getting after it, Nats build up

[red machine]

^interestin stuff, food for thought

Week 1 Coan/Phillipi 10 week Deadlift Routine

Deadlift (75%): 1x2 @ 180 kg

Speed deadlift (60%): 8x3 @ 140 kg (30 sec rest b/w sets)

3 circuits (rest 30sec between exercises, 2 minutes between circuits):

Stiff-leg deadlift: 8 reps

Bent over row: 8 reps

Underhand (reverse) grip lat pulldown: 8 reps

Arched back good morning: 8 reps

fit circuit - sledge hammer v tyre mixed styles - floor sweepers + revs - box step overs - kb swings - 3 rounds on the trot.

Done.

[bar-belle]

Deads looked strong tonight and as for that circuit with the floor sweepers :shock: . Phew intense!

[steak]

yup and he stretched at the end...shocked me! :grin:

[startinfromscratch]

Well I can listen to you older fella's as you start falling apart So for a PLer, the pain is inevitable cause you cant box squat all the time I guess. Shit deal

naa the pain will go away mate...use the box as a target only. The idea is too not try and and shear off the patella tendon with the loading it gets with knee travel...the body will adapt to knee travel (see oly lifters) but it takes a long time...joints take longer than muscles eh...

the idea of us using the box is to keep the loading off the patella and allow the lifter to sit back and keep the lower leg vertical as they can...unlike a traditional box squat which is a LPC exercise working glutes and hams for the most part. Good deal if you ask me cos you can squat pain free to depth and let the patella tendon recover (keep in mind Sheiko has you squatting twice a week)

this is exactly what im doing right now, with my fucked knee. :nod:

[steak]

and it working right?

[red machine]

Deads looked strong tonight and as for that circuit with the floor sweepers :shock: . Phew intense!

thanks buddy!! intensity city ahead! 8)

yup and he stretched at the end...shocked me! :lol: :grin:

haha just my once a month lash :pfft: :pfft:

[red machine]

Bench week 1/12 - bench prog = simple plan over next 12 weeks reps will drop weight will go up till a single and pb 12 weeks later. 2 work sets on flat,incline and cg is the focus lifts + another tri movement on bench day + lighter bench higher reps and few tris on squat day.

Bench

5x60

5x70

5x80

5x85

prog sets-

10x90

10x90

incline

5x60

5x70

prog sets-

10x75

10x75

cg bench

5x60

5x70

prog sets-

10x75

10x75

jm press variation

5x7xezy+10s

circuit work - core focus (must create steel) (cant be faaarked running any more so will add 1 or 2, 10-12min circuits at end of most sessions to keep the conditioning up + love smashin the body up gymjones/cross fit style so much more enjoyable than running)

circuit 1 - low box squat - land mines - weighted prone holds - 1arm kb swings - 3 rounds on the trot

circuit 2 - hammer v tyre -1 arm snatch - side bends - side prones + pulse - 3 rounds on the trot.

full intensity is back, head phones in and tunnel vision from now on, really want to step it up and get some good gains. Done.

[Viking Power]

Good shot brother go mate 8) smash it...

[bar-belle]

got the mean circuits on :nod:

[Big john]

full intensity is back, head phones in and tunnel vision from now on, really want to step it up and get some good gains. Done.

yeaaaaaaaaa boi! full steam bro!!!!

[red machine]

monday - week 4/14 sqauta + light bench

Squats

5x60

5x80

5x100

3x100

3x120

3x130

prog sets-

8x145

8x145

bench

10x60

prog sets-

10x80

10x80

other stuff all over the show at pace -

ohps heavy + strict, frankinstine squats-light high reps, pp back neck 90x5 work sets, heavy tri push downs and some core work

interesting to be in a gym with full mirrors to have a look at squat form and make corrections during sets, all very deep and easy....apart from 1 that looked like a gm when not setin up tight :roll: reps down to 5 now for the nexy 4 weeks goood.

tonight - deads

Week 2

Deadlift (80%): 1x2 @ 190 kg

Speed deadlift (65%): 8x3 @ 150 kg (30 sec rest b/w sets)

3 circuits (rest 30sec between exercises, 2-3 minutes between circuits):

Stiff-leg deadlift: 8 reps

Bent over row: 8 reps

Underhand (reverse) grip lat pulldown: 8 reps

Arched back good morning: 8 reps

good deads tonight seem to have much better form when i leave the belt at home, startin bar about an inch away from the shin so i pull in a backward angle, feels so much more cumfy than hard on shin as flex so shit i cant sit back enough to get shoulder inline/behind prob not in the deadlift coach book but faaark it work welll 4 me gooood.

[Big john]

not in the deadlift coach book but faaark it work welll 4 me gooood.

if it works do it bro...keep the intensity up brah! ruthless!

[startinfromscratch]

not in the deadlift coach book but faaark it work welll 4 me gooood.

if it works do it bro...keep the intensity up brah! ruthless!

[Corey1982]

good deads tonight seem to have much better form when i leave the belt at home, startin bar about an inch away from the shin so i pull in a backward angle, feels so much more cumfy than hard on shin as flex so shit i cant sit back enough to get shoulder inline/behind prob not in the deadlift coach book but faaark it work welll 4 me gooood.

Getting the shoulders behind the bar is a more important part to hitting a

big(er) deadlift than shins close to the bar (especially if shins right up against the bar pitches you too foward when you begin to pull). If it is feeling fast and you are snapping it through well then it is what you want. Here is a good video by Dave Tate

[steak]

:nod: good vid

[red machine]

good deads tonight seem to have much better form when i leave the belt at home, startin bar about an inch away from the shin so i pull in a backward angle, feels so much more cumfy than hard on shin as flex so shit i cant sit back enough to get shoulder inline/behind prob not in the deadlift coach book but faaark it work welll 4 me gooood.

Getting the shoulders behind the bar is a more important part to hitting a

big(er) deadlift than shins close to the bar (especially if shins right up against the bar pitches you too foward when you begin to pull). If it is feeling fast and you are snapping it through well then it is what you want. Here is a good video by Dave Tate

yea bro the shoulder back has been my main focus of late, as i was always leaning ova!! NO MORE!

[red machine]

wekk 2/12 - bench

flat

2x10x60

8x70

8x80

prog sets-

10x90

10x90

incline

10x60

5x70

prog sets-

10x75

10x75

cg

10x60

8x70

prog sets-

10x75

10x75

incline jm press

4x10x40

other light stuff to move some blood -

kb swings, box squat, rev curl, side bend and some band suff

good session, quite easy wights so focused on speed, reps down to 8 next week. Done

[startinfromscratch]

coan bench is a highly regarded prog, will be interested in what it gives you. whats the goal you want at the end of it brah?

[red machine]

coan bench is a highly regarded prog, will be interested in what it gives you. whats the goal you want at the end of it brah?

hay bro, hopfully aiming for 2.5-5kg gain so 130-132.5ish comp standard, i seem to roll in 2.5s so the 130 would b a bute all goin well, its a long slow road, but we will get there brother

[steak]

Good to see the focus back in your training mate...good gains from fromgood work and you are going well :nod:

[red machine]

week 5/14 - squats + light bench assist

squat

10x40

6x60

4x80

3x100

3x120

3x140

prog sets - b&w

5x155

5x155

bench

10x60

10x70

prog sets-

10x75

10x75

ohp

5x30

5x40

5x50

5x5x60

1 arm db press

4x10x25

tri push dwn

4x10x75

added some wraps tonight for knee safty, threw tech out to start with all over the show, adapted come 2nd set, looking forward to tidying this up next week, done.

[red machine]

*1.5 hrs on wii fit, hitting core, mobility and yoga stuff was mean and got up a good sweat in front of the tv.

Week 3 coan/phillipi deadlift routine

Deadlift (85%): 1x2 @ 200 kg

Speed deadlift (70%): 6x3 @ 165 kg (30 sec rest b/w sets)

3 circuits (rest 30sec between exercises, 2minutes between circuits):

Stiff-leg deadlift: 8 reps

Bent over row: 8 reps

Underhand (reverse) grip lat pulldown: 8 reps

Arched back good morning: 8 reps

alt hammer curls - 3x16x25

good sess, really enjoying the routine with focus on 1 heavy set then speed, so not over taxing and circuit work is good hittin some hammy for the 1st time, 1st time upto 200 today with out a belt felt pretty good apart from sweaty feet slipping out to the side (chalked them up for speed sets worked well) took some vid, was very surprised how high my hips were when starting the pull, tried to start lower after seeing that to use more leg but ended up not changing even though i though i was sitting down lower...must just be my sweet spot so ohh well good good.

[startinfromscratch]

fitting shirt bro... animal!!!!

[Big john]

even chalks his feet! :shock:

[Viking Power]

even chalks his feet! :shock:

he's an animal big John I think he wants to take out the CBC powerlifting comp this year so you fellas better up ya game.... he on a mission the red machine