getting after it, Nats build up

[reddog]

squats - heavy day - first time over 200 since comp

60x4, 60x4, 100x4, 120x3, 140x3, 160x2, 180x2, 200x2

belt + wraps added

220x2, 242x3, 220x5 - all with few reps left in tank

bench - just active recovery tonight still sore from last train -

15x60, 10x80, 10x80, 

15x100 - 3 sets

band work - just do 5-6 exercise using band circuit from 20reps each movement.

really good session, back to self of old just attacking everything no more pissing around game on! 

next session: vol squats + heavy bench.

[reddog]

bench/squat

bench - 

work sets - all paused 2c

5x5x125

squats -

work sets - 

4x200, 6x200, 6x200, 8x200

cg bench - feet up

50x60kg

crazy curls

60kgs x max reps - 1seet

5mins bb curls with 20kg bar 

 

[reddog]

squats from weds -

[reddog]

sunday - squats - 6x2x200

today - deadlift/bench 6x220 was going for 8 then got some kind of pain in guts, bench started but only got to 110 elbows are fukd at mo from all the squats,will have to try and battle though next few weeks. shit session walkd off, need to get some structure for deadlifting as in no mans land at current

[reddog]

had a day off work today waiting on shit so got to sneek in a bench work out by it self!!

all reps paused -

work sets - 

8x110 - 5 sets

2x130 - 2 sets

2x140 - 2 set

cg dead mans 

6x100 - 3 set

max rep set on 60.

elbows bit sore but workable, reallly happy to hit 140s pretty easy after all work previous, i think 160 will be on the cards this year, still weak as piss but feels great to be getting some progress on the bench, its a patients game, time under the bar!

[Leeroid]

You back on the bulk mate? No more skinny ginga? Numbers are strong

[reddog]

You back on the bulk mate? No more skinny ginga? Numbers are strong

yea mate, sick of looking like i dont even lift and hold back possible gains! not really doing a "bulk" as such just eatting normal again, feels gooood!

[reddog]

squats - work sets -

5x5x212.5kg

heaps band push downs.

why are gains so fukin hard!

[ohjoshua]

some great progress in the last 4 years. 5*5 at 212 is pretty extreme.

[reddog]

some great progress in the last 4 years. 5*5 at 212 is pretty extreme.

cheers mate!! its been quite a ride, but shit iv let the foot off since last sept and the blow out, but heads back in it now!! pushing on to 700!

tonight - sq/bn/de

squats - 6x2x200 - ipf depth

bench - comp lifts to 140 - good

deadlift 5x8x180 - good

elbow fixer with bands and ab wheel roll out

felt great tonigh! late one but killed it, finally have a deadlift plan so its all go, 12 weeker - 4 weeks of 5x8, 4 weeks of 5x5, 4 weeks of 5x3 weel off then max that bitch! 270 will fall! big session on sunday, squatting and some bench with the big guy VP, will be getting together every sunday for a sess, will help push it to the next level, will max squat in few weeks, plan to be backover 260, 4x4x220 on sunday, game on!

[reddog]

1st of the sunday session with the big fella! - squat/bench/row

bw:96-97 - beem static last few weeks, pretty happy arounf here at mo

squat -

work sets - b/w - 4x4x220 - piece of piss

bench - 

work sets - paused

5x120, 5x130

2x140 - 4 sets

med/cg - 8x120, 9x120

bent row 

5x5x85

killer train, so good get into it with someone on same wave, looking to move ahead now, game on! 

[reddog]

1st of the sunday session with the big fella! - squat/bench/row

bw:96-97 - beem static last few weeks, pretty happy arounf here at mo

squat -

work sets - b/w - 4x4x220 - piece of piss

bench - 

work sets - paused

5x120, 5x130

2x140 - 4 sets

med/cg - 8x120, 9x120

bent row 

5x5x85

killer train, so good get into it with someone on same wave, looking to move ahead now, game on! 

[reddog]

bench/arms

bench work sets -

10x100, 10x110

6x120 - 6 sets

cg bench + mini on elbows

15x100 - 4 sets

ss

ezy bar curls 30x20 - 4 sets

ab wheel roll outs

short and sharp, job done

vid from sundays session - 

[reddog]

last week was busy snuck in a few in

main lifts:

wed- squats 6x2x200

thur- deads

spent sat at gpc comp, spot/load and refing was good times to be able to view for a change, great comp and some nice lifts went down.

today back into it with the sunday garage sessions with VP 

squats 3x3 

top sets - 3x235 - 2sets, 3x240 - 1 set (had 3x3x232 proged but want o start pushing it)

floor press paused 

top sets 5x120 - 2 sets, 5x110 - 2 sets and a max set at 110 made 7-8 i think

btn seated press 5x5x60 back to back

great train, nearing the end of this squat prog have a 2x2x250 and a heavy single, hopfully back 260 or more gooooooooood! bw 96kg

[reddog]

deads -

prog sets- 185x8 - 5 sets

band flys and press 5 sets of 20 of each - picked up a slight strain in pec over last few weeks so easing off for a week or so, last thing i need is a blow out so trying to get it right at current.

done. 

[M.T]

That home set up is hard core man *ok*

[reddog]

M.T wrote:

That home set up is hard core man

[reddog]

friday - just set clock for 25mins and did - squat/bench/curl circuit form just 8s - 155/100/40 - just to get bloody pumping

today - sunday session moved back to my shed this week, also the end of my 6 week 3x a week squat blast - put 245 in as starting max after getting pinned at comp on 255 - goal to get back to 260 - (secretly was planning a dubble all week) 

did -

60x5 - sets

100x3,120x3, 140x3, 160x1, 180x1

added knee wrap - 200x2, 220x1, 240x1, 260x2 (pr dubble)

deadlift 5's to 207.5

ohp 5x80, 8x60 - 4 sets

yeoooow! crushed it! flet soild knew from walk out id had it in the bag, bit wobbly on set up as right foot wouldnt get in correct postion!! but keep calm and crushed it! 2 weeks randon stuff then next 6 week blast goal 275 for that then 280 at nats in oct!! pumped, killer session with the boys also prs from mr bench KK on the squat, and his 1st day in a bench shirt bring 200 down to a 3/4 board for a easy single under 90kgsbw, gooood! 

 

[reddog]

few of todays lifts:

[reddog]

bench;

warm ups - band pull aparts and push ups 4 sets of 10

work sets - 

6x110 - 2 sets

6x115 - 2 sets

2x132 - 2 sets

med grip 

8x100 - 4 sets

circuit - rev curl - band push down - feet up cg - cg curls - 3 rounds 20 reps

ab wheel roll outs.

 

[reddog]

deadlift night

front squats -

8x60,60, 5x80, 3x100, 3x120

deadlift -

work sets -

8x190 - 5 sets

catbacks x 50

brutal as faaark.

[reddog]

still just mucking around, did some full raw squat work tonight, as has been 6 weeks in wraps, so looking to build that up for a few weeks now before next block, also some light bench, pretty much healed now so will start to get stuck into it again next week

squat -

60x8,8,8, 100x3, 120x3, 140x3, 160x3, 180x5, 190,200,210 x 1, 3x3x180

pause bench

60x10,10, 80x5, 100x5,5, 110x5, 120x3,3,3, 130x2, 135,x1x1x1, 120x5

assist - cg band bench 10x100x3, cg curls, wg curls, ezy bar front raise 3 sets of each.

big session this sunday gunna look at having a crack at a big squat rep pr either 220x10 or 180x20, the thought of it is sickning but if feeling good gunna have a shot yeoooow!

[AZIDE]

260x2 is mean. ever had a fucked knee from squats? if so, how do you fix that shit?

[reddog]

260x2 is mean. ever had a fucked knee from squats? if so, how do you fix that shit?

cheers mate! yea blew out last year, was down for 3 months just from over doing and every now and then little niggles and shit, dont do anything really to fix it, I just keep squtting and it seems to sort it self out, plenty of fancy stuff people do with band and that to help knee health, but never really bothered, probly should start at some stage 

sun: had planned on some reps pr's but banter started early morning so was looking to build to a heavy single, how ever was just flat as faark and only went to 255 and cut it there with a few back off doubles at 240, then bench and bb rows 5 sets of 10 a 100kgs

tonight just some pause bench

5x100,100,110,110

3x120,120,120

2x130,130

5x110,110

cg + black bands (about 30kgs at top)

5x10x65 

few curls and crushers to fin. 

[reddog]

squat/pull

next 4 or so weeks just gunna do some 5x5 on squats 1 lighter day full raw and the other in wraps 40 odd kgs more, and add 5-10kgs each week

squat - 5x5x165

deads - 2x8x195 - was ment to be last week of 5 sets of 8 but just not feeling it after 2 sets, so drop to 140 and did 5x5x140 2in defs,

wheel roll outs - finally getting better.