Mind over Macros

[startinfromscratch]

deltzilla! (you)

[steak]

tonight and fortunately in a quiet gym Chad Aichs could be heard ) was quads and calves

stretches and warming up the knee with heavy leg extensions - 10-15 mins

Front Squats Haven't done these for a while in fact it was October 25th 2009 and I was working around 90kg so it was going to be an interesting session.

10x60kg

10x80

10x100

4x120 - shakey effort

4x120 - added belt- helped heaps

3x125

3x125

Back Squat

3x100 - suit on, straps down, no belt, no wraps

3x140

3x180 - straps up + belt

3x190 - straps up + belt + loose wraps (inwards)

2x200

1x210

1x220 - tightened wraps

1x225

1x225 - both these felt good but I wont to work on my set up more.

Calf raises and presses

10 sets of high rep both seated and toe pressing on the leg press. Flamed them agogo not that they need much after squatting.

Been a hot day and have had to work hard to get the calories in and would be sitting at 5000 for the day I reckon so down a bit. Will be up early to ice up and fuel the boat so will get a jump start and try to eat big 2moro...and also have a rest day 8)

[teamfatboy]

Wicked front squats, esp with nothing but a belt :clap: :salute:

Clean grip or cross-over?

[steak]

Wicked front squats, esp with nothing but a belt :clap: :salute:

Clean grip or cross-over?

thanks TFB

crossover all the way

[rose]

Wicked front squats, esp with nothing but a belt :clap: :salute:

Clean grip or cross-over?

thanks TFB

crossover all the way

That surprises me, that you'd choose crossover, unless you have an injury preventing clean grip, but I saw in your vid you cleaned the bar up for press? Clean grip is definitely superior. More stability for a start. More stability means more plates on the bar 8)

[steak]

That surprises me,

Im full of surprises

[rose]

That surprises me,

Im full of surprises

Heh. It surprises me that someone at your level of training would choose to use an inferior grip on their quest for awesomeness

[Viking Power]

"steak"]tonight and fortunately in a quiet gym Chad Aichs could be heard ) was quads and calves

stretches and warming up the knee with heavy leg extensions - 10-15 mins

Front Squats Haven't done these for a while in fact it was October 25th 2009 and I was working around 90kg so it was going to be an interesting session.

10x60kg

10x80

10x100

4x120 - shakey effort

4x120 - added belt- helped heaps

3x125

3x125

Back Squat

3x100 - suit on, straps down, no belt, no wraps

3x140

3x180 - straps up + belt

3x190 - straps up + belt + loose wraps (inwards)

2x200

1x210

1x220 - tightened wraps

1x225

1x225 - both these felt good but I wont to work on my set up more

Hey brother great Squats today great stuff :clap: :clap:

Calf raises and presses

10 sets of high rep both seated and toe pressing on the leg press. Flamed them agogo not that they need much after squatting.

Been a hot day and have had to work hard to get the calories in and would be sitting at 5000 for the day I reckon so down a bit. Will be up early to ice up and fuel the boat so will get a jump start and try to eat big 2moro...and also have a rest day 8)

[startinfromscratch]

awesome bro, youll be posting a 300squat soon!

[steak]

[

Heh. It surprises me that someone at your level of training would choose to use an inferior grip on their quest for awesomeness

I dont think its an inferior grip (even though it does have carryover benefits for cleans and is probably a safer option for a lifter who does not squat with the chest "big" or has incorrect placement of the bar on the clavicle/delts) I also dont think either grip has any "major" strength benefit over the other.

Tell Mr Brant he's wrong :roll:

[Old Bull]

Bro,

Training is looking solid Squats are going well, setup setup setup.

Good Vid of the FS.

[steak]

Bro,

Training is looking solid Squats are going well, setup setup setup.

Good Vid of the FS.

Thanks mate...pretty happy with that gain on the front squat.

[Luigi]

still got you on the front squat brah :wink:

[steak]

Tonight was chest and a bit for biceps

10-15 mins stretchin and rotator work

Bench Press

12x60kg

12x80

10x90

5x100

5x110

5x120

3x130

2x135

2x135

2x135

2x135

1x140

1x140 harder than last time but happy with volume

Floor presses

10x60kg

8x100

8x110

8x110

8x110

Barbell curls

13x37.5..was on the bar when i found it

8x50

8x50

8x50

8x50

6x50

95 mins :twisted:

Was shopping day so eats were right up there

1. was very early 10 eggs (4 yolks) 8 weetbix and on the run

2. daybreak - 10 eggs, 2 yolks, 2 cups of oats, yog, wheatgerm and fruit

3. 8 chicken drumsticks 4 cups of cooked rice with peanut butter sauce all over it

4. Oh Yeah Bar, 4 wholemeal rolls, 250g chicken breasts

5. oats and shake all blended into a gooey soup

6 1000 cal shake and large muscletech creatine drink

7. casserole dish full of mince and rice and mushrooms

8 double serve of myofusion

need to drink more water, split hand on bench press....happens if i dont keep 6 litres a day min happening and strength was down a wee bit...another sign, felt flat = toughen the f*ck up :grin:

[Big john]

Bench Press

12x60kg

12x80

10x90

5x100

5x110

5x120

3x130

2x135

2x135

2x135

2x135

1x140

1x140 harder than last time but happy with volume

Volumes speaks....well volumes 8) , nice one sir!

[Beef]

thats awesome volume mate well done :clap:

[thatwaslight]

Awesome work on the bench steak!

[drizzt]

Nice benching mate!

[steak]

churr churr fellas...trying to prepare the body for sheiko

[Grover]

awesome volume,

but seriously 95 mins , shake a leg, sounds like you mucking around and talking too much

[steak]

awesome volume,

but seriously 95 mins , shake a leg, sounds like you mucking around and talking too much

[Grover]

Good answer Steak

I wouldn't argue the point with them either.

maybe I better stop pissing around doing 45 to 50 mins and pull finger and do a few more reps!!

[startinfromscratch]

:pfft:

[steak]

Tonight was back training assistance train

warm up and stretches - 15 mins

Deficit deads - 2 inch block

10x60kg

10x100

8x140

6x180

6x180 - taxing :twisted:

4 inch block

6x150kg

6x150

7x150

DB Rows

10x40kgDB

8x60

10x60

10x60 - time to up the weight

Med Grip Pulldowns

stack + double red band x 12

stack + double blue band x 10

stack + double blue band x 10

stack + double blue band x 12

Lat Pulldown Machine

stack(100kg) + red band x 10

stack(100kg) + blue band x 9

stack + blue band x 8

stack + blue band x 7

[Tonka]

Good work there bro. Builkding a very nice platform for the brutality that awaits later this year. Well done Steak!