Mind over Macros

[HarryB]

very nice benching 140 x 3 mate awesome keep it rolling

Pencil Neck

i was also thinking this...

Me three! I like the volume in that sesh too 8)

Me four! Good solid benching!

[steak]

Thanks team! easing back into this heavy phase slowly...gotta get the flex/mob work back on track...once you have it good you dont want to stop it as even the slightest tightness feels out of place...like tonight, I was tight in the hips and lower back.

Week 1 Day 2

Foam roller

Mobility Drill

feeling tight

Squat

3x10xbar

10x60

5x100

5x140

5x165

5x165

3x180 - b/w

3x180

3x190 - 75%

3x190

3x190

GHR - 3x10xBW + red band

Speed squat - box at just on depth - will drop to low box and add bands as I move on

6 x 3 x 125kg - 50%

St calf raise - front squat stance

15x125

10x140

10x140

10x140

30x100

Heavy stretching :twisted:

Bad food and hydration day...work got in the way...will get better prepared here.

[steak]

was sussing out the tight hip/ham thing today and was going over last nights squats...you can clearly see it in the last 2 squat...vid is good for this sort of thing. anyway off to fix it...

[steak]

Week Day 3

Massive mobility session..if it could be done it was

Agile 8

Simple 6

GHR

and a heap of extra stuff from Synergy Athletics, Mag Mob and others.

Wound it off with tyre steps up till I near chucked...and I still dont feel right

1.5 hours in all.

Got to get back in the groove :twisted: :nod:

[ThePman]

was sussing out the tight hip/ham thing today and was going over last nights squats...you can clearly see it in the last 2 squat...

Have you considered squatting to a max every day?

[steak]

was sussing out the tight hip/ham thing today and was going over last nights squats...you can clearly see it in the last 2 squat...

Have you considered squatting to a max every day?

of course I have...I find it strange you need ask bro

[tinytraps]

Nice training porky 8) Good to see you back into the hybrid, big total is coming :nod:

Other items on the agenda, good friday is coming up. Will CBC be open?

[steak]

yes - the show must go on :twisted:

[tinytraps]

I see. Will there be another Good friday tin fest as there was last year? Id be keen to smash some tin with the crew again :twisted:

[PeterDolan]

How tall are you? Look over 6" am I right?

Good squatting there mate

[steak]

I see. Will there be another Good friday tin fest as there was last year? Id be keen to smash some tin with the crew again :twisted:

fax them bro - keen as a bean.

How tall are you? Look over 6" am I right?

Good squatting there mate

6'3" Pete @141kg - just getting back in the groove on another round, 190 is an easy squat. Only took the vid to show how tight Id gotten from a week off the hard out flex/mob work Id been doing :roll: Have begun righting this now and should be all back tom where I was (raw squat 240-250kg) ..maybe 2 weeks or so.

Difference this time round will be the introduction of a loose squat suit and loose bench shirt whilst still boxing on with the raw work. Plenty to do to say the least and if the flexibility and mobility aint there there I wont make it to week 12-13 :roll:

[PeterDolan]

Lord knows I need more flex work

[steak]

Im starting to see a couple of the BBs here do a bit more of it...the other night there were more of us lying on the floor than were in the racks

[Viking Power]

Im starting to see a couple of the BBs here do a bit more of it...the other night there were more of us lying on the floor than were in the racks

OH GOOD GOD......... :pfft: :pfft:

[Big john]

Im starting to see a couple of the BBs here do a bit more of it...the other night there were more of us lying on the floor than were in the racks

flexfest!

[startinfromscratch]

steak,...... hes getting

FLEXISWOLE

[steak]

Im starting to see a couple of the BBs here do a bit more of it...the other night there were more of us lying on the floor than were in the racks

OH GOOD GOD......... :pfft: :pfft:

when youre all bound up bro...I'll remind you of this post

flexfest!

its paying off bro..amazing to see how supple the girls have become :shifty: :grin:

steak,...... hes getting

FLEXISWOLE

hope youre right..im a better lifter when Im feeling freed up and tend to recover better/faster = win 8) 140oddkgs wallowing around on the deck cant be pretty though

[steak]

Week 1 Day 4

Mobility drill

+

GHR - 3x10xBW

+

Light conv deadlifts - 2x10x60kg

Deficit deadlift - raw, 2" block, no belt

10x60

5x100

5x140

5x165

5x165

3x180

3x180

3x180

Close grip bench

2x10xbar

10x60

5x80

5x100

5x115

5x115

5x115

Rack Pulls from below knee

10x100

6x140

3x180

3x200

3x210

3x210

3x210

One arm DB ext

3x12x15kgDB

GHR

3x10xBW+red band

Cable press downs

3x10x75kg

Blue band pressdowns - rehab - 150

Stretches - 15mins

[steak]

Week 1 Day 5 - assist

Warm up

sledge hammer on tyre - 2x60 (core stance)

Mobility drill

light rotator work

GHR - 3x10xBW+Red band

Pulldowns - hammer grip

10xstack

10xstack+1 chain

10xstack+2

10xstack+3

10xstack+4

Dropset down to 75kg

1 arm T bar rows

10x1plate

10x2p

10x3p

6/8x4p - strap

10x3p

Overhead press - standing/strict

10xbar

10x40

10x60

10x70

10x70

6x80

6x80

Side lat raise

3x12x25lbDBs

2x10x20kgDBs

DB curls

4x10x20kgDBs

Overhead cable curls

3x10x55kg

dropset down to 10kg - good flush out

Stretches

Tidying diet up and back down to 139.5kg today@20.5%BF

eats will be like this for a while to get it back under control

1. 12 egg whites, 1 whole egg, 1 cup cooked oats, 1 cup yog, 1 cup milk and 50g shake

2. steak and 1 cup rice, 30g nuts

3. 250g chicken breast, 1 cup rice, 1 banana

4. as above

5. PWO shake and 75g dextrose - occasionally 1 cup oats or banana too

6. 180g tuna, 200g lite cottage cheese

5000 cals....some days will be up to 5400 or there abouts.

[Big john]

another solid slog in both areas..food and trains :clap:

[steak]

Week 1 Day 6

MMD - massive mobility drill :grin:

still tight in left hip but coming right

all done 3x10 and stretches all 2x30secs

Foam roller, softball and lacrosse ball (lacrosse ball is hard rubber about tennis ball size and is murder)

Glute stretch

about 4 different hip stretches

leg swings - in out all about + circles

knee ups

hiesmans

roll into V sits

groiners

abductor stretches

overhead squats and front squats

dislocations and side dislocations

shoulder savers

rotators

pec band stretch

lat stretch

blue band pressdowns

bar presses - 3x20

arm circles

all pushed through pretty fast for an old fella and had a good lather on in the humidity. resting 2moro - introduce equipment next week

[steak]

Week 2 Day 1

Another season of welts begins and to be honest my first whole hearted attempt at getting the lifting sorted out in the equipment. I will take it easy to start with and get it right rather than dabble in it here and there as I have in the past.

Warm up

Bike 10 mins - fast spin - 90rpm

Foam Roller

Mobility Drill

Bench -raw, wide grip. Idea this week is to leave plenty in the tank.

To elaborate on what Im doing with grips on bench. Close grip will be on deadlift day and close grip is thumb and fore finger on the edge of the chrome. Med grip is pinkies 2 fingers inside the rings, wide is for my raw bench and is index fingers on the rings and max is right out as far as Im allowed to go...this is for shirted work.

10xbar

6x60

5x80

5x100

3x120

3x130

3x135

plenty left in the tank as the programme asks

3 board - raw, med grip

6x120

5x130

4x140

3x150

3x160

Reverse band bench - raw, wide grip, green bands

(bands almost deload at the top and I may choke them up a bit??)

6x140

5x150

4x160

3x170

Shirt - fury 52 - completley out of a groove so feeling my way in - max grip

150x3 - 2bd

160x1 - 1bd - lost groove big time :roll:

160x1 - 1bd - good, fast

165x1 - 1bd - good

165x2 - 1bd - good

halbert raise - 3x10x25lbDBs

light rotator work - 3x10

DB flyes - 3x10x25lbDBs

May swap the shirt over to the Katana as its looser and I have another to play with so this is going to be a work in progress.

Was a long session as I was helping the girls and getting things set up right for the weeks ahead.Thanks to Corey for his help..churr bro!

[Corey1982]

Was a long session as I was helping the girls and getting things set up right for the weeks ahead.Thanks to Corey for his help..churr bro!

No worries good to be around and the crew has helped me out in the past.

I personally wouldn't choke the bands as I'm sure you find in the coming weeks, having that heavy load in your hands at the top during those reverse band sets is really going to condition you to handle big weights when the shirt comes on and you begin to get a feel for jacking it up to get full effects out of the shirt.

It will give you more confidence during the raw work as well, you may even find come your close grip day the weights seem lighter than usual.

[startinfromscratch]

looking good kraka :nod:

[Big john]

jack it up bro...lets it the welts on!