getting after it, Nats build up

[reddog]

wasnt planning on training after going out for a few brews and what not, but got home ans started watching the ipf world and seeing nz's brett gibbs killing everything got me pumped so was went down to test wounded pec area on some heavy bench then ended up doing a full 3 lift, bloody good fun!

did: 150/260/260 (bench was 1st)

bw:96kgs

bit rough and loose on the lifts, limbs flying all over the show but really happy.

 

[Leeroid]

Easy lifts! Big total on the way.

[Pseudonym]

Getting a nice curve on that bar with 260, mate.

[AZIDE]

Getting a nice curve on that bar with 260, mate.

speaking of that, if you use an especially springy bar for deads itd be easier. or use narrower grip spacing to cause more spring in any bar. take less weight at the start and take full weight at a higher height plus lift the plates less distance. was watching vid of george leeman doing deads and he used very springy bar. how springy are comp bars compared to the average gym one?

[reddog]

Easy lifts! Big total on the way.

few kgs iin the tank, not a lot though, gotta get this faarkin 700 this year after 5 odd years of tring surely!

 

Getting a nice curve on that bar with 260, mate.

yeahh shit bars, good for pulls with that bit of whip but can throw you around on squats if your not tight, decent bar is on the shopping list

 

 

Getting a nice curve on that bar with 260, mate.

speaking of that, if you use an especially springy bar for deads itd be easier. or use narrower grip spacing to cause more spring in any bar. take less weight at the start and take full weight at a higher height plus lift the plates less distance. was watching vid of george leeman doing deads and he used very springy bar. how springy are comp bars compared to the average gym one?

 

 

yea way better, in most fed for deadlifts they use a special deadlift bar which is .5 foot longer, thinner and has a heap more whip i think capo nz is the only fed to use one here at this stage. yeah leemans bar is crazy he pretty much doing a rack pull by the time the bar leaves the floor, there is also a squat bar which is the opposite, thicker and ridged as faark.

tonight at the GLA (garage lifter association) board meeting we got into some work:

bench: 10x110 - 5 sets

speed squat - 3x100+bands - 10 sets

2in def pulls - to set 200x10

bb row 5x5x110,110,130,100,100

epic session, nothing to major from me as max 2 nights back but last set of deads was a ball buster

got heaps of footage:

strong benching from nate and bigK both these guys are under 90kgs and just getting into powerlifting this year and also big VP who is a man on a mission this year

[AZIDE]

interesting, cheers. where do you train? like wheres the garages you guys train at, auck? suburb?

[reddog]

interesting, cheers. where do you train? like wheres the garages you guys train at, auck? suburb?

yeap we are in auckland, garage locations albany and orewa, just get togther every sunday avo for a good bash on the main lifts, if you;r ever around and keen to get into it, flick me a message for location/times, we are keen to get anyone involved who's keen, will be getting back into these session again in 2 weeks

tonight: squats 5x5x170 singles, 190,200,210

bit of light bench,

fukin still sore as fuk from sunday so just squats light at mo but adding 5kgs each week to this full raw session, still a decent work out due to been so weak with out wraps at the mo.

[reddog]

Bench - went with close grip tonight working around pec wounds

paused reps - 

10x60

8x60

5x80

5x100 

5x110

3x120 

1x130

1x135 

3x125 - 3 sets 

touch in go -

10x100

12x100

15x100

30x60 

wg back nec press and wg curls to finish.

[reddog]

deads -

sumoish - 60 - 207.5 - 2s jumps every 10kgs

conv - 2in defs - speeds 165 8 sets on 3 on 60s

stiffleg dimals - bb row and gms few rounds light weighs hig reps

work hard on making this mid range sumo stance i use better, great form until 180 odd then its average, faaark it! but will stick at it as i want to use it for my comp lift

 

[reddog]

squat/bench

prog sets - squats

5x140

5x150

5x160

5x170

5x180 - 180 goes on to 5x5 next session

bench, comp grip and pause

work sets -

3x3x130

2x1x140 - 3 count pause

bit under the weather so kept it simple, going to stick with these wrapless squats for a decent while i think, its a big weakness and needs to be bought up

 

[reddog]

bench - seem healed up so starting a 4 week volume blow out want to have a crack at 160 all going well, will be useing pause reps on all work sets, basing around a smolve style but modded to suit

tonight -

bench - 6x6x105, 3x1x125

rev curls 4x10

nice easy start, quailty speed, and tightness

 

[reddog]

week 3 - squat - base building

work sets 5x5x180

pretty tough, would rather do 5x5x220 in wraps lol, this raw stuff is rough, but will be be worth it once back in..

keeping the week day trains to 1-2 exercise at current due to lack of gas, only getting one break at 10am at work at current leaving a good 7hrs between decent eats, not the best for gains esp working in a physical line of work, but iv tuned the body into taking in a crazy amount of food in one sitting and maintaining around 96-97kgs, would like to add another 5kgs or so

[reddog]

week 3 - squat - base building

work sets 5x5x180

pretty tough, would rather do 5x5x220 in wraps lol, this raw stuff is rough, but will be be worth it once back in..

keeping the week day trains to 1-2 exercise at current due to lack of gas, only getting one break at 10am at work at current leaving a good 7hrs between decent eats, not the best for gains esp working in a physical line of work, but iv tuned the body into taking in a crazy amount of food in one sitting and maintaining around 96-97kgs, would like to add another 5kgs or so

[reddog]

bench - 

5x112.5 - 7 sets

quick 20min blast, exlosive, had half doz and a few beers for dinner so came home in good form, got in got out, job done.  This is why powerlifting is awesome, eat/drink what you want still make gains apose to body bulding which to me would be a faaarkin nightmare lol, gooood

[reddog]

week 2 deads - peak prog

top set: 220x2 - sumo

assist -

10mins -172x3 -  2in def beltless conv pulls - got 7 sets in time frame

bb rows - 10x100 - 4 sets

pull up.

super happy, best form to date on sumo, just how i want them to look for the style im working on, keeping hips high from start positon, really work hard on tach, will see what happen when weights start to get heavy as this is when break down occurs, will ad 15kgs to top set next week.

top set : 

[reddog]

last night - 

paused bench - 4x120 - 8 sets - ok

today -

squats -

work sets:

5x145,155,165,175,185 -  

not bad will go to up 7.5 next week, id like to hit a decent set of 5 wrapless at 200 then change off this set up, going to start adding wraps back in from next week as main lift then wrapless as secondary.

1x200,220

paused bench - 3x127.5 - 6 sets, 1x137.5 - 2 sets (5sec pauses), 3x127.5 - 3 sets, 

pretty solid for 4th session this week, will try for another 4 this week then drop its down fellowing week if need be

18x100 - close grip

6inch box pulls - 3s at 172 - 5 odd sets working on my sumo postion

ezy bar curls cg and reverse 4 set/12

rest day tomorrow, going well, so far, just need to start adding in core work and everything will be inline for some serious pr's when the time come 

top set of 5s -

 

[reddog]

pause bench week 2 exv -

work sets - 

6x6x110

extra long pauses - 2x1x140

feet on bench close grip - 3x8x100.

[reddog]

bench 5x115 - 7 sets

squats - singles to 200,  3c pause 3x3x140

just a quick one, no game tonight other stuff to do, big one tomorrow+sundays GLA board meeting

[reddog]

week 3 pulls - 

sumo - warm ups from 60 - 210 for 3s in 20kg jumps

top set: 235x2 - ok not as good as last week, will go up again next week, hating how slow it is off the floor

conv betless 2inch def - 11min time limit - 180kgx3 - made 8 sets

bb rows 8x80 - 5 sets - light strict ones this week, as beck taxxxxd

3x1min planks

top set:

[reddog]

strong super sunday session for the Garage Lifters Association, 4 lifters showed, nothing to major just banking reps and good volume been 7-8 odd weeks out from next 3Lift with a cheeky bench comp chucked in there for good measure for some of the guys - highlight reel 

 

u110 T.Green - sq - 5x5x210 (2m wraps), 5x210 - pull, 180x4 bench destroyer

u90 Nate - bench - 10x3x132 - (hit 6s paused on last 2 set)

u90 bigK - bench - 10x3x147 (had max max set at the end 147x8)

u100  My self - sq - 3x7x210 (2m wraps), beltless pause sq 2x5x140, pull 6x210, bench destroyer 9x140 

 

first week on this build up, stoked with 2 out of 3 sets of squat as the 1st set was rough as i kept farting hard and cracking up! all on vid lol, deads were good just jumped in for a set as hit already on friday, then tryed the bench destroyer and pumped out a few reps, All the guys are looking at doing capo nats so i think ill join them, wasnt planning on lifting until some soild gains, but dont want to miss a chance to battle it out with the boys! not going to over push it as main focus is 700+ at gpc nats but will give it a good blast, gotta keep that tom lee honest! the natty warrior will rise!

 

will up load some footage later:

 

[Leeroid]

All the guys are looking at doing capo nats so i think ill join them, wasnt planning on lifting until some soild gains, but dont want to miss a chance to battle it out with the boys! not going to over push it as main focus is 700+ at gpc nats but will give it a good blast, gotta keep that tom lee honest! the natty warrior will rise!

 

will up load some footage later:

 

Awesome to hear bro! I knew you wouldn't be able to stay away.

 

Training looks like it's going well too.

 

A challenge for biggest total between us may be in order

[reddog]

Leeroid wrote:

All the guys are looking at doing capo nats so i think ill join them, wasnt planning on lifting until some soild gains, but dont want to miss a chance to battle it out with the boys! not going to over push it as main focus is 700+ at gpc nats but will give it a good blast, gotta keep that tom lee honest! the natty warrior will rise!

 

will up load some footage later:

 

Awesome to hear bro! I knew you wouldn't be able to stay away.

 

Training looks like it's going well too.

 

A challenge for biggest total between us may be in order

[Leeroid]

Haha that squat set is crackup.

I'll probably aim for similar numbers on squat and bench but maybe only 250-260 on the dead.

[reddog]

bench night - 

work sets - 

6x112.5 - 6 sets - paused

3x130 - 2 sets - paused

cg - 10x100 - 3 sets - tng 

pretty soild, holding together well! all amost staked it hard today of 2nd floor of building but arm somehow shot out and clung, thought i ripped the c*nt out of the socket, been sore as fark since but was mint after benching so think its still game on! will be interseting in the morning

moving on...will lay out little plan for this build up to comp, think its about 7 weeks out, havent got the time/energy/motavation to do a balls out attack that i have in my head this round, so going for a more casual approch...

bench: another week or so of this high vol, high frequency then rest and test, fellowed by 2-3 weeks high insity low vol, focusing more on shoulders then last 3 odd weeks in to comp will attack 4x per week again with a week off to end

squats: 2xweek, weds will be high reps, full raw, using 2 of hi bar, paused, low bar with 3-4 working sets on each, weight will increase weekly, Sunday comp style, belt and wraps 3-5 working set, will hit 6s this week, fellowed by a few weeks of 5s and so on down to tripples etc, not as much frequency as i would like to make a decent gain how ever its all im willing to give at this stage, all going well I should be able to hit a PR even 2.5kgs will do.

deads: will keep going with current, working upto a heavy double in comp stance then smashing the assit work with beltless def pulls, gm's, stiffs and  will added in front squat here also and every 2nd or so week another session will be added in which is just a build upto a heavy 5 just with a crew on our sunday sessions, im a big fan of deadlifting more than once a week so always welcome it

if all works and i had a perfect day hitting 9/9 comp will look like this....

bw:99.99/raw+ - 250/267.5/272.5 - 140/150/157.5 - 240/260/270

GAME ON!

a set of each exercise tonight:

 

[reddog]

squat - light night 

hi-bar, narrow stance, toes forward 3x8x140 - enjoying how up right i can stay with hi-bar, how ever highlighted a clear weakness in legs even at such a light weight, as hips started shooting on end few reps and backed it up, gotta get those quods back up!

comp style pause squat - 5 count - 5x3x100 - working holding postion in hole

cg curls - 5x12x40

planks 3x1mins

good start, nice and light  but on point, will build into a banga in a few weeks as weights build , then ease back down into comp.