Mind over Macros

[steak]

awsome wrk regardless! :twisted:

Seems the lower volume stuff that you and adam are doing plus the mobility/stretching seems to be paying off bro :nod:

Churr bro...yeah mob/cond/GPP. We are taking a more "athletic" approach to the training this round. Keeping the huff and puff stuff going on off days and adding the extra self reg work in as we feel suits us. Despite Adam being much lighter and lifting lighter he does his share. In turn the self reg work added to the template is not much different from the high volume cycle...lower reps but more intensity both of which suit us well or at least so far.

hahahaha no one likes a tight grip on the nut anytime of the week

VP

there aint no stretch in a tight quad and a NXG suit bro....the nut had little going for it. Didnt know wether to chuck or faint or both!

a lesson learnt :twisted:

Today was Assist/conditioning

Nice to be training during the day. Dropped a turbo, swilled back a Raiseys anti cramp drink and got to it.....

Arm circles - 3 x heaps each way

YTWL - 3x3 - 10lbDBs

Dislocations - 3x10

Lying leg curl - 2x20

Assist work - all at about 50%

Seated DB shoulder press - 3x8

Med Grip Pull down - hammer grip - 3x10 stack

Close Grip Bench - 3x10

DB Bicep curls - pyramid set - worked up to failure the drop set down

25lb, 20kg, 25kg 30kg, 25kg, 20kg, 25lb - fried em good

Tricep/elbow rehab 3x60 redband pressdowns

behind back wrist curls - 3x20x30kg

Core work - weighted crunches - 3 sets to failure

hanging leg raise - 3 sets

Plank - 3 x 1min each

Worked hard and fast with hardly any rest...was pretty intense and bowled it in 45 mins :twisted:

Hungry =P~

[steak]

Week 2 Day 3

squat

3x120kg

3x140

3x160

3x170 add belt and loose wraps

2x180

2x180

1x190 - tighterwraps

Bench

all 1st reps paused for 3 count :twisted:

2x70kg

3x85

2x100

3x105

2x115

2x120

1x130

1x130

2x120

3x110

3x100

3x85

alll good as gold

2 board

1st reps paused for 2 ct

6x95kg

6x95

6x95

6x95

6x95

all fast

Flat Flyes

5x10x8kgDBs

Squat

3x125kg

2x150

2x170 belt

2x180 belt and loose wraps

2x190 tighter wraps

GMs and Abs are going to be added into tomorrows assits work - heavy :twisted:

Weekly Summary.

Been a good week other than an uncomfortable stint in the squat suit pulling a few playful deads...1 bruised nut today and pretty bludy sore :shock:

Squats - are feeling pretty good. The knee prehab/rehab is going well and proving to be a winner. Been working a bit outside the template again and have some suit work next week but the raw is good with extra reps/weight being added. Getting depth checked on each 1st rep is helping heaps and the groove is being greased 8)

Bench - ho hum at the mo and not pushing the envelope too hard outside the programme. Assist work should show carryover next week or so but Im not fussed at this stage. Good will come from all the work. Delts feel a bit better this last few days.

Dead - pulled a 240 with ease on day 2 this week and theres more in the tank. The suit work was a new thing for me and will add this onto my raw work as the programme dictates but wont pull too hard in it just yet ..well not until Ive got the lay of the land with it. raw was fast and the 240 was a PB so happy enough.

Been eating clean for 2 weeks and its showing. Upped assist and conditioning work and Im starting to feel it in my lifting although Im having to eat a fair bit of clean tucker to hold 136kg.

A good week :nod:

[steak]

Oh dear...1 year here today and 2710 posts :shifty: thats 7.4 post per day :roll:

sorry :grin:

[Viking Power]

Oh dear...1 year here today and 2710 posts :shifty: thats 7.4 post per day :roll:

sorry :grin:

hahaha well done big guy machine stats all round.

[steak]

churrr brah :grin:

Today was assist work

Lat pulldown

10x105kg

10x145

10x145

10x145

10x145

DB Rows

12x50kgDBs each side

6x85

6x85

6x85

5x85

10x50

Pin lockouts - top 12inches

10x60kg

10x100

10x120

8x140

8x140

8x140

5x160

5x160

5x160

3x180 wrist wraps

3x180

3x180

Incline Close Grip bench

10x60kg

10x80

10x80

10x80

10x80

a bit of rehab stuff and done.

[Viking Power]

3x180 wrist wraps

3x180

3x180

lock out benches looking good mate....

[steak]

3x180 wrist wraps

3x180

3x180

lock out benches looking good mate....

they were pretty tough but managed the work :twisted: flared up the elbows a bit so left them there...should have left the elbow there too

[Viking Power]

3x180 wrist wraps

3x180

3x180

lock out benches looking good mate....

they were pretty tough but managed the work :twisted: flared up the elbows a bit so left them there...should have left the elbow there too

hahahaha good work ya funny buggar...

[Old Bull]

Oh dear...1 year here today and 2710 posts :shifty: thats 7.4 post per day :roll:

sorry :grin:

:clap: :clap: :clap: :clap: :clap: :clap:

Bro,

4.5years 1980 posts 1.19 per day :doh: sad

[steak]

Oh dear...1 year here today and 2710 posts :shifty: thats 7.4 post per day :roll:

sorry :grin:

:clap: :clap: :clap: :clap: :clap: :clap:

Bro,

4.5years 1980 posts 1.19 per day :doh: sad

I was thinking I was spending too much time here :roll:

[steak]

Today was Flex/Mob work

Stretches all x2 x30 sec holds

Lower back

Glutes

Groin

Hamstrings - done with bands x2 x30sec

Calves - upper and lower

Quads

Pecs/shoulders/tris

Mobility

Scap presses - 3x8

Hip Thrusts - 3x8x20kg DB (quite hard to really isolate but got it in the end

Hip Raises - 3x8x20kgDB - new exercise will add weight

Cat/camel

Dog/bird

Fire hydrants

Band walks

150 band pressdowns for elbows.

Foam rollered upper/lower back, hammys, IT, quads then a bit of GPP by helping the factory across the drive move 5 industrial sewing machines

(tables and all) - 20 mins

Workload steps up next week but looking forward to it.

[tinytraps]

Feck me mate 180 lockouts! some belgian blue bull numbers right there!

[Optimass]

Oh dear...1 year here today and 2710 posts :shifty: thats 7.4 post per day :roll:

sorry :grin:

:clap: :clap: :clap: :clap: :clap: :clap:

Bro,

4.5years 1980 posts 1.19 per day :doh: sad

they are all quality OB :nod:

[Big john]

3x180 wrist wraps

3x180

3x180

'monotone voice' " yo hommie...how did you get so jacked? do you take creatine? :pfft: :pfft: :pfft:

[Old Bull]

Oh dear...1 year here today and 2710 posts :shifty: thats 7.4 post per day :roll:

sorry :grin:

:clap: :clap: :clap: :clap: :clap: :clap:

Bro,

4.5years 1980 posts 1.19 per day :doh: sad

they are all quality OB :nod:

Thanks Opti I feel better now :nod:

[steak]

Week 3 Day 1

Weigh in - 136kg

Later and longer session last night - was cold and didnt get out of the hoodie until the suit came out.

Squat

3x120kg

3x140

3x160 add belt

2x170 belt and loose wraps

2x180

2x190

all pretty good/fast

add suit - bottoms only straps down

1x200 ugly as - suit moved and shifted belt with it - wobbled out of the bottom and stepped backwards at top :twisted:

1x200 good -sorted this time as the suit was bedded in better

straps up

1x210 - deep/fast

1x220 pretty good on vid depth check

1x220 nose bleed - had been pissin round with some crap up it earlier and it just let go for a bit :roll: . - good depth/speed

Bench

3x70

3x85

3x100

3x115

3x115

3x115

2 board

2x120

2x120

2x120

2x120

2x120

Flat Flyes - 5x10x8kgDBs

left the last 5 sets of squats cos snozz was threatining to leak again and TP had an ab strain(external obliques) - We went outside the program anyway on first sets. Will do assist work today along with some recovery as elbows are aching from lockouts the other day and the work tonight.

[steak]

[steak]

Week 3 Day 2

Deadlift to knees

2x120kg

3x145

2x165

2x165

3x180

3x180

no belt at all

Bench

3x70kg

3x85

3x100

3x105

2x115

2x115

1x120

1x127.5

2x115

2x115

3x105

4x105

3x100

3x95

3x80

All went well

Bench to 4" board

6x95kg

6x95

6x95

6x95

6x95

Flat flyes - 5x10x8kgDBs

Rack pulls from just below knee

2x145kg

3x165

3x165

4x190 add belt

4x190

4x190

4x190

Lunges - 5x5x80kg

Abs - decline sit ups 5x10x20kg

Good session and kept inside the programme other than the 127 bench and the usaul rounding up.

[Big john]

bro awsome depth!!....that is all :twisted:

[steak]

I find its a little harder to get down TBH mate with stance pulled in a bit but the knees like it so will see how it goes...early days :wink:

[steak]

Week 3 Day 3

Trained with Adam, Startinfromscratch and Big John today. Always good training le mass stylz and smashin tin with you guys. Good to bounce the ideas round and help each other out :clap:

Bench all benching/boards with paused 1st rep

2x70kg

3x85

3x100

3x115

3x120

Squat

3x120kg

3x140

2x160

2x160

3x170

2x180

2x190

2x200

Bench

2x80kg

3x95

4x100

4x100

4x100

4" board

6x95kg

6x95

6x95

6x95

6x95

Flat DB Flyes - 5x10x8kgDBS

GMs

8x40kg

8x60

5x80

5x100

5x100

Been a good week again with the odd dabble outside the programme the only downside being my TP is suffering a torn external oblique which is causing him some aggro :evil:

Squats feeling good and improvements being made, Benching has been fast and consistient and there was no full deadlifts this week.

[Viking Power]

another good week steak well done good squatting again mate making some roads there brother keep smashing it Steak.

VP

[Big john]

always good to catch up with u bruv, and eat ya Anabolic carrott cake! (dam i shouldve got a doggie bag for that!) so much for me tidin up the diet heh! :oops: :pfft:

[steak]

Today was cond/assist

bike hill program - 90rpm for 13 mins=quad fire :twisted:

YTWLs - 3x3 sets

Rotator trisets - 3 sets

Lat Pulldown - mixed widths

6x10xstack(150kg)

Barbell Row supersetted with Yates Row

1x80kg

1x100kg

3x120kg

Seated DB Press- 50%

10x20kgDBs

10x25s

10x25s

10x25s

10x25s

Face Pulls

12x45kg

10x55

10x55

10x55

Close Grip Bench (flat)

10x60kg - 50%

10x60

10x60

8x80

8x80

5x100

5x100

5x100

1 arm O/head DB ext suppersetted with 2 arm O/head

5 sets of 10 with 15kg (1 arm) and 35kg (2 arm)

DB bicep curl

7x25kgDBs

7x25

7x25

7x25

tricep pressdown red band

2sets @75 reps for rehab/recovery

Worked fast - I hour 15mins

[steak]

Week 4 Day 1 but heres the twist....comp on sunday (which Im doing for technical reasons) bang smack in the middle of the cycle. So this week will be a low vol and just playing with openers and keeping the groove going.

Tonight BW-136kg

Warmed up with abs, GMs and a series of 1 min box steps

Squats

20xbar

10x60kg

6x100

4x120

2x140

2x160

2x180 add belt and training wraps

2x190

1x190 bounced in the hole :evil:

1x190

2x200

2x200

1x200

all at depth (video ref and TP calling commands) and fast other than the bounce at the bottom on 190 where I descended too fast. Open at 180ish I think

Bench

3x70kg

3x85

3x100

3x110

3x115

2x120

2x130

Standing GMs

5x5x60kg

Some more abs.