Mind over Macros

[steak]

Cheers fellas!

This week im getting my house in order to in preparation to starting my new programme and making sure I can set up all the gear for it and trying out the gear.

Today

Box Squat - box below parallel - fast

10xbar

10x60kg

3x100

3x120

3x140 - all raw

add super cent 52 (Wookies old suit - good training fit although I will get more out of it after a wash)

2x160

2x160

add blue bands to bar and set up so nearly deloaded at bottom and adding heaps of load at top - good being tall :twisted:

3x160

add red band to blue band

3x160

3x160

3x160

happy with these - all fast.

wide stance squat - feet out to edge of power rack - raw

3x110kg

3x130

3x150

3x150

3x150

tougher than they sound but looking forward to getting these right up there.

Bench - speed work

10xbar

10x40

8x60

3x75

3x75

3x75

3x75

3x75

O/head DB ext

4x8x30kg

redband pressdowns - 200

Great session!

[Big john]

good session bro, itll be an interestin cycle you going more into the "equpped realm" of things

[steak]

good session bro, itll be an interestin cycle you going more into the "equpped realm" of things

still a huge focus on raw bro but watch this space..got some long trains coming up and some suit/shirt/ progressive resistance coming. this week to sort out the technical set ups and into conditioning next week. Excited to be under way again :twisted:

[Old Bull]

Excited to be under way again :twisted:

I know that exact feeling like Christmas Time with heaps of pressies good to see you back under the bar :clap:

[TonganTerror]

Im looking forward to seeing the difference the equipped lifting does steak should be awesome yeeyaa!!

[steak]

Today was a bit more playing around with band set ups etc

Deadlift - conv - raw - fast

10x60kg

5x100

5x140

5x160

5x180

5x200 - add belt and suspened bands (red mini and blue)

5x220

5x240

5x260

DB Shrugs

3x50kgDBs

3x50s

3x50s

Dislocations - 3x10

Arm circles, face pulls and YTWLs for warm ups

Bench - raw- fast

10xbar

10x40

5x60

5x80

3x90

3x105

3x115

3x125

add 52 fury - all touch/pause

2x140

2x150

2x160

2x160

2x160 - got a bit loose here

Close grip bench- raw

6x70

6x85

4x100

4x100

4x100

4x100

bicep curl - 3x8x20kg DBs

redband pressdowns - 200

just a few little things left to sort out (boards mostly) and I can start conditioning :twisted:

[Big john]

Deadlift - conv - raw - fast

10x60kg

5x100

5x140

5x160

5x180

5x200 - add belt and suspened bands (red mini and blue)

5x220

5x240

5x260

Howd that torn callous respond? :twisted: :twisted:

[TonganTerror]

5 reps at 260kg???

f*ck you should have killed 250kg at comp shouldnt you have steak????

[steak]

Deadlift - conv - raw - fast

10x60kg

5x100

5x140

5x160

5x180

5x200 - add belt and suspened bands (red mini and blue)

5x220

5x240

5x260

Howd that torn callous respond? :twisted: :twisted:

packed it full of chalk, wrapped a thick rubber band over it and used the 28mm bar :nod: Ive been putting tea tree oil on it...bites HARD but its hardening it up nicely 8)

5 reps at 260kg???

f*ck you should have killed 250kg at comp shouldnt you have steak????

it was suspened band work Beni...about 30kg is taken away with the bands at the the start of the pull and then the load comes as the bands deload.Tonight was playing and I'll drop reps later on and pull more this way as the program progresses..and I did pulled a fairly quick 250 at my last comp without any trouble

[tinytraps]

Are you adding more band work into the programme to assist with gear work, replace it or just to have a bit of fun? 8)

[TonganTerror]

oh this makes more sense mate sheesh I was wondering lol as 300kg be a walk in the park pretty soon if your lifting those numbers already lol nice keen for a vid of this band work to see how it works mate..

[steak]

Are you adding more band work into the programme to assist with gear work, replace it or just to have a bit of fun? 8)

both bro...I could have pulled 300 or more I think last night doing these but I was more concerned about getting the set up right for the bands and trying to measure how much i got from them etc.

TonganT - heres a simple vid of how it goes...

[TonganTerror]

Oh I see now so at the top of the movement you have all the weight mean training technique!!!

[steak]

day 3 on the trot and enjoying the work.

Squats- raw - new squat shoes from QWA

10xbar

10xx60kg

5x100

3x125

3x140

3x150

3x150

3x150

add super cent 52 - straps down - belt and old worn out old wraps

3x165

3x165

3x165

2x180

2x180

GMs

5x80kg

5x100

5x100

5x100

5x100

rest day tomorrow

[Big john]

verdict on qwa?

[Viking Power]

Squats- raw - new squat shoes from QWA

Hahahaha very temping to post a picture mate :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

[steak]

verdict on qwa?

like...more to come

Squats- raw - new squat shoes from QWA

Hahahaha very temping to post a picture mate :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

should the situation arise that the aforementioned picture is posted I forewarn thee of the demise of ones journal and the salicious, delicious dumping of cheap porn that I shall share with you

Howd your GS ones go incidently...will you be wearing them out on saturday evening :grin:

[Viking Power]

:pfft: :pfft: :pfft: :pfft:

I will wear mine if you do..... NOT

On a serious note, the shoes are good I like them more stable and better drive as the soles are hard no rolling like my sand shoes so in short yeah good feel like I can only improve in my squats now they were able to let me sit back more so I got even deeper depth which was great, I used them on bench today also and I was able to get a better arch as I could put my feet back more and they were still flat on the ground, and I got a better drive off the chest too.

How about you?

[steak]

coolio bro...sounds like a good change. Havent tried mine on bench - will do on friday, however i think depth was easier and I can sit back more in the suit bottoms....early days but a pretty positive start bro.

Big John tells me hes gettin a stripper for saturday and has asked Peachy and MG to serve the drinks :wink: :grin:

[TonganTerror]

Big John tells me hes gettin a stripper for saturday and has asked Peachy and MG to serve the drinks :wink: :grin:

party girls and a free boxing match to boot eh john you need any security for sat :pfft: :grin:

[tinytraps]

What are you training on friday bro? Keen to have another hit out? BigJohns offered to change plates for us

[morattigirl]

Big John tells me hes gettin a stripper for saturday and has asked Peachy and MG to serve the drinks :wink: :grin:

:shock: LOL Steak you cheeky sod :pfft:

[morattigirl]

Big John tells me hes gettin a stripper for saturday and has asked Peachy and MG to serve the drinks :wink: :grin:

:shock: Lol steak you cheeky sod :pfft: Tui Ad lol

[steak]

What are you training on friday bro? Keen to have another hit out? BigJohns offered to change plates for us

squat - low box- speed

bench- raw and close grip

time bro?

[

:shock: LOL Steak you cheeky sod :pfft:

What I do? :pfft: ..dont shoot the messanger :grin:

[tinytraps]

230-3? Squat bench squat calm before the storm that is week 3. Think Tats and skylab would be keen to tag along too.