getting after it, Nats build up

[red machine]

squat - week one of comp build up - 1x8x75% - comp mode

sq

5x60,80,100,,120

3x150,172

prog set - belt+loose wrap added

8x192

pause squat (no belt)

5x147 - 4 sets

5x155 - 1 set

gm's

3x15x60 - nice warm down stretch

abs

just starting build up plan now, easy 8 this week, 6s next week on so on basic easy affect, pause squats is were im cranking the vol up, fav exercise at the mo!! was nice fast 8 tonight, bit light to be in wraps so depth was high as a kite, but happy good start 8)

[red machine]

bench niiiight - move all trainings a day back this week after workin 14odd hours yday, needed rest

bench flat - 3sec pauses - working on holding tightness

work sets -

6x120 - 2 sets

3x130 - 2 sets

2x135 - 2sets

rep out - 20x100

2in off chest pauses

10x80

8x90

8x80 - 2 sets

cg

4x15x80

1x20x80

and that was it...good little blast, reps high for another week or so then start droppin down, front squats + pipes tomorrow

[red machine]

front squat night

5x40,60,70,90,100

3x120,140,150

1x160

5x140

6x140

end.

[red machine]

Deads- speeds from floor + few heavy singles - form work

from floor

Speed sets-

4x2x170 on 20sec

Singles 200,220,240

Speeds again-

6x2x180

2in defs + 3sec pauses 1/4 way up - bloody arc for such light weight!

4x5x140

2in def no pause 2x180,200,220

ssb low box

3x10x100

leg curls

2x25

No bad, still need to get that rage back!

[red machine]

[red machine]

squat - 2sets of 6s this week as weight rise and reps drop off

8x60,60,60 - got a bung knee at the mo so needs some extra warm ups

5x80,100,120

3x140,160,180,200

work set: belt and wraps added

6x220

8x220 - added 2 reps as punishment for poor 1st set + wanted to try 8 at 220 for a while, was bloody hard!! but happy, will try fresh and at set of 10-12 in 2-4 weeks :evil:

hi pauses

5x7x120 - more of a core work out trying to keep up right, just light this week as was gased from squats

gcb gm's

3x15 nice stretch out to end

also thing of late - bungy bench prototype -

works mint- for abit of over load work, hit easy 140x5 yesterday, were with out i maybe could just grind out 4 maybe 5 balls to wall

also latest jackd+tanned pic from the dark walls of brah broz

[red machine]

bench - speed

Prog sets-

8x3x85

Comp singles-

115,130,140

2in off chest pauses

3x10x100

paused floor press

5x5x110

dips

3x12xbw

Good speed.

[red machine]

assistance

jm press - 8x8

front squats - did some solid volume then built upto a 12kg pr (182kg) yeaooooow - round backing hard - gotta get that upper back stronger im thinking

rear delt flys - 4x15

good.

[red machine]

deadzone - hit up a train today with a big crew of soldiers at the human performance centre on the shore, was max day so choose to go for max con def pull (2inch) current pr was 240

2inch defs

5x60,100,120,140,180,200,220

3x240 - easy, reckon there 5 there \:D/

1x250 - 10kg pr - prob another 10 there but cut it there, happy with gainnnz

3inch defs - betless

8x180 - 3 sets

supported db row

4x12x20s

fat bar rev grip row

5x12x60

awesome session just felts so explosive! left happy with heaps still in the tank, pulling conv is so sik just grab and pull think i roll with it for comp as id say its easily on par with sumo now,

check em out if your serious about training on the shore :

https://www.facebook.com/HPCNZ

250 vid:

[Leeroid]

HPC looks like a pretty badass setup. Getting stronger and stronger there Red. Dem gainz :nod:

[red machine]

HPC looks like a pretty badass setup. Getting stronger and stronger there Red. Dem gainz :nod:

Yea mate, mint little set up there just put together by 3 young lads, stoked for them! Haha yip de gains dem gainszz slowly coming

tonight

Squat

8x60,80

5x100,120,140,160

3x180

1x200

Comp mode -

2x215

Prog set -

5x230

Back off

5x220

3count pauses, Beltless

4x150 - 4 sets

4x155 - 2 sets

Gcb gm's

3x15

Good train, really killed the working sets, took an age to get going as lats are destroyed from deads, but stayed strong, but.....just looked at when comp is and to my shock its very near only gives me 2 more weeks of hard trains which is gutting as I really need 4 to hit my planned build up grrrrr was planing on going one more 5 week then to 3 weeks then a double on on pr, so will have to change it up as I like to feel some decent weight pre comp!!

Doesn't affect deads as they are alway ready to roll any day of the week and bench is in pre bench comp mode so not to worries there but will still be having a dig at a pr...gooooood

[red machine]

heavy bench night - back to heavy week, went with floor press for a max 2, 1st raw then added the bungy for some over load

floor press

8x60,60,80

5x100

3x110,120,130

1x135

2x140

added bungy

3x145

2x150

pauses bench

5x80

4x100

3x120

2x130

1x140

vol added -

4x120 - 5 sets

rep out set -

close grip with bungy

20+x100 - full tension

dips

3x12x6chains

not bad, though about just hitting the sack as gased from long day in the sun, but drag my self down to the shed and end up having some fun get into some arms and front squat tomorrow yeoooooooow

[Big john]

coming along nicely bro, Hows bdy weight handling?

[red machine]

coming along nicely bro, Hows bdy weight handling?

cheers bro, but been slack kunt really, had a plan mapped out in head but haven't stuck to it so gains are not as they should be, but other things are much more important as no kents ever gunna pay me to lift weights lol

bw: was 100.8 this morning carved from granite

tonight - farrkin sore so just went light more of an active recovery session

bss (beltless,shoeless,shirtless) front squat

5x60,70,80,90,100,110,120

ezy curls 6x10

rev flys ss chest flys 3x15

rest tomorrow yeoooooooooow

[red machine]

deads night

Main pull tonight as the Beltless bootlace pull (bb pulls) did some reps nothing to major, speed and style not that great tonight.

5x50,80,100

3x120,140,160

Work sets

5x180

3x200,210

6 Singles from floor on the minute at 210

Box pull 2x10x180 then box broke :doh: (I made it so that's ok :pfft: )

Assist work:

Rev grip rows 5x12x70

Vp power shrugs 3x15x180

Trap growth strip set - 15x180-14x140-24x100-16x60-15x1p(plate shrug) faaaaark come traps to ears

Lying leg curl 1x35xstack

Done.

[red machine]

mostly rest over the weekend but did i quick bench build up when i was mucking round in garage on made it to 140x2

today - squat day, had to shoot in straight after work and time was limited so just worked up to my target 3, then cut the back off sets tonight but work in some hard beltless pause squats

squat

5x60,80

3x100,120,140,160,180

2x200,225

3x245

pauses

5x120,140,145,150,160 - some pauses up to 5sec noneless than a long 2, got in some good fast pace work there

pretty good, not to much trouble nothing grindy yet so pretty happy, good pr's 3's alround for the ranga crew

[red machine]

bench night - rep week with team orange swolest rangas in the north 8) but just hit quick opener 1st

Just worked to 135 as last comp I opened on 140 and some strange reason it was bloody hard! So this time just gunna ease into it

Then we jst got in to it

Incline DBS top set 14x40 drop set 8x20

Flys 3x12, then tris hard, Fukien I was a struggler lol

Pumped up, should really do more of this to bring up over all development, gooooood

[red machine]

Deads - just wanted to get some comp like pulls in up to opener and 2nd ish.....went crap...quitting powerlifting....faaaaaaark

[Leeroid]

Deads - just wanted to get some comp like pulls in up to opener and 2nd ish.....went crap...quitting powerlifting....faaaaaaark

LOL dat feel, what happened?

[red machine]

Deads - just wanted to get some comp like pulls in up to opener and 2nd ish.....went crap...quitting powerlifting....faaaaaaark

LOL dat feel, what happened?

faarkin shit ay, plan was to go 220 and 247.5, but ended up just doin 220 and 240, but 240 crazy hard and boarer line hitching :roll: just seem to have lost the groove over last 2 weeks, speed off the floor has vanished and starting to get mind faarked, just gotta get back to attack mode!!

even went back to sumo/mumo after that and and built up to 220 still was shit as haven't done that style in 6 weeks lol then went home in rage

here is vid :oops: ...

[red machine]

went to do some boring assist work but then for faaark it so did a 3lift lol no till maxes or anything around openers and 2nds on dead/bench, although almost died on bench, foot sliped on sawdust when i went to kick in the drive but lucky survival mode kick in and scarped thought just did 242/142/242 good fun

[red machine]

tonight: squats - just easing down now built up to a pretty easy double at 247(tad high on 1st for my liking :oops: ) then did 5x3x150+swingers on pause squats, works been done just easing in now, but will squat heavy again sun or monday and maybe a few on weds

[red machine]

Last night : only had a spear 20 odd mins so did some bench 8x3x90 as fast as poss then paused 2s up2 130 ... Felt like 150

Tonight: deads just did some speeds at 180x2x6 then 200,225 for single, with some more bench and light back work

No structure just gone off on a wild tangent this short build up, def he poorest I ever prepared, but.....still very confident on a pr total, just gunna go mad dog! Can't wait!! Gunna go in Monday and squat 6 wheels then prob rest up, yeooooow

[Big john]

up2 130 ... Felt like 150

this feel...

[red machine]

Got new wraps in mail, inzer grippers 2.5m as iv been having trouble with old wraps slipping up of late, so took them for a blast, went to opener and planned 2nd...got cut in half, putting wraps in fire, quitting powerlifting, dusting of rugby boots