Mind over Macros

[steak]

bloody mad house at CBC today...Im gonna have to get a bigger pad

lol shoulda kicked em all out steaky. Your big and your the boss 8)

If only I had that luxury miss :roll:

Our nextdoor neighbour may be moving soon and I had the blinding flash of an idea about knocking a hole in the wall and taking over the space there too...not sure I want a bigger gym though as someone will ask me to put a row of machines in

and they would be dissappointed :grin:

[steak]

Tonight was deads/bench/deads/bench

Deadlift - conv

10x60kg

10x100

5x145

5x165

5x180

5x195 - add belt

3x200

3x200

3x200

Bench - Raw

10xbar

10xbar

6x75kg

5x90

5x105

3x115

3x115

3x120

3x120

3x120

3x115

3x115

5x105

5x90

10x75

band assisted deadlift - blue and red mini band togther

5x200kg

5x200

5x200

3x220 add belt

3x240

3x260

3x280

1x300 - PB

3x260

3x200

Close grip bench

10x60kg

6x80

6x80

6x80

6x80

6x80

Flat Flyes - 5x10x8kgDBs

Redband pressdowns - 150

Got the wednesday night sheikoites involved in the assisted deads and the 5 of us gripped and ripped

[Big john]

awsome brother...was it a long haul tonight, guessing by the workload there was some hrs spent, onya fellah

[Viking Power]

good work mate 8) looking good for week 1

VP

[tinytraps]

good shit on the 300bro. Should of stopped playing with us take the bands off and rip that shit :twisted:

[steak]

good work mate 8) looking good for week 1

VP

not even started yet mate..Im going to get the juniors going next week and start after them...I made the committment so will see them through to next comp (nov road trip ) so just playing round with the equipment/numbers till I start.

[Old Bull]

Nice Work Very Nice Work :clap:

[steak]

Churr OB

Had to miss yesterdays due to still getting the juniors underway and form sorted - some serious mahi going on here as they are really fired up and putting in the hours which makes the sessions long but enjoyable 8)

Today for me..

Low box squat - Raw

bike 10mins

light stretching

10xbar

10xbar

10x60kg

3x100

3x120

3x140

3x150

3x150

3x150

Speed squat - off low box

got back in my centurion suit, straps down and couldnt get depth with 160 - Im stoked as Ive grown and this suit will be wicked once I wash it and use it for comp as its never had a big squat in it...tight as 8)

swapped over to the super cent and managed to hitch the legs up enough to get depth with straps down

2x160kg - 8 fast sets :twisted:

Bench

warm up

arm circle - 3sets each arm

dislocations -3x10

broomstick shoulder press - 3x30

10xbar

10x60kg

6x75

5x90

4x105

3x115

to 10cm board

3x130

3x130

2x140

2x140

1x150

1x150

2x140

2x140

3x130

3x130

remove board

4x110

5x100

6x90

7x80

Close Grip Board Tricep Hell - these are mean!

3 reps per board - 5 boards and then to chest - 3 sets

red band pressdowns - 150

[tinytraps]

how bout trying a big comp squat when I come up for test day? I think a 600Lb squat would be light weight for you now!

[steak]

how bout trying a big comp squat when I come up for test day? I think a 600Lb squat would be light weight for you now!

we'll see how we go

[Big john]

awsome session brother, them Jnrs firing on all cyclinders now, Pump up the atmosphere! :twisted: :twisted:

[steak]

just scored another powercage for Coast Barbell - thats 3 cages and 1 contest type rack so far 8) ...will ditch one of the multi press racks and probably have to have a shift around. 2 more 1500lb bars and a few mid range DBs are next. Missed out on 2 steel 50kg plates on trade me that went for $365! Im after some 20kg steel plates if you hear of anything :nod:

[startinfromscratch]

just scored another powercage for Coast Barbell - thats 3 cages and 1 contest type rack so far 8) ...will ditch one of the multi press racks and probably have to have a shift around. 2 more 1500lb bars and a few mid range DBs are next. Missed out on 2 steel 50kg plates on trade me that went for $365! Im after some 20kg steel plates if you hear of anything :nod:

mean! 8)

what you got lined up for wed training brah? B/D/B?

[steak]

yup something along those lines bro :grin:

[startinfromscratch]

yup something along those lines bro :grin:

i think that should be the plan! as long as my tittie is recovered.

[steak]

cover it up with a size 46 fury bro :grin:

[startinfromscratch]

cover it up with a size 46 fury bro :grin:

held out sweet today, so yea i might have a crack at the fury before skylab stretches it out beyond repair

[steak]

cover it up with a size 46 fury bro :grin:

held out sweet today, so yea i might have a crack at the fury before skylab stretches it out beyond repair

i've got that 48 for him to try :wink:

[Luigi]

trainings looking good steak, how much assistance do those bands give on that 300 you pulled ?

[steak]

im not sure...maybe MikeZ or Nate might know as I used iron woodys red mini and a blue from the top pin in the rack...I could get 17.5kgs to touch down each side I think if that helps.

[steak]

somethings not right :twisted: back feels tweaky and tonight I suffered a bad nose bleed. (one nostril has been a bit leaky under heavy exersion ever since I blew it out at last comp - probably needs to sizzled up but I'll get BP checked etc too.)

training

warm up - sled 5 min walk with 30kgs

dislocations - 3x10

rotator triset - 3 sets

face pulls - 3x10x35-45kg

bench

10xbar

10xbar

10x40kg

10x60

max grip - raw

3x85

3x100

3x115

add shirt - fury 52 - just to confirm its still too loose. will wash it and put it aside till I grow up

3x135

3x145

3x155

all touched and paused - butt came off on last rep/couldnt set up right cos of back and the shirt cutting into my neck

3 board - raw - max grip

5x90

5x105

5x125

3x135

3x135

3x135

Tricep Board Hell - 55%

down through the boards(3 reps per board) at 85kg for 4 sets

Lat Pull Down

4x10xstack

Band Pull-aparts

4x10

Red band pressdowns - 200

[Big john]

nice....hardcase about the leaky faucet in yr snoze bro. hope its nothing serious, in talks with the situation and the wendigo about part crashing in on wednesday, maybe take a whip at the 48 shirt bro...pop my bench shirt welts cherry :twisted: :twisted: :twisted: , and being a wednesday...i feel like goign outside the programme with them suspended deadz :pfft: :pfft: :pfft:

[steak]

yeah no problem bro...keep me in the loop and we'll jack it :twisted:

snozz is just becoming a pain in the butt....I'll go see the quack and he can seal the bastard up :twisted:

[Big john]

yeah no problem bro...keep me in the loop and we'll jack it :twisted:

snozz is just becoming a pain in the butt....I'll go see the quack and he can seal the bastard up :twisted:

who needs a quack when u got SteakBO 1st aid 101

:pfft: :pfft: :pfft:

[Old Bull]

Nice solid workout for a Monday Steak, shame about the nose but we have a few bleeders here, cotton wool, toilet paper shoved up the nose is quite norm not to sure what visitors think.