getting after it, Nats build up

[hjp]

Awesome PB's!!!! That squat is impressive man!!! Huge as

[bar-belle]

Awesome days lifting yesterday Red....bring on the next training cycle and North Islands!!

[Phedder]

Awesome results and a massive squat! 8x bodyweight coming up next aye :twisted:

[Optimass]

supersquat bro ... boys were raving about on Sunday. Congrats :clap:

[red machine]

Awesome RM! Good results there bro, 7x bw yeah buddy!

Awesome days lifting yesterday Red....bring on the next training cycle and North Islands!!

Awesome PB's!!!! That squat is impressive man!!! Huge as

Awesome results and a massive squat! 8x bodyweight coming up next aye :twisted:

supersquat bro ... boys were raving about on Sunday. Congrats :clap:

hay hay thanks crew. pretty stoked with results. but kinder gutted as the 2 lifts i missed were def there for the taking!!! Yip very happy with squat!! now if only id pay as much attention to my other lifts ill be ok!! haha I dont know abbout 8xbw, it will happen just take few year!!

next stop NI's 10weeks - no real training this week just to busy and rest is goooood!! althought i snuck in today for 5 min on my way past and did continues supersetting between bench and safty squat bar box squats....

next lot of goal at NI's -

1.*squat more than VP

2.*260/157.5/245 - 662.5 - very doable!! maybe 160 bench as 157.5 was so close last time....

POA -

Squat - 6week russian peaking prog to peak on day...

bench - unsure yet - but heaps lock out stuff

dead - get a faaarkin tight suit.... :pfft:

COME AT ME VIKING!

[Panzer]

Mammoth squat bro!

New total EASY......and get a tighter bench shirt! A shirt you can get on and off by yourself is just plain wrong lol

[Viking Power]

next lot of goal at NI's -

1.*squat more than VP

2.*260/157.5/245 - 662.5 - very doable!! maybe 160 bench as 157.5 was so close last time....

POA -

Squat - 6week russian peaking prog to peak on day...

bench - unsure yet - but heaps lock out stuff

dead - get a faaarkin tight suit.... :pfft:

COME AT ME VIKING!

[red machine]

next lot of goal at NI's -

1.*squat more than VP

2.*260/157.5/245 - 662.5 - very doable!! maybe 160 bench as 157.5 was so close last time....

POA -

Squat - 6week russian peaking prog to peak on day...

bench - unsure yet - but heaps lock out stuff

dead - get a faaarkin tight suit.... :pfft:

COME AT ME VIKING!

:pfft: :pfft: BRING IT and I will hold you to the above post I will even put a dozen beers on it you don't beat my squat @ North Island Champs....

COME AT ME RED!!

[steak]

vid on your FB page auww 8)

[Old Bull]

RM,

Massive Squat Bro, and Total @ 90 damm :clap: Bench looked real strong too. Some good positives out of this comp for you, help set up for you for the Norths. Big PB Squat feels real heavy on the walk out but that will pass, now you have cracked 250.

Might see you in action at The Norths

OB

[red machine]

RM,

Massive Squat Bro, and Total @ 90 damm :clap: Bench looked real strong too. Some good positives out of this comp for you, help set up for you for the Norths. Big PB Squat feels real heavy on the walk out but that will pass, now you have cracked 250.

Might see you in action at The Norths

OB

Thanks OB!! good to get some fresh numbers under the belt, but man i cant wait to smash them clean again at NI's!!! haha yip i think i might prac some heavy walk outs every few weeks as its sure is a different ball game when ya start to break into new territory

*had a train to night to stop the motor rusting over -

just lightish repping full raw styles -

squats, bench, deads, leg curls

next week wil be the start of the next build up...9 weeks to go!! still have no idea what to do for bench, deads have a home made poa im working on as it has to fit in with a ton of squats, so its mostly gunna be speed work and boxes to keep the lower back fresh and squats iv got 3 weeks of just auto mode action b4 getting into my 6week peakin prog there!!

[red machine]

back into it after a week of rest and crazy amount of treat eats......

week 1/9 squats -

filling in the 1st 3 weeks of build up with some HV shekio action to get the body ready for the 6week onslought on the run home!! will do this round all raw just belt and cut up sleeves

squats

10xbar

8x60

5x80

5x100

4x140

3x140

5x5x160

incline bb

15x40,60

3x70,80,90,100,80,80,80,80,80

leg curls

5x12xstack

dips

5x12xbw

bit rusty on 1st work set of squats then found the groves faaarkin love raw close stance squat!! build up is on!!! finally found a good journal name....life is that good!!!

[red machine]

Week 1 - reads (speed week)

Deads

5x70,100,130

3x150,150,170,170,170,170,170,170

- just working till speed slows

Circuit 3x8 - 3 rounds

Gm's 60

Chins bw

One arm rows 50

Cleans 60

Btn pp

5x40,50,60

3x70,80,90,100

10x60

land mines

3x12x15

Good fast paced sess just over the hour, solid work achieved, good to be back into it, heavy week next week.

[hjp]

Love the new journal name. Plan of attack sounds good! We shall meet at North Islands in the 93's

[Phedder]

New title = living the dream.

We shall meet at North Islands in the 93's

June 9th? Surely Red will be a SHW by then

[red machine]

Love the new journal name. Plan of attack sounds good! We shall meet at North Islands in the 93's

haha the new name some up our new life style as we just opened a sweet new joint/cafe "the cake lady" as there is nothing good up these ways so we created a place that we would like to hang in and stuff we like to eat in drink its faaarkin sweet!!

https://www.facebook.com/thecakeladyorewa

NI's sounds good!! will be awesome to catch up and see you in action!! cant wait!

New title = living the dream.

We shall meet at North Islands in the 93's

June 9th? Surely Red will be a SHW by then

hmmm a hair under 95 at the mo so the way im going you might be right mate!!

week 3 - squat/bench

squats - knee sleeves + belt on top sets

5x40,70,110,115

4x130,130

3x160,160,170,170,170,170,170

cg bench (long pauses)

10x60

3x70,80,90,100,100,100,90,70

floor press (pause 1st n last)

5x80,100,100,100,100,100

dips ss chins

4x15xbw - 4x8xbw (diff grip each set)

squats ok, prob bit harder than should of been, but easy enough still adapting back to full raw mode, another week ill be back to prime condition i reckon. added some bench, still got to make a plan of attack on what to do here just free styling at the mo.

[red machine]

week 2 squat/bench

squats (sleeves on everything, belt on top sets)

10x60

5x100,115

4x135 - 2 sets

3x155 - 2 sets

2x175 - 5 sets

bench (all 2sec pause)

comp singles - 117.5 - 6 sets

100x5 - 5 sets

squats

4x120

4x145

3x160 - 4 sets

dips ss chins

3 rounds@bw reps - 15&10

few sets of light flys

getting back in the groove, good focus, getting the job done, bench now has a solid plan of action and squats will be building.

[Optimass]

you were in the zone tonight bro - awesome :clap:

[startinfromscratch]

red= always in the zone!

[red machine]

red= always in the zone!

you were in the zone tonight bro - awesome :clap:

cheers mate!!, only in 3x a weeks so gotta make every rep/set/sess count in the pursuit of animal like strength!!

week 2 deads

box pulls (6in box)

5x60,110,130,160

3x180,200,220

1x230,240

speeds

3x140 - 7 sets

btn pp & gm's (done together - pp then straight into gm's in one movement)

reps 5 for btn & 10 for gm's

40 - 40

50 - 50

60 - 60

70 - 70

80 - 80

90 - 90

then few landmines to finish with 1 plate

ok sess, but had no grip today as i pulled a cumfy 260 off the block last time but 240 almost sliped from my normal vice like grip :-s hmmm bar way pretty slick though so not worried, any way decided to have a slight change in build up plans so will just fellow this shekio template for squats the whole way though just so it gives me more room to work on my other lifts as i dont want to end up a one lift guy!!

[Daniel]

Good Training bro.

I like the Title Coffee, Cakes and powerlifting but you forgot the Cream

[hjp]

Yeah some cream would be good haha nice point!

What is a landmine bro?

[Viking Power]

red= always in the zone!

you were in the zone tonight bro - awesome :clap:

cheers mate!!, only in 3x a weeks so gotta make every rep/set/sess count in the pursuit of animal like strength!!

week 2 deads

box pulls (6in box)

5x60,110,130,160

3x180,200,220

1x230,240

speeds

3x140 - 7 sets

btn pp & gm's (done together - pp then straight into gm's in one movement)

reps 5 for btn & 10 for gm's

40 - 40

50 - 50

60 - 60

70 - 70

80 - 80

90 - 90

then few landmines to finish with 1 plate

ok sess, but had no grip today as i pulled a cumfy 260 off the block last time but 240 almost sliped from my normal vice like grip :-s hmmm bar way pretty slick though so not worried, any way decided to have a slight change in build up plans so will just fellow this shekio template for squats the whole way though just so it gives me more room to work on my other lifts as i dont want to end up a one lift guy!!

This :clap: good work brother keep on trucking mate

[red machine]

no cream doent fit micros :pfft: strict coffee cake diet....actually no shit my eats at the mo are about 4-8 odd coffees day all double shots odd triple, 3/5 dif slices of various cakes and savoury's though out the day then just big stack of meat at night, so sweet and actually i seem to be gettin a tad leaner

hjp that land mine -

week2 squat + bench assis

squats

10x60

5x100

5x110

4x135 - 2 sets

3x155 - 2 sets

3x165 - 6 sets - belt added

cg paused inclines

10x60 - 3 sets

3x70,80,90,95,100

3x80 - 6 sets

squats

3x120

3x140

2x160 - 4 sets - belt added

40x60 - just a little rep out

fp pause on 1st n last

8x60,80

8x100 - 3 sets

few light flys

solid train, just going animal mode now full intensity, back in the grove for squats, every set just 2 steps on walk out, weights are light just just trying to booost them though the roof on every rep, enjoying the volume again and feeling strong, so far so good, will repeat this week for squats so it lines up for comp, will just add few kgs to bar.

[steak]

:nod: