Mind over Macros

[steak]

Week 4 Day 2 - ME Bench

Trained with Wes and Corey

Warm Up

Violater - 10 mins

Dynamic mobility work - 10 mins

BenchRaw with red band looped under bench and 45kgs chain (about 55-60kg extra at lockout

10xbar

10xband

10x60+Band

5x60+B+Chains

3x80+B+C

3x100+B+C

2x110+B+C

missed a 120+B+C

Floor Press

10xbar

8x60

8x80

8x100

8x110

Lat Pull Down - 4x10xstack

OHP - standing/strict

10x60

5x5x80

15x60

Reverse Curl - 4x10

Bicep curl - 3x10

Good fast paced session, plenty of yelling and badass shit going down 8)

[Big john]

:clap: :clap:

[steak]

Week 4 Day 5

Warm up

Violater -10 mins

Dynamic mobility stuff - 10 mins

DE Squat

Squat to box against blue bands - speed work/box set about depth

10xbands

10x60+Bands

5x100+B

add super cent 50 - straps down and knee sleeves

10x3x140+bands - all fast and felt good. Suit not so tight after the weight loss.

Good mornings

8x60

8x100

8x100

8x100

Band Rows - 2 green bands choked hard from top of rack to low pin

4x10-12

Abs

Incline crunch - 4x10x30kg on chest

Barbell swings - 200

Good session.

Weigh in again tomorrow and BF%. Went to Docs for annual - hes stoked

[steak]

Had the big weigh in today...been working hard and passed the Doctors with flying colours. Was hoping for 18% bf

Weighed - 141.5kg - down 6.5kgs

BF - 17.68% (Caliper test using Jackson Pollock 7 method) down 4.1%

Lean Body Mass - 116.48kg

Body Fat kgs - 25.02kg (lost 7.3kgs of fat weight)

Pretty happy with that. It aint been easy. Plan to hold about 140kg and see where it goes next month.

[tinytraps]

Trainings looking good coach! !40kg sub 20% bf :shock: solid base :grin:

[Panzer]

Beetus = 141kg

No need to seperate out the masses......

[steak]

Dr Google is happy my BMI dropped below 40

"Your Calculated BMI is: 38.9" :grin:

[Big john]

awsome stuff :nod:

[steak]

Week 4 Day 4

Trained with Wes

Warm Up

Violater - 10 mins

Dynamic mobility work - 10 mins

DE Bench - speed work, 50% plus red band doubled

10xbar

10xbar+band

10 sets of 2 x 80kg + band - fast explosive off chest mixing grips

band off

100x1

120x1

140x1

150x1 - fast easy

Lying DB Extension

12x25lbDBs

4x10x20kgDBs

Standing Overhead Press - strict

8x60

8x70

8x80

7x80

dropset down to 60 till failure

DB Curl - 4x810x25-30kgDBs

Preacher Curl - 2 sets till failure x 30kg

Fast paced session - I go- You go all the way through with not much rest :twisted:

Wes got a 10kg gain on his Bench after the first 4 week wave so we are on the right track and got his bodyfat down to 17.3% @96.5kgs.

[steak]

Week 5 Day 1 ME Squat/Deadlift

Trained with Wes

Warm Up

Dynamic Mobility - 10 mins

Sumo Deadlift against bands double red bands chocked (about 40kgs)

10x60

10x60+Bands

3x100+B

3x120+B

3x140+B

3x160+B

1x180+B - added belt

1x190+B - add Velocity 50 straps down

1x200+B

1x210+B - straps up

1x210+B

Good Morns

8x60

8x80

5x100

5x120

5x140

10x60

DB Rows

3x8x50s

Bar shrugs

4x10x80

Abs - 60 weighted movements

Suit was tight..only just made it to bar 8) Nice to be back doing some sumo.

[bar-belle]

Full steam ahead tonight...you and Wes were humming! 8)

[Panzer]

Full steam ahead tonight...you and Wes were humming! 8)

Strong sumo lifting!

[steak]

Full steam ahead tonight...you and Wes were humming! 8)

Strong sumo lifting!

We are on a roll...a sausage roll with chips and sauce :grin:

After sumos...

Wes "I dont feel like Ive got much from this so far"

Me "Still got GMs, Rows etc to go bro"

nekk minnit.....Wes going for mysyndol tabs for pumping headache and muscle pains :roll:

[startinfromscratch]

[steak]

ahahaha...he wont deny

[steak]

Week 5 Day 2 - ME Bench

Pretty warm in the shed tonight :twisted:

Trained with Wes.

Warm up

Violater -10 mins

Dynamic shoulder mobility and a bit of hip and hammy stuff. Also gave the abductors some blood after the recent sumos session. - 20 mins

2 Board Press - raw

10xbar

3x60

3x80

3x100

3x120

3x140

3x150

3x160

1x165

chucked on my tight shirt...too tight and couldnt get a wide grip and couldnt get 180 to touch a 3bd...pissed around with it and did a few more then left it till I can get some experienced help getting it on. Should be right once I get it up the delts more etc...no biggie

Floor Press

8x60

8x80

8x100

8x100

all easy

Chest Supp Inclined DB Rows

4x10x50s

Side late raise supersetted with rear delt fly

3x10each of 12.5kgsDBs

Bicep Curl

4x10 up to 50kg - really helping the tendonitis now and I can feel the difference with recovery after heavy pressing and the bicep pain from heavy squatting. Will keep it light for now so as not to strain the tendon I tore last year.

eats have been good and clean - 6 big meals today and 5 of them were red meat :twisted:

[steak]

Week 5 Day 2 - DE Squat

Busy shed tonight - Wes, Traps, Phed, Scrambles, Panzer, Pocket Rocket, Mel and Rach all adding to the madness :twisted: Good vibe

Dynamic Warm Up - 15 mins

Squat to box - set at depth. Added foam block to box to get the push for depth happening at the right time. Knees handling the set up really well...finally adapting 8)

Focus on speed! :twisted:

10xbar

5xbar + 45kg Chains

3x60+C

3x100+C

add briefs

10 sets of 3x140 +45 chains -fast! minimal rests in between sets - soaked 8)

Very happy with increased speed here over the past few weeks. I was working at 55% and added 45kgs of chain to compensate for the briefs(super cent with straps down) Its a good set up.

Good mornings

6x6x60

T Bar Rows

1 arm

10x2plates

8x3plates

8x4plates

2 arm

8x5plates

8x6plates

8x6plates

Abs - 150 movements

Red band pressdowns -200

DE Bench on sunday 8)

[steak]

Week 5 Day 4 - DE Bench

Trained with Wes in a empty shed..cranked up the sounds and went for it. :twisted:

Violater - 10 mins

Dynamic Warm Up - 15 mins

Bench Raw, Speed work at 50%

10xbar

10x60

8x3x80kg

1x100

1x120

1x140

1x150

1x152.5 - 95% - pretty good but slower than what I wanted

Incline CG Bench

8x60

8x100

8x100

8x100

pause 1st and last reps

Did a few 1 arm DB snatches - might use these in a demo lift we are going to at up coming school fair for fundraising and at the sausage sizzles. These and some pulls maybe..

St DB Press

3x10x25s

Side lat raise SS with rear delt fly

3x10eax12.5kgDBs

Bicep Curls

4x10 and 2 sets of 21s to finish

[drizzt]

Nice work going on in here big fella

[steak]

Nice work going on in here big fella

thanks..its hard yakka while dieting some fat off but I get the odd refeed in every 5 days or so.

getting a little leaner here at 141.5kg

[steak]

Week 6 Day 1 - ME Squat

Lack of sleep last night so stimmed up and got stuck in. :shifty:

Trained with Wes...Panzer, Rach and Mel were hard at it too 8)

Warm Up

Violater - 10 mins

Dynamic Hip mobility - 15 mins

Squat with Chains Raw

10xbar

10xbar + 45kg chains

3x60 + 45C

3x100 + 45 C

3x140 + 45C

3x180 + 45 C - add belt/wraps

1x205 + 45C

1x225 + 45C

1x245 + 45C - pretty happy with this. It was a good grind from just below midway but solid lift with good depth

Good Mornings with Chain

6x45C

6x6x60 + 45C

Some light hammie stuff, a few abs then outta there! To be honest there wasnt much left to run on :pfft:

Awesome session :twisted:

[red machine]

faaark yeah!! locking out 290, cant wait to see how you n wes go if ya do a test at some stage cud be some solid gains on the cards!!

[steak]

cheers bro...squats feeling pretty solid right now. will add gear later on. sumo carryover kicking in too i think as the knees feel a lot more solid on the way up 8)

[steak]

Week 6 Day 2 - ME Bench

I had great ideas about all sorts of ME bench exercises but Im going to keep it simple and stick to 3-4 movements. Im not sure how productive doing more is going to be so for now its KISS.

Trained with Wes and we had Traps, Panzer, Phedder, Mel, Rach and Rory smashing it out in the shed too...good vibe that we all benefited from 8)

Warm Up

Violation - 10 mins added some scap movements

Mobility work -10 mins

ME Bench - Bench press with 45kg chains

10xbar

10xC (45kg)

5x60+C

3x80+C

3x100+C

3x110+C

1x120+C

1x120+C

2bd - left chains on

5x100+C

5x100+C

5x100+C

Standing Overhead press - strict

6x60

6x70

6x80

6x80

6x80

Lat Pulldowns - overhead cable

4x10-12xstack - wide grip

Bicep/forearm work

Ezibar - 4x10x40-60kg

High rep rehab work - basically trying to get the repaired tendon to accept some endurance work. There is a weakness in this area where it tore.

3 sets of 30kg to failure - passing the bar as we fatigued.25 or so reps each set I suppose

Reverse Curl - high reps - again to build the tendons ability to handle more duration

Band work to flush it all out

Good session, good crew tonight :twisted:

[steak]

Week 6 Day 3 - DE Squat/Dead

Trained with Wes. Matti, Traps, Phedder, Rach, Pocket Rocket and few others smashing it up too.

Warm Up

Violater - 10 mins - abductor focus

Dynamic Mob drill -15 mins

Sumo Deadlift - speed pulls at 50% - Raw

10x60

10x60

10x100

6x120

6 sets of double at 140 - pulling as fast as we could

add briefs

2x140 + 20kg Chains

2x140 + 30kg C

2x140 + 40kg C

2x140 + 50kg C

2x140 +60kg C - speed slowed here - 1 more set then reps

2x140 +60kg C

6x140

6x140

6x140

Rack Pulls

3x8x140

Hamstring work- 50 reps

DB pullovers - 4x10

Landmines - 100 reps up to 20kg

Stretches and done. Good session although went on a bit with suit etc.

Clubs doing a fundraising BBQ tomorrow to raise funds for the Womens PL team. Stunt lifts at the butchers by Panzer is on. 8)