Mind over Macros

[TonganTerror]

prehab????Hmmm might have to look into this when I get old :grin:

Keep me in the loop next time you boys have a muck around Plift sat like the vid you took ages ago Id be k :grin: en as to come up if it suits you monsters!!!

[steak]

yea will do...we have little meets all the time and the MayDay lift was a high point for sure. we also get about a bit and have been down to Dales Miada Gym for a seminar (smash weights) etc

heres a clip of one of our sub jnrs who should be competing at the end of the month

and her BF who has just started sheiko 29 with us and will compete next year..

theres 7 of us doing various sheiko work at the moment and 3 more coming on next month..there's gonna be some russian learnt :twisted: Im looking at getting PMan up for a squat seminar when we can rally enough of a crowd...youd be keen on that wouldnt ya...Would more than likely be a squat fest with the mans helpful insight thrown in. He has his finger on the pulse with pretty much all of the strength training so a chat over the BBQ at theend would no doubt be a good part of the day too...can keep you in the loop for that if ya want also

[TonganTerror]

Im looking at getting PMan up for a squat seminar when we can rally enough of a crowd...youd be keen on that wouldnt ya...Would more than likely be a squat fest with the mans helpful insight thrown in. He has his finger on the pulse with pretty much all of the strength training so a chat over the BBQ at theend would no doubt be a good part of the day too...can keep you in the loop for that if ya want also

Hell yeah If your talking bout me steak Keen as your only a short two hour drive from here sooner the better :grin: Ill be sure to bring plenty of boerwors for the bbq \:D/

[steak]

Week 6 Day 1 last night

Feeling really beat up right now. Fatigued, sore elbows and delts but knees seem to be holding up so far. Looking forward to some deload and Im double checking the program cos it looks pretty intense this week and next :roll: The fight goes on :twisted:

Squats

10xbar

10xbar

10x60kg

5x100

3x140

2x180 add belt and wraps

2x180

2x200 swap wraps to THPs

add suit 52 cent and THPs

3x200

2x220

2x220

1x230

1x230

Bench

15xbar

10xbar

10x40kg

5x60

3x80

3x90

3x100

3x115

2x115

3x115

3x115

3x115

4" board

2x120

2x120

2x120

2x120

2x120

Flat Flyes - 5x10x8kgDBs = bliss

Squats - these were tough

bar x10

10x60

5x100

3x120

3x140

3x140

2x160

2x160

left a couple out but had done plenty earlier on so no guilts

buggered and sore

[Viking Power]

hey brother

great squatting mate, 230 x 1 your the man mate :clap:

raw bench coming up to brother awesome, keen as for saturday mate 8) just waiting on you :pfft: :pfft:

VP

[steak]

hey brother

great squatting mate, 230 x 1 your the man mate :clap:

raw bench coming up to brother awesome, keen as for saturday mate 8) just waiting on you :pfft: :pfft:

VP

thanks bro...230 was depth/fast - I pulled the legs up on the suit, lost a fair bit of pop but got good depth...popped my face again so a bit blotchy again today :twisted: :grin: Wookie should have sent the package by now so should be good for saturday bro...will let you know when it shows...you have a fury eh?

I may rest my efforts in the super kat for now...dont know if the delts/elbows can handle 200kg descents right now. the 180s were dropping onto the boards too fast anyway I think. The fury should be a better option getting me a touch a bit lighter after I get the hang of it. Will talk soon bro!

[Big john]

bet up to hell yet still manages to pull a 230...Orsum bro :twisted:

[startinfromscratch]

bet up to hell yet still manages to pull a 230...Orsum bro :twisted:

real talk!

[TonganTerror]

YEAH FARKEN HA this is the part of your training I been looking forward to seeing \:D/ awesome volume and weight steak 230kg squat :clap:

[steak]

this pain goes on

Week 6 Day 2

Deadlift to knees - long pauses - no belt

3x130kg

2x140

2x140

2x155

2x155

1x165

1x165

1x165

Bench

usual warm ups

3x80kg

3x90

3x100

3x100

3x115

3x115

2x120

2x120

2x120

add fury 52

3x120 to 4" board

3x140 to 4 " board

3x150 to 2" board

3x150 touch

1x150 touch pause press - too low

1x150 as above

1x150 a bit higher but still too low

Flat DB Flyes - 5x10x8kgDBs

Deadlift - conv

3x130

3x155

3x165

3x190

3x190

3x190

3x190

3x190

Abs - blue band o/head crunch pause - 5x10xlong pause

Shoulder rehab - 100 o/head presses - broomstick

100 front raises - broomstick

Elbows - redband pressdowns - 2x50

last 2 sets of deads were heavy...this happens to me here every time. Shirt was good but touching too low. Tried pulling the shirt down and belting it in harder but same. Elbow tuck good. Work in progress and happy with that so far. Feel a bit wrecked still and it was a long session.

[Old Bull]

this pain goes on

Week 6 Day 2

Deadlift to knees - long pauses - no belt

3x130kg

2x140

2x140

2x155

2x155

1x165

1x165

1x165

Bench

usual warm ups

3x80kg

3x90

3x100

3x100

3x115

3x115

2x120

2x120

2x120

add fury 52

3x120 to 4" board

3x140 to 4 " board

3x150 to 2" board

3x150 touch

1x150 touch pause press - too low

1x150 as above

1x150 a bit higher but still too low

Flat DB Flyes - 5x10x8kgDBs

Deadlift - conv

3x130

3x155

3x165

3x190

3x190

3x190

3x190

3x190

Abs - blue band o/head crunch pause - 5x10xlong pause

Shoulder rehab - 100 o/head presses - broomstick

100 front raises - broomstick

Elbows - redband pressdowns - 2x50

last 2 sets of deads were heavy...this happens to me here every time. Shirt was good but touching too low. Tried pulling the shirt down and belting it in harder but same. Elbow tuck good. Work in progress and happy with that so far. Feel a bit wrecked still and it was a long session.

Nice Steak :clap: :clap:

Shirt work looking good, maybe just belt the shirt don't choke it that just makes it a bit harder to touch

[tinytraps]

Bro If touching too low is an issue DO NOT pull the collar down!

Basically pulling the collar down translates the sweet spot for touching, try it without the belt or keep it loose and the collar high.

[steak]

sweet..I only belted it so I could breathe on set up but this a minor issue ...the 52 feels like a good size for me but I have a 50 too to try.

[ThePman]

You need that Broz motivation brah

http://www.averagebroz.com/ABG/Q_%26_A/Q_%26_A.html

Squat every day or go home :grin:

[startinfromscratch]

you can count on tatts and midget saturday brah.

[Big john]

you can count on tatts and midget saturday brah.

man im gettin some colourful nicknames of late, my popularity must be due to boom!

[steak]

You need that Broz motivation brah

http://www.averagebroz.com/ABG/Q_%26_A/Q_%26_A.html

Squat every day or go home :grin:

good link Bro :nod: does squatting twice a week, benching 3 times and deads once plus assist, conditioning, GPP and rehab count..NO!? I didnt think so :roll:

you can count on tatts and midget saturday brah.

man im gettin some colourful nicknames of late, my popularity must be due to boom!

2pm? I'll tell Ed the Viking :grin: and organise an anabolic PWO cake :grin: Im not sure what we are doing but Ive got squat/bench and will do one of em equipped.

[Old Bull]

you want and easier touch with no belt wet the seams

[steak]

you want and easier touch with no belt wet the seams

I can probably go down to the 50 before I start thinking like that mate as I got a 150 to touch and pause with only a bit of effort so im thinking 160 will be easier and 170 even more so but I shall store that helpful tip away in the bank on my shoulders and slowly work my way to a better groove and higher touch. cheers OB!

[Big john]

you want and easier touch with no belt wet the seams

I can probably go down to the 50 before I start thinking like that mate as I got a 150 to touch and pause with only a bit of effort so im thinking 160 will be easier and 170 even more so but I shall store that helpful tip away in the bank on my shoulders and slowly work my way to a better groove and higher touch. cheers OB!

shirting for bench is seeming more and more logical for the lads with big levers eh?

[Viking Power]

2pm? I'll tell Ed the Viking :grin:

:pfft: I'm in mate bench day this round aye squat next month aye?....

I'll bring the Red Machine down.....

[TonganTerror]

when you say a higher touch mate what do you mean ?

[Big john]

touching above the sternum...some of the shirts have a tendancy to make the bar touch lower on the chest sometimes on the sternum which would result in a no lift, atleast i think thats what hes referring too just my 2cents

[TonganTerror]

every day im geeting drawn into the powerlifting life lol I definetaly want a shirt how much would m bench jump from say a 150kg raw bench?

[startinfromscratch]

http://bmfsports.proboards.com/index.cg ... hread=1527

Hey Guys just learned something about pulls to the knees from Hooper via Boris.

I have misunderstood the exercise.

It should be, pull to the knees, pause for 2 sec at the knees then, finish the lift.

Repeat.

Yes, they really suck but very effective.

- dave bates,