getting after it, Nats build up

[reddog]

haha yeah was cleaning shed while training and un-covered the old mask stash, rude not to give it a run

 

squats -

190x2 - 3 sets

200x2 - 3 sets

 

pause bench - 5x5x120

 

back was fired up still from deads so got a crazy pump on, killed bench as just cramped u,p so had a mini de-load week here and just hit some pause reps

 

single leg ext back and forth for about 100 reps per side

 

some pec machine and few incline dbs to end

 

bar and plates all wet from the mad rain today so went a real gym for the 1st time in years!! did normal work then milled around for a few machines, that shit seriously does not interest me in the slightest but had to get my $6 worth lol

[reddog]

squat - last session on the base builder after 5 weeks sticking at 82%

 

6x190 - 6 sets - best squats this phase by a mile, everything just felt good tonight, was so very tempted to load it up as i know there is a big wrapless PR sitting there for the taking but will stick at the plan, double again tues then 5x5 fri +5%

 

bench - 6x130 - 3 sets

cg - 10x100 - 3 sets  - sore elbows and joints in the upper body so did buga all here

 

 

 

 

[reddog]

week 5 pulls - semi deload load with work sets back to 80% while speeds cut in half, also change up in assit work dropping circuit and reps and upping weights for the build up to pr ciiity, day later than norm as ran out of time sunday, good session.

 

work sets - (80%) 3x3x225kg

speed sets - (65%) 3x3x182.5 on 15 sec

 

power shrugs (60%) 3x5x162.5 - these build up weekly and peak with main lift

stiff legs, rows, chin ups, good mornings 3x5 - 120-140kgs

 

bench - 3x30x60 (10wide, 10med,10close grip) 

 

top sets -

 

 

 

 

[reddog]

shot down for a quick bench session tonight so i can just squat tomorrow, training all out of whack this week so just having some fun with it...

 

bench - 10x10x100 - 0:30-1.5min rest - pumped these out at really good speed, had a sikning pump a few mins after that was over

 

3x140 - havent done 3 plates in well over a month, happy to get 3 in a un-ideal state

 

viking press - 5x15x2plates+black band - just scraped in last rep right on failure 

 

tricep blow out to end 10-20 reps 3 rounds - cg bench 80kg (60 on last round) - band over head ext - band push downs

 

really enjoyed the change up, might stick to this style on bench for a while, might add some meat to the upper body!! 

 

[reddog]

muck around squat day -

 

low bar to 220

pauses 180x3

front ss hi bar few sets back and forth at 100

 

not up to much, after watching the rugby, though id atleast do abit, kinder over it, so long now before any 3lifts so motivation for actual strength training is kind of dieing out, seriously considering dusting off the boots and getting back into rugby for a few season before i get to old, really want to kids to see me play as i think they would get a kick out of it..

[reddog]

hit the local again tonight! OBG whhhat! 

 

pulls - week 6

 

top set - 2x240 - warms up to top set really good, but abit sloppy on top one!!

 

speeds - 3x3x200 on 30sec 

 

power shrugs - 3x5x180

 

other assist all 1 warm up set then 3x5 - in stead on going heavy iv kept weight light but miaking the movment very explosive, 110kgs used on all tonight

 

*stiffs legs pulls 

*ped rows

*lat pull downs

*good mornings

 

also added bench in between sets though out the work out, just light but all this extra volume really adds up over time

 

flat bench - 5x15x70

cg bench - 3x15x70

 

solid train.  1st pr attempt only 3 weeks away, 600lbs at speed!! only problem is im turning 30 on friday and having 2 back to back weekends of savage alcohol and substance abuse lol good times!

[Skeletor]

hit the local again tonight! OBG whhhat!

pulls - week 6

top set - 2x240 - warms up to top set really good, but abit sloppy on top one!!

speeds - 3x3x200 on 30sec

power shrugs - 3x5x180

other assist all 1 warm up set then 3x5 - in stead on going heavy iv kept weight light but miaking the movment very explosive, 110kgs used on all tonight

*stiffs legs pulls

*ped rows

*lat pull downs

*good mornings

also added bench in between sets though out the work out, just light but all this extra volume really adds up over time

flat bench - 5x15x70

cg bench - 3x15x70

solid train. 1st pr attempt only 3 weeks away, 600lbs at speed!! only problem is im turning 30 on friday and having 2 back to back weekends of savage alcohol and substance abuse lol good times!

Postpone the 30th bro. P.rs more important lol. Na haha get into it.

[reddog]

Postpone the 30th bro. P.rs more important lol. Na haha get into it.

 

haha will nail both mate, that life balance yeoooow!!!

 

crazy busyness happen this week had a free 30 so snuck down for some squatss!!

 

no plan just get some reps in 

 

work sets 200x3 - 2 sets - was feelin heavy so thought what a good time to try wrap again

 

 

wraps on - 

 

220x5 - 2 sets

240x6 - 1 set - manned up for a set and got into a few, was actually easy, went to the point of a small break down in form, there was easy 8-10 there, was bloody pumped on that!! 8 weeks no wraps has worked wonders!!

sorry no vids of late, broke 3rd cam few sessions back!!

 

**side un-related note: If anyone in Auckland (northshore, hibiscus coast area) reads this and is looking for work or knows anyone looking in the building industry ie builders, apprentices, labourers etc etc flick me a message, we need a few more good buggas to join the team!!

[reddog]

deads+pressweek 7 - 

 

top sets - 2x252

speeds - 3x3x212 on 1min

powershrugs - 3x6x190

bb power rows - 2x5x120

 

pretty happy with top set tonight, was talking my-self out of it at 200 as weight felt so heavy, but got it done in the end and prob the best double iv had at the weight, not fast but kept full tightness though the lift, only a few weeks to go till its peaked out, programmed a 265x2 next week which will be balls outs as that around a current training max, then onto 272.5 single for hopefully pr the fallowing week, goood! 

 

bench - 11x105 - 6 sets - was planning on 11x11 but got bord

cg viking press - 20x2plates + bands - 4sets

cg ezy bar curls 12-15x1plate - 4 sets

plate raise 1 set to failure 

 

good session, hopefully get in 3 trains this weeks before full blow out this weekend yeaoooow!

[reddog]

squats - was planning on few heavyish sets of 8 in wraps tonight, but just wasn't there, ended up doing some 6s, was bloody rough and all over the show, I just could find any sort of grove!!  was not recovered from the heavy deadlift night I think, looking to add in an extra squat day again soon, will do 1 heavy comp style day and 1 full raw with a squat variation

 

top sets -

3x3x180

2x3x200

added wraps

6x210

6x220

6x220

6x230 (vid)

 

also did some closr grip bench and face pulls

 

got a new phone now so will chuck up some vids again -

 

[Realtalk]

Are you still doing the bop comp bro? Might have asked you already, excuse me if I did.

[reddog]

Are you still doing the bop comp bro? Might have asked you already, excuse me if I did.

 

hay mate, na not now, to full on with other shit at the mo! just a part timer these days

 

Tonight - solid 6 days rest lol! but i feel ready to get back into a good string of training now that the crazy weekends are clear, ended up losing a a whole day of sleep over saturday with all the best mate from over the county merging for our lads on tour weekend, still struggling now with bw under the 100kgs for 1st time in ages! 

 

week 9 of pulls prog -

top set - 262.5x2 - balls out, but happy to kind of get it in current state

back downs 240x3, 220x3, 2x2x200

 

back was pumped up so much after that i had to cut the assistance work, ment to shoot for a 272.5kg pr attempt next week, will see how we go, would love to do it on a weekend when im not screwed over from work, maybe sunday if recovered

 

also did some pause bench 120x3 for a heap of sets and some curls to end

 

https://www.youtube.com/watch?v=bz00fg5Kdbw

[reddog]

had to cut heavy squats out today back is still blown about of deadlift da, just went light + fast for a few

bench -

8x60 - 3 sets

8x80 - 3 sets

10x100 - 3 sets

8x120 - 3 sets

ss 

5sec beltless pause squats - 3x3x140 

 

rev ezy bar curls 5x12

 

cg viking press - cg bench - chin crushers - cg curls - circuit x 3 20odd reps each to failure 

 

[reddog]

squat/bench -

 

starting an actual programme now, been fukin round for ages now, although iv some how seemed to maintain, i been lost and un-motivated, having a plan will make shit easy again, just get in and get it done, want to build up and do a mock comp in about 10-12 weeks, will get back to 3 nights a weeks, 2 squat, 1 pull, 3 bench 

 

squats -

work sets, 5x170, 5x180, 5x190, add wraps 5x200, 5x210 - average

 

long pause bench - 5x120 - 6 sets - really fast

 

viking press 5x8-20 4 wheels+ bands

 

rev curls 4x12-15

 

 

 

https://www.youtube.com/watch?v=XiqTEm4jHZM

 

 

[reddog]

weds night - had last weeks of pulls aim was the 600lb (272.5) wasnt to be! last warm up was 252 and it wasn't at all fast, but just went for the 272.5, got it to a place i should of been able to finish the lift from, but i just put it down like a big pusssy!! so little fight in the dog, so many weaknesses...

 

 

crappy to fail at last step of prog, but not a bad 8 weeks, a 7.5kg double last weeks was a plus but to back up again this week was too much, will change back to the tried and trusted method now to keep the progression going

 

also did a 15mins circuit to end

 

cg bench(100kg) - bb rows(100kg) - cg ezy curls(48kg) 10-20 reps just thrashed it for a ton of sets to fin

 

[maccaz]

weds night - had last weeks of pulls aim was the 600lb (272.5) wasnt to be! last warm up was 252 and it wasn't at all fast, but just went for the 272.5, got it to a place i should of been able to finish the lift from, but i just put it down like a big pusssy!! so little fight in the dog, so many weaknesses...

 

 

crappy to fail at last step of prog, but not a bad 8 weeks, a 7.5kg double last weeks was a plus but to back up again this week was too much, will change back to the tried and trusted method now to keep the progression going

 

also did a 15mins circuit to end

 

cg bench(100kg) - bb rows(100kg) - cg ezy curls(48kg) 10-20 reps just thrashed it for a ton of sets to fin

 

Gymna.jpg

videos private bro im keen to see.

[reddog]

videos private bro im keen to see.

 

haha just hiding the shame! na will change it now

[reddog]

squat/bench -

 

squat - started with plan of 10s at 180, did 1 set. felt good so thought fuk lets hit the 1.5 challenge, bw was 101.6 so loaded 152.5 then bw was 102.1 lol but keep 152.5, had 30 reps as a base line goal haha...but i havent gone over 5s in a long time so i was dreaming, but still got 24, ok i suppose, did some wrap testing 1st and pussed out on comp tight so cut it few revs short so there so no blood clot and possable death, was pretty cumfy, didnt over push it just to moderate blow out, will go balls out on friday i know 30+ will fall now that im conditioned  :pfft:

 

bench 5sx130 - 5 sets

 

cg curls 5x10

 

goood!

 

 

[reddog]

squat/bench 

 

squats - was planned my heavy 5s build up day comp mode but fuk me the doms have moved in to gluts now, its was just not workable so did more of some active recovery with a squat variation, felt good after a heap of light sets and ended up getting in a decent work load with out having to go heavy -  

 

hi-bar close stance squat -

barx20x2

60x10x3

100x5x3

120x5x1

140x5x3

150x5, 160x5, 170x5

 

pause bench- feet on bench to cut out leg drive

work sets:

100x8x2

110x5x3

120x5, 130x5, 110x10

 

10min circuit to end - cg curls - spoto press - band ext - rec curls - 8-20 reps

[reddog]

just bench train tonight, this day will be also deadlift day just taking this week off after last weeks max out

 

comp style to heavy 3rm

60x10x2

80x5x2

100x5x2

120x3

130x3

140x3 - that was about all i had

130x3x3

 

med grip floor press+band on elbow

80x8

100x8

120x8x3

 

cg bench

100x12x2

10x15 - max rep set

 

viking press 1 set all grips 35 reps

 

1 set of curls

 

good pump, weak though

 

top set of 3 -

 

[reddog]

hit the squat challenge again today, have picked up a low back strain so it was prob not the best idea, but belt on all good!! anyway cant bend now lol muppett!! good fun though made 27, reps fast till the end but the last few are just survival mode really, i was done, just the standing was the prob as you can see the extream shaking at the end. I think the key would of been to pump out more fast one right at the start then grind on, may do this again in a few weeks i know i can hit 30!!

 

[Realtalk]

Lol I need your kids counting my squats bro my sets of 8 would be over nice and fast haha

[reddog]

Lol I need your kids counting my squats bro my sets of 8 would be over nice and fast haha

 

haha yea, Ill claim that 30!

 

just bench tonight - back lower left side deep is stil messed up - will move squats and some back work into next session 

 

comp bench 3's to 140 - wider grip this week - no improvement

 

star fish press, paused 8x100 - 5 sets

 

bb shrugs 20x100 - 5 sets

 

cg viking press 3x20 + rest pause 3 sets 40kg + bands 

 

rev curl 4 sets

 

top set -

 

 

starting point for peasant bench gains

A video posted by Rikki Sherrock (@srocktisy) on

Aug 25, 2015 at 1:18am PDT

[reddog]

just down for some squats tonight - picking up on week 2 from what i started few back before the squat comp on here, gotta start getting back under some descent weight again and move forward, starting nice and light for a few weeks and just looking for good clean fast reps, this programme will be designed around peaking in about 8-10 weeks, hopefully 290 then

 

work sets: 

5x180

5x190

5x200

5x210

5x220

8x180

8x180

 

next session 5x5x200,

[Skeletor]

When 5 x 220 is considered light . 290 will be epic to see bro