getting after it, Nats build up

[Big john]

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

will buy 8)

[Leeroid]

Fuuuu

[red machine]

haha na its under control, just i tried a different method of wrapping as i thought having id start at the bottom to get an extra cross with that extra .5m, ended up a mess and not tight but i thought light weigh biddy no worries and took a good staple :pfft:

over cocky put back in place, will keep as per normal on comp day was planing on 240/262.5(pr)/270 but after that i think ill re-scale 240/255/265 pretty confident, gunna get back into serious volume after this and have a proper planed build upto nats as really want to hit 275-280

[red machine]

comp weeeek

anyway done a few things since mondays pinning, just to keep the body feeling fresh as i feel tight and lacking energe if i dont train...

tue: did some pulls just single to 160 odd, then heap of exercise with the Fat (see pic) mean for grip and forarm pummmp

tonight: just some light squats to 180

fat Blocks< just at plates and do any kind of pull/raise etc etc

squats -

[red machine]

comp day

Bw:98.5kg u100/raw+

squat

240kg - miss - was shitest squat ever and then just racked it not waitin g for call...muppettt!!

250kg - good - had to just take a small jump to make sure bombing wasnt going to happen, bit rough again, loose walk out couldnt get staple, but banked it, pressure off

262.5kg (2.5kg comp pr) - best squat out of the 3 by far, strong start to finish, felt like there was another 10kgs there but after early stuff ups just wanted to take the pr the rest will keep

bench

130 - good

137.5 - good

142.5 - pinned - no real surprises there, a nothing build up and a nothing result, but back into now, confident for 150+ 5 weeks for bench nats

deads

230 - good

247.5 - (2.5kg comp pr) - easy

255 - (10kg comp pr) - really happy think 260 was there no worries but just really wanted that feel of getting the last last lift of the day and finishing on a high as its so long between drinks

655kg (10kg pr) pretty happy over all, with such a poor build up, all and all a really awesome day out with some great lifts, getting the feel now that caponz is starting to pick up some steams with alot of interest floating around, future is bright really going to get stuck in now and get as close 700 as poss for nats

would love to aim for 280/155/265 - 700 LETS GO!!

feq is gunna go big now - week plan will be squat2x, bench4x, deads1x

then will build up to squats 3x afters bench nats into it!!

[red machine]

oh also forgot to mention after looking at the post in general chit chat about pins an needles, i think iv got carpal tunnel so i may never lift again, started bout 3 weeks back, numb, burning pins in needles in right ring finger and middle finger that normally kicks in a wakes me in the night 3-5x with crazy pain, but last week hasnt been to bad but started tingling again now, so may go to doc if gets bad again....faaaark under the knife...powerlifting career over b4 it started?

[red machine]

into it 32 days of benching and bulking...

today: just going to ease into it this weeks with 3 sessions then build

bench

work sets:

6x6x100

curls

6x12

goooood, going to enjoy this, started on the IC diet should come in 105odd so should add some good poundage to the bench, may add some creatine in also get that water in, dont normally use any supps but i won some so into it!!

also went to doc today about hand and have to go to specialist for tests and what not, im kind of in fear as its so bad i was up almost all last night in crazy pain just hope i dont need to get cut up ffffaaarkk!!

[red machine]

16 weeks to nats, time to put a plan in play and get to work, taking bits and pieces of my favourite and most successfully methods iv used, with a good mix of mad volume and high intensity stuff in there, aiming for 700+/99.9kgs/raw+/supplement free, this is gunna be sik, 1 barbell and a pile of weights is all i need, yeoooow

squats

week 1 - acive recovery

week 2-5 - shekio 30

week 5 light week + heavy singles

week 6-10 - 5/3/1

week 10-comp - Russian peaking prog

bench

week 1-5 modded smolov jr

week 6-12 - cube style

week 12-comp smolov jr (last week just recover + opener)

dead

week 1- acive recovery

week 2-6 cube style

week 7-comp - c/p peaking (on main lift, but modded on assist stuff)

that me, big work load but can wait, so easy once its all on paper!!

tonight week 1/16

bench

work sets

7x5x105

rev curls

6x10x35

squats

5x60,80,100,120,140

ab's

100 reps

underway!

[jimmybro1]

comp weeeek

squats -

Hahaha such a boss!

[red machine]

^Haha yea mate casual Fridays

Friday hit bench 10x3x115 - end of condition week there so in to it full stride now

Tonight hit squat week 1 of vol phase work sets 5x5x180 - just going to run high vol 37 for 4 weeks, pretty easy but will be a good start to the build up

[reddog]

Old account not working so had this one somehow from ages ago so will just use it nono anyway - 

 

Week 2 day 1 squat 5x5x180

 

week 2 day 2 - bench

 

work sets - 

pause reps - 6x6x100

 

cg curls - 5x12x42

 

flys - 3x15

 

nice light start to the week of benching, really focus on form and speed on these light days, real good tonight speed was thought the roof goooood

 

fully into comp mode build up now very powerlifting specific and volume base in this 1st block, new split looks like this

 

sun - squat

mon - bench

tues - rest

weds - bench and dead

thur - squats

fri - bench 

sat - bench

 

gaiiinz a head!

 

 

day 3 week 2-  dads and bench

 

 

warm up circuit - 

front squats 40x10 - leg curls 15x1/2stack - push upsx15 - 3 quick rounds

 

main lift: (rep night) 4's

2inch deficit pulls 

10x60

4x80

4x100

4x120

4x140

4x160

4x180

4x200

4x220

rep out set:

7x200 - had a few more there but just the start of wave one, no need to get crazy

 

pauses bench press:

10x60

5x70

5x90

5x100

prog sets:

5x107.5 - 7 sets

 

sumo pulls (1min rest per set)

15x140 - 3 sets

 

front squat:

10x80 - 3 sets

 

sup set - 

 

leg curls:

20xstack - 3 sets

 

good train  

 

few of top sets from this week so far:

 

http://m.youtube.com/watch?v=gBnrxkbJnJk

 

http://m.youtube.com/watch?v=gBnrxkbJnJk

 

http://www.youtube.com/watch?v=gBnrxkbJnJk

 

 

 

 

 

 

 

[reddog]

week 2 

day 4

squat

warm ups

2x8x60

5x80,100,120

prog sets-

5x130 

4x155 - 2 sets

3x180 - 2 sets

2x195 - 5 sets

flys 3x10

started off slow but was boooosting by the end

set 1 and 5 @195kg

http://www.youtube.com/watch?v=XLcaJJ_3LIE

 

[reddog]

week 2 day 5 

pause bench

20x50

5x80

5x100

prog sets-

4x115 - 8 sets 

curls cg and rev 6 sets alternating 

 

big bench vol starting to make some wear and tear but hanging in strong, bw still just hovering over 100, need more mass, eating hard but busy life style making it hard, but will keep pushing it 

smoko and lunch today was massive - lamb shank, 2xchicken on stick, 2x b&e sangas, 2xchic and avo sangas, sausage roll, carrott, apple, muffin, 1/4 left over roast chicken....faaark come too me growth!!

 

starting to thicken - 

 

[reddog]

week 2 session 6 - pause bench

work set:

10x3x120 

heavy curls 5x5 + rep out set

rev flys 3x15

pretty good again tonight, moved grip in abit as starting to get blowin out from wide grip, feeling on track 2 more big weeks aheads, game on 

sets: 1,5,10 - trying to keep speed all the way though

http://www.youtube.com/watch?v=mMEHDIkxmxA

 

 

 

[reddog]

tonight squats -

warm ups -
round one -
8x60 - 2sets
5x80
4x100,120
prog sets -
5x130
4x160 - 2 sets
3x185 - 2 sets
2x212.5 - 5 sets (wraps)

rest (5mins) - you would normally bench now, but iv broken everything up so it dont take so damn long!

rounds 2
3x140
3x160
3x180 - 4 sets

average tonight, knee was giving assholes until 4 set of the 212s then came good! battle though season banked!

vid: last set of 212.5s and last set of 180s for the night!!

http://www.youtube.com/watch?v=YQBsjGhp2Do

[reddog]

week 3 session 2 - bench

prog set:

paused reps: 6x6x105 1x120,130

cg curls: 4x10x42 + rep out set: 20repes

fat block pulls: 6x6x10 

core

Good speed on bench, arms getting much stronger and some kind of new things starting to pop out of forearms for fat block work, right hand grip is so shit now compared to left from the carpal tunnel, will be interesting to see how it holds out on heavy deads, Fukin c*nt of a thing! 

[reddog]

 

Week 3 session 3, deadlift, heavy week, trained with 2013 caapo nz deadlift champ so made for a good vibe

 

Weapon on choice: BeltlessBootlace pulls I.e pulling standing on a 4inch deficits itch no belt...farkin hard

5x60,80,100,120

3x140,160,180,200

1x210 about 92%

Put belt on for one 

1x220 bit slow but nice and smooth

Belt off rep set-

8x180

 

Snatch grip pulls

8x120

5x140

Rest pause set -

140x8x5x3

 

Cool down down circuit

Gcb gm's x 12x60

Leg curls 25x6

Fat block pulls and row 6-8

 

Mean session think I only hit 190 for 3 last Beltless bootlace day, killer of an exercise GET ON IT 

 

[reddog]

weds:

just 1 exercise tonight, thank faark as body is smashed to bits at the mo! but its just how it should be at this stage of a build up

 

paused bench:

5x112.5 - 7 sets

1x130, 1x140

 

great session! responding so well to this vol! every rep just blasted, even kept good speed on 140 after all the rep at been done!! half way though now and confidence is high, i only hit a joke of 137.5 3 weeks back in comp, but now with extra focus and a solid plan im looking to open well above that yeoooooooow!!!

 

vid of 140,excuse the language and banter...just awearing big j, whats near...

 

http://www.youtube.com/watch?v=mSwoFHtH7Hs

 

tonight:

week 3 session 5 - squat 

 

*made a slight change here and have droped programmed max for 230 on thursday squats and have dropped the belt and wraps, so now sundays will be comp mode (belt + wraps) working off 265 max and thurdays "nude" working off a 230 max, but it was stupidly easy tonight so will prob add 10kgs on both days next week as i need to feel like im been challenged or whats the point?

 

nude squats - round 1

10x60

5x80

5x100

prog sets- 

5x115 - 1 set

4x140 - 2 sets

3x160 - 2 sets

2x172.5 - 6 sets

 

curls and abs 

 

rounds 2

3x140

3x160

2x172.5 - 4 sets

 

feeling so good, tight,powerful and compact!!  

[Big john]

Not sure if calibrated plates...trolol. 

[reddog]

 

Week3 session6 bench and curls

 

Prog sets:

4x120 - 8 sets all reps paused and blasted 

 

Curls different styles 8odd sets

 

Easy work of it again, all the bicep and not wearing wrist wraps has made everything so much more solid! Even managed to cook and eat half of dinner though work out...working out at home, it's that good! 

 

[reddog]

Not sure if calibrated plates...trolol. 

Most are around 21kgs

 

[reddog]

 

end week 4 - just bench tonight, big one on cards tomorrow so just hit numbers tonight and called it

 

work set:

 

paused bench - 3x125 - 10 set

 

good speed, pretty easy, feeling gooddd

 

set 1 - 5 - 10 here - note few changes of late, grip in and also do some dan green style of letting the bar sink in and using the extra puff of the chest to fire bar off tits

 

http://www.youtube.com/watch?v=u2ucn_AZgFg

 

 

[reddog]

start week  4 - squat (heavy comp style night)-bench-guns

 

squat - prog sets - 

5x130 - 1 set

4x160 - 2 sets

3x185 - 2 sets

3x215 - 5 sets (belt and wraps added)

 

pause bench - prog sets

6x105 - 6 sets

 

guns - 100 odd reps 

 

squats pretty good, no knee pain tonight so thats a bonus, bench fast and easy, guns pummmped up, was ment to squat for 2nd round of 5x5 but not tonight, may do them tomorrow, pumped for weds meeting up with crew for a big bench session!!!

 

vid - set 3&5 215kg

 

http://www.youtube.com/watch?v=PdEPe_A5MxU&feature=player_embedded

[reddog]

trained at cp Albany tonight with the crew, was sik,all the team over the 3plate barrier now so we are rolling, was abit of a struggle adapting to low bench after just workin my bench which moded perfect to suit, bit job done

 

Bench

10x60

5x80

5x100

3x120

2x130

1x135

3x142.5 - bit rough, to hyped up all my tech work iv been doing went out the door lol as i was set on doing 3reps still il take it, 3 more harrd trains then ill rest the bench up recover and then smash 150+ on comp day!!

 

deads comp style -

speed sets -

2x180 - 8 set on 10sec

singles 200, 220, 240 all nice and fast

 

3-5sec pause at knee

5x5x140 no belt

 

3-5sec paused front squat

to 5x120

 

leg curls

3x20 

 

done. all is well

[Big john]