Mind over Macros

[Pitbull]

Hahaha nah it was a spur of the moment thing.... I think he was showing us that he doesn't respect the bar with 200kgs on it My dad is very loco ....... sometimes :grin:

[morattigirl]

Hahaha nah it was a spur of the moment thing.... I think he was showing us that he doesn't respect the bar with 200kgs on it My dad is very loco ....... sometimes :grin:

Haha shot steak 8)

[startinfromscratch]

u wipe that shit off before friday nigga!

[steak]

Week 2 Day 3

Warm Ups

ab crunch - 3x20

hanging leg raise - 6x10...some with legs straight out

Incline crunch - 3x15x20kg plate

Deficit Deadlift Raw - 2 inch block

10x60kg

3x120

3x140

3x140

3x180

3x180

3x180

3x200 add belt

3x200

3x200

Bench - raw med grip

Warm ups - dislocations - 3x20

YTWLs - 3x3

10xbar

10xbar

6x85kg

5x92.5

4x105

3x115

3x115

3x120

3x120

2x130

3x120

3x120

4x115

6x105

8x100

10x85

Pulls from below knee

3x140kg

3x160

3x190

3x190

3x220

3x220

3x220

3x220

Close Grip Pin Lockouts - top 12 inches

6x120

6x120

6x120

6x120

6x120

CNS should like that.

[steak]

Week 2 Day 4

Trained with Startinfromscratch...was a cool session and he worked hard out for good reward...but thats for his log. :clap:

Warm Ups

Sled +20kg driveway and back

Sled +40kg driveway and back backwards

Light Good Mornings - 3x20

Stretching - Glutes, hams, quads, calves

Squat - raw, no belt

10xbar

10x60kg

3x100

3x120

3x140

3x150

3x150

3x150

Speed squat to low box - briefs, belt, wraps.

All with red and blue band combined

2x160kg+bands

2x160

2x160

2x160

2x170

2x170

2x180

2x180

Close Grip Bench - raw

4x80kg

4x95

3x105

3x105

3x105

3x105

3x105

Squat -raw no belt

3x110

3x130

3x150

Speed Bench -raw

3x75kg

3x75

3x75

3x75

3x75

3x75

3x75

3x75

3x75

all 9 sets done with 10secs or less rest between.

DB Flys - 5x10x10kg DBs

Left out OHP as I'll do with my "poundstone" shoulder work GPP in the next session.

Knee rehab with bands - 120 movements

Elbow Prehab - 150 red band pressdowns

Weekly Round Up

I've had to drop the wide stance squat out for now due to a niggly abductor longus. Im rehabing that as I go along with a sore knee that is coming right. A bit to do here but squat feels strong.

Bench is feeling good despite the high volume, including a shirted session on day 1, yesterdays marathon and todays close grip and speed work. Feels stronger and Im enjoying the challenges of the equipped lifting.

Deadlifts...well always it seems its hard to gauge where Im at but the 220 pulls from mid shin were good and the deficits at 200 were easy...time will tell but this lift is not my primary focus this cycle as I seem to happily gain each time round with deadlifts.

A good 4 days and 1 more to come with the GPP. New gym is working out fine too and great for training like we do.

[steak]

[startinfromscratch]

thanks for the mean sesh bro!!! fucken mantis!

my cns is fucked........... :pfft:

[steak]

thanks for the mean sesh bro!!! fucken mantis!

my cns is fucked........... :pfft:

anytime bro :wink:

Today was conditioning/assist

Sled work

driveway and back - 100m sled +20kg

again with 40kg

again with 40kg and a 30kg kid

again but striding backwards :twisted:

Poundstone Shoulder Hell

30 hits to tyre followed immediately by repping out with 20kg DBs x 3 sets :twisted:

Lat pulldowns - 5x10xstack

Standing DB OHP - 5x8x25kgDBs

Rear delts - 4x10

Hammer curls - 2x10

Core work

[steak]

Day 1 Week 3

Warm up

YTWLs 3x3

Rotator work - trisets 4x10s

Dislocations - 3x15

Broomstick movements and arm circles

Bench - max grip

10xbar

10x40kg

10x60

3x85

3x100

3x115

add fury 50

3x135 - 2 board

2x155 - 2bd

2x155 - 2bd

2x170 - 2bd

2x170 - 2bd

1x170 - 1bd

1x170 - 1bd

2x155 - 2 bd

2x155 - 2bd

some good work there and one rep Id rather forget. Still a good reminder of how far I have to go.

Bench - Raw - med wide grip

3x75kg

3x90

3x105

3x120

3x120

3x120

3x120

3x120

Close Grip Rack Lockouts - 18"

2x130

2x130

2x130

2x130

2x130

6x130

6x130

Flys - 4x10x10kgDBs

Dumbell Rows - Farmers walk handles

10x70kg

10x70

10x70

10x70

Med Grip pulldowns

10xstack x 4 sets

Redband pressdowns - 150

Shake and swim 8)

Eats today much the same as always but less red meat for a change.

1. early shake and PB sandwhich

2. 4 cups oats, yog, banana, wheatgerm, milk and 12 eggwhites 2 yolks

3. large chicken breast, 2 kumura, banana, coffee

4. PWO shake (2 cups oats, 4 scoops muscle milk, 1 tin of peaches incl juice into the blender with a bit of water)

5. 1 chicken breast, 1/2 cup cottage cheese, 2 kumura, 1 banana. 1 lt trim milk

6. Lean homemade burgers (1 bun, 4 patties, slaw) milk

7. probably a shake

[Big john]

You are indeed...Mr Mass! nice training bro, Hows that 50 fury treating you?

[steak]

You are indeed...Mr Mass! nice training bro, Hows that 50 fury treating you?

Ive dropped 5kgs bro...was getting too fat

the shirts good but Im not...yet :twisted: I pushed too far today and learnt a lesson. Will stick to the program from now on and maybe go to the 52 fury for the lighter stuff like triples at 150-160kg

[Old Bull]

Nice Benching Mr Steak, not to sure about the 5kg drop in BW long as it is fat tho bro :clap:

[steak]

Nice Benching Mr Steak, not to sure about the 5kg drop in BW long as it is fat tho bro :clap:

cheers bro.slowly coming to grips with the shirt now...the weightloss ...well there is none bro! Im just joshing with BJ whose been doing the summer cut for his gurl

[steak]

Week 3 Day 2

Warm ups

sled + 40kg - 8 mins continious - some backwards

Band stomps - green band - 100

Band knee ups - green band -100

Light GMs - 50

Squats

10xbar

10x60kg

3x100

3x120

3x140

add wraps and belt

3x165

add super cent

3x180

3x200

3x200

3x200

3x200

Speed Squat - low box

3x100 - super cent - straps down, belt and wraps

3x140

2x160 + red and blue bands

2x160 +

2x160 +

2x160 +

2x160 +

2x160 +

2x160 +

2x160 +

Rehab - bands - 200 movements ans 150 for elbows

Abs - 60 heavy weighted movements

[steak]

Week 3 Day 3

trained with SFS - always a good sesh

Warm ups

bike 7 mins (80rpm/32km/hr)

Lite GMs - 3x20

Ab bar twist - 3x20

Stretches - back, glutes, hams, quads, calves

Deadlift to knees

6x60kg

3x115

3x140

3x160

3x160

3x160

Bench

warm ups - rotator trisets 3x10 3 sets

10xbar

10xbar

10x60kg

6x85

5x90

4x105

3x115

3x120

3x120

2x127.5

3x120

3x120

4x115

6x110

8x100

10x90

10x80

Suspended Band Deadlift - green band - fully deloaded below knee

3x140

3x170

3x190

3x190

3x220

3x220

3x220

3x220

Close Grip Board Lockouts - 4 board

6x80

6x100

6x120

6x120

6x120

6x120

6x120

[startinfromscratch]

im just heading down to births/deaths/marriages to change my name.. :pfft: :pfft:

[steak]

Week 3 Day 4

Warm ups

YTWLs x3

Rotator trisets x3

Disclocations 3x15

Bench

10xbar

10xbar

10x60kg

3x75

3x90

3x105

2x120

add loose 52 Fury - all to 1 board and long pause

2x145

2x145

1x160

1x160

1x160

1x160

Squat after stretches - raw no belt or wraps

3x60kg

3x100

3x120

3x140

3x150

3x150

3x150

3x150

Bench - speed, med grip, raw with red band wrappped around bench and bar

9 sets fo 3 at 75kg+band - 10 sec rests between sets

Close Grip Bench

5x80

5x90

4x105

4x105

4x105

4x105

DB Flyes - 5x10x10kgDBS

Rehab - red band pressdowns - 175

Good session considering I worked a bench marathon yesterday to 85% and was feeling it in the delts but came good as I got into it and benched strong and fast the whole session.

Weekly Round Up

Im really enjoying this workload which when I initially looked through it and ran my numbers I thought it looked like quite a bit...and it is but Im managing pretty well so far doing the 4 days lifting and 1 day of conditioning (tyre, sled, hammer sort of thing) and using the sled for wram ups on big leg days. Taking each session as it comes and I havent missed a rep other than a slippery shirted bench at 170kg that got away on me and a false start in a heavy pull due to my "grip and rip" crevicing my callouses.

Squat - although Im missing the warps and belt and heavier raw work I feel like my technique has benefitted from the likes of above at 50% - 75% raw no belt and wraps. I have taken vid - will post when I have time. Good things coming here as long as I keep the rehab up on my knee and abductor and stay out of trouble.

Bench - with so much bench work and assist work its hard to tell how its really going. This is my first equipped cycle too so today when I swapped to a loose shirt I was happy to find the work easier than expected - have vid too and again will post when I have time.

Deadlift - as is usual for me at this stage Im making the lifts but having to work pretty hard although there are minor flashes of brilliance when the bar unlatches quickly and easily and the sets get ticked off quick but on the whole I feel a bit toasted with the pulls at this stage. The new bars have plenty of knurling sticking up and at the end of most work over 200-220 the hands are sore. The original bar is comfy as though but not always free.

Speaking of new...I scored another powercage today along with 300kgs of steel plates (10 x 20s and the rest smaller), a couple more bars and a bench. Bit of a bidding war at the end but I emerged the winner

Also inherited a 100kg SM log from Wookie but I will shave it down, pimp it up and make it less knarly and more usable at around 70-80kg. Cheers Bro!

Eats have been good and mostly clean with about 5000-6000 a day going in and Im sitting comfortable at 132-133kg at the moment. Will give it another push when things settle down a bit. Conditioning tomorrow so will take the sled for a looong walk :twisted: and rehab the abductor, knee and elbows.

[steak]

[steak]

Conditioning

Sled

Non stop except to up the weight, turn around or add a 40kg kid. 15 mins hard out up to 60kg including lunges, runs up hill, striding backwards and anything to increase the pain :twisted:

Poundstone Shoulder Hell and other stuff

20 big hits to tyre, rep out with standing DB Press x 3 - no resting

Side lat raise supersetted with rear delt flyes x 3 - no resting

Lat Pulldowns (stack x 12) supersetted with DB Shrugs x 3 - no resting

Barbell Curl (60kg) supersetted with Reverse Curl x 3 - no resting

Abs - weighted

Rehab

Red band pressdowns - 200

Blue band knee ext - 150

Blu band knee flexion - 150

Stretches to finish...delts are loving this after a heavy bench work load this week.

[Big john]

solid work bruv on the benching and squating....mean depth on the raw work bro!

[steak]

Week 4 Day 1

Warm ups

YTWLs - 3x3

Rotator triset - internal x 40

external x 40

Plate round the worlds - 30

Band Pull-aparts 3x20

Bench - raw max grip

10xbar

10x60kg

3x85

3x100

3x115

3x115

2x125

2x125

2x125

2x125

add loose fury 52 -all touch/pause/go its that loose

3x145

2x155

2x155

2x155

2x155

Bench - raw -med grip

3x75

3x90

3x105

3x120

3x120

3x120

3x120

Rack Lockouts -raw, med grip

2x125

2x125

2x125

2x125

2x125

DB Flyes - 5x10x10kgDBs

Dumbell Rows

10x30kgDBs

10x50s

10x50s

10x50s

10x50s

Lat pulldown-wide grip - 4x10xstack

Redband pressdowns - 150

[tinytraps]

Bro mean stuff! With the benching get that eccentric faster save all the gas for the press, arse moved around abit on the early ones but the last ones were good. Raw squat looking good dont think shazad would have an issue with that

[steak]

Week 4 Day 2

Warm ups

Sled - 10 mins no-stop mix of lunges, walk, jog, hill, and backwards

Stretching - 10 mins

Good Mornings - 50 x light

Squat - raw no belt or wraps

10xbar

10x60kg

3x100

3x120

3x140

3x160 - add belt and wraps

add suit - loose super cent 52

3x180

3x200

2x220

2x220

got depth on all these and I will bring the suit(Wookies old one that i havent washed at all since inheriting it and it was unwashed when I got it so loose then too) well its time to wash it for 2 reasons - fit mostly but there is also an aroma that is becoming a little off-putting when at the bottom of the squat I will try to shrink it back to a real 52 and see how it goes on friday. One thing though...when I get my original cent 52 on the bugger is tight as now which means 2 things...Ive grown and secondly its gonna have some "pop" 8)

Squats - raw no belt or wraps

2x100kg

2x120

2x140

2x160

2x160

2x160

2x160

Pause Squats

4x100kg

4x100

4x100

4x100

Eats today which are helping with the fatigue (just quietly there is a good dose of Sheiko Flu in the camp at the mo :roll: 2 team members feeling it hard)

1. 12 egg whites, 2 yolks, 2 cups oats, 1 cup yog, wheatgerm, milk

2. 400g mince with veges and 3 spuds

3. 2 chicken breasts and 4 spuds, 1 banana

4. 400g mince with veges, 3 spuds, mass shake with 1 cup of oats added

Training - 1 legend drink (30gs of simple and complex carbs, 9 gs of protein incl multi vits)

5. Shake - 150g cytogainer, 2 spuds, 1 cup of oats, 1 tin of peaches and water all in a blender.

6. 500g rump steak, tbsp peanut butter on whole meal toast (2 slices)

7. shake

[Big john]

wouldnt surprise me with the flu going around camp bro, good eats going down bro

[steak]