getting after it, Nats build up

[reddog]

 

 

how ever saturday night will be loose

While the wife's away...

 

 

haha shhhh! shit just re-living youth abit too much 15hr solid bender of madness, bloody outstand though!!...good bye sweeet gains

 

skipped sunday as weather was nuts and i have no doors or full closed in walls in my gym+woke up with a real sore lower back on sunday, which is still tender now

 

tonight - squat/bench

 

squat - 190x4 - 5 sets, 200x1 

paused bench - 132x4 - 6 sets, 1x145, 1x155

cg feet on bench - 10x100 - 3 sets

chins 50 odd reps

 

solid effort really, squats pretty good, starting to adapt to changes well, old good morning and loose one here and there, bench feeling good, shaping for a good year ahead 

[reddog]

pull/squat/bench - 

 

did a few pulls as warm up just to 150, i really need to start attack deads again asap i can feel it slipping a way, just need to find a time during the day.

 

squats 190x2 - 6 sets and 132x2 for 7 sets on pause bench

 

shit felt heavy today, moved ok though, just coundnt keep tight against belt for some reason, may need check weigh and fatten up, going to do a full body blast tomorrow night away from any compounds to freshen up.

[reddog]

thurs did some full body pump stuff for recovery, went out friday destroyed all gain was epiic! rest saturday then got into it today with the GLA crew for our last get together of the year - good turn out of 7, hit all 3 lifts - decided to just get back in the game for squats no more pissin around as the walruss is starting his build up on now with sunday being his squats day so ill join him for the race to 300 - we are just rolling 5x5 until peaks out then 3s and so on etc will also add a build up to 5 mid week - basiclly the classic advanced 5x5 cycle bread and butter for strength gains

 

squat work sets - bet and wraps 

200kgx5 - 3sets then bumped it to 220kg to finish, all pretty easy, was left with sweet back imprints from one of the crews brand new okie power bar after that one 

 

was super setting it with bench, finally hit 140x5, then singles at 152 followed by 162xpinning!!

 

we finished off with 2nch def pulls to a heavy 3 - i taped at a a pretty easy 230x3

 

mint session fallowed by mad BBQ with the crew and planning for the new year, we have put in place a plans to host out 1st comp which will be a squat/bench rising bar comp, with some epic prizes, will keep updates as it progress...

 

few random clips from todays session, nothing to big yet but once we start it up in the new year, some serious number will be on....

 

https://www.youtube.com/watch?v=ufdig2cm0jM&feature=youtu.be

 

 

 

 

[reddog]

xmas eve - hit some shitty local gym only one down in the coro, very ave and $16, and still half the same gear there from when i was at high school, pretty much want to just go back and open a gym now 

 

hit all 3, nothing major -

 

squats - 5x160,180,190,200,220

pause bench - 5x130 - 3 sets, 20x100

deads - 3x200 

 

then lost all gains that night...well worth it

 

headed backhome tonight so hit some bench - 

 

bench - 

work sets 132x2 - 4 sets, was feeling good so cut last 2 sets and load up, to trying get pride back after sundays pinning

140x2

150x2 

162.5x1 - stoked!! even gave added a tribute to russ haha, watch vid of my fail last week and just noted how sloppy and uncontroled i dumbed it on chest so, kept tight tonight and nailed it!! really happy with progress!

 

feet on bench paused CG - 

100x5

110,120,125x3

130x2

 

10x100 - 3 sets \

 

stoked!!

 

VID:

http://youtu.be/xCV7N8Vscf8

http://youtu.be/xCV7N8Vscf8

[Spacebound]

what a loose kunt, fuckin lol]

 

Solid PR though

[reddog]

what a loose kunt, fuckin lol]

 

Solid PR though

 

haha cheers, gotta have fun with it, so many up-tight serious kents in lifting/bb

 

put out the call today as was keen on typical sunday session hitting all 3 lifts, big walrus stepped up so we had a pretty solid hit out -

 

squats - 5x5 heavy day - up 10kgs eash week so 210kgs today - pretty easy, just using 2m, 5 y/o traininf wraps at current to until weight gets heavy 

 

5x5x210

 

pulls 2inch def - we are hitting deficits every sunday after squats just 1 ramp up set today hit 240x2

 

bench(over load) - singles to 140 then added destroyer and worked upto 180x1 paused, good to feel that weight in hands, didnt feel to bad, few year should have that bugga i reckon

 

good train, back off to the home lands of the coro beaches for next 4 days of mayhem then will get serious again next sunday!

 

vid of todays session -

 

 

[Viking Power]

Good onya Piglet solid outing mate.. you have four wheels now onto five buddy..

[Pseudonym]

vid of todays session -

Nice - and is that a homemade monolift?

 

I'm trying to work out why this video didn't appear on the front page... Did you make the post, then edit it to add the video?

 

Also, I'm wondering why your previous videos are being pasted in as links, not embedded vids. Where do you copy the URL from?

[Realtalk]

Strong lads!!!

[reddog]

 

vid of todays session -

Nice - and is that a homemade monolift?

 

I'm trying to work out why this video didn't appear on the front page... Did you make the post, then edit it to add the video?

 

Also, I'm wondering why your previous videos are being pasted in as links, not embedded vids. Where do you copy the URL from?

 

 

 

yea mate, decided to leave the walk outs the the ipf guys, waste of energy 

 

i think i posted it at same time, the vid before i put in the link box, the last one i didnt, i just copied them straight from the youtube page once uploaded.

 

back home today, full recovery mode as its been 4 days of madness just substance abuse the shit food at its finest, bloody good times but time to knuckle back down and feel normal again, did a light 5x5 squat 140  and bench 110 tonight to get the feel back, all kicks off again with the crew on sunday, boys are on a mission its gunna be a good year of garage lifting 

[reddog]

bench - 

work sets - paused

5x120

3x130 - 4 sets

3x137.5 - 2 sets

8x120

 

squat/pull tomorrow

[reddog]

GLA super sundays back in actions solid first turn out - for me sundays is squats 5s build ups and def pulls -

 

squats - work sets

 

5x180

5x190

5x200

5x210

5x222.5

 

weds is -20kgs volume day so will start at 202.5, 5x5 for week 1 - will add 5-10 each week until near fail then drop to 3s and so on, should see my squat peak in about 7-9 weeks

 

2inch def pulls - top set - 2x245 - +5 on last week - was sick day pulling on a proper okie deadlift bar...all kinds of knurling - this is just my 2nd dead lift day, we just build up to something heavy off a deficit,  will be adding a mid week session with 2 deadlift or deadlift variations more speed and rep work will be added on this day 

 

vid of some of the top sets - 

 

[reddog]

come up lame after sundays session, right glut is blown apart haha so much dom action going on, decided to start work again today, just not ready for that shit, 10hrs of sweating like a beast, drunk over 4L of water and didnt even take one piss!! come home and went to sleep, woke up and went to the beach for a swim....back in the game for some bench -

 

extra long pause bench (3-5 count) -

work sets - 130x2 - 5 sets

 

comp pause bench -

work sets - 140x3 - 3 sets

 

cg feet on bench - 

100x8

110x8

100x12

60x20

 

band push downs x 50 odd

 

not bad, 130s moved at pace, 140s abit rough on last reps with ass want to lift, cg feet up quickly becoming one of my fav pushing movements, cuts out any leg drive, just straight pressing power, seem to be having some good carry over to normal bench, pretty good start to this block, will squat 5x5 tomorrow

[reddog]

squats vol night 5x5 

 

work sets - 5x5x202.5 

 

took abit to get going, by set 3 it was game on, depth was shady at 1st but once i out the cam side on it wasnt actually to bad, week 1 squats dusted, goood!

[reddog]

all 5 sets - 

 

[reddog]

pause bench - 

 

work sets: 3x3x130

singles: 140,150,150,150

 

cg: 3x30x60

 

quick little blast, bit tender but weights moved well, loving bench at the mo

 

[reddog]

hit train with some of the GLA crew last avo and also some of my footy mates, before we smashed all the beers post train...shit got out of control fast got home at day light wired as faark, extream substance abuse went done, was epic, even won a raffle for a lap dance...banked it...twice

 

training was build up 5s for squats top set 230x5

then bench was also some heavy rep, 140x5, 150x3, 160x1, 100x25

 

viD:

[reddog]

went and pick up remaining herd from airport yesterday so after 5 weeks of just the boys, so its back to the madness and normality as iv re-lived way to much youth of late, so time to knuckel back down for a while, although though all the pissin up and shit eating iv actually made some solid gains esp on bench, shows its all about balance 

 

tonight bench - 

 

paused comp bench - 4x130 - 6 sets

 

cg feet up - 8x8x90 on 60-90sec

 

push ups - 3x20

 

weights moved well, 5x5xsquat next train, goood!

[reddog]

squat - vol day week 2 - 5x5x207.5 - just adding 5kgs to this day weekly

 

pretty tough work tonight, sats 230s were a heap faster, just shows the difference in environment and not been gased from work has on the body, but really enjoy just grinding though and getting the work done, nothing left in tank after squats so weds will always just be squats fellows by nil.

 

have looking over all feds calenders and pick my 1st meet for this year, will be April 11 GPC waikato comp, fear way away but should be killing it by then and finally piss all over the bloody 700!!! faaark! touch wood

 

will start pulling again consistently from friday

 

first targets for that comp will be, 290/160/270 9/9 u100, dont plan to fully go balls out as nats arnt to far after so want to be in good stead for that, game on!!

 

set 1.2.4.5 from tonight

 

 

 

[reddog]

last avo - decided fridays will now be main deadlift day, so nice to get that back on track after really letting it slip abit, finish work at 3 on fridays so hit local gym, will look to do weekly as a good change in environment

 

pull/press

 

deadlift from floor - 5x5x200 - starting nice and light will add 5-10kg weekly 

 

was super setting with bench

 

paused bench - 6x2x140 - good pace

 

push ups x 43 though id have a crack, what a fail, mad pump though

 

lat pull down - 4x8-15x60

 

ss

 

back ext with purple bands and 25kg sand bag - 5 (with bang and band) -5 (with band) -5 (bw)x 5 sets - this was epic pump over hole back, crazy doms today, really need to do more of this shit

[reddog]

squats - heavy build up day - still on 5s, should be good for about another 4 weeks going up in 5kgs jumps id say 250-260x5 should be there by then

 

top set 235x5, 1260x1 

 

boys are all over the country today so we just went solo, fukin hot and under eaten made for a pretty ave, session however still got required numbers no trouble be it alot higher than it should of been, chucked in a single also to start feeling abit of weight on back again

 

bench - 3-5 count pause 130x2 - 8 sets - drop back to day as big 6x6 coming up mid week, just added extra pauses to increase the work load

 

few chins/tri push down at the end

 

squats - 

 

 

 

 

 

[reddog]

bench night - quick blast as heaps of shit to do

 

work sets - 

 

6x130 - 3 sets

8x120 - 2 sets

10x110 - mid grip - 1 set 

10x100 - cg - 3 sets

 

 

had planned my 6x6@ 80% tonight, was feeling pretty up for it, how ever wasnt firing! could of battle out and got all 6 sets but it was getting messy as faaark so just opted to take a weigh drop and get in some more clean work, good pump in the end! work will take place of weds 5x5 squats so will shift out to thurs, other related news super stoked to find next kid will be be born mid june (touch wood) not early so should be sweet for gpc national at the start of june haha yeooow!!! but sheeet 3 of the little buggas 5 and unders gunna put some stress on the gains, how ever this is why iv made the home set up...tooo ezy! game on!

[train hard]

great progress strong as !

[reddog]

squat/bench - more of of a back off day today as the full 5x5 would of killed the body for tomorrows big pull session, will jump back to 5x5 next weds starting -

 

squats - dropped all supportive gear tonight - 180x5 - 3 sets

 

hi bar pauses sqauat - 5s to 120, singles to 140

 

cg/med grip pause bench - speeds 110x3 + double under mini band - heaps of sets, then build upto 127x2 and 132x1 + band, was bloody heavy at top!

 

grip work - fat bar db holds - 45kgs - 3 sets per hand - Left 28,27,30 secs, Right - 46,47,36 - shittest grip ever, i can tidy this up deadlift will improve

 

top sets - 

 

 

[reddog]

great progress strong as !

 

cheers bro, slow and steady, fukin grinding for any small bit of gains i can get my hands on! must be about time for you to get back on that platform mate?

 

today - kept to my friday theme of hitting local gym for pulls, ended up having a few beers 1st after work, so was pumped up come lift time...didnt last lol

 

lat pulls and leg curls few light sets 

 

bench - 3-5 sec pauses - 3x3x140

 

pulls - 5x210 - 3sets

 

front squats - 5x5x80 mini complex back neck pp - 5x5x80

 

back ext with heavy band - 8 with band 10 with out - 3 sets - crazy back/hammy/glut pump!

 

lying leg curls 1 set 30-40 odd reps

 

good train.