531 bench week 3

531 bench week 3 

Bench:
Warmup: Bar x 5 40kgs x 5 50kgs x 5 60kgs x 1,1,1
Workout: 80kgs x 5 90kgs x 3 100kgs x 5

Bench Technique : Needs alot more fixing. Need to tuck elbows in alot more  . Also bar to hitting to high on body. Bar needs to hit between nipples and abdomen

531 Deadlift - Week 3

531 Deadlift - Week 3 

Deadlift 

Warmup:60kgs x 5 100kgs x 3 140kgs x 1,1,1

Workout: 163kgs x 5 184kgs x 3 209kgs x 5 

Note: could of got a extra rep on the 209kgs if I sacrificed my form , but that would defeat the purpose of even doing the lift in the first place 

GHR(Glute ham raise)

10,5,5,5,7 

Situps with weight behind head (10kgs) 

5,5,5,5,8

Conditioning: 

None today . Since this week is the heaviest of the 3 week cycle , I have decided to leave out conditioning .

Technique on deadlift : Need to bring stance in closer. Also need to shift the weight onto my heels before pulling. Also shoulders are slightly infront on barbell , need to bring them back more by sitting back. 

531 Military Press - Week 2

531 Military Press - Week 2 

Military Press 

Warmup: Bar x 5  30kgs x 5 40kgs x 5 45kgs x 1,1,1

Workout: 50kgs x 3 60kgs x 3 68kgs x 9

Fatman Chinups 

10 , 8 , 10 , 10 , 14

Fatman Dips 

5 , 5 , 5 , 5 , 10

531 Squat - Week 2

531 Squat - Week 2

Squat

Warmup : Bar x1,1,3 60kgs x 5 80kgs x 5 100kgs x 1,1,1

Workout: 120kgs x 3 138kgs x 3 156kgs x 11 

Goodmornings

60kgsx4x10 80kgs x 10

Conditioning 

5 Hill Sprints

531 Bench - Week 2

531 Bench - Week 2

Bench

Warmup : Bar x 5 40kgs x 5 50kgs x 5 60kgs x 1,1,1

Workout : 75kgs x 3 80kgs x 3 95kgs x 9

Floor DB Press
18kgs x2x10 25kgs x 10 35kgs x2x10

Note: 18kgs x2x10 means 18kgs for 2sets of 10 reps

531 Deadlift -Week 2

531 Deadlift - Week 2

Deadlift 

Warmup : Bar x 2,1,1,3 60kgs x 5 100kgs x 3 140kgs x 1,1,1

Workout : 155kgs x 3 175kgs x 3 197kgs x 6 - Need to work on grip

Weighted Situps -5kgs behind head

5 sets x 10 reps

Conditioning

5 Hill Sprints

531 military press week 1

531 military Press week 1

Military Press
Warmup 

30kgs x 5

40kgs x 5

45kgs x 3

Workout
50kgs x 5
55kgs x 5

63kgs x 11

Accessory

Fatman Chinups 

9,8,8,10,10 - ringer finger on ring

Fatman Dips
5,5,4,4,4

531 squat week 1

531 squat week 1 

 Squat
Warmup
70kgs x 5
80kgs x 5
100kgs x 3

Workout
110kgs x 5
130kgs x 5
147kgs x 8

Accessory

 Good-mornings

60kgs x 10reps for 5 sets  

...

DAMN YOU WOMEN

230kg bench , 295kg squat..... what the hell man

531 week 1 :Bench

531 week 1 : Bench

Warmup :
45kgs x 5
55kgs x 5
70kgs x 5
80kgs x 5

Working set :
95kgs x 8 - ring finger on rings

Deadlift

Deadlift
60kgs x 10 100kgs x 8 140kgs x 8 140kgs x 8 140kgs x 8 140kgs x 8 155kgs x 3 163kgs x 1

Note : Light day today , wasnt really feeling it . Also forgot camera

Incline Ab work
Bw+20kgs x 10 Bw+20kgs x 10 Bw+27kgs x 10

Zelous Poser 2

Military Press Wave 10 - Accumulation

Military Press Wave 10 - Accumulation Phase

Military Press

• Warmup : Bar x 11

Workout : 60% of (1rm-10%) x5x10

• 45kgs x 10 45kgs x 10 45kgs x 10 45kgs x 10 45kgs x 12

Fatman Pullups - Wide Grip hands Pronated

• 5 negative , 5 positive , 5 negative , 5 positive

Seated Dips

• Bw x 10 , Bw+20kgs x 10 , Bw+30kgs x 4 ( strained pec a bit) 

Zelous zz

Squat wave 10

Zelous poster

Z logos - Concept 1

Concept

Darken Lines

Zelous tyre edited

Original

Edit 2

Edit 3

Guppy working hard

Wrk 34 : 10s Bench - Accumulation Phase

 Work Out Vid

Bench : Wave 10 - Accumulation

Bench / Wave 10 / Accumulation / 60% of 1rm-10% / 5x10

Warmup : Bar x 10 Bar x 10 95 x 5 115 x 5 135 x 3
Workout : 145 x 10 145 x 10 145 x 10 145 x 10 145 x 14

Incline Supported DB Rows

40 x 10 40 x 10 50 x 10 60 x 10 70 x 9

Lying Tricep Extention

30 x 10 30 x 10 30 x 10 45 x 7/6 35 x 7/6

Football + Zelous Photos

Yuma

Invitation to my Gangsta Nation

Zaya "My stubby legs help me squat more " Papalii

Name : Isaiah "My stubby legs help me squat more " Papalii
Nickname : Monkster
Weight: 100kgs
Occupation: Wedgie Maintenance
Favorite quote : Guess what uncle ! I haven't showered in 9 days .


Dont worry the videos set to private so you can only watch it through this blog . You cant search for it on youtube.

FrogManBeastToad : The Man , The Myth , The Legend

Name : Miah " FrogManBeastToad"  Clark
Nickname : Eyebrows
Weight: 60kgs
Occupation: Mime
Favorite quote : ohh...yeh *raise eyebrows *

Dont worry the videos set to private so you can only watch it through this blog . You cant search for it on youtube.

Family Photos

Oh hes sooo dreamy hahaha homo

Wrk 33 : 10s Deadlift

Deadlift : Wave 10 - Accumulation

General Warmup

• 200 skips 
• 50 star jumps
• 25 bodyweight squats
• 20 lunges ( 10 each leg ) 

Lowerbody warmup

• Foam roller : IT Band x 10 (each leg ) Hamstring x 10 (each leg) Quad x 10 (each leg ) 
• Baseball rolls : Piriformis x 10 (each leg) 
• Hip Mobility : Fire Hydrants x 10 (each leg + both ways) 10 Cobras (ech leg ) 10 Mountain Climbers (ech leg) 

Plyometrics 

• 6 x 3jumps onto 25 inch box 

Workout

Deadlift-Wave 10- Accumulation -60% 5x10

• WarmUp : 135 x 10 / 135 x 10 / 225 x 10 
• WorkingSet: 290 x 10 / 290 x 10 / 290 x 10 / 290 x 10 / 290 x 12 (all overhand grip )

Glute Ham Raise

• BW x 10 / BW x 10 / BW x 10 

Lunges

• 30 x 12 / 35 x 12 / 35 x 10

Side Bends

• 45 x 15 / 50 x 15 / 45 x 10

Wrk 32 : Military Press 1rm

Strict Military Press : Finding 1rm

General Warmup 

• 200skips 
• 50 starjumps 
• 25 bodyweight squats

Upper Body Warmup

• Arm Swings - Low x15 Med x 15 High x 15
• Shoulder Dislocations  x 20  (moved hands in closer every 5 reps)
• Lat Stretch x 30 secs each hand 
• Double Lat Stretch x 30 secs
• Incline YTW x 10 each letter - thumbs always pointing to the ceiling - no weight  

Strict Military Press
Bar x 50 95 x 5 95 x 5 95 x 5 115 x 5 135 x 5 155 x 5 185 x 1

Fatman Pullups - Wide Grip -Index finder on bar ring . - 30 reps total
10 ,5 ,4 ,4 ,6

Wrk 31 : Squat

Squat : Finding 1 sec pause Box Squat Max 

General Warmup

• 200 skips 
• 50 star jumps
• 25 bodyweight squats
• 20 lunges ( 10 each leg )

Walking Series

• Knee Pulls x 10 each leg
• Quad Stretch x 10 each leg
• Knee Pulls Across x 10 each leg
• Marchers x 5 each leg 

Plyometrics

• 36 inch box jump x 3 
• 36 inch box jump x 1 

Hahahaha failed so hard on the second set of box jumps . Went to jump , foot slipped on the side of the box . Nearly smashed my face into the box . 

Workout

Box Squat - Below Parallel 1 sec pause
135 x 8 225 x 5 275 x 3 315 x 3 365 x 1
All of these sets were aload of crap . I didnt pause on the box . I used a tingy bit of momenteum to get off the box . My  shins weren't perpindicular to the floor . In aint a box squat if you keep fu*king it up .I ended up retesting all over again until I did a true max perfectly . 

Box Squat - Below Parallel 1 sec pause - retested 
315 x 4 - 1 sec pause on box . Shins were perpendicular . Everything went well

Glute Ham Raise
BW x 10 BW x 15 BW x 10

Decline Situps (Using decline bench)
35lbs x 10 45lbs x 10 45lbs x 10

Vid : Football Highlights : JTS

Vid : Knocked down

Vid : Underdog

Vid : Life

Vid : Show you how great I am

Vid: It is the mind

Wrk 30 : Bench 5rm

 Bench : Working out 5rm

General Warmup 

• 200skips 
• 50 starjumps 
• 25 bodyweight squats

Upper Body Warmup

• Arm Swings - Low x15 Med x 15 High x 15
• Shoulder Dislocations  x 20  (moved hands in closer every 5 reps)
• Lat Stretch x 30 secs each hand 
• Double Lat Stretch x 30 secs
• Incline YTW x 10 each letter - thumbs always pointing to the ceiling - no weight 

Flat Bench - Build to 3-8RM
Bar x 15 135 x 10 185 x 5 185 x 3 225 x 6

Incline DB Rows
30 x 10 40 x 10 40 x 10 40 x 9 50 x 10

Tate Press
25 x 10 30 x 10 35 x 10 40 x 7 45 x 8

V- Ups
10 10 5

Note : Change Tate Press to a different Tricep movement . The lift is good , unfortunately due to the bio-mechanics of my crap pec my right tricep doesnt take the load at all .