getting after it, Nats build up

[red machine]

as alwasy bro...fucking squating Beast!

Cheers bro! But you should of seen my singles, all over show!, by rep time I was raging so vision was a blurrd out, just gunna work in 5s in the mean time, I feel they provide the most bang for your buck

, 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!!!

Man, I tried looking everywhere lol, I looked under to start then kept getting goodmorninged so went above but got out of line, but then eyes just kept flicking back to eye contact and all over the show, should of just got in cage but the safety's are much higher and easy to deload bar if a bail out goes down like today

[red machine]

sheeet just clicked now under 6 weeks to 1st comp of 2013!! so have decided to go in abit of of a peaking mode, for some lifts as keen to pb alround! so will go something like this

mon - squat/bench

weds - dead/ bench

fri - bench/squat

maybe some light assit on weekends....

*bench doing the 6 week russian peaking prog again, this kicked started my bench gains the end of last year, with 1st 3 week pausing on every rep, then into the heavy stuff into comp day

*deads - cubeish - aiming for 260

*squats - just gunna do heavy 5's for 3 weeks 2 big sets ans heaps of pause squats then drop it to 3's leading in, just trying it out, iv alway gone big big vol to peak but this will be a good chance to try something new

goals -

99.9kgs raw+

260/150/260 - maybe abit cheeky in short build up but will be getting ruthless would put me only 2.5kgs under may best ever suited total, so keen so pumped!!

also teamed up with another member, i said if he comints to doing to comp id guide him though, so we will try hit the major trains together, he already got a really strong base just needed some direction, will be intersting to see how my methods work on hit and will be fun leading him forward to some big pr's as he;s keen as mustard!!

will change pulls to weds form next week so it was just bench tonight

bench

work sets - all paused

2x117.5 - 6 set

inclines[/b

8x60,70,80,80,90,90,100,100

push downs

5x15x75

floor press

10-12x60,80,100,100,100

sweeeet.

[red machine]

deads/speeds/singles/form prac

comp stance pulls

Speeds(65%)

9x2x165 on walk backs

Singles 200,220,235,245,220

bench

Prog set -

6x3x117.5

bb pulls

5x5x130

cable rows

3x20xstack

Bit out of sorts....form was great on speed work but wasn't to happy on singles was rounding over more than normal and been a bit loose for some reason, really working on being straight in pre pull stance and throwing head back behind the bar, but still positives as its only 5kgs off my biggest ever dead and was no real struggle just abit rough!

[red machine]

week 2 of 6 comp build up squats heavy 5's comp mode

Bw:101.5 lightest iv been now in 4months gettin FAAAArkin diced....na but belt now fits perfect so I'm happy sub 100s comp day

squat

Prog sets - belt and wraps(1rev short of comp tight)

5x230 - wrap slipped up sweety leg after 2 thought I was going to die but just got animal and owed the set

Back off

5x222.5 bit tougher

bench all paused

Last night - 6x2x120 and single at 135

Today - 6x4x117.5

2-3sec hi bar pause squats

4x5x110

gcb gm

2x15x60

Fukin killer session 1st with new training partner, who went balls out and loved it, mogainz will come, doesn't look much but it was FAAAArkin intense, 235 x 5 next week gunna absolutely destroy it can't wait!!

[red machine]

deads/speed week - had to make adjustment to fit prog with comp, as i like to finish deads on a speed day pre comp, so had to go back to back speed weeks, but all in line now with 3 more pull trains before comp day and changing it to a weds also gives a good 10days recovery before comp day...perfect!

deads sumo

9x1x170 on 5-10sec

singles 190,210,230 - felt alot better this week

6in box pulls

10x150,150,170,170,170 - getting the madness lat pump from these

then just circuited around fatbar rows, farmers walks and leg curls 3x10-25 reps

pause bench

6x2x120

solid enough!

[red machine]

bench/squat just rolling on week 2 of bench peak prog and added an extra squat day in but just conditioning stuff

no no no squats (load and goes)

5x60,80,100,120,132,142,152,165,175

pause bench

prog sets-

6x5x120

ab wheel

done.

mean bead up with fast pace squatting then some solid benching, doing bugger all bench assist stuff this peak as I felt with all the extras i did last round it just burnt out the rotator area to much, feeling strong, one more week on the light stuff then we start to get into work!

[red machine]

squats/bench - noted there is only 3 odd trains left for squats so dropped top set to 3's, - thank faaark to as didnt eat all day apart from few oats at bfast due to everything we own deciding to break today - car,boat etc etc

gunna prob start new job next week so will have set structure with eating again which will be good! but putting in 10hour days of physical work is gunna be a killer on training and performance but we will just chip away and get the job done!

pause bench

prog sets -

6x2x120

1x135,135

1st time iv ever tried a belt benching.....holly faaark what have a been missing? did 3 sets with out then 3 set with and the difference was amazing!! the belt made me keep a big air in the whole time and wow!! will keep that going!!!

squat

prog sets -

3x237.5

5x220

hi bar pauses

5x3x130

just a quick one there, ok, but lost that kill instinct abit on squats!!! just not raging as per so bit pissed with that!! but got it done 242.5 next week gotta bring heat!!! bench is goooood!

[red machine]

deads - rep day, weapon on choice conv/defs

deads

4inch def-

Built to 180x5

2inch def-

190x5

Floor-

5x210

power shrugs and plate shrugs

4x15x160 ss 4x20x1p

2sec knee pauses(sumo)

5x140,140,140,150,150

Then just a big non stop conditioning circuit for about 10mins

-sled high pulls

-hammer vs tyre

-fat bar rows

-kb swings

Gotta burn some of this lard ay found skin fold cals other day and sheeeeet added 10mils around the gut lol fat mother faaarker :pfft: :pfft:

Good session! Feast, kids to bed the big bench session tonight....

[Big john]

......soon

[Big john]

Biggest bench out of the 2 of us, Winner takes all.. (whatever all is lolol)..no glossbrenner sub total BS, just brute strength will be the victor

The Clash of the Mad

tickets now on sale

[red machine]

......soon

You wait mate, soon as auck champs are done, 4weeks extream bulk to 300lbs then 180 eaaazzyyy

Night session

pause bench

Prog sets-

6x6x120

1x130

That's the hardest session done out of this phases, but made pretty light work of it, speed of the chest has come up so much due to pausing reps, i just figure you pauses in a comp so why not train that way, just hope tris will keep up as not hitting then hard again to after comp, weight will build now, looking good to PB at a lighter weight bw yeooooow!

[Optimass]

Muscle on bone ... cant wait for you two to battle it out.

[Big john]

4weeks extream bulk to 300lbs then 180 eaaazzyyy

my warm up before even my 1st attempt. while Cutting...Boostin!

[red machine]

fri - bench 6x2x120 - decided to cut fri squats now, just once a week for max recovery, not my norm build up style but

good to try out

sat - few delts, traps, abs - nothing serious just few sets

today - bench 5x5x125, abs - dropped this in now so tomorrow will just be about the squat

bw: holding perfect in the 101's gooood, all is well.

[Big john]

[red machine]

^ your mine 2meter Peter! Candy from a baby

squat night 8) - heavy 3's (97%)

squats

5x60,80,100

3x120,140

2x160,180,200

Comp mode(belt n wraps) -

2x220

3x242.5

5x220

pause hi bar squats (2-4sec in hole)

5x100,110,120

3x130,140

gcb gm's

4x10x60

5mins continuous core blast

Siiiiik session! Stocked to hit my numbers! Trained with mate that I'm helping out, kents making all kinds of gains, in 4 weeks gone from struggling at 160 for a triple to smashing out 8s on back off sets working down from 190 :clap:

Gunna order some we wraps soon, gunna go with the grippers as of late even with chalked knees iv been getting slippage....may also treat my self to a cheeky 2.5m :shock: as we work on gpa rules

[Big john]

Gunna order some we wraps soon, gunna go with the grippers as of late even with chalked knees iv been getting slippage.

wise choice brudda, Grippers are win and with the that extra half a metre will ad some benefits to your alrdy gangs squat

[red machine]

Gunna order some we wraps soon, gunna go with the grippers as of late even with chalked knees iv been getting slippage.

wise choice brudda, Grippers are win and with the that extra half a metre will ad some benefits to your alrdy gangs squat

Keen ay esp with my pencil knees that's gunna be so e serious revs....all kindzzz of rebound, but Ill prob save them till mid year

deads and bench - heavy day today so went with 6inch block pull and worked to a near max, very weak at this exercise funnily enough 6inch less rom of motion yet about the same as from the floor go figar, bench just rolling on the week 4

bench

Work sets -

6x2x120

1x135

20x100 - big John do you even rep out?

box pull

Worked to single at 250 - not a lot more in the tank

snatch grip deads

8x100

5x120

2x8x140 - straps

10x150

Circuit 3 rounds no rest - 30 sledge hits - 25 legs curls - 10 wg fat bar rows

Not bad, comp mode pulls next week then rest up till comp

[Big john]

20x100 - big John do you even rep out?

Red Fronnin the crossfitter of Powerlifting.

[red machine]

bench and guns

pause bench

Work sets-

4x4x131.8... Easy

Guns/forearms 4 dif moves heap a reps - we are gunna hit arms pretty much every day at BRAH BROZ gym late night gunna stack some big pipes, just a side project going down

Mad pump then just put 10 more on bench 141.8kg and busted a speed rep....

Going gooood, got some footage tonight will check out later

[red machine]

[Big john]

:twisted:

Straight call outs have begun

[red machine]

sat- arms, heavy night

sun- arms, light rep day, pause bench 6x2x120

Tomorrow - squats, may hit 1st and 2nd attempts then do some rep out sets i think, plus arms

[red machine]

squat day :twisted: - 2 weeks out, plan: to hit around 1st and 2nd attempts and do a rep out at 220..... Got half way there...

squats

8x60

3x100,120,140

Belt on

2x160,180

1x200

Comp mode: wraps on

1x220

Opener: 1x235 loose wrap

Poss 2nd: 252.5 tight wrap(which is also a 2.5kg PB) and smoked a double!! bloody stoked to get monkey off the back after getting berried by it 4 weeks back lol mind is now at ease..now to make it stick in comp..

Rep out set 3x220... Was going to go for 8 but had a little tweak in back so bailed out early, stoked as normally I'd just keep going finally starting to use head

pause squat hi bar

5x3x140

gcb gm

3x15x60

Good session struggle in warm ups but hit my t set well with no strain though the body, loving this very simple build up plan with a ton of recovery time the body is thriving....yeoooow

[red machine]

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