getting after it, Nats build up

[reddog]

any you kents keen for some of this message me, will fill you in, gunna be a epic day, there was a planned capo comp this day that changed dates so iv got in there and gunna put this together, hoping to get top lifters from all feds involved, to settle it, who is he king of the bench - gunna hit up some sponsors and hopefully put up $500 odd cash and a few other things up, only 3 weeks but should be able to put a fun event together - one bench, rising bar, point system on each even etc

 

event page will be updated with details this week, will prop cap at 20 as my house isnt that big...

 

https://www.facebook.com/events/894445637254701/894449007254364/?notif_t=like

 

 

[reddog]

low vol, heavy weight squat day plus rep bench

 

squat - 240x5 - really easy today, high but easy money, had wraps nice and tight was just popping up, single at 265 adding 5kg to this also every week

 

bench - top set  tng - 140x7, 32x100 3/4 pump set, crazy skin tearing pec pump gained  

 

real fun session 

 

[Leeroid]

Solid

[Spacebound]

You should probably start your own fed haha, looks like a chill as comp.  

 

100 looks like an empty bar.

[reddog]

You should probably start your own fed haha, looks like a chill as comp.  

 

100 looks like an empty bar.

 

lol nah we have it good now 3 to choose from and heaps of awesome comps, just not that serious on it now, just mint to have a bit more fun with it, although would love to build something like the pro raw they have in aussie, powerlifting as it should be, all open, 4 weight classes, all feds in, best of the best going at it, now that would be faaarkin sik!

 

tonight - bench 

 

just worked on nice clean paused comp reps tonight to tiding it up after sundays thrash

 

work - 

4x4x130

 

cg feet on bench - 

5x5x100 - touched these high to work some extra delt, no sinking into chest , paused

 

static fat bar holds 45kgs   () = last weeks times

 

left -                    right - 

36sec (28)        55sec (43)

37sec (27)        41sec (41)

42sec (30)        42 sec (36)

 

+30sec              +18sec

 

week 2 on grip work, really happy, esp on left, right grip was ok just got crazy forearm blow out

 

band ext 3 sets 20-40 reps

[reddog]

squats vol night - 5x5x212.5 - took a while to get going, set 3-5 not bad, thinking of changing shit up for mid week squat sessions instead of the 5x5, if i was in a full comp prep i would keep on it few more weeks then drop to 3s etc how ever in this phase im more keen to mix it up abit with some different rep ranges im thinking variations, will see mind set come next week

 

set 3 and 5 -

 

 

[reddog]

bench/pulls at OBG - did a warm up circuit of pull dwns, cable stuff leg ext and curls

 

bench - extended pauses - felt weak today, bw is down again, back to one smoko aday now!!

2s to 145

 

3x3x130

 

5x8x100 - med grip

 

pulls from floor - have decided to drop the volume and just smash 1-2 fast top sets now as i want to start adding a 2nd pull day in

 

top set - 5x220 - really good set, nice and fast, grip already starting to feel better

2x240

 

speed pulls - 2inch defs in heels

8x3x140 + doubled over mini band

 

back ext 8bw-8 25kg bag-8 bw - 3 sets

 

gooood!

 

[reddog]

GLA super sundays back on deck today with solid crew of 8 - 

 

work up to top set of 5 at the programmed 245kg - nice and easy but fuk man, high as a kite!! gotta sort ma shit out, 2nd time on the proper 25kg massive fat, long  bad ass squat bar and back in the mono was not feeling cumfy as i normally do at home but no excuses, powers there just gotta drop it!!

 

squat 245x5

 

bench pausesd 8s at 120

 

pulls to 240

 

forgot cam but scraped in a few clips - 

 

[reddog]

squat/bench - 10 weeks out from comp so pulling back in prep for a build up, will start a more structured run in about 6-7 out

 

squats full raw tempo 4-0-fast a poss 185x2 - 5 sets, hi bar 5 sec pauses 3x3x100 - body feeling pretty beat up so took the chance to do some very slow controlled squats, pretty much so nothing hurt haha, although a pittaful 185 felt like a house on my shoulders

 

bench just worked upto a heavy one for the day with a few back offs 1x150, back offs 4sets of 2 at 140

cg feet up 4x5x100

 

grip was fat bar hold with 45kgs - crack 1minL and 105R on first sets, 30s and 40s after that. stoked to crack the min, gunna do some other grip stuff on a 2nd day weekly, about the only thing i enjoyed about this train...

[reddog]

squats- felt like doing some heavy singles today and play it by feel

 

single to 220 with belt - first time to 5 wheels in over a year and a half since injury, its been a huge mental block for me, but tonight, just got the mind right and got about it! nice and deep with plenty plenty left, was a huge thrill as funny as it sounds and 100% squat highlight for along time yeooow!!

 

wraps added 240, 262.5, 282.5 - wanted to take rank on the GLA rankings board so match walrus to take rank in lower bw (102kgs)  still not the deepest but really happy with form, shown, soon as i started squat i knew it was going to be no worries, love getting in that zone!! left full pump up on vid haha

 

bench 6x10x60 - blown out here, have pick up some kind of strain under left pec from tuesday, just need to lay off the heavy sets for a week or so and get it right, prob due for abit of a deload anyway 

 

vid: 220,240,262,282 - excuse the corny edits..

 

[Pseudonym]

Watching you get your head in the zone is fascinating, bro. Is there a particular process you follow each time?

 

Also, what's with the elbow bands in the benching video above? Do they take a bit of a weight at the bottom of the rep or something?

[jimmybro1]

Watching you get your head in the zone is fascinating, bro. Is there a particular process you follow each time?

 

Also, what's with the elbow bands in the benching video above? Do they take a bit of a weight at the bottom of the rep or something?

Its a slingshot.

 

Stores the gravitational energy as elastic energy which helps you to initiate the lift when you reserve the lift. Also tucks your elbows in.  

[reddog]

Watching you get your head in the zone is fascinating, bro. Is there a particular process you follow each time?

 

Also, what's with the elbow bands in the benching video above? Do they take a bit of a weight at the bottom of the rep or something?

 

i just try and fully clear the mind, start breathing really heavy, hit something and yell, iv really gotta fire up on the out side to lift at my best while others so cool and claim and rage on the inside, its amazing the feel though i can tell soon as i un-rack it that im going to smoke it when im in that mode, but soon as the mind wonders its a grinder or a pinning, i literary cant even feel the weight when im really fired up, i did 180s on tues that felt twice as heavy as the 282 i did 2 day later

 

yeaarp as jimmtb said its good ol slingshot, really good for over load work will help spring the weight off the chest then deloads mid way though, great way to get used to feeling big weight, also real good if you have an injury keep you tucked in and takes shoulder pain away, keeping you in really good form etc 

 

mark bell the maker can explain better - 

 

 

today - 

 

quite one today with 4 of the crew missing....word on the street is there could be a rebel break away garage/carport fed forming? decided to start hitting pulls on sundays as they really need a push 9 weeks out from the GPC New Zealand Waikato champs, vol is low as squats have picked up to 3x a week for the lead in, so one main set of 5 is done, then one other pull movement is selected (today we hit 10 sets of 3 of def pulls - you go - i go etc) .... big walruss started at 240x5, and my self 225x5 (tried a shitty half sumo thing today...never again) tough start but game is on!! also did 5 sets of row with 110kgs and some light sling shot bench as still nursing abit od pec damage, seems also ready to go again though!!

 

deads - 

 

[reddog]

squat - have a 5 week big volume phase planned for comp, so iv got 2-3 odd weeks spear now, so just doing what feels good that day, choose hi-bar squat tonight as back and delts are tender, only working around 60% but adding in other variable to increase intensity, used tempo to night 3sec down and fast as possible up, really enjoyed it, can feels quods will be sore next few days

 

hi-bar - 5x60.60,100,100,120,120,140,140,150,160

10x140

 

bench just worked upto a few singles to test pec wounds, seem to be good to go,did 3 single at 140 with long pauses, looking forward to the garage comp on sunday, should be a few 200+ benches going down!!

 

front squats 5x5x80 

 

feet up cg bench 3x3x110

 

clamp squeezes  - 3 set max reps

 

real funn little session 

 

 

[reddog]

squat/bench - did full comp style lifts tonight, a pre prime for a big up coming 6 weeks, just 5sets of doubles, squats at 220, bench at 135, really working hard hitting solid consistent depth

 

finished with cg - curls - push downs 3 rounds 15-25 reps

 

good yards, that will prob be it, with a few other activity planned next few nights until sundays bench blast yeoow! will get those deadlifts in then also hopefully 

[reddog]

had the back yeard bench bash today

 

we did 1rm paused, 3rm tng and bw max reps

 

was pretty muching running around getting it sorted so just tokin lifts for me, got pinned on 160, did 140x3 and then 21x105 for bw reps

 

was an awesome day though had some big dogs and first timers so an awesome mix of 13 lifter - some good head to heads big opti and darran both takin 217.5 on 3rds with opti sticking it and taking the win, then darron going a sneeky 2.5 up to stike back on the 3rm with 192.5 to 190, some good rep out battle also with bigk and nate both hitting 30 goood day

 

vid of 3rm and 1 rm - 

 

 

rep out vid - 

 

[reddog]

bench/squat/pull - chest so dommed out from sunday  had to just do front squats as couldnt hold bar in any type of back squat postion

 

fronts squat - 3-5x60,60,80,80,100,120,130,140 - bloody hard, not on legs just on core keeping bpdy from folding forward

 

pause bench - 10x60,60,60,60

 

5x80x80 - finally started to free up 

 

8x100, 3x120,120,132,140

 

15x100

 

cg floor press - 5x10x80

 

pulls 3x8x140

 

good little beed up, 8 weeks till comp time yeooow!

[reddog]

bench....still abit sore so opted for some speed stuff with bands

 

work sets - 6x6x102.5 + double under mini band maybe 15-20kgs at lock out

 

god speed was really blasting straight though the tension so build up a few singles 120, 130, 130, - maybe had another 5-10max, 130 felt real heavy at the top drop back to 102.2 for 10, then dropped bands and did the bw for reps again at 105kgs, fukin 21 again!! bullshit same as last time!! pinned on 22, at least i think it was havent looked at vid yet

 

then ezy bar curls 5x10x30

 

gunna finish work early tomorrow and hit local gym for some serious squats!!

 

[reddog]

gym - 

 

squat 250x4 - fukin shit gym bent bars, un even floors and rack inch to high, almost bailed on walk out, munted up wrists, easy enough though, but wont bother going there for squats again! cant not beat the shed

 

fat bar, trap bar pulls 190x5

 

from squats 120x5

 

row machine and leg curls 2 large drop sets - chuck these is to justify going to an actual gym, back into some serious pulling on sunday with the crew

 

some bench from last night -

 

[reddog]

bench/pulls - sunday is ment to be pull day how ever couldnt make it over to session then my home session turned into scooter,skating and bike stunts and ramps with the youth, so forwarded to today which was good as it gave me insite into how i want to pull this piss weak deadlift up!

 

tonight was 5x5x190 - every 4th weeks will return to 5x5

 

bench - came up with some big pyrimid thing tonight - was super setting it with deadlifts

 

10x60

10x60

10x80

10x80

10x100

10x100

10x120

10x120

change to close grip and back down

10x110

10x110

15x90

15x90

20x70

28x70

 

nice and swole after that

 

cg ezy bar curls - 3x12

[reddog]

squat/bench assist

 

paused hi-bar - 3s to 160

 

cg pause bench - feet on bench - single to 135, back offs 3x3x120, 3x5x110

 

front squat 3x3x145

 

bb row - 4x10x70

 

 

squat not working tonight, will hit heavy comp squats on friday, bench again good, got in some really good volume and really enjoy just to pure pushing with no leg drive, building up nice, 140 would of been max on that movement tonight

 

[reddog]

squats - just standard comp squat tonight, really taking accountably for depth now, as to be fair iv been slack! going to start pumpin up the vol now as comp is nearing 2 - 3 hopefully 3 squat session a week, not going to go over 220, but will be min 5 working sets to below ipf depth, will start monday

 

tonight: 3x3x220, 2x240, 5x220 - pretty happy, just loose wrap on 220 so no probs, cranked on 240 and went abit short, im never going to be a super deep squatted as my knees always squirt forward but we will god damn try! time to bring back the squar machine and work toward to that bloody 300 this year! yeooow!

[reddog]

[reddog]

Saturday - made a sweet viking press out of some scraps floating around the place, so did some product testing worked upto 85kgs + chains and bands for a few sets see vid:

 

 

 

today lifts up at walruses new pad: pulls russ n red, squats for rua
*walrus is going balls deep weekly adding a rep each session today taped out 280x1
*my self working to a plan this week was 5sets of 3 at 80% (212.5)
*Rua starting to learn the wrap game workin to an easy 170x3

then some fun CG bench to around max to end, with plenty of pinnings on deck!

 

[tyreguy]

bench....still abit sore so opted for some speed stuff with bands

work sets - 6x6x102.5 + double under mini band maybe 15-20kgs at lock out

god speed was really blasting straight though the tension so build up a few singles 120, 130, 130, - maybe had another 5-10max, 130 felt real heavy at the top drop back to 102.2 for 10, then dropped bands and did the bw for reps again at 105kgs, fukin 21 again!! bullshit same as last time!! pinned on 22, at least i think it was havent looked at vid yet

then ezy bar curls 5x10x30

gunna finish work early tomorrow and hit local gym for some serious squats!!