Mind over Macros

[Old Bull]

Nice Speed Work Steak, 40k in cals that's some good eating :clap:

[steak]

Nice Speed Work Steak, 40k in cals that's some good eating :clap:

Cheers... enjoying this new element to the training and its only now that I reckon I can feel it paying off. Also feeling the need to feed for the recovery as the speed work is as brutal as the ME days

[steak]

Week 9 Day 1 - ME Squat

Weighed in - 142.3kg

Trained with Wes and the shed was rockin with the crew all going hard - mean vibe! :twisted:

Warm up

Violater - 10 mins

Dynamic Mob drill - 15 mins - spent extra effort on hammies and lower back.

Good Mornings

10xbar x 2

10x60

5x100

3x140

3x160

3x180 - add belt

3x200

1x215

1x222.5 PB - close to 500lbs here... next time.

Sumo Deadlift

Purely for a tidy up on the technique as the vids we took showed errors

6x60

6x100

6x140

6x140

6x140

RDLs

8x60

8x100

8x100

8x100

Chest Supported Incline DB Rows

10x30s

8x50s

8x50s

8x50s

8x50s

Abs - 100 weighted movements - (green band vertical crunch)

[steak]

Week 9 Day 2 ME Bench

Trained with Twitchy Wes

Warm Up

Violater - 10 mins

Dynamic Mob - 10 mins

Bench - 2bd, raw

Jurys still out on this ex for us. This or floor press but for now its boards as Im adding some shirt work to this day where I feel it fits.

10xbarx2

10x60

add 2 bd

5x80

5x100

5x120

3x140

3x150

1x160 but Twitchy grabbed the bar as it stalled mid lift - miss. he gets all nervous but I got him back when he got buried under a stack of plates and I stood over him whistling gypsy tunes :twisted:

add old fury (ex Wookie)

1x170

1x175

1x180 - all easy enough for now.

St DB Press

4x8x25s and 30s

Tri Pressdowns

4x10x 65-75

Bicep Curls

4x10x 40-60s

Been eating good.

[steak]

Week 9 Day 3 - DE Squat

Monthly weigh in etc

BW - 142.8kg

Bodyfat - 22%

Weights been jumping around all month with a general decline to 140 so I dont know where the 142.8 came from. Will just keep doing what Im doing again for another month and see what happens. Generally nutro has been good. Only 2 cheats this week but they were gooduns

Trained with Wes

Warm Up

Violater - 10 mins

Dynamic Mob stuff - 10 mins

Box squat - depth - foam on box - speed work

10xbar x 2

10x60

5x100

5x125

2x145 - belt/sleeves

2x145

2x145

2x145

2x145

2x145

add briefs - Super Cent straps down, belt

2x145+45kg Chains - too easy and too light

2x145+45C + 2 blue bands

2x145+45C+2B

2x145+45C+2B

2x145+45C+2B

2x145+45C+2B

Really good and fast.

RDLs - 3x8x100

Kroc Rows (well a standing DB Row with Farmers Walk Handles)

8x45

8x65

8x85

8x85

8x85

Close Grip Pulldowns

4x10xstack

Left out abs..gassed and hungry

Speed bench on sunday.

[bar-belle]

You guys were speedier than a speedy thing :pfft: :pfft:

Wes's face was priceless first time in the briefs lolololol....don't think he'll poke fun at us any more aye :grin:

[steak]

Week 9 Day 4 - DE Bench

Trained with Wes, Mel and Red Machine joined us to smash out the squats.

Warm Up

Violater - 15 mins

Dynamic Mob - 15 mins

added extra to this as we have have sumos tomorrow and they wreck us a bit still.

Speed Bench - 60% plus band (doubled blue band)

10xbar

10xbar+Band

10x40+B

6x60+B

5x80+B

3x90+B - 10 sets - "I go, You go" stylez Good pace and bar speed.

Incline Bar Press

8x60

8x100

8x100

8x100

St OHP

4x8x60

Face Pulls

4x10-12x55

Reverse Curls

4x10

Preacher Curl

3x10 then

high rep flush - 2x25x30kg

Good session. Band and bar weight for speed was just right as 10th set the bar slowed a little but still pretty fast. Been a good week.

Wes Rolling at 98kg now and 18%. Im 142kg at 22%

[steak]

Week 10 Day 1 ME Squat

Trained with Wes, Rach, Mel....Red and Panzer dropped in at the end.

Warm Up

Violater - 10 mins

Dynamic Mobility - 15 mins

Sumo - against bands (orange bands), Raw

10x60

10x60

5x60+Bands

5x100+B

3x120+B

3x140+B

3x160+B

3x180+B - did these with straps down in suit x 1 last time so good gain here

add velocity 50 (ex Wookie)

1x200+B - straps down

1x210+B

1x220+B - straps up - 10kg gain

Form much better this week.

Light assist work

SLDL - 4x8x60

Barbell Row - 4x8x100

Band Pulldowns - doubled green band

4x10xBand

Abs - 100 vertical crunches - against green band

Good session. 8)

[thatwaslight]

142kg at 22% my mind is full of beetus.........

[steak]

Week 10 Day 2 ME Bench

Trained with Wes, Rach, Mel, Red, Panzer and Pocket Rocket.

Warm up

Violater - 10 mins

Dynamic Mob stuff - 10 mins

Bench with chain

10xbar

10xChains (45kg)

10x60+C

3x100+C

3x110+C

1x120+C

1x125+C miss! :twisted: lock out was the problem

went back down in weight and worked on tech

6x85+C

6x85+C

6x85+C

Close grip DB press - elbows/palms in

10x35s

10x40s

8x45s

8x45s

8x45s

St OHP - strict..always strict

5x65

5x65

5x65

5x65

5x65

5x65

5x80

Face Pulls

4x10

Bicep/forearm curls

3x8x25s

[steak]

Week 10 Day 3 - DE Squat

Trained with Wes, RM, Chopper, and Rach

Warm up

Violater - 10 mins

Dynamic Mob stuff - 15 mins

Box squat - parallel box, raw, speed work

10xbar

10xchains - chains 45kg

10x60+C

5x100+C

3x140+C

2x165+C

2x165+C

2x165+C

2x165+C

2x165+C

2x165+C

add SC 50 - straps down

2x185+C

2x185+C

2x185+C

2x185+C

2x185+C

gassed! and soaked through. 8)

Assist work

RDL

4x8x100

DB Rows

4x8x50s

Light GMs

4x8x60

[steak]

Week 10 Day 4

Trained with Wes and Opti was squattin

Warm up

Violater - 10 mins

Dynamic stuff - 10 mins

DE Bench - 2bd today 60% + 10kg for the board, speed focus but sort of a deload really

10xbar

10x60

10x80

add 2 board

10 x 2 x 100kg - fast and easy

Floor Press

10x60

10x80

4x8x100

Seated DB Press

4x8x25s, 30s

Side lat raise SS with rear delt fly

4x10x12kgDBs

Bicep curl ezibar

4x10x40-50kg

2x21sx40kg

ate about 5000 cals at KFC last night :roll:

[steak]

Week 11 Day 1 - ME Squat

Weighed in - 143.2kg

Trained with Wes and had Panzer, Rechelle, Rach, Chopper, RM and Mel in the shed.

Warm Up

Violater - 10 mins

Dynamic warm up - 10 mins

Mobility stuff for hips - 10 mins - tight today

Squat to box - Raw, against green bands (50kg)

Put foam pad on box to soak up the eccentric :twisted:

10xbar

10xbar + Bands

10x65 + B

5x105 + B

3x145 + B - add belt/wrapped

2x185 + B

1x225 + B

1x245 + B - 295 at lockout, nose bleed. 5kg gain from a few weeks back.

Hamstring machine

4x10xstack

Lat Pulldown

4x10xstack

Abs

100 green band vertical crunches

[bar-belle]

Hmm not only claret on your face but a spattering on the wall too :?

Look like Chad Aichs :grin: Great lifting tonight BTW..you and Wes just smashing it out!

[steak]

[startinfromscratch]

8)

[steak]

Week 11 Day 2 - ME Bench

Good crew in the CBC tonight....stoic bunch! :twisted:

Warm up

Violater - 10 mins

Dynamic - 10 mins

Bench against band doubled blue band, raw

10xbar

10xbar+Band (Band is 32.5kg at lockout)

10x60+B

5x80+B

5x100+B

3x110+B

3x120+B

3x130+B

1x135+B

1x140+B - missed

Incline bar

10x60

10x80

8x100

8x100

8x100

Lying DB Ext (Dumbell Skullcruchers)

4x10

St OHP

5x6x60

Face Pulls

4x10x45-55

DB Curl

4x8x20-30s

Overhead cable curl

3x10

Red Band pressdown - 300

[steak]

Week 11 Day 3 - DE Squat

Trained with Wes

Warm up

Violation - 10 mins

Dynamic - 10 mins - this will need to be stepped up soon.

Sumo speed pulls Raw

10x60

10x60 + Orange Bands (40kg at lockout)

5x100 + B

5x120 + B

2x140 + B X 8 sets

when the bar speed slowed we dropped the bands and went until bar speed slowed again

2x140

2x140

2x140

Rack Pull below knee, conv

10x60

8x100

5x140

5x180

5x180

5x180

GMs

5x5x60

LPD

5x10xstack

Abs - vertical- 100 movements against blue band

[Big john]

[steak]

^ :grin: :clap:

Week 11 Day 4

Rip snorter of a weekend with Capohui Beetus Feast on saturday night then buffet central and night in the big smoke last night :twisted:

anyhoo..DE bench.

Trained with SFS, TT, BJ, RM, Panzer, Rach and Mel tested :clap: Good vibez

Warm up

Violater - 10 mins

Mobility Stuff - 10 mins

Bench - speed work 50% + 45kg chains

10xbarx2

10xbar + C

10x60 + C

2x80 + C - 10 sets

then dropped then chain

5 sets of 2x80

Floor press

10x60

8x100

8x100

8x100

8x100

ST OHP

10x60

5x5x80

Rear delt fly/side late raise suppersets

3x10ea x 12.5kgDBs

Bicep curl

4x10x40

[steak]

Week 12 Day 1

Weighed in - 145kg...hardly surprised about this considering the damage to buffets, Beetusfest etc in last 48 hours :twisted: :grin:

Trained with the crew tonight 8)

ME Squat day

Warm Up

Violater - 10 mins

Dynamics - 10 mins

Good mornings - raw

10xbar

10x60

5x100

3x140

3x160

2x180

1x200

1x215

1x230 (500lb+) Goal reached PB

Sumo deadlift - tech work, raw

6x6x120

Hammie leg machine

4x10-15xstack

Chest Supported Inclined DB Row

8x35s

8x50s

8x50s

8x50s

8x50s

repped out till it hurt on the 25s = lots :twisted:

Abs - 100 movements - leg raises off bench and band crunch with pause

Destroying sirloin steaks/rice and 1 litre milkshake with 60g whey - 15 mins 8)

Earnt!

my back

[thatwaslight]

if you cut down bro for fucks sake you'd look insane (NOT that id advocate for that haha)

the power of beetusrush

[Big john]

dem Silver backs

even at 145....still Vascular as fuaaark

[Old Bull]

dem Silver backs

even at 145....still Vascular as fuaaark

Got that right Big Guy :clap:

[steak]

if you cut down bro for fucks sake you'd look insane (NOT that id advocate for that haha)

the power of beetusrush

what is this cut down thing all the people talk of?