Mind over Macros

[steak]

3x220

good repping there big fella, although i cant help but feel ill be expecting a PM from a certain someone 2mr, telling me off for not keepin an eye on you :doh: :pfft: :pfft:

nice work on the calf posing btw, Opti teaching you afew new angles to try? :twisted:

you can tell a certain someone that you were threatened with violence...after your posing remark this is a real possibility You know the girls like to see my bulging kankles bro...give me this pleasure at least :wink:

[Big john]

You know the girls like to see my bulging kankles bro...give me this pleasure at least :wink:

:pfft: :pfft: :pfft: :pfft:

Just dont beat me up on saturday bro, i might drop the pot of Chop suey 8)

[Old Bull]

3x220

good repping there big fella,

Nice work Steak like the Big Guy said nice reppin :clap:

[steak]

3x220

good repping there big fella,

Nice work Steak like the Big Guy said nice reppin :clap:

cheers fellas...good to get a few out with me broken wing Weights not the problem - grip is

[steak]

Recovery Phase - Week 4 Day 2

Warm ups

Sled + 60kg - 400m

Violater - 10 mins

Dislocations - 40

Shoulder savers - 3x 30 secs

Drop press -40

Specific Rotator work - 10 mins

Bench - raw, wide grip

10xbar

10x60

10x80

10x100

10x120

10x120

Flyes - 5x10

Incline DB Press - 3x8

Red band pressdowns - 300

Another chapter finished at CBC tonight where my 2 girls did the final train before Nationals. They have worked bloody hard...harder than some of the guys, competed very well, gotten technically better and a lot stronger and to be honest havent failed me in any way. Proud of them! :clap:

Its been a good year and we will reset goals after the break but already there is talk of tighter gear, Oceanias...but not before cheesecake and lots of it

Bring on the Nationals!

[poos_n_wees]

Another chapter finished at CBC tonight where my 2 girls did the final train before Nationals. They have worked bloody hard...harder than some of the guys, competed very well, gotten technically better and a lot stronger and to be honest havent failed me in any way. Proud of them! :clap:

Its been a good year and we will reset goals after the break but already there is talk of tighter gear, Oceanias...but not before cheesecake and lots of it

Bring on the Nationals!

Yup they've done the hard yards, in large thanks to the fruits of your labour.

Well done coach! And good luck to CBC at Nats :clap:

[steak]

Thanks T

Ive enjoyed it and seeing the progress of the project....learnt a thing or 2 in the process too :roll:

[steak]

Recovery Phase - Week 4 Day 3

Shortened week due to Nationals...will do sunday as day 4.

Warm ups

Bike - a fast 10mins - flat - 90rpm

Dislocations - 50

Shoulder Savers - 3 x20 secs

Scarecrows - 50

Violater - 10 mins

Assist work - mostly 50%

OHP

10xbar

10x40

6x5x60

DB shrugs - 5x8x25kgDBs

CGBP

10xbar

10x60

10x80

5x5x100

Arm rehab

Pronations - 100

Ecentrics - 100

Hammer curl - 50

red band pressdowns - 300

eats have been pretty big - would have nudged 6000 clas yesterday thanks to the box of chicken and today will be about the same.

[Big john]

what u got sunday?

up for some possible sled mayhem?

[steak]

yes

and perhaps shall we squat the bending rod across the mid upper back 8)

[steak]

Recovery Phase - Week 5 Day 1 yesterday

BW - 144.0kg

Warm up

Sled - 60kg - 300m

Light Mob drill

Violater - 10 mins

Light shoulder mob work

Squat - raw

2x10xbar

10x60

6x100

3x140

3x180 - belt

3x200 - belt/wraps

3x200

GMs - 5x5x60

St calf raise

20x60

3x20x150

SLDL

5x5x60

Arm rehab

light curls

pronations

hammer curls

wrist curls

300 red band pressdowns

PNF and static stretches

Still having problems with my grip on injured arm when squatting. Will be adding more shoulder flexibility work in to help bring my grip in a little closer and see if that helps.

Had an interesting time at Nationals. Both my girls did well with good clean lifting and I had the pleasure of meeting some good peeps....and the displeasure of meeting some complete tools. Thanks to The Doc from PH for giving my arm some attention..... the difference is noticable especially on pronation.

[steak]

Week 5 Day 2 - Recovery Phase

Warm up

Sled + 40kg - 300m (100m were lunge steps)

Light upper body mobility drill - 10 mins

Bench - raw - wide grip

10xbar

10x60

10x60

5x80

5x100

5x120

3x140

2x145

2x145

2x145

5x125

6x117.5

8x110

10x100

DB Flyes - 3x10

One arm o/head DB ext - 3x10

Cable pressdowns - 3x10

Red band pressdowns - 300

Static stretches

[Big john]

Nice benchathon bro

[steak]

Nice benchathon bro

how we roll...injured wing was a a little tender after but not serious. gave it the contrast shower and later a heat pack and screwdriver for 20 mins a piece. right as rain today 8)

still holding back though :roll:

can you imagine how Im feeling :pfft:

[steak]

Recovery Phase - Week 5 Day 3

Conditioning

Sled + 40kg - 100m - fast walks

40 hits to tyre

sled + 60

40 hits

sled + 80

40 hits

sled +100

40 hits

sled +120

40 hits

sled + 140

gasping :shifty: and 0 hits to nothin

Violater - 10 mins

30s

cat/camel

shoulder savers

roll into V sits

moutain climbers

groiners

hip rotations

leg swings

GMs

band crunch

40kg log press

Static stretches

[startinfromscratch]

ive been working on the reverse planks bro, theyre mean! easiest on the couch

[steak]

ive been working on the reverse planks bro, theyre mean! easiest on the couch

highly under rated and often overlooked the ole reverse planks bro...keep them up for maximum swole :clap:

[steak]

Recovery Phase - Week 5 Day 4

Warmup

Sled + 20kg - 100m

+ 40kg - 200m

Violater - 10 mins

Blue Band GMs 3x10

KB Swing throughs - 3x10

KB Sumo squat - 3x10

Deadlift - very light 45% - raw - sumo - just feeling out the arm here and using double overhand grip all felt just fine. Weight was too light really and it was harder to stay tight

10x60kg

6x100

6x120

6x120

6x120

6x120

6x120

DB Rows - very light - 3x8

Close Grip Bench

10xbar

10x60

10x80

5x5x105

Arm Rehab

100 of each

hammers

eccentrics

pronations

Blue band Pressdowns - 200

[Big john]

Deadlift - very light 45% - raw - sumo - just feeling out the arm here and using double overhand grip all felt just fine. Weight was too light really and it was harder to stay tight

i think with DO youll be able to get away with abit more weight on the bar with the sumos i reckon

[steak]

Deadlift - very light 45% - raw - sumo - just feeling out the arm here and using double overhand grip all felt just fine. Weight was too light really and it was harder to stay tight

i think with DO youll be able to get away with abit more weight on the bar with the sumos i reckon

for sure bro but taking it easy for a while yet. Ego causes injury.

On a side note I put Rechelle on sumos last night for the first time and she was snapping hundys off the deck no probs - like a boss. She may roll with them yet :wink:

[Viking Power]

Deadlift - very light 45% - raw - sumo - just feeling out the arm here and using double overhand grip all felt just fine. Weight was too light really and it was harder to stay tight

i think with DO youll be able to get away with abit more weight on the bar with the sumos i reckon

for sure bro but taking it easy for a while yet. Ego causes injury.

On a side note I put Rechelle on sumos last night for the first time and she was snapping hundys off the deck no probs - like a boss. She may roll with them yet :wink:

This....

CBC land off the Sumo :pfft:

[Big john]

i think with DO youll be able to get away with abit more weight on the bar with the sumos i reckon

for sure bro but taking it easy for a while yet. Ego causes injury.

On a side note I put Rechelle on sumos last night for the first time and she was snapping hundys off the deck no probs - like a boss. She may roll with them yet :wink:

This....

CBC land off the Sumo :pfft:

:roll: :doh: :pfft:

[bar-belle]

:roll: :doh: :pfft:

Oh the times are a changing :pfft:

[Big john]

:roll: :doh: :pfft:

Oh the times are a changing :pfft:

Yea..i hearby call this era

the dark age of Deadlifts

[steak]

Had yesterday off for complete rest

Today was Week 5 Day 5 - Recovery Phase

Warmed up with a light mob drill - 10 mins and some stretches - mostly PNF, shoulder savers and dislocations

Squat - Raw

10xbar

10x60

6x100

5x140

2x180

1x200 - add belt/wraps

1x225

1x245

Good depth but a little slow coming out of the hole on the last. Arm still not allowing a good grip on the bar so Im wedging my hand hard into the knuckle on the bar to stop it slipping. This in turn is a hassle too. Time and rehab is the only answer here.

St calf raise - front squat harness

20x100

20x140

20x180

10x220

10x260

40x100

GHR - 6x5xBW

SLDL - 3x8x60

Stretches