Mind over Macros

[steak]

Week 10 Day 4

Warm Ups

Rotators

Shoulder savers

Band pull aparts - blue band

Bench raw, med/wide grip

10xbar

10x60

5x80

5x100

5x120

5x120

5x120

5x105

5x105

5x105

Flyes - 3x10x12.5kgDBs

St O/head press - strict

10xbar

10x40

8x60

8x60

8x60

5x70

5x70

3x80

3x80

3x80

Close grip bench

10x60

5x80

5x100

3x120

3x120

3x120

1 arm DB Ext

4x12x15kg

Pressdowns

4x12x75kg

Red band Pressdowns 300

stretches to finish, knee still niggly but been screw drivering it, contrast it, voltaren 150mg day and heat pack it...coming right? doesnt feel like it

[steak]

Week 10 Day 5

Warm ups

knee rehab - bands - 200 movements

Band Iron cross GMs - 50

light stretches

Squat

10xbar

10xbar

10x60

3x100

3x140

3x160 - wrapped knees here for recovery + belt

2x180

2x200

2x200

2x200

add loose super cent 52

1x210 - straps down

1x220 - straps down

1x230 - straps down

1x230 - straps down

Good morns

10x60

5x80

5x100

5x100

5x100

stretches

Squats were good. kinda feel like Im ready to test them ...will see what next week brings

[Viking Power]

8) good squats brother :clap:

[steak]

ta bro...sitting here icing my knee :roll: Im gonna beat the barstool into submission :twisted:

[steak]

Week 10 Day 6

Warm ups

light stretch

foam roller, scap and axilla, tris as an after thought.

Drop presses - 30

rotator trisets x3

Bench Raw, max grip

10xbar

10x60

5x80

5x100

5x100

3x120

3x120

3x130

3x130

2x140

2x140

3x125

4x115

5x105

10x90

Incline DB Press

4x10x35s

DB Fly

3x10x12.5s

DB Curl

10x20s

8x25s

8x30s

8x30s

8x30s

8x25s >dropset, 20s, 15, 10

75g protein shake and maccas :twisted:

[Viking Power]

great benching mate catch ya tomorrow big guy around 12 - 12.30 mint

[Tonka]

What comp are you setting up for sir? You looking to do nationals this year down here in the sunny Bay?

Hey bro.

I havent got any comps planned at the mo. My goal this year is to get stronger and better disciplined...have you seen my year/weight class this year Us old guys have our pride bro :pfft:

Seriously though mate...I promised rach and the girls Id see them through to Aucks and the Nats (see you there) and then poss the Oceanias in Sydney in 2012 if they qualify...which they should. So far as I go, Im going to be getting back on the template soon and seeing how it goes till the BBro where ...if the business lets us we will come down. Id like to get close to 800 before I start competing again so I've got a bit of work to do :nod: Will be in touch soon bro and may even get down to the WBOP comp cos I need a holiday

Awesome bro. Ive been watching the progress of the CBC team on the youtube updates and there is some fantastic work coming out from there. I sometimes review it from when you first started posting and the differences are just mind boggling. Great job DC, your vision and passion will reap (and already are) huge rewards and 2011 is only the start of something big!

Im sure the crew will benefit hugely from having you put the comps aside for the time being. I know how hard it is to train a crew as well as do your own training. As much as I would like to have you lifting with us on the platform at nats this year, I totally understand where you're coming from. I waited 2 years after knee operations before I had the confidence to lift at 3 lifts comps...plus, I wanted to come in lifting a certain weight because these were the personal standards and goals that I had set.

You know you and Mrs Steak and the whanau welcome anytime down these ways in Tonkerville, just let us know when time and business allows...heck, we could possibly squeeze in a train or two while your here :pfft:

Keep up the good work bro! very much looking forward to seeing you all soon. my best to Mrs Steak and the CBC's.

Stay the strongest bro asnd keep up the good work. The training log is looking awesome :clap:

R

[steak]

Thanks mate! 8)

Tonkatown is on the list this year along with The House all going well. Crew say gidday although there have been a few little changes...nothing major but a new face here and there and couple of drop outs...gets hot in the kitchen sometimes and its good to weed them out early, but we still have a good keen and committed bunch all willing to do whatever it takes :twisted:

Will keep you in the loop when my "lifting holiday" begins :wink:

[steak]

Week 11 Day 1

BW - 139.5kg 22%BF

...and its becoming clear that I could have deloaded earlier(not that I have yet ) and now have a niggley knee issue that is taking alot of work to right. In saying this i have not stopped squatting just moved the intensity/volume round to suit its condition at the time. It's coming right but slowly.So far Ive been using, contrast showering, heat pack and then oil and a screw driver handle to massage it deep and directly, stretching, hand massage and band rehab.

No squats to day but they may get done tomorrow

Warm Ups

Foam roller - scaps, axilla and lats and tris

Band stretches

Dislocations

Shoulder savers

rotator work

Incline bench

10xbar

10x60

10x80

5x100

5x100

5x100

3x115

3x115

3x115

One Arm Barbell Row - like T Bar rows with 1 arm

8x1 plate(20kg)

8x2 p

8x3 p

5/6 x4 p

5/6 x4 p

8x3 p

Close grip flat bench

10xbar

10x6-

10x80

5x100

5x100

5x100

3x125

3x120

3x120

10x100

Close Grip Pulldown - v handle

10xstack x 4

Band pull-aparts

3x10x blueband

DB Flyes

3x10x12.5kgDBs

Hot session, sweated buckets, drank buckets :roll:

[Phedder]

One Arm Barbell Row - like T Bar rows with 1 arm

Interesting, I imagine these would require a fair bit of stabilising work?

Catch ya tomorrow, looking forward to it :grin:

[steak]

One Arm Barbell Row - like T Bar rows with 1 arm

Interesting, I imagine these would require a fair bit of stabilising work?

Catch ya tomorrow, looking forward to it :grin:

yeah bro..elbow on leg helps keep the back flat, head up etc

c u then bro 8)

[startinfromscratch]

One Arm Barbell Row - like T Bar rows with 1 arm

Interesting, I imagine these would require a fair bit of stabilising work?

Catch ya tomorrow, looking forward to it :grin:

yeah bro..elbow on leg helps keep the back flat, head up etc

c u then bro 8)

one arm t-bars. interesting..

i was hoping to see some 'boxing' noted in here under gpp bro. :jail: :madman:

[Big john]

nice work going on boss :clap: :clap:

[steak]

churrrr! Working hard has its moments...see below

Week 11 Day 2

Warm ups

light stretches

KB swings - 20kg

Abs - 50 movements+

Deadlift raw, conv

10x60

5x100

5x140

5x180

5x205

3x220

3x220

add velocity 50

1x220

1x230

1x230

1x230 - blew out the belt, pulled bar back into legs and dropped it. Tweaked an errector so stopped and got some ice going right away. feels sort of OK and happy thats all that happened.

This belt is 18months old

[Phedder]

That's gotta be a sign of a good effort One-upped Ronin too, busting a belt > breaking a strap me thinks.

[OnlyHuman]

Shame about the belt :?

Hope your back gets better.

Some belts to look at

http://www.wahlanders.se/shop/catalog/i ... f4ca4389e2

I hear the quality is outstanding.

Just an idea ...

[steak]

Back is tender :twisted:

Belts are $100 delivered...will have one in 2 days

[steak]

Week 11 Day 3

simple 6

agile 8

foam rollering and active recovery for back...feeling better than last night :roll:

[Optimass]

Week 11 Day 3

simple 6

agile 8

foam rollering and active recovery for back...feeling better than last night :roll:

thats a pretty close call mate - lucky it wasn't more serious and/or squating.

[Old Bull]

Damm Steak,

Have not seen one of those go like that before glad everything is ok.

OB1

[steak]

Cheers Opti/OB...could have been a lot worse...could have been heavy Rested up yesterday and just worked on the back with ice/contrast/bit of massage even though Im not really a fan of it and didnt lift so its thrown the week out a bit but no biggie. Glad I did cosI feel better for it

Today was Week 11 Day 4

Warm ups

Sled lunges - 8 x 50m x 60kg

Bike 5 mins - 1 steep hill

Light stretches

Abs - 50 movements

Chins

Squat Raw and kept these light within tolerable range for back/knee

10xbar x2

10x60

5x100

5x140

5x160

3x180 - add belt/wraps

3x180

3x180

3x180

3x180

GMs

10x60

5x80

5x100

5x100

5x100

Stiff Leg Deads

10x60

10x60

10x60

10x60

10x60

KB Swing throughs

3 x 10 x 20kgKB

Standing Bar Calf Raises

15x60

15x60

15x60

15x60

Redband Pressdowns - 200

stretches 15mins

Dont know why but the KB swings flare my elbow tendonitis - odd

Back felt reasonablee and the knee is slowly coming right. Should be back to heavier squatting next week. Want to bag 240-260 raw soon and set new numbers for my next template

Been some Killer Whales eating the stingrays in the bay just down the road...will put some footage up later that we got as they came in. Nothing eats Orca 8)

[steak]

Week 11 Day 5

Warm ups

Bike - steep hill - 6mins

Chins to failure/assisted - 3sets

Rotator trisets -3

Shoulder savers

Plate Fig 8s - 20kg

Abs - 50

Bench - raw, max grip

10xbar x 2

10x60

10x80

5x100

5x120

5x120

5x120

3x130

3x130

3x130

10x100

Incline DBs

10x25s

10x35s

8x40s

8x40s

8x40s

Face Pulls

3x10x65kg

DB Flyes

3x10x12.5s

Redband pressdowns - 250

Been a broken old wagon wheel week. Knee/back issues and I got through with all goals reached other than wanting to squat heavier raw. Next week for that then deload and test if I can heal well enough.

[steak]

Week 11 Day 6 Assist work

Tidied the week up with some extra mahi

Warm ups

axilla and scap rollering

scap press

scap wall slides - no probs with these - can probably leave out

dislocations

Chins

3x10xBW assisted

Close grip bench

10xbar

10x60

10x80

5x100

5x110

5x120

5x120

5x120

10x105

1 Arm Barbell Row

10x1 plate

10x2 p

8x3 p

6x4 p - add strap

6x4 p

Seated DB Press - maintainence - 50%

5x10x20kgDBs

DB Flyes

3x10x12.5kgDBs

Red band pressdowns - 200

[steak]

Week 12 Day 1

Recovery/flex/mob

Stretches, foam rollering (Glutes with ball)

Super Set 1 x3

Sled 60kg - 75m jog

Mountain climbers 10

Superset 2 x3

Sled 60kg - 75m jog

Roll into V sits - 10

Superset 3 x3

Sled 60kg - 75m jog

Groiners - 10

Stretches - shoulder savers, PF, glute, ham, quads calf, back

No rest in super sets was tough...had me gasping pretty well

[Old Bull]

Week 12 Day 1

Recovery/flex/mob

Stretches, foam rollering (Glutes with ball)

Super Set 1 x3

Sled 60kg - 75m jog

Mountain climbers 10

Superset 2 x3

Sled 60kg - 75m jog

Roll into V sits - 10

Superset 3 x3

Sled 60kg - 75m jog

Groiners - 10

Stretches - shoulder savers, PF, glute, ham, quads calf, back

No rest in super sets was tough...had me gasping pretty well

Nice Steak, I need to pick up my GPP might give half of this a shot first you know being and all