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Mind over Macros

steak

By steak
in Workout journals

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steak Veteran member

steak

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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?

everyone is different. if you are benching a 150 with a 2 count count pause and god technical lifting( feet flat,butt on beach, no moving around and even bar coming up) and can still do better then stick with that. Shirts are for comps and raw streghth should not be ignored because you gain a few kgs in a shirt.

If you are keen though try to borrow one to try as they are $230 or there abouts...

welcome to the welts

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steak Veteran member

steak

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Tin smashing today with Viking Power, Big John, Startinfromscratch and Adam Ant....The girls were doing the Sheiko thing too so it was a busy session 8)

Chalk, yelling, tin getting smashed, knees getting wrapped, backs getting slapped, Red Dog was about to giving the tyre a dizzy spell and all in all it was a good bit fun and graft 8)

Bench

face pulls - 3x15x35kg

Dislocations - 3x12

10xbar

10xbar

10x60kg

5x80

5x90

5x100

3x115

1x120

add shirt (52 fury)

130x3 to 4" board

130x3 to 2"

140x3 to 4"

150x1 to 4"

150x1 to 2"

150 for touch/pause - too low

150 for touch pause - too low

160 for touch pause - too low

frustrating to be losing the bar low in the last 2 inches - not strong enough yet I think. Dont care too much as raw needs to come up anyway but I will stick at it and work the technique over time. More comfortable in the shirt today so happy with that.

Squat

10xbar

10xbar

10x60kg

10x100

6x140

4x160

2x180

1x200

add suit - Cent 52

200x1 a smidge H on vid

220x1 - H

220x1 - played with legs up more -H

230x1 - a tad H

200x1 - buried it deep as - hardly felt it after the walk out

Coming to grips with the suit and how to get depth/pop happening. No hurry.

Bench

5x60

5x60

5x60

5x80

5x80

5x80

5x90

5x90

5x90

Cake and JawPump :wink: :grin:

Thanks for all your help fellas :clap:

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steak Veteran member

steak

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today was assist and recovery

Light stretching

Dislocations 3x10

YTWLs - 3x3

DB Row

10x40kgDB

10x50

10x60

10x70

threw 10 kgs of chains over the 70 and did 10 more

Med Grip Pulldown

15x105kg

10x125

10x145

10x145

10x145

Seated DB Press - kept it light here nothing 7-8 RPE

15x20kgDBs

10x25

10x25

10x25

10x25

Close Grip Bench - 7-8 RPE

barx20

10x60kg

10x70

10x80

10x90

5x105

5x105

5x105

DB Curls

10x20kgDBs

10x25

10x25

10x25

10x25

10x20

Red Band Pressdowns - elbow recovery - 150 reps-go,burn,stop,go etc

Delt recovery

Broomstick behind neck press - 75 reps

Front Press - 75 reps

Front raise - 75 reps

Foam roller - elbows and forearms

Hard stretching the above and glutes, hammies, calfies and quads

Fast and furious 1 hour then stretching.

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steak Veteran member

steak

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brother all i can say is mad man :shock: don't you feel sore today? machine status mate awesome keep it see ya in a couple of weeks 8)

VP

not too sore at all just a bit fried brah :grin:

Today was Week 7 Day 1 and i looked at it and went "mmm doesnt look tooo bad" and I was right :lol:

Squat

10xbar

10xbar

10x60kg

10x100

3x125

3x145

3x160

2x180 add belt and loose wraps

2x180

2x180

2x180 things got a bit tougher here - accumulated fatigue sets in

2x180

Bench

10xbar

10xbar

10x60kg

3x80

3x90

3x100

3x110

3x110

1x120

1x120

1x120

3" board

2x120

2x120

2x120

Flat DB Flyes

3x10x8kgDBs

Red band Pressdowns - 150

Light DB tricep press - 50

the fatigue has set in but only wednesday to go then the deload for a week. **insert relief smiley**

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steak Veteran member

steak

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Week 7 Day 2

Bench

dislocations - 3x10

face pulls - 4x15

med grip

barx10

barx10

10x60kg

3x80

3x90

3x100

3x100

2x115

2x115

2x115

2x115

2x115

4" board max grip

6x95

6x95

6x95

Flat flyes - 3x19x8kgDBs

Deadlift - conv

10x60kg

10x100

3x130

3x155

3x155

3x165

2x180

2x180

2x180

2x180

2x180

2x180

GMs - 3x5x60kg

Incline crunch - 3x5x40kg

Deload starts friday :D

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steak Veteran member

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yeah boi! Im wrecked :oops:

trainwreck1.jpg

will interesting going back through my notes on this cycle. Im thinking it will done back to back again though withe the same level of assist work..maybe even more..will see how it pans out buts its hard to be really fizzed up about when you feel so smashed :shock: But...what is done is done and the time is near :twisted:

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Viking Power Veteran member

Viking Power

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Just reading your post in OB1 log, mate you have made big improvements with form :clap:

If I was you mate just my thoughts I would add some shoulder work in and tricep work in on my off days for a full cycle and see what that does?

Its helping me I reckon stay strong brother maybe just down because your are a little tried, keep at it mate see ya next weekend for some iron smashing :D

VP

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steak Veteran member

steak

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Just reading your post in OB1 log, mate you have made big improvements with form :clap:

If I was you mate just my thoughts I would add some shoulder work in and tricep work in on my off days for a full cycle and see what that does?

Its helping me I reckon stay strong brother maybe just down because your are a little tried, keep at it mate see ya next weekend for some iron smashing :D

VP

its a headjob dropping 10kg for zip bro but Im going to sneak a bit back next weekend :twisted:

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steak Veteran member

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Damn Boats! :twisted: if it floats, has wheels or tits it'll give ya trouble son! ..but thats another story

Week 7 Day 3

Squats

barx20

barx10

6x60kg

3x100

3x125

3x145

3x145

2x160

2x160

2x170

2x170

2x180 add belt and wraps

2x180

1x200

1x200 maybe my opener

Bench

20xbar

10x40kg

6x60

3x80

3x90

3x100

3x100

3x100

2x105

2x105

2x105

2x105

Flat Flyes - 3x10x8kgDBs

Redband pressdowns - 150

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steak Veteran member

steak

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what u thinkn for opening bench son? and what grip?

havent really thought that far ahead bro...bench press is the rest in between squat and deadlift for me :lol: Boris says 125, 135, 140 so proably stick with what he says and with grip inside max width for sure as Im lifting this 1 raw

but Im only really focused on 1 number

The Total :twisted:

and how mnny serves at Valentines I can get in afterwards...presume you will be joining us :nod:

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steak Veteran member

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Assist work today

Trained with Big John and James. The big fella and I had our weigh in and hes catching fast currently sitting on 137kg and me on 138. We mowed down some recovery stuff and then hit into the assist side of things. James the "dusty from the west" worked his way up to a 190kg dead then went flippin the tyre round outside...got some vid of this and he enjoyed a turbocharged session :lol:

anyhoo was a nice easy session for me

Dislocations - 3x12

YTWLs - 3x3

Broomstick overhead press - 3x30

Broomstick front raise - 3x30

Med grip pull downs - 5 x 10 x 145kg

Wide grip - 3 x 10 x 145kg

Close grip 3 x 10 x 145kg

Seated (non supported) DB Press(50%)

20x25lb

10x20kgDBs

8x25

8x25

8x25

8x25

Incline Close Grip Bench - elbows tucked tight

8x60kg

8x70

8x80

8x90

8x90

Pressdowns

10x45kg

10x55

10x55

10x55

DB Curls

10x25lb

10x20kg

10x25

8x30

5x35

7x35

dropset -25kg, 20kg, 25lb

150 redband pressdowns for elbow recovery :twisted:

the bicep curls of course cause all sorts of bodybuilder type remarks, film quotes, accents and general piss taking as we do biceps hardly ever but they still keep on growing - 19" today with a pump and 18.75 without

(yes part of the pisstake was the tale of the tape much to the amusement/wonderment of one of the bodybuilders who was watching us from his corner earlyer on :lol::lol::lol: they are a strange breed those BBs, Im sure he thought we were serious :grin: )

To make matters worse, as if they could be, we had a posedown to further impress the BB and to induct James into the realm of the DARKSIDE...it was hard not to piss ourselves) I'll put the vid and photos up later :lol:

Finshed with 50g protein shakes made with choccy milk and a jaw pump most of which centred around where we will dine next saturday after the comp:grin:

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