Mind over Macros

[Phedder]

Insane deadlift volume tonight :clap:

[steak]

Insane deadlift volume tonight :clap:

Good hard session. speed is really coming along nicely now - 6 weeks in. :twisted:

[steak]

Week 6 Day 4

Trained with Wes and helped Rach and Panzer out with shirt stuff.

Warm up

Violater - 10mins

Mobility drill - 10 mins

Bench - raw, speed up to 60%

10xbar

10x60

5x80

10x2 x 95 - all with 3 sec pause on chest. good speed

Close Grip Bench - raw and up to a single of 90%

10x60

5x80

3x100

3x110

3x120

3x130

1x140

Floor press

3x10x80

Rev curl/ss/ bicep curl

4x10

Blue band press downs - 250 nonstop

stretches.

Good session.Bar speed is feeling good.

[steak]

Week 7 Day 1 - ME Squat

BW - 141.1kg -feeling fit and holding it here well. Its weird waking up with veins visible in the arms though

Trained with Wes while Rach, Mel, Rechelle and in the end Red Machine, smashed it out too. Good squatting by all :clap:

Warm Ups

Mobility drill - hip/hamstring focus - 15 mins

Good Mornings - raw. in powercage so tricky grippin with my wide grip

10xbar

10x60

8x80

5x100

3x120

3x140

3x160

3x180

3x200

1x210

1x220

Band leg curl - green band choked HARD - tough, 2 sec pauses.

4x10

Chest Supported DB Rows

4x8x50s

St Calf Raise - front squat stance

20x70

20x120

10x200

10x240

10x260

25x70

25x70

Abs - 100 movements

Good session again.

[red machine]

killer GM's! that shits sure gotta have some serious carry over when ya have to pull out from been stapled in half on a monster squat

[Panzer]

Crazy back strength!

[startinfromscratch]

Crazy back strength!

strong this^

[Panzer]

Do you still lift?

[steak]

Do you still lift?

more than you

[steak]

Week 7 Day 4 DE Bench

Trained with Wes.

Warm Up

Violater - 15 mins

Dynamic Mob drill - 20 mins

Bench Raw, speed work

10xbar

10x40

10x60

6x3x80 - fast

Add chain till bar speed slowed

3x80+10C

3x80+20C

3x80+30C bar speed slowed on last

3x80+30C

3x80+30C

Floor Press

4x8x80

Seated DB Press

4x8x30s

Face Pulls

4x10x35-55kg

DB Curl

3x10x25s

Reverse curls

4x10x50

Blue Band Pressdowns

2x150

Good fast session, no gear to put on and "you go, I go" - done in 1 hour 15.

2nd 8 week block all set out and ready to go. A few changes but nothing drastic. Will be keeping intensity med/high.

[steak]

Week 8 Day 1 - ME Squat

Weighed in - BW 139.8kg. Made it! Will hold here. That way I can go 140+ or stay under.

Trained with Wes

Warm Up

Dynamic hip moblility and hamstring focus - 15 mins

Box squat with Chains - box set at depth and added soft foam pad. The foam sucks the power out of the ecentric so you really have to work to activate glutes etc.

10xbar

10xbar+45kg Chains

5x60+C

5x100+C

3x140+C

3x160+C

3x180+C

1x200+C

add briefs (SC 50 straps down) - still with 45kg Chains

1x210+C

1x220+C

1x230+C

1x240+C

RDL - 4x8x60

DB Rows 4x8x50kgDBs

Calf raises -4x20

Abs - 100 movements

Good session :twisted:

[Big john]

beasting boxes bro :twisted:

So whens the metal breifs being shipped? :grin:

[steak]

beasting boxes bro :twisted:

So whens the metal breifs being shipped? :grin:

Whens CAPOs here...wont be long now

[Viking Power]

Strong box squats Damo

[steak]

Strong box squats Damo

thanks T. just getting into a groove now after 8 weeks into the style of training change.

[steak]

Week 8 Day 2 - ME Bench

Trained with Wes but the club was fizzing tonight with the week 9 tests going all day. Aaron, Leigh and Rechelle, Bar-Belle smashing out some nice numbers. Corey was in the shed too cranking them out. Goood Vibez :clap:

Warm Up

Violater -10mins

Dynamic drill - 10 mins

Bench against band - blue band wrap round bar and under bench and back onto bar. Pulled the band down the bench to be inline with the touch and this added even more tension. Felt like 30-40kg at lock out - most agreed :twisted:

Raw

10xbar

10xbar+Band

6x60+B

5x80+B

3x100+B

3x110+B

3x120+B

3x130+B

1x135+B

add old fury 52 (previously thrashed by Wookie and last year by me. At 140kg I can get it on most of the way by myself)

3x140+B

3x145+B

1x150+B

1x150+B - missed the lockout - fried :roll:

Incline Bar Press - Med Grip, Raw

8x60

8x80

8x100

8x100

St OHP - strict

4x8x60

2x5x60

Face Pulls

4x10

Bicep curl - ezi bar

10x30, 40, 50, 60, 50, 40, 30

2x21s x 30 to finish

Good session with good intensity. Soaked through 2 shirts :twisted:

Eats have been good - high protein and low carb but high cal. eating loads of red meat and chicken breasts/kebabs/legs etc. Even snuck in 3- 4 tins of fish today as snacks.

[Big john]

Raw

10xbar

10xbar+Band

6x60+B

5x80+B

3x100+B

3x110+B

3x120+B

3x130+B

1x135+B

add old fury 52 (previously thrashed by Wookie and last year by me. At 140kg I can get it on most of the way by myself)

3x140+B

3x145+B

1x150+B

1x150+B - missed the lockout - fried :roll:

fuark bro Inception benching at its beastieness everytime i read a update in here i got this sound track running through the head (funny as its called mind heist) :pfft: :pfft:

[startinfromscratch]

journal saved.

[steak]

Post Re: Inception

Thanks. :nod: Some of that crap techno shyte makes me want to kill myself

"Feeling that band work from last night mate?"

"Broooo!"

"Sneaks up on ya eh"

"Like the rape drug"

"Been raped lately?"

"I wish"

"Want to buy some capsicum lube?"

" :shock: "

[steak]

Week 8 Day 3 - DE Squat /Deadlift

Trained with Wes. Red, Rach, Pitty, Phedder and a few others smashing it out too 8)

Warm Up

Violater -10 mins

Dynamic mobility - hip focus.

Sumo Deadlift - against bands, raw, speed focus

Bands were one of the Kilo orange bands from lifting large that we split to make 2. At Lockout it feels like 70-80kg with the chain. (see later sets)

10x60

5x60+Bands

5x100+B

3x140+B

3x140+B

3x140+B

3x140+B

3x140+B

3x140+B

add 25kg Chain and briefs (Velocity 50 - ex Wookie, straps down)

3x140+C+B

3x140+C+B

3x140+C+B

3x140+C+B

3x140+C+B

3x140+C+B

1x160+C+B

1x160+C+B

1x160+C+B

good speed throughout 8)

Here's the set up...

Rack Pulls - conv, from mid shin

3x8x140

Good Morns

5x5x100

Lat Pulldowns

4x10-12xstack

Abs - 100

[steak]

just added up calories for last 5 days

1. 5320

2. 5489

3. 6003

4. 6016

and today was a whopper of 5 meals each 1500 cals each - 7500 rounded down :grin:

30328 over 5 days :twisted:

should crack 40k for the week no probs 8)

[Big john]

gotta fuel that big ole furnace...Abit of a hit to the Angus population

[Small]

30328 over 5 days :twisted:

thats 3272 cals shy of three weeks worth of cals for me ohmigod haha

[steak]

30328 over 5 days :twisted:

thats 3272 cals shy of three weeks worth of cals for me ohmigod haha

if thats you in your avatar (smoking hot and holding a trophy) you look about 1/3rd to 1/2 my bodyweight

Needs must and this week has been quite demanding physically so I need the cals to recover and perform. Most of it is clean eating and I have carb cycled again this week. Seems to work pretty well but time will tell.

[steak]

Week 8 Day 4 - DE Bench

Trained with Wes. Had the place to ourselves for the most part.

Pantera/Bio Hazzard/Megadeath HARD! :twisted:

Warm up

Violater - 15 mins and extra time and movements on hammies after my stiff legged sumos

Dynamic Mobility Drill - 10 mins.

Bench - 55% with 45kg chains added, speed focus. 1st rep paused.

10xbarx2

10xBar+C

5x60+C

8x3x80+C

Here's the set up....

Flat DB Press

8x30s

8x40s

8x50s

8x40s

8x40s

Seated DB press - light this week

4x8x25s

Side lat/rear delt superset

4x10ea

Tri pressdown/ezi bar curls superset

4x10ea

Good fast paced session :twisted:

Knocked over 40K + calories this week including 5kgs steak. Red meat FTW 8)