Mind over Macros

[steak]

Week 8 Day 3 - Assist

Trained with Wes...jumped on the scales this morn as I felt light and was up to 146.5kg WTF!!

Warm ups

sled 60kg - 200m

Simple 6 mobility drill - 10 mins

foam rollered the axilla last as its been a little tired feeling from MM bench - fuark that was murder but managed about 50 passes each side and up into the tris :roll:

Hammer grip pulldowns

10x115

10xstack(150)

10xstack + 10kg chains

10xstack + 20kg chains

10xstack + 30kg chains

6xstack + 40kg chains

6xstack + 40kg chains

T Bar Row

8x1plate

8x2p

8x3p

8x4p

8x5p

5x6p

5x6p

Standing Overhead Press - strict, no bent knees, no push press

10xbar

10x60

5x80

5x90 - add belt

2x100

2x100

1x100

12x60

Ezibar curls

15x30

15x40

10x50

8x60

8x60

8x60

3 sets of 21s x 30kg

Wrist curls - behind back

10x60

10x60

8x80

10x60

stretches to finish

[steak]

Week 9 Day 1

BW - 146.3kg

Trained with Wes, Panzer and Scrambled Rory

Warm ups

Violater - 10 mins

Dislocations - 50

Drop press - 30

Mobility stuff - 5 mins

Bench - raw

10xbar x 2

10x60

5x80

5x100

3x120

3x140

1x150

add shirt - tired old fury 52

1x165 - 2 bd - somethin wrong with shirt placement.

Fixed and did 3 x165 - 2 bd - still not right

adjusted and wet seams - 5x165 - 2bd

that seemed to sort it :twisted:It might be extra weight Ive put on(2kgs)

175 - 1bd

180 - touch -shakey lockout

180 - touch/pause and much better lockout

left it there for now and will revist it next week...if not sooner

5bd - raw

3x190

3x200

3x220

Rev band -raw

3x180

2x190

gassed :grin: :roll:

halbert raises - 3x10

rotator trisets - 3 x 10

Flyes - 3x10

red band pressdowns - 200

Mean session :nod: , the boys were smashing the tin. I got Panzer to squeeze into a 48 F6 and we chopped him all the way down the boards to get a tidy...called and vid, 222.5kg and it was fast. 230-240kg will fall soon.

Clubs biggest bench by a financial membr so far. :clap:

More to come from Panzer yet. :twisted:

Rest up in the morning then hit out some power cardio 2moro arvo :twisted:

[steak]

[Big john]

^^loads of power still to come!

[steak]

^^loads of power still to come!

yeah... for Panzer too

[Big john]

^^loads of power still to come!

yeah... for Panzer too

aye was referring to you both

[steak]

have reached the end of year goal for that shirt now so will swap it out for a new Fury or RAGEX

[Big john]

Strong silverback militant

[steak]

Strong silverback militant

bwahahahahaahaha nice one bro :grin:

Decided on a fury 52 incidently...currently departing LA. Might even be here monday for the militants \:D/ either way its shaping up for a good end of cycle bench

[steak]

Week 9 Day 2

Trained along side Wes

Warm up

Violater - 10mins

Mob drill - 10mins

Squat - raw

10xbar

10x60

10x100

5x140

5x140

5x180 - belt/warps

5x180

3x200

1x220

1x240

add new suit - tight SC 50

25 mins to get the bugger on but my plastic bags ripped out early and I never really got it sitting 100% right. Opened stance a little wider tonight...a little more to go before it gets uncomfortable :twisted:

1x260 - straps down

1x280 - miss - set was way wrong

adjusted suit as best we could ...2 pulling and working it in to place

1x280 - about parallel

1x280 - same

Gonna be a while to get depth right :roll:

GHR - 5x8 xBW

LLC - 4x15 xstack

left calf work out and swapped it for a chin wag and stretch

[Big john]

whats the pop in the suit like?

1 being a quiet fart pop, and 10 being hiroshima

[Old Bull]

Bro,

Looks like the New Suit going to go well once you bead it in :clap:

Simon has Got your's and BBs BBro Tees, he will see you at the NIs.

whats the pop in the suit like?

1 being a quiet fart pop, and 10 being hiroshima

Nice way of looking at it Big Guy, good scaling

OB1

[steak]

Bro,

Looks like the New Suit going to go well once you bead it in :clap:

Simon has Got your's and BBs BBro Tees, he will see you at the NIs.

OB1

Cheers OB...yeah no hurry, just get amoungst it each week and it will come right Thanks and I'll see Simon in a few days 8)

[Big john]

i think you could appreiciate this link bro 8)

http://unwholesomefoods.com/2010/05/22/turdunkin/

[steak]

i think you could appreiciate this link bro 8)

http://unwholesomefoods.com/2010/05/22/turdunkin/

I could appreciate you bringing 2 whole cooked turkeys with you 8)

[startinfromscratch]

i could appreciate you guys sending me down some wendys

[Big john]

i think you could appreiciate this link bro 8)

http://unwholesomefoods.com/2010/05/22/turdunkin/

I could appreciate you bringing 2 whole cooked turkeys with you 8)

youd be lucky if ya got a drumstick Tbh bro :twisted: ill prob horde the 2 birds :pfft: :pfft: :pfft:

[steak]

Week 9 Day 3

Trained with Wes and Panzer - good session :twisted:

Warm Up

Sled x60kg x 300m

Violater - 10 mins

Good mornings - 3x10 xbar

Mobility stuff -10 mins

Deadlift - raw - speed focus

Try this for a lark

Work up to a raw(no belt) fast triple, pulling explosively and as fast as you can...choose a weight where the 3rd rep slows and add belt. Pull triples again until the 3rd rep slows then do 1 more triple - must work explosively and keep the rest down to you go I go sort of thing :twisted:

Mine went like this...

10x60

10x100

6x140

5x180

3x220

3x220 - add belt

3x220

3x220

3x220

Good blow out at the pace we had going.

Close grip bench

10xbar

10x60

10x80

5x100

5x120

5x120

5x120

GMs - 6x5x60kg

Cable pressdowns - 4x15x75kg

1x10x95

1x25x55

red band pressdowns - recovery - 250

Stretch

[steak]

Week 10 Day 1

BW - 147.5

Trained with Wes and Panzer. Ive got Panzer benching 235kgs now in a Titan F6 48 - good project this is becoming. Panzer is catchin on real quick and with time I think I can get him to 240 plus. Hes getting 80kgs from this shirt so far. Pisses me off joyfully cos we have the same raw!

any way week 10 day 1...

Bench - raw 1x90% is all they wanted

10xbar

10x60

5x80

5x100

3x120

1x140

added brand new fury 52 - really tight and I need slips to get in on as the plastic bags are too small and the sweat etc bound the shirt up on the tris and delts.

tried a bit of weight to move it around but in the end I couldnt even hit a 3 board so took it off. I ordered slips from Lifting Large so they will sort it.

bounced 170kgs round a bit but shirt wouldnt budge 8)

Added my old fury 52

program asked for a single with pause etc

3x165 - 2bd

3x175 - 1bd

1x180 - touch, puase press - all good, fast, easy.

5 board - Raw

3x190

3x220

3x225 PB

Rev band press - green bands, raw

3x182.5

2x192.5 PB

Halbert Raises - 3x10-12

Flyes - 3x10-12

Rotator trisets - 3x10-12

Stretch

....eats today

1. 4 cups cooked oats, 12 eggs (3yolks), 1 cup yoghurt, 1 cup fruit, 1 60g shake with creatine/glutamine double serve milk

2. 300g chicken breast, 4 turkey sausages, 12 weetbix with milk

3. 300g chicken breast, 3 turkey sausages, 1 instant noodkles and a one squre meal double bar, 1 Monster X-Presso energy drink

4. pre train shake - 1 tin fruit salad, 2 cups oats, 3 scoops of quad blended with 400mls of ice water

Stims - 2 turbos, 1 Monster Import and intra fluid was a 1.5l real Coke

Post - shake again but with a tin of peaches and 1 cup oats and 1 museli bar

5. 2 tins tuna, 300g cottage cheese.

Will bang in a Vit B 1000iu and 500mg Vit C along with creatine and L-Glute again with an ice water shake. - stopped using cold milk before bed = reflux :twisted:

occasionally still eating in the night - usually a jelly fruit tub or tub of yoghurt with a scoop of berry quad

feeling good considering its week 10 - will test in a few weeks and jump right back in as I love eating big and traing over xmas. got a good crew lined up for xmas trains as well :nod: :twisted: Were gonna kill it! :twisted:

[tinytraps]

Panzer was born to bench. NZ next 250+ bencher real talk

[steak]

Panzer was born to bench. NZ next 250+ bencher real talk

yeah we've talked about that..gear will be the issue but Im taking him with me on the next Militant Mission :nod: :twisted:

[Big john]

panzer and those deadly leverages of his

[steak]

Week 10 Day 2

Trained with Wes and lurked around Pitbulls training too

Warm Up

Violater - 10 mins

Mobility drill - band GMs, roll into Vs, standing hip circles, leg swings and mountain climbers

Squat - raw - warming up felt heavy as :roll:

10xbar

10x60

6x100

3x140

3x180 - b/w

3x180

3x180

1x220

1x220

1x220

was supposed to hit a 3x220 but it felt really heavy so banged out singles - week 10 without deload I guess I should expect this and I'll extend my pre test deload out a little longer as I get to it

add new suit - 2nd time in it and new attack policy to bead it in and better way to put it on..it almost took 25 mins but it got into a better position quicker and only once did it hinder set up. Happy here

set up a box at depth :roll:

1x260 - miles off

added 3 plates to box....

1x260 - hit top plate

removed top plate....

3x260 to top plate - fast/threw the spotters out as they lept at the bar on the 2nd

remove top plate - box now at parallel

1x270 - easy enough

1x270 - same

left it there and happy with progress.

Feel this is the best way for me to get it down each week for now. 280+ shouldnt pose too much of an issue although the heavier I go the reps will have to drop as the pressure is an eye bulger

Romanian DL - 4x8

LLC - 4x10 - 1 legged

St calf raises - going to put a bit more effort into these to help satbilise the heavier walk outs - abs too.

2x20x100kg

1x15x140

1x10x180

1x10x220

1x8x260

25x100

25x100

Big eats again today including a maccas feed and 1 .5litres of frozen yoghurt with choc flakes - heavyweight prep :twisted:

[Old Bull]

Another good Suit session won't be long now b ig numbers are coming :clap: :clap:

[steak]

Another good Suit session won't be long now b ig numbers are coming :clap: :clap:

slowly slowly catchey monkey :wink: