getting after it, Nats build up

[steak]

good squattin bro 8)

[red machine]

good squattin bro 8)

chuuuur, seem to be maintaining ok while eating like a 13 year old anorexic school girl

week 5/11 -few casual squats

squats (4x4, adding 2.5kgs each week)

8x60

6x80

6x100

3x120

3x140

3x160 b

4x4x172.5 b

fronts

4x8x100

chins/pull up mixed grips[/b

4x8xbw

hang cleans

4x6x60

good.

[red machine]

week 5/11 bat shirt benchin

bw:94.9 (morning weight) goal 92 flat so no stress come weigh in time. will still be in 105's for comp in few week id say. fuckin hard work dropping, i dont understand how people u90kgs live

bench

10x60

5x70

3x80

3x90

3x100

3x110

1x120

1x125

bat suit engaged

3x130 - 3 board

3x140 - 2 board

2x150 - 1 board

2x1x150 - for a touch

dips

8xbw

6x+10

6x+15

6x+20

6x+30

good fun trying the shirt for the 1st time, bout as tight as most of my tee's so i can just slip it on in few secs so no stress there good place to start and learn the art, crazy feeling as you cant even feel the weigh and then it just blasts off the chest...madess, thanks heaps to all the CBC crew for the help CHUR!!

will play once a week to get it down pac but main focus will remain on raw strength as really wanna get that bloody 3 wheels!!!

[steak]

good first outing for you too in the shirt broski...you'll get a bit of carryover to your raw from a looser shirt like that too 8)

[red machine]

week 5/11

Deadlift (85%): 1x2 @ 205 kg

Speed deadlift (70%): 6x3 @ 167.5 kg (90-120 sec rest b/w sets)

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

Stiff-leg deadlift: 8 reps

Ped rom: 8 reps

Pull ups: 8 reps

Arched back good morning: 8 reps

solid fast paced session, still feeling well charged/amped come gym time on min eats + slaving ass off all day in the sun....goooodness!!

[red machine]

week 6/11 bench

bench

5x60

5x80

3x90

2x100

2x110

1x120

bat shirt engaged

3x130 - 3 board

1x140 - 2 board

1x140 - 1 board

2x1x140 touch

floor press

3's upto 120

dips

10xbw

5x+10

5x+20

5x+30

3x3x+40 + 1 negative

chins

8,8,5 - bw

pins ohp

5x60

3x70

5x60

cleans from 6in box

8x3x60

mint sess as vp turned up at same time so we work together, wanted to get a touch with a light weight so i wont have to worry come comp time so 140 will be a very easy opener, good fun playin in the shirt cant arch much as pulls shoulder forward a heap so when going for a touch it feels like im pulling it down from the heavens but it pops up algood so im happy learning a new skill.

BW flying down was under 94 on sat so had few treats over weekend as iv to 6 weeks to drop a kg toooo easy

[bar-belle]

Shirt work looked really good Red :clap:

[steak]

setting up for a good outing come comp day bro :nod:

[tinytraps]

Which comp you aiming for bro? Beejesus your weights flying down quick and that strength is going up :shock:

[Viking Power]

Good going mate, easy opener be good little trail run at Novice and give it a ball buster 3 attempt at Norths 8)

[red machine]

Shirt work looked really good Red :clap:

thanks bb, good times learning new trade, keep things fresh

Good going mate, easy opener be good little trail run at Novice and give it a ball buster 3 attempt at Norths 8)

setting up for a good outing come comp day bro :nod:

chur men!! cant bloody wait to get out on show again :twisted:

Which comp you aiming for bro? Beejesus your weights flying down quick and that strength is going up :shock:

hay bro, main target is NI's but gunna do the novice in few weeks just at 90% for some platform prac, haha and im nt sure about strength goin up, feelin bit weak at mo, main goal to get down to game weight, then get back into some serious gains.

week 6/11 casual squats

weight:93.5kg

squats

3x60

3x80

3x100

3x120

3x140

3x160

2x180 - b

2x190 - wraps on from here....lazy kent :shifty:

2x200

2x190

2x180

50x230kg tyre flips

few more bits n bobs just muckin round with fellow gymer

kroc rows 1x8x60 and 2xset bw chins

fun little sess, havent squated in over a week so felt bit weak in rusty, really should start gettin serious again some time soon :oops: but all good, just gunna play around for 1 more week then do comp up 90%ish then into full 4 week build up mode fuuuaaaaaark

[red machine]

week 6/11

bench

10x60,70,80,90

3x10x100

Deadlift (90%): 1x2 @ 215 kg

Speed deadlift (75%): 5x3 @ 180 kg (90-120 sec rest b/w sets)

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

Stiff-leg deadlift: 8 reps

Ped rows: 8 reps

Pull ups: 8 reps

Arched back good morning: 8 reps

goodness.

[red machine]

week 7/11 squat + bench playing the goat....b4 fellow structure again from next week onwards

squat + bench rolling pyramid with a flat peak

10x60

10x60

10x80

10x80

4x100

4x90

4x120

4x105

4x140

4x110

4x160 b added

4x115

4x170

4x115

4x170

4x115

3x170 + 1x170 pin goodmoring (pb :pfft: )

4x110

4x160

4x100

4x140

12x80

12x100

dips

8xbw

6x+20

6x+25

6x+10

10Xbw

face pulls

4x12x45

landmines

4x20x10

fast paced beed up may have got caught up in speed of music as i was humming around, felt weak as faaark but still an ok session.

Was planing on doing novice comp on sat as some prac b4 north islands but pulling the pin now as got a million things to do in peolpe to see on sat, just wanted to have a crack in the bench shirt but its loose as and giving zero trouble so far so not really worried + kinder good as wont muck up deadlift prog.

Into fully next week, just a 4 week build up but she'll be right!!

[Phedder]

That pyramid looks insane! Pretty much supersetting between squats and bench the whole time?

Maybe a 10x10 with you is a bad idea, you'd be onto your 3rd set while I'm still recovering from the first

[red machine]

That pyramid looks insane! Pretty much supersetting between squats and bench the whole time?

Maybe a 10x10 with you is a bad idea, you'd be onto your 3rd set while I'm still recovering from the first

yea bro just super setting, good times when time is a factor, not to hard with 4 reps been the staple, life of a powerlifter :pfft: 10x10 will b no worries when ur lappin up the atmosphere of the shed

[Old Bull]

Week 1 squats...hate the squats

Goal set 5@65% 5@75% 5(+)@85

Work out

Squats

8x60

8x60

8x70

6x80

goal sets

5x90

5x100

6x115

asssitant work:

Eccentric leg curls(2 legs up 1 leg slowly down)

16x5plates

16x7plates x 3

enuff weight for me on thee legs...such a struggler but will build

Blow out work: (normally play rugby at this time so wanted to get the lungs working in keep ma fitness up)....love this shit

1. power clean 60x6 - 10 push ups - power cleans 60x5 - 8 push ups x 2 sets

2. bw(90) deadlifts x 10 - 20 box jumps - deads x 8 - 25 box jumps x 2 sets

3. tyre flips x 10 - 20 x jumping up on tyre x 3 sets

then took the hole drive with the tyre - 20 flips

had 10mins break in watched some of this powerlifting action that was goin on...animals

then...got out sledge hammer and attacked the tyre

100 hits x 3 (10 side wrap around, 10 over head, 10 other side wrap around repeat till i got to 100)

then 10 more flips up hill (near death) few mins rest then to finish 15 flips back down the drive...bloody gutted after that one and so hungy madness.

done: 1st week back into it and loven it! bods feelin great and ready for more

A good welcome back to training there RM, made me puff and sweat just reading it.

OB1

[red machine]

Week 5 of deads

weight: 92.8kg faaark yeahh!! comp weight banked and still feeling full of energy!! looking much bigger than last time i cut down, stokin!

Deadlift (80%): 3x3 @ 195 kg

Speed deadlift (65%): 3x3 @ 155 kg (120 sec rest b/w sets)

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

Stiff-leg deadlift: 3x5

Ped row: 3x5

Chins: 3x5

Arched back good morning: 3x5

feeling not bad back to ma old style where it all began....straight wide stance conv, love it!!

[scrambledeggs]

Week 5 of deads

weight: 92.8kg faaark yeahh!! comp weight banked and still feeling full of energy!! looking much bigger than last time i cut down, stokin!

BEAST QUADS, even got some cuts coming through now (no homo)

[steak]

...and looking strong with it :clap:

[bar-belle]

...and looking strong with it :clap:

Yup agree there and after watching you train last night...some good things coming for you at NI's :nod:

[Big john]

you mad from NI's brah? :grin:

[red machine]

...and looking strong with it :clap:

Yup agree there and after watching you train last night...some good things coming for you at NI's :nod:

hay hay thanks guys, should be fun, ill start training prop, from this week as build up todate has been abit slack by normal standards :oops:

you mad from NI's brah? :grin:

Fact 8)

Fridays stuff has goneers so just add visual aid -

...just did casual singles squats to 200 and bench at 140 (46 f6)....easy stuff just filling in time before starting up the machine next week

[steak]

^lol

[red machine]

week 1 of 4 - squats(shekio 32) + bench

squats

1x8x60

1x3x80

1x3x110

1x3x135

2x3x155

3x2x165 - b n knee warmers

bench

1x10x60

1x8x70

1x3x90

1x3x100

1x3x110

3x3x115

lock outs (pins at tri engage point)

5x100

5x110

5x120

5x130

face pulls

3x12x45

bw circuit dip in pull up 10s n 8s 3rounds

start of build up is on, i was pumped but body's cooked, thanks to faaarkin gay work, 6-8hrs pushing a belt sander against a wall for the last 3 weeks in still got a good months worth to do!!! cant hardly lift my hands over my head by the end of the day!!(rant over) anyway will just work on bench speed and have a mini de load after sats test....squats ok got 3 sessions squatin this week so should be fun up2 95% weds miiiint!

took some vid, so will do some weekly vid wrap ups to keep an eye on operations

[steak]

solid effort considering your work day mate! 8)