getting after it, Nats build up

[reddog]

Week 2, day 2 - squat

Work sets: 2x210kg - 6 sets

Done. Bench/Pull next up.

[reddog]

Push + Pull

Warm up - gab front squat 3x10x40

pull from floor - work set 2x235

pull 6in block - work set 5x220, 3x230

incline pause bench work sets 6x6x100 

x fit - 5xpull - 15xdecline cruch - 20xkb swing - 5xpull - 3 rrounds

not bad.  One more biggy this week 6x5 squat/bench, gains.

 

[reddog]

week 2 - squat bench

squat work sets: 5x210 - 6 sets

pause bench work sets - 5x125 - 4 sets, 1x135,140

another really good week banked!! funny thing was the hardest nights was the 2x210's haha 1 more week at 210s then we start to get serious, bench vol increase next week, extra day added, for next 3 weeks then rest week isss on! pumped!!

[reddog]

crazy busy this week and by the time im getting home training is last thing i want to do, but committd to this build up so this week spliting it up so just one big movment most day so it nice and quick, just start smolov jr for bench today, but will slightly mod it as times goes on.

sunday - squat 2x210 - 6 set

monday - pause bench 6x105 - 6 sets

tomorrow - squat - 6x210 - 6 sets - this will be a fun one

weds - deads - 2x245, pause bench 5x112.5 - 7 sets

thurs - squat - 2x210 - 6 sets

fri - bench 4x120 - 8 sets

sat - bench 3x127.5 - 10 sets

sun - squat 5x222.5 - 5 sets

also chucking in 1 or to assistance stuff here and there but not much, iv build a good base over most of the body during off season, so now just pumping the vol and gettig just dialing in the lifts that matter

few of last weeks lifts:

http://www.youtube.com/watch?v=rsCjv1axvoA

[reddog]

Slight change up, decided to rest tues then hit all 3 together tonight, as I want to train the deadlift on same day as squat to get a more accurate feel where I'm at, so it was a huge one tonight mentally and physically, but smashed it apart and feel so good now!! Yeoooooow

squat- work sets- 6x210kg - 6 sets - bloody hard yards but we got it done.

pause bench- work sets- 5x112.5kg - 7 sets - easy bench night

deads - work set - 2x245kg - feel so pumped after squats so not to bad, pretty slow off the deck but no real trouble 

great night, feel on track for some big PR's getting it done.

 

[reddog]

few of tonights sets

http://www.youtube.com/watch?v=XE2PAS6sK0w&feature=youtu.be

[reddog]

Another week dusted and 3 to go!! feeling like an absolute savage!!! (funny that as im eating dirty, taking zero supplements, not sleeping enough and working more) and cheesy as it sounds I think the awesome life balance been achieving is really rubbing off on training, All is well and a huge week ahead!!

Crushed 5x5x222kg on the squat and pause bench 10x3x130kg, modest numbers but we are inching forward! stay strong crew

few sets of the squats, set 3 and 5:

 

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

[reddog]

Another week dusted and 3 to go!! feeling like an absolute savage!!! (funny that as im eating dirty, taking zero supplements, not sleeping enough and working more) and cheesy as it sounds I think the awesome life balance been achieving is really rubbing off on training, All is well and a huge week ahead!!

Crushed 5x5x222kg on the squat and pause bench 10x3x130kg, modest numbers but we are inching forward! stay strong crew

few sets of the squats, set 3 and 5:

 

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

[reddog]

week 4/6 bench

work set: all paused

6x6x107,5

3-5 sec pause singles 130,140,140,140

cg 5x5x100

fly 3x15

feeeeling goood, just gotta watch ass off bench, as i used a real big leg drive stlye it tends to want to try anf lift off, so will move feet out a tad and should lock it on

[reddog]

Week 4/6 squat 

Squat- 2x210kg - 6 sets - those 2s alway the hardest session, just a mind thing, when you don't go n to kill it, it takes control llol 

deads - single to 255 - was ment to hi double, but 2nd rep would of been rough as guts so not worth it, just banked the clean ssingle 

speeds 1x180 on walk backs 9 sets,

ok session bit tired, gotta catch some more zz's  not long now, bench tomorrow, then in to heavy squat on Friday yeooooow

 

[Optimass]

I reckon you should grow a bigger ass ... less chance of not sticking *biggrin*

[reddog]

I reckon you should grow a bigger ass ... less chance of not sticking

would you suggest lunges?

bench night again, nice and fast 20 odd mins keeping rest down very low

work set -  5x115 - 7 sets, long pause singles, 130,140, working on keeping butt down, much bette, had flat shoes on maybe that helped, either way very happy 140 is a speed rep now even after working sets so on track on track!!

[reddog]

I reckon you should grow a bigger ass ... less chance of not sticking

would you suggest lunges?

bench night again, nice and fast 20 odd mins keeping rest down very low

work set -  5x115 - 7 sets, long pause singles, 130,140, working on keeping butt down, much bette, had flat shoes on maybe that helped, either way very happy 140 is a speed rep now even after working sets so on track on track!!

[reddog]

squat niiiiiiiiight!

tryed something differnt tonight, got fellow brah bros and strongest wrapper in the north, iron core finch to wrap my knees, as iv got new wraps but i cant get them thight and it puts my back out trying, so i taught him the art and got into it

prog sets: 4x4x237kg

holly shit! we started med and slowly got to full crank, by then last set i only did a single it was so farkin tight and painfull i had to bail out!! (take it take it/) 

this will be perfect come comp day as once iin rage mode and just hitting singles i wont feel a thing, but after 12 rep before hand felt like it was going to cut my leg off! faaarkin pumped to get that going comp day carry over city!! all in all good night pretty speed reps on most! chur the bro!

[BurnbabyNZ]

 

 

[BurnbabyNZ]

Yeah Buddy!

 

[reddog]

few lifts of past 3 days:

http://www.youtube.com/watch?v=Kc2ppHl5S54

[reddog]

yday bench few singles at 140 then works sets of 4x122 - 8 sets

today bench work sets 3x130 - 10 sets

not bad, but confessions of a powerlifter, im starting to break, right knee is faarkd, been building up of last week or so, nothing new seems to come and go every few months, old rugby wounds that will never really be 100% but really wont to complete the programme but will adress tomorrow, ill prob just wrap it up and hope for the best lol

also right elbow is on the bust mainly from all the squats, just that dirty tendanitis sneeking in how ever, i can beat this, ill just use straps to hold bar on all warm up sets from now till comp and some self massage it should be ready to go by the day, under 2 weeks no, no letting off, yeoooooow!!

[reddog]

squats work set: 2x210 - 6 sets

made to call just to keep going and just play it on a session by session on the knee wounds, just light tonight so a good flush it out getting nice and deep, not to much discomfit, but i could feel my self putting most of the weight though my health side, but was ok once added wraps on the last few sets, into the 250s next session, so that will be the test *unknw*

[reddog]

squats work set: 2x210 - 6 sets

made to call just to keep going and just play it on a session by session on the knee wounds, just light tonight so a good flush it out getting nice and deep, not to much discomfit, but i could feel my self putting most of the weight though my health side, but was ok once added wraps on the last few sets, into the 250s next session, so that will be the test *unknw*

[reddog]

bench work sets: 6x6x110, long pause singles 130, 142 - super fast tonight and no butt lift, feeling great with bench elbow/tri pain was gone today so loved it, still tender to the touch but no affect.

[reddog]

update or rest of week: knee is faaarked, didnt even get out of warm ups for squats on weds then tryed to deadlift went to planed opener but was glued to floors just no drive though the wounds my other side is over compensating and screw up the form faaaark it! oh well bench is going well, just going to rest now on squats/deads and heal as much as poss and get what i can on the day!! plenty of work has been done so holpfully it can carry me though all part of the game this shit happens, still think ill be ok once rage mode is on and wraps are set like a cast 

[reddog]

bench - 

prog sets:

4x125 - 8 sets

long pause singles 140,145,150 all fast and easy - took vid for comp but went out of focus on 150 and turn offffffffffffff faaark it does matter will go much more later

[reddog]

vid of 145, no worth puttin in comp thing as used phone cam in cant see shit, tryed the SLR on 150 but auto focus blew out some times you cant win!!!

http://www.youtube.com/watch?v=hsGdlFs1V1w

 

 

[reddog]

well had to squat one more time under a tight wrap to see how the knee would hold out, went t tho 250 which was under what i weas planning to open on but i think that will do, it was pretty sore but thats it ill take the rest of the week 0ff and rest and rehab the hell out of it! also did last vol bench day 10x3x132.5 all ok,

bw was 101,7 on comp scale but i think to maxamise recovery ill eat up thi week and lift in the u110 class, cant wait just planning on 2 squats to try and sevive with a pr attempot on 2nd, then go fromn there lets goooooooo YEOWWWWWWWWWW

 

squAat and bench openers:

 

http://www.youtube.com/watch?v=LoBONwk-5NMfeature=youtu.be