Mind over Macros

[Viking Power]

Good Benching Big Guy 8) and good outcome

VP

[startinfromscratch]

good work Claytonovs 8)

[red machine]

killin that bench mate!! 8)

[steak]

killin that bench mate!! 8)

yeah mates...happy with that outcome so will pursue it again but may swap out the loose tired Fury for my Tonkaized Katana :twisted: Might have to put some meat on my arms though :roll: Please excuse me if you see me curling..its for a good cause!

[steak]

Week 13 Day 2

Warm ups

Light sleddin

Violation - 10 mins

hard ball - 5mins

Light Gms - 30

PNF stretches - 5 mins

Squat - raw - deloading

10xbar

10x60

10x100

5x140

5x180

5x180

5x180

Like speed reps

Had a play with the Inzer Gripper Wraps - loved them!

GHR - 6x5xBW

St Calf Raise - front squat stance

20x60

20x100

2x140

20x180

20x180

50x100

Stretches - 10 mins

[Big john]

Had a play with the Inzer Gripper Wraps - loved them!

thats 2 good reveiws, they are on ly list!

[startinfromscratch]

i had a vision today of me squatting at the sept comp in a set of grippers that look alot like yours

[red machine]

killin that bench mate!! 8)

yeah mates...happy with that outcome so will pursue it again but may swap out the loose tired Fury for my Tonkaized Katana :twisted: Might have to put some meat on my arms though :roll: Please excuse me if you see me curling..its for a good cause!

haha ill turn a blind eye

[Big john]

Heres the latest wednesday teaser! Enjoy

[bar-belle]

Week 13 Day 3

warm ups

sled - 400m x 60kg (mix of forwards and backwards)

Violater - 15 mins

hard ball - 5 mins

Band GMs - 50 - blue band

Abduction and adduction - red band - 45 each leg

PNF stretches - 5 mins

Deadlift - sumo, raw

10x60

6x100

6x140

3x180

3x200

3x200

3x200

all felt easy and pretty much in the groove. Snappy even. Calling it a deload

Close grip bench

10xbar

10x60

5x80

5x5x100

Cable pressdowns

4x10x75kg

Red band pressdowns - 300

Feeling a bit wreaked these last few days...deload will help.

Eats have been good but Ive had to blend a couple to get them in..fatigue does funny things to ones appetite. Some ice cream can help

[Big john]

wrong login? :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft: :pfft:

[steak]

yeah...shes always nickin my stuff too

Week 13 Day 3

warm ups

sled - 400m x 60kg (mix of forwards and backwards)

Violater - 15 mins

hard ball - 5 mins

Band GMs - 50 - blue band

Abduction and adduction - red band - 45 each leg

PNF stretches - 5 mins

Deadlift - sumo, raw

10x60

6x100

6x140

3x180

3x200

3x200

3x200

all felt easy and pretty much in the groove. Snappy even. Calling it a deload

Close grip bench

10xbar

10x60

5x80

5x5x100

Cable pressdowns

4x10x75kg

Red band pressdowns - 300

Feeling a bit wreaked these last few days...deload will help.

Eats have been good but Ive had to blend a couple to get them in..fatigue does funny things to ones appetite. Some ice cream can help

[Old Bull]

Good to see the Sumo coming along :clap:

[bar-belle]

Man you guys trained with some intensity tonight :twisted: that was impressive :nod: Wes is going from gypsy to tank status with you smashing him around like you did :clap:

[Big john]

abit of rough housing in coast eh?

[steak]

Good to see the Sumo coming along :clap:

yup...enjoying it bro...its finally starting to click and will test soon. I dont think it will be as strong as my conv pull but Id like to do more of it and think I'll leave it in the next cycle too if I pull close enough to my conv pull. The aspect Ive enjoyed is learning it from scratch..trial and error etc to getting it feeling right. It probably still needs tweaking to get the most out of it but for 6 weeks worth Im happy enough bro

Man you guys trained with some intensity tonight :twisted: that was impressive :nod: Wes is going from gypsy to tank status with you smashing him around like you did :clap:

They thought we were mad but intensity is where its at for what hes after. Remember we used to train like that when we wanted to grow muscles :wink:

abit of rough housing in coast eh?

gentle encouragement... right up to the point of bursting into flames from the burn :twisted:

[Big john]

yup...enjoying it bro...its finally starting to click and will test soon. I dont think it will be as strong as my conv pull but Id like to do more of it and think I'll leave it in the next cycle too if I pull close enough to my conv pull. The aspect Ive enjoyed is learning it from scratch..trial and error etc to getting it feeling right. It probably still needs tweaking to get the most out of it but for 6 weeks worth Im happy enough bro

watch this space :nod: ....with the way your squats going up bro. your sumo is gonna put up some good numbers

[steak]

Week 13 Day 4 - assist

Trained with the Slippery Gypsy - I go - you go styles...good blowout.

Warm ups

sled - 60kg x 200m

Violater - 10 mins

hard ball - 5 mins

Assist work

Pendlay Rows

10x60

8x100

8x100

8x120

6x140

6x140

rep out - 11x120

Med grip pulldowns - hammer grip

10xstack

10xstack

10xstack+10kg chains

10xstack+10kg chains

8xstack+20kg chains - --> dropset

St DB Press - 50%

4x10x25kgDBs

2x10x30kgDBs

DB curl

2x10x20s

2x10x25s

2x8x30s

Passed a 40kg ezi-bar back and forth to each other for a about 4-5 sets of failure and then repped out with blue band round the bar too

Red band pressdowns - 300

stretches

Proudly brought to you by Wendys icecream tonight - ta Rechelle =P~

[steak]

watch this space :nod: ....with the way your squats going up bro. your sumo is gonna put up some good numbers

I'll take any carryover either way thanks

[steak]

Week 13 Day 5

Trained with Big John and with a partial tear of the left bicep tendon - rightly or wrongly but held back at the top end

Warm Ups

Violater - 10 mins

hard ball 5- mins

Stretches - 10 mins

Squat - raw

2 x 10 x bar

6x60

3x100

3x140

3x180 - add belt

1x200 - add wraps

1x220

1x240

All pretty easy.

Helped John with suited squats and shirted bench which with a bit more time will come good. took some vid ..will post it up later

[Viking Power]

good squatting as usual Captain Damo :wink: I saw your picture on FB I hope its nothing to major bro, I thought all tendon tears only came from not warming up?

I noticed Brian Scwab from the states torn his hamstring muscle but he brought that down to not warming up, in saying that once I did load the squat bar to 300 and set saftey bars high just so I could break the squat to SK disgrace hahaha only to see what it felt like and I felt a light bicep strain weird and i was warmed up so you knows good luck on monday with the scan 8)

VP

[steak]

Yeah it will be sweet bro..cheers

Might have been the rows last night or something else ...who knows. Small judder bar bro is all and Im sure I can 'hab it easily. To be honest Ive been feeling a little pain there after heavy work in the shirt.

[Viking Power]

Yeah it will be sweet bro..cheers

Might have been the rows last night or something else ...who knows. Small judder bar bro is all and Im sure I can 'hab it easily. To be honest Ive been feeling a little pain there after heavy work in the shirt.

sweet mate 8) I'm sure its all good you are fairly smart with ya training catch up soon

[steak]

[Big john]

Strong in raw squat you are...hmmmmmmmmmmmmmmmmmmmm