getting after it, Nats build up

[steak]

Top contender right there...Nice work Rikk...set up is looking good and I think you have helped me there too bro..che che 8) :grin:

[Big john]

Top contender right there...Nice work Rikk...set up is looking good and I think you have helped me there too bro..che che 8) :grin:

the yeti will have to put a wrench in the red machines works 8) and at a lighter weight..LIGHT WEIGHT HEAVY WEIGHT!

[steak]

there is only one number that counts

the total :twisted:

[red machine]

bench day week 3/12

flat

10x60

10x70

8x80

6x90

prog sets-

8x95

8x95

incline

10x60

8x70

prog sets-

8x80

8x80

CG

10x60

8x70

prog sets-

8x80

8x80

incline jm press

3x8x50 - with bb, got so sore on wrist so -

ezy bar - 3x8x50 something felt way better, major tri pump

push downs

8x75

3x8x85

8x95

db side bends

3x8x50

good sess, incline and cg felt esp good and fast, tris getting much stronger now so add 20 on push down and was no trouble...goood.

[red machine]

weeks 6/14 - squats, light bench and assis

squats

4x40

4x60

4x80

4x100

3x120

2x140

prog sets -

5x165 b+w

5x165

bench

10x60

10x70

prog sets-

10x80

10x80

ohp

10x40

10x50

8x60

5x70

behind neck push press

5x70

5x80

5x80

5x90

5x90

1arm db press

3x10x25

1arm bb snatch

dubbles up 40

tri push dwn

3x10x85

shitin myself for squats today, couldnt even squat body weight this morning!! but added some wraps and a healed shoe and into it!! nailed top set fast and felt even deeper than normal due to increase sit back from the heal goood!!

[Traps]

Now I watch you!!!!

:twisted:

[Traps]

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

If he would calm down on his squat I would like to put up a bit of a challenge for him!!!

[red machine]

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

If he would calm down on his squat I would like to put up a bit of a challenge for him!!!

u will be more than a handful my fellow iron warrior, my squats all iv got left now n judgin on current form i might not hold together till then :shock:

[steak]

will be an interesting test day for Traps...you 2 should be pretty well matched...

[Traps]

All I know is that when all of us stand up there at CBC, the winner will be Damo and Rach for giving us a place to do what we all enjoy so much.

If there was no CBC I would never have known there were so many weirdos out there...... :clubbed:

[red machine]

All I know is that when all of us stand up there at CBC, the winner will be Damo and Rach for giving us a place to do what we all enjoy so much.

If there was no CBC I would never have known there were so many weirdos out there...... :clubbed:

never a truer statement :nod:

week 4

Deadlift (90%): 1x2 @ 212.5 kg

Speed deadlift (75%): 5x3 @ 180 kg (60 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

bit harder today, body wasnt quite recovered from monday, so belted from 180, and some of the speeds not so speedy :shifty: not that bad though heaviest iv lifted since tech change up so cant complain circuit is droped out next week and changes to heavy straight set, should be good.

[Viking Power]

Deadlift (90%): 1x2 @ 212.5 kg

First off good work in beating your last comp deadlift

second you had better not have used straps for it like you were talking about today.... just saying?

Third I thought you said two sets off two not one? anyway keep it trucking RM :clap:

[red machine]

Deadlift (90%): 1x2 @ 212.5 kg

1)First off good work in beating your last comp deadlift

2)second you had better not have used straps for it like you were talking about today.... just saying?

Third I thought you said two sets off two not one? anyway keep it trucking RM :clap:

1) a very happy day, the nightmears of that day are subsiding slowly, still mentaly broken

2) yes i used straps, im a hand modle and need to keep them in great shape as they are the money makers :shock:....i would never use straps on a deadlift u know that!!

3) just 1 heavey set each weeks on this prog -

http://tsampa.org/training/scripts/coan ... =Calculate

[steak]

You and Robbie are looking neck and neck at the mo....he was pulling fast tonite bro and then wandering over to the board...could see the maths going on

[red machine]

Week 4 bench

flat

6x60

6x70

6x80

6x95

prog sets-

8x100

8x100

incline

6x60

6x72.5

prog sets-

8x82.5

8x82.5

cg

6x60

6x72.5

prog sets-

8x82.5

8x82.5

incline jm

4x8xezy+1p

push dwn

3x5x95

power cleans

3x8x60

prog goin well, feel im makin progress :pray: reps head down to 5's next weeks, gooood.

[red machine]

You and Robbie are looking neck and neck at the mo....he was pulling fast tonite bro and then wandering over to the board...could see the maths going on

yip he's goin well alright :clap: , i think ill be the one doin the huntin soon

[Big john]

You and Robbie are looking neck and neck at the mo....he was pulling fast tonite bro and then wandering over to the board...could see the maths going on

yip he's goin well alright :clap: , i think ill be the one doin the huntin soon

you 2 pretty much neck for neck weight wise?

[red machine]

You and Robbie are looking neck and neck at the mo....he was pulling fast tonite bro and then wandering over to the board...could see the maths going on

yip he's goin well alright :clap: , i think ill be the one doin the huntin soon

you 2 pretty much neck for neck weight wise?

im round 94-96 now, couldnt be faarkd maintaining 90 odd so just gunna let it flow back to ma normal range, robbies prob 90-91? maybe new growth?? looks small though :pfft: :pfft: just kiddin, hes a fine specimen

[steak]

hes behind a day now bro...so youre ahead

[Traps]

hes behind a day now bro...so youre ahead

No Bullshit here, cold got my toe....need to get it sorted rather than prolong it. Will be in tomorrow to catch up.

[red machine]

week 7 squats + light bench assis

squats

4x40

4x80

4x100

2x120

2x140

2x160

prog sets-

5x170

5x170

bench

10x60

10x70

prog sets-

10x80

10x80

front squats

4x8x60

ohp

4x80x60

big fat wide log press

40 odd just playin round not heavy (63) but dam weird, real round and wide good fun.

squats pretty hard tonight, 1st set struggle, 2nd better, just not warmed up enough at 1st, depth wasnt quite there tonight, had quite tight wraps so kinda just poped up b4 fully down, but once weigh goes up ill be down lower not a prob, knee still holdin in v-happy, few more weeks and ill b back to 100% i reakon!! 8) will put squat vid up later.

[red machine]

[Big john]

Love the shoes bro...Paul Anderson would be proud! :twisted:

[Viking Power]

:pfft: :pfft: good work Red 8) maybe benefit off the doubt :wink: but drop abit more bull bag...are ya scared.....and if ya gonna blame knee wraps for that take the fuckers off... just saying....

VP

[red machine]

:pfft: :pfft: good work Red 8) maybe benefit off the doubt :wink: but drop abit more bull bag...are ya scared.....and if ya gonna blame knee wraps for that take the fuckers off... just saying....

VP

u know i fear NO bar, not blaming, just saying....startin warmin up for a big weights in the up comin weeks 8)