Mind over Macros

[bar-belle]

Easy benching for you mate, lets get this shit rolling....

yup those triples looked light weight baby...put some weight on the bar would ya :wink:

[runveerun]

Nice to have Vee in the club tonight...anytime youre in town miss :nod:

Thanks sir! I had alot of fun! It was so nice to see CBC for real! Well done on such a great job :clap: Thanks for your fantastic hospitality! :salute:

[tinytraps]

Benching looking good bro, as per above light weight baby!

[steak]

che che..getting it back on track after the injury..nearly 12 weeks ago now..time flys

[steak]

Week 11 Day 4

Trained alongside Corey - churr bro!

Warm ups

Sled - 60kg - 400m

Mobility work - 10 mins

Violater - 10 mins

Deadlift conv, raw

10x60

6x100

5x140

5x180

3x205 - 80%

3x205

3x205

1x225 - progression as prescibed

Close Grip Bench

10xbar

10x60

10x80

10x100

3x125

3x125

3x125

3x125

3x125

Rack Pulls - dont think I get much from these but they will stay in a little longer and then I'll swap to rev band deads again

5x100

5x140

5x180

5x180

5x180

3x220

3x220

Tri Pressdowns

4x10x75

Red band pressdowns - 200

Stretching and home for a massive chicken chop suey and frozen yog.

[thatwaslight]

nice benching bro!!

[steak]

churr bro..feels like about 85% at 3x3

[steak]

Week 11 Day 5

Trained alongside VP, Corey and Rach - che che

Sled - 60kg - 1000m - gassed and really got me in the hips tonight along with the usual burn in the quads and hammies.

Violater (an excuse to lie down) - 10 mins

50s

Knee hugs

Hiesman

Leg swings

Hip circles

Dislocations

Band GMs - blue

Battling Ropes

5x1 min sessions - up and downs, circles and all with sprint finshes - gassed again

Stretches

[Optimass]

ive always been able to close grip better on a smith machine ... less work stablising and more push ... not as much stress on the elbows -- great way to build tricep power IMO.

insert .... not angling for a smith machine :grin: ... just making a point

[steak]

a smith machine

we could use a smith machine bro...I havent got anywhere to hang my belt between squats

[Optimass]

a smith machine

we could use a smith machine bro...I havent got anywhere to hang my belt between squats

... also adds another 50 positions .... :grin:

[steak]

Week 11 Day 6

Been a good productive week. Each day has worked well and energy levels are still up so the structure is still right for this length of cycle. This week feels like I have made a real dent in the recovery and in general the effort should translate into a good week coming up.

Assist work

Trained with Stuart (100kg Bodybuilder) and it was fast paced session

Warm ups

Dislocations - 30

Rotators - 3x10x3

work on the ab

Seated band row - 2 green bands

8 sets of 10-12

chocking tha bands up another safety rail hole on the rack each set. Holding last few contractions each set

Pulldowns - 5x10xstack

St Overhead press -

10xbar

10x40

10x60

5x5x80

1 arm side lat raise

3x8x25lbDB

Bicep curls - ezibar

6x8x40-60kg

2x21s

pronations

wrist curls

and general flushing the delt back and arms out

Finshed with 3x1mins on battling ropes

[bar-belle]

Week 12 Day 1 - using BBs login..

Making this the final week of this phase and got some work to do.

Trained alongside VP and Rach - NXG all over them Cheers for your help bro :nod:

BW - 145.5kg

Warm up - light mobility drill - 10 mins

Squat - raw

10xbar

6x60

3x100

3x140

1x180 - B/W

1x200

1x220

1x240

1x260 - PB

Happy to reach this years goal early and fell a bit happier about moving into the tighter gear with a good raw base but will not leave the raw work out as this happens. Long road ahead.

Finished off with some light PC and calf conditioning

Vidz

240kg

260kg

[scrambledeggs]

BEAST! that 260 was mean good stuff man

[Phedder]

Damnit, Youtube isn't working for me lately :evil: I'll take your word for it though Damo, bloody good result from a recovery cycle :clap: What's the target for your next equipped cycle? Break the 3 hundy?

[Big john]

:clap: :clap: :clap: :clap:

good work on the 260 bro!

[Viking Power]

soild effort :clap: well done

[Optimass]

260 ... mirin! :clap:

[startinfromscratch]

solid bro, solid as. you been on the bitter orange? lololol

[steak]

solid bro, solid as. you been on the bitter orange? lololol

I was actually... and the geranium seed extract combo :nod:

[red machine]

yeooooww 6 wheels niiiice bro!!

[thatwaslight]

congratulations on the six biscuits brah. mirin lol

[steak]

che che men! Nice to get it out of the way earlier than planned...7pps next :twisted: and a good base to launch the equipped lift from when I get to it.

[steak]

Week 12 Day 2 - Cond/flex/mob/rehab

Sled - 60kg - 400m

Violation - needed it - 10 mins

Hard ball - 5 mins

Agile 8 - 3 circuits

Simple 6 - 3 circuits

Arm Rehab - 15 mins

Static stretches - 20 mins

Good to go again :twisted:

[thatwaslight]

che che men! Nice to get it out of the way earlier than planned...7pps next :twisted: and a good base to launch the equipped lift from when I get to it.

what do you think you could do in a batsuit brah?