Mind over Macros

[nate225]

Deficit DL's treating you well?! :grin:

[Big john]

Tried the tighter suit on the other day too only to get the feel of it. Need to fight more heading into the squat, push back and stick some more tin on the bar.

awsome squats chief....not much in it on the 260 depthwise :clap: :clap: :clap:

[startinfromscratch]

nice work beast!!

when you back to being a comrade??

[steak]

nice work beast!!

when you back to being a comrade??

churr bro...Im a half cast at the mo bro...mixing it with a sheiko hybrid I concocted...seems to be working although that could just be the volume and to be honest Im only really using an auto-regulartory approach.

some scruffy shirt work in mixed shirts...one day when I grow up I'll get back in that kat

[steak]

/quote]

awsome squats chief....not much in it on the 260 depthwise :clap: :clap: :clap:

ta mate....I can drop in better in the looser suit and walk properly the next day too. I'll get this suit working yet...watch this space 8)

Deficit DL's treating you well?! :grin:

Havent done these for yonks...been a robot :grin: I have a few more weeks left to play with stuff like these so will keep them in and work some progression in.

[steak]

Week 5 Day 5

Simple 6

then

Bench raw, med wide grip

10xbar

6x60kg

6x80

6x100

3x120

3x120

3x120

3x130

3x130

5x130

6x100 -each rep paused on chest 2 count

Seated DB Press - light

10x20kgDBs

10x20s

8x25s

8x25s

8x25s

Rear delt fly - pause at top/hold 3 count

5x10x8kgDBs

Face Pulls

3x15x50kg

Flat DB Fly

3x10x12.5kgDBs

Red band Pressdowns - 200

[Big john]

how much cals you knocking back atm bro?

[steak]

varying them bro but eating squeaky clean...you know tuna and rice, cottage cheese clean...saw a vein on my delt today!

yesterday was 5770 cals, today a little higher, and 2moro will be about 5500 which I guess is about average

[Daniel]

getting strong steak, keep up the good work :clap: :clap:

[Viking Power]

Not bad benching video brother, getting stronger on the bench thats for sure but you know what bits you need to sort, pop off the chest is good just lock out strength needs a bit off work its the same for me also brother its starting to come together good stuff keep it up 8)

Good squatting too mate :clap: have a good weekend see ya Monday

VP

[Old Bull]

Agree with VP Steak, first session so a good indicator of where you are and what is needed.

Shot Bro :clap:

[steak]

Cheers fellas. I put it up to be hard on myself! so have good motivation to fix the broken. Im going to try to "relax" the descent of the bar next week and drop it in better. Will post that too to see the diff.

Today was Week 5 Day 6

Recovery/flex/mob

Bike - hill, fast, 10 mins

Modified the Agile 8

PF work

Foam rollering

Scap presses - 3x10

Roll into V sits - 3x10

Mountain climbers - 3x10

Groiners - 3x10 - paused and push into deep squat at top

static hip stretch - 3x20secs

Leg swings - 100

hip circles - 100

abductor swings - 100

stretches - hams, quads, calves

Incline hammer grip DB Press - close grip

5x12x30kgDBs

Hot, fast session with a good HR going on.

Off to the beach for some active recovery and a cool off.

[steak]

yesterday was a rest day other than some swimming at the beach...luckily DoC weren't around to push me out to deeper water with the rest of the pod

Today was Week 6 Day 1

Warm ups

light stretches

Rotator trisets - 3x10

face pulls- 3x15

Bench - raw wide grip

10xbar

10x60

10x80

6x100

6x120

3x130

add fury 52 - loose - played round with a "relaxed descent"

155x2-2bd

165x1 -2bd - scruffy

165x1 - 2 bd - scruffy again

165x1 - 2db - wobbley, slow lockout

155x1-touch/pause

155x1 - touch/pause

155x1 - touch pause

back to raw wide grip

130x3

120x5

110x5

100x10

DB flys 5x10x12.5kgDBs

Bicep curls - 3x8x25kgDBs

Red band Pressdowns - 150

happy with the workload and how it went but it wasnt the "technical" session I was after. Couldnt seem to keep tight tonight with that descent. Plenty of time and plenty to do. Maybe next week :roll:

[Phedder]

Cheers for everything today, some great information and advice that no doubt will help immensely. Great set up you've got at CBC too, might just have to suck up the petrol cost and train there for the 2 months I'll be home next summer :nod:

[steak]

No probs mate...doors always open.

Week 6 Day 1

Light Stretches

and a bit of a mountain climer, roll into V sit, groiner combo

Squat - raw

10xbar

5x60

5x100

5x140

3x160

3x180 add belt and wraps

3x205

3x205

3x205

GMs

5x60

5x60

5x60

5x80

5x80

5x80

Pause squat

5x5x80kg - 4 sec pause

Abs - 100

Band knee rehab - 160

stretches - 15 mins

Trained with Big John while MG did her thing.

Quite a bit of Russian happening in here tonight...and 1 GVT convert 8)

[Big john]

chur for the train and chat bro, we got a firm game plan now

[steak]

Week 6 Day 3

Trained with Mel - you go - I go stylz - no rests

Sled till you're sick :puke:

Sled runs - 50m Holding harness in hands behind back.

sled + 40kg x2

sled + 60kg x2

sled + 80kg x2

sled + 100kg x2PB

Furious cardio and we both near yakked...go you know you want to! :grin:

Flex/mob

Roll into V sits - 3x10

Mountain Climbers - 3x10

Groiners 3x10

Static Hip Stretch 3x20secs

Keg arch - 3x20secs

Stretches -Some partnered PF, glutes, groin, hams, quads, calves, IT, Delt, Pec, Tri.

Sled and CV fitness coming up heaps better now that Im a bit more conditioned.mel got up to 80 this week but got bogged near the end. Im aiming to fill the stack within a few weeks. :twisted:

[Old Bull]

Good sesh above D might need to get the buckets out next time

yesterday was a rest day other than some swimming at the beach...luckily DoC weren't around to push me out to deeper water with the rest of the pod

I know the feeling

[steak]

Week 6 Day 4

Warm ups

light stretches

scap press - 4x10

rotator trisets - 3x10

abs - 100

Deadlift - conv, raw

10x60

5x100

5x140

5x160

5x180

3x205 - add belt

3x205

3x205

Bench - speed, raw, med/wide grip

10xbar

10x60

5x80

2x80+30kg chain - x 8 sets

Incline Close Grip Bench - steep, raw

10x60

6x80

6x80

6x80

6x80

6x80

Rack pull - below knee

5x100

3x140

3x160

3x180

3x180

3x200

3x200

3x200

DB Flyes - 3x10x 12.5kgDBs

SS with

Close grip DB Press 3x20x12.5kg

Bit of stretching and done.

[Big john]

strong pulls bro :clap: :clap: . that the 1st deads session since sumos?

[bar-belle]

na 2nd session in 7 weeks - feeling a bit better and a little fresher.

Today was Week 6 Day 5

Warm Up - Simple 6

Bench -raw, med/wide grip

10xbar

10x60

5x80

5x100

3x120

3x120

2x130

2x130

1x142.5

1x142.5

2x130

2x130

3x120

4x110

5x100

6x90

10x80

DB Flys - 3x10x12.5kgDBs

Light Stretches and light GMs - 10 mins

Squat - raw

10xbar

5x60

5x100

5x140

5x140

3x160

3x160

3x160

Abs - 100

Stretches - 10 mins

Eats

1. early shake - 600 cals

2. 12 egg whites, 2 yolks, 2 cups cooked oats, 1 cup light and tasty on top, yog, and milk - coffee

3. 300g steak, fruit

4. 300g chicken breats with 1tbsp PB and 2 cups cooked rice

5. 250 mince with veg, 2 cupps cooked rice

6. 250 mince with veg, 2 cups cooked rice

Trained

PWO - shake 600 cals

7. tin of tuna with 250g cottage cheese

8. shake with 150 ml trim milk

[steak]

na 2nd session in 7 weeks - feeling a bit better and a little fresher.

Today was Week 6 Day 5

Warm Up - Simple 6

Bench -raw, med/wide grip

10xbar

10x60

5x80

5x100

3x120

3x120

2x130

2x130

1x142.5

1x142.5

2x130

2x130

3x120

4x110

5x100

6x90

10x80

DB Flys - 3x10x12.5kgDBs

Light Stretches and light GMs - 10 mins

Squat - raw

10xbar

5x60

5x100

5x140

5x140

3x160

3x160

3x160

Abs - 100

Stretches - 10 mins

Eats

1. early shake - 600 cals

2. 12 egg whites, 2 yolks, 2 cups cooked oats, 1 cup light and tasty on top, yog, and milk - coffee

3. 300g steak, fruit

4. 300g chicken breats with 1tbsp PB and 2 cups cooked rice

5. 250 mince with veg, 2 cupps cooked rice

6. 250 mince with veg, 2 cups cooked rice

Trained

PWO - shake 600 cals

7. tin of tuna with 250g cottage cheese

8. shake with 150 ml trim milk

[Old Bull]

17 sets not a bad session Steak setting the standard for the year :clap:

[steak]

17 sets not a bad session Steak setting the standard for the year :clap:

aye...good wee marathon.

Today was a hot in the shed

Week 6 Day 6

Foam Rollering - 10 mins

PF Release - leather softball - 5 mins of hell

Stretching - 10 mins

Active recovery for delts/pec/tris - broomstick - 10 mins

Pulldowns - hammer grip

10x105

10x150

10x150+20kg chains

10x150+30 c

10X150+2O c

10x150

Chest supported incline DB Row

10x40s

10x50s

10x50s

10x50s

10x40s

Fat Man Rows

10xBW x 3sets

BB Curls

10x40

10x50

10x60

6x65

6x65

DB Curls

10x20s

10x25s

8x25s

8x25s

Hammer curl

3x15x20kgDBs

Redband pressdowns - 200

Been a good hard week. The effects of the recovery work is really kicking in and I am healing up pretty fast. Delts will be sore for another day hence no overhead work. Maybe tack that onto tues squat session co monday is back in the shirt and I wont be pushing overhead after that. Going to back the weight right off the shirt (loose fury) and just get the tech down pat.

The christmas pud is going away slowly and im sitting on 138.5kg. May give the sled a go with 120 x 4 x 50m tomorrow...that should help shift a bit more

[steak]

Week 6 Day 7

The end of a big week.

Light stretches

H.A.S.DHeavy Ass Sled Drags :twisted:

50m dash

sled is 20kg empty

1. Sled + 2 plates - 2x50m

2. Sled + 4 P - 2x50m

3. Sled + 6 P - 2x50m

4. Sled + 7 P - 2x50 (160kg)

Got some vid - will load 2moro

will up this next week in my quest to fill the sled.

PF work

the lots of stretching for next weeks load.

Beach for some hydro/contrast therapy - Hope I dont get harpooned by the japs