getting after it, Nats build up

[drizzt]

Mean bro, you made that 180 look easy :clap: 220 dead looked damned simple too, you've got a big total coming up :nod:

[startinfromscratch]

awesome work my white niggerachi!!

[red machine]

^^ thanks guys!!

last night - along side the powerlifting training been doing some fitness ie running, did lifting test thurs so thought should do a fitness test, so i picked the police test as its nothing to intense 2.4km under 10.15, my time 9.40, so pretty happy with that after 5 weeks training

today - week 5 day 3 mv

bench

1x20x60

1x3x70

2x3x85

6x3x100

squat

1x3x60

1x3x80

1x3x90

2x3x110

2x3x125

4x2x135

floor press 2sec pause on ground

1x5x60

1x5x80

3x5x100

2x3x100+1pinning :pfft:

bit of strong man cardio action wif the barn door -

farmers walk - full drive with 45kg per hand, half drive with 85kg per hand -2m forward roll added :roll:

zercher carries + 6x tyre flips x2 (1 set 85kg, 1 set 125kg) - quit tough, had to yell a fair bit to make it :pfft: :pfft:

fun session, just looked in mirror stoked to see blown blood vess in the eye hahaha just a small blow out but its a good start!!

[Viking Power]

^^ thanks guys!!

last night - along side the powerlifting training been doing some fitness ie running, did lifting test thurs so thought should do a fitness test, so i picked the police test as its nothing to intense 2.4km under 10.15, my time 9.40, so pretty happy with that after 5 weeks training

today - week 5 day 3 mv

bench

1x20x60

1x3x70

2x3x85

6x3x100

squat

1x3x60

1x3x80

1x3x90

2x3x110

2x3x125

4x2x135

floor press 2sec pause on ground

1x5x60

1x5x80

3x5x100

2x3x100+1pinning :pfft:

bit of strong man cardio action wif the barn door -

farmers walk - full drive with 45kg per hand, half drive with 85kg per hand -2m forward roll added :roll:

zercher carries + 6x tyre flips x2 (1 set 85kg, 1 set 125kg) - quit tough, had to yell a fair bit to make it :pfft: :pfft:

fun session, just looked in mirror stoked to see blown blood vess in the eye hahaha just a small blow out but its a good start!!

First off good stuff brother done well today I look forward to next weeks bash.... we have something to work with now so its time to add more weight week by week good times ahead :clap: 8) I like the yelling you had to do hahahaha i guess that is what happens when it gets to heavy for ya :pfft: :pfft: then blown eye vessel hahaha harden up ya body breaking down on me boy :pfft: :pfft:

[steak]

[startinfromscratch]

you boys making love to that tyre eh!

i hope you called it the next day...

[Big john]

you boys making love to that tyre eh!

i hope you called it the next day...

lolz

[red machine]

week 6 day 1 - away gyn action, took some finding to find a place with O-bars but we found one 8)

squats

1x4x60

1x4x80

1x4x90

1x4x110

2x3x125

4x2x145

bench

1x4x60

1x3x65

1x3x80

2x3x95

4x3x105

db press

5x10x32

squats

1x3x60

1x3x90

2x3x120

4x3x140

lat pulls mixs grips

5x10xlight

mean back is 100% squats super easy goood!! Done.

[red machine]

week6 day2 - back on home soil, cant beat it

dead knee pause

1x6x60

1x3x80

1x3x100

1x3x115

2x2x140

3x1x160

bench

1x6x60

1x3x65

1x3x80

2x3x95

2x3x105

3x2x112.5

deads

1x3x100

1x3x115

1x3x140

2x3x160

5x3x185

floor press 2sec pause

1x5x60

1x3x80

5x3x100

walkin lunge

5x12x1p

few tyre hits n red and push downs

good fast deads today on 4 out of 5 workong sets very happy with these hopfully a pb is near!! upper body is tired so benchin was hard work lookin forward to a nice deload here next week before game time, goood.

[mike27]

crank it mate!

[steak]

youve worked hard. you will be paid.

All hail Sheiko!!! :twisted:

[red machine]

crank it mate!

cranking under wau mate

youve worked hard. you will be paid.

All hail Sheiko!!! :twisted:

after all this, i bloody hope so!! confidence high 8)

week 6 day 3 - live rugby is back, great 1st outing from the blues, loved it.

weight: 92.6kgs, my mini experment cut is complete, 3kgs over last 6 weeks to to see if i could make u93 class, not hat it matters as just novice, but wanted to see how it would work for future ref when im in proper comp mode, so went perfect as planed, - to hit comp weight 2 weeks b4 then just maintain, done.

bench

1x3x60

1x4x65

1x4x80

2x3x95

5x3x105

squat

1x3x40

1x3x60

1x3x90

1x3x110

2x3x125

6x3x145

bench

1x4x75

1x4x85

4x4x85

behind neck push press

1x4x40

1x4x50

1x4x60

1x4x70

2x4x80

2x4x90

done.

[Viking Power]

Good work mini beast...... 8) keep it trucking brother...

[red machine]

week 7 day 1 LV

squat

1x6x40

2x6x60

1x3x90

1x3x110

2x3x125

5x2x145

bench

1x6x60

1x3x65

1x3x80

2x3x95

3x2x105

3x1x112.5

gm

5x5x50

bent row

5x8x80

kettleball swings

3x15x20kb

incline pins (pins 2in of pec, starting off the pins)

1x5x60

1x5x80

1x5x90

1x5x100

1x1x110

1x1x115 - took abouts 15sec but it got there :roll:

abit flat today bench was so shit i was pretty much at max when was only ment to be 80%!! S T RUGGLER.

[Big john]

maintain is ya middle name bro, youll smash it....looking forward to see the Red machine crank it out on the platform, and warming up to the last second :clap: :clap: :clap:

[red machine]

maintain is ya middle name bro, youll smash it....looking forward to see the Red machine crank it out on the platform, and warming up to the last second :clap: :clap: :clap:

chur bra, game time is near, warm ups will be takin to the limit aahaha....basicssss

week 7 day 2

bench

1x6x40

1x6x65

1x3x65

1x3x80

2x3x95

5x2x105

deads

1x6x60

1x6x80

1x3x120

1x3x135

2x3x160

5x2x180

floor press(2sec pause on 1st,middle n last rep)

1x5x60

1x5x80

3x8x100

1x11x100

clean + press

1x6x40

1x6x50

3x6x60

landmines

3x14x1p

rev ezy bar curls

3x10x27

good sess made up for tues, really worked on solid form, think iv cut down some rom on bench...yay!! dead mean tonight 180 was feeling like 120 so keen to smoke a new pb come comp time next week :pray: !!! good confidence building sess.

[Big john]

good stuff bro....wish my deads were feeling lighter! and not grinders, hoping to come down to the ymca to slap some backs and yell at peeps, game times on bro :twisted: :twisted:

[Viking Power]

GOOD....... now brother f*ck that bench up next Saturday mate no excuses I will hand it out to you and if I don't think you are ready to treat it with bad intentions on your first attempt....... you will come your second lift i promise ya :evil: ... I want to see you smash that bench and I will help you...

VP

[red machine]

week 7 day 3

weight 91.8kg - bloody wasting away 1 more week to maintain then pump it back up to around 97kg, cloths gettin to small not good.

squats working up to opener and trying wraps for 2nd time

2x6x60

1x4x80

1x3x90

1x3x120

1x3x140

1x1x160

2x1x170 - (w)&(b) easy opener

bench

1x3x60

1x3x65

1x3x80

2x3x95

4x2x105

light flushin stuff -

flys

5x12x20lb

back neck press

2x10x40

1 arm db snatch

1x3x20

1x3x25

1x3x30

1x3x35

in between all of this - gym tyre flip challege (6 flips 220 or 230?kg tyre) goin down rm vs vp goin at it :evil: - current rec was 19ish secs (time to own it),then a sea saw battle begain vp rm vp rm and so on, time keep getting lower and lower, each man better then next man time and time again, in the end got a clean run and set the bar at 12.7sumpin and that was wer it ended for now, until we do battle again in a few weeks. Then did a quick set on 10 to fin. Thats play time over now, comp mode for next week....GAME ON!!

[Viking Power]

very fast time mate :clap: :clap: for us anyway well done till next time it must come down some more hahaha....

Dale and Big Nick do the 300kg tyre for 6 flips in around 14 - 16sec for Nick and 16 -18sec for Dale so we are abit off the pace but for first time on time trails with a lighter tyre we'll get there....

:clap:

[steak]

That was a good sesh bros :clap: vid will be up 2moro arvo

[steak]

[red machine]

week 8 day 1 - deload

bench

1x3x60

1x3x65

1x3x80

2x2x95

1x1x100

1x1x110

1x1x115

2x1x120 - will use as opener, not super easy (6.5/10) , but on the day will be far more pumped :evil: just don't wanna get stuck with anything lower just in case i miss my pb attempts as abit touch n go at the mo, but should be sweet!!!

deads

1x3x60

1x3x80

1x3x120

2x2x140

4x2x160

Done.

[red machine]

week 8 day 2 deeeload

- some band mobilty work

squats

1x6x40

1x6x60

1x6x80

1x3x90

2x3x110

3x2x130

bench

1x6x60

1x3x65

2x3x80

3x2x95

- few light straight arm pull downs to carve out the v-taper

8 weeks of hard work over!! time to sit back, relax in reap the rewards/pb's :wink:

[Old Bull]

8 weeks of hard work over!! time to sit back, relax in reap the rewards/pb's :wink:

Thats True Bro, training has been solid rest up FTM Feed The Machine

Good Luck Bro