getting after it, Nats build up

[Big john]

the red rage

symptoms

squating 200+ for reps

cakes and bevies for nutro

grunting like madmen. during rests

deadlifting in fluro green samoan safety boots

dashing between exeercises at the speed of light

[steak]

When I see Red training then hear about his diet...I start to wonder if Nutrition is even important :shock:

this :nod:

[red machine]

When I see Red training then hear about his diet...I start to wonder if Nutrition is even important :shock:

this :nod:

the red rage

symptoms

squating 200+ for reps

cakes and bevies for nutro

grunting like madmen. during rests

deadlifting in fluro green samoan safety boots

dashing between exeercises at the speed of light

When I see Red training and squatting 200+ for reps....then hear about his diet...I start to wonder if Nutrition is even important :shock:

come on guys IIFYM...basics....

just ask big rakish

[red machine]

Week 5 - squat n bench assis

Status report: average at best

Squat

10x60,80

3x100

Prog sets:

5x115

4x140

3x160 - 2 sets

3x185 - 4 sets - was ment to do 6 but feeling shit + wanted to do some suit work

42 super cent added

1x200 - straps down

1x220 - full mode (went down twice as slow as norm to feel the groove again after 6 weeks off, had straps takin up, and felt like my eyes were gunna pop out of skull from pressure....never squatting that slow again, but needed to feel it or I prob would of been flung out of the front of the rack)

1x230 - drop in normal style, easy lift, test day on weds so will take it to 95% then

Walk outs - 3 at 260 - sloppy this weeks 4 steps on some of them!

Cg bench

10x60,60,70,70,90 - at pace

Then to incline cg paused reps -

3x70,80,90,95,100 miss last rep on 100

Dips

10xbw,1chain, 2 chain, 1 chain, bw

Bb curls

8x40 - 4sets

Some chins

Worst session of the the build up so far, just ate way to much b4 train and would go down and spew in my mouth a heap of times and farrrkin bloated

, almost looked like traps around the gut :grin:, suit was ok in my 2 reps I did, but the rest average, bench shirt next week and maybe a big squat or 2 :twisted:

[steak]

spew in mouth

traps gut

too much info brah

Good session :twisted:

[Panzer]

Good session :twisted:

Agree....nice squattin!

[red machine]

chueers men!!

Week 6 squat/dead

Monday sets reps % rikki b c d

Squat 1 3 50 110 0 0 0

3 3 60 132 0 0 0

3 3 70 154 0 0 0

2 3 75 165 0 0 0

Volume 2640 0 0

Deadlift (80%): 3x3 @ 195 kg

Speed deadlift (65%): 3x3 @ 160 kg (120 sec rest b/w sets)

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

Stiff-leg deadlift: 3x5

Bent over row: 3x5

Underhand (reverse) grip lat pulldown: 3x5

Arched back good morning: 3x5

nice easy one tonight, moved deads forward as testing squat and bench to 95%ish on weds, so just low vol light weight squats tonight which all felt like 60kg, deads going good, will not be testing them as prog builds up to near max though out the up coming weeks, gunna get the bench shirt on for the first time since last comp on weds should be fun!!

[hjp]

Looking good man, those walk outs making the normal weight your training with feel any lighter?

[red machine]

Looking good man, those walk outs making the normal weight your training with feel any lighter?

Cheers mate, yip making a huge difference, when I did 250 at at comp, it was a huge stock n shitty set up as I'd never felt that weight before but now feeling really comfortable under the bigger weights and set up is good, and as a bonus when working around 75 - 80% i can hardly feel the weight

Week 6 - squat/bench skills

Bw:92.7 - just snuck in

Squat

3x70,100,120,140

2x160,180

Added 42 super cent

200 - straps down

Full battle mode straps up -

220

240 - not happy on set up took an extra set or 2 :evil: , small grind thought the transition but nothing major, just loss of tightness, as spotted after forgot to put belt on norm hole, but in the suit hardly feel it, so all good

252.5 - was just gunna do 240 again and tidy it up, but panzer was already putting another 5er on so I was in....then I snuck a cheeky 1.25 to take a cheeky pb, nice strong set up and walk out this time, nice and deep and bit of grind though the mid way point but I never felt in doubt

Bench

3x60,100,110

110,120

Add 44 fury

140 2b

145 1b

150 - 1st time in 6 weeks in shirt but straight down for easy lift

155 - very casual pb, almost cocked it up on touch, and lock out bait slow, but not to bad

Total time -

Squatting - 1:30

Benching - 15mins :pfft:

Good session, squats little harder than they should of been but big improvements set up wish from comp, bench happy as Iv been slack on it....AGAIN!! Shirt is very easy to use now, I can get it on and sitting pretty in about 30 secs haha squat suits also getting bloody loose despit the straps been taking up, this stuff doesn't last long!! Def gunna look at dropping down a few sizes later in the year

[startinfromscratch]

cake power bro! strong 8)

[Viking Power]

Good squatting bro and well done on the bench it'll come push harder....., mate just had a thought last night! maybe after you smash north islands I could look at borrowing Fury and Super Kat to see which one might be better? 8)

cheers bro

[red machine]

Good squatting bro and well done on the bench it'll come push harder....., mate just had a thought last night! maybe after you smash north islands I could look at borrowing Fury and Super Kat to see which one might be better? 8)

cheers bro

yea bro all, good ill prob do auckland bench for fun, after that go for gold,

vid of 240 squat below, missed the 252.5 vid as i must pushed record twice when i was in beast mode oh well it looked the same as this just a little slower but had a much stronger walk out, dont know what happened here as i took a massive 2nd step? and did abit of a gm half way though...

[bar-belle]

Great squatting last night. I missed the last squat too. Iphone did a freeze lol but yeah looked strong as :nod:

[Panzer]

No pic/vid....didn't happen :wink:

[Viking Power]

Good squatting bro and well done on the bench it'll come push harder....., mate just had a thought last night! maybe after you smash north islands I could look at borrowing Fury and Super Kat to see which one might be better? 8)

cheers bro

yea bro all, good ill prob do auckland bench for fun, after that go for gold,

vid of 240 squat below, missed the 252.5 vid as i must pushed record twice when i was in beast mode oh well it looked the same as this just a little slower but had a much stronger walk out, dont know what happened here as i took a massive 2nd step? and did abit of a gm half way though...

Good squat easy mate.... 8) yeah sweet as mate that will work out fine with the bench shirts cheers big dog I'll come and give you a hand with bench comp, then pick up the blown shirts or should I say red stretched :pfft: :pfft:

[hjp]

252.5, very nice! Good PB bro :clap:

[red machine]

252.5, very nice! Good PB bro :clap:

cheers mate, nice to get a little gain since comp, was hoping to use this for a 2nd attempt on comp day, but wasnt that easy so not sure what poa i will use on the day as i really want to have a shot at 260.

week 6 day 3 squat/bench

squat

10x70

5x90

prog sets -

5x110

3x130 - 2 sets

3x160b - 2 sets

2x175b - 4 sets - think i ended up doing 5 though

bench 3rm (did tng tonight as i alway pauses, so thought try use it for some extra over load, but ended up about the same as paused anyway, go figure)

3x60,70,90,100,110,120

2 - board -

5x5x120

incline 3rm

10x60

3x70,80.....1x100 ummm

35x70kg squat as punishment for been so weak, no more point in sticking around, so out of there.

couldnt get in last night, so had to go solo tonight, faaaaarkin gay with out the extra energy of the crew flying around so had a crapper of sess, 175's slow grinds where its norm light repping material and pinnings on incline wer i did 5 week or so back (shit sound like peter "i did 5 reps with it on monday") any way back to norm routein on monday INTO IT!! took some vid so will put up some time for a laugh...

[Viking Power]

Felt like Peter

we all have bad days brother, but the bit I couldn't understand was you punished yourself on squats something you love doing :roll: I would of stuck 60kg on bench and max out to punish myself for such a shit bench session.

But you need to remember you did max out this week on squats even if body wasn't sore it is more than likely still not 100% you'll bounce back next week rest up little pete. 8)

[steak]

Peter

[Big john]

shit sound like peter "i did 5 reps with it on monday"

fucking

[red machine]

peters log 21/05/12 - squat n bita bench week 7

bench

comp singles to 122.5 - was ment to do 4odd singles at 127 but body was still sore from sat, so drop weight off and worked on speed -

6x5x100 - extra long pauses really trying to blast it up

squatathon (belt and wraps on top sets)

10x60

5x80,100

prog sets-

5x115

3x135 - 2 sets

3x160 - 2 sets

2x185 - 4 sets

5min break then round 2 -

5x110

3x140

3x160 - 2 sets

3x170 - 4 sets

dips (in between squats)

10xbw - 7 sets

back into it, nice easy fast squats (apart from one set were i left my wraps on between sets to cut down time, and started to loose foot feeling and almost bailed) just took it easy on bench tonight as upper body beatin up abit at mo, so just got bloody pumping for so recovery...

also taped the surveillance cams and found this, some kind of extream repping, maybe undercover bodybuilding? seems to be orange

[red machine]

Week 7

Deadlift (90%): 1x2 @ 225 kg

Speed deadlift (75%): 3x3 @ 185 kg (120 sec rest b/w sets)

Power shrugs (70% of current): 2x5 @ 165 kg

Stiff-leg deadlift: 2x5

Bent over row: 2x5

Underhand (reverse) grip lat pulldown: 2x5

Arched back good morning: 2x5

[red machine]

Week 7

Deadlift (90%): 1x2 @ 225 kg

Speed deadlift (75%): 3x3 @ 185 kg (120 sec rest b/w sets)

Power shrugs (70% of current): 2x5 @ 165 kg

Stiff-leg deadlift: 2x5

Bent over row: 2x5

Underhand (reverse) grip lat pulldown: 2x5

Arched back good morning: 2x5

All to plan, prob best dead session of the build up to date, fast lifts, just did light assis work and a few extra curls to fin, surly my time has come to pull 240 in a comp surly god dam it!!

Bw: 92.6 - down a bit as Iv cut cake consumption down during work hours

Comp is near, can't wait, 6 in u93 class so it's gunna be a good battle!!!!

[steak]

Your time has come :nod: ...I haven't seen you looking this strong before mate :clap:

..looking fresh too but that may have been the brill cream

[bar-belle]

Agree with the coach...deads tonight suited and raw looked really good. Good bar speed and locked out nicely. KUTGW!!