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getting after it, Nats build up

red machine

By red machine
in Workout journals

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reddog Senior member

reddog

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

 

all in context mate, need to bank that 290 to selvage something from a busy year, 285 was a speed rep at 1st comp of the year so i really should be much more ahead of where i am, despite 7 weeks injury/recovery 

 

tonight - was a much around as i want my days to line up different - so did a mini 3 lift some variations -

 

squats - i put on a vintage titan century squat suit, just strap down, its loose as but holly fuk i could feel eye balls pooping out, only work up to a very uncomfortable 260, didnt even get close to hitting any groove, fun though  

 

bench to 145

 

deads to 260 in sumo - left suit on here was hard work to get into any sort of position with straps up 

 

fun session.

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reddog
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 fo

reddog
reddog

comp wrap - GPA worlds/Sydney   Left 330am friday morning was 100.5 then so decided id hold off much eating and water to weigh-in just to make sure, made it to Olympic park 3 trains a a good wal

reddog
reddog

all 5 sets -   

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  • 4 weeks later...
reddog Senior member

reddog

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catch up - had few weeks off as got takin out at work by flyin truss, had a heap of stitches, blown teeth and shoulder, pretty sweet now mint scar to add to the rest if the bunch on the head...will ad pic 

 

then spotted a comp to do the 3lift team comp in Hamilton so recruited the fellow garage lifters lads and started build up for that, will be doing the squats for the team, goal was 287.5-290 for a small pr as only sitting around 270 odd pre start (at a guess as iv been doing no real wrapped squat training for ages), really cool idea for a comp, we should go well with the walrus on the pull, aiming for 300-310 at 105-110 and chest guard on bench 170+ at u90

 

only 4 real weeks of training to get up to a decent number so iv gone back to max gains hunting with big vol and frequency, works every time if you can get though injury free, this round iv got a basic plan each session but then I just get in some extra heavy sets on feel 

 

sessions to date: 

(working sets in wraps)

 

week 1 - 

day 1 -  220x2 - 6 sets, 230x2 - 1 set

day 2 - 220x3 - 5 sets

day 3 - 220x2 - 3 sets, 240x4 - 1 sets

 

week 2 -

day 1 - 225x4 -  3 sets

day 2 - 220x2  - 4 sets, 250x3 - 3 sets

day 3 - 220x5 - 2 sets, 260x5 - 1 set (Added comp wrap for 1st time) rep PR

 

week 3 - bit of a deload week here only 2 planned session, before big push to the end...

day 1 - 200x2 - sets (no wrap) 

day 2 - today - start on 6s at 220 and go from there

 

going good guns so far, would of liked abit more vol but going by feel as dont want any blow outs, 290 is so on! maybe more but in no rush, Bw is also abit lower at mo around 99-100 in the morning so eating up now, hopfully be around 104 fully fed at comp, lovin it!

 

260x5 - 

 

 

 

 

A photo posted by Rikki Sherrock (@srocktisy) on
Sep 6, 2015 at 3:40pm PDT

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reddog Senior member

reddog

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Jesus mate lucky it missed your eye!

 

yeah, fuk could of been much worse, iv got a good sack eye now that will always be on deck, all good though as my other side is also sacked and scared up from rugby, seriously borderline asian!!

 

 

Bloody hell, that's grim! Sounds like a fair bit of reconstruction was required, then? Is it going to affect your modelling career?

 

had 20 odd stitches around the brow, nose also took a hit nice and bent now! can still pull some modelling work in criminal theme

 

 

Primo gash man . You get KOd ?

 

was a mad wrack, hit right on the point so had 6m of momentum, was stumbling hard, stunned, didnt have a clue what the fuk happened, kents all panicking and shit, just gave it the "na na im swee"t lol so much blood and guts!

 

 

squats cont....

 

sunday night - 

warm up - wide stance pulls reps to 160

squats - 6x6x220 with rubber - awesome train, smoked them at pace

 

tonight - 

squats - 4x2x200 no rubber - squatter elbow has stuck after the big work load from sunday, holy hell its sore, havnt had it since the big volume days of shekio, so cut way early and did some rehab stuff with bands and bar curls

 

bench paused 3s at 125 few set before un racking want possible

 

gotta play smart and make it though, 2 more big sessions needed thurs and sunday then rest up for comp

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reddog Senior member

reddog

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squats - had planned on one more bif vol session at great weights to top off prog but elbows n delts are fully cooked, so that idea was goners, so just built up in 3s

 

work sets 3x200,220,230,240,250

 

weight moved ok for a mid week session, move hand postion out wide and just rested on bar so was much looser than normal but did aggravate n elbows to much

 

sunday will take a few heavier singles upto sightly above opener to get in the grove in tight wraps as haven't hit a single in many months, then one lighter session on tues before resting up for comp, plan is something like -  265/285/295 all going well

 

 

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reddog Senior member

reddog

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last week was casual build up to comp day -

 

sunday was planned singles to just below 2nd attempt, top sets 265/280

280:

 

weds was some light 3s at 180 for a few sets, then rest of the week off, to recover

 

comp day :

 

bw: 102 - really tried to get as fat as possible this deload week but no change, to busy at work

 

lifts - 

1st - 265kg - standard opener

2nd - 285kg - blew my wod here, guy 2 lifters before did a mad spew and after clean up platform was still abit slippery, i couldnt get set with out foot slipping all over the show but i thought fuk it and squatted anyway, not really in right mid set and made for a bloody hard rep that really took it out of me, not much left after that so just jumped 5kgs 

3rd - 290kg - much better set up this time, not fast but never in dout, 5kgs short of my target but really happy to just bank the 5kg comp PR

 

overall really happy to bank a PR, iv pushed hard for the last 4 weeks so fully worth it, I know 295 - 300 is there on a good day but no rush

 

other boys hit there numbers bigK 165kg bench at 88kgs bw and the walrus pulling 280, just missing 295 to give our team the win for the day, fun little comp and a really cool concept. will chuck up fully comp vid in a few days

 

rest time now and get the body fixed up as its not in good shape, prob hang up the powerlifing boots now for awhile and start getting fit again and return to the rugby pitch come 2016 for another crack

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reddog Senior member

reddog

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lift - just 2 speed lifts tonight, didnt get down till really last but good to get a beed on

 

hi bar pause squat - 5x110

 

pause bench - 5x110

 

done with a 5sec down phase, exploding up

 

ton of sets, back and forth for 25mins

 

rev ezy baar curls to fin 5 sets max reps, forearm pump,

 

think im gunna start deadlifts up again tomorrow its been awhile! also going buy some running shoes and start building the cardio base back, will just add 2x long runs a week for starters

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reddog Senior member

reddog

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started deadlifts again last night nice an light,

 

deads -

140x6,160x6,180x6 - 3 set

ss

feet up pause bench - 100x5 - 6 sets, 110x5 - 2 sets, 120x4, 130x2

 

bb rows 3x8x100

pull ups 3x8xbw

ezy bar curls 5-5-5 (rev-wide-cg) 5sets

 

squat - delts - run - tonight

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