getting after it, Nats build up

[reddog]

week 5 - 5s deadlift -

work sets:

222.5 - 4s, 2 sets, just not there today!! should of been cake!! went to bed tired woke up more tired and carryed though the day burn out for some reason, should of dropped it back but oh well, willl stick to plan for next week 4s at 230 - 235kgs have no dout ill kill it!

trap bar ankle biters - 5s at 140 and pulls downs-  15s x 4 sets - back was shot after deads so rest of work out was a right off.....

5 count bench 3s at 110, 8 sets

sheeeeet house!! 

[jimmybro1]

Why don't you pull sumo is competitions if your sumo is better than you conventional? 

[reddog]

Why don't you pull sumo is competitions if your sumo is better than you conventional? 

pulled sumo in most of my comps, just did a few last year conv as sumo went static, never really got form down any good so enjoying just pulling normal now, both styles are about on par, just lifted more last sat as had a squat suit on so got some extra support

avo - pause bench -

work sets - 4x115 - 6 sets, singles 3x135

night - front squat -

work sets - 5x145 - 2 set

hi bar pause squats - single to 170

hard as always!! lats still fried from weds deads madness

on to 4s next week!!

vid:

 

[reddog]

4 weeks out 4s - squat 

work sets - 227.5x4 - 2 sets - added comp wraps from here out, bit crap, no used to stiff wrap and got throw around abit, pretty much grinders, set 2 almost bailed off plaform, but recovered and got in reps, may had to re - look over situation, just not were id like to be at this stage, big re-build after this comp i think, 260 may be pushing it but we shall see.

pause squats 4x4x132

bench all paused

6x100 - 7 sets 

1x130 - 2 sets

skulls 4x15.

also hit arms and boxing bag hard on sunday night.  

near bail vid: 

[reddog]

pulls 

work set: 4x232, 1x252

singles 10x1x180

3in def 5x5x140

wg chins 6x6

gooood

 

[reddog]

Gad some good sessions of late, 

sun hit pretty easy 4s for front squats at 152kg and long pause hi- bar 180kg

tonight hit a good 3 at 238kg much better than last weeks 227kg cut it at one set as was happy with it, feel 260 might be on the cards again  

also wrecked shouls on boxing bag so bench isn't upto much just doing light wight and heapa volume, big 3s Friday for deads yrooooow not go long go go, bw as low as 92 at times, will be liftin in u90 class 

[jimmybro1]

Wicked squats reddog! Looks pretty light. 

Are you using slingshot wraps ?

[reddog]

Wicked squats reddog! Looks pretty light. 

Are you using slingshot wraps ?

thanks mate! yip pulled the slingas back out for last few weeks of build up, great wraps if you pull them tight enough

this weeks top heavy sets, deads 242x4 tonight, going goooood 

[Leeroid]

Does look a bit high in the vid but it's hard to judge depth on squats from front angle. I like to film all my squats side on when training to assess depth. Doesn't show the plates on the bar tho lol.

 

Still strong as bro. Build up looks like it's going well. Unlike mine haha

[reddog]

Does look a bit high in the vid but it's hard to judge depth on squats from front angle. I like to film all my squats side on when training to assess depth. Doesn't show the plates on the bar tho lol.

 

Still strong as bro. Build up looks like it's going well. Unlike mine haha

haha yea gotta get the front few for the plates, going ok not putting in the work any where near enough work that i need for decent gains, just scraping though on servival mode at mo

went to 1st bb show last night at the sky city to support big opti, who was great!! was fun show, just needed a mc with abit of spark to pump it up abit as was pretty flat at times, , alway was crack up payed th3 $75 for "VIP" ticket but in the end you could of just pay $20 and sat in any spot lol will know for next time, was kind of expecting scantily clad woman bringing drinks around lol then they shut the bar before 9!! was good times though

tonight did heaps of bench

work sets: 4x120 paused about 10 sets, and single at 140

hit some squats again as wanted to hit some soild depth build up to a single at 245 was pretty hard though *scratch_one-s_head* 

then was going to deadlift again to opener to complete the 3lift but only made it tto 200, shoulder is faarked up and was not likeing it!! just hopr like hell it stays together untill comp, feels like im skating on thin ice at mo, will get it seen to after comp as no time to worry at mo.

[reddog]

woke up this moring and couldnt even put on my boots, shoulder just gone burgers the 2 week out curse has stuck again, seem 3 years was all i had before turning lame!! faaarking raging! 

any way tryed to do some traing tonight just no good, onlt thing that feels good is curls so ill just curl next 2 weeks and at  least come in lookinf pumped lol

will just try and rest up these last few weeks and get as much healing done as possable, iv put in some ok work so its not like il loose alll gains then i can just blow it out in comp and retire

[reddog]

another build up complete....ended tonight with a 3x3x70ish % on all lifts, always like to lift right upto the comp or i feel rusty as hell on the day

interesting build up 5 good weeks to start 3 crap weeks to end after blowing out shoulder on boxing bag, of all things! but we will get stuck in regardless, full hydrated up at mo 94.8 feeling good! will drop water tomorrow frmm lunch time and see what we scale on the day, love experimenting with the body 89.9 i reckon 

good 10kgs down bw this year so will be interesting to see how I stack up on last years numbers,

not quite in a position to PR on squat after 3 month lay off, and bench is abit down been a pencil neck now, deads feeling good so good chance here to grab a cheeky PR

3 dayssss yeoooooow BRING THE HEAT

 

[Skeletor]

Some pretty big numbers going up the last few weeks man. So the comp is this weekend?  

[reddog]

Some pretty big numbers going up the last few weeks man. So the comp is this weekend?  

cheers mate, plenty of ups and downs this build up, yip comp is on saturday 1st 3lift for GPC NZ its gunna be a huuuge day very exciting!! just hate not been able to bring the best package grrrrr! 

[Spacebound]

Thats some awesome speed on all three of your lifts.

Goodluck with comp, looks like you will put up some big numbers.

[ngapuhi strong]

i dont know how some you guys can squat and deadlift in bare feet. i got to wear shoes or im in pain for days

[reddog]

comp day GpcNz Auckland 3lift

BW:89.75

squat - 

235 - easy

250 - hard 

255 - miss

not as i was hoping but with the work iv put in a fair resullt, still a season pr for 2014 since getting back into squatting again

Bench -

135 - easy

140 - ok

142.5 - ok 

Solid enough for a pencil neck

deads - back was gased so pulled sumo

240 - easy

255 - slow and steady

260 - so close but no cigar!! grrrr 

really wanted that bloody 260!! god damn!! comp performace rating 6/10 - for i work i put in ill take it ended up 5th over all, taking a step back now to re build so much weakness to fix, I know what needs to be done just staying on track and doing it is the problem! 

next cmop will be Gpc National 7 odd months away, nothing under 700 will be accecptable 

275/155/275 will be the targets, game on

[reddog]

mon - tris

cg bench with pause - 10x60,60,80,80,90,90

strip set 10x100 - 8x80 - 14x60 rp 4 rp 3 (rp- rest pause)

jm press ss black band 

15x40 - 25 pd's - 4 rounds

finisher ezy bar combo max reps 3 exercises with looped band and bb weight 30 - 40 rep per sets(2)

core 5mins worth.

[reddog]

nude sqauts auto reg -

bar x8,

5x60,60,80.100

3x120,140,160

1x170

2x180

3x155,155

bench -

12x92 - 5 sets

def dead 2inch -

8x60,80,100,120, 132, 132, 132

good train, 1st time on th nude squats, just show how weak i am with out belt and wraps maybe 195-200 would be a max id say, all so moving stace out 2-3 inches as im just to close, feels like im gunna splint in half even though im still so close, long term it will be worth it, so happy to drop back now in the name of building foundations, good plan in place.

[reddog]

nude block - 

squat, low bar, wide

barx10

5x60,60,80,100

3x120,140,160

1x170,180,185

2x160,160,160

speed bench

10x100 - 5 sets

speed pulls - 2in def

3s in 10kg jumps 60-185

ezy jm press

1px20 - 4 sets

few sets of pull up.

[reddog]

nude block - 

squat, low bar, wide

barx10

5x60,60,80,100

3x120,140,160

1x170,180,185

2x160,160,160

speed bench

10x100 - 5 sets

speed pulls - 2in def

3s in 10kg jumps 60-185

ezy jm press

1px20 - 4 sets

few sets of pull up.

[reddog]

nude block 

squat, low bar wide

5x60,60

3x100,120

2x140,160

1x175,180,190

.

[reddog]

pause bench -

5x60,80,100

3x110,120,130

8x110, 110 

12x110

Close grip

12x60 + 6x chains

12x70 + 6c

12x75 + 6c - 3 sets

back neck press

12x40 ss bb front raiss 10x20 - 4 rounds

4m41s of core work

[reddog]

back in the game!! finally getting that drive back after a sub par 6months of injury and lack of gains! so good time to start up the log again - currently squat 3xweek, bench 2-4, deads 1x, just back to basics! a

last train bench/squat - 

bench -

10x60,60,80

8x100

work sets:

8x115 - 3 sets

singles - 135,145,150,155

4x140

9x120

8x110

14x100

ezy bar jm - 3x25x50

squats 

10x60

3x80,100,120,140

1x160,180

work sets:

5x200 - 4 sets

goood!! bench is on the rise, just been doing a ton of reps and set last 3 weeks, gone back to flat feet and ditched the wrist wraps feels so much better!! 

bench vid:

[reddog]

today: deads(speed day) + bench 

work sets: from floor

3x180 - 3set on walk backs - 3 rounds (27 reps in total) 1-2mins between rounds

singles 200, 220, 242

beltless pulls -

2in def - 10x180 - 3 sets

5inch def (bootlacepulls) - 10x160 - 1 set

close grip bench - 

work sets -

10x100 + chains (3 perside) - 4 sets

singles 120,130,140(pr) easssy 

30x60 - 3 sets feet up

few chins + rows!

really good session, deadlift weak at mo but will get back up soon enough, bench going so good at mo!!