getting after it, Nats build up

[drizzt]

Nice bro :clap:

[steak]

Strong fast pull bro but you left out the part about partial gripping 8) didnt matter bro...good lift.

[red machine]

cheers men!!

Deadlift (97.5%): 1x1 @ 230 kg....long overdue pb!!

Nice one :clap: 235-240 kg on the cards next week?

programme has a 235 next week then max attempt the fellowing to end the 10weeks, so we shell see how we go!! anything from now will be a bonus but very keen to add!!

Strong fast pull bro but you left out the part about partial gripping 8) didnt matter bro...good lift.

haha yeah mate, was shitin my self when my ring finger let go!!! 3 finger lift....BASICS

[red machine]

light bench day and assit

flat 1st rep paused - ended up building up2 max single

10x60

10x70

5x50

5x90

2x100

1x110

1x120

1x130 - unofficial pb :shifty: slow and steady

prog sets-

10x90

10x90

seated ohp

10x40

10x60

8x70

7x80

12x60

6x60 - behind neck

power cleans

3x8x60

tri ext

5x10x55

blueband push down x heap

done.

[Big john]

light bench day and assit

flat 1st rep paused - ended up building up2 max single

10x60

10x70

5x50

5x90

2x100

1x110

1x120

1x130 - unofficial pb :shifty: slow and steady

prog sets-

10x90

10x90

seated ohp

10x40

10x60

8x70

7x80

12x60

6x60 - behind neck

power cleans

3x8x60

tri ext

5x10x55

blueband push down x heap

done.

nice work on the PB bro, i bet its got traps abit worried. thats his lift, his baby..May have struck some fear into him now :twisted: :grin:

[Viking Power]

good to see the bench is coming up brother :clap: :clap: you should be peaking nicely coming into the in house comp keep smashing it RM, just remember take your fuckin time setting up don't waste it the weight is easy....

VP

[red machine]

squat night :evil: week 12 - 2x2

weight - 98.5...i think you can have the pencil neck class traps...big dogs gotta eat :pfft: :pfft:

squats

10x40

10x60

4x80

4x100

4x120

4x140

2x160

1x185

prog sets- old pb single

2x200 - 1st felt highish just popped up, dropped 2nd deeper

2x200 - felt good

front squats

8x60

4x8x80

hammy curls

4x12x8

calves

3x20x3p

on to singles next 2 weeks to wrap her up, looking forward to owing some new pb's every week till the end....good.

[Big john]

prog sets- old pb single

2x200 - 1st felt highish just popped up, dropped 2nd deeper

2x200 - felt good

starting to cut loose on the squats bro...i see 220-230 on the Horizon :clap:

[red machine]

prog sets- old pb single

2x200 - 1st felt highish just popped up, dropped 2nd deeper

2x200 - felt good

starting to cut loose on the squats bro...i see 220-230 on the Horizon :clap:

thanks mate, loving working at high %, hopfully 210 this round then 220 odd for our comp is the goal, although if i get 210 i may dabble :shifty:

[bar-belle]

2x200 - 1st felt highish just popped up, dropped 2nd deeper

2x200 - felt good

Now that's good money :grin: looked like there was more in the tank!

[steak]

good work today bro..fast and deep 8)

[Traps]

Nice squatting there RM....this will be fun!!!!

[red machine]

chur crew!

week 10 bench 2x2

flat

15x60

10x70

10x80

5x90

3x100

2x110

prog sets-

2x120

2x120

incline

10x60

6x80

6x90

prog sets

2x102.5

2x102.5

cg

10x70

3x80

3x90

prog sets-

2x102.5

2x102.5

just stuck to bear minimum today as it was my once every few weeks elbow blow out day so more of a survival mode work out, but banked all the same.

elbow/tri fix - 5x25x35 tri ext, foam rolling over pain zone, few stretch, micky d's and back to 100%, Done.

[drizzt]

Nice squats bro! And good to see you joining me in the high-90s

[steak]

[HarryB]

Mean squatting Big Red!

[Big john]

FACTthe secret to big squats....

Take note!

[red machine]

chur guys!!

haha yeah drizzt the high 90's is the good life the weights just takin off over the last month madness, ill stop it there so i can slowly creep back down to the 93's for comps, just started running again last night so will level back out

haha EGG PLANT POWER bj iv said it once ill say it again - natures super food...

[drizzt]

haha yeah drizzt the high 90's is the good life the weights just takin off over the last month madness, ill stop it there so i can slowly creep back down to the 93's for comps

That's what I thought :pfft: But finding it easier to just let it happen, got plenty of time :grin:

You made that 200 your b!tch! Nice work!

[red machine]

Week 10 - Coan/Phillipi 10 week Deadlift Routine - (final week)

Deadlift (100%): 1x1 @ 235 kg....PB

Speed deadlift (60%): 2x3 @ 140 kg (rest as needed b/w sets)

played around for hour or so watchin cory attackin his test day and did -

power cleans 5's upt 80kg

back neck push press - 8sets - 60kg

pull ups dif grips - 6x8xbw

steel log - 2sets of 12

few other bits in bob's

end of prog, loved it, put 10kg on max pretty easy i think id have another 5kg in tank but just stuck to prog...(dont wanna show ma card to traps to early) mean prog always in and out under an hour, may do another round build up to in house comp, happy man now on to 2 weeks worth of pb;s on the squats comin up, lifting life is good

[red machine]

haha yeah drizzt the high 90's is the good life the weights just takin off over the last month madness, ill stop it there so i can slowly creep back down to the 93's for comps

That's what I thought :pfft: But finding it easier to just let it happen, got plenty of time :grin:

You made that 200 your b!tch! Nice work!

haha yea im down with the just letting the bod do what it wants, i def think the xtra weight has helped out, yip the fair of the 200 has pasted now!!

[steak]

Job well done tonight bro :clap:

[Traps]

Oh shit, lol, I didnt hear about this.......going to have to get into it again!!!

[Big john]

Job well done tonight bro :clap:

Good lift..........Easy :clap: :clap: :clap:

[poos_n_wees]

Awesome lift mate! Made it look easy 8)