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getting after it, Nats build up

red machine

By red machine
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red machine Senior member

red machine

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one last rep...

just cruised in tonight to keep the bolts loose -

squats, bench, pull down, rows etc ect

next step the cut......real experimental at this stage but want to see how i go for future events so i can play around in different weigh classes

check list -

steaming hot bath, ice chips, peanut sangas ready to go lol

straight kroc styles just not as xtream

*other powerlifting realated new -

just got response back from the ipf gods ie "the NEC" - the NEC have considered your application to lift in another competition in NZ not hosted by the NZPF and have declined your request.....and went on to go on about drugs this drugs that, so with this i say good bye to lifting ipf as stated by them if i choose to lift " your membership can be suspended with the NZPF for a period of time decided by the NEC as the rules state" stink by them as i was very keen for nats and what not next year and i dont really see the big deal if you still comply to there rules and testing etc but oh well on to bigger and better things which is going to grow into something awesome over the up coming years

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reddog
reddog

week 4 pulls -    warm ups: 5x60, 5x100, 5x100, 3x140, 3x180, 2x200, 1x220, 1x230 work sets - 2x252.5 (90%)    speed sets - 3x210(75%) - 6 sets on 1min rest   flat, under feed and rested made fo

reddog
reddog

comp wrap - GPA worlds/Sydney   Left 330am friday morning was 100.5 then so decided id hold off much eating and water to weigh-in just to make sure, made it to Olympic park 3 trains a a good wal

reddog
reddog

all 5 sets -   

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steak Veteran member

steak

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I cant help wondering how threatening nzpf members with ban is going to help them

Im sure CAPO will treat you with the respect you deserve as an adult sportsman

not fed bashing just feel a little sad that this is the approach they have taken. If its all about drugs this shows just how little faith they have in the testing program. Just because its "drug tested" doesnt mean its "drug free".

If you choose RM you can compete in the tested division at Nationals.

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Phedder Veteran member

Phedder

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I cant help wondering how threatening nzpf members with ban is going to help them

Im sure CAPO will treat you with the respect you deserve as an adult sportsman

not fed bashing just feel a little sad that this is the approach they have taken. If its all about drugs this shows just how little faith they have in the testing program. Just because its "drug tested" doesnt mean its "drug free".

Definitely sad, shows a fair bit of insecurity IMO. It's their/our loss I suppose :roll:

All the best for Sat rikki, go hard!

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red machine Senior member

red machine

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Good luck tomorrow RM leave no doubt

thanks ob, no dout was given that day 8)

CAPO - K-OS - CASH

Bw: 89.2kg

Class: u90, open, equipped (single ply)

Squat

1st - 245 - www - easy

2nd - 262.5 - wwr - easier - (racked bit early) - 7.5kg comp pb

3rd - 272.5 - www - felt that one - 17.5kg comp pb

Bench

1st - 142.5 - www

2nd - 150 - www

3rd - 155 - www - fastest of the lot :doh: ( = pb)

Deads

1st - 230 - www

2nd - 245 - www - grinder :oops: - 5kg comp pb

3rd - 250 - rrr - gassed

total - 672.5kg - 22.5kg pb 8)

squat - was shitting my self to start with as i was almost last lifter, and last warm up was about 45mins before i stepped up, but made no difference as smoked it, left wraps loose to make sure depth was no trouble, 2nd cranked up wraps and felt easier than opened, then on to main goal of the day to knock over the 600lbs, sheeeet for only the 2nd time iv squatter in a comp i actual felt the weight on walk out and had that flash in my mind for a split 2nd "faark this is heavy" but no fear was given and it was owned \:D/

bench - almost pinned on 140 in warm ups so dropped opener right down, to bank it, wasnt holding much hope for anything thing else then just got 150, no thinking i had any more i just went for the = pb attempt, but I had a little play around in shirt and pulled the sleeves back down the arm and bang speed rep, happy to take it after crap build up, time to get benching!!

deads - out of all lifts this one had been going the best so was looking to nail a big pb.....but lifting fresh in training is a but different that at the end of a long day i found out again, opener ok, 2nd a grind but a pb non the less, then 3rd got half way up then did a little hitch so dumped it,,,bloody gutted!!! just not smooth tech wise today I was all over the show, was leaning way over the bar, and just didnt keep it in close to the body at all, just lack of conditioning at the end of a big day out

Still not bad but so much more in the tank, think ill stay u90s until i knock over 700 (hopfully early next year) and address from there

anyway great day!! ended up walking away with $50 cold hard cash, $100+ worth of sups, mint skull candy head phones worth round $100, medal, awesome glass trophy oh there was a shaker in there too haha not to mention the lifters packs had about 30odd $$ worth of bits and pieces in there and it was only $20 to lift.......so as you can see the work of those who put this together was huge getting a truck load of sponsors on board so huge thanks to our leaders at cbc damo n rach and all the other crew for making it happen toooooooooo much..........IT HAS BEGUN :twisted:

Time to get strong!!

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red machine Senior member

red machine

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Mean lifting bro :nod:
well done mate :clap:
You did us proud bro. Solid outing! 8)
:salute: I take my hat off to you Red...your lifting was outstanding :clap:
Great work, Red... those are great numbers :nod:

thanks heaps guys!! pretty happy ill give my self a 7/10 for that one, but in the grand picture still so weak, going to really up the intensity now........GAME ON :evil:

full body

squats - 5x10x120

bench - 5x8x100

deads - 5x8x140

gms - 5x10x60

db rows - 5x8x50

kb swings 20kg 3x1min

token session on rest week, will start new attack on monday....

POA

next up - 531 for squat/deads/ohp etc ect will prob do a few waves, will be doing conv deads for a change up, squats just all raw but will add belt and loose wraps on top set etc ect, main focus will be smashing my assistant work here building up the complete machine.

bench - to start just want to get some time under the bar again, so will bench 3x a week for 6weeks to start on the good ol Russian prog there then re-adress after thats.

No gear bar a loose wrap and belt will be used again till next year, plan to do auck champs (capo) raw plus, as i have some goal i want to smash here then gear up for nats and mo down my dream of that 300 squat sub 90s YEOOOOOOOOOOOOOOWW!!...then i can retire lol

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red machine Senior member

red machine

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yeooooooow into it - feeling like a caged animal after a week of RnR

new plan -

mon - bench/squat (531)/tris

weds - bench/ohp (531)/delts

fri - bench/deads (531)/back

also few core exercise most days and some conditioning work (hill sprints/skipping etc) on tues/thurs as i want get back into better shape - weekend full rest

setting start 1rms light to really get some good reps out in the 531 stuff, bench is fallowing the Russian 6 week prog to get some good vol under the belt, will be hitting assist work hard starting light 1st round then crankin it up next cycle

start 1rms-

squat - 230

bench - 130

deads - 225 - just going to pull conv for a change up for a few cycles

week 1

bench

10x60,70

5x90

work sets - paused

6x2x105

squat

8x60,100

5x120

work sets -

5x135

5x155

15ishx175 - maybe more, kind of blacked out after 10 as i havent done more than 3 reps for last 3 odd months lol

paused front squats

3x10x60

jm press

5x10x40

dips

5x10xbw

landmines ss kb swings

3x16/20x10/20

70xsledge v tyre

Good start so un fit now, few week ill be motoring again, motivation is high.

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red machine Senior member

red machine

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fuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuark

175x15 is buh-buh-buh-beast mode!

Ditto that, solid repping :clap:

cheers men.....but at what cost? lol glut and quod doms are though the roooooof!! strong growth

tues

*bike ride - skin tearing quod pump

*skipping

*200 ab movements

weds

bench

10x60,70,90

prog sets - paused

3x105 - 6 sets

ohp (5/3/1)

12x40

prog sets -

5x50

5x55

15x60

BTN press

8x50 - ulgy

10x40 - 3 sets

side db

5x10xlight

db incline press

20x25 - 3 sets

17x25

11x25

60xsledge v tyre

getting into some good work - really happy with bench set up now iv cut a good inch+ from ROM and am nice and tight, bit weak at mo but just re learning it, long run bench will be good really working hard to nail every rep, 1st shoulders train this year? love it, bloody weak but will be humming in a few weeks and should help bench, deadzone tomorrrow fffaaaaark yeahhhhhh!!

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red machine Senior member

red machine

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fuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuark

175x15 is buh-buh-buh-beast mode!

Yip was there to witness this beast in action :shock:

Gotta be that Cake to Rep ratio thang going on!

:pfft: :pfft: beast mode engaged 8)

week 1 day 3

bench

10x60,70,90

prog sets -

2x105 - 6 sets paused

deads (conv)

8x60,80

3x100,120

prog sets -

5x130

5x150

10x170 - not to failure just till form went tits up, as first time pulling con in over a year

def speeds (-2inch)

5x5x130

rev hyp

4x15x2sets chains

ssb gm's

3x10x60

ss

chins

3x10xbw

good timesss. week 1 dusted holiday time yeooooooooooowwwwwwwwwwwwwwww!!!

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red machine Senior member

red machine

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huge weekend away of big eats and pure recovery.....

week 2 day 1 - bench,squats,tri's

bench

10x60

8x70

8x90

work sets - paused

4x105 - 6 sets

squats (531)

10x60,80

3x100,120

work sets -

3x145

3x165

14x185

paused fronts

6x70 - 5 sets

jm press

12x40

12x50 - 3 sets

15x30 - 3 slow burning sets

dips

12xbw

8xbw+big chain

landmines

5x16x20

bench - feeling awesome each session speed is getting better, still 5 more session before weight goes up, feeling great

squat - pretty much pushed it to the limit this week, body started to shut down after 11 but dragged out 3 more from some where, felt not bad after it this week, few trips out side to settle the guts but held in there.

faaark capo youth stocks are starting to go though the roof, the gym is now humming full of young guns, awesome to see keeping us on our toes..........the build is on 8)

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