Mind over Macros

[steak]

Week 1 Day 3 - GPP

Trained with Wes and Traps

Circuit - 30 mins nonstop

Band press downs - 100

Barbell Shrug - 100kg

Sled + 60kg - 100m jog

Hits to Tyre - sledge hammer 20-30

Roll into V Sits

Band Pull a parts

Mountain Climbers

Abs

Got a good bead going :twisted:

[thatwaslight]

how much fat do you plan on dropping bro? fuark 145 is solid as f*ck at 22%

I was just under 150kg but it was becoming hard labour on the sled and on the long sessions so its not really about a number or kgs I'll drop but more about how I feel and already there is a difference....but maybe drop down to 18% or a bit lower if I can...hell I might even enjoy it

fuaaaaaark that's beetus town for sure brah lol awesome. you would look farkin mean at 15% bro, be interesting to see how it affects your lifts...i'm guessing squat is prob a big one as you no longer have the shelf?

[steak]

how much fat do you plan on dropping bro? fuark 145 is solid as f*ck at 22%

I was just under 150kg but it was becoming hard labour on the sled and on the long sessions so its not really about a number or kgs I'll drop but more about how I feel and already there is a difference....but maybe drop down to 18% or a bit lower if I can...hell I might even enjoy it

fuaaaaaark that's beetus town for sure brah lol awesome. you would look farkin mean at 15% bro, be interesting to see how it affects your lifts...i'm guessing squat is prob a big one as you no longer have the shelf?

I'll let you know :grin:

[steak]

Week 1 Day 4 - DE Squat/Dead

Warm up - trained with Wes

Violater - 10 mins

Dynamic mobility drill - 10 mins

Squat to box

Box set at depth, focus on speed - 50% loading and bit more volume

10xbar

5x60

5x100

3x130 x 8 sets - 30 secs rest between sets

Zercher squat

10x60

8x100 - 3 sets

RDL - 3x8x60

Lat Pulldown - 3x10xstack

DB Rows - 8x50s - 4 sets

Abs - 100 vertical movements

Fast paced session. Good intensity :twisted:

[steak]

Week 1 Day 5

Trained with Wes

Warm up

Violater - 10 mins

Mobility drill - 10 mins

DE Bench

Bench Press - speed

2x10xbar

10x60

10x3x80 - speed focus

Incline DB Press

4x8x50s

Close Grip Bench - flat

4x8x100

Seated DB Press

4x8x35s

Side lat raise supersetted with rear delt fly

3x10x20lbDBs

Bicep Curl - ezi bar

3x15x30

2x21s to finish

[steak]

Week 1 day 6

Recovery circuits. Feeling fatigued from a big week. Will adapt...have to adapt :twisted:

Happy New Year.

[startinfromscratch]

[drizzt]

Plans to get back on the platform this year big guy?

Either way, happy new year, all the best for you and CBC this year :clap:

[steak]

Plans to get back on the platform this year big guy?

Either way, happy new year, all the best for you and CBC this year :clap:

No and cheers 8)

[steak]

Week 2 Day 1

Weighed in - 145.0kg

Warm up

Sledx60kgx200m

Violater - 10 mins

Mobility stuff

ME Squat

Squat with Chains chain set up so 2 links on floor at lock out

10x60kg

10x60+45C

3x105+45C

3x145+45C

3x185+45C - add belt and wraps

1x225+45C

1x240+45C

GMs - 4x8x60

Lat Pull down - 4x10xstack

Calf raise - 3x10x200

Abs - vertical band crunch - 5x10

Stretching - 20 mins

Good session and last squat with chains for a bit. Pulls next week.

[Big john]

good sesh bro 8)

[bar-belle]

Squat with Chains chain set up so 2 links on floor at lock out

10x60kg

10x60+45C

3x105+45C

3x145+45C

3x185+45C - add belt and wraps

1x225+45C

1x240+45C

Good session and last squat with chains for a bit. Pulls next week.

^^ great session especially that last squat :twisted:

[Old Bull]

Kicking the New Year off with some good numbers Steak, 1 x 245 + 45C :clap: :clap: no rest for the wicked.

[startinfromscratch]

biscuits away from 300 brah!

[steak]

Kicking the New Year off with some good numbers Steak, 1 x 245 + 45C :clap: :clap: no rest for the wicked.

na mate.....I get a holiday of sorts in feb but I still hope to be lifting up heavy things..

biscuits away from 300 brah!

feelsgoodman but sadly the squat disappears from the program next week and a pin pull is on the list...just when things were getting interesting

[steak]

Week 2 Day 2

Trained with Wes. Traps, Pitty, Rach and Panzer all lurking and smashing it too

Good vibe :twisted:

Warm up

Violater - 5 mins upper back, axilla into tris :twisted:

Mobility Drill - 10 mins

ME Bench

Bench press against bands

Blue bands each loaded at the chest with an est 12-15kg at lockout each

10xbands

10x60+B

5x80+B

3x100+B

3x110+B

3x120+B

3x130+B

1x140+B

1x145+B

1x150+B - miss.

Incline Close Grip DB Press

4x10x35s

Lying DB Tri Ext

3x12x15kgDBs

Standing Overhead press - strict

4x10x60

Bicep Curl - ezi bar

3x10

Reverse Curl - ezi bar

3x10

21s

2 sets

Blue Band Pressdowns

2x200

Stretches

Bovine feasting - 1 cup of oats, 75g dextrose tabs, shake then 750g sirloin \:D/

1 shake to go.

[Phedder]

Monster session :shock: Was wondering what you'd done to Wes, poor lad was shaking trying to stir his drink

[bar-belle]

Monster session :shock: Was wondering what you'd done to Wes, poor lad was shaking trying to stir his drink

haha yeah he was toast...I asked him to help me unload some plates on the reverse bands....he said didn't think he could...serious face on :pfft: :pfft:

[Optimass]

Monster session :shock: Was wondering what you'd done to Wes, poor lad was shaking trying to stir his drink

haha yeah he was toast...I asked him to help me unload some plates on the reverse bands....he said didn't think he could...serious face on :pfft: :pfft:

wes ...always making excuses :pfft:

[steak]

the band and chain work takes its toll. On paper...yeah it looks like and honest hour...in reality its quite a bit longer even working with our high intensity..you go I go style. This is the end of the first wave (were did a set up week before we started logging too) and we move from a squat to a pull next week and a speed pull for DE day. Fun times :twisted:

[steak]

Week 2 Day 3

Trained with Wes and Traps

Warm up

Violater - 10 mins

Mobility Drill - 10 mins

DE Squat

Box Squat - against bands

Red bands, speed focus, 20 secs rest between sets. I kept in touch with bar the whole time till done...too easy to wander off and take a minute :naughty:

10xbar+bands

10x60+bands

Chocked bands up- good tension at depth.

6x105+B

8 sets of triples x135kg+bands

Good bar speed, good groove, good blowout

RDL - 4x8x100kg

Barbell Row - 4x8x100

Close grip pulldown - 4x10xstack

Ab Pulldown - 3x15x75

Green band pulldown - 3x20

stretches

Adapting pretty well although tris are constantly dommed out. Must have needed a thrashing :twisted:

[Optimass]

What time you guys training tomorrow?

[steak]

What time you guys training tomorrow?

Day off tomorrow...training Sunday 1pm

[steak]

Week 2 Day 4

Trained with Wes while Panzer, Opti, Pitty and Rach were in the shed. Goodvibeman 8)

Warm Up

Violater - 10 mins

Mobility - 10 mins

Tris still dommed out. Elbows crying for some rest but they want get it yet. :twisted:

DE Bench

Flat bench - against mini bands (red Iron Woodys) - speed focus

3x8x80kg(50%)+mini bands chocked

Incline DB Press 4x8

Seated DB Press 4x8

DB Side lat raise SS with rear delt fly 3x10

Bicep Curl - 4x10

ABs

[steak]

Week 3 Day 1

Trained with Wes and Rory

BW - 144.0kg

Warm Up

Mobility drill - 10 mins

Kettlebell swing throughs - 3x10

ME Deadlift/Squat

Deadlift with bands

10x70

5x120

5x160

add bands - black Iron Woodys

3x200

3x240

3x260

3x300

1x310

1x320

0x330 - missed just past knees

SLDL 4x8x100

Chest Supported Inclined DB Row 4x8x50s

Calf raises - 4x20

Abs - 100 vertical movements