getting after it, Nats build up

[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

[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

[reddog]

http://www.youtube.com/watch?v=LoBONwk-5NM

[reddog]

http://www.youtube.com/watch?v=LoBONwk-5NM

[reddog]

match day report: Bw: 99.88kg, Raw+U100 supplement free lifting - lifter rating 5/10 - 265/147.5/250 - 6/9 - average at best, how ever not to bad for only having one leg in play, foundation work now for the next 6 months, no belt/wraps just going to build a killer base, will be over 700 next time once healed up 

squat 265kg

https://www.dropbox.com/sh/dfd8lwxjnwejcbd/UOkawZdyJ1/20130928_110403.mp4

bench 147.5

https://www.dropbox.com/sh/dfd8lwxjnwejcbd/nIFIHNq3Jb/20130928_122511.mp4

dead 250

https://www.dropbox.com/sh/dfd8lwxjnwejcbd/JjU1Z1nTId/20130928_133127.mp4

 

 

[reddog]

week 1 foundations - shoulders

300 reps from all angles

just going to ease back into it this week hitting tings that arnt broken, dont think ill be squtting for a fear while, knee is bad and hammy has also come up lame, must be getting old, not to worry, so much time to get back into it, all work outs from now, under the hour just quick blasts, heaps of ss. drop sets, rest pause etc also getting faaakin fat to so plan to drop to 95ish then slowly build back to normal 103 for comp season *good*

[reddog]

quick check in -

decided as i cant squat at mo, im going to take this chance to re-comp abit as iv got way to fat and un-fit over this year and although iv got alot stronger its not really what im about, so now just mixing it up and having a blast doing more crossfit/powerfit type, and hitting all my weak points.

things iv been doing:

core almost every day, chins every day, eating pretty clean and feeling energized, no belts/wraps, also pulled some form of deadlift 3 times over the last 5day, faaarkin loving it, good change,

took some snaps last week as peak bulkness so will be interesting to see if any changes come from here on in.

[reddog]

have stared log again on a powerlifting forum so will chuck it up here aswell incase some one is insterest in what a washed up powerlifter is up to...

current re-comping for fat to semi fat down to low 96;s now from 103ish just going nice and slow as dont want to loose all strengh and be a weak pencil neck, cant squats been 5 odd weeks now, just a joke feel like bone on bone just doine over even have to wrap my knee to deadlift, will be gettting looked at proper this weekso...just dealifting 3x a week for the hell of it!! will do deadlift comp and try for 260 at around 92-93 but who know really, just having fun with it! 

few vids of last few trains...

feew antic in this one...

http://www.youtube.com/watch?v=R2r038KiZD4

today: 

http://www.youtube.com/watch?v=YuRxyi0j3sw

also progess from 3-4 odd weeks when ever i put that most improved bb thing up yill last week, slowly changing, no taking any sups at all just fruit and meet, still crack me up how fat i got!! must be getting old haha 

 

 

[reddog]

not up to much night….got some done but the combo of cutting, early starts and working in the sun all day has me abit gassed at current…need a desk job..

 

bw: 95.7

 

starting high vol bench work 3/4 nights now as want to still try and keep some strength during re-comp, 140 odd around 90kg will be an accountable starting point

 

pause bench -

work sets: 6x6x105, 3x1x122.5

 

con ezy bar curls 5×10

 

circuit – behind neck press – face pulls – ab wheel roll outs – rev curl – 4 laps – 8-20 reps

 

knee rehab bands stuff – faarkin knee even hurts bench – seriously taking up new sport if i cant start squatting again in next 4 weeks, my max has prob gone from 265 to 165 driving me nuts!!!

[reddog]

deads – work sets – 6x2x200 – warm ups done off 2in def

 

knee rehab band stuff and try to squat a few a 60kgs, felt so foreign and weird hated it, squtting days are numbered, looking at new challenges for 2014, might try and do a powerlifting event, a bodybuilding show, strong man event, half marathon, and maybe chuck in a cross fit games thing?

 

bw:95.4 – melting off at the mo so iv increased eats as im in no rush, will lean out till xmas and be around 88 then il get jackd + tanned and slowly return to 100 odd in much better nic this time, was thinking about staying around the 90s to do powerlifting in the under 90 class but, then you just look like you dont even lift and limit your self to your true potential

[reddog]

last night:

just hit pause bench 

work sets: 5x5x110, 3x1x130, 3x3x120

 

today: had a turn at a fancy new gym

hit some deads few sets of 3s at 200, 

then tons of power cleans on the sweet brand new oly bars

tons of chin from alll angles on the cross fit rig

then just played around on the shiny new machines

 

bw:94.5? my body seems to of turned in to a cal buring machine, iv uped the eats to slow the cuts but it just keeps going!!

really need to get back into something and get so goal and targets to train for, just abit directionless at the mo going no werrrrr, get knee check properly on monday then i will see my fate..

[reddog]

soo did the dead for comp on here yeasterday just built upto 251.8kg which is not bad for me esp in cutting mode so pretty happy there, was super pumped and motavated again after spotting and loading at push/pull yeasterday so really ripping back into it!!!

then tonight:

bench dayyy week 2 of this little number iv put together benching 3-4x a week with extra long pauses, just really trying to maintain so kind of strength as iv suffered massive strength drops in past cuts but so far so good

 

bench all long pauses –

work sets:

4×115 – 4 sets

2×130 – 3 sets

1×135

1×140 yeoooow really stoked to still be holding at least 3 wheels esp after all the previous work

 

then close grip bench with black band 15×100

ss

dips 10-15xbw

3rounds

 

100 odd band push downs

 

then got into some knee rehab stuff, wraped a old knee wrap 4x around knee and left it on the whole time and booom no real discomfit, 1st time in 5 weeks trying to squat so felt strange, did

5 odd sets with the bar

added 40kgs did 3 sets of 5, then thought hay this isnt to bad!! then did 3s up to a single with 180, super stooooooooooooked to do a squat again haha felt nice and stead with 180 beltless which is a good sign and reward from heaps of core work, so now somthing to build on.

 

visit to fix it man tomorrow so unsure if ill squat again for a while but, all good will be a great come backs story next year when a massive squat is crushed

vid of bench:

 

[reddog]

http://www.youtube.com/watch?v=BgiNUg1LElQlist=HL1383464963feature=mh_lolz

[reddog]

y-day - finally got wounds to knee looked at after 7 odd weeks been a stubbon battler haha

so knee it self seems good, what we have come up with at this stage is a tear were the quod muscles attach, as there is apatch about the size of a 50c peice at the top of the knee that if touched is very bloody sore, he thinks there is a big build up of scar tissue there, so we are now on the attack to break it down and build back quods of peace, wants me squat most days (squats really do fix everything?) but i have to where kneee wraps to hold some pressure on the damaged area

this is good news and can be fixed, so im stooooked!! but then again its just a educated geuss at this stage so we willl see how massage and rehab stuff goes over next few weeks

last night -

squats

8xbar, 40, 60, 80 - 3sets

then pumped some guns/abs and chins

tonight - joined another gym to collection, a flash one haha just so i can get in some rehab stuff on the machine my other gyms dont offer, plus im working 2mins down road so i can hit it at lunch few times a week for rehab stuff, it also had all the classes so might do some yoga stuff and what not

bench vol week 2 - all reps long pauses

work sets - 

6x110 - 4 sets

3x120 - 3 sets

2x130 - 2 sets

10x100 - 1 set

bench feeling greaat again!! i alway used the excuss of cutting for loss of strengh on bench and in turn not pushed as hard in the past but after witness big opti still hit an easy 200 odd after 10odd kg drop i changed my mind set.

back neck press -

10x30,30,40,50,50

6x60 - 3 set

pp 3x3x70

trap bar deads - first time iv used this bar, and noted the wide plates in the gym so took my chance to max the bar out lol

5x60.100,140,160,180,200,220 

speeds 3x140 - 6 sets on walk backs

lat pull downs - 4 sets 

single leg ext and single leg machine press

dusted! was really mint training again in a gym with people, loved it!

 

 

 

 

[Leeroid]

Good to hear its nothing serious.

[reddog]

Good to hear its nothing serious.

cheers bro, will still be squtting child weights for a while, but will get back into serious business next year!! 

weds – hit rehab work

bw: hovering between 93 and 94

 

knee bends with bands 5×20 forward and back

 

front squats 8xbar, 40, 40, 50, 50, 60, 60, 60

 

heat massage

 

dear i say it i think for the 1st time i can feel slight improvement!!! touch wood we are on the heal

 

thurs – EXV bench week 2, day 2, wave 1

 

pause bench – all reps pauses

 

work sets:

5x4x115

4x1x122 – 5 count pause on chest and lock out

 

then was ment to be def speed pulls but didnt make it past warm up as i shot finger today with nail gun, so is abit swollen at present lol…muppett!!!

 

so just grabed bands and did more of a recovery circuit, did about 8 different exercise high reps, feels good man! will try get to gym for a decent hit out tomorrow

 

[reddog]

friday – shot up gym straight after work, for squats/rehab but for got knee wraps so took it very safe

 

did-

squats

barx10 – 2 sets

8×40 – 2 sets

8×60,80,100

5×120 – 3 sets bit shaky so cut it there

fronts 8×60 – 3 sets

 

then hit single leg ext, moved upto the 2nd plate today haha, single leg machine press

also hit this fly machine for 5 odd set full stack was a epic stretch thought the pec felt great and then had a jam on the iso hammer strength row, epic machine that, again 5 sets 2 wheels high rep stuff

 

tonight : week to wave 1 EXV bench training + pulls

 

all reps paused

 

work sets:

120×4 – 3 sets

singles – 132.5, 142.5, 147.5

120×4 – 2 sets

cg with band –

15×110 – 3 sets

 

pulls: beltless

3in def – to 180×2,

2in def – 200×2

floor 220×2

 

yeooooow!! stoked on that, bw (am) 93.6 last 3 days but bench is still there!! the 142 was easy and mind was clear but on 147 i lost focus and had a little voice saying "fuk this could pin me" so made hard work of it, will have a stab at 150 in few weeks when singles peak again, yeaaah buddy!!

 

vid of tonight's train -

http://www.youtube.com/watch?v=aVnZko4VR5Afeature=youtu.be

[reddog]

sun – did a few squats and other rehab work, ended up getting abit carried away and went upto 200 for a single, foolish, but oh well, ment to just be working around 50% at mo with knee wraps on at all times, how ever my thought on the wraps at all times during rehab phase is it is only hiding the weakness not making it stronger, fair enough if i am to go heavy but around 50% i will be going more on fell, with out wraps in the mean time will keep weight under 120 now for next few weeks.

 

tonight – just pumped guns, heaps of different curls and about 10 sets of chins to end in between book work,

 

no real structure at mo apart from bench, just dont have time to plan at current, will set out some kind of training plan for everything eles in next few weeks, also pulled back on cutting, will keep leaning out till xmas but very slowly, as im a powerlifter and abs and show boating not the goal, and is not ideal when trying to recover, still will be keeping it clean mon-fri, – speaking of such, good read here by hjp on just what i have been thinking last few days –

http://www.ironaddicts.com.au/articles/94-hjp-apperance

[reddog]

bench - week 3 wave 1 EXV, all reps paused

work sets- 

6x115 - 4 sets

2x125 - 4 sets

incline db's

10x20,32,40,40,40

fly machine 1 set, full stack stair casing to the top

cable cross overs (cable set from the floor) 2x15 - the isolation was siiikning

tris- gaint set - 4 movements 3 rounds

10mins cross trainer

also so rehab stuff on the machines

mad session, havent pumped up chest like that for ages, feeels good! 

[reddog]

just been freestylein away training, not training optium but training and lovin it which is what iv came to love now after almost 3 year been set on you gotta train a certain way to make gains etc etc 

knee/quod tear wound still not good, we have found a way to strap it which make cap glide a certain way an d seem to of helpd but starting to try and squat again on fri, rusty as hell but under a moderate wrap the squat it self is ok, sore for abit once un wrapped but then ok

any way friday 3 Lift: bw 92.5 - 202/140/242

https://www.youtube.com/watch?v=6SZlAzUxdHM

sunday avo 3 lift: bw 92.7 - 210/142/245

https://www.youtube.com/watch?v=w5JcrB7fEmM

[reddog]

exciting times!!! got my 1st proper squat train in after 9.5weeks wasted!! as injury progress this week has been manageable iv decided its time to get back into it, will be doing very low vol, low/mod intensity and high frequency, so will post some progress vids/updates to keep on track 

last night: 

work sets: 140x3, 150x3, 160x5 

only had bad pain to last 2 reps of 160, will stick to 3s next time...

 

http://www.youtube.com/watch?v=3iMENv46At0feature=c4-overviewlist=UUeq1Ux7AnpaS-KXeDwvOWgw

tonight: bench + pull

bench pause reps - 

work sets:

5x110 - 5 set

3x120- -3 set

12x100 - 3 sets (med/cg)

40x60 - 1 set

pull: work sets

180x5 - 4 sets

200x3 - 3 sets

140x3 - 6 sets on 10sec

assist: chins, iso lat hammer machine 3-5x10-15

rehab: single leg ext: got up to plate no3 tonight!! thats progress!!

bw:91.8 am madness!! so i had some form of epic cake/treat at lunch, after work and after gym lol, so easy to manage weight when work 10hrs aday in the sun can pretty much eat anything

will take some pic tomorrow to compear with other ones, 10kgs odd down but not a ab in sight lol, not the goal though, super happy with wer im am now, perfect for a big year of lifting ahead!!

 

[reddog]

here is photo in the kitchen window from now and 8odd weeks back, nothing flash but just back to normal after been a fatfaark for a year

[Optimass]

Momentum - getting there bro.  You are going to come back stronger for sure.  Good effort on the slow cut - better than a quick drop as more sustainable - going to cause you some distraction in the coming weeks though - BBQQQssss lol

 

[reddog]

Momentum - getting there bro.  You are going to come back stronger for sure.  Good effort on the slow cut - better than a quick drop as more sustainable - going to cause you some distraction in the coming weeks though - BBQQQssss lol

 

cheeers bro! all destrsctions welcome, only thing iv change during cut is breakfast to end of work = clean eats, after work and weekends free for all, for 3 odd weeks i was good but then i cracked lol, hower super happy and feeling miiint!!

going away on bender and fish trip tomorrow and what not so had to finally bite the bullett in do my squat for for comp, was shitting my self but thank faaark last week has seen improvment and i just took it noce and controled and did ok!! with hardly any discomfort!! 

did:

60x3 - 3 set

80,100,120,140 x3

160x1

180x1 this was goal but felt really good so went to 202.5 but stuffed up film!! but want to bad so went to 210 for my last one and got it ok!! whoooop whooop 

https://www.youtube.com/watch?v=u0s96l_EUUo

[reddog]

hit another full 3Lift last night went 220/142.5/252 @ 91.4kgs, really happy progresivly feeling better and better injuey wise, hopfully by start of 2014 will be ready to start pushing hard again. 

going to hit a 4 week wave now then hit another 3Lift on new years eve as we are going to party at home and have already had call outs for a challenge so puuuumped on it, backyard powerlifting promotions is the new era - goal is 230-240/150/260 - around 93kgs (back up to 94 tonight after killer eats today) also have a deadlift comp on sat so started water load today going to use as experamint see how much water i can drop come fri scale up, will still be dealifting and training hard this week and what not as comp just a low key token lift for abit of fun

lastnight vid:

https://www.youtube.com/watch?v=70U9dx2g0LA

https://www.youtube.com/watch?v=70U9dx2g0LA

Tonight: just bench

work sets all paused 

3x110 - 12 sets on 45sec - easy 

chins