getting after it, Nats build up

[reddog]

just hit standard squat/bench today with a the, was mint session with the boys on the mono and comp bench getting that inside feel squat was 2s 6 sets at 220, and bench 4s at 130, all pretty standard stuff, pretty much just stick to the comp lifts this close to comp...goood

[reddog]

week 2/6 pulls - 5x5x85%

leg press and lying leg curls 3x15-20 nice light sets for warm up

deadlifts - 5x220 - 5 sets - good yardage there, can hit 5 any day but to get 5 sets is a huge step up, form was pretty tight though out, really happy with consistancy on pulls, Im not gunna be able to hit the big squat i wanted but will make sure of some solid gains across the board, will peg it back next week with verations then on to 5x3 around 240, 600lbs is near

ohp 5x5, leg press 3x25

goood!

few lifts from last week - 

[reddog]

thur night - had an extra days rest as stil pretty beatin up from mondays pulls

squats - 4x220 2-sets 1x230 - was ment to do 6 sets, just not up to the task, going to have to pull back what i would like to do, too what i can do, long days and 9pm gym session killin squat gains on top of a screwed knee have turned my faviour lift into a nightmear!! will just prob do some kind of heavy single/double with back off sets by feel a few times a week now and just take what i can get, the base is there so will just rage it and collect

hi-bar 5x190

pause bench 6x2x130

cg 3x10x100

on a bonus bench is feeling well on.

might do a 3 lift tonight, then big day out reffing and spotting and loading at gpc nat tomorrow, u kents better sink your squat! fingers waiting on the red light....

[Leeroid]

Mr high squat checking in

[reddog]

Mr high squat checking in

ipf depth or red...

tonight 3lift - pushded bench but left plenty in others - 

squat - 260

bench - 157.5

dead - 250 

happy enough, squats still not that easy, bench pretty solid, tryed 160 got pinned lol, jyst a light dead with 4 warm up pulls to 250 as it was 10 by then and didnt want to rage nabours 

[reddog]

madness of a weekend, with good day at gpc seeing some of crew getting it done, fellow by killing weeks of gain with a hang over type movie night out with all the old crew for high school, ending in some kind of raging bar full of trannys? 

how ever half recoved to day in got some squats in and fuk me for the first timne in 4-5 weeks my knee pain was gone? even made it to 200 wrapless with ease (havent made it over 160 in awhile)

just built up and ended on 270x2 not to bad could of grined out another i think, any way bloody stoked that i may now be able to hit a PR in 4weeks, wont be the number i wanted but even 2.5kg pr will do, yeoooooow!!

elbow were fuk after that so cut bench and did some band push down and what not -

vid- 260 and 270 squats

http://youtu.be/I0eEX-VgJwY

 

 

[reddog]

got drenched all morning so got the fuk out of there at lunch time, got in for a early train, (got in...as in my carport as my gym just closed with out warning a day or so ago, and rest of gyms in the coast are average at best) 

not caring about following a strict structured  programme now, 4 weeks out i know where im at and what works, so just having fun with it now with out getting all up tight about shit, will hit pb's and go over 700 thats all that matters to me at this stage 

ended up doing a push pull on main lifts to near max singles - 

pause bench - to 160 - stoked to hit the 160, still shit but slowly moving up

deadlift to 260 - was way harder than it should of been!!

cg feet up 3x10x100

floor press to 3x120

band push down few sets of 20

goooood!

 

[Viking Power]

Hello Red Dog... might start up a training log again... and keep a close eye on you...

 

 

[reddog]

Hello Red Dog... might start up a training log again... and keep a close eye on you...

 

 

haha this guy....get it out there bigdog, the peolpe will been keen to this 290 squat on sunday...

[reddog]

tonight - just kept thing light tonight, aim was to move weights at speed, as word is there could be some heavy squats going down in the mono this sunday, if feelin on.

squats - 210 for 3x3, 3x200 after speed slowed

bench - 5x5x120

hi - pause squats 5x5x120

circuit 2-5 sets 15+ reps - bb row, chins, curls, band tricep variuos angles

[reddog]

sunday squats - goal was 600lb for 3, wasnt on, did 1.025 lol then got pinned!! then did a back off set at 220kg for 10 as punishment which wasnt to bad, next week I will be back in! will squat 600lb for 3 or hand in natty card get jackd to make sure i will never be pinned again! I 100% now I can do it, just mind wasnt there today!! 

[reddog]

vp 280x1, 220x10 - 

red 272x1 + pinning, 220x10 - 

http://youtu.be/oMjsaRQOXsA

[reddog]

bench - 

3 count pause - 3x130 - 8 sets

cg feet up - 3x6x100

elbows smoked from last nights squats so jumped on bands and hit heapa reps on push downs and over head ext to flush them out.

came up abit lame this morning seem to have done somthing around the trap, delt, neck area really hard to pin point but lucky enough no effect on bench, will leave deadlifts for another day or 2 as thoughs hi rep squats have taking a toll on gluts and quods, want to be fully recoved as I want to really crush my 2 re-maining deadlift days.

vid from last weeks pb bench and some pulls -

[jimmybro1]

vp 280x1, 220x10 - 

red 272x1 + pinning, 220x10 - 

http://youtu.be/oMjsaRQOXsA

When does the deload begin for GPA worlds and whats the planned openers and target total?

 

[Leeroid]

That's all top secret stuff mate. The big red doesn't reveal his cards until the big day

[reddog]

 

vp 280x1, 220x10 - 

red 272x1 + pinning, 220x10 - 

http://youtu.be/oMjsaRQOXsA

When does the deload begin for GPA worlds and whats the planned openers and target total?

 

no real de-load to speak of will go down, pretty much push though as training has be pretty shit to be fair and need all work i can get in

number wise i would love to shoot for pr's on 2nd so in an ideal situation would be: 265/282.5/290 - 145/152.5/160 - 245/265/272.5 - pretty sure bench and pulls are on for this how ever still up in air over squats, might end up dropping abit 260/275/282 - 285 but will see how next 2 weeks play out,

really want to just bank 9/9 so 3rd will also depent abit on how well the days going and not worried if  i have to drop a weight down abit to bank it.

 

[reddog]

That's all top secret stuff mate. The big red doesn't reveal his cards until the big day

haha all out there now mate, how ever after seeing what you hit the day before i may need to adjust to keep one step ahead of nz strongest asian

tonight was few pulls, wasnt feeling it at all and ended just pulling 5 singles at 230 on the minute and cut it, need to join a gym for mid week trains to kick the motavation back in, fukin raging our gym shut!! faaark

[Viking Power]

Easy numbers for you mate... Keep pushing 

[reddog]

Easy numbers for you mate... Keep pushing 

all over it *dirol*

tonight - raged from average efforts last night went down to one of the local gym which has just got in some new gear to my surprise it was sweet racks 4 of them, what a find!! so this has now solved mid week issue, and will be my home 1-2 per week - any way hit all main lifts working upto a heavyyish 3 at about 8/10

pause squats - 3s to 190

comp squats - 3s to 240

deadlift - 3s to 240

bench - 15x100 - 3 sets, 20x100

then did a light circuit around some cable machine to stretch out 3 rounds 15-30 reps 4 exercises

really enjoyed that, bit knee seems to be fuked out again,,,,kinder hoping it just blows out at comp so i can just bench on the daily....

[Viking Power]

 

Easy numbers for you mate... Keep pushing 

all over it

tonight - raged from average efforts last night went down to one of the local gym which has just got in some new gear to my surprise it was sweet racks 4 of them, what a find!! so this has now solved mid week issue, and will be my home 1-2 per week - any way hit all main lifts working upto a heavyyish 3 at about 8/10

pause squats - 3s to 190

comp squats - 3s to 240

deadlift - 3s to 240

bench - 15x100 - 3 sets, 20x100

then did a light circuit around some cable machine to stretch out 3 rounds 15-30 reps 4 exercises

really enjoyed that, bit knee seems to be fuked out again,,,,kinder hoping it just blows out at comp so i can just bench on the daily....

What's this kinda of hope knee blows out so you can do bench only - WTF 

f**kin rest it, strength is there 3's at 240 is only going to keep the nighle there you mad bastard come on I want to see PB total  don't be a pussy 

 

[reddog]

sunday 3Lift day, built upto around 2nds, was planning on sqauting more but its not there, knees not right, so went with option 2, should stilll pr, not to worried will go light now and pumps some vol until the comp, 

train - 

squats - 260 and 275 - pretty high and sore

pulls - 240 and 265 (265 is a pr)

bench - 145 and 152.5, 140x4, cg feet up 5x5x100

good fun that ended up being a 690 which is a = pr with no real effort and in about an hour so on track, just gotta tidy some of the lifts up. 

other maddesss seen, viking, ezyE and opti all pull 300kgs and bigK benching 180 at 90kg dripping wet, mint session, will up load vid later

 

 

[reddog]

viedo.....so epic, 300 used to be a crazy number, now we have 3 dudes pulling it, in a carport on a sunday avo!! sorry the vid filter doent work but here is link to youtube vid - to be strong you must train with strong

http://youtu.be/e7aVvo-i39g

[Realtalk]

350 is the new 300 now bro... Like I said in my journal 300 DL doesn't seem that epic/special anymore lol

[Realtalk]

K maybe 325 or 330 lol 350 bit high 

[maccaz]

still crazy

i remember on here being mind=blown when big john deadlifted 300, now thats almost like the standard