getting after it, Nats build up

[bar-belle]

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)

True that Red....think we were out numbered last night but good to see their enthusiasm....but I know they have a long ways to go to catch your numbers 8)

[red machine]

What the hell!? 14 reps of double bodyweight squats, awesome work mate

...almost 2xbw :shifty: in the 95s at the mo, body is just growing, trying to hold back, but the smashing the body up and then resting it for a week is making mass, maybe it is time to become a man :pfft:

week 2

bench

10x60,70

5x100

prog sets - paused

2x105 - 7 sets

ohp (5,3,1)

10x40,50

prog set-

3x55

3x60

12x65

btn press

12x30

12x40

12x45 - 5 sets

db side raise

12x20lb - 5 sets

db inclines

30x25

22x30

7x40

17x30

swole n puuumped.....

[red machine]

week 2 - dead/bench

bench

10x60,70

5x90,100

prog sets - paused

5x105 - 6 sets

deads conv(5/3/1)

5x60,80

3x100,120

prog sets -

3x140

3x160

13x180

neg speeds (-2in)

5x5x140

db row

15x35 - 3 sets

done, was planning on more but the lack of conditioning after the reppin out set took me down, how ever up 10kgs and added 3 extra reps this week 8) found my tech with conv pulls now to get my lacking speed off the floor up, just slight rounding over to start the lift then snap in up, feels so fast it hit right, no thinking just grab in pull love it!

feeling faarkin good not restricting eats, recovery is up 10 fold, swolness factor on the rise 8)

[red machine]

week 3 - bench/squat/tri

bench

10x60,80

3x100

prog sets - paused

2x110 - 6 sets

squat (5/3/1)

4x60,80,100,120,140

prog sets

5x155

3x175

10x195 :? wanted 12 next round 13 will fall :evil:

fronts (3sec pauses)

5x60

5x80 - 5 sets

jm's

15x30

12x40,50

strip set - tempo - 5-0-1

12x50

10x40

8x30

12xbar

skulls

12x20+bar - 4 sets

16x20+bar

pull ups

3x10xbw

faarkin love 5/3/1 so simple so brutal :evil:

bench: feeling so good, benching every session has worked so good to get me back on track, focusing on every rep and hitting it like a comp single, feeling stronger than ever can wait for up coming weeks as weight starts to increase!!!

squat: farrrk almost pulled pin after 3, something was going on with left calf, it just started burning like crazy and felt like it was swelling up and about to explode, but though f*ck it rep time, by rep 9 it was crazy but pealed another one out hahah wanted more but ill take it, calf was numb after that and flexibly was off the charts, but no injury, so don't know wtf was going on there, stance was few inch closer on that set so maybe something to do with it?

[red machine]

week 3 bench/delt

bench

10x60

5x70,90

2x100

prog sets - paused

6x105 - 6 sets

Ohp (5/3/1)

10x40

5x50

prog sets -

5x60

3x65

7x70

BTN press

12x40,50

10x55 - 5 sets

side delt plate raise

8x1/2 plate - 6 sets

incline db's

20x25 - 3 sets

happy on 90% on bench reps, few i lost a bit of tightness but got though all reps paused with no trouble, pre burnt delts b4 ohp so few reps short of target but got some soild volume in 8) starting to get abit of beef back around chest and shoulders, tees are tightening, life is good.

[red machine]

week 3...bench/deads

bench

10x60,70

3x100

prog sets - paused

2x110 - 6 sets

deads (5/3/1)

5x60,100

3x120x140

prog sets -

5x150

3x170

6x190

def speeds (-2in)

5x5x145

db row - pull up - ped row - done on ccircuit form - 3 rounds 10 reps

15x60 power clean

faaark up 10kgs bar weight this week and down 7 reps!!! not happy, had a few more there but was starting to feel it straining out the lower back, core/pchain so weak after only pulling sumo last years, will put a major focus on this in next block - deload next week, good time to fix up the knee been nigglin last 5 weeks then up the attack for the next round of 5/3/1 yeoooooooooooow

[red machine]

guns @ brah bros

afternoon(light) - tri set 3 rounds

1.wide grip curl - 15

2.cg curl - 15

3. rev curl - 12

same weight used - skinny pole and half full canisters

pull ups 3x8xbw

21's - 3 sets

night (heavy)

5x10 - ezy bar + 3/4 full canisters

mini session have began, just small blast to work on some areas....

[red machine]

week 4 - deload squat + bench/tris

bw:96.2 (am)

squat

prog sets -

5x120

5x130

5x140

bench

5x60,80,100

prog sets - paused on 1st on last rep

5x110 - 5 sets

paused fronts

7x10x60

jm's (tempo 5,1,0)

10x30

12x40 - 5 sets

drop - 15x30 - 20x20

dips

5x8xbw

aggressive landmines

5x20x10

nice deload on squats, did heap of fronts just trying to pump some blood though wounded knee,

bench starting to pick up weight and reps in prog, pretty happy no real issues, hopefully close to 140 in a few weeks

eats are up at least 500 cals a day, feels faarkin so good split as increased protein now so prob around 70c/15p/15f,

good feel around the shed, about 8 of us are all heading for a big show down, men are either dropping or gaining weight and we are all going to meet in the middle some time soon i feel :twisted:

set 3 and 5 form tonight -

[Big john]

smooth benching there Brah broz 8)

[red machine]

smooth benching there Brah broz 8)

getting in a good bench space now, 3x a week is gold.

tues

guns @ bb'z - 130 reps over 4 diff lifts

weds - 5/3/1 deload + bench/delt

bench pauses

prog sets

6x2x105

ohp

5x40,50,55,60

BTN press

10x40,50

8x62.5 - 3 sets

side raise

3x10x1/2p

db incline

20x30

50x20

8x35

20x20

prone hold + 20kg

45sec on - 30 off - 30 on - 30 off 30 on - as i thought core has gottin so weak....and i wonder why my dead is so shit

nice quick little pump up, didnt want to over smash shoulder to much, as heavy bench on friday, was delaod week on ohp anyway so should be ready to smash next session :twisted:

[steak]

many pump reps goin on...staff were confused

[red machine]

many pump reps goin on...staff were confused

haha just gettin swole/jakd/tanned etc etc, iv come to the conclusion life is to short to be a weak pencil neck 8)

[red machine]

week 4 - deload deads + bench

bench

5x60,70,90,100

2x110

prog sets - 1st pauses

4x4x117.5

deads

prog sets - 5x100,120,140

then hit few singles to 200, put on belt tried 220, lost form went crain and failed, good reminder why i only lift sumo in comp haha

speeed of 4in platform

5x3x120

- then few light singles sumo, making sure i still had the movement patten down

cg bench

20x60 - 3 sets

20x70 - 2 sets

3 sets of chins

done.

bench: another real good week, bench is feeling near to an all time high despite working though a niggle, into 4th week of prog so no grinder reps to date, 2 weeks to go

5/3/2 : little deload over and 1st round of 531 done, good times, body is now ready to pick it up a level for the next cycle, knee is still playing up and have a small strain between pec and delt however i will squat and bench these niggles back to a pain free state, pec is near fixed and not affecting bench power.

changes for next cycle - heaps of core work, alot more tri and delt work wanna smashing them to bits an get em real big, as gotta get them bench gaaaains, will just keep reping squats to death and will keep pulling conv this round as i feel its smashes the body up real good so hopfully will add some more slabs of muscle on the frame, may pop in a few sumo to keep form, but will get back into that style later once a comp build up is on...

[red machine]

cycle 2 - 5/3/1 + bench peak - squats/tris

bench - paused

4x60,80,100

prog sets-

2x110 - 6 sets

squat 5/3/1 - close stance

4x60,100,120

prog sets -

5x145

5x165

15x185 +1 on cycle 1

pause squats

5x5x140

cg bench - feet up

6x10x80

skulls

3x8x30

pec/delt rehabs - sledge/bands and and a few statics

comin in wild now gotta get them gains, light bench all clean and fast body still holding together peaking next week, squats - knee still fffarkd but not gettin worse, kept it hot under the sleeves and a nice wrap held it together on top set so gave me minimal discumfort, it took 600lbs no worries so i'm sure it will stay together with a bitter reppin, had to beat 14 from last round, was hard, took a closer stance to get them quods growing, almost blacked out after 13 but got a few more out, added pause squats this round as assist, just light holding perfect form in the hole then blasting out....good start :twisted:

[steak]

[startinfromscratch]

Rikki Corney

[red machine]

Rikki Corney

alday 8)

cycle 2 - week 1 - 5/3/1 +bench

bw:97.4(am) faark weight is boosting even know im not tring to bulk, just no restricting intake as i was over last year

number working off for this cycle of 5/3/1 - -10%

squat - 240

ohp - 85

deads - 230

bench

5x60,70,90,100

2x110

prog sets - pause on 1st

3x122.5 - 3sets

1x130

ohp (5/3/1

5x30,50

prog sets -

5x52.5

5x57.5

17x62.5 - +2.5kg & 2reps on cycle 1

BTN press

10x40,50

10x60 - 3 sets

front raise ss chain side raise

10x25 - 10xchains - 2 sets

8x25 - 8xchains - 3 sets

delts blazed even spotted pumping vein ripping though the shirt lol

bench - bit loose on form today, getting up around 90% went back to old habbits of not staying tight and letting bar sink in to chest etc but stuck up weight for a single and flew up at speed, good conference booster going to to final week, still discomfort in delt/chest area just on comp grip, but just has to hold together abit more then ill sort it out, bought grip in on all the rest of the work and had no probs, all over head work is getting much stronger, gunna get dem big ass delts going and should help the bench out...goooood

#also after reppin out squats to near death on monday on a fukd knee, i woke up the next morning to a now pain free knee? more proof squat heal anything, synovial flush right der

[red machine]

cycle 2 5/3/1 + bench

changed deads on 531 to the pl version 351 ie week 1 and 2 switch around and you hit 3 heavier singles on week 1 and 3, also on week 1 and 3 ill just hit perscicbed numbers to save some gas for singles and assit work...also back to sumo on main lift but still conv on assit stuff, will be back to conv next cylce all the way though to 4-6weeks out from 1st comp next year as wanna get that lower back of steel going on

bench

prog sets: paused

2x110 - 6 sets

deads

prog sets - ment to be 3's but forgot and did 5's

5x145

5x165

5x185

singles: 205,215,220

conv pulls standing on 110lb plate (-2in)

5x145, 155

5x160 - 3 sets

rows

5x10x70

planks on the minute

1min+10kg

45sec+10kg

45sec+25kg

few goals i want to hit before 2013:

squat 20x180

bench 142.5

plank +1min with 2 plates on back.

[steak]

all of a sudden you look bigger...Im keen on getting more cakes in if this is your secret 8)

[red machine]

all of a sudden you look bigger...Im keen on getting more cakes in if this is your secret 8)

8) After over a year a restricting myself the handbrake is off, eats are cleaner only 2 slices of cake last friday, straight mammoth yoghurt and epic sangas key

cycle 2 5/3/1 squat + last week bench prog/tris

bw:98.4 (am).....makin alllll kinds of gains lol, still using the same notch of belt for squat, maybe a tad tighter though :shifty:

bench

5x60,70,90,100

2x110,120

prog sets -

2x130 - 2 sets

squat (3s)

5x50,80,100

3x120,140

prog sets -

3x155

3x175

9x195 +1 upright rowed

paused squats -

5x145 - 5 sets

paused feet up cg

5x60,80

5x90 - 5 sets

dips

5x10xbw

kb swings

3x1min @ 20kg kb

bench - faark yeahh 1st set easy and fast 2nd set little tougher on last reps but so stoked as never done over a single at 130, still wounded in the wing but doesnt seem to be affecting strength, getting 1hr massage tomorrow so ill get her to dig in there and break it down, keeped the tricep work light and fast want to be peaking on friday and hit some pbs

squats - was all focus on bench tonight so was just planning on hitting my protocol 3 reps but kind of got the feel for it after a few so just went for it, wanted 11 but blew it at the start as was easing the reps up instead of of powering them, weak!! but made up for it on pause squats smashed every rep super fast, next week is 205 ill make sure i hit at least 8, gooooood 8)

[Big john]

fuuuuuark mirin all kinds of gaiiins in this thread, shot platz! :grin:

[red machine]

bench/delt/core - more of an active recovery session just worked at about 70% of norm output - saving wounded wing for fridays last day of bench prog

bench

prog sets-

2x105 - 6 sets

ohp

5x40,50

prog sets -

3x60

3x65

6x70

BTN press

10x40

10x50 - 5sets

side raise

4x10x8

cubans

4x10x8

15mins if core work

done.

[steak]

cheers for the cake :nod:

dont get that at les miserables

[red machine]

cheers for the cake :nod:

dont get that at les miserables

tooo easy 8)

tonight

last day of bench prog & 5/3/1 deads

not ideal to be maxing bench after benching and shoulder work last night and still carrying a pec/delt strain....however, no caring, was either tonight or monday, so chose tonight prog goal was 135

bench

5x60,70,90,100

2x110,120

singles -

125,130,135,140

first time in my 2 and a half year iv really focused on bench, so have put in a hard 6 weeks, and gone from the ugliest ass up elbows flying 130 to a pretty smooth 140 \:D/ little edgy few inches off chest but no grind , really happy to finally take 3 wheels, no spotters and solo unracking, really feeling good under extra weight now, also been blasting shoulders and tris, good 6 weeks, now 2 weeks, to get injury right so will work on cg stuff and let it heal then attack another round of high vol work, still so weak need so much more if im to be competitive in the u100 class but its a good start.

also done deads - but buzzz was over so just went though the motions -

deads sumo

10x60

3x100,120

prog sets -

5x135

5x155

15x175

dead -2inch conv

5x140,150,160,165,170

shrugs

12x140 - 3 sets

all nice and fast didnt work to failure, now 3 days to rest up, eat and grow :evil:

all easy

[Big john]

Lolz strong natty Avatar!

singles -

125,130,135,140

awsome bro...3 wheels club! i will be there...soon lol :grin: