getting after it, Nats build up

[Traps]

Looking strong brother!!! No stopping you now, squats looking real good. Great work!!!

[steak]

nice job :nod:

[red machine]

Week 5

Deadlift (80%): 3x3 @ 190 kg

Speed deadlift (65%): 3x3 @ 150 kg (30 sec rest b/w sets)

Power shrugs (60% of current): 3x5 @ 140 kg

Stiff-leg deadlift: 3x5

Bent over row: 3x5 -( changed 4 pedly, much better)

Underhand (reverse) grip lat pulldown: 3x5

Arched back good morning: 3x5

extras-landmines 3x16x1p

good late night sess, half way point in prog, called for drop in weights n change up to straight set and the intro to power thrugs which build up over the next 4 weeks, weights will climb now in hopfully see a pb week 9 and again week 10 :shock: 8) :pray: .

[Traps]

Good seeing you in the evening. You keep reminding me that I need to be more focused when training.

Good work Big Red. :dancing:

[drizzt]

Nice work RM, love your squat technique (nohomo) :clap:

[HarryB]

Nice work RM, love your squat technique (nohomo) :clap:

+ 1 nice squatting...

Do I have to order those squatting shoes online? Cos I haven't seen any like that in a shop since 1985 lol... OLD SCHOOL!

[morattigirl]

Good stuff Rik 8)

[red machine]

week 5 or 6? - bench

flat

5x60

5x70

5x90

5x100

prog set-

5x102.5

5x102.5

few singles@120 to feel norm sets up as been loose while repin

incline

5x60

5x70

prog sets-

5x85

5x85

cg

5x60

5x70

prog sets-

5x85

5x85

incline jm

4x8x10

push dwns

4x5x95

log press

2x8xlog

1x10xlog

hang cleans

2x8x60

ampd up by some madess vp/neevs/kings vid set me up for a good sess, 1st week of 5's so weights light so focused on speed, good sess 8) time own some WETS!!! 8)

[red machine]

Good seeing you in the evening. You keep reminding me that I need to be more focused when training.

Good work Big Red. :dancing:

thanks mate!! focus has to be high for me, im there for a short time not a long time. ur doin well brother owning it from what iv been observing

Nice work RM, love your squat technique (nohomo) :clap:

thanks mate, gettin better as time goes on, just not to happy with depth in that vid!! will really make sure i get down there after that wake up call.

Nice work RM, love your squat technique (nohomo) :clap:

+ 1 nice squatting...

Do I have to order those squatting shoes online? Cos I haven't seen any like that in a shop since 1985 lol... OLD SCHOOL!

thanks harry, shoes are fukin sweet man to poor for proper 1's so they do the trick with added benafit of gym to clubs speed in cross over (while the pumps still on :pfft: )

Good stuff Rik 8)

thanks matey

[red machine]

week 8 - squats, light bench n shoulder - back at my old work place for sess with the vp tonight, locked away in the powerlifter corner......good

squats

6x60

6x80

5x100

3x115

3x130

2x140

2x160 b

prog sets-

4.5x175 b&w (nice deeps reps, only takin 4.5 as something went down on last rep lost grip up top end, ended up finishing off no hands with a little bit of assist)

5x175 b&w (the madness continued - rep 1 - fast,easy,deep, rep 2 - turned into a 5sec pause squat, went down then tip forward abit and just sat there pinned (ass 3in off the floor) expecting a spot......didnt happin so maybe survival mode kicked in roared it up somehow :pfft: 8) , fully blowin from that but was demanded to do reps 3,4,5 all on para, but manged them so happy )

bench

10x60

10x70

prog sets-

10x80

10x80

ohp

8x30

8x50

5x8x60

db arnie 1arm

3x8x26

fun little sess, just blowen after squats but all good the job was done, faaarkin so happy squat reps down to 3's now!!!

[Viking Power]

(the madness continued - rep 1 - fast,easy,deep, rep 2 - turned into a 5sec pause squat, went down then tip forward abit and just sat there pinned (ass 3in off the floor) expecting a spot......didnt happin so maybe survival mode kicked in roared it up somehow :pfft: 8) , fully blowin from that but was demanded to do reps 3,4,5 all on para, but manged them so happy )

Well you got down there you can get back up? anyway I thought you were showing off with a checky pause :pfft: :pfft: didn't relaise you were pinned until shoulders rounded forward on the way back up hahahaha that was more like a good morning....and reps 3, 4 and 5 were higher than a kite but good effort mate good to see your knee is coming right you need to slip a few more sessions in with me bro 8)

[red machine]

goodmorning

1x1x175 pb :pfft: :pfft:

[Big john]

goodmorning

1x1x175 pb :pfft: :pfft:

haha dont worry bro...it happens to us atlast once in our lifting career...I seem to remeber VP doing almost a 240kg lunge before i helped him back up :pfft: :pfft: :pfft:

[Viking Power]

goodmorning

1x1x175 pb :pfft: :pfft:

haha dont worry bro...it happens to us atlast once in our lifting career...I seem to remeber VP doing almost a 240kg lunge before i helped him back up :pfft: :pfft: :pfft:

where is the delete button :pfft: :pfft: memory like an elephant hahaha yeah what a Rookie

[Big john]

memory like an elephant

Donty i know it bro!!! :pfft: :pfft: :pfft: :pfft:

[red machine]

goodmorning

1x1x175 pb :pfft: :pfft:

haha dont worry bro...it happens to us atlast once in our lifting career...I seem to remeber VP doing almost a 240kg lunge before i helped him back up :pfft: :pfft: :pfft:

where is the delete button :pfft: :pfft: memory like an elephant hahaha yeah what a Rookie

that goes down as one of proudest lifts, raw survival power!!!

[steak]

Courage bro :grin:

[startinfromscratch]

[red machine]

Coan/Phillipi 10 week Deadlift Routine

Week 6

Deadlift (85%): 1x2 @ 200 kg

Speed deadlift (70%): 3x3 @ 165 kg (60 sec rest b/w sets)

Power shrugs (65% of current): 3x5 @ 150 kg

Stiff-leg deadlift: 3x5

Bent over row: 3x5

Underhand (reverse) grip lat pulldown: 3x5

Arched back good morning: 3x5

strong sess all on tee.

[Corey1982]

Another solid session in the bank for you there :clap: Get any footage of tonights efforts?

[red machine]

Another solid session in the bank for you there :clap: Get any footage of tonights efforts?

thanks mate, no footage of late, will have to bring out the cam again i think very useful tool and good for a laugh

[steak]

Another solid session in the bank for you there :clap: Get any footage of tonights efforts?

thanks mate, no footage of late, will have to bring out the cam again i think very useful tool and good for a laugh

Im concerned you will not be able to handle the carry over to your raw from the puffer jacket...will you be adding bands, chains, inclines to the exercise and have you considered changing the front zip to velcro?

[Big john]

Another solid session in the bank for you there :clap: Get any footage of tonights efforts?

thanks mate, no footage of late, will have to bring out the cam again i think very useful tool and good for a laugh

Im concerned you will not be able to handle the carry over to your raw from the puffer jacket...will you be adding bands, chains, inclines to the exercise and have you considered changing the front zip to velcro?

Has he tried Jacking the Puffer? and does it come in salmon colour? :shock: :pfft: :pfft: :pfft:

[red machine]

Another solid session in the bank for you there :clap: Get any footage of tonights efforts?

thanks mate, no footage of late, will have to bring out the cam again i think very useful tool and good for a laugh

Im concerned you will not be able to handle the carry over to your raw from the puffer jacket...will you be adding bands, chains, inclines to the exercise and have you considered changing the front zip to velcro?

looking at keeping the zip, extra support and confidence in the lift, with out risk of a "split up" that is associated with the velcro fronts, although velcro has been know to added 5kgs in to an already massive carry over, its just abit hit or miss.

big john - looking in to the salmon option, very rear but they are out there and i will find them.

[red machine]

week 7? - bench - 5's

flat

20x60

5x70

5x80

5x90

4x100

prog sets-

5x105

5x105

incline

5x60

5x80

prog sets-

5x90

5x90

cg

5x60

5x80

prog sets-

5x87.5

5x87.5

incline pins - speeds on 15sec

6x3x60

push downs

6x75

10x85

2x5x95

extras -

gm - 2x5x60 - 4got to do them the other night

hang cleans - 2x8x60

1 arm snatch up 40kg.

good sess, bench not feelin very strong tonight but got though no probs, looking forward to the reps lowering so can work more on tech, 1 more weeks of 5's then into the count down....