Mind over Macros

[steak]

Cheers OB...I have seen the light bro :grin:

Today was Week 12 Day 2

Warm Ups

foam rollering, scaps, axilla, tris

shoulder savers

band pec stretch

scap presses

rotators

drop presses

BenchMarathon, Raw, max grip

10xbar

6x60

5x80

5x100

5x100

5x122.5

5x122.5

3x132.5

3x132.5

1x140

1x145

1x140

3x132.5

5x125

6x115

7x105

10x90

Flat DB Flyes 3x10x12.5s

Incline close grip DB press

10x25s

10x35s

10x40s

10x40s

10x40s

1 Arm DB ext

4x10x15kgDB

Fatman rows

4x10xBW

Redband pressdowns - 200

[thatwaslight]

Farrk thats some volume

[steak]

Farrk thats some volume

Naa bro...a little under 8 ton for bench. Ive done 11 ton on some of the high volume stuff and the big boys do this regularly. Was good working up to 90-95% though No probs...the rest was assist work really.

[Big john]

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

intense bro :clap: :clap: be keen to try something like that tomorrow night

[steak]

Week 12 Day 3

Warm Ups

Bike - hill - 7mins

light stretches

shoulder saving stuff

Light GMs

Squattage Raw

10xbar

10x60

5x100

5x140

3x160

3x180-add belt/wraps

2x200

1x220

1x240 - PB

3x200

5x180

5x160

5x140 - remove belt/wraps

5x120

5x100

10x60

rooted :twisted:

GMs

10x60

10x60

6x80

6x80

KB Swings supersetted with SLDL

5x10x20kgKB

Happy with raw squat at 240 to depth. got vid...post in morn...eats on

[drizzt]

Mean squats bro :clap:

[Big john]

Mean squats bro :clap:

what the drizz said, mean squatage!

[steak]

...a work in progress...vid

[steak]

Week 12 Day 4

Flex/mob

Bike - hill - 10mins - fast

Foam rollering and ball

Following done in 2 circuits...

A. Mountain climbers

Goiners

Rollinto V sits

Spine bridge

Fire Hydrant - circles

B. Cat/Camel

Scap press

Fatman rows

Band rows

Barbell calf raise - 4x15x140kg - front squat stance

Stretches

[Big john]

...a work in progress...vid

love your work bro :clap: :clap: :clap:

[morattigirl]

Nice D :clap:

[steak]

Che che :wink:

Today was Week 12 Day 5

Bit screwed up this week cos I got blocked sinuses(pollen??) and the boat had an issue and meant I dropped a day to be swingin on spanners.

You know they say "If its got boobs, props or wheels it will give you trouble"

Anyway.... dropped back % a little to compensate

Warm ups

bike - fast hill- 10mins

light stetches

rotators

KB hip swings

light GMs

Deadlift - raw - to 80%

10x60

5x100

5x140

5x180

5x200

3x220 -

3x220

3x220

Bench - raw - med wide grip - to 77.5%

10xbar

10x60

5x80

5x100

3x115

3x115

2x115

3x115

3x115

all easy

Flys - 3x10x12.5kgDBs

Redband pulldowns - 200 and 1 arm - 100 each

Band pull-aparts - 100

Stretches and foam rollering.

[steak]

Week 12 Day 6 Assist

Warm ups

sled +40kg + a variety of kids wanting a 50m ride :roll:

8x50 sled +40kg+kids - 20-40kg models

Light stretches

Hammer grip pulldowns - chins have been flaring up my elbow tendon

10xstack

8xstack+20 Chains

8xstack+30C

8xstack+40C

8xstack+40C

10xstack

Chest supported DB rows

10x35s

10x45s

10x45s

10x45s

10x45s

St DB Press -50%

14x25s

14x25s

13x25s

12x25s

12x25s

12x25s

Side lat raise

4x10x12.5kgDBs

A few light curls to fiinsh but the elbow is sore so flagged it to go time Troy and Rikki time trialing the 6 x 235kg tyre flips - Rikki got down to 12.7 secs with Troy only 1/2 a sec behind. Good battle from 2 determined players. Will stick some vid up when I get time.

Coast Barbell was opened to the public 1 year ago today....weve come a long way in a year...more to come yet 8)

[Viking Power]

good catching up today brother your looking bigger...... and great work on the one year opening mate, I know its taken alot off hard work from you too but thanks for a great place to train in :clap: :clap:

[steak]

NP VP :grin:

Today was Week 13 Day 1

Warm Ups

Bike - fast - hill -10mins

Light stretches and a few mob exercises

Box Squat - box as target - box at parallel

all movements plus green bands (approx 50-60kg at top)

Bands deloading at box.

2x60+bands

2x100+

2x140+

2x140+

2x140+

2x160+

2x160+

2x180+ - add belt

2x180+

2x140+

2x140+

2x140+

2x100+

2x100+

2x100+

Barbell Calf Raise - front squat stance - rehab work

12x60

12x100

12x120

12x140

12x160

12x140

12x120

12x100

Good Morns

10x60

5x5x80

Red band Pressdowns - 300

stretches

Good sesh, got vid of band work to check set up...post it later

[steak]

yesterdays squattage...

[steak]

Week 13 Day 2

More speed!

Warm ups

Foam roller

light stretch

Complex A - 3x20

band pull-aparts

ab crunch

Scap Press

Complex B - 3x20

front raise

drop press

barbell twist

Bench - raw, wide grip

10xbar

10x60

5x80

5x100

5x120

3x132.5

3x132.5

3x132.5

3x132.5

3x132.5

Bench -speed - Raw, wide grip

Blue band wrapped under bench and around bar - bar weight 50%/max

8 x 2 x 75kg + band (10 secs rest between sets)

All fast and tight.

DB Flyes - 3x10x 12.5kgDB

Incline close grip bench

10x60

10x80

10x90

6x100

6x100

6x100

6x100

1 arm DB ext

4 x 12 x 15kgDB

1 arm redband pressdowns - 150 each arm

Good session - bench feeling pretty good.

Rehabing knee and elbow at the moment though...work in progress but the the screwdriver will coming out again tonight.

[steak]

Week 13 Day 3

Cond/flex/mob

Bike - fast - hill- 10 mins

Sled - 60kg 3x100m drags - jog

Light stretch

All complexes done in circuit. 3x20

A

Moutain climbers

Roll in to V sits

Groiners

B

Landmines

BB Twist

Keg arch

C

Rotator triset

Dislocations

Front raise

Stretches

[Old Bull]

Rehabing knee and elbow at the moment though...work in progress but the the screwdriver will coming out again tonight.

Ahhh I see KPs methods coming into play Better You Than Me I am more the Pain Inflictor not the Pain Reciever

Rehab days looking pretty solid :clap:

[Daniel]

[startinfromscratch]

so have you locked in the new squat form then mate?

[steak]

so have you locked in the new squat form then mate?

no....its on the back burner bro...knee issue but I'll be keen to get it up and going well as it feels strong as a raw lift. 240kg with the traditional style is behind me and Im looking for 250 now...doing a speed phase at the mo and then equipped so will be a while away before i test raw...unless....I test beofre i go into equipped phase...undecided yet :roll:

thats auto reg for ya huh

[steak]

Week 13 Day 4

Gimme speed :twisted:

warm ups

light stretch

KB Swings - 2x30

GMs - 2x20

Light Conv deadlifts - 20x60

Deficit Deads - 2 inch block, raw, no belt

10x60

5x120

5x160

3x185

3x185

3x185

Bench - Raw, max grip

drop press - 2 x15

10xbar

10x60

5x80

5x100

5x110

5x120

3x135

3x135

3x135

Deadlift - conv, raw, speed work 50%

all lifts against doubled blue bands

8 x 2 x130kg + bands

10 secs rest between sets

Close Grip Bench raw, 2 fingers on chrome

10xbar

10x60

5x80

5x100

3x120

3x120

3x120

Tricep pressdown SS with cable curls

3 x 12-15 x50kg

Stretches

Good session - got vid

[steak]

a bit of insight into the training at the moment..

[Big john]

a bit of insight into the training at the moment..

Steak Maggnusson pulls! :twisted: good vid bro...hows the band deads help in terms of carry over for the lift?...more speed off the floor?