Mind over Macros

[steak]

yeah..part of the game..just sick of training that way

went to doc...he reckons the scab isnt healing and to push some anitbiotic cream up the snout :roll: ...I says "just seal the bleeder doc" but he wants to try this first :roll: chances are I'll be back there in a week

[nate225]

Time to cauterize that nose bro! Derek had to, must only effect strong guys! :grin:

[bar-belle]

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

:shock: pierced tittie or tat tittie 8) please elaborate!

[Big john]

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

:shock: pierced tittie or tat tittie 8) please elaborate!

waxxed tittie :shock:

[steak]

Time to cauterize that nose bro! Derek had to, must only effect strong guys! :grin:

a small price to pay then :nod:

todays mahi

warm ups

sled 5 mins non stop +20kgs laps of carpark

light stretching

squat

20xbar

20xbar

10x60kg

raw

3x100

3x120

3x140

add belt/wraps

3x160

3x180

add suit super cent 52

3x175

3x200

3x200

3x200

3x200

all fast and easy - bit more blood

Wide stance squats - raw

3x100

3x120

3x150

Lying leg curl - 4x15x100lb

Knee rehab - 150 bends against blue bands - front and back

DB Bicep curls

8x25lbers

8x20kg

8x25

8x30

8x25>20>25lb>20

Red band pressdowns - 150

[Viking Power]

good suit training brother are you training back to back now? or is it just to help the juniors doing it a day early?

8)

[steak]

cheers bro

when I eventually start again :roll: it will be 3 days a week for week1 then 4 days a week(sun, mon thur fri) with assist on saturdays as it allows. For the next week though its a bit mixed up as I change the gym round to suit me (extra powercage - 3 now and the comp style rack) ad gear all my bits and pieces sorted out. Im just checking out the workloads and a the couple of new exercises Ive added to the template...pretty happy with it so far and looking forward to getting stuck right in :twisted:

the juniors start next week now that we have them training technically well and some gear will arrive for them shortly. They will be doing a mix of 3 and 4 days too.

[startinfromscratch]

thanks for hosting us bro! your neighbours probly gonna ask you to install pink batts for when we visit, to drown out all the smack-talk

[tinytraps]

thanks for hosting us bro! your neighbours probly gonna ask you to install pink batts for when we visit, to drown out all the smack-talk

I think we just need to sew up Mr "I deadlift like a big boy but squat like a sissy girl" mouth shut

[Big john]

thanks for hosting us bro! your neighbours probly gonna ask you to install pink batts for when we visit, to drown out all the smack-talk

I think we just need to sew up Mr "I deadlift like a big boy but squat like a sissy girl" mouth shut

:pfft: :pfft: :pfft: your a fine one to talk bro, Mr "lockouts!" :pfft: :twisted:

[steak]

might have been a waste of time getting some squat shoes BJ if all your gonna do is pull deadlifts Tallbenithecokeslurper

enough of you missing lifts anyway...you'll catch up in time :nod:

Today - back still a bit fried but trying to work around it on the voltaren diet

Warm up

bike - hills - 80rpm - 10mins

stretches

light pulls and light GMs

Defecit deads - 2" block

10x60kg

10x100

3x115

3x135

3x135

3x160

3x160

3x160

3x160

3x160

all fast and easy but guarding the back on lift off

Close grip bench - raw

10xbar

10x60kg

4x75

4x90

3x105

3x105

3x105

3x105

3x105

rack deads bar below knee

3x125kg

3x150

3x175

3x175

3x200

3x200

3x200

3x200

3x200

back sore

2 board med grip press

6x115

6x115

6x115

6x115

6x115

Seated shoulder press - 25kg DBs(50%)

4x8

Flys

5x10x8kgDBs

Red band pressdowns - 150

[tinytraps]

might have been a waste of time getting some squat shoes BJ if all your gonna do is pull deadlifts Tallbenithecokeslurper

As lou simmons would say, no point havin $100 shoes and a 10c squat.....and bench :pfft: :pfft: :pfft:

[steak]

^ true dat :nod:

Trained alongside TinyTraps and Laver the powerbuilders....I could go back to that sort of training again....excuse my little moment then...its sheiko for me ...for now :twisted:

Warm up

Boxing/focus pads - 10 mins

Bike - 5 mins - cruise/sprints

Leg swings - 2 ways

Hip circles both ways x4 each way

Squat - raw- no belt

10xbar

10xbar

10x60kg

3x100

3x120

3x140

3x150

3x150

3x150

Squat speed work off low box - cent 52, straps down with belt and loose wraps

all done with chains

2x160kg + 40kg chains

2x160 +

2x160 +

2x160 +

2x160 +

2x160 +

2x160 +

2x160 +

and to finish 5x160 +

Bench - Raw

arm circles - 4 x10

broomstick ohead - 50

front raise - 50

10xbar

10xbar

6x75kg

5x90

4x105

3x112.5

add 2 board

3x130

3x130

2x140

2x140

1x150 - spotter grabbed it early - explained about my weakness at 2-3 board off the chest

1x150 - usual delay then popped up

2x140

2x140

3x132.5

3x132.5

back to pause on chest

4x112.5

5x105

6x90

7x87.5

Squat - raw, no belt etc

3x120

3x130

3x150

3x150

3x150

Bench speed work - mixed grips

3x75

3x75

3x75

3x75

3x75

3x75

3x75

3x75

3x75

Flyes

5x10x8kgDBs

Good session and kept an eye on 2 of the juniors for a bit of it.

Conditioning week next week \:D/ which will be like a deload :grin:

[tinytraps]

Crikey bro thats one heck of a workload! Nice work on the squatting I think the heeled shoe will be a work in progress like yourve said only a few sessions in them need a few more thousand squats to feel comfortable :twisted:

Trained alongside TinyTraps and Laver the powerbuilders....I could go back to that sort of training again....excuse my little moment then...its sheiko for me ...for now :twisted:

I think the best place for this type of training is our off season, build a bit more variety, do some showy muscles and build the base for our more pler specific type routines as comps start to pop round :nod:

[steak]

Today was Day 1 of a week of conditioning....Im treating it like a deload so enjoyed the light session

Warm up

sled+40kgs - 8 mins continuous

band pull aparts - blue band - 3x10s

YTWLs - 3x3s

Rotator work

plate round the head with slashes -3x10 each way

Bench

5x75kg

4x90

4x90

3x105

3x105

3x105

Squats - raw- no belt or wraps

a few light ones then work sets

5x100

4x120

4x120

3x140

3x140

3x140

Light GMs - 5x5x80kg

Flyes - 3x10x10kgDBs

[tinytraps]

good work there bossman :grin: any specific goals for end of cycle?

[steak]

good work there bossman :grin: any specific goals for end of cycle?

willing to take what comes at this stage bro being my 1st equipped cycle so a bit of a learning curve but...

Squat - 260kg

Bench - 190kg - maybe more if I can groove that super kat

Dead - 275kg

Total - 725kg

...would be good 8)

[startinfromscratch]

friday 2-3. sq,b,row.

[steak]

friday 2-3. sq,b,row.

roger :wink:

[steak]

Day 2 of conditioning week

warm ups

Dislocations -3x10

GMs - light 3x10x60kg

Hammy, Glute stretches etc

Deadlift conv raw- no belt

10x60kg

10x100

5x125

4x150

4x150

3x180

3x180

3x180

all fast

Incline bench

10x60kg

10x80

6x100

6x100

6x100

6x100

Standing OHP

6x60

6x60

6x60

6x60

6x60

Close grip Tricep board hell - 50%

3 sets at 75kg

Box step up for 1 min with 20 kg plate

[Big john]

nice one bro...one more week of conditioning?

[steak]

no

[steak]

Trained with Haden and Rach today 8)

Warm ups

YTWLs - 3x3s

Dislocations - 3x10

Foam Roller lower back - 2x 20 passes

Front raises - 2x20

Bench

10xbar

10x40kg

10x60

5x75

4x90

4x90

3x105

3x105

3x105

Squat

10xbar

10x60

10x100

4x120

4x120

3x140

3x140

3x140

wanted a bit extra so added belt/wraps

2x160

10x180 :twisted:

Tricep board hell

1 set up and down in boards @75kg and 65kg

Pressdowns

4x12-15 x 55kg

DB Flyes - 4x10x10kgDBs

Redband pressdowns - 200

Jaw pump - 1 hour :grin:

a weekend of GPP coming up with the gym move and then if alls in situ ...I'll start Sheiko 37 again - the tampered template :twisted:

[Old Bull]

Good end to the week Steak, now just the long 2 Day GPP session good luck Bro

[startinfromscratch]

10x180 PB

fixed bro 8)