getting after it, Nats build up

[red machine]

Raw + eh, how much do you get from the wraps? Whats your wraps only vs suited bests?

i reckon i get a truck load when i do a full tight wrap, (only since i changed to the sub x method) as my knee's are the size of a 12 year old girls, but 20+ out of them for sure, unsure of where the max in them is now, i did a easy 235 at the start of the year after a big high vol prog, but i def feel alot stronger now vs 255 in suit at last comp

[red machine]

tues : cardio 45min low/mod (bike ride towing kids in trailer)

tonight

week5 day 2 - deload

deads

prog sets -

3x3x200

ohp

5x30,40,50,60

work sets -

6x6x65

ssb gm's

10x40

5x10x60

btn press

5x12x40

pull ups/chins (grip changed each set)

5x8xbw

nice and light again tonight, but still a good work out got some decent vol in, cutting out of the 5x5 next week for deads and starting build up comp phase........ 8)

[drizzt]

i reckon i get a truck load when i do a full tight wrap, (only since i changed to the sub x method)

Yus, not the only one haha, Sub-x is the business :nod:

[BarBrother]

Not sure what Sub X is but is that what we (the gs boys) use?

[red machine]

i reckon i get a truck load when i do a full tight wrap, (only since i changed to the sub x method)

Yus, not the only one haha, Sub-x is the business :nod:

haha love it ay, how many x's do you get over the knee? iv got these new inzer iron z, which i always use, but this pair is crazy stretchy i can go 4 x's then a norm spiral from bottom again it's madnessss!

[red machine]

Not sure what Sub X is but is that what we (the gs boys) use?

it the last one on here, 4:20 odd, but i think he is using a faaarkin long knee wrap there, for me i only cross over 3 times most of the time

[drizzt]

haha love it ay, how many x's do you get over the knee? iv got these new inzer iron z, which i always use, but this pair is crazy stretchy i can go 4 x's then a norm spiral from bottom again it's madnessss!

I only go for the one x bro and spiral hard over it to lock it in. I've got fat knees though (found out last night I need 2xl slipons) so if I do more than one x I can't cover it in spirals

[BarBrother]

Ok nah its not. I think we use a combination of the nichol thread and the x technique

[Big john]

i reckon i get a truck load when i do a full tight wrap, (only since i changed to the sub x method)

Yus, not the only one haha, Sub-x is the business :nod:

Big red, should get you to try out my Z-no wrap style one day im up in the shed...very similar to sub-x but with a slight difference

[red machine]

i reckon i get a truck load when i do a full tight wrap, (only since i changed to the sub x method)

Yus, not the only one haha, Sub-x is the business :nod:

Big red, should get you to try out my Z-no wrap style one day im up in the shed...very similar to sub-x but with a slight difference

keen...

week 5 - deload

bw - 92.8kg (am) happy to maintain around here over the build up, will make for an easy drop to make weight at comp time

squats - belt and wraps

prog sets -

3x190

3x200

3x215

8x180

bench

prog sets -

3x3x110

power cleans

5x5x70

dips

3x15xbw

pretty casual tonight to finish off semi deload week, just one heavy set in squats which i really wanted to nail solid but was abit of a mess, gettin lazy!! really poor set up which left me really close stance and felt all the weight on the out sides on feet, though ankles were gunna roll over at one stage, but got though ok, should of took time and just moved feet but in typical fashion i just went with it :doh: also had wraps faaarkin cranked and didn't dip do my normal drop in to hit depth and bounce out, so was left high :oops rest of session was nice and light to round out the week. Will pick up intensity next week :twisted:

*got a cheepy cam now for gym vid whhhooop whoooop, got a little bit of footage tonight but keeps fukin cutting out, but got 2 sets anyway and missed 2, maybe something to do with focus, ill lookin into it -

[red machine]

week 1 of KOS build up - squat + bench

squat

work sets -

3x3x205 - belt and wraps (mod tight)

incline

work sets -

5x3x100

fronts

5x10x60

db incline

5x15x30

cleans

5x8x60

Squats - ok, still not clean on set up way to much shuffling around, just want to to it to 2 solid steps! better on set 3, happy with most reps bit lazy on tighness on a few but general not bad, light weights.

bench - gunna pass on flat now for a while and mix it up so incline for now on mons and will be doing more shirt focused work on fri as want to get lock out strong as i have a good shirt i would lovr to use in sept :twisted:

squats -

[Daniel]

nice squats bro 8)

What shirt you going to use in september?

[red machine]

nice squats bro 8)

What shirt you going to use in september?

2ply open back super kat prob need 300 odd for the touch haha na in a few year maybe, but just got and straight sleeve super kat size or so to big thats pretty new, will be way better than my t-shirt sized fury that rips everytime i use it, should be able to get a light enough weight down to uses it all going well

[hjp]

Going to be good build up man. Keep that focus and some big numbers will fly at KOS. Watching with interest

[Big john]

Bro...are you going equipped for the comp?

[red machine]

Going to be good build up man. Keep that focus and some big numbers will fly at KOS. Watching with interest

thanks mate! focus is strong, body is ready!

Bro...are you going equipped for the comp?

yeah mate full battle mode engaged! was thinking about raw + as keen for a big squat there but i want to see how much iv progressed from last comp

K-OS build up week 1 day 2

goals for comp -

BW: 89kg

Squat - 262.5kg

Bench - 160kg

Dead - 255kg

- 677.5kg - set 670 as my goal to knock off by the end of 2012 at the beginning og the year, so maybe being a bit cheeky, how ever the body and mind is feeling strong - i am ready

deads prog based on coan-phillipi but after consulting with D he has set out a 9 week POA, chur! - we are going to mode the speed work to help my pull ie - i pull in the squat suit and get nice pop off the deck then when at max struggle at the top so in this prog we will be adding chains and bands though out to get max force though the whole pull + it just looks cooler pimpin out a big stack of chains

deads

work set -

2x190

speeds - on 30-45sec

9x3x140

circuit

SL deads - ped row - pull downs - arched back gm's - 3 roundx8 - lightish

extras -

ssb BTN press

10x10x50odd

great 1st train, really working on a few things - keeping that head tucked in and in line on the pulls as im stocking at throwing it back (just look at my profile pic ) and also trying to nicely flatten out the back pre pull and get my self in a optimal position - alot to work on but getting better - adding chains next week gooood....

really want to go over 250 this round - lock it out last comp but little hitch in there, this time ill smoke it!

[hjp]

Coan Phillipi style should serve you well. I start that up after nats too and can't wait. Fair enough to modify to suit, thats the benefit of knowing your struggles and having a coach to help guide you. Strong first day of pulls. :nod:

[red machine]

week 1 day 3 - Kos build up

squats 3's

5x60,80,100

3x120,140,160,180 b, 190 b&w from here, 205, 220

paused floor press( + chain - 20kgs)

12x60

5x70,80,90

3x100,105

1x110

speeds - 3 wide, 3 med, 3 close

9x3x60+c

fronts

5x10x60

dips

10xbw

5x5xbw+chains

Good train, squats strong 3@220, will go for 5 next time i build back up, as now im going to drop weights and just re build back up to peak for comp and start adding gear work in for the last 6 weeks as really want to get it master as 220 in wraps feels almost on par with when im in my suit so clearly iv gotta put in some yard there and get it mastered.

bench feeling good now the elbow are fully back, just mixing it up here but im am working off a little plan i have in my head, just was getting to stale doing basic flat bench all the time so freshening thing up

Gooood.

[steak]

squats is going well bro...see you at the refeed :twisted: :grin:

[red machine]

week 2 K-OS

incline

10x60

10x70

10x80

5x90

3x100

3x105

3x100

3x100

5x100

squat belt and wrap in 180 sets

5x60

5x80

5x100

5x120

5x140

5x160

3x180

5x180

4x180

6x180

5x180

incline db

20x20

15x30

12x35

0x40

12x30

fronts

5x60

5x70

5x80

5x90

10x60 - paused

push downs

15x65

15x65

20x64

squats - just a light full in week this weeks as iv gone hard and heavy last 5 odd weeks, so taking a break before re building back up for big squats biddy

bench - 2nd week of incline work, good change, faaaarkin weak but will stick to it a few more weeks as apart of monday attack.

Comp platform is down in the shed, looks siccc, cant wait to get on there :twisted:

[red machine]

week 2 - deads

deads

work set - (80%)

2x205

speeds - (50% + chains 40kgs)

9x3x120 + C

circuit

3x8 continues

stiffs - rows - chins - gm's

extras -

fat bar BTN press

8x10x57.5

not bad, bit loose on form today, but picked up errors and adjusted.

might put the old suit on for squat on fri for some fun b4 i cut it in half and use it for briefs under my new suit, 320 to make depth? (no srs)

[red machine]

week 2 - K-OS (fill in week)

bw:92.9kg - been a cleanish week of eats after last weeks cheat weeks i was back up near 95, so tidy week to regulate, might have another cheat week before dialling in to comp weight

squat

5x60,80,100

3x120,140,160

raw+

3x180

1x200

1x210

1x220

added loose 42 super cent -

1x220 - straps down

1x230 - straps up for the rest

1x245 - mod wrap

1x260 - tight wrap, 5kg pb - plenty more in the tank

floor press (+ 20kg chains)

12x60

5x70 + C

5x80 + C

5x90 + C

5x100 + C

3x105 + C

1x110 + C

1x115 + C

1x117.5 + C

pinningx120 + C

speeds - wide,med,close grip 3 sets each

9x70+C

Squats - just casual as i wanted to have a play on the new comp set up, took the suit as haven't used in few months, was rusty as faaark on 1st rep then i just hit form and hit a pretty easy 260, just pissed around abit getting feet right but ill take a cheeky gym pb, may address comp goal now to 270 as i think its there :shock:

Bench - really happy today as only made it to 110 last week, hopfully hit 120 + chain next week

no time for anything more as had to bail, time to drink a box and watch some olympics, does it get any better?

vid - just on my raw+ lifts to raging and zoned to worry about set up cam on heavy stuff

also an insite of pre work out eats 1hr b4 train -

bread and butter pudding made from left over cinnamon brioche nailed in custard washed down by 3 fine shots...

[steak]

your squats bring me joy

your cakes are driving me nuts! :pfft:

[Big john]

your squats bring me joy

your cakes are driving me nuts! :pfft:

+1 :twisted:

awsome squating bro!....Fuuuuuuuuuuuu love the v.2 of the comp rack, shes looking sexy as hell

Inb4 CBC costum ER racks :wink:

[bar-belle]

awsome squating bro!....Fuuuuuuuuuuuu love the v.2 of the comp rack, shes looking sexy as hell

DITTO ON THE SQUATTING!! :twisted: and yes new improved comp rack=sexy :pfft: