Mind over Macros

[steak]

lol...yeah it was a PB.

Churr :grin:

[red machine]

that....10x180....straight big doggin 8) the mighty roar+battle back to the rack on completion priceless

[steak]

Week 1 Day 1 - The Tampered Template :twisted:

Bodyweight -135kg

An easy start and just as well after a weekend of GPP shifting all the gear.

Warm up

Rotator Triset x 4

Dislocations

Foam Roller all the glass bits

Bench - Raw

10xbar

10x60kg

5x75

4x90

3x105

3x120

3x120

3x120

3x120

3x120

Squat - raw

bar x10

10x60kg

3x100

3x120

5x140

5x140

5x140

CG Bench - raw 2 board

3x92.5kg

3x110

3x125

3x125

3x125

3x125

CG Bench

5x92.5kg

5x92.5

5x92.5

Lat Pulldown

4x8xstack

Good to be back in the program :twisted:

[Viking Power]

good to see ya back in the seat brother 8)

VP

[Pitbull]

I bet your happy to be back into the training You are going to love the days to come :pfft:

[steak]

I bet your happy to be back into the training You are going to love the days to come :pfft:

you have no idea petbull

Today was rehab/conditioning and a bit of assist really

Band knee rehab - 100 in

100 out

100 down

Stretches - all the glass bits

Sled - 40 kgs/10 mins non stop :twisted:

40 kgs - 2x50m backwards

Hits to tyre - (Poundstone stylz :twisted: )

2 x30 fast heavy angry thumps down

supersetted with 25kg DB Press

2x30 side hits

supersetted with side lat raises and face pulls

DB bicep curls - 3x8x25kg

Reverse curls - 3x8x50kg

Barbell Twists - 3x20x60kg

Light GMs - 3x20x20kg

Red Band Pressdowns - 150

[steak]

Week 1 Day 2

Deadlift - conv - Raw(no belt)

Did a few sled drags and some good stretching to open

3x115kg

3x140

3x165

3x190

3x190

3x190

Close Grip Bench

3x80kg

3x95

4x105

4x105

4x105

4x105

Suspended band deadlifts (bands set at lock out height so full deload mid shin)

3x140

3x180

3x200

3x200

4x220

4x220

Med Grip Press - 2 board

6x117.5kg

6x117.5

6x117.5

6x117.5

6x117.5

Tricep pressdowns - 3x10x60kg

Red band pressdowns (rehab/prehab) - 150

Been hungry as...nothing is safe or off limits :twisted:

[steak]

Week 1 Day 3

Warm ups

Dislocations - 3x20

Face Pulls - 3x20

Internal and external Rotaters - 3x20 ea

Stretches

Bench - raw

10xbar

10x60kg

6x75

5x90

4x105

3x115

3x120

3x120

2x130

2x130

3x120

3x120

3x115

3x100

3x85

Squat - raw - no belt or wraps

light GMs and stretching

10xbar

10x60

3x100

3x120

2x140

3x150

3x150

3x150

Bench - speed - raw - 10 secs rests in between sets

3x75 - 10 sets

Close Grip - 3 board

5 doubles at 125kg

Flys - 4x10x 10kgDBs

Rehab/prehab

Blue band knee ext - 150

Blue band knee flexion - 150

red band pressdowns - 150

Weekly Round Up

Pretty good week all round, light work really, keeping an eye on the left knee as its stinging a mid squat and the abductor longus seems to be on the mend so more vigourous strectching to come for rehab.

Nutro

Eating pretty wellthese last few weeks..no junk has passed these lips. Today as an example

1. early Mass shake

2. breakfast - 12 egg whites 3 yolks, 3 cups cooked oatmeal, yog and wheatgerm, coffee trim

3. 400g steak, fruit

4.400g lean mince (boiled and fat skimmed) 3 cups rice/veg

5. same as 4

6. PWO shake and banana

7. 450g rump steak, 4 slices w/meal bread

8. shake

supps - daily - 12 fishoil caps, vit c 1000mg, multi vit and 2 tbsp ACV

[Old Bull]

Nice Bench session Steak and a good summary like the eats :clap:

[steak]

Week 2 Day 1

Warm ups

dislocations 3x15

rotator triset 3x15

YTWL's 3x3

Face pulls 3x15

Bench:RAW

20xbar

20x bar

10x60kg

3x85

3x100

3x115

3x115

3x125

3x125

3x125

3x125

Add FURY 52 ALL 2 BOARD

3x155

3x155

3x155

3x155

2x165

2x165

2x170

2x170

2x175

2x175

2x175

Bench 3 board max grip RAW

5x90

5x105

5x125

4x130

4x130

4x130

4x130

Close grip lockout - 3board

2x125

2x125

2x125

2x125

2x125

Lat pulldown

Hammer grip

5x8xstack

Flyes

5x8x10kg DB

Knee Rehab

100 flexion blue band

100 extension blue band

Elbow Rehab

Red band pressdowns 150

Happy with how the shirt went again. Was all very comfortable smooth and fast. Got some vid will look at it later.

Must eat cow!

[Old Bull]

Nice Benchin Steak

[steak]

Cheers bro. Still got a lot of work to do but for a 2nd outing in the shirt Im pretty happy with how progress goes. A few tech issues as you'll see in the vid..mostly my long legs b=not getting my knees below hips and the butt wanting to shift around but its way less than before and Im workin on it.

The shirt feels real nice at 170 and has pretty good pop so Im thinking maybe 190-200kg from it late this year or early next. I have some sessions soon where I go from the fury to the super kat in the same session so that will be a bit of a culture shock...,that Im looking forward too :twisted:

[morattigirl]

Hey steak, who's are those skinny legs behind ya, you need to get him in the squat rack :pfft:

Nice benching too

[steak]

those pins belong to Amphibious Adam (no visible means of support ) but in saying that he squats more than Big John and is only 74kgs :wink:

[morattigirl]

those pins belong to Amphibious Adam (no visible means of support ) but in saying that he squats more than Big John and is only 74kgs :wink:

Ahhhh Adam lol all good, hmmm...awaits bite :pfft:

[tinytraps]

those pins belong to Amphibious Adam (no visible means of support ) but in saying that he squats more than Big John and is only 74kgs :wink:

Who doesnt these days? :grin:

BRo im sure theres a bigger plan somewhere, but whats up with using the different shirts in the session? I think youd be better off picking one and just sticking with it till yourve mastered the groove and then switch over, but benchings looking solid none the less keep at it :nod:

[tinytraps]

Ah one more thing re arse, try twisting your feet right out as far as they go. I find that it locks everything to place and now that you have the heeled shoe it should be a bit better

[Pitbull]

Bench is looking very nice dad.. :grin:

[steak]

BRo im sure theres a bigger plan somewhere, but whats up with using the different shirts in the session? I think youd be better off picking one and just sticking with it till yourve mastered the groove and then switch over, but benchings looking solid none the less keep at it :nod:

yeah on the surface it looks a bit wrong eh but Im trying to master the fury and give myself a lesson or two on the super kat while the weight is heavy and Im warm. The super kat will only be high board stuff for the most part and will follow my main bench work ...unless I have one of those jump out of the program moments :roll:

Bench is looking very nice dad.. :grin:

plenty of work to do here yet sunshine :wink:

[Peachy]

^^ aww you guys are so cute :wink:

[steak]

^^ aww you guys are so cute :wink:

she didnt get a nickname like PITBULL for being cute :naughty: no cute here sunshine - your penalty is shouting me a sitting at Gengys Mongolian BBQ :grin:

[Peachy]

I've heard alot abut this Gengys place?? :-s Never been there but it must be the goods. No I mean yous are cute coz you know like father and daughter hanging out... reminds me of me and my dad... oh great now I miss my dad grrrrrrrr.

Now you have to shout me for making me sad :pfft: :pfft:

[steak]

Dont be sad Tiger! I shall invite you the next Gengys outing although the novelty of cueing with a bowl of raw meat is wearing off and Im looking for a good steak house 8)

Tonight was Week Day 2 Squats

Warm ups

barbell twists - 3x30

green band knee extensions - 75

green band knee flexion - 75

light good morns - 3x20

stretching - hams, glutes, thighs, calfs

Squat

10xbar

10x60kg

3x100

3x120

3x140

add wraps/belt

3x165

add super cent

3x180

2x200

2x200

2x200

2x200

2x200

all deep and fast in the loose suit - was tempted to go more but its early days.

Was programed to do wide stance squats but the abductor longus aint having it for any kind of depth out that wide so went to the low box and

straps down

3x100

3x165

3x165

3x165

3x165

3x165

3x165

8x140

back to knee rehab - flex -75\ext-75

elbow rehab/prehab - redband pressdowns - 150

[Pitbull]

I love how you spat at the bar :crazy: :grin:

[Big john]

I love how you spat at the bar :crazy: :grin:

awsome...did u get it on vid?!!!!!!!!!!!