getting after it, Nats build up

[startinfromscratch]

go hard bro! use the eggplant power!!!!

[Big john]

see ya sat red machine :twisted:

[steak]

your looking fresh Rik...going to be a good day for you cobber :nod:

Rest and eat. 8)

[red machine]

chur chur, OB,BJ,SFS,DAMO - cant wait 4 ma 2nd ay and really looking farwad to seeing fellow team member getting on the platform for the 1st time n smashin it, GOOOODNESS

side note - took afew photos last night for ref, guna do b4 each comp just out of interest on how the body changes here is one (crap quilty, takin from the mirror, sorry no cuts,serations or abs here im a powerlifter so dont need that stuff :pfft: , its all about the power!! :evil: ) found another pic from about ten weeks back, 5kg larger(fater :pfft: ) so quite surpriseing to see some good changes, although dif type photo so bit hard to compear bt def abit of change. \:D/

[Viking Power]

:pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

Good stuff big man..... unfortunately for me I have to look at that every day go hard on Saturday mate :clap: :clap: kick some arse and set some new PB's don't make me zercher your fuckin 3rd squat either brother...

[Big john]

don't make me zercher your fuckin 3rd squat either brother...

Fucking LOLZ gold :pfft: :pfft: :pfft: :pfft:

[red machine]

don't make me zercher your fuckin 3rd squat either brother...

Fucking LOLZ gold :pfft: :pfft: :pfft: :pfft:

possibility - high :pfft:

[startinfromscratch]

nigga, you smashed 180 at wbop with no wraps.

with this sheiko+wraps, youll SMASH a 200 squat mate. no jokes.

[red machine]

comp day... :evil:

weight - 91.0 lightest iv been since i was 13, madness

programmed goals...got

squat 190.......200..20pb

bench 127.5....127.5..2.5pb

dead 230.......210..-15 :shock: :? ...took it for a walk :pfft: (fuk up vp).....ur only as good as ur last comp :roll:

total 537.5 pb...7.5

my thinking...

training was solid so went for all all new pb/programmed maxes on 2nd lift....rookie error

what went down-

Squat

1st....170 www

2nd....190 www

3rd....200 www

bench

1st....120 www

2nd....127.5 www

3rd....130 rrr

deads

210 www

230 rrr

230 rrw

thoughts-

squats - start of the day pumped up ,170 easy, 190, felt real high, but very surprised got 3 whites, i alway squat quite deep so i think when i think it high its prob right on the line so very happy 10kg pb, then went 200 on 3rd, got the big slap form big john...game on, went alot deeper then the 190 and grinded it up, stoked 20kg pb. \:D/

bench - had been goin crap in training, but was my main goal for the day got 127.5 on 2nd a 2.5kg pb only small but so happy with it big highlight for the day, was a grinder, so i knew 130 wasnt going to happin but gave it a crack...next time.

deads - had been goin mean in training so super confident as nailed 220 super easy on week 5....but :shock: opened 210 felt rather heavy (after also doin it by mistake in warm up Muppet) but oh well stuff it straight to 230, chared the bar rush it and ended up walking around with bar half way up :pfft: :pfft: :pfft: all i can say there is madness! so tired again on 3rd, set up prop this time, got it 3/4 ok but then heat came on in grinded it out to lock out but hitched it got one bonus white though(maybe out of pitty) haha pretty gutted as was secretly looking for a 240, wasnt my day here, -15 from last comp :oops: will nail 230 in a few weeks to get some pride back.

over all - great day out, 40 + lifters but was ran well, great to see our cbc crew in action every did soilid as, big tom in there showing some great raw power, massive numbers at end of year there coming up, robbed of the 180 bench, chur to big john the card master, in troy for another 8hr spell of hardcore spotting/zearching, and our faithfull leader damo for leading the trops, good tin,k-fy and wets wer owned,farrrrkin rooted now after 2hrs sleep :shifty:, back to the bar. Done.

[bar-belle]

Your lifts looked solid yesterday Red :nod: Some good gains there.

Next stop Aucks Champs :salute:

So only 2 hours sleep huh...did you and VP hit the town and paint it red :pfft:

If so good stuff and well deserved blow out after the hard yards.

[red machine]

Your lifts looked solid yesterday Red :nod: Some good gains there.

Next stop Aucks Champs :salute:

So only 2 hours sleep huh...did you and VP hit the town and paint it red :pfft:

If so good stuff and well deserved blow out after the hard yards.

cheers mate!! haha yip we cut it up pretty hard...EARNED

[Viking Power]

RM very good effort mate :clap: :clap:

I was impressed with your squatting mate, loose wraps and great form :clap: :clap: one off the highlights off the day for me mate 8)

Bench very please to see you PB brother as it was a hard run though training with this event and touch and go but nail it good work 8)

Deadlifts to be fair I gave you abit off grief but well deserved too :pfft: :pfft: :pfft: ..... we both know you are good for and easy 230kg mate :clap: but just technical issue on the day and remember mate you were maxing out on three lifts so it takes it toll even though you are unaware off this on the day pulling half sumo is very hard to master nearing max weight its easy for shoulders to come forward but we can fix this mate and nail it keep training hard very impressed little man.

overall awesome day mate

VP

PS 210kg deadlift on the board please Damo :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

[teamfatboy]

Nice work Red :clap: a "good day in the office" \:D/

[steak]

Metro stylz! :grin:

mate...I could see through the training you were up for a good squat..and you delivered :clap: Good strong showing on the platform bro :clap: Very proud of the crews work yesterday :clap:

[startinfromscratch]

congrats my salmon-wearing brah!

i knew you would spank a 200 squat! 8)

i reckon it must be about time to swith to full sumo.... :shifty:

[morattigirl]

Nice work yesterday dude! :clap: 8)

[red machine]

thanks heaps guys!! \:D/

Faaarkin wreaked today :shock: well worth it though!!! cant wait to get into next phase of training planning underway, will play around for few weeks in rest up then re attack 1st goal - 240 dead in 3months must get pride back, might have to get 230 1st though :roll: !!

[Big john]

shot panther! you had a good day bro few tweaks with the dead but hey bro, like u said rest up and re attack it with viking vengeance (just dont take the bar for a stroll) :pfft: :pfft:

[drizzt]

Just saw the vid of the lifts bro, farkin awesome :clap:

Have to up my game!

[red machine]

shot panther! you had a good day bro few tweaks with the dead but hey bro, like u said rest up and re attack it with viking vengeance (just dont take the bar for a stroll) :pfft: :pfft:

vengeance will be bought haaard!!, haha love the stroll ay just wanted to show the crowd a different angle :pfft:

Just saw the vid of the lifts bro, farkin awesome :clap:

Have to up my game!

haha yeah a good little wrap of of the days events from steak there, ur games already right up there bro, u will owin it, hopfully that back comes right 4 ya :nod:

today - active backyard getto recovery - wanted to get the blood flowin and stretch out the wounded body so i did -

circuit in the yard -

prone hold 1min

supermans 30sec

static cobras 30sec

side prones 1min per side

20 x 30inch wall jumps

15 x over head big stone throws (30ish kgs)

15 x deck chair side raise

15 x deck chair side to front holds

20 x in between and on deck chair push ups

done 3 laps with 1min rest per set and then some stretches, body feeling warm and free again good!!

[Viking Power]

:shock: :shock: :pfft: :pfft: :pfft: :roll: :roll: :roll:

Backyard training madness...... what a tough guy..... f*ck you bring a tear to my eye daily Panther :wink:

[red machine]

:shock: :shock: :pfft: :pfft: :pfft: :roll: :roll: :roll:

Backyard training madness...... :lol: what a tough guy..... :lol: f*ck you bring a tear to my eye daily Panther :wink:

just the panther getting out in his natural environment ay....no big deal

[red machine]

POA - just gunna play around this week and maybe next, then run one cycle of 531 so low vol high intensity as a opposite to the last 8 weeks then after that sit down with wiser men and work out some kind of 8-12 week prog targeting weakness etc with a big test at the end then continue from there, aiming for 610 raw by end of the year then i will join up nzpf and get full battle armor and crusade on!! :twisted:

today - arms (my once per 3 month outting)

bb curls

8x20

8x30

8x40

8x50 - gettin abit rough here

8x40

8x30

8x20

wrist curls

12x20

3x12x30

cross body hammers

12x20

2x12x25

24x25

CG ezy curls

3x10x27

Tricep - tri curcuit target 15 reps per exercise, all out on 3rd set -

cg bench 60kg reps - 15,15,22

db ext 25lb reps - 15,7,9

push downs 55kg - 15,15,18

mad road mapping pump. done.

[Big john]

aiming for 610 raw by end of the year then i will join up nzpf and get full battle armor and crusade on!! :twisted:

Booooo yah!

awsome to hear bro...the panthers here to stay :clap: :clap:

[startinfromscratch]

MEAN!!!!!

your gonna be the magnusson panther brah!!