getting after it, Nats build up

[reddog]

haha yea the joys of powerlifting, have had a good run with elbows of late, used to get killer tendentious every 3months for low bar squat, thankfully that stage as long pasted, duno whats going on now though, still can work around it so all good, shoulder and Achilles are the major worries at mo, coved in this rock tape shit, feeling like a crossfitter!! will battle on - 

 

last night came in with plan of 3x3x250 on squat, hit that well, feels good, wanted to do some shoulder work, how ever didnt really work, so cut it there, pulls sunday 

[Realtalk]

What did you do for your bicep tendinitis bro?

[maccaz]

i used to get sore elbows/biceps from low bar squat

over time it got better and better from shoulder mobility/chest stretching and just getting used to the position i think

 

at first it was 8/10 pain now at very worst its a 1-2/10 but usually nothing at all

obv not lifting same as you guys but similar prob soon as i went to low bar, and benching before squatting aggrivated it

[reddog]

What did you do for your bicep tendinitis bro?

 

pretty much just stuck it out and its would go after about 2-4 weeks, i'm fukin shit when it comes to looking after injury's, how ever iv founds since iv started squatting with a thumbless grip iv never had the pain again, I think its links as i used to squeeze the the hell out of the bar it it would put a stack more pressure though elbows, now i just rest hands over the top

[Realtalk]

Ok bro thanks will try

[reddog]

quick earlier session today on deads with the walrus

 

5x3 this week - 225kgs, then 230 for last 4 sets and to lazy to take off big plates - bloody slow reps off the ground today...all good, work banks singles next week...

 

bent rows 6-8x110, Vp power shrugs 4-8 to 210.

 

[reddog]

squat 3x5x200

bench 3x3x120, 2x2x130

 

no upto much just in limbo, wanna get this comp done and get on with a proper build up under way

 

squat from last friday, few hoffs in there! nothing some more weight on the bar want fix, just gotta get back up though ...

 

 

 

[reddog]

fri - just planned to work up then a few back off sets for squat + bench 

 

bench to 140 - 5x5x125

cg - 95x12 - 4 sets

curls 50x12 - 4 sets

 

squat to 260 - was feeling good so wanted to rep out on 260 got one then got cut in half on 2nd....lol!! have done 260x4 before, this tells me im way off the pace, pretty much due to just been over this training, bored and beatin up, I really need to just take a few months off, just to do some light full body stuff and get recovered,  so big changes and a shift from powerlifting as after comp, need to get back the fun into training, I will lift, run, box, throw - fit + strong and plan on doing some strong man comps along they since i got quite a few implements now, this is the fun stuff I used to really enjoy so cant wait to get back into it!! 

 

today tried to learn how to push press, made it upto 100kgs for my starting  then 5x5x60, 

 

tomorrow we are going to do around openers on the comp gear 

[reddog]

built upto around openers on each lift today, felt goood! nothing hurt to much, there still could be hope for a cheeky PR on to come saturday -

 

top lifts to day 260/150/260 - will prob open on 260/145/245, as its abit different benching and dealifting after you have gone balls on squats - 

 

[Realtalk]

Easy bro!

[reddog]

comp week - 

 

bench 5x3x120

squat 3x5x180

[reddog]

comp day report - GPC Waikatio champs

 

bw:104.2 (PR) - really ate up hard this week knowing i wasnt going to bother going u100s

 

- body was feeling good from almost 2 weeks of easy works, niggly but nothing new, had a clear plan of numbers and came together spot on hitting 9/9 - 

 

squat - 260/275/285 - (5kg comp PR) - squats all moved really fast, felt to of had maybe another 5-10 in the tank, but no rush it will come, depth was right on the line, really want to focus on dropping in another inch or so to take away any dout in my mind

 

bench - 145/150/155 - (2.5kg comp PR) - 145 was the hardest of the 3, lats cramped up crazy, but then i just cranked the belt up a notch and make easy work of the other 2, would of taking 155 as 2nd if the 145 wasnt so hard, but just played it safe to keep 700 within reach 

 

deads - 245/260/267.5 - (2.5kg comp PR) - needed 260 to get the 700 so I knew it was in the bank, then just went for a modest pr on 3rd, which was a battle, normally i think i would of folded but there was so much yelling I kept pulling, stoked!! slow and steady progress but iv now managed to add 2.5kgs on each of last 4 comps over 1.5 year so in about another 8 years i should be getting close to 300 lol

 

707.5kg for a 15kg comp PR and a really good day out, cheers to all the helped and put together a nice smooth ran comp, 8 weeks to nats now, 720s on the card!! yeooow!

 

285kg rock bottom...

[Spacebound]

strong as fuk

[Realtalk]

Great performance bro. Squats were really good. One of what seemed like only a handful to go 9/9, so only positives moving forward and that's what it's all about. Success breeds success.

Congratulations on the overall win too, which you forgot to mention above

[Leeroid]

Done bloody well bro

[soundsgood]

Solid all round lifting yesterday Red! You bring so much intensity to the platform its a pleasure to watch you lift!

[Pseudonym]

Nicely done, Red! Here's to that 720...

[reddog]

faaark just lost novel i wrote for next build up!! faark!!!

will re-right prog another night, thanks heaps for the word guys! much appreciated!!

 

week 1 - nat build up - squat assist/push

 

pause squats - work sets - 140x5 - 3 sets, 160x5, 170x5, 180x8

 

bench - 110x10 - 4 sets

 

seated ohp - 40x12, 50x12, 8x60 - 3 sets 5x60/8x40 drop

 

viking press - 40+8 chainsx15 ss face pullsx20 - 3 rounds

 

good start.

[Realtalk]

You do your pause squats with wraps or without?

[reddog]

You do your pause squats with wraps or without?

 

no wraps, this block, im cutting the vol back on comp squats, so tues night will be no wraps day, which will be a squat variation on a 3 week loop though rep/speed/max day each loop i will try and better previous round,  and friday night is comp squat(wraps) just going to do a basic weight up reps down set up - nice and easy, will aim for 290 at nats

 

comp squat build up will look like this -

week 1(this friday) - 200x8 - 3 sets

2. 220x8 - 3 sets

3. 230x6 - 3 sets

4. 240x6 - 3 sets

5. 245x4 - 4 sets

6. 255x4 - 4 sets

7. 265x3 - 3 sets

8. 275x2 - 2 sets

 

 

 

 

6. 

[Realtalk]

Nice one, sounds like a good simple plan! We will have a good squat battle in June which will be mean

[reddog]

Nice one, sounds like a good simple plan! We will have a good squat battle in June which will be mean

 

yeaaah buddy!

 

week 1 comp squats, using the old 2m soft wraps to start - 

 

work sets - 3x8x200 - .....man down, first set bit loose was still warming up, 2nd was good, 3rd, rep 1 blow out! felt a slight rip where quod (tear drop) attaches, faaark! still finished sets as wraps held it together just didnt throw everything into it reps, un-sure of damage icing at moment, fingers crossed it will be sweet, will find out when i wake up tomorrow, watched vid but cant see anything iv done different, was abit higher, thats about it, maybe punishment for hoff depth...

 

then hit somw tricep work but buzz was lost 

 

paused cg for a few sets of 3 at 130, then 3rounds of a giant set skull crushes-jm's-cg-band ext - mad pump

 

work sets of squats:

[reddog]

good turn out to sunday sessions again today with few of the lads getting in openers and what not in for this weekends Anzac comp..

 

as confirmed quod (vastus medialis) right down by knee cap is goners, not really bad but not squatable past 1/4 depth as it feels like it had really tight strapping tape around it and is going to explode once i go any deeper, faarkin gay could of it least happened doing something decent!!! I think with in a week or so it might be ok, have had this blowen out once from rugby so rehab has been sorted

 

just ended up doing some cg bench with feet on bench 

 

100x8 paused reps 4 sets

80x20 - 3 sets

 

then abit of normal bench and tested dead which was fine just to 220, will contiune on dead prog from this week as below weeks 1 - 8

 

1 - 5x5x215

2 - 5x3x235

3 - 5x1x245

4 - heavy  assist

5 - 5x5x222.5

6 - 5x3x240

7 - 5x1x255

8 - openers

comp 270

 

some of the lads lifts from today - 

 

 

[reddog]

week 1 - pulls 

 

5x215 - 4 set

5x220 - 1 set

 

pause bench 

5x120 - 3 sets

3x130 -  2 sets

 

bent rows

3x12x80

 

squats 

bwx20

barx 20 - 2 sets

40x20

 

really happy with tonights efforts, was a long day with very little eats, but got the work done!! can squat right down ful ROM again!!! back in the game!! will play it by feel over up coming weeks, but signs are good!!

 

set 3&5

 

[Pseudonym]

faaark just lost novel i wrote for next build up!! faark!!!

Just saw this now, sorry.

 

For future reference, your replies get auto-saved as you type them, I think every minute or so. You'll see the message saying "Last auto saved 10:19:30pm" in the bottom of the reply form.

 

So if you lose your message, just come back and click that, and it should restore itself.

 

The only thing I'm not sure about is whether it still autosaves on the mobile version.