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milsyIcon...07-01-2013 @ 21:57 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Post Edited: 08.01.2013 @ 09:04 AM by milsy
day one of comp prep nothing crazy yet just getting a feel for the wieghts and kit using what i call loose briefs as there worn in and a size bigger than my suit

squats to a box
100x8
140x6
180x2 briefs on
225x2 briefs and wraps
245x2 briefs and wraps
260x2 briefs and wraps felt hard to get down but really easy to get back up
100x2 belt only
100x2
100x2
100x2


bench
100x6
140x6 titan ram
180x2 titan ram
200x2 with shirt to 3 brd
220x2 shirt to 2 brd
220x2 shirt to 2 brd
220x2 shirt to 2 brd
160x6 titan ram
160x6 titan ram
100x10 close grip
100x10 close grip

trap bar shug 60kg 3 sets of 10

font delt raise with 5 kg plate 3 sets of 10 all done
RobboIcon...07-01-2013 @ 22:03 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Looking back in full flow now mate. Very strong
milsyIcon...07-01-2013 @ 22:06 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Robbo said:Looking back in full flow now mate. Very strong


Cheers robbo listening to my body a lot more than I used to and seems to be working well back feels about 95% now
LuuuuuukeyIcon...07-01-2013 @ 22:34 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
milsy said:

260x2 briefs and wraps felt hard to get down but really easy to get back up



Definitely a good sign!
walkerIcon...07-01-2013 @ 22:57 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Good session there mate.
milsyIcon...08-01-2013 @ 09:08 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Luuuuuukey said:
Definitely a good sign!


thanks luke getting used to sitting back into the briefs and letting them take the wieght abit more just need to carry that over into the suit and should be able to squat somthing good in comp
milsyIcon...08-01-2013 @ 09:08 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
walker said:Good session there mate.


thanks dude
AndyCoupeIcon...08-01-2013 @ 09:19 
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His levers get the bar up.
Member 2919, 8635 posts
SQ 195, BP 127.5, DL 225
547.5 kgs @ 77kgs UnEq
Strong work milsy! Big weights getting nailed. Glad the back is almost 100% Happy
AppetiteIcon...08-01-2013 @ 09:30 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Those deadlifts from the vid looked to shoot up. Very stong work.
milsyIcon...08-01-2013 @ 09:40 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Appetite said:Those deadlifts from the vid looked to shoot up. Very stong work.


thanks mate hoping they will help build up my weak upper back abit without hammering my lower back like notmal deads
LuuuuuukeyIcon...08-01-2013 @ 09:42 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
milsy said:
thanks luke getting used to sitting back into the briefs and letting them take the wieght abit more just need to carry that over into the suit and should be able to squat somthing good in comp


That's basically what I plan on doing if/when my knee is fixed. See where I get to building up in briefs and wraps so I can practice technique without the hassle of super tight kit, then a few weeks out whack the suit on and squat massive weights! Easy ha.
milsyIcon...08-01-2013 @ 10:34 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Luuuuuukey said:
That's basically what I plan on doing if/when my knee is fixed. See where I get to building up in briefs and wraps so I can practice technique without the hassle of super tight kit, then a few weeks out whack the suit on and squat massive weights! Easy ha.


thats the theory will have to wait till late feb to see if it works out for me

is your knee the same on going problem you have had for ages?
milsyIcon...08-01-2013 @ 21:23 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Easy session this evening

Mini. Band face pulls 3x10

Front delt raise 5kg plates 3x10

Close grip floor press
2x140
2x140
2x140 +chains
2x140 +chains
2x140 +chains
2x140 +chains


Barbell rows

3x10x60kg

Bicep work


Mini band leg curls 3x10

Mini banded knee side steps
20steps
20steps



All done felt good
milsyIcon...09-01-2013 @ 22:54 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
strange session this evening helped a new lifter at the gym which took up abit of my training time but was more than happy to help

I noticed the lad walk into the gym with eyes like a deer in headlights and looked completely lost hes a 48kg indian lad and only about 5"2 so looked abit out of place but just walked upto me mid set and asked how long i would be with the squat rack and I said not too long but he could use other stands so set them up for him and gave him a good bar talked him through a squat and he dropped into his 1st rep with perfect form I was well impressed so we loaded the bar to 30kg which he squat for 5x5 no problems I then ran through a deadlift with him which he also had perfect form on and managed to work upto 70kg for 4 reps which didnt look hard at all not bad for a 48kg first timer hes coming back friday for bench and squats all being well we could have another record breaker on our hands


anyway onto my session

box squats
140x10
180x4
180x4
180x4

flat bench tried out negatives today trying to keep as tight as possibkle and lower the bar as slow as possible using the lats and spotter pull wieght back up

140x3
140x3
140x3

normal flat bench
3x10x60kg
milsyIcon...14-01-2013 @ 11:40 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
A late update but heres Fridays session

Warm up sldlís

3x10x60

Suit on semi sumo deadlifts
4x100
4x140
180x1
220x1
240x1 shot up cant believe how much speed the suit can give off the floor
260x1 flew up again off the floor and stopped dead about 2 inch from lockout so dropped it as I donít want to grip

Suit off
3x3x140

18in semi sumo pulls really trying to get the knees out the way to finish the pull after a few sets felt a lot better
6x3x180

Finished with plenty of core work

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