd hightlights

 

here is vid of my knee wrap tech done to full crank with my faviourite wrap inzer iron z 2m, i reackon i get a good 30kgs from them, and others who say only 5-10kgs arnt pulling them hard enough

 

http://www.youtube.com/watch?v=oGpHFiQgPOg

Link to comment
Share on other sites

Alright!! I have fire back and a plan, so will make a few mins to log as, feel much more motivated accountable doing so! 

Been just free styling of late, it's been fun but no gains there, from next week I will commit fully into  Caponz national build up for 6 weeks. Will lift in the u100kg raw+ class 

goals: 

squat 275-280

bench 155

dead 265

not sure of current strength I'm at currently, but nothing some serious volume and savage attack can't fix

Tonight 

deads and bench

*deadlift from floor - target set: 2x245 no real trouble

*3sec pause ncline bench - work sets: 2x110 - 7 sets

*2in def pulls - 3x180 - 5 sets

*ped pound rows - 6x80 - 4 sets

*strongman log press - 8xsteal log - 3 sets

*layback crunch - 12xbw - 4 sets 

.

 

 

Link to comment
Share on other sites

week 1/6 caponz nats build up - squat/bench

squats 

prog sets - 2x210 - 6 sets

bench

prog sets - 2x125 (all paused) - 6 sets

10mins core work

itsssssss onnnnn 6 weeks till gaiiiiiinz.

squats 3xweek, bench 3 building to 4, deads low vol high intensity 1xper weekish. excited to run this squat prog again, last time year and a half a go I had great gains in strengh and also all over body comp with some solid quod growth to boot *new_russian*

 

Link to comment
Share on other sites

week 1/6 day 2 squat/bench

built up to heavy single tonight as caught up with the big shredda Opti + Finch so good chance to see currenty stats 

full squat session: 

bar x5 

60x6

60x3

100x3

120x3

140x3

160x3

180x2

200x1

added belt + old dogg wraps from here

210x3

230x1

250x1

265x1 - (pr) super happy felt light on back, and solid walk and and set up even had a little chuckle at all the watchers when i looked up after walk out, 280 is on the cards i think all going well, in some tight new wraps and iv got room to move BW wise so will be stack in cals next 5 weeks 

 

bench all reps paused:

work sets: 125x3 - 6 sets - good reps

leg press, leg curls just light play around finish 

link to vid:

https://www.facebook.com/photo.php?v=10151648173658635

 

Link to comment
Share on other sites

End Week 1 of 6 squat / bench

Comp squats

work sets: 3x210 - 6 ssets

really fast effortless squats tonight, tryed out the new lillbridge wraps tonight and wow! So different, can only get 7 wraps and didn't feel very tight as they are a stiff wrap with hardly any give, but then bang you just pop up? I think if I can train someone to crank them down ill squat 375  like Byrd lol in 10 years.

paued bbench 

work sets: 2x130 - 6 ssets 

snappy enough.

1 week down biddy, 5 more to go, boring programme but will be worth the work, 6 week blast, no assistant work for squats and bench just straight comp lifts, few variations for deads, gooood

Link to comment
Share on other sites

Week 2 day 1 capoNZ Nats build up - squat/bench

squat-

work sets: 4x210kg - 6 sets 

really smooth and fast tonight *good*

pause bench-

work sets: 4x125kg - 6 sets

snappy and clean.

core 10mins, rev flys 2x20

getting it done, really feeling good.

 

Link to comment
Share on other sites

×
×
  • Create New...