getting after it, Nats build up

[teamfatboy]

Wow, nice work VP - 25kg comp PB is good money! :salute:

[red machine]

goodstuff red machine dam you lost alot of weight since the CBC comp a couple of months ago and still strong you must be sporting some abbs now goodwork!

haha cheers mate, maybe a glimps of ab in some good lighting if im luckey :pfft:

Nice lifting red! All the best for next year... in the Super Cent :shock: :clap:

chuur, cant wait to bust her out ay, but to weak to get the best out of it yet so im gunna wait on that then slowly start breakin her in, its feels faaarkin tight but then again some guys the same size are 2 sizes smaller so should be sweet to go by nationals.

Good shit mate! Vids?

thanks bro. u should of been out there 2 bro!! some vids will be floatin round some stage id say.

Nice lifting red! All the best for next year... in the Super Cent :shock: :clap:

yea bro you were right in your element super proud of CBCs efforts top notch

Fuaaaaark Team madness will be rocking super cents!!!, elves took my measurements for the jolly red man!

standard team kit? 8) great snaps to bro, master

total - 592.5 (+25kg pb)

new goals for next year:

squat: 260 suit

bench: 165 shirt

deads: 245 raw

mid term goal: 7xbw auck champs

into iiiiiiiiiiiiiiiiiit.

Great lifting yesterday mate. Excellent day!! And to get a 25kg gain on your total is wicked. :clap: :clap:

Awesome goals for next year 8)...stick with what you're doing and you'll get there :nod:

thanks!! yip goals set and will be owned, gotta keep vp on his toes!!

Awesome effort mate well done, train hard mate, and lets see what next year brings............. game on RM 8)

.....the game is well in truly on my friend :twisted:

hey red check out the results on auck p/l.......looks like you came 3rd!!! Troy 2nd and Scott P 1st. BOOYAH!!

yip spotted, 3rd in opens in 4th over all the 93's good compedative grade, love it!!!

Wow, nice work VP - 25kg comp PB is good money! :salute:

thanks mate, very happy, in vp did great comsidering his build up, he will be at the top of the heap in no time IF he stick at it for more than 3 weeks at a time :nod:

Ornaments

cg bench 10x70 ss dips 10xbw - 4 sets

jm press 4x10x50

elbow out push downs 3x8x75

100xsledge hammer v tyre

incline db curls 25lbx10,10 20kgx8,8

tri set - ezy bar + 20kg - wide curlx8 - cg curlx8 - rev curlx8 - 2sets

then 20xplate curl and 20xchain curls slow to finish - mad pump

just playing round kill time b4 next weeks assault, got a crazy pump for something different fun fun cheoooooooow.

[Viking Power]

8) thanks TFB & RM - lets smash some heavy arse tin..... :nod:

[bar-belle]

Ornaments

:pfft: :pfft: Nice!!

[red machine]

casual

picked a number in worked to a roughish max of that for squat n bench

squats 5's+20s

5x40

5x60

5x80

5x100

5x120

5x140

5x160 - belt

5x180 - wraps 190 prob on cards but its friday

bench 8s+10

8x60

8x70

8x80

8x90

8x100 - stopped there as 110 would of been a push

deads just feeling out fine form again

8x5x100

yeooow faaaarkin pumped to get back into it so hard!!! startin mon full assult to 7xbw start a 6 week russian squat prog - http://www.exrx.net/WeightTraining/Weig ... rator.html looks quite hard but all very doable helpfully smash a solid pb after that il start breakin in ma suit, bench will add on 2xweek will be nailin lock out stuff in plenty of raw work as shirt will be put away in deads just light speed work every week or so as i dont think it will drop off with all this squatting :twisted:

[bar-belle]

6 week russian squat prog - http://www.exrx.net/WeightTraining/Weig ... rator.html looks quite hard but all very doable

will watch this with interest 8)

raised my eyebrows when I ran some calcs

[red machine]

week 1 day 1 squat + heavy bench day

squat

10x40

5x60

5x100

3x120

3x140

2x160

work sets:

6x2x172.5 (b)

bench

singles till 117.5 (goes up weekly)

work sets:

3x5x105

paused floor press

5x60

5x80

5x100

3x3x110

1x1x120

core: 3 laps - landmines 1px12 - prone hold+10 45s (build to 1min, then add more weight)

its on!!! pumped good 1st sess, all pretty easy, working squat from knee wraped max but will work raw as long as poss into the prog, hopfully hit the 500lb in 6weeks then start breakin in this suit thats just sittin here looking at me (i put it on every few days for a feel :oops: ) dang INTO IT!!

[red machine]

week 1 day 2 - squats n deads

weight: been sitting between 92-93, perfect will keep a watch on it this time in keep it to 94 max this off season of training.

no work in 3 days :roll: :roll: so been hangin out for a train fuaaark!

squats

10x40

10x60

5x80

5x100

3x120

3x140

1x160

work sets - belt added

6x3x172.5

deads - speeds

9x3x120

10 chins

10 pull ups

db row

8x40

8x50

3x6-8x50+chain

done.

squat mojo is back lovin it, deep solid squats, i feel its gunna be a good 6 weeks, just very light speed deads to start this phase will slowly build up + some heavy box pulls etc etc, full in the zone at the mo, long may it last!!

[steak]

strong fast squat tonight bro 8)

[red machine]

strong fast squat tonight bro 8)

chur!

week 1 day 1 squats + light bench

squats

10x40

10x60

5x80

5x100

3x120

3x140

3x160

work sets: belt

6x2x172.5

bench

2x10x60

10x80

work sets:

2x8x85

cg speeds

3x60

3x70

work sets

7x3x70+2sets chains

core

prone holds

1min+20kg

45sec+20kg

45sec+20kg

(once i get 3 sets at 1min, ill add 5kg and so on, goal to get upto 60 odd kgs on back)

1st weeks done! bit domed up on lower body, to be expected 1 or 2 more sessions in ill be past that stage, but once the blood gets in im away, all easy quick reps today, picks up next week same weight and still 6 working sets but the reps pick up alot, come at me squats!

[Old Bull]

Great results at the North Islands RM, you would be pretty pleased with the 25kg PB :clap: :clap: Awesome work looks like you had a bit more in the tank to. well done Bro :clap: :clap:

yeooow faaaarkin pumped to get back into it so hard!!! startin mon full assult to 7xbw start a 6 week russian squat prog - http://www.exrx.net/WeightTraining/Weig ... rator.html looks quite hard but all very doable helpfully smash a solid pb after that il start breakin in ma suit, bench will add on 2xweek will be nailin lock out stuff in plenty of raw work as shirt will be put away in deads just light speed work every week or so as i dont think it will drop off with all this squatting :twisted:

No rest for the Wicked, a few days off and pick a subtle programme to get you back into the swing of things

Be watching with interest

[red machine]

Great results at the North Islands RM, you would be pretty pleased with the 25kg PB :clap: :clap: Awesome work looks like you had a bit more in the tank to. well done Bro :clap: :clap:

yeooow faaaarkin pumped to get back into it so hard!!! startin mon full assult to 7xbw start a 6 week russian squat prog - http://www.exrx.net/WeightTraining/Weig ... rator.html looks quite hard but all very doable helpfully smash a solid pb after that il start breakin in ma suit, bench will add on 2xweek will be nailin lock out stuff in plenty of raw work as shirt will be put away in deads just light speed work every week or so as i dont think it will drop off with all this squatting :twisted:

No rest for the Wicked, a few days off and pick a subtle programme to get you back into the swing of things

Be watching with interest

thanks OB! really happy how i went, best meet for me so far despite the build up been more of a cutting phase than strengh building, but weights good now so i can start to build upto some solid numbers in the next few years :twisted: yip no time for rest its time to get strong while the weak rest!!

today - had some left over wood layin around so i build a 40inch box, for box jumps......so i took her for a test run

100x40in box jumps - in hindsight i wish i made it another 5 or so inches, but still i can add an extension if need be.

[steak]

try a jump from a seated start bro 8)

[red machine]

try a jump from a seated start bro 8)

sounds tough, but i will attempt this may or may not bail

[red machine]

week 2 day 1 - squats + bench (heavy day)

squats

5x60

5x80

3x100

3x120

3x140

1x160 - belt on

working sets -

6x4x172.5

bench all paused

singles to 120

work sets -

5x3x107.5

paused floor press

3x60,80,100,110

single 122.5

3x5x100

face pulls

3x12x45

late night squats just got animal on it no real hardness, 1 or 2 good mornings but other than that happy , still keepin the wraps in the bag just using the trusty knee warmers, took some vid, good depth, but quite abit of knee travel at bottom but once i wrap this seems to bring me back inline so not worried there......bench also feeling good, twiked shoulder getting dressed on sun so bit sore, but i found pausing the reps countered that....lovin it!!

[red machine]

vid of some of tonight squats n bench

ps if any one view, sorry about all the yelling in carry on, i tend to get abit animal to get me though at times.....

[Big john]

vid of some of tonight squats n bench

ps if any one view, sorry about all the yelling in carry on, i tend to get abit animal to get me though at times.....

Do you even ATG?!

fuuuuuuuuuuuuuuuuu you mad mongrel!! love it bro...love ettttttttttttt!!!!

straight into the beazy end of things

[bar-belle]

Hey Red...your certificate and medal from NI's arrived in the mail today. Will bring it to the shed for you. Congrats :clap: :clap:

[red machine]

Hey Red...your certificate and medal from NI's arrived in the mail today. Will bring it to the shed for you. Congrats :clap: :clap:

neatyo thanks rach

[steak]

...

vid of some of tonight squats n bench

ps if any one view, sorry about all the yelling in carry on, i tend to get abit animal to get me though at times.....

Do you even ATG?!

fuuuuuuuuuuuuuuuuu you mad mongrel!! love it bro...love ettttttttttttt!!!!

straight into the beazy end of things

brings a tear to me glass eye...the very reason CBC exists is for this!

[drizzt]

Ha ha ha you're an animal mate, awesome work :clap:

[morattigirl]

Wicked Red!! My daughter just caught the last bit of your vid lol she looks over at me cracking up and goes "what the hell was that mum?"

Iz like Thats how they roll up at coast :wink: 8)

[red machine]

^^aaahaha cheers crew, yea i tend to get abit animal when everyones left in its getting abit late at night, helps avoid getting pinnined thats for sure (have to hold back a tad during normal hours or the men in white coats might turn up and take me aaway :twisted: + i reakon ya gotta be a bit mad to wanna do this sport :twisted: :twisted:

week2 day1 squats + deads

bw:92.2

squat

5x40,60,80

3x100,120,140

1x160 belt

work sets (80%)

6x2x172.5

box pulls (6inch box)

3x60,80,100,120,140,180,200,220,230

speed deads

7x3x130

heap band press downs (elbows been firing up every 2nd squats sess lately but fell great after a flush)

glad it was dubbles today as once 100 was feeling heavy i knew it wasnt gunna be a funest day, but got the work done, good pulls, just using box every few weeks for abit of heavy stuff to keep the feeling there with out taxing the bod, then speeds to keep form solid goooood.....6x5 on friday COME AT ME BAR WITH WEIGHTS

[red machine]

week 2 day 3 squats + light bench

squat

10xbar

10x60

5x80

5x100

3x120

3x140

3x160 belt

work sets:

6x5x172.5 (80%)

bench

work sets:

8x2x80

cg speed chains

work sets:

7x3x70+2sets chains

bit on conditioning to fin-

prone hold+20kg-1min - 6x235kg tyre flip - prone+20-30sec - 6xtyre flips - prone+20-50sec - 30xtyre flips (still got it 8) )

vol starting to pick up now on squats, after set 1 and 2 i though i was in trouble and almost went looking for knee wraps, but set 3 was not bad then from there it was easy....set 6 rock bottom with hands hitting safety racks on every rep and had heaps left in tank, came at me 6x6, next week then the weight moves up for the last 3 weeks until pb city yeooooooooooow!!!

just easy speed bench as per prog to fin. time to crack a heiny...earned!

[steak]

solid sessions getting banked here bro 8)

have a goodie and catch ya Boxing day or round then