getting after it, Nats build up

[reddog]

week3 - sq/be

avo - bench - 6x4x120 - paused

really strugglin on bench as mo, lack of bw is punishing!!

night squat -

1x5x120

2x4x145

2x3x172

5x3x192

r2

1x5x125

1x5x145

2x5x160 - was ment to go 5x5x170 but after abreak knees no feeling to flash just playing it safe, other than that first round was strong hope to be back to 250 in a few weeks all going well then aim to pr in 1st comp, big year ahead puuuumped as faaaark.

[reddog]

week3 pre season vol phase - deads bench

deadlift with pause at knee -

work set:

1x4x130

2x4x155

2x4x182

4x4x195

bench - paused

6x2x120

racks -

1x5x140

2x3x185

4x4x210

3x10 upright rows and curls

up at gym again tonight,really findind it motivating having others around aposed to been in dark garage as iv bust all the lights now, so tue and thurs up there and sat/sun in garage is plan now, pulls feeling strong bench ok, joints feeling beat up,so much vol even at these light weights is bloody punishing on the body esp when your just trying to maintain bw and eatin like a 12 year old girl

[Skeletor]

Unreal lifts mate. Definate motivation for me. Good luck with all those comps this year .

[reddog]

Unreal lifts mate. Definate motivation for me. Good luck with all those comps this year .

hay cheers mate! still pretty average but been workin hard for over 3 years now, should start to hit some big pr's this year now that the knee is almost healed! still cant bench to save my self though!!! keep up the good work, iv been checkin in on your journal, your going well *good*

week3 vol phase sq/be

squats - work set:

set/reps/weight used

1x5x120

1x5x150

2x5x170

4x4x185 - was ment to do 5 sets but getting bored of the same shit so added bit more weight for last set-

1x4x210 - easy

bench:

was progd 6x5x120 - only did a few sets, felt crap and ugly, pretty much much counter productive so, iv decided to can the big vol on bench for next 4-6 weeks and focus on bringing back up some big delts and arms, then move back to it as comp comes near

back neck press and side db raises 5x12

1st 3lift Mach 29th GPC Auckland 3lift - so will sit down and put a plan in place of next week or so, will keep simple, will do a basic but brutal with targets of 260/145/262.5 - around 89-93kgs

[jimmybro1]

Some good numbers there Reddog! Are you doing Sheiko? 

That's definitely a lot of competitions your planning to do hopefully the body holds up. 

[reddog]

Some good numbers there Reddog! Are you doing Sheiko? 

That's definitely a lot of competitions your planning to do hopefully the body holds up. 

yip doing HV 37 for squat + deads, just a 4 week blast to get squat back near par, yeaaap few comps on the go for sure some will be done on the way though and more like training runs others ill fully peaks towards, cantwait to 1st gpc 3lift!!

tonight - free night -  ending up doing near max front squat - bench (while working on new set up) and back squat, BW: 93kgs

fronts - 165 - so bloody hard thought 180 could of been on cards after last week, not even close!!

bench - 140 - did a ton on sets working on tight set up then build to 140, ok considering how shit it has been of late!

squat - 242kg - real wobble set up, due to lack of time under any decent weight, but could feel straight away was going to be no trouble, coming back well here, bit high though!

vid:

[reddog]

week 4/4 vol/base phase - squat

work sets:

1x5x120

1x4x145

2x3x172

2x3x195

3x2x212

cg bench, bb curls, catbacks, push downs 4x12-25

gased today so just 1 round of squats, not toooooo bad, on track!

[reddog]

week 4/4 vol/base phase - squat

work sets:

1x5x120

1x4x145

2x3x172

2x3x195

3x2x212

cg bench, bb curls, catbacks, push downs 4x12-25

gased today so just 1 round of squats, not toooooo bad, on track!

[reddog]

week 4/4 vol/base phase - squat

work sets:

1x5x120

1x4x145

2x3x172

2x3x195

3x2x212

cg bench, bb curls, catbacks, push downs 4x12-25

gased today so just 1 round of squats, not toooooo bad, on track!

[reddog]

week 4/deads

works sets:

set/rep/weight

1x4x130

1x4x155

2x3x185

2x3x205

3x2x222.5

hammer strengh iso rows 4x12x4p

under hand bb rows 3x12x60

max grip back neck press 4x15x30

rev fly 3x15-25x5

cross body curls 3x20x22,26,32

strong pulls, happy with 90% of them,odd looose rep but pretty good, end of this vol block will pull heavy single to 95% next week, maybe more if feelin on gooooooooood!!

[reddog]

end 4week vol phase for sq+dead - bench has lost plot at current will get back on track in 2 weeks once build up for 3lift comp starts 

Bw:92.4 dropped down abit, just so damn hot in working hard on the daaaily

squat - prog sets 

set/rep/weight

1x5x120

1x4x145

2x3x172.5

6x3x200

not bad, but so unexplosive out of hole these days, so much easiers having a decent gut to push agains belt! main focus in next block will be pause squats

incling paused bench 5x5x80

incline flys 3x15x14

curls and upright rows 3x12-20x30

good little block under the belt, base still a way off but starting to re-form, hopfully one more block of training will see me back to par

[reddog]

fri - had a few brews after work came home jolly loaded up for 5min challenge 92.5 for bench, just failed only made 37, got pinned 3x, did 15,9,7, then just 3s 2s and 1s got damn!! think 50 could be there with decent planning and not just goin to failure so much

then was planning to rest but started mucking around and ended up doing some heavy  (for me) pulls, 1st of the year to kick off the 8 week build up till comp, top set was 252x2 (rep pr) was wanting to got for 3 but was breaking apart

vid:

[Skeletor]

Choice lifts mate . Especially after a bench sesh . Whats your current max on the dead? I failed on my first practice of the bench to. Way harder than it looks .

[reddog]

Choice lifts mate . Especially after a bench sesh . Whats your current max on the dead? I failed on my first practice of the bench to. Way harder than it looks .

cheers mate! still sore from that 5mins ay lol, best dead in 3lift is only 260, progress is slow and steady hope ho hit 262/265 in 8 weeks and would love to reach 270 by years end all going well!

ok -- 8weeks out from 1st 3lift comp!!!! so have put plan on paper and made the count down method lol its just a linear periodaization  (spelling?) in its most basic form! this is for squat and deads, so it starts -

week 1 - 8 reps

week 2 - 7 reps....

reps down each week till comp, there will be 2 to 4 work sets, then 1-2 big assit movments (pause squat, def dead, row etc etc) they will also start at 8 reps and drop down weekly so everything will peak at then end of 8 weeks - sets are set at weights to maintain soild form and bank quailty reps, just once a weeks so body should be ready to fire each session, thats basicly it -

out line of weight ill use below - 

 

Tonight week 1 squat - 

ended up building upto a heavy single 1st as had "wesbrah" over for a max effort sesion so build up with him, he hit a really solid 242 (12kg pr) squat!

build ups to 242 - sloopy tiped forward in hole but light enough to get out of it!

work set 180x8 - 2 sets -really happy here kept pretty solid on most reps

pause squats 8-9x90 - 3 sets - just light start on pauses will build as we go

good start

vid:

http://www.youtube.com/watch?v=1w7ugK-ZHFkfeature=youtu.be

 

 

 

 

[reddog]

.

[Realtalk]

Nice squatting bro.

do you belt and wrap up every set?

[reddog]

Nice squatting bro.

do you belt and wrap up every set?

Cheers bro, in comp build ups I use belt and wraps just on my working sets to get the groove back, but most of the time in general training i try to stay raw as poss to build the base up, jst add every now and then when goin full noise to keep the body in one piece 

tue night tried bench got pinned on 135, so threw toy and walked out, just can't get all lifts working at once faaaark it! But building squat back is main focus at mo, also hoped on scal and was only 91 so had decided to eat up hard next few weeks!! 91 is to small and just kills bench

tonight - deads week 1 - 8s

Work sets: 8x185 - 3 sets - pretty solid

ass work: 4in defs 8s@140, pull ups 

bench paused 5x5x110 - a lot better tonight, pulled the weight back for abit 

Good little train. 

 

[reddog]

week 1/ 8 GpcNz Auck 3Lift build up - bench + assit

bench round 1 - 

work sets: paused

110x5, 120x3, 130x2, 

singles: 135,137.5 

front squats:

work set: 8s

120x8

130x8 - 2 sets

bench round 2 -

work sets: paused - took wrist wraps and belt off this time and felt much better, may ditch from now

110x4 - 3 sets

120x4, 130x2

hi-bar pause squats - singles to 162.5

bb row: 10x80 - 3 sets, 8x100

realy good train, hard yards on fronts!! bench so off still but we will re-build!

working sets from deadlift day:

 

[reddog]

week 2 - GPC NZ 3lift build up - squat 7s

work sets : belt + wraps

7x192.5 - 3 set

assist - pause squat and good mornings 7x100

not bad, got side ways on last rep of 1st working set and really felt it in knee, but seemed ok by next set, bloody scary though after only just getting back to near 100%!! so far so good!

work sets:

[reddog]

last day - did some bench, again ditch wraps and belt and whattt did singles to 140!! lol will never use wrist wraps and belt again, feels so mint been able to really grip the bar hard! then dropped back and did 6 sets of 3 at 110 - never gone over 130 with out wraps before so suoper stoked gunna leave all the gear behind for GPCnz bench comp this weekend and see how i go, hopfully can manage 140, no really worried though as its more or a social visit, really looking forward to what gpc is going to bring!

tonight week 2 - 7s - deads

deads - work sets

7x195 - 2 sets - really clean so cut at 2 sets.

trap bar pulls - top set 7x220 - had to work abit here but still few in the tank

hammer iso pull machine  - 7x60 - 4 sets

wide grip bb curls - 7x40 - 4 sets

nice train, not going over board on extra stuff as my 4th day is kinder a deadlift assist day also with front squats and heavy bb row.  

Rest and eat up now until bench comp hopfully can get upto 95odd, cant wait! GPCNZ 1st comp yeeaaaaaaaah buddy!

 

[reddog]

sat was bench wars - only hit 138 was super easy, but that was my 3rd as stuffed it up on 2nd, was sik comp, spent most of the day play ball with my little man who came along so i was never in the game and did really warm up, but not to worry 3lifts are what im about,

sunday was front squat day and end of week 2 and 7s

front squats - work sets - 7x135 - 3 sets - felt that

hi bar 5sec count beltless pause squats - 3x2x135

bent row - 3x7x110

good train.

tonight - week 3 - 6s - squat

squat - work sets 

6x205 - 2 sets - ok considering work load at mo, foundations work this week shovel and spade alll day no real breaks, but as a bonus ill should be ripped anf 89kgs at the end of the week lol

single at 235 - just wanted to do a squat in comp wrap to get that feel after just using old crappers at mo, ended up been a mile high 

bench paused reps - 2x115 - 6 sets

light good mornings to strech the body back out 

cut out pause squats just so gased, this week is just survival mode.

vid: 

[reddog]

pulls/bench 6s

deadlift - 

work sets -

6x210kg - 3 sets - crushed them tonight *dirol*

wg pull ups and catback - 8-15 - 4 sets

bench 3x115 paused - 6 sets

really good train.

 

[reddog]

went to KGB barbell this avo to catch up with big stone cold on his test day! took my old squat suit along as wanted to no beat up body to much as im only in mid cycle for comp build up....

squats - with squat suit straps down - singles to 250 - easy stuff - been year or so out of the gear so just kept straps down may do an eqip comp at some stage again

bench - to 140 ok

deads - with squat suit and sumo stance- to 272.5 - that was a 27.5kg pr in suit from year and abit a go, did 270 first and bailed see vid lol - was fun trying sumo again shit form but kept the back nice and fresh just had no balcnce at top! but super happy to be able to hold that weight with my small girl hands could be good for 265/270 odd in 6 weeks conv all goin well 

good times!! big weeks ahead on to 5s

squat - 215, deads - 222.5, fronts 145

deadlift bail -

 

[Leeroid]

LOL good fun

[reddog]

5 weeks out - 5s - squats

work sets - 

5x215 - 2 set - best weeks yet, still in old banger wraps but hit them well with few reps up sleeve

sack tap 5 count pauses 

5x120 - 4 sets - deep

bench 3x3x122 - prep weeks, full vol attack starts 4 out 

soild train, missed front this week due to half a days work on sunday turning into 10hrs with not time to eat...extream cutting *NO*, no halm done, big pulls next session so pumpd for it!