getting after it, Nats build up

[reddog]

Week 1/4 to backyard powerlifting promotions "wets n weights 3Lift" (wets = beers) 

bench squat speed- making training fast as many other things to be done at current so super setting all lifts with no real rest in between 

*pause bench + pause squat with 5kg swingers

work sets : 110x6 - 120x6 - 4 rounds, 120x3 - 140x3 - 2 rounds, dropped reps as was hurting knee

*dips - paused front squat

work sets: 20xbw - 8x70 - 3 laps

few chins and broke wrist curls to end, short and sharp 

[reddog]

week 1 - comp phase - bench/pull

pulls - work sets - 10singles on 20 sec - just a 180 tonight 

push - pause bench 

work sets: 5x5x112, 5x122, 3x132

cg: 3x10x92

band work - cat back, tri ext, low rows - 2-4 set of 25

feels good, bw holding 92-93 after work so looking good for sub 90s for sats comp, if i do end up there i would of lifted in 3 different weight class this year lol 

little call out clip for dec wets in weights 3lift...

https://www.youtube.com/watch?v=JCjhitfBF6Y

[Leeroid]

Scary

[reddog]

last few day:

thurs did squat to a 3 - only got to 160 today knee/quod fleared back up!! thinkl i will became a push pull lifter now grrrr

sat : capo nz dead comp: bw: 88.8kgs - did a little water load and drop just - 3 dif weight class this year lol, did 230 easy, 245 - easy, 260 - miss - cocked up grip had to reset but horse had bolted by then, def know 260 is there, 

was raged and later that day went home to redem as was still pumpedd up built to 230 but was getting hard so didnt bother to go more,

next meet "wets n weights" 31st dec  2somthing /150/260 will go down 

[reddog]

bench/squat -

bench work sets paused: 3x122 - 10 sets - nice and fast

squats: 3x145 - 5 sets, 1x155,165 - finally abit of vol, pitty about the beginners weight lol but its didnt hurt and was managable, will just very slowly build back up bit by bit, then bang 3xbw raw+ this time next year no worries

[reddog]

EXV week 2 bench + fronts n guns

bw:91kg

bench: work sets - most paused

110x6 - 3 sets

2x125, 135 - was planning on going to 2x140 but would of been ulgy and worthless

110x6 - 3 sets

rep set: 18x100

front squat - did in flats for 1st time ever, trying to get some more moblity though ankle 

work sets - 110x3

1x120,130.140 - knee was feeling pretty solid so build up to at 95%ish - reallly going to hit fronts hard again now, last time i did i actually made some some dealift gains for 1st time in ages and fronts feel more forgiving on injury so wll stick at it and hopfully build up some more wheels on there!!

chins + cg ezy curls - went crazy on curls max effort upto 2 plates each side for a single lol 

vid: bench + front

http://www.youtube.com/watch?v=908ARVFL520&feature=youtu.be

https://www.youtube.com/watch?v=908ARVFL520

[reddog]

deadlift - just deload week to rest after comp so pklayed around with old syle of pulls its inbtwween conv and sumo - felt crazy strong!! had to hold my self back from going heavy lol

mod deads - 

work sets: 5x190,190, 200

speed off 2in platform 5x160 - 3 sets

shrugs and catbacks band pull to fin.

vid: 200x5 

https://www.youtube.com/watch?v=x4KikLp45Qc

https://www.youtube.com/watch?v=x4KikLp45Qc

 

[reddog]

bench/squat/pull

bench - paused 

work sets:

5x115 - 4 sets

1x130, 140

5x115 - 2 sets

rep set: 14x100, wanted to go over 20 tonight....soon!

squat - build up night

got upto 165 - pain free with out wraps!!! small girl weights i know but to get no discufort around the knee is huuuuge for me as anything over 120 has been sore since damage!!!! on the mend finnally!! but just taking it very easy until fully healed, 

then put on a lught wrap to 190 - amazing how hewavy this feels now!!

added vintage squat suit and did some sumo pulls to 500lbs, all pretty fast, good fun to suit up and try some fumo action again!

[reddog]

few of last nights lifts:

http://www.youtube.com/watch?v=mhr_Ts3G0pY

[reddog]

hit some squats again today, wanted to test the water under abit of weight so dug out a vintage sqaut suit and got it on for some over load work, just straps down, prob looser than my soft suit but there was some extra support there for sure just added it right from the start till end

did:

3s up to 180, 

2s at 200, 220 and single at 230 - knee wraps on these sets, not tight

really happy to report only little bit of pain on 220 set when i took wrap off but that was it, really start to improve still will take it easy and should be on track to start building again start of 2014, and get working to a good 3xbw raw+ squat next year!!

also hit bench 3x120 paused for 8 odd sets.

few of top sets:

http://www.youtube.com/watch?v=AOlVnp3Dm_I

 

prog pic - faark must clean mirror - side board short class pose...

[reddog]

hit some squats again today, wanted to test the water under abit of weight so dug out a vintage sqaut suit and got it on for some over load work, just straps down, prob looser than my soft suit but there was some extra support there for sure just added it right from the start till end

did:

3s up to 180, 

2s at 200, 220 and single at 230 - knee wraps on these sets, not tight

really happy to report only little bit of pain on 220 set when i took wrap off but that was it, really start to improve still will take it easy and should be on track to start building again start of 2014, and get working to a good 3xbw raw+ squat next year!!

also hit bench 3x120 paused for 8 odd sets.

few of top sets:

http://www.youtube.com/watch?v=AOlVnp3Dm_I

 

prog pic - that board short pose lol- 

[Leeroid]

Good to see you're recovering bro. Looking aesthetic haha. You should upload a stringer pic once you get one from Fitwear haha!

[reddog]

Good to see you're recovering bro. Looking aesthetic haha. You should upload a stringer pic once you get one from Fitwear haha!

cheers bro!! almost 3 months broken now so about time to start healing, gotta catch back upto you now! stringer pic....basssices

last night - was goin to do some arms, started curling got bored so did front squats, did tons of sets nothing more than 100kgs, then heaps of chins

tonight - bench night:

paused work set: 6x6x115

cg feet on bench with mini band around elbow, pauses - 3x10x100

band cop bench - 3x120, 130, 140

not bad, had to put in some effort on 6x6 sets but got though ok, long hot day workin in sun really gasing me, but still getting it done, bw 91-92 - found an old un opened creeatine so start that should make me hold some extra water and size into comp,

*un-sure of whats plan is next year, maybe stick with capo and have a crack at gpa worlds in auss in the u90 class, wouldnt mind moving back to u100 class buuut those kents are hitting over 800 raw!! or maybe hit up ipf again with fellow natty brahs as would be quite compedative in u93 class, who knows? or may just work on back yard powerlifting promotions....gym lift count kentsss!! new years eve already has a billing current NZ champs and record holders both from nzpf and caponz yeeeooow,

also have a custom mono lift been made at start of 014 haha will be centre peice of garage, come at me 500kg 5ply 1/4 squats

[reddog]

hit some dead lastnight was pumped but just didnt fire or get close to what i was planning, been pushing them aimlessly to often of late, pec start to rip up now also from the mass vol so from now till next 014 im just gunna sit back eat amzing foods+drink fine beer+rest size on abit with a few light trains in between!!

will still be maxing out on 31 though wets n weights 3lift aim with best case - 235/152/260 raw @ 93 - thing a good rest will have me ready to role for this yeoooooow, until next year, stay strong 

[reddog]

had a good break and wind down last week or so also added 3kgs bw buuulkin!! then had our battle new year eve avo...

bw:94.2kg

squat with wraps - 215/225/240 - all pretty easy, really suprised as only really started squating pain free last 2 week, knee/qoud back to about 85% now no pain squting but throbs like hell when im just sitting and takes twice as long to warm up but def back on track to start full squat training next week - will expect to be squatting 260 with 8 weeks

bench - 140/145/150 - not bad wasnt far off 150, 147.5 was prev 3lift pr so pretty close which is mint as bw in range of u90 class

dead - 230/250/260 - highlight of the years lifting to finally nail that bloody 260!! was a hell of a grind top to bottom but got there!!! soooo god damn stoked!! 

so - 240/145/260 - 645 - only 20 off kgs under best ever 3lift total so pretty happy with that and its a good starting point to get into action on new prog com monday 

vid - 

1st 3 lift looks to be in March in the new GPC few so will set some target of - 262.5/150/262.5 @89kg for that one, main targets this year will be 280/155/272.5 (supplement free) which should be very doable if i can reamin injury freINNN TO IT

[reddog]

week: conditioning 

squat:

work set:

1x5x140

2x4x150

3x3x170

cg bench 5x12x60

skulls 3x25xbar

GM: 5x5x60

 

 

[reddog]

week: conditioning 

day: deadlift

warm up: core work

work set:

1x5x155

2x4x165

3x3x185

katback band rows 3x15

band ext 3x25

bent row 3x12x60

week 1 starts sunday, will just run a cookie cutter 8 or so week russian prog, boring but no thinking which is what i want in 1st block to get back on track, while work will be crazy busy so lifting is not really main focus how ever if i can just chip on lifts will continue to grow and set a good base for a full on attack later on in the year

[reddog]

week1/day 1 - squat/bench

squat: work sets -

50% - 1x5x14

60% - 2x5x145

70% - 5x5x172

bench: mini band on elbow pause 3's to - 140

GM's 5x5x70

fat bar band(black) push downs 3x25

cg bench - 3x12x60

.

[reddog]

week 1/day 2 

deadlift - work sets:

50% - 1x5x130

60% - 2x5x155

70% - 2x4x182

75% - 4x3x195 

cg bench 4x40xbar

6in platform pulls - work sets

55% - 1x5x140

60% - 2x5x155

70% - 2x4x182

80% - 4x3x210

and abit of core work.

not bad pulls, hands are smokedd, tryed strap but faarkin hated them so ditchd, was planning a 8 weeker on this high vol stuff buuuut really not my thing any more, works great but boring as hell, so will ditch and set up my own stuff after the 4 weeks, bws on the way down again as back to 9-10hrs days pumpin it out in the sun.

want to sit at just over 90 this year and hopfully nail 700, then ill be free to add 10kgs each of the nex few years and really hit some serious numbers.  Just entred the GPC NZ bench comp in mid feb so that will be 1st comp this year, will aim for 152.5, very excited to see what gpc is going to bring to the table, looks like its going to be the business *good*

 

 

[reddog]

week 1/day 3 - squat/bench

squat work sets:

1x5x125

2x4x145

2x3x172

5x3x182

bench work set:

5x10x100

bb curls 5x12x30

face pulls 4x20xblack band

good 1st week back squattingeassssing back into back to 90% few cracks and moans but throbbing as stopped, few weeks will be fully ready i think all going well!!

[reddog]

week 1/day4 - free day

cg bench - singles to 130, mini on elbow 142x2, rep sets 12x70 -  5 sets

front sq - 3s tp 10

gm's 8x90 - 5 sets

bn press - 10x40 - 5 sets

good little session, going to start attack the front squats again now, found it really carrys over to my deadlift, will try and break the 200 in 2nd wave *good*

[reddog]

week 2/day 1 - bench/squat

avo - herd all had a nap so got bench done here - comp phases now 

work sets: 2sec pauses - 6x2x120

night - squat - pre comp phase - work sets -

round 1 -

1x5x120

2x4x145

2x3x170

5x2x192.5

break/cuppa

round 2 - 

1x3x125

1x3x150

4x3x172 - went rock bottom on these gunna be feeling it next few days thats for sure!! 

[reddog]

deads/bench week2 vol phase

dead with pause 2in below knee then lock out

work sets - 

1x4x130

2x4x155

4x4x182.5

pause bench - 

work sets: 6x3x120

deadlift -

work sets:

1x5x130

1x4x155

2x3x182.5

5x3x195

catbacks,push downs and curls high reps to fin

really mint train, left the confinds of the garage tonight and hit northen arena for a change, much more focus there so ripped though it, really sweet pulls, ugly bench though!! god damn!

think ov made plan for this years comps its gunna be a biggy!!

feb - Gpc bench wars

march - Gpc auck 3 lift

may - capo waikato champs 3lift (As will have to quil for nats)

aug - capo nats

some time - Gpc nats

nov - Gpa worlds Sydney

anyway that the plan if the body holds together, faaark would love hit the trifecta and doing nzpf auck champs and raw nats aswell but i think they dont allow cross fed action still, which imo is a crock, if you stick to the rules why should there be prob? but anyway...wasnt goin to bother trying to go Gpa worlds but it been only a stone throw away in aussie why the hell not? but only if i can make there elite total as there has to be some kind of standard!, and seeing big eddie coan the greatest ever is gunna be kicking round was the last straw lleeet faaakin go!! 

check it:

 

 

 

[reddog]

end week 2 sq/bn

squat - work sets:

1x5x125

2x4x150

2x3x170

6x3x185

pause bench : work sets - 6x2x120

squats - work sets:

1x4x120

1x3x150

4x2x170

up at the gym again tonight, enjoying having others around, good strong squats again, knee was tender going in but ran well once warm, bench better tonight, 2 more big weeks of vol then can start having some fun. bw was 93.8

[reddog]

Assist  night - 

fronts squats - top set 160x3 +10kgs on last week

cg bench - singles to 130 mini band on elbow to 150

gm's - 8x92 3-sets

progess, week 3 rebuild starts tomorrow.