getting after it, Nats build up

[reddog]

squat/bench - planned to build upto some heavyish squats, and bench to opener..

 

squats 3 singles at 210 

 

bench to 152, will open on 150

 

both felt crazy heavy tonight, moved ok though

 

pause squats - 3x5x150 ss cg feet up bench 3x5x100

 

still toying with idea of doing full 3 lift, really dont want to miss out but having to squat 40 odd kgs less than planned is such a kick in the guts!! not to mention getting out totalled by pencil neck tom lee, will chuck on wraps on sunday and see what happens might be able manage 250-260 at best id say, will make final call after that

 

 

 

[reddog]

as planned tried some heavy wrapped squats today, built upto 250 with no issue so buga it, 3 lift it is, cant miss out on such an event!! wont go close to a pr but after today im pretty sure iv still got 270 there, Its just a mind thing! so load it up!

 

hit 1st n 2nds on bench, slow as hell, kinder peaked last week so just winging though now, will suffer after squats but still confident to PR,

 

deload week on deads so just built up to 240x2 old school mumos, comp goals for an even 700 - 270/160/270, will squat with wraps again pretty heavy tues to get the feel again, then game oooon! gunna be siiik!

 

[Leeroid]

Always knew you were gonna do the 3 lift. Battle on

[Realtalk]

Always knew you were gonna do the 3 lift. Battle on

Same, him and Troy can't help themselves lol. Great news.

[reddog]

haha yea, think I talked my self into it after last few ok session, today just sealed to the deal! catch you lads on sat, yeoooow! troy's just a big pussy needs to come over and get some solid local competition 

[reddog]

comp week - 

 

squat - 3x200, 200, 210

 

bench - 3x120,120, 130,130

 

rows - 3x10

 

viking press - 60 reps

 

[reddog]

gpc nats - 

 

bw: 100.3kg - been dropping back last 2 weeks as i got to fat, home scale was 102 so didnt bother to go under the 100s, as no chance of records or victory 

 

squats -

 

1 - 245

2 - 265

3 - 272.5

 

pretty happy really, was alot harder than normal comp squats, but was never in dout of a pinning, there base is still there and ready to re-build

 

bench - 

 

1 - 150

2 - 155x

3 - 155x

 

epic fail here, just had nothing to give, lats just locked up and form was all over the show elbows flyin round like a chicken! pretty disappointed after really going well upto 2 weeks back, back to the drawing board

 

deadlift -

 

1 - 245

2 - 260

3 - 270 (2,5kg pr)

 

finished on a good note, despite been at the end of a large day deads felt great, knew straight away after opener that i had 270 today, so stoked! 5th comp in a row now iv added 2.5kgs to deads, just another 16 comps and ill have 300!!

 

ended on 692.5

 

epic day! long but really enjoyed every minute of it! the growth of the fed in such a short time is outstanding and the number been put up are getting large, next year is going to be nuts! stoked to be apart of it!!

 

anyway well off my best but, fully recovered now, so i can really begin to push again, pumped for next comp which will hopefully be the MT 3lift, 292/157/272.5 will be the next set of numbers to work towards, slow and steady!

[jimmybro1]

Wicked lifts red!

Still amazed you nailed 272.5 squat after having a knee injury only weeks ago!

[Pseudonym]

^ This.

[reddog]

Wicked lifts red!

Still amazed you nailed 272.5 squat after having a knee injury only weeks ago!

 

cheers mate! good day, how good is your squat form looking!! man 260 this year buddy!

 

tonight - 

 

bench - 5x10x110

 

hi-bar pause squat - 3x5x120, 5x3x140

 

cg bench - 4x8x100

 

viking press - 4x24x2plates(24=8wide,8med,8cg)

 

bodies still abit battered but keen to get back in, cant wait to start a proper build up again, going to really put some big work in for the squat, it is the area I can add big money on to total, 300 this year into iiiiit!

[jimmybro1]

cheers mate! good day, how good is your squat form looking!! man 260 this year buddy!

 

tonight - 

 

bench - 5x10x110

 

hi-bar pause squat - 3x5x120, 5x3x140

 

cg bench - 4x8x100

 

viking press - 4x24x2plates(24=8wide,8med,8cg)

 

bodies still abit battered but keen to get back in, cant wait to start a proper build up again, going to really put some big work in for the squat, it is the area I can add big money on to total, 300 this year into iiiiit!

Yup wanting to get 250 at the mount comp! 

[reddog]

Yup wanting to get 250 at the mount comp! 

 

you will smoke it bro!

 

tonight - squat/press

 

squat -

 

work sets - 2x180, 2x190 - 5 sets - solid

 

ss

 

ohp - haven't done for years though with comp its a good time to start for a new challenge and a good change up from bench, form is so wobble and so bloody weak!!

 

5x30,40,50,60,70,75

10x60 - 3 sets

 

ab wheel roll outs 3x8

[reddog]

pulls week 1 -

 

changing up now after 4, 4 weeks mini blocks of the large volume style iv been doing, need to work on some weaknesses, so this will have more focus on speed and assistance work, basiclly following guidelines of an old cookie cutter being the coan-phillipi with few changes to suit what im looking for - 

 

today - 

top set - 2x210

 

speed sets - 3x170 - 8 sets on 30secs

 

circuit - all 8 reps, 3 rounds - 

 

stiff leg deadlifts - bb rows - goodmornings - pull ups

 

just used 100kgs per exercise, will add weekly as needed, 100kgs was more than enough today, felt hamstrings for the first times in years, enjoyed the change and its quick, under an hour, perfect 

[Skeletor]

Shit.... still a beast.

[reddog]

Shit.... still a beast.

Haha not even close yet mate

Had our 3rd little one early weds morning so it all go at the mo, just been getting some work in as I find the time as it's not that high on the priority list at current...

Yeasterday -

squats 3x190 - 5 sets

Bench 8x115 - 6 sets

Today - speed focus

Hi-bar pause squat 140x3 ss cg bench 100+ black mini bandsx3 - 7 rounds

Ohp in 5s to 81.8kg, back off 15x60

[reddog]

deads - 

 

top set(80%) 2x225 - fast, but wasnt 100% happy this week, move up 12.5kgs next week

 

speed: (65%) 3x182.5 - 8 sets on 30-45 secs - really good speed

 

circuit: 3 rounds 8 -10 reps - stiff deads - bent row - GM's - pull ups

 

*added 10kgs to stiff and gm's this week movement are starting to flow now, feels great, ready for another 4 days of hammy doms

 

new split for the next while will dropped down from 4 days to 3, which is plenty enough, will be -

 

tues-  squats/bench

friday - squat/bench/ohp

sun - pulls/back/hams

 

will pump high vol on squats min 6 working sets, bench will be mostly high reps and speed for a change

 

wont be using wrap for squat until unforeseeable future, I know how to get big money out of them so its a good to give the knees a rest as it cant be good for them, may chuck on for a heavy set once and a while though...

[reddog]

bench/squat -

 

squat 2x190 -  6 sets

 

bench 8x120 - 4 sets

 

cg feet up 12x100 - 2 sets

 

viking press 30(10wg, 10mg, 10cg)x60+ chains - 2 sets 

 

really good train, was planning on going to a real gym tonight as it was so fukin cold but ran out of time, so hit the den, no doors, no walls, no frills, perrrrfect!

[reddog]

squat/ohp

 

squat - 190x4 - 6 sets

 

ss

 

ohp - 5s to 82.5, 4x85, 8x60 - 3 sets

 

done, was planning on a few more movements how ever had to cut short, main work banked, happy enough, will use 190 for a few more weeks and build to 6-8 reps for my 6 sets then start to add weight again

[reddog]

week 3/10 pulls - 

 

top sets - 2x240 (85%) 

 

speeds - 3x195 (70%) - 6 sets on 45 secs

 

circuit - sldl - rows - gm's - pull ups - 3 rounds 8 reps

 

better session this weeks speed on 195s matched the 170s from weeks 1, good!

 

vid of first 3 weeks - will add on every week though the 10 weeks - top set and one speed set - 

 

[reddog]

squats/bench

 

squats - 190x2 - 6 sets - feeling good tonight so finished with one heavier set of 200x5 - absolutely loving having a rest away from wraps, knee and all things alike down there feeling so much better and stronger, zero niggles 

 

bench - 8x125 - 5 sets - though i might have to drop to 6s this weeks but got though, adding 5kgs a week for my 5 sets, will aim for 8 for one more week

 

tri circuit - band ext - cg - viking cg - band ext - made 20 reps lap one, few round later was down to 5s, mad pump

 

few sets - 

 

[reddog]

squat - 5x190 - 6 sets - late nighter, so just hit squats and cut it, feeling gooood!, one more week on the 190 for a 6x6 then will start building it up, really feel a good base is building! will aim for 240-250 (no wraps) in about 4-5 weeks once i peak out

 

set 3&5

 

[reddog]

week 4 pulls - 

 

warm ups: 5x60, 5x100, 5x100, 3x140, 3x180, 2x200, 1x220, 1x230

work sets - 2x252.5 (90%) 

 

speed sets - 3x210(75%) - 6 sets on 1min rest

 

flat, under feed and rested made for a toughish session but all numbers banked, top set was pretty jerky, but made good on speeds, feeling well on track for a good pr in a month or so!! 

 

rows ss stiff legs 4x8

 

pull ups 3x8

 

cg bench 20x60 - 8 sets 

 

back was a tad gased after pulls so added belt here this week

 

[Realtalk]

Lolol bird man

[Skeletor]

I lold at that to. Just outta the blue

[Pseudonym]

*saves birdman screenshot for future advertising campaigns*