Mind over Macros

[steak]

Churr bros 8)

Week 2 Day 2

Warm ups

Bike - 7 mins fast spin - 90rpm

Mobility drill + light stretches (dynamic)

Squat - raw

10xbar

5x60

5x100

5x140

3x180 - B/W

3x200

2x220

all fast, deep and easy

Add suit - Wookies old Cent 52 - loose (first time back in the suit for ages)

1x220

1x240

1x240

1x240

1x240

it was here I realised that I was batting above the line at 92% and probably wasnt doing myself any favours for later on despite how easy they were. (last suited max was 262.5kg)

dropped back to 85% and upped the reps to 3s

3x220

3x220

again fast and easy. May have to tweak my max up a bit (cautiously) and see how it goes after a few weeks of the suit work. Nose still letting go on the heavier sets...back to the docs :roll:

GHR

3x8xBW

2x5XBW+red band - tough now that Im doing them right and they nail me.

St Calf raise - front squat stance. These have pretty much eliminated the calf pain and knee tendon pain I had...a theory pays off.

20x60

20x100

15x140

10x180

10x180

15x140

Heavy stretching - 15 mins - some partnered

[tinytraps]

Good start to a new cycle broski :nod: What times a good time for training come friday?

[steak]

Good start to a new cycle broski :nod: What times a good time for training come friday?

After lunch sound decent bro? :grin: Good to have a few calories in then tank wit these sessions. Talk with BJ and see if hes keen?? Troy and Rikki could in too?Will ask Rik when i see him....

[steak]

Week 2 Day 3

had the snozz cauterised ....again... today so only light duties of bike, light mobility work and heavy stretching for me...

Last nights squats..well some of

[tinytraps]

Good start to a new cycle broski :nod: What times a good time for training come friday?

After lunch sound decent bro? :grin: Good to have a few calories in then tank wit these sessions. Talk with BJ and see if hes keen?? Troy and Rikki could in too?Will ask Rik when i see him....

Say 2ish? BJs going to be heading down to HBSM so hes out! Hopefully the viking and big red will be able to make it same with the team robbie, bobby etc....

Them some tidy squats right there 8)

[Big john]

Good start to a new cycle broski :nod: What times a good time for training come friday?

After lunch sound decent bro? :grin: Good to have a few calories in then tank wit these sessions. Talk with BJ and see if hes keen?? Troy and Rikki could in too?Will ask Rik when i see him....

Say 2ish? BJs going to be heading down to HBSM so hes out! Hopefully the viking and big red will be able to make it same with the team robbie, bobby etc....

Them some tidy squats right there 8)

a year to the date almost....faaaaaark time flys when your having fun. im be in hawkes bay with nate, prob drowing myself in kava! bwahahahaah

[steak]

2 days off lifting to let the nose heal up..might be just about there. Went fishing, nailed some good snapper to 6kg and rested up. Nose though has been a real pain in the jacksy while it trys to heal....simply things like bending down to do up a shoe lace would bring on a bleed...hence the cauterising.

Back into some light lifts today so I didnt rupture the Docs work

Week 2 Day 4

Light mobility stuff

Deadlift - sumo, raw.

5x110

5x110

3x145

3x145

3x160

3x160

3x180

3x180

work in progress these. Still getting set up right but easy enough

Bench - med grip , raw

10xbar

10x60

5x80

5x100

5x115

5x115

5x115

5x115

5x115

easy as...as it should be.

Did some light rack pulls to finish. Good yakking with Tinytraps and Corey when the rush was over 8)

[steak]

Week 2 Day 5 - still on light duties while the nose heals.

Assist work

warm up - mobility drill and stuff

Band rows - 2 sec hold contraction

2x15x2 blues

4x12x 2 greens

DB Rows supersetted with close grip pulldown (V handle)

Rows - 50kgDBs and the stack for pulls

4x10s

then 3x5x80kgDB pendlay row

Overhead press - strict

10xbar

10x40

10x60

10x70

5x80

5x80

Side lat raise

4x12x25lbDBs

band pull-aparts

4x10x blue band

DB Curls

6x8x20kgDBs

Band pressdowns - rehab - 150xblue band

stretches

Eats have been clean.

[steak]

Week 3 Day 1

BW - 137.7kg

BF% - 20.25% so a drop of 2kgs of fat over 2 weeks and LBW stays the same. Happy with that considering I havent done much cardio.

Warm up

Foam Roller - 10 mins

Simple 6 with added work

Bench - raw, wide grip

10xbar

10x60

5x80

5x100

5x120

3x130

3x137.5 - a little more progression as directed - easy

3 board - raw, wide grip

6x120

5x130

4x140

3x150

3x162.5 - progression again

Rev band bench - green bands, wide grip, raw

6x140

5x150

4x160

3x172.5 - progression again

Shirt - 52 fury, max grip

3x155 - 2 bd

3x160 - 2 bd

3x160 -touch and go on 3rd

1x165 - 1bd

1x165 - carpet

1x165 - touch

1x165 - touch pause

1x165 - belt on shirt down - went too low

1x165 - belt on shirt down - touch go

1x165 - no belt - touched easier, pause and go

1x165 - no belt - touch pause go

shirt felt better today....miles to go yet.

Flys -3x10x12.5kgDBs

Halbert raise - 3x10x12.5kgDBs

Rotator trisets - 3x10x10lbDBs

Blue band pressdowns - 200 on the trot

[Old Bull]

Nice solid day on the Bench Sir, especially for light duties :naughty:

[steak]

Nice solid day on the Bench Sir, especially for light duties :naughty:

ta bro....I need this cos my bench is weak for a SHW and besides it didnt bleed so Im calling it healed? Not too sure about the sqauts 2moro though. :?

I just dont seem to get much from the shirt or the suit to be honest...Im not feeling any super amazing "pop" out of the hole or off the chest and Id be lucky if I got 10-15kgs from them. Its loose gear and I have tighter gear to move onto so no panic at this stage but its irking me a bit.

Might have to start a raw fed

[Old Bull]

Nice solid day on the Bench Sir, especially for light duties :naughty:

ta bro....I need this cos my bench is weak for a SHW and besides it didnt bleed so Im calling it healed? Not too sure about the sqauts 2moro though. :?

I just dont seem to get much from the shirt or the suit to be honest...Im not feeling any super amazing "pop" out of the hole or off the chest and Id be lucky if I got 10-15kgs from them. Its loose gear and I have tighter gear to move onto so no panic at this stage but its irking me a bit.

Might have to start a raw fed

Good training in loose gear D, the tighter stuff throws the line out and sometimes in the Bench Shirt you cannot retract the shoulders properly. Good plus in the loose developes your raw strength though.

Bit like me in the Bench just seems to be going no where at the moment.

[steak]

Cheers bro...I'll stick at it of course and get it right as time goes on. Not after any really stunning gains at this stage just learnin along the path. :grin:

[steak]

Week 3 Day 2

Warm up

Mobility drill and light stretches

Squat - raw

10xbar

10x60

5x100

5x140

3x180 add belt

3x180

3x200 add wraps

3x200

2x220

Add loose suit - super cent 52

3x225 - depth

2x240 - high

2x240 - high still - the weight isnt the problem its the groove of the suit draggin me forward.

3x225

3x225

nose felt like it was going to let go so I stopped here - I squat the 240 raw better than in the suit :twisted: It will get better though just frustrating at the moment. I also had to work in one of the powercages as there was only Corey to call upon for a spot and I didnt want no stuff ups. These racks dont let me use the wider grip so now Im a bit sore in the left delt.

GHR - 6x5xBW

really getting the feel of these now and they are dealing to the hammies

St calf raise - off a high block, front squat stance, long pauses

10x100

10x100

10x140

10x140

off floor

3x10x160

Stretch - 10 mins

Was whisked away at the end for a long hot soak at Waiwera Hot Pools stopping on the way at the nutrious sandwhich shoppe - Boss burgers, the 1st real cheat in 2 weeks.

[steak]

Week 3 Day 3

1 hour cond/mob/flex training...rain showers made the sled slide a bit easier.

Alls feeling pretty good again 8)

[steak]

Week 3 Day 4

Mobility drill and extra stuff like KB swings and light band GMs

Deadlift - sumo - raw

10x60

6x100

5x140

4x160

3x180

3x200 - add belt

3x200

add suit - Velocity 52 - loose

1x220

1x220

1x230

1x230

1x230

1x230

1x230 - slow/tired

1x220

1x220

first time in the suit for a full session. belt and suit sort of knocking the air out of me as I got down to the bar...fixed by backing the belt off a notch and chnaging the set up a bit. Feet snuck out a bit wider for the last 3 but I was tiring. happy with progress here.

Bench - raw, med grip

10xbar

10x60

6x80

6x100

5x115

5x115

5x115

5x115

5x115

Flyes - 3x10x25lbDBs

Rack pulls from below knee - raw

5x100

5x140

5x180

5x220 - add belt

5x240

5x240 - tired

Landmines - 3x20x20kg

Stretches

[startinfromscratch]

strong sumo brah! esp as yoou havent done alot of it. you may find it eventually benfits you more? less lower back work?

[bigskinny]

nice work steak.

[steak]

strong sumo brah! esp as yoou havent done alot of it. you may find it eventually benfits you more? less lower back work?

not strong yet but happy enough for now with how it went at 85% of my conv lift bro. Suit is loosish too and when it rode up it gave me a good nipping in the sack...brought a tear to me glass eye it did :grin:

Will stay with sumo for this round of training and see where it ends up

nice work steak.

cheers! its going to take some getting used to this suit and lift...plenty of time.

[steak]

Week 3 Day 5

Mobility drill and 2 Mutant Training Circuits (boy..these are different and pretty taxing..glad I tried it and glad I kept it light. I have just the person to drop this on :twisted: :pfft: )

Squat to low box (depth) - raw - speed focus

10xbar

10x60

5x100

5x140

5x160 - added belt (for recovery mostly)

5x160

3x180 - loose wrap

3x180

GHR - 5x6xBW

Incline close grip DB press

4x10x30kgDbs

Close grip flat bench

10x60

10x80

6x100

6x100

6x100

Pressdowns

3x10x75kg

Red band pressdowns - 1 arm each - 150

Light rotator work - 6 sets x 10

[Viking Power]

Keep up the good training Damo and squats looking good mate. 8)

[steak]

Damn!

"Diastasis recti is a separation between the left and right side of the rectus abdominis muscle, which covers the front surface of the belly area."

Looks like Ive done this to myself...pretty tender but long term should be sweet as long as no hernia develops. Too hard too soon?

[startinfromscratch]

Damn!

"Diastasis recti is a separation between the left and right side of the rectus abdominis muscle, which covers the front surface of the belly area."

Looks like Ive done this to myself...pretty tender but long term should be sweet as long as no hernia develops. Too hard too soon?

no equipment bro!

details? fax me

[steak]

Damn!

"Diastasis recti is a separation between the left and right side of the rectus abdominis muscle, which covers the front surface of the belly area."

Looks like Ive done this to myself...pretty tender but long term should be sweet as long as no hernia develops. Too hard too soon?

no equipment bro!

details? fax me

Yeah will do bro...

Equipment will stay unless the authorities say it must end....I hope bodybuilding wont be having a new son! :roll: :shifty:

[steak]

Week 3 Day 6

Foam roller - 20mins

Agile 8 - 3x10 for the lot

Snatch Squat - 5x10 - light

Hits to tyre - 3x20

Split jerks from rack - 5x10 - light

heavy stretching

A bit of a Dr Feelgood session all balsted through with a good pace. Motorhead played loud :nod: