getting after it, Nats build up

[reddog]

comp bench - heavy night

 

130x3 - 3sets 

140x4 - 3sets

 

viking press with chains - 12x40, 8x60, 8x80, 5x90 - 3 sets

 

heavy curls - 5x10

 

few sets of squats with bar - willload it up tomorrow night and see how we go

[reddog]

had some extra time off squats to make sure it felt fully recovered....got to rep 2 set 1 at 220kg then snap city lol!! same as last time just twice as painful, gutted but no point in dwelling...so wont be squating for a while now as cant really bend leg with out discomfit, just bench and arms now daily gunna take this chance to try stack some meet on up stairs, will report back with progress in a few weeks when i get back to some normal training 

 

blow out - 

 

[Realtalk]

Aww gutted bro! I feel for you. Your squat was going so well. All part of the game though, you'll be back better.

[reddog]

Aww gutted bro! I feel for you. Your squat was going so well. All part of the game though, you'll be back better.

 

cheers bro, pretty raged, but end if the day it could be a whole lot worst and will be back to go at it another day and will give me a chance to get stuck stuck into my shit bench for a while

 

built my rehab leg ext today, works mint! so started on that tonight 5x20x15kgs just fulling up area with blood, feels good!! also set up pulley system so got into that aswell, with tri ext, push downs and one arm pull downs after i did 4x6x112 paused bench with feet up, trying to build some power with out the leg drive.

 

[Pseudonym]

Haha! The rehab leg extension is awesome, bro! (The machine, not the rehab...)

 

Are you sure you've got enough nails in it though?

[reddog]

Haha! The rehab leg extension is awesome, bro! (The machine, not the rehab...)

 

Are you sure you've got enough nails in it though?

 

no such thing as to many nails mate! na its actually made from other gym eqip I had laying around the shed, hence its full of nails/screws, the seat is one of my deadlift pulling platforms and the leg are my safety's off my other squat rack, hinge i ripped off old door and leg strap is a cut up knee wrap, it actually works better than a normal machine with the strap around your legs as you pull legs in all sorts of angles though the movement hitting different parts of the quod

 

 

tonight: can now half squat with not discomfit if controlled so did some rehab then got into somepulls, just tryed to keep more stiffer leg style, mad 3 of my programmed 5 sets b4 feeling it so cut it there - 

 

leg ext - 3x30x30kg

bw half box squats - 3x20

 

pulls - 3x3x232.3

wg long pause bench - 5x5x120

power shrugs 4x20x140 

 

[reddog]

heavy bench night -

 

work sets -

5x140 - 3 sets - slight pause on all, 5th rep each set was pretty tough but happy to be + 1 rep this week, will add weight next week

 

cg paused viking press 5x10x60+20 chains

 

shrugs 40x80 - 4 sets

 

barbarian curls 1 plate for max reps - 4 sets

 

up right row few wild sets at 60kgs

 

also have moved on to full depth squats to full depth, did 3x10xbar, and 3x10x60, not very stable but its a start, will try and add 10kg on a week, but unfortunately it will be bench only this year for nats, thats if there is a bench only div, will be a good chance to get a decent pr there

 

 

 

 

 

 

 

 

 

 

 

 

[Leeroid]

I have no idea how u can do 140 for 3 sets of 5 and I do one max set for 4 reps yet we both have same comp bench of 155? Makes me jealous

[reddog]

I have no idea how u can do 140 for 3 sets of 5 and I do one max set for 4 reps yet we both have same comp bench of 155? Makes me jealous

 

yeah tell me about its fukd up, iv always been really solid at repping bench compared to my 1rm, should be good for 160+ this round though esp with no squat first, which always gives me get crazy lat cramps in comps which doesnt help

 

[reddog]

pulls n press

 

single week on deads - 245 for 5 singles - pretty solid, last one gasses me out abit as didnt belt

 

pause CG - hit pr bw of 107 over the weekend  so though id be prime for a pr here after pinning on 150 last outing - got to 145 called it there grrr! fat arnt strong

 

feet up cg - 6x6x110

 

hi-bar squats - barx20x2, 5x10x60, 5x80...will do my 10s with 80 next session, come back come back lol

 

band ext and barbarian curls 5x5x60

 

 

[reddog]

speed bench/squat 

 

wg feet up bench 5x100 - 8 sets, paused singles to 135 - had grip about a fist width wider than comp, the ROM cut down is great but opens up the shoulder for snap city

 

squats 8x10x80, 5x100 - feels good, 1st time i can accelerate up with no discomfit hence in my excitement i ended up doing a ton of sets, will do 10s at 100 on friday all going well

 

rows 5x10x80

[reddog]

heavy bench night/squats with the walruss, we have decided to train together on these heavy night to really give a push

 

bench - work sets - paused 3x3x145 - always hit 2 good reps 3rd was a grinder every set

 

added destroyer (slight shot xl) for some rep out sets

 

13x140 - was aiming for 15, had big rest then pumped 19x140 before been pinned on rep 20 

 

 

also did heaps of very light squats

[Pseudonym]

So he paused to take a photo before coming to rescue you?!

[reddog]

haha yea mate, thats the moto, get the pinning on cam then help out, can normally slide out from under there but with a few extra pounds around the mid section i was trapped 

 

today - deload week on pulls at the end of my 3 week mini cycles, so i just mucked around with some pull variations

 

sumo - single - 230,250,265 them missed 280 - was going to do 272 but could be bother playing with small changed so just added a full plate, got it up, but not that far

 

4in box pulls (conv) 3x240, 2x 270

 

done,

 

few lifts from last 2 sessions -

 

 

[Viking Power]

Good work buddy

Strong pulls today's mate

[reddog]

squat - cracked tonight after the discomfit subsiding last week so started to load some plates on bar, super pumped to get back it to it!!! only 3 weeks till nats and i really want to be fully involved as its gunna be epic! although iv got another baby due pretty much same time soooo.....

 

barx20

10x60

5x60

5x80

5x100

5x120

5x140 - 3 sets - was planing to stop here but was feeling great so built up a few more sets in 3s

3x160

3x170

3x180

3x190 - started to drop form out abit so cut here, super happy to feel weight again!! buzzin ooon it!! slow and steady, will build to 200 on friday (touch wood)

 

hi-bar - 5x10x60

 

speed bench - 

 

3x122.5 + doubled black mini - 10 sets - fukin heavy at the top!

 

squat -

 

[reddog]

hi bar squat - 5x5x120

wg feet up bench - 3x10x105

rows - 5x10x85

chins - 3x6xbw

 

just some light work tonight as its heavy balls out squat/bench tomorrow night with the lads

[reddog]

squat/bench

 

squat made its to 180x3 and 200 for a single, happy to progress, put on wraps and did 200x3, just fear wraps now, will just sleeve it for now, until 230 odd

 

bench hit my sets no trouble 150x2 for 3 sets and 140 x5 

 

was a fun session with the lads! some good numbers hit all round!

 

 

https://fbstatic-a.akamaihd.net/rsrc.php/v2/y4/r/-PAXP-deijE.gif

[reddog]

[reddog]

pulls - 4th round on this 3 week blasts today was planned 5x5 but only got to 3 sets was full balls out though as we changed to the fatter non bending bar which is 34mm (comp bar is only 27) 

 

5x220 -2 sets 

6x220 - 1 set

10x170

 

even had leg shaking which was a 1st, must be getting weak from lack of squats

 

front squats 4x8x60

curls 4x8x1 plate

 

[reddog]

bench/squat

 

squat - tons on 5s to 140 then singles to 190, added wraps then 3x3x200 - pretty slow really, just no confidence ,yet squatting like a pussy, and fearing the that breaking sound again, will just keep weight at 200 next few weeks and build up the sets and reps before adding weight, have decided to just play safe and go bench only at nats, just wont be ready in time unfortunately

 

pause bench with doubled under black mini bands - worked upto 132 for 3x3, speed was on so did a few singles at 137 and 142.5 for a pb, dropped bands and built up again, but failed to find groove again and stop at 142.5.

 

quick tri pump to end with a few rounds of - cg bench - cg viking press and band ext 

[reddog]

thurs - did feet up wide grip bench and bb row for super sets - 8x8 both with 110kg

 

fri - rained off - my gym has no walls so with the wind angle i was getting soaked so bailed 

 

today - bench/squat - bit of chalk on my wet rusty gear and good to go! had 3x2x155 on bench, hit 2 ok set then decided to hit some singles went 160 then 165 for a cheeky pr, try 170 good pinned hard, then 1 back doen set of 140x5, did a take on chris duffins whisky and deadlifts and did vodka and bench, was pretty crack up as was feel wobbly by squats

 

squat just work up to a single of 230 in sleeves, happy with that, 1st time back over 200 since blow out!! gunna just work wrapless from now, love the feel of the grind, will look at wraps again once i hit 250 odd, gooood

 

[Leeroid]

165 bench! Sick bro

[reddog]

165 bench! Sick bro

 

cheers buddy, best part about hardly any squats been able to focus on it abit more, still fukin shit for my bw, dont think it would be there to a comp spec yet though, would be happy to take 160 at nats

 

today pulls 

2x2x220

2x3x240

1x3x220

 

was planning on 5 sets of the 240 but after 2 the quality wasn't there, could of finished the 5 but no point in banking ugly grindy reps imo, so just back to clean it up, how ever young fella dropped ezy bar on toe so finished there and went in side to patch him up

 

did some core work after - 4x1min planks, ab wheel roll outs best set was only 8 lol

will be sore for next 5 days now, to be fair iv got a tad fat and un-functional, also did 5x15 push ups

[reddog]

bench/squat - took an extra day off to freshen back up - 

 

squat - 5x5x172 

 

super setted with 

 

long (3-5 count) pause bench - 3x3x120, 3x4x125, 3x3x130, 1x1x140

 

viking press 1px25x3

band ext 2x25xblack

 

squats - really focusing on exploding out of the hole, felt great, will keep this mind set for a fear while now, then add wraps again and be smoken it! stoked to get first normal squat session back under way, with some good vol