New direction.

[samuelNZ]

good hit out mate :nod: :clap:

Thanks Big J!

Couple of songs from Wednesdays squat session

Amazing song by Tool. 6:21 - the end.. AMAZING!

Have just discovered my love for Tool.

Can't go wrong with a bit of heavy Pantera!

[samuelNZ]

19/6/11 – Small wrap up

Comments

• Training over the last couple of days has been OK. Nothing too strenuous. Friday night I did roughly 30 lengths with the sled, various weights and various types of pulling – forwards, backwards, through the legs, pressing.. All sorts, then finished it off with some much needed foam rolling. Saturday night I had a quick hit out on bench, 4 sets at 80kg, focusing on being as explosive as possible. Finished it off with wide grip LPD superset with close grip LPD – 4 sets 20 reps each. Into Sheiko on Monday so getting some good eats in and having today off. Looking forward to getting into some decent lifting again.
  Think the weight is starting to creep back up again :grin: If I can recall, I was 91.1kg fully clothed on Friday evening which is pleasing. Hope to see this weight keep moving up.

[Big john]

19/6/11 – Small wrap up

Comments

• Training over the last couple of days has been OK. Nothing too strenuous. Friday night I did roughly 30 lengths with the sled, various weights and various types of pulling – forwards, backwards, through the legs, pressing.. All sorts, then finished it off with some much needed foam rolling. Saturday night I had a quick hit out on bench, 4 sets at 80kg, focusing on being as explosive as possible. Finished it off with wide grip LPD superset with close grip LPD – 4 sets 20 reps each. Into Sheiko on Monday so getting some good eats in and having today off. Looking forward to getting into some decent lifting again.
  Think the weight is starting to creep back up again :grin: If I can recall, I was 91.1kg fully clothed on Friday evening which is pleasing. Hope to see this weight keep moving up.

all that sled/prowler work will help the hip flexors..nice bro ..kudos your way :twisted:

[samuelNZ]

all that sled/prowler work will help the hip flexors..nice bro ..kudos your way :twisted:

Cheers bro! Just been watching some vids on YT and came across this..

[startinfromscratch]

redonkulusss!!!

[bar-belle]

I did roughly 30 lengths with the sled, various weights and various types of pulling – forwards, backwards, through the legs, pressing..

Holy Moly :shock: that's a workout!

Pity the QWA's took so long to get back to you...though Do Wins they are a quality shoes. Probably last you a lot longer too.

Hope beginning your Sheiko programme goes all well tomorrow :nod:

[samuelNZ]

Holy Moly :shock: that's a workout!

Pity the QWA's took so long to get back to you...though Do Wins they are a quality shoes. Probably last you a lot longer too.

Hope beginning your Sheiko programme goes all well tomorrow :nod:

Yes it was a very enjoyable session actually. Yeah, would have probably gone with the QWA shoes if they replied quicker, but the Do-wins have been magnificent so far.

20/6/11 – Day 1

• Squats
  1x5 @ bar
  1x5 @ 80
  2x4 @ 92.5 w/w
  1x3 @ 125 b w/w
  
• Bench
  1x10 @ bar
  1x5 @ 60
  1x5 @ 70
  1x5 @ 80 w/w
  6x2 @ 92.5 w/w
  
• Squats
  1x5 @ 60
  1x5 @ 80 w/w
  1x3 @ 100 b w/w
  4x3 @ 120 b
  
• GM’s
  5x5 @ 60
  
• Dips
  4x5 @ 20kg
  1x5 @ 30kg
  
• Flies
  5x10 @ 30lb
  Comments
  
• Start of Sheiko \:D/ Enjoyed today’s session a lot! Awesome hit out on squats, form felt pretty solid. A good lengthy agile 8 to warm everything up and got into it. Smashed the bench, not as explosive as I would have liked, but is the most I’ve pressed for a few weeks so will take a few sessions to regulate I think. Wrists still giving me s*#t in squats, even the light sets so I added in the wrist wraps at around 80. Not sure what the problem is, hope it passes though. Apart from that, I can’t complain at all.

[Big john]

which template you doing my man?

[samuelNZ]

Ummmmmmmm, haha sorry bro not too sure! OB being the good man that he is - just sends me an email each Sunday which entails the weeks trainings.

[Big john]

Ummmmmmmm, haha sorry bro not too sure! OB being the good man that he is - just sends me an email each Sunday which entails the weeks trainings.

S.T.R :pfft:

Secret Training Regime! :twisted:

[samuelNZ]

22/6/11 – Day 2

• Deadlift to knees
  1x4 @ 105
  2x4 @ 130
  4x4 @ 150 belt
  
• Bench
  1x10 @ bar
  1x5 @ 75
  4x5 @ 80
  
• Deadlift
  1x4 @ 105
  1x4 @ 130
  1x3 @ 150 belt
  5x3 @ 160 belt
  
• Flies
  5x10 @ 30lb
  Comments
  
• Hard day, deadlifts to knees were slow and felt sluggish after them. Bench didn’t feel as explosive after the deads, but got it done – pretty easy, just not explosive.
  I played around a little with the 2 round of deadlifts, first 2 sets at 160, I did without resetting after each rep – and each rep got progressively slower (as you’d expect). 3rd set – I pulled the shoulders back a bit when setting up and tried pulling from there, struggled more than usual. Last 2 sets I got some advice from MTF, he said to reset after each rep – did this and it felt awesome. First rep was quite quick, second rep was probably faster, and the last rep slowed a little, but much better than any other sets I’d done.

[samuelNZ]

24/6/11 – Day 3

• Squats
  1x5 @ bar
  1x5 @ 40
  1x5 @ 80
  1x5 @ 95
  2x3 @ 107.5 belt
  6x3 @ 117.5 belt
  
• Bench
  1x10 @ bar
  1x6 @ 60
  1x5 @ 70
  1x5 @ 80
  3x3 @ 87.5
  2x2 @ 92.5
  2x1 @ 100
  2x2 @ 92.5
  1x5 @ 87.5
  1x5 @ 80
  1x6 @ 70
  1x7 @ 60
  
• Squats
  2x5 @ 100 belt
  2x6 @ 115 belt
  
• Flies
  5x10 @ 30lb
  
• GM’s
  5x5 @ 60
  Comments
  
• Mint session. Took a while, that’s what happens when MTF is there though. Squats felt pretty good once I got warmed up, last 2 sets of squats on the second round were meant to be 4x2 but I was taking too long and pumped out 1x6 to make up the reps, then figured since I’d done so well I’d have another go, so another 6 reps it was.
  Bench felt strong, had some mighty long pauses at the 92 and 100kg sets. At least a good second if not 2, before pressing – with ease.
  Some shuffling to Michael Jackson’s “Man in the mirror” with MTF to finish off the session. Oh, and some awesome techno on the ride home.
  DONE!

[Big john]

Bench warfare marathon! nice one sam...good end to the week! :clap:

[bar-belle]

24/6/11 – Day 3

Bench felt strong, had some mighty long pauses at the 92 and 100kg sets. At least a good second if not 2, before pressing – with ease.

Awesome Sam...those nice long pauses leaves no doubt :nod:

[Phedder]

Wicked session there Sam :nod: Need to lift my game :oops:

[samuelNZ]

27/6/11 – Day 1

• Squats
  1x5 @ bar
  1x5 @ 40
  1x5 @ 60
  1x5 @ 80
  2x4 @ 95 b
  1x3 @ 110 b
  5x3 @ 125 b w
  
• Bench
  1x10 @ bar
  1x5 @ 60
  1x5 @ 70
  1x5 @ 80
  5x3 @ 92.5 w/w
  
• Squats
  1x5 @ 100 b
  5x5 @ 110 b
  Comments
  
• Pretty big grind today with training, probably been hit with a bit of the sheiko flu. Right knee has been pretty tender since Friday last week and still sore tonight so I decided to wrap up for some support. Squat technique felt pretty solid, sorting out a more stable walkout. Can really feel the wraps working me up out of the hole and I’m keeping that speed throughout the entire lift.
  Hopefully the sickness is nothing too big, will attempt to up the food (if the bank account allows) and water intake and get some decent sleep over these next couple of days.

[samuelNZ]

29/6/11 – Day 2

• Deadlifts to knees
  1x10 @ bar
  1x5 @ 140
  2x4 @ 150 b
  4x4 @ 160 b
  
• Bench
  1x10 @ bar
  1x5 @ 60
  1x5 @ 70
  2x4 @ 80
  2x3 @ 85
  2x2 @ 92
  2x1 @ 100
  1x4 @ 92
  1x6 @ 85
  1x10 @ 80
  1x10 @ 60
  
• Rack deads
  1x5 @ 100
  1x5 @ 140
  1x5 @ 150 b
  4x4 @ 170 b
  Comments
  
• Ugh, another grind of a training. Knee still a bit sore but not interfering with deadlifts too much. Kept it warm today with a light wrap. Deadlifts to knees are just a bitch, don’t think I’ll ever get used to them. This time I did them with a pause and then pulled the entire way through. Didn’t make much difference, still shattered me. Didn’t get the prescribed flies or abs done today either. Finished up in just over 2 hours.
  Bench wasn’t feeling great, lacking explosiveness once again, but still, the weights weren’t too much of a struggle and did my first rep of each set with a lengthy pause. No wrist wraps today either.
  Rest up and get some food in and I’ll be ready to hit out some decent squats again on Friday.

[Big john]

Ugh, another grind of a training. Knee still a bit sore but not interfering with deadlifts too much. Kept it warm today with a light wrap. Deadlifts to knees are just a bitch, don’t think I’ll ever get used to them. This time I did them with a pause and then pulled the entire way through.

Forgetting Body leverages for a moment...

Personaly ive always done it to the Knees pause for a sec then back down, although everyone pauses at the knee then resumes the lift to lock out

ive just never felt any reason to resume it to lockout, yet my dead still gained from the cycles

[samuelNZ]

Forgetting Body leverages for a moment...

Personaly ive always done it to the Knees pause for a sec then back down, although everyone pauses at the knee then resumes the lift to lock out

ive just never felt any reason to resume it to lockout, yet my dead still gained from the cycles

That is what I have been doing previously. I just wanted to give it a shot today, trying the pull through method - turns out its just as tough.

I guess at the end of the day, this is just one of Boris' ways of telling me harden up and get on with it, stop trying to make it easier, just lift the damn thing. :twisted:

[samuelNZ]

1/7/11 – Day 3

• Bench
  1x5 @ bar
  1x5 @ 60
  1x5 @ 70
  2x3 @ 80
  6x3 @ 92
  
• Squat
  5x10 @ bar
  1x5 @ 80
  1x5 @ 95
  2x5 @ 110
  5x4 @ 120
  
• Bench
  1x6 @ 65
  2x6 @ 75
  6x6 @ 80
  
• GM’s
  5x5 @ 60
  
• Flies
  5x10 @ 30lb
  Comments
  
• Fridays training, can’t remember a hell of a lot from it. Squats took a while to warm up, struggled with the hips. Once I got everything warm, it was smooth sailing from there on. Sets at 120 were pretty swish, did a couple of sets with wraps, getting a feel for them before I chuck them on for skills in a few weeks. Apart from that, nothing more to note.

[Big john]

good sesh bro...them hips be the bane of some lifters! :pfft:

[Phedder]

good sesh bro...them hips be the bane of some lifters! :pfft:

Ditto that :nod:

Still planning on doing the nationals, Sam?

[samuelNZ]

good sesh bro...them hips be the bane of some lifters! :pfft:

Ditto that :nod:

Still planning on doing the nationals, Sam?

Yeah they're a bit of a prick sometimes, but once they're warm - bring it on!

Yep Phed, got about 3-4 more weeks build up, then its go time. Pretty damn nervous already, with the level of judging to be expected.

4/7/11 – Day 1

• Squat
  1x10 @ bar
  1x5 @ 60
  1x5 @ 80
  1x3 @ 100
  1x3 @ 110
  3x2 @ 132 belt
  
• Bench
  1x10 @ bar
  1x5 @ 60
  1x5 @ 70
  1x5 @ 80
  5x3 @ 92
  
• Squats
  1x5 @ 60
  1x5 @ 95
  2x3 @ 110
  4x2 @ 125 belt
  
• GM’s
  5x5 @ 60
  
• Flies
  5x10 @ 30lb
  
• Dips
  5x10
  Comments
  
• Casual day. Squats were good, once I warmed up. Left the belt off until 130s just to see where I was at. Quite pleased. Bench was hit and miss. Some working sets felt great, while others felt average. Finding that after the first rep on each set, I almost instantly figure out what I did wrong on that rep, and fix it and the other 2 seem to come out a lot cleaner. Must be the brain kicking in

[Big john]

got about 3-4 more weeks build up, then its go time. Pretty damn nervous already, with the level of judging to be expected.

go up to the bar....

yell..

COME AT ME!

:twisted:

youll do good sam :clap:

[poos_n_wees]

[*] Casual day. Squats were good, once I warmed up. Left the belt off until 130s just to see where I was at. Quite pleased. Bench was hit and miss. Some working sets felt great, while others felt average. Finding that after the first rep on each set, I almost instantly figure out what I did wrong on that rep, and fix it and the other 2 seem to come out a lot cleaner. Must be the brain kicking in

Useful things, them brains. Lol.

Awesome session Sam.. And ditto to BJ's post ^. TOO EASY MAAAAAATE :twisted: