getting after it, Nats build up

[poos_n_wees]

LMFAO @ outtake.. :pfft:

next set of goal for sept comp -

squat - 220 belt and wraps

bench - 132.5 raw

deads - 242.5 belt

:twisted:

[drizzt]

Good stuff on the PB bro! By the sounds of it, 220 isn't far off at all 8)

[OnlyHuman]

Nice improvements on your squat/bench/dead :nod:

:clap:

[red machine]

so red, which sheiko prep you gonna run? standard 37, or you gonna do an extra gangster one?

just the tried and trusted high vol 37 worked so well last 2x for the squat (20kg both times) id be mad not to have another round

strong deep squat at 210 mate...looked sweet as 8)

Nice improvements on your squat/bench/dead :nod:

:clap:

thanks men!!

Congrats on the squat PB :clap:

iv gone 10 month now without missing a single train

That deserves an applause too, solid effort there mate :clap:

cheers mate, yeah mate consistency is key for me as iv have to work hard to get gains so on and off just wouldn't cut it, so just throwing myself into 100% helps are we are very lucky to have such an outstanding environment up at cbc

LMFAO @ outtake.. :pfft:

next set of goal for sept comp -

squat - 220 belt and wraps

bench - 132.5 raw

deads - 242.5 belt

:twisted:

haha what a fool ay, had to add it for humor reason!! numbers out there now, game time!! :evil:

Good stuff on the PB bro! By the sounds of it, 220 isn't far off at all 8)

cheers mate, not too far now....i can almost taste it!!

[red machine]

bench - just realised id still had to complete final week of prog so easy singles to end it - 1x1 - all extended pauses on 1st rep

flat

5x60

5x80

5x100

2x110

1x120

prog set -

1x130

2x3x115

incline

5x60

5x80

5x90

1x100

prog set

1x110

cg

5x60

5x80

5x90

1x100

prog set-

1x110

floor press

3x5x100

bench startin to get alot better, love workin it to max nice and casua,l few more weeks at 130 then i should be ready to move up just want to get 130 alot faster 1st

DEEPT -

10x tyre flip - sled drags down and up drive 2p,3p,4p,3p,2p - 10 tyre flips

faaarkin unfit now used to be sprinting with 4plates!! now dragin ass!! few weeks ill be peakin again! :evil:

few 1arm db snatch up2 40kg - testing waters for up coming northshore strong man comp that ill hopfully do aug 13......maybe a chance for a inpromp rm/traps face off :twisted: looks all doable in the novice class and will be great fun!!

[red machine]

had a spear 45mins b4 youth pick up today so shot in 4 a whats up with the crew and had a play around

-farmers walks-60 per hand

-clean in press-80kg

-back neck pp-60kg

-bb 1arm rows-60kg

bit of blood flowing and that was it.

[Big john]

good to catch up with you bro...looking mean machine!,

laying down the foundation bro :clap: :clap:

[red machine]

good to catch up with you bro...looking mean machine!,

laying down the foundation bro :clap: :clap:

4 sure brother, hopefully see u up here more often churr!!

deads days - laast faark around day b4 gettin in to comp prep -

squats

5x10x60

deads - conv :shock: - as everybody's trying out sumo now i though i better do the opposite and try this conventional thing

5x60

5x100

5x120

5x140

2x160

2x180

1x200

1x220 - hard off the ground but grinded though - 80kg conv pb :pfft: - tryed to added a vp shurg in - fail - slight tweek in middle back hahah

sumo speeds

6x3x140

gm's

6x10x60

ghr

3x8xbw

"DEEPT"

6's - 6xsteel log-6xstack pulldowns 4 loops - 500 skips

back into some stucture next week, looking forward to the next phase, Done.

Con pulls vid -

[Viking Power]

:pfft: :pfft: :pfft: oh boy.......love the new sound effects too

VP will be up there very soon to keep an eye on you 8)

[red machine]

:pfft: :pfft: :pfft: oh boy.......love the new sound effects too

VP will be up there very soon to keep an eye on you 8)

haha just adden a little hoot into it ay......big vp rollin the cbc 8) , yeahhh buheee, ur name is still on the board waitin for some number to be put up

[Big john]

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

class act....you shifting to Cons bro?

[steak]

big vp rollin the cbc 8) , yeahhh buheee, ur name is still on the board waitin for some number to be put up

:nod: lifetime member with the poorest attendence

your spot is safe

[Viking Power]

big vp rollin the cbc 8) , yeahhh buheee, ur name is still on the board waitin for some number to be put up

:nod: lifetime member with the poorest attendence

your spot is safe

Yeah I know...... but I have closed my other gym membership now so game time and time to put some numbers up on this famous black board \:D/

[steak]

you can make it famous 8)

[red machine]

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

class act....you shifting to Cons bro?

haha na bro to hard 4 my weak girl like back ay, maybe one day when i grow up ill lift like a man as i enjoy con alot more

squats conditioning week - bench auto max

weight 98.0 -(weekend diet, pies, micky d's,pizza,30+beevys, ruthlessness = solid growth) conclusion not caring bout weigh class now ill happily just let the bod do what it wants, although i will be adding in alot more conditioning

bench

10x60

5x70

5x80

5x90

5x100

3x110

1x115

1x120

pinning - was only gunna only go to 90% after madness blow out weekend but tryed and failed on max - nothing like a good pinning to build character :pfft:

squats

1x5x60

1x5x80

1x5x105

2x3x130

3x3x150

gm

3x5x60

db press

3x10x35

power cleans

10x60

8x70

5x80

2x10x60

done. the build up has begun :twisted: :twisted:

[Big john]

Nice bro....Solid growth food from weekend madness, :pfft: :pfft:

its always fun in the madness zone, Go hard bro

[red machine]

Nice bro....Solid growth food from weekend madness, :pfft: :pfft:

its always fun in the madness zone, Go hard bro

haha yeah bro gotta love it!! a cheeky final blow out b4 the 8week slog ahead!! into it!

[red machine]

conditioning week -

cg

2x8x60

3x8x80

deads

1x5x100

1x5x120

2x4x150

3x3x170

incline

2x8x70

3x8x85

1x20x60 - wide grip 1/4's - looking to fill out the singlet - achieved

ss

5x20xtyre vs wall - mad core rip up

casual "DEEPT"

zercher drive runs 85kg - tyre flipsx6 - steel logx6 - 3 rounds no great pace

lunges

3x10x20s

great little sess everything was light but went for max speed, good.

[bar-belle]

yes snappy deads there Sir :salute: looking good! wish mine were that fast :roll:

[red machine]

yes snappy deads there Sir :salute: looking good! wish mine were that fast :roll:

thanks matey, only 70% so should be quick compared to u working near max, ur killin it!!

[red machine]

conditioning week bench/squat

pause bench

2x8x60

1x8x80

1x5x90

1x5x100

1x1x110

1x1x120

1x1x125

3x2x117.5

squats

1x5x40

1x5x60

1x5x80

1x5x105

2x4x130

3x3x150

db press

3x10x35

gm

3x5x65

squat hold shrugs

5x10x60

hang clean and high pulls

3x10x60

bench: fried delts, but turned out to be one of my best bench sessions, adding an extra long pause really help engage the leg drive and weights fell up cut it at 95% to finish on a high

squats: light as per conditioning week, just wanted to do more was loving them, adding a pause on top sets, cant wait for next weeks and the start of some serious vol!!!

done.

[steak]

Bring it on bro! :twisted:

[red machine]

snuck in to see what was goin on today......

ended up doin some circuit work with fellow gingers -

4 rounds 10reps -

kb sumos

clean press

bench step overs

split press

chins

front squats

tri ext

ezy curl

landmines

bar press up things

fat man row

band crunchs

something like that, 4 rounds was a good beed up and work some different zones.....week 1 day 1 tomorro GAME TIME!!

[Big john]

week 1 day 1 tomorro GAME TIME!!

:clap: :clap: :nod: :nod: :nod:

[red machine]

week 1 day 1 squats hv37 and auto benchin :evil: and the shed was humming, racks full as far as the eye could see....

weight: 98.3kg

comp bench

1x10x60

1x110x80

1x5x90

1x5x100

1x1x110

1x1x120

1x1x127.5

3x2x115

squats (giving traps a lesson in depth)

1x8x60

1x5x80

1x5x105

2x5x130

5x5x150

db press

5x10x30

db ped rows

5x5x30

gm

5x5x60

bench - crap set up today almost pinned by 120, so cut it just b4 max, and sorted shit out on bak off sets

squats - team :evil: Xtream :evil: has begun...training with the little guy vp, just doin slighty dif bench methods then linking up on the other big lifts, so it was a very fast paced deep squat attack as there is far to much pride to cut a rep sort at any cost deep reps will be achieved!!, casual heavy is a good description.

light assis, good start!