So got second place in the 93kg weight class and second place in the bench press championships too! So two sliver medals!
Nice log man, you’re a strong dude. Name the log after Pantera? ahaha
Thanks dude and of course had to pay tribute to the 'tera!
200kg squat
Good work! How did you rate the Inzer gear. Looking to get started in some at some point. Was it easy to learn?
Hey Diluted!
Looking good man. Awesome to see some SAFA’s on here…and great to see a great facility put to good use. Keep it up. I live in KZN and train in a garage gym based on what I have learnt here…outgrew the Virgin Active crowd and spinning classes! 
Prefer hills and my prowler.
Anyway, keep it up man and I will be keeping an eye on your progress.
Cheers!
[quote]MegaDavo891 wrote:
Good work! How did you rate the Inzer gear. Looking to get started in some at some point. Was it easy to learn? [/quote]
I found the Inzer TRX suit amazing to learn. I haven’t got the full potential out of it yet as Im still learning it and have yet to really let myself go when using heavier weights. But it really is great. The Inzer Fusion DL suit is also great, I find pulling Sumo in it really feels good and get some suit strength from it. Pulling conventional I find harder in the suit as setting up is a bitch.
The Inzer Rage X shirt is a demon, I used an F6 for shits and giggles with a mate and found it easier as a beginner shirt and more comfortable. I think I went a bit too gear whore with the Rage X as my first shirt, its a mother fucker but when you get the weight down in a sweet spot there is no doubt that bar is going up clean! So ja these are just my observations as a first time single ply user in my first meet. Love Inzer!
[quote]scoobyking wrote:
Hey Diluted!
Looking good man. Awesome to see some SAFA’s on here…and great to see a great facility put to good use. Keep it up. I live in KZN and train in a garage gym based on what I have learnt here…outgrew the Virgin Active crowd and spinning classes! Prefer hills and my prowler.
Anyway, keep it up man and I will be keeping an eye on your progress.
Cheers!
[/quote]
Hey thanks dude! I know what you mean about the Virgin Active crowd, completely outgrew that too. Cannot handle the lack of actual training facilities in this country but there’s a few and least there are some of us wanting to kick ass and be strong! I actually work at a decent training facility in Cape Town called Evo Fitness, wouldn’t be where I am now (not that very far but getting there) if I was still training in commercial kuck gyms. But glad to hear there’s okes out there chomping on the bit of strength around the country 
Your garage gym has decent equipment like a power rack ect…?
Recovery Phase: 2 weeks
Recovery phase will be 2 weeks to address unilateral weaknesses, keep my body free from barbell movements, work on some weaknesses and overall just recover. Following this will be 3 weeks accumulation then 3 weeks intensification then the national bench press competition. Thats all I know yet, dates may change but this is all I know so far. Keen to get stronger!!!
Monday: Upper
Single arm neutral overhead dumbbell press:
10kg x 6 reps each side
15kg x 6 reps each side
20kg x 6 reps eachside
Superset
Single arm unsupported dumbbell row:
20kg x 6 reps each side
25kg x 6 reps each side
30kg x 6 reps each side
Lunge position kettlebell bottoms up overhead press:
8kg x 6 reps each side
10kg x 6 reps each side x 2 sets
Superset
1 arm TRX row:
6 reps each side x 3 sets
Dumbbell hammer curl:
10kg x 12 reps x 3 sets
Superset
Dumbbell floor extensions:
10kg x 12 reps x 3 sets
Purple band no money pull apart:
20 reps x 2 sets
Purple band face pull
20 reps x 2 sets
Tuesday: Lower
Usual foam rolling and mobility work
Seated box jumps:
sitting on smallest box and jump to highest x 3 reps
with 1 mat x 3 reps
with 2 mats x 3 reps
Single leg bulgarian dumbbell squat:
5kg each hand x 6 reps each side
10kg each hand x 6 reps each side x 2 sets
SSB bar step up:
6 reps each side x 3 sets
Superset
Single leg landmine romanian deadlift:
5kg on bar x 6 reps each side x 3 sets
Medicine ball good morning:
10kg x 30 reps (changing stance every 10 reps) x 3 sets
Superset
Medicine ball sit up on a HGR:
5kg x 10 reps x 3 sets
Wednesday: Conditioning
Usual foam rolling and soft tissue work
Stretching
Prowler harness drag:
60kg x 60m x 6 sets with 1 min break between sets
Trx ab fallout:
10 reps x 3 sets
Thursday: Upper
Superset
Glute bridge one arm dumbbell press on a bench:
10kg x 6 reps each side
12kg x 6 reps each side
15kg x 6 reps each side
Plank dumbbell row:
10kg x 6 reps each side x 3 sets
Superset
Kneeling cable row:
50lbs x 6 reps each side
60lbs x 6 reps each side
70lbs x 6 reps each side
Cable face pull:
50lbs x 10 reps x 3 sets
Superset
Kettlebell bottom hold hammer curl:
6kg x 12 reps x 3 sets
Kettlebell lying extension:
10kg x 12 reps x 3 sets
Superset
Purple band pull apart: 25 reps x 2 sets
Purple band face pull: 25 reps x 2 sets
[quote]Diluted56 wrote:
[quote]scoobyking wrote:
Hey Diluted!
Looking good man. Awesome to see some SAFA’s on here…and great to see a great facility put to good use. Keep it up. I live in KZN and train in a garage gym based on what I have learnt here…outgrew the Virgin Active crowd and spinning classes! Prefer hills and my prowler.
Anyway, keep it up man and I will be keeping an eye on your progress.
Cheers!
[/quote]
Hey thanks dude! I know what you mean about the Virgin Active crowd, completely outgrew that too. Cannot handle the lack of actual training facilities in this country but there’s a few and least there are some of us wanting to kick ass and be strong! I actually work at a decent training facility in Cape Town called Evo Fitness, wouldn’t be where I am now (not that very far but getting there) if I was still training in commercial kuck gyms. But glad to hear there’s okes out there chomping on the bit of strength around the country Your garage gym has decent equipment like a power rack ect…?[/quote]
Yeah, I built up a rack out of 76mm square tubing and around 50mm hole spacing for the adjustable racks inside. 2.4m Inside height for standing presses etc. Added a chin-up bar with 2x parralel bars with close and wide spaced grips for neutral grip chins. 470 kg Rated “Ball-bearing” bar and about 300kg of plates.
Also built a fairly cool deadlift platform, bought a bunch of EliteFTS bands and other toys on some trips to the USA, so it’s pretty cool. Add to that a Prowler, some ropes and tires and it’s quite decent for a 1 man show.
Pity there are not many people around here that appreciate it for what it is. Next project is a GHR…which is COMPLETELY foreign around here! 
Slowly but surely…
Stay strong man, I will keep my eyes on your log!
[quote]scoobyking wrote:
[quote]Diluted56 wrote:
[quote]scoobyking wrote:
Hey Diluted!
Looking good man. Awesome to see some SAFA’s on here…and great to see a great facility put to good use. Keep it up. I live in KZN and train in a garage gym based on what I have learnt here…outgrew the Virgin Active crowd and spinning classes! Prefer hills and my prowler.
Anyway, keep it up man and I will be keeping an eye on your progress.
Cheers!
[/quote]
Hey thanks dude! I know what you mean about the Virgin Active crowd, completely outgrew that too. Cannot handle the lack of actual training facilities in this country but there’s a few and least there are some of us wanting to kick ass and be strong! I actually work at a decent training facility in Cape Town called Evo Fitness, wouldn’t be where I am now (not that very far but getting there) if I was still training in commercial kuck gyms. But glad to hear there’s okes out there chomping on the bit of strength around the country Your garage gym has decent equipment like a power rack ect…?[/quote]
Yeah, I built up a rack out of 76mm square tubing and around 50mm hole spacing for the adjustable racks inside. 2.4m Inside height for standing presses etc. Added a chin-up bar with 2x parralel bars with close and wide spaced grips for neutral grip chins. 470 kg Rated “Ball-bearing” bar and about 300kg of plates.
Also built a fairly cool deadlift platform, bought a bunch of EliteFTS bands and other toys on some trips to the USA, so it’s pretty cool. Add to that a Prowler, some ropes and tires and it’s quite decent for a 1 man show.
Pity there are not many people around here that appreciate it for what it is. Next project is a GHR…which is COMPLETELY foreign around here! Slowly but surely…
Stay strong man, I will keep my eyes on your log! [/quote]
Thats pretty awesome that you built your own little facility, got everything you need to kick some ass! I know what you mean about the GHR, we just got one at our gym, can do 1 rep haha! Working on it though, want to get python hamstring’s going! Hope training is going well for yourself!
Friday: Lower
Superset
Lunges:
10kg each hand x 12 reps x 3 sets
Single leg glute bridge:
BW x 10 reps x 3 sets
Superset
Lying swiss ball hamstring curl:
BW x 12 reps x 3 sets
Glute bridge:
BW x 10 reps x 3 sets
Superset
Roman chair leg raises:
BW x 15 reps x 3 sets
Back extensions
BW x 15 reps x 3 sets
Kettlebell snatch:
12kg x 10 reps each side x 3 sets
Kettlebell swings:
24kg x 15 reps x 3 sets
So first week of recovery done. Just getting mainly unilateral work in, nothing crazy, just working on some weaknesses, keeping it light, nothing stressful. Next week I’ll increase the reps and do the same things. Then after that smash Accumulation then Intensifcation Blocks for the October meet which I’m still waiting on details about, either going to just be a bench only or full meet and going to program some strong man stuff in to work on functional strength and overall conditioning in teh accumulation block! Keen!
Accumulation Block
Week 1
Weighted vest push up:
Light vest x 12 sets x 3 reps x 15sec rest
Superset
One arm glute bridge neutral dumbbell press:
15kg x 15 reps x 3 sets
Dumbbell triceps extension:
10kg x 15 reps x 3 sets
Superset
Unsupported dumbbell row:
25kg x 15 reps x 3 sets
Rope face pull:
18kg x 15 reps x 3 sets
Superset
Kettlebell overhead shoulder press:
10kg x 15 reps x 3 sets
Kettlebell lateral raise:
6kg x 15 reps x 3 sets
Kettlebell shrug:
28kg x 15 reps x 3 sets
So building up volume, working on my GPP and keeping unilateral work in to work on my weaknesses. Keeping barbell movements to a minimum as possible.
Accumulation Block
Week 1
Dynamic deadlift:
Box jumps + 2 mats:
3 sets x 3 reps
1inch deficit sumo deadlift:
100kg (45%) x 12 sets x 2 reps x 15 sec rest
Superset
One leg landmine romanian deadlift: 5kg on bar x 8 reps each side x 3 sets
Swiss ball leg cul: BW x 15 reps x 3 sets
Superset
Glute ham raise: BW x 10 reps x 3 sets
Medicine ball good morning: 10kg x 30 reps (change stance every 10 reps)
Trx ab fallouts:
BW x 15 reps x 3 sets
First time being able to do GHR, not the best form in the world but got it done! Hamstrings are already cramping, keen to see these pay off and get much better at them.
Also I have changed my overall program to that of THE CUBE METHOD by Brandon Lilly, its basically a permutation of the conjugate system and westside philosophies. My reasoning behind this is my eblows have been taking a killing and feeling beat up lately. Just want to see how this goes, nothing changes dramatically, just the overall intensity of blocks is decreased and there is more emphasis on volume and weaknesses which is what I think I need right now.
Accumulation Block
Week 1
Wednesday: Upper assistance
Farmers walk:
Farmers walk handles
40kg x 60m x 3 sets x 45sec - 1min rest
Superset
Lat pulldown: 27.5kg x 25 reps x 3 sets
Close grip row: 27.5kg x 25 reps x 3 sets
Straight arm pulldowns: 9kg x 25 reps x 3 sets
Superset
Purple band close grip row: 15 reps x 3 sets
Purple band face pull: 15 reps x 3 sets
Purple band pull apart: 15 reps x 3 sets