getting after it, Nats build up

[bar-belle]

!

What's your diet like? (srs)

he eats the best cakes in the world :nod:

[red machine]

Awesome work bro!

What's your diet like? (srs)

chur!! eats all over the show really but always same breakfast, norm day when working would be..

m1. 6.5 weetbix (.5 goes to the young one) 3 big spoons milo, 500ml milk....this is the reason i wake up in the morning faaakin love it!!

m2. yoghurt,oats,nut n seeds, banana

m3. 2xsanga with some kid of meat,cheese,avo pretty much what ever i can pack in there + fruit

m4. after work toast packed with peanut butter/natella, some nuts, fruit

m5. some meats in salad action (corn,avo,tomarto,cumber,chic pea etcect)

m6. after gym left overs or toast or eggs or yoghurt n oat

that me mon-fri pretty much, dont have any sup, but fuels me well, weekend.....free for all

[red machine]

!

What's your diet like? (srs)

he eats the best cakes in the world :nod:

haha yeah my missus does farmers market sat and sunday so thurs - sat so i lick a lot of bowl :shifty:

[Big john]

!

What's your diet like? (srs)

he eats the best cakes in the world :nod:

haha yeah my missus does farmers market sat and sunday so thurs - sat so i lick a lot of bowl :shifty:

fuuuuuuark i could "mire" those beauts that shes bakes all day long, how does one such as yourself red, tame the beetus monster from within?

[red machine]

he eats the best cakes in the world :nod:

haha yeah my missus does farmers market sat and sunday so thurs - sat so i lick a lot of bowl :shifty:

fuuuuuuark i could "mire" those beauts that shes bakes all day long, how does one such as yourself red, tame the beetus monster from within?

beetus only slightly tamed weekend cake consumption is norm high, gotta taste the product and give seal of approval before released to public sale

week 5 day 3 squat + light bench

bw:92.3 after dinner so holding well

squat

3x60,80,100,120

2x140,160

work sets: belt

6x2x172.5

stunt lift: 2x172.5 pause squats with 4m knee wraps straight multi ply

bench

work sets:

2x8x95

dips

bwx12

+10x5

+20x5

+30x5

+20x9

bwx12

flys ss r-cuffs work 3x10 light

as per, just light but not the easiest seems to be the theme, will be adding 42.5kg more for dubbles on mon...come at me! core + EXplode over weekend.

another week dusted 1 to go, then il prob have a casual week with abit oF test, then plan my attack towards auckland champs, which is not to far away!!

[red machine]

week 6 day 1 squat + bench.....last week fuaaark

bw:92.3kg

squats

3x60,80,100,120

2x140,160,180

1x205 belt in wraps engaged

work set:

2x2x215

bench

comp singles to 125

work sets:

5x3x110 paused

floor press + 3sets of chains

3x60,80,90

1x100,110..prob around 135ish at top

few push downs

stoked to hit starting max for dubbles tonight and it was a hell of alot easier than my balls to the wall 215 at NI champs + was just wearing blowin out old knee wraps (love thoses things!!!) deepth pretty much bang on, 80% 6x2 weds then 225 on friday to top off a 10kg gain for the prog if all goes well (i really want 550lb though, will have a crack if 225 ok) bench pretty fast to.....gooood!!

[steak]

8) :clap: :twisted: :nod: :clap:

[hjp]

Looking strong bro! Will be following with interest! Keep up the fine efforts

[red machine]

Looking strong bro! Will be following with interest! Keep up the fine efforts

thanks man, good to have you on here, just been checkin ur journal, ur a machine!!

[Big john]

whats in those cakes ya missus keeps feeding ya!!! :shock:

new tactic

cake=bigger squats

ya killing it bro! big squat enroute BOOM!

[drizzt]

whats in those cakes ya missus keeps feeding ya!!! :shock:

new tactic

cake=bigger squats

ya killing it bro! big squat enroute BOOM!

^ Ditto :shock: Send some down to the House :pray: =P~

[red machine]

whats in those cakes ya missus keeps feeding ya!!! :shock:

new tactic

cake=bigger squats

ya killing it bro! big squat enroute BOOM!

^ Ditto :shock: Send some down to the House :pray: =P~

dat der thoses muscle tech cakes :shock: chur guys haha going good guns at mo long may it last :nod:

week 6 day 2

squats 6x2x172.5

light speed pulls, one arm rows n chins

[Big john]

[red machine]

yeooow week 6 day 3 - last day of ma 3x a week russian squat prog!!

bw:91.9kg

faaark after 7hrs digging holes in clay n painting in the blistering heat i was so tempted to wait till tomorrow hower faaark that, as i thought if i can nail it after type of days work then comp day will be tooo easy!

prog start max:

215kg balls to the wall grinder 6 weeks back

prog goal:225kg (5kg pb) secretly was planing to go for 500lbs :shifty:

squats

3x60,80,100,120,140

2x160,180

1x200 b,w

1x212.5 b,w

1x225 b,w +5pb

1x235 b,w +15pb & +20 from prog

any way also bought in the old bench shirt as i wanted to put away 150 after missing it 3x before :oops: (was super setting in with squats..on a time frame)

bench

3x60,80,100

1x110,120

46 f6 engaged -

130x2 - 2b

140x1 - 1b

145 - touch pause

150 - touch pause 2.5kg pb

so then i though faaark it may as well finally knock off the 600 total as i only need a 215 dead to do it, havent pulled a full dead over 150 since last comp just been doin speed so was unsure how it would go, was fully gased by now but had to do 600....

deads

2x60,100,140,180

1x200

1x220

then put 230 on, looked at it then put 232.5, view then though faaark it ill go for 235 to match squat and old pb. but....i had nothing to give :oops: stated to pull, tech was poor felt back startin to strain were as i should of been squating the weight up so i just call it a day, :oops:

squats: so stoked as soon as i poped 225 off the rack i knew i had it as it felt like nothing,(i def think over half the battle is in the mind) nailed it very easy, walk out was good and form was solid, i feel the more weight i add the better my form gets depth felt as per, was gunna just walk away happy there but the Shepard though another 10kg was an easy bet so stuck on 235, again felt like nothing on de rack and soild walk out, dwn and up with not to much trouble madness!! depth felt good, but on cam review is a little high for my liking!! may of been angle as it felt ok but still should of taken another inch or so! anyway well earned after a solid 6 weeks!

bench 1st time back in shirt since comp, just wanted to get that bloody 150 that iv already missed twice b4! 145 easy 150 battle, up stall then grind to lock out, ass just stayed on bench but bar may of went down at one stage hard to tell from vid, but ill take it! gunna unleash new bench shirt soon which is a 44 fury so one size smaller and more suited to my flat bench style, just gotta really start workin on lock out now!

deads no real reports i was smoked by now in blew out a lat on the bench all upto 220 easy then just though id try a 235 to make it look good on paper hahah way to gased hardly moved it but thats ok as it was a fast paced sessionbit more rest in what not ill nail it, its just a case of gettin off the floor then lock out is no worries, will do some hard work here and try for a 240 at auck champs!!

what a novel!

last notes: changes iv made on squat over last 6 weeks

*built a much stronger core - been not putting on belt only once at about 75% weight, also have been smashin abs 2x aweek

*using the belt better - i used to crank it on hard but now have droped it back a notch and really pushing gut out into hard has worked a charm!

*new wrapping style, 3x crossed over knee cap then wound back over whole knee, man this style is gold for me, so much more pop than any other iv tryed, also put away the new thp's and went back to old beatin up inzers then are much more stretchy and seem to give me so much more bounce out of the whole, will be getting a new pair at some stage as i love them

*strong tight de-rack and walk out, iv always been slack here but iv now really focused on it.

*added explosive work 100+box jumps over weekend 35-45 in box goood.

blar blar blar now to plan attack on auck camps, and time to unlock the powers of the super cent as i refused to use it until 230 raw was taken!

will add vid tomorrow if i have time still got 100 odd cakes to help bake for markets faaaark

[Phedder]

Dammit! Read that novel waiting to get to the vid, and then;

will add vid tomorrow if i have time still got 100 odd cakes to help bake for markets faaaark

:computer:

Amazing progress Rikki, put in the hard yards and got the results to show for it :clap: Can't wait to see that vid.

[steak]

Strong showing today bro...pack the bag of lollies for those final deads next time :grin:

[hjp]

That the six week russian peaking from joeskopec?

Awesome lifting man!! Huge squats and nailing the 150 must've felt good!! Solid as effort. Look forward to the vid!

[drizzt]

Awesome work Red! Hard work has paid off, good stuff :clap: :clap:

[red machine]

Dammit! Read that novel waiting to get to the vid, and then;

will add vid tomorrow if i have time still got 100 odd cakes to help bake for markets faaaark

:computer:

Amazing progress Rikki, put in the hard yards and got the results to show for it :clap: Can't wait to see that vid.

haha to amped still just kept typin ay

Strong showing today bro...pack the bag of lollies for those final deads next time :grin:

churrr, thank for the help big man, on the quest to bring some more medal to the club...lets go!

That the six week russian peaking from joeskopec?

Awesome lifting man!! Huge squats and nailing the 150 must've felt good!! Solid as effort. Look forward to the vid!

thanks mate, yip very happy to finally get that damn 150 after a few pinnings!!

um not sure what prog it was maybe that one ?

http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html

Awesome work Red! Hard work has paid off, good stuff :clap: :clap:

chur! hards yard but all worth it!

vid of today: as i said not that happy with depth, felt as per norm but vid doesnt lie...maybe a bad angle :shifty: :pfft: anyway power is there time to go LARGE!

[Big john]

Awsome squats there fellah!

[Mike Zero]

Great squat!

[red machine]

Cheers men!!

10weeks to auck champs.....LETS GO!

POA-

squat - really want to keep my raw strong so monday nights will be raw night following a basics linear style prog, loosely based on the coan 14 week one iv done b4, nice and simple and it works, fri night will be process night so going heavy and starting to learn the suit

bench - will keep on as i have been ie doing a basic template mon heavy/comp lift and fri speeds but will start adding in shirt work on mons and it will slot into prog there nicly

deads - the thorn in my heal, still haven't found much that works only 10kgs added in faaaarkin year!! but will keep on as i am - heavy box pulls and speed as this method is yet to be trailed, only change will pull speeds off 2in block now to try and help with my off the floor issue

comp goals: u93s

hard to tell as haven't tried new gear yet so at a stab id like at the least:

squat - 250

bench - 155

deads - 235

total - 640

week 1/10 squat + bench

squat

5x60,80,100,120,140

work sets: belt

2x10x150

bench

comp singles to 127.5

work sets:

5x3x115

front squat

3x60,80,100

3x3x120 - had to add the front squat harness such a pussy now as bar was sore on delts haha

dips

5xbw

5x+10

5x+20

5x+30

2x+40

5x+30

5X+20

flys

3x12x8

hard case going so light on squats again but it got some good huffin n puffin pretty easy though but gets harder pretty quick though, fast crisp comp singles on bench very happy there work sets a mixed bag though, into it!

[Panzer]

deads - the thorn in my heal, still haven't found much that works only 10kgs added in faaaarkin year!! but will keep on as i am - heavy box pulls and speed as this method is yet to be trailed, only change will pull speeds off 2in block now to try and help with my off the floor issue

Try when your fresh, reckon you'll hit new heights with those gains from the squat bro

[hjp]

Try when your fresh, reckon you'll hit new heights with those gains from the squat bro

Agree fully with this! After I completed smolov base cycle last year my dead rose up also. Think you may find that with a fresh session of deads you will be surprised!

[red machine]

Try when your fresh, reckon you'll hit new heights with those gains from the squat bro

Agree fully with this! After I completed smolov base cycle last year my dead rose up also. Think you may find that with a fresh session of deads you will be surprised!

true dat men, will give it a good nudge sometime in near future now iv got some time!!

week 1/10 day 2 - deadzone

box pulls (6in)

3x60,100,120,140,160,180,200,220

2x230

1x235

platform speed pulls (2in, conv)

3x100,120

6x4x140

tri circuit - fast 8's

good morings/60 - wg chins/bw - pwr cleans/60

bb curls

4x8x40

good enjoyable sess, actually had time to do some other stuff!! box pulls bit slow today but the rest was good considering i spent 9hrs digging post holes in the sun today, but stoked to still bank a good sess!! also busted a few mad tri poses for traps to demo what he can achieved with hard training and solid eats.

other findings - nemesis viking power is claiming to be sporting 4 abs now, so iv sharpened up my eats, as i dont mind him beating me on the platform, but there now way il let him out physique me when we hit the clubs post comp!