getting after it, Nats build up

[red machine]

week 2 day 3 - process squats + light bench

bench

8x60,80,90

work sets:

8x100

8x100

squat

5x40,60,80

3x100,120,140

2x160,180

bat suit engaged - straps down - hittin low box (on para)

2x190

2x200 - tech clicked!! knees out in drop in hard, keepin quite up right, feels 8)

2x220 - fast

straps up -

2x220 - yeooooow made it to the box!!!! - slower than straps down though :-s

studies:

2x180 - rep 1 just sat back back back and after 5 sec i made it to the box, then poped up, rep 2 just shot the knees out in bombed in also made box.....interesting

to dif styles there that seem to work, will keep playing with this.....

incline cg pins (1in off chest, starting from pins)

work sets:7x3x80

great sess start to get a feel for the suit, next week ill be lookin to get that weight up in close in on comp depth, just keep it light today as i was solo at the gym.

[Traps]

Red you got to post that video of your solo squat. Too funny mate.

Going to have to hang around to see you work that suit of yours, cant let you get too far ahead of me. :shock: I can only catch up so much with the DL.

[Viking Power]

Solid work mate do which ever way works for you mate, dropping may suit you better if you can do that in suit go hard 8)

You have the raw power master the techinque that suits and smash big tin

Your Pal

VP :pfft:

[red machine]

Red you got to post that video of your solo squat. Too funny mate.

Going to have to hang around to see you work that suit of yours, cant let you get too far ahead of me. :shock: I can only catch up so much with the DL.

:pfft: :pfft: yeah i willl get that vid up some stage just running straight dial up at mo due to gig blow out

not much to hang around to see at the mo still child weights

Solid work mate do which ever way works for you mate, dropping may suit you better if you can do that in suit go hard 8)

You have the raw power master the techinque that suits and smash big tin

Your Pal

VP :pfft:

yeah i def more of the drop in pop sort squatter, just gotta gain the confidence to let it roll, once i get some spotters in ill be away

[Panzer]

once i get some spotters in ill be away

Owe you a few spots, let us know when your next big efforts are and I'll be there!

[drizzt]

Awesome bro that suit work sounds like it'll make you pretty dangerous! Looking forward to seeing how you improve in it :nod:

[steak]

once i get some spotters in ill be away

Owe you a few spots, let us know when your next big efforts are and I'll be there!

was saying to a couple of the crew the other day we really need to get some some equipped squat/bench days going.eg sundays or some such. :nod: There is some heavy gear lifting coming on and we could all benefit from the group sessions IMO. 8) Despite the fact that smashing tin with ya mates is a whole lot of fun :twisted:

Keep on smashing it Rik...youre going to have a good year bro!

[red machine]

once i get some spotters in ill be away

Owe you a few spots, let us know when your next big efforts are and I'll be there!

was saying to a couple of the crew the other day we really need to get some some equipped squat/bench days going.eg sundays or some such. :nod: There is some heavy gear lifting coming on and we could all benefit from the group sessions IMO. 8) Despite the fact that smashing tin with ya mates is a whole lot of fun :twisted:

Keep on smashing it Rik...youre going to have a good year bro!

yip for sure men sounds great, was just knock out of normal training time last week so it was solo warrior action, but back to norm now, love the pack training atmosphere, cant beat it!! CBC wolf pack 8)

Awesome bro that suit work sounds like it'll make you pretty dangerous! Looking forward to seeing how you improve in it :nod:

seems to be ok so far, still haven't got close to my raw numbers yet, but early days, will give it a good nudge in up coming weeks!!

week 3 day 1 raw squat + bench

squat

5x40,60,80,100

3x120,140,160

work sets: belt

8x170

8x170

bench

comp singles to 125

work sets:

3x5x107.5

fronts

5x60

5x80

5x100

5x125

dips

8xbw

8x15

8x25

8x30

6x20

few more sets playin around with some tips from opti on hittin dif parts/angle knees up etc etc gooood

flys

3x15x20lb

ahhh good to be back with the pack, after last weeks solo battles.....and thank faarrrk i dont have to squat up2 8 reps any more

squats:

hard yards, no big weight but so not conditioned to squatin over 5 reps just blows me out, anyway grinded the cunts out not pretty but done. down to 5s for next 3-4 weeks so may treat my self to a knee wrap from now

bench:

good up2 heaviest single then almost go pinned, was just due to the fact i was super setting with squats so was still blowin my ass out from last set there, but feeling not bad, once fresh i think numbers will start reaching new heights, last drop down in weights in this prog now they head up till the end.

side note: be very lazy on conditioning work last few weeks, but now not working again so will get back into it hard or ill get fat as eats are big at the mo. gooood.

[hjp]

Youre going to be killing it in that suit bro, big numbers to come!!!

[red machine]

Youre going to be killing it in that suit bro, big numbers to come!!!

fingers crossed!! surely i can get 15-20 bonus kg's out of it surely :pray:

finally back giged up so i can get some vids up...

1st time suit deads from last week, really happy with how these went my tech was much better than norm in the suit for some reason, at least on the lighter weights lost form max as hip shot off before the bar started to move in was abit hitchy on lock out!!, still not great but we are getting there!!

[steak]

like it :nod:

[startinfromscratch]

looked pretty smooth bro, 250+ soon :clap: :clap: :clap:

[Panzer]

like it :nod:

Double Like It \:D/

[Big john]

fuarkk salmon powerhouse!

[red machine]

w2 d2 - heavy pulls

box pulls (6in box)

5x60,100,140,180

3x200,220

1x230,240,250

drop set -

5x220

platform speeds (2in, conv)

work sets:

5x3x145

gm's

8x60,70,80,90,100

circuit - (this is my kind of training, love it)

powe cleans 8x60 - 235kg tyre flipx6 - chins bwx8 - 3 rounds, 45sec rest per round.

great train, struggled on 235 few weeks ago off the box, but 250 today was pretty easy, hopfully look near 6 wheels in few weeks on last heavy day.

just light on platform speeds today as back still abit tender from squats, these switch to sumo from next week onwards, finished with a good beed up to end.

[hjp]

Solid box pulls bro! Bring on the 6PPS!!

Circuit must've been killer, nice work man

[Panzer]

circuit - (this is my kind of training, love it)

All yours......

[red machine]

Solid box pulls bro! Bring on the 6PPS!!

Circuit must've been killer, nice work man

faaark hopefully, happy how easy it was to hold do should be good for plenty more, now only if i could get it off the floor id be alright :doh:

love the condition circuit stuff, i used to do it all the time and man it help with recovery between lifts, but be so lazy on it of late and boy its showing :oops:

circuit - (this is my kind of training, love it)

All yours......

come on big pans, get in!!, strength + fitness = big lifts + max rcovery for more big lifts - 9 big lifts = 1 big total

[Big john]

i used to do it all the time and man it help with recovery between lifts,

aggree bro, since doing the Bear complex, shoulders/back recovering a hell of alot quicker

[red machine]

week 2? maybe 3....process squat+speeds bench

bench sppeeds

work sets:

8x2x80+2 sets chains

squat

5xbar,60,80

3x100,120,140

2x160,180

suit on - straps down

2x200

straps up

2x220 1 ok 1 wobbly

1x220 - just no feelin quite right in struggling to get to low box

1x220 - " "

GRRRRRR

was gunna put weight up so i would put me in a better grove, but changed mind in drop weigh to 180, in drop belt n wraps to very looses mode, to try and get a hold on this animal....

2x180 - deepth -(clicked...noticed id had the bar much high than norm on shoulders on 220 sets as so much diff when its sitting on straps) just nice and slow starting to get the feel now

5x180 - deepth - one slow to give me the feel of that grove, then banged out 4 speed reps in normal tech ie droping alot faster......finally felt awesome!!! pitty i had to drop it 75% of my raw squat to get the feel!!!! but thats ok next week ill start light in ease it up as im now starting to get a hang of it.....i think :pray:

incline speed

7x3x70 on 15 secs

the sarger continues....

[Big john]

bro if your getting depth at a lighter weight, your on the right path. all youd need to do now is replicate that with the heavier loads. and badaBOOM Madness gladness squats

[hjp]

Takes time bro but obviously you are on the right path man! Next few weeks will be where you have better grasp, watching with interest

[red machine]

bro if your getting depth at a lighter weight, your on the right path. all youd need to do now is replicate that with the heavier loads. and badaBOOM Madness gladness squats

tru dat, once i pulled knees n belt right back its pretty easy to get down, next till, ill just slowly tighten up things as i go, i just checked a video on fone of a set a 220 its actually pretty darn fast and good tech, felt screwed up at the time due to the extream pressure build up....but faith is now restored \:D/

Takes time bro but obviously you are on the right path man! Next few weeks will be where you have better grasp, watching with interest

haha yea i get pretty impatient!!!, only 3 sessions deep so cant complain just yet! faarkin wish ipf had a raw knee wrap class!!

will try and get some vids i can upload next week on cam for entertainment value.

[red machine]

week 4 day 1 - raw squat - shirt bench

squat

5xbar,60,80,100

3x120,140,160

work sets- b+l.wrap

5x180

5x180

1st week of 5's nice in easy, stays at five for 3 more weeks but weight goes up to 187,195, 200 in few weeks.

bench

comp singles to 127.5 - fast

added brand spankin new fury 44

3x130 3 board - rough n wobble no pop

2x140 2 board - as above

1x140 1 board - again shit this point hating on fury....then got some pulling,twisting n beating from the big guy

1x145 carpet - beautiful...clean n crisp

1x145 touch - even better......lovin it so left it on a high, thank faaark

man 1st time in new shirt, its a size down so bit of work to get in, but not to bad, started out crap wasnt getting that pop that i got from f6 but by the end we had it sitting good in man it felt gooooood by the lat rep! should set me up for a good pb come comp time, just gotta get used to the shirt again. Thanks heaps big D n wes for taking to time out bloody champs!!

caught up with old mate after so ran out of time to finish so will try sneek in some time to make up the rest of my heavy raw bench work yeoooooow!!

[Big john]

Solid bro, touch on the 1st outing (no homo)....magnificent!