Mind over Macros

[Old Bull]

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.

A good twist Steak, at the end of week four so all good :clap: :clap:

[steak]

Im going to do this week again(as per programme) so Im ready for skills assy week 5 and peak at week 8 (end of aug comp)....a bit muddled but Im feeling alright and am not going to try a do PBs at sundays comp so should recover pretty well to it start monday 8)

[steak]

Week 4 Day 2 - pre comp work

Knee sore after some vigourous GPP ...Think it was squat jumps that did it :twisted: anyway this mroning i went about some recovery on it and did 150 front squats and 50 back squats with the bar only and its helped heaps...will contrast shower it this week and squat 2moro at 50% to beat it into submission :nod:

Tonight was more bench prep, deadlifts, and recovery stuff for delts and elbows

Dislocations - 2x10

YTWLs - 3x3

DB front raises - 2x12

Red band tricep pressdowns - 2x50

Hammer curls - 2x12

Bench

15xbar

15xbar

8x40kg

8x60

6x80

6x100

3x120

3x130

2x130

1x120

DB Flyes - 5x10x8kgDBs

Deadlifts

12x60kg

8x100

5x140

3x160

3x180 add belt - fast

3x200 - fast

1x220 - fast

GMs -standing - 5x5x60kg

Abs - various movements with weight - 8 sets

for elbows

Bicep curls - 5 sets

Red band press downs -150

Will do some squats and a bit of light benching tomorrow night...something like 5x5x50% each along with some light back work to keep the blood flowing and then knock off till sunday other than some recovery/stretching.

Have decided to lift light, enjoy the day, soak up the tech side of things, finish this cycle not too beaten up, and save the heavier stuff for later on...also may have my shirt soon so the timing would be good to add equipped lifting to the final few weeks 8)

Eats have been good, clean with the last few meals being venison thanks to a late night delivery of fresh back steaks and a few kilos of venison mince...no need to boil the fat out of that lot 8)

Some chickens and fishes have also been sacrificed for the cause.

[Big john]

good session, good to see the speed in the deads bro (with yr setup they wouldve blasted out into the stratisphere 8) ) looks like you got things well in hand with a solid game plan.

[startinfromscratch]

good session, good to see the speed in the deads bro (with yr setup they wouldve blasted out into the stratisphere 8) ) looks like you got things well in hand with a solid game plan.

[steak]

churr churr fellas....

last day before this weekends comp so kept it light and just got the blood flowing, besides the knee is still a bit "tweaky" from those damn jump squats

Squat

10xbar

10xbar

5x60kg

5x80

5x115(50%)

5x115

5x115

5x115

5x115

Bench

10xbar

10x40kg

5x60

5x70(50%)

5x70

5x70

5x70

5x70

Close Grip Bench

5x60kg(50%)

5x60

5x60

5x60

5x60

Tricep pressdowns

8x55kg

8x55

8x55

8x55

8x55

Red band pressdowns

2x75

Incline sit ups

10x20kg

10x20

10x20

10x20

Plank

3x 1min intervals

Standing bar twists

2x30(20kg bar)

Standing bar bends

2x30(20kg bar)

Hip circles 2x20

Single leg hip circles - 2x20

Arm circles - x4

Dislocations 3x10

Foam Roller - legs, upper + lower back etc

Then gave the whole body a good stretch...took ages

Rest for next 2 days :grin:

[Viking Power]

Good Luck this Sunday brother look forward to seeing your results mate stay the strongest pal

VP

[steak]

A good day out at the Auckland Novice Powerlifting Champs.

Posted a 560kg total in the 125+ M1 division which I won. Lifted at 90% due to being mid programme and everything got 3 white lights except 1 bench press which I fluffed by starting early...too keen :roll: . Adam, Mellisa and Rachel all won their classes too so a 4 from 4 for Coast Barbell. Mellissa got through without a single red light :clap: and Adam and Rach picked up 1 red each so good efforts there too :clap:

Big thanks to BIG John and Emma for running the cards and shootin some vid for us. Thanks to the refs, spotter loaders and the APA for a well run event and to those who competed. 8)

Will post a more detailed entry for my journal later...there be a fat slice of sirloin about to be sizzled :nod:

[Viking Power]

A good day out at the Auckland Novice Powerlifting Champs.

Posted a 560kg total in the 125+ M1 division which I won. Lifted at 90% due to being mid programme and everything got 3 white lights except 1 bench press which I fluffed by starting early...too keen :roll: . Adam, Mellisa and Rachel all won their classes too so a 4 from 4 for Coast Barbell. Mellissa got through without a single red light :clap: and Adam and Rach picked up 1 red each so good efforts there too :clap:

Big thanks to BIG John and Emma for running the cards and shootin some vid for us. Thanks to the refs, spotter loaders and the APA for a well run event and to those who competed. 8)

Will post a more detailed entry for my journal later...there be a fat slice of sirloin about to be sizzled :nod:

Well done Big Man :clap: :clap: :clap:

Awesome work for Coast Barbell Team :clap: :clap: :clap:

wish I could off made it but awesome effort guys and girls

stay strong

VP

[Tonka]

Great effort Steak and congrats to the CBC team. Always a good feeling when you get the first one out of the way and coming away with clean lifts technically does so much for the confidence. Will talk soon bro. No doubt you'll be back in on Tuesday or wednesday this week...as you were sir

[Big john]

Your efforts to bro

[steak]

cool clip bro ta!

Tonka....no rest for the wicked bro Im back in the gym tonight. I only lifted at 90% so I didnt affect the programme too much although I admit I admit I did feel like smashing some more weight

Heres the breakdown anyway...

Got the jitters out of the way with the warm ups. and had a 160 down as my squat opener.

150 - 3 whites - due to misload and I was given the choice of do it again at the end of the round or push on so I pushed on

180 - 3 whites

200 - 3 whites

Bench

Opened with 115 - 3 whites

125 - no lift - saw the refs hand come down but the audible command came a split second later and I had already started the descent so pushed the bar back up and went again DOH! Jeez I felt like a dork :twisted: Simon said to me later that I should have just kept on with the original descent as there was nothin in it :roll:

130 - 3 whites

Deadlift

opened with 200 - 3 whites

220 - 3 whites

230 - 3 whites

all pretty positive really only my only foolish mistake (read:eagerness) that got in the way of perfect lift .

Back to training now and se how its looking for a go late August

[tinytraps]

From my understanding the refs command and lowering should be simultaneus, more teir f*ck up than yours bro definetley 9/9 there!

Shame I couldnt make it in looked like a mean day.

BTW whatd you think of gillies?

[steak]

From my understanding the refs command and lowering should be simultaneus, more teir f*ck up than yours bro definetley 9/9 there!

Shame I couldnt make it in looked like a mean day.

BTW whatd you think of gillies?

it was only a split second bro...no biggie next time I'll just listen

Gillies is pretty old school and its kind of humbling tho to pick up some of those broken old plates and think of who has been chuckin them around. Gets chilly in the mornings too...thought my bare feet were going to stick to the pad on the scales for a sec there

[Gym rat]

Nice lifts Steak and well done

[startinfromscratch]

good day at the office brah! 8)

p.s - one of my workers was complaining the other day how tired he was, so i was like "ive got something for ya"... gave his ass 2 turbos

picture this in a srilankan accent:

"f*ck bro, im not sleepy anymore"

another 15 mins later

"where can i get some of those man - i feel great!"

LMFAO!!

[steak]

Trained last night

Week 4 Day 1

Squats

2x120kg

3x140

3x160

3x160- add belt, wraps and cent 52

180x2

200x2

220x2

220x2 - all pretty fast, suit feels a bit better

Bench

2x70kg

3x85

3x100

3x115

3x115

3x115

4" board

2x115

2x115

2x115

2x115

2x115

Squat

2x120

2x140

2x160 add belt

2x180 add wraps

2x180

2x180

GMs - 5x5x60kg

Flyes - 5x10x8kgDBs

last set of squats was tough :twisted:

[Old Bull]

Good Vid Steak, and a nice workout above everything looks on track good to see the Suit beading in.

[steak]

Cheer OB! Working hard bro...

Week 4/2 Day 2

Trained with Big John - good to catch up ya monster, churr 8)

Bench

3x70kg

3x85

2x100

2x115

2x115

2x120

2x120

Deadlift

2x120

2x145

3x165

add suit (52 cent) ad belt

2x180

2x200

2x220

2x220

1x230

1x230 - fugly as and I think I pull better raw but will see how it pans out.

Bench - all benching with 1st rep paused

2x80

2x95

3x105

3x105

3x105

4" board - all fast

6x95

6x95

6x95

6x95

6x95

Front squat(instead of lunges)

5x60

5x60

5x60

5x60

5x60

Incline sit ups

10xBW

10x10kg

10x20

10x30

10x40

DB Flyes

5x10x8kgDBs

Long session but went well....bit of a deload till wednesdays Skills Assessment. Will be interesting to see how that goes considering the load lately and the amount of out of programme work incl comp. Should be sweet 8)

[Big john]

Deadlift

2x120

2x145

3x165

add suit (52 cent) ad belt

how are the "boiiiiz"? :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

[bar-belle]

hes not limping tonight....oh no!

[startinfromscratch]

hes not limping tonight....oh no!

LOL

[steak]

Guilty as charged :grin:

today was triceps and stretching but as I was about to start the bench shirt showed up so plans went west for a bit as I go to feel the burn from the Super Katana :twisted: after a bit of trial and error and a bit more trial I was getting 160 and 170 to a 6-7inch board but was also getting some major welts and pain from a couple of wicked creases...lets just say this is a work in progress for now

The assist work was tickety boo with

DB Flyes

5x10x8kgDBs

Incline Close Grip Bench

12x60kg

10x80

6x90

6x90

6x90

10x80

Bar Pressdowns

10x65kg

10x65

10x65

10x65

10x65

Redband Pressdowns - rehab

2x75

hammies, quads, groin, back, calves, arms and chest all got a good stretch x2 x 30 sec holds.

[Viking Power]

Good news about the shirt brother you started with a super katana :shock:

awesome mate will keen to see the results brother, how did you find it?

VP

[tinytraps]

SUPER KAT?????????????? :shifty: