getting after it, Nats build up

[tyreguy]

Reddog was seeing red!!

[tyreguy]

Reddog was seeing red!!

[reddog]

Reddog was seeing red!!

 

being a ranga this is the story of my life...

 

tonight week 1 comp build up - squats/bench

 

work sets all to comp spec

 

squat 2x220 - 6 sets

bench 2x132 - 6 sets

 

good train with the walrus, rigged up the mono for squat, think i still like walk outs better! but why waste all that energy?

 

few sets - 

[reddog]

week 1 - comp build up - squat/bench - comp spec

 

squat 220x3 - 7 sets

bench 132x3 - 7 sets

 

squats nice a deep again, starting to really flow, bodies feeling great, wont really add bar weight for another few weeks, really want to pump the vol at the moment, will attempt to get some in on friday before blowing all gains on a large night out, bench solid, well on track 7 weeks out.

[reddog]

friday squats and bench never happened, boys went large in town instead, well worth it, how ever still abit flat today, and joints achy, lucky only 5x1 at 85% today on pulls so very easy

 

front squats 5x3x100

deads 5x1x225

cg bench to 160 with min band on elbow

 

good fun with the crew, looking to bank a solid week ahead, goood!

 

 

[reddog]

squat - 

 

4x220 - 5 sets

4x230 - 1 sets 

 

4 really good sets then blew it on 5th so added a 6th + 10kgs, - just got loose and sloppy just a lack of conditioning 

 

comp bench = 4x132 - 6 sets

viking prss - 4x20x40+chains

 

good train.

[Realtalk]

Do u ever do squat days with sleeves or nothing? Or always in wraps just use diff stiffness?

[reddog]

Do u ever do squat days with sleeves or nothing? Or always in wraps just use diff stiffness?

 

in comp build up ie the 6-8 weeks lead in i pretty much use them every session im doing low bar comp style from 220kgs and over, i bloody love the wraps! i dont wear them fully cranked normally 1-2 revolutions short of comp tight and generally  i just use my shitty old 2m pair until last few weeks where i start to crank them up and use the comp pair to get used to them.

 

I normally have one day a week doing hi-bar, front squats or pause squats which will always be wrappless, but cut that 6 odd weeks out, After comps are over i don't tend to use that much just when i fell like going heavy, i think the stronger you are with out, the stronger you will be with, so building a good raw base is of real benefit, something fully need to work on after nats as iv been hiding behind the wraps alot more than i should

 

tonight: 

 

comp bench 7x2x132

feet up cg 5x8x100

 

not upto much, will have a big hit out tomorrow

[reddog]

squat - 220x5 - 3 sets

 

few singles at 240 

 

loaded up 270 was going to go for 3, fired up but...couldnt get it off the pins, i was using my bent(er) bar and at best there is little clearance so with 270 and a tippy toe i thought better of it and pussied out

 

then hit 20 odd sets on viking press all kinds of angles and shit load of curls while listen to the cricket.

 

looking to build some farmers walk handles tomorrow and start looking getting on that buzz, starting to run stale on powerlifting, and really keen to get fit again, as i just blow out now and run of of steam in training session, not good!

 

some vids of last few session - 

 

tonights 220s -

 

 

mondays 220s and 230 + myth busting the whole "i cant hit depth in wrap as they are to tight"

 

 

sunday GLA session - 

 

 

 

 

 

 

 

[reddog]

sunday session with crew - deload this week for deads so just build up to a few single 90%+

 

hi-bar squat 5s to 140

comp bench 5s at 130 - 3 sets

dead 240x1x2, 250x2

3in defs 3x3x160

 

good little session, deadlift build to comp will be

5x5 at 80% next sunday

5x3 85%

5x1 92%

1x1

openers week/rest week

comp, aim for a small pr 267.5, will be nice as haven't really got stuck into pulls of late

 

also made my scrap yard farmers walks, they are currently 30kgs, will be adding 20-30kgs of concrete in each , then you can load upto 6x20s on each

 

[Realtalk]

What Comp are you doing bro? What is date and venue?

[reddog]

What Comp are you doing bro? What is date and venue?

 

Waikato gpc comp, think its the 11th Apr, not sure of location

[Realtalk]

Oh Yep sweet I'll be there.

[reddog]

Oh Yep sweet I'll be there.

 

sweeet! you gunna have another lift? should be a pretty epic comp,  hopefully heaps of lifters

[Realtalk]

sweeet! you gunna have another lift? should be a pretty epic comp,  hopefully heaps of lifters

Nah bro gonna spot and load at waikatos and Aucklands cause havnt helped yet and you guys do for me so I'll give back. Yeah I think it'll be good Comp. Hamish, Paul who I train with, you... And whoever else should be good quality lifting and some good totals just like the rotorua Comp.

[reddog]

monday - tested out the new farmers walks, did about 8 odd 40m runs only with about 60kgs

 

tues - skipped training and we went and play cricket instead.....worst mistake ever, 2x blow outs - flared up old Achilles injury iv had for about 2 years, there has been a golf ball size lump instead of a nice smooth tendon, its gets sore on and off but after running around full steam for a few hours i woke up and cant put any weight on it...fun fun booked into to physio, just a few year to late.....also twisted knee cap around the other side of leg bailing in wet conditions, such a sicking feel, lucky it shot back into place and seems to be ok, has almost gone a few times today but damage seems to be minimal, just another old rugby injury coming back to visit...any way j will just have week or so off squat and get shit sorted 

 

tonight bench -

 

pause bench - 

 

work sets - 120x3, 120x5, 132x2, 132x2, 140x2, 140x3, 140x4, 150x1, 150x1, 140x2, 110x12,110x10

 

viking press - 5x20

 

wg bb curls - 5x10

 

cg feet up bench - 4x8

 

cg ezy bar curls - 1xmax reps

 

good session, sweet to have extra time to do some extra work

[reddog]

leg recoery is on point feetling good to go again so squats tonight - iv just got achillies tendinosis real bad, and over the past 2 years its built up a golf ball sized lump of scar tissue, running the other just just really flared it up, have a good treatment plan now to fix that finally, next step is to fix shoulder another 6 month old injury that dosent go away... booked in next week for that..

just a fool really for not looking after the body, dont want to end up a broken old man so really want to start looking after the body now

 

comp squat -

work sets - 220x3, 240x3, 260x1, 240x5 - only real set i liked was the last set, before that for some reason i really slowed down my decent keeping really tight, good in theory but i never squat like that unless im a bit hesitant of something blowing out, which subconsciously i think i was, cleared the head and dropped in on last set which was good for the confidence

 

pause squats - 3x3x180 

 

pause bench - 6x2x132

 

bw sitting from 102 - 104 so will just lift in 110s in few weeks as no point in cutting when i have to drive a few hours and weigh in on morning of comp, leave me so good eating room now so hopefully be a good 105 odd on day and be good for a few prs despite half ass build up

[reddog]

3Lifts -

 

deads - 5x5x212.5 

215x5

 

hi-bar pause squats - 3x5x140

 

pause bench - 3x3x140

 

good avo with the lads.

[reddog]

had squat and bench planned, aim was 4x4x230 for squat but had to cut it back 19kgs, which felt like a house on my shoulder, the body is messed up at the mo, mixed with poor nutrition (5 handles and deep fired crap from 2-4) is taking its toll, all good though will come back hard friday with 3x3x250 odd and re do bench tomorrow, any way

 

tonight -

squat - 4x4x220 - tough but honest reps

 

bench - 3x110 

 

last sets of 220 -

 

 

 

 

[reddog]

had squat and bench planned, aim was 4x4x230 for squat but had to cut it back 19kgs, which felt like a house on my shoulder, the body is messed up at the mo, mixed with poor nutrition (5 handles and deep fired crap from 2-4) is taking its toll, all good though will come back hard friday with 3x3x250 odd and re do bench tomorrow, any way

 

tonight -

squat - 4x4x220 - tough but honest reps

 

bench - 3x110 

 

last sets of 220 -

 

 

 

 

[reddog]

had squat and bench planned, aim was 4x4x230 for squat but had to cut it back 19kgs, which felt like a house on my shoulder, the body is messed up at the mo, mixed with poor nutrition (5 handles and deep fired crap from 2-4) is taking its toll, all good though will come back hard friday with 3x3x250 odd and re do bench tomorrow, any way

 

tonight -

squat - 4x4x220 - tough but honest reps

 

bench - 3x110 

 

last sets of 220 -

 

 

 

 

[reddog]

pause bench - wanted to work upto around opener plus 2nd, did a few singles at 145 then again at 152.5, no very clean, elbow has blow out now and cant seem to straighten right arm? seriously falling apart, keep pushing forward though - after did 6x6x120 and 3x12x100 cg with feet up

[Realtalk]

Fucking elbows!! I swear to God lol

[maccaz]

lol now you, realtalk, tomleegolf all having elbow probs

lucky my elbows are far stronger than my shitty bench 

[ngapuhi strong]

ill chuck my name in for elbow problems too lol