getting after it, Nats build up

[red machine]

squat

Prog sets-

1x5x120

2x5x140

2x5x160

5x4x172.5

Walk outs to 280

Few chins.

[red machine]

break down of my squat (221x5) by Brandon Lilly....

[Big john]

break down of my squat (221x5) by Brandon Lilly....

what a superstar guy! 8) , Good to see the big leagues givin your squats some kudos bro..meke!

[red machine]

break down of my squat (221x5) by Brandon Lilly....

what a superstar guy! 8) , Good to see the big leagues givin your squats some kudos bro..meke!

Haha crack up ay, really focused on points tonight, managed to move grip in about 4 inch, super tight back, but need to get some flexibility though the delts hard!

squats round 1 worked on 250 max to get some work in the wraps done then round 2 worked back at 230...

R1 prog sets

1x5x140

1x4x160

2x3x180

2x3x205

3x2x215

Klv press 3x15x30

Btn 5x12x40

R2 prog sets

1x5x115

1x4x140

2x3x160

4x2x180

Rev flys 3x20x10lb

Ezzzzzzy...

[red machine]

bw...peaked at 106.2 abit back, fascular as faaark, pants didnt fit any, so iv droped it back now sitting and wanting to maintain 102-103 in not bad shape

deads - speed week, comp style (modded sumo)...

work sets -

8x2x170 - on 5-10sec rest, just destroyed them...

then hit some singles 200, 220, 240 - all speed, i couldn't even feel the weight was crazy!! also 240 is a raw pb after last year only using gear on heavy singles, felt like could of chucked on another plate!! now to do that after squats and bench....

4in defs conv

4x5x140

ssb gm from pins

4x10x70

leg curls

1x35x8

axmenx50

also bought a wheel for roll outs, gunna hit them daily, done about 10 today and abs are in pain lol.....squats fri may treat my self to some singles yeoooooooow!!

[Phedder]

Damn, some massive weights being moved in here Red. Keep it up man, animal :twisted:

also bought a wheel for roll outs, gunna hit them daily, done about 10 today and abs are in pain lol...

You'll progress through that damn fast though, once you get the movement down and can keep the abs contracted and working the whole time you'll manage some serious reps and weight. Can definitely feel it working though, holding 30kg on your back at full extension definitely requires some core strength :nod:

Work towards this 8)

[red machine]

cheers phed!! yea mate that wheel is a beast my abs are in so much pain from day 1 its nuts!! itss gotta be good for ya!!

squats - hit some singles tonight as wanted to try out new hand pos with abit of weight on back, pinkey is now where index used to be, feelsgooooooooodman!

singles to 240 b&w - planned to go to 220 but could harly feel weight so drop another 20 on still piece of piss.....

ssb pause squats 3x8

front squat 5sec pauses 4x5

row - 5x10

stoked with that upper back feeling alot tight and cheats staying up...now to added some weight 260 in april, 280 sept 300 2014 raw+ u100 eassssy!

[red machine]

light train today my 2 day de load after 22days straight crushing it!! hitting some 1rm on weds :evil:

squat

prog sets-

1x5x120

1x5x140

2x3x160

3x2x175

flys 3x15

rev flys 3x15

fat bar wg rows 3x12

cuban press 3x10

left hungry for some serious tin smashing come weds, when we have our mini club test day, haven't peaked for it, but feeling animal and gunna have a good hit out, no point in just turning up and going though the motions....few goal, hit 3 easy clean squat to 255-260 depending on feel, bench...doieven? then just gotta get that bloody 240 dead, easy in gym but after squat and bench im always blow out!! gotta make it stick, then would be been keen to smash my suited comp pb of 245 if feeling on, so...last year 1st comp total 637.2 full equip so id like to crush that number raw+ to set the scene for 2013... any way gunna get ruthless i reckon my natty test levels are thought the roof at the mo im just raging!! :twisted: :evil:

[Big john]

any way gunna get ruthless i reckon my natty test levels are thought the roof at the mo im just raging!!

natty not even once...

[red machine]

any way gunna get ruthless i reckon my natty test levels are thought the roof at the mo im just raging!!

natty not even once...

:pfft: :pfft: gold!

[red machine]

test dayy

statuz: raw+ (knee wraps)

bw: 103.3kg fully feed and hydrated

squat

1st: 235 - easy but got a bit side ways, as one foot was a few inches in front of the other but was light so didn't bother to correct it

2nd: 250 (+10kg raw+pb) solid

3rd:260 crushed me...flew out of the hole in then got in to a battle. a battle that i lost, good though i need that kick up the ass, will destroy that weight with ease in April, i know what went wrong etc....

not relly my best day for squats, struggled to get fully pumped, i feel i could walk in the gym tomorrow and hit 260, but oh well it will keep, will spend some more time under heavy weights this block....

bench - self lift off's

1st: 135 (=raw comp pb)- easy but wobbly and loose

2nd: 140 (+5 pb) - real got lift really tight and strong

3rd: 145 (+10pb) - again solid

really happy with this, been working bloody hard on my bench so really happy to get some reward for it! only 10kgs off my shirted pb now :twisted:

deads

1st: 230 - easy

2nd: 240 - charged it hard and crushed it hard

3rd:250 (+5kg pb over my suited pb + 17.5raw) went savage in killed it so bloody happy!! havent got a 3rd dead in a comp setting since my 1st ever comp!! faaark love deads again dat der cube method working a treat!

awesome day out : 645 total which put me 7.5kgs up in my fully geared total from the start of last year, goooood! alot more to come...next stop april comp goal 260/150/260 LETS GO!!

[red machine]

so.....feeling pretty good after big hit out, just lats domed up hard from squats but other than that goood! just muck around tonight in the garage as will start fully again on Monday....

bench med grip

15x60

15x80

15x100

10x120

20x100

15x80

25x60

rom will be cut down by 2inch after that pump...

wheel roll outs 3x6xbw still so god dam hard

curls and row 3x10-15

will start cube style on all lifts from monday...

monday - squats - reps

weds - bench - max

fri - deads - speed

sun - bb day

not going to do any peaking style prog, just want to build a big strong base for now! no quick fixes just hard yards...

[red machine]

cube squats reps night

feeling pretty good, little tender in lats and abs but ready to go, this block im not going to go over the top and kill me self, as i feel not been able to walk like a normal person for 4 odd days properly is a little counter productive as far as gaining strength goes.....

squat

10x60

5x80,100,120

3x140160,170

prog set -

8x175

extras

5x180

5x180

3x190

pauses -

5x3x140

gcb gm's

3x8x60

leg press

2x25xbig green

50xtyre hits

ok... took heaps of footage still not that happy, have moved hands in a lot and feel alot tighter but cant get those elbows under the bar as i would like and also noted alot of double movements where ass shoots back then up once i get tired....will file heaps now so awesome to review....

[red machine]

bench - heavy night - choose floor press as my main lift tonight, been 3 months since iv hit them, old pr was 130 so was aiming for 140+ as my floor press is almost always very close to my flat bench

bw;103.9 (home scale) puts me under the 103's on comp scale, slowly starting to tidy body comp back up

floor press

10x60

5x80

5x90

5x100

5x110

3x120

3x130

2x140

1x145 + 15kg pr \:D/

pinningx150 :doh: - 145 was so easy, so may of went in a little to confident!! still good to handle that bigger weights with no trouble and im still skinny enough to escape a floor press pinning with no trouble :pfft:

10x120 - pec felt like they were splitting apart, gotta get some growth out of that!!

incline bench

10x60

10x60

10x70

10x70

10x70

cg feet up

15x60

15x60

26x60

rope ext

3x12x25

tyre hits and band work....

mad session, haven't been pumped up in the chest in tris like that for a long time, 4 more of this kind of work then 3 big weeks of massive vol to bring me to the comp and that 150+ bench!! gunna destroy my shirt pr, raw this year cant wait!!

[red machine]

deads - speed- hitting full comp style on speed day to work tech, it's only day of my 3week waves that I hit sumo and from the floor also can choose to chuck in a few heavier singles if feeling good

Speed singles - 180 - 11x on 3-5sec (walk back and re set)

Singles 200, 220

Conv defs (2in)

5x5x150 Beltless

Paused fronts squats

5x8x70

GCB gm's

10x60,60,80,80

Land mines 2x20

Awesome session, favourite week for deads just attacked it, really good speed was had that day...will review footage tomorrow

[red machine]

few lifts, missed speed stuff though...

+ mandatory pic when at the gym solo...

[red machine]

squat - speed night - not really a fan of speed work for squats as i try and make every squats fast as poss but just going with it for now, was a good chance to try out my new home made rack at bra broz (strongest garage n the north)

squat

work sets - belt

10x2x142 on 30 sec

really good speed but felt like i didnt really achive much so hit pause squats hard....

pause squats - no belt. pauses from 3-5sec - really using these as my bank squat move now trying to get that explosive power out of the hole

3x132

3x142

3x152 - 4 sets

3x162

1x172

1x182 pr

gm's

10x60

10x80 - 3 sets

calf raise (with pause)

20x80 - 3 sets

ab wheel

3x8 - pr pr so sore already, when will it be my turn for the iron core

killer session! attack it hard and took good reward!!

[red machine]

bench night - reps this week, just kept it at 5's + heavy build up to start, bloody piss weak tonight!!!

bench

singles to 140 - faaarkin ugly!

reps - 5x120 - 3 set, 12x100

incline

3x10x80 - on the minute

2 board

2x5x100

2x5x120

2x5x130

incline db

25x25 - 1 set

rope ext

3x12x35

average at best tonight! nice and pumped but the power was lacking!! all good! back in tomorrow a day early (feels like xmas \:D/ ) to smash heavy deads, looking to hit a big pr off the defs!

also my best life from 2 weeks back in this siiiiik vid from big john!!

squat - 250kg @ 1:53

bench - 145kg @ 2:45

dead - 250kg @ 4:58 (including pre game rage)

[red machine]

cube, deads, heavy week - went with the 2inch def conv pull tonight, old pr was 220, so looked to crush it!!

2inch def pulls (conv)

8x60

3x100,120,140,160,180,200

singles - 220, 230, 240!!! :twisted: so stoked!! 20kg pr + my best ever off the floor conv was only 235 yeoooow!!

back off 220x3

6in block

3x8x180 - blew the lats apart on that one

leg curls

2x7x20

leg press

2x25xbig greens

very happy , pretty good week banked, just hit some little stuff over weekened - delt,tris,guns,abs then heavy squats monday!

[red machine]

cube - squat - heavy day

Plan: to work to a heavy 3 in full comp mode (belt and wraps), back still taxed from heavy deads last week, but lower body peaking with having a full week between squat sessions on my new structure, got in belt and wraps nice and early as i need to master my the tools

bw:103, been steady around here for last few months now, been slowly trying to drop some worthless fat, but doesnt really seem to change despite eating bugger all :-s

squats

5x60,80,100

3x120,140

2x160,180,200

comp mode belt and wraps on -

2x210

1x225

3x240...big pr, easy tooo

10x180 - wanted to go all out for 20 odd but faaarkin gas back started to lock up - in short dropped nuts :oops:

kept assis work light and fast after that....

high bar pause squats - 5x5x130

leg press, calfs and leg curls 30repsx2 rounds

good session, all numbers hit and boxes ticked!, slightly hesitant about only squatting once a week but ill go with it for now, as no major comps for abit, but as long as i smash it hard should see gaaaainss and it does give a heap of recovery between sessions so cant be a bad thing

240 set -

[red machine]

bench - speed + singles

bench

speeds 65% 9x3x92.2 - wide,med,cg

singles - 120,132,137,142,147 - love hitting singles after speed work, feel so explosive!!

cg (pausing 1-2inchs above chest, feet up faarkin hard!)

10x60,60,70,70

8x70

1.5 board (med grip)

3x10x110

skulls ss curls

12-15x30 - 4 rounds

wheels roll outs 3x8

not bad, bit dodgy pushing to near max with no spotters or safety, almost had a moment of self doubt but then......INTO IT!!!

and yes i do have a set of 16kg plates from standard barbell from the states

[red machine]

deads - reps - exercise of choice, conv, beltless pulls from the bootlaces -

bb pulls

5x60 - 180 in 20kg jumps

prog sets -

2x5x185 + 5 shrugs on last set....bloody tough work

droped the 2.5s off and kicked board away and repped out

16x180 - one of the hardest sets iv ever done, ended up taking over 2mins but had to make my 15, lats absolutely blazing faaarkin loved it!!

sumo 2sec pauses at knee

5x120

3x5x140

gcb gm;s[/b

3x12x60

leg curls

1x35x7

epic.

[red machine]

squats - rep week - plan: 2 heavy sets of 5's, but was wired as faaark due to my one a week squatting at mo so built up a few singles 1st.......didnt end well and found out im not very adaptable.....lol, but no excuses, just weak :oops:

bw: 102 flat, big drop this week, was so busy, will hold around this and lift u100 in april comp

squats

3's - 60-200 raw

belt and wraps on -

singles - 220, 240, 252.5 - pinned on nearly on them all, then 252.5 was not worth grinding though so lowered it down, sooo raging, set up and walk out perfect on all, and weight felt like nothing, just that faaaarkin mirror, i could find a spot to look grrrr, screwed me up big time, but if your any good should be able to adpt to conditions! so all good!

work set:

set 1- 220x5 - easy enough but found i was very loose down in the hole and i wasnt pushing gut into belt at all! i think ill click it down a notch with the bit of weight loss

set 2 - 227.5x5 - best set of the daay and finally found a spot to look above the mirror!

high bar pause sqauts ss gcb gm

5x8x120 & 5x15x60

ave session, need to stick to plan and drop the ego!, comps not that far off, will work out a little 5 week or so build up but any way will destroy 252.5 as my 2nd come comp day eaaaaaaaaaasy!

work sets + mirror rage

[Big john]

as alwasy bro...fucking squating Beast!

[Panzer]

, just that faaaarkin mirror, i could find a spot to look grrrr, screwed me up big time, but if your any good should be able to adpt to conditions! so all good!

Yeah I have the same issue at LM bro.....what do you look at...tried looking at a point just above my head. Its not right...tear the mirror down!!!