Mind over Macros

[steak]

when you planning on doing a 3 lift test bro? if at all?

No real reason to test at the mo bro..we do ME days twice a week albeit with bands, chains, speciality bars, n shit anyway so have a fair idea where Im at and Im still trying to find the best way for me to get the most from the gear. I do have a smallproblem in that my TP doesnt yet need/want to get equipped and when do add briefs its only for a sumo pulls of a form of box squat. This may change but he has different goals than I and Im helping him get to those best I can too. Im still also spending my most focus on Rachel and Emz to take them to international level...not saying my training has been sacrificed for that but I could stillpick up the pace somewhat. Word on the street is a mate from the Sth Island (Greymouth) may be moving north to train with us so change could be in the wind

Comp lifting would take some bigger training for too.

I'd never get 3 whites in the NZPF anyway...Ive said too much

Not that I care a single ioata anyway 8)

[steak]

Week 14 Day 4 - DE Bench

Android popped in for a train. Good dude.

Trained with Wes, Alex (Tintin) and Corey...Opti joined us at the end

Warm up

Violater - 10 mins

Dynamic - 10 mins

Bench with chains - 50% of raw with 40kg chains, raw

10xbar x 2

10x40kg Chains

10x60 + C

8x3x80 + 40C

ditched the chains as the bar speed dropped and did

3x3x80 fast

Flat DB Press

4x8

Seated DB Press

4x8

Side lat/rear delt superset

4x10ea

Rehad bicep curls

4x10-12

good fast session

[steak]

Week 15 Day 1 - ME Squat

Weighed in 141.3kg

BF test - caliper - jackson/pollock 7 - 19.97%

Warm up

Violater - 15 mins

Mobility - 10

Good Mornings

10xbar

10x40

10x60

6x80

5x100

3x120

3x140

3x160

1x180

1x200 - 90%

1x200

1x200

3x3x120 to flush

Sumo tech work

3x6x120

2x6x140

RDL - to flush

4x10x60

Chest Supported Incline DB Rows

10x35s

10x50s

10x50s

10x50s

10x50s

Abs - 200 vertical movements

All good 8)

[Optimass]

How did the gypsy go bf% ... I have no FB @ work ... under 19% good for you bro ... any less and you may accidentally get a waist line :grin:

[Phedder]

Solid training as always :nod:

Weighed in 141.3kg@19.97%

Unit!

I'd never get 3 whites in the NZPF anyway...Ive said too much

You could lift at a CBC comp? the others would surely step up to help run/judge etc.

[steak]

Solid training as always :nod:

Weighed in 141.3kg@19.97%

Unit!

I'd never get 3 whites in the NZPF anyway...Ive said too much

You could lift at a CBC comp? the others would surely step up to help run/judge etc.

mmm...its kinda my baby so I dont really want to let go of it just yet

Its pretty obvious it will an annual lift here at CBC though and the NZPO will no doubt do a lift here of some kind...Press for Cash has been mentioned :wink:

[steak]

Week 15 Day 2 ME Bench

Trained with Wes and Tintin. Big John and Eugene were smashing it on the militia programme next to and Panzer and Chopper were doing it Russian stylz = good vibe and plenty of noise and motivation tonight - perfect 8)

Warm up

Violater and stretches - 15 mins

Mobility - 10 mins

Bench with 2bd

10xbar

10x60

add 2 bd

5x80

5x100

5x120

3x140

3x160

1x165

1x165

3x3x150

Incline Close Grip DB Press

4x10x40s

St DB Press

4x8x30s

Tri pressdowns

4x10-12x75kg

Reverse Curls

3x10x40kg

21s

3x40

Blue band pressdowns - 300

[steak]

Week 15 Day 3 - DE Squat

Trained with Wes the Inch Finch, Tintin with Chopper,Optimonsta, Taco Truck, Rechelle, Traps, Regan Marleyman and Panzer for a bit...Good vibz brahs!

Warm Up

Violater - 10mins

Dynamic - 10 mins

Light GMs - 3x15 blue band

SSB Box squat - speed work, raw

10xbar

10x60

add box - depth with foam pad on top (100mm)

6x100

5x120

2x140

2x140

2x140

2x140

2x140

2x140

2x140

2x140

add super cent 50, straps down

add 45kg chains

2x140+C

2x140+C

2x140+C

2x140+C

2x140+C

2x140+C

2x140+C

2x140+C

Fast paced session here with minimal rests and really good speed. Lower legs vertical, no knee travel and really firing hips and glutes. The work in the briefs felt like a bit of a joke really but it was great to focus on the form and speed - enjoyed :twisted:

RDL

8x100

8x100

8x100

8x100

St DB Rows - used farmers walk handles

10x60

8x80

5x95

5x95

Close Grip Pulldowns

12xstack

12xstack

12xsatck

12xstack

happy with train and volume/pace. Sweated out 2 tees.

Been using K-OS from BSC. Great product, no DMAA and not too bad for the tingles etc - 2 scoops lasts me 2 + hours and doesnt effect appetite :clap: Will do a review when we have done a tub 8)

[steak]

Week 15 Day 4 - DE Bench

Trained with Wes and Tintin.

Warm up

Violater - 10 mins

Dynamic stuff - 10 mins

Bench Press speed work, 50% , raw

10 xbar

10x60

10x3x80kg

Incline bar press

kept these light - 4x10x80

St OHP to 90%, strict. No push pressing

10xbar

5x60

5x80

3x90

1x100

5x80

10x60

Face Pulls

4x10

Straight bar curls

6x10x30-50kgs

dropset to finish

Good fast paced session :twisted:

[steak]

Week 16 Day 1 - ME Squat/Dead

Weigh in: 142.0kg

Trained with Wes, Corey and Tintin

A bit fatigued from some long hours at sea but motivated enough. Stimmed up and went for it.

Warm Up

Violater - 10 mins

Dynamic - a bit half hearted so call it 5 mins

Sumo deadlifts - against 40+kg of bands, raw

10x60

10x60

add bands

5x60+B

5x80+B

5x100+B

3x120+B

3x140+B

3x160+B

3x180+B

1x190+B

add old velocity 50 (ex Wookie)

1x200+B - straps down

1x205+B - straps down

1x210+B - straps up

1x210+B - straps up

Missed the lockout /balance on a 215+B

Left it there as volume was creeping up and I have a big week ahead.

Light assist

SLDL - 5x5x60

T-Bar Rows - close grip

4x8x4plates

Band Pulldowns - doubled green band

4x10

[Panzer]

Bodyweight's down?

[steak]

Bodyweight's down?

u jelly?

[Big john]

Bodyweight's down?

u jelly?

do SHW even cut?

[Panzer]

Bodyweight's down?

u jelly?

Is anyone at CBC not cutting?

[steak]

Bodyweight's down?

u jelly?

Is anyone at CBC not cutting?

u r jelly!

[Panzer]

u jelly?

Is anyone at CBC not cutting?

u r jelly!

LOLZ.......I cut one day too....when I take a break from lifting big weights in Super NXG!

[steak]

Is anyone at CBC not cutting?

u r jelly!

LOLZ..... lifting big weights in Super NXG!

when are you starting

[Panzer]

u r jelly!

LOLZ..... lifting big weights in Super NXG!

when are you starting

When Opti gives me that 46 Centurion.....

[steak]

Week 16 Day 2 - ME Bench

Trained with Wes, Tintin, Chopper, Big John, Red Machine, Panzer and Traps = awesome vibem and some PRs broken by a few 8)

Warm Up

Violater - 10 mins

Mobility - 10 mins

Bench with chains - raw, chains=45kg

10xbar

10xbar+Chains

5x60+C

5X80+C

5x100+C

3x112.5+C

1x122.5+C

1x127.5+C - miss

1x125+C

1x120+C

1x120+C

1x120+C

Flat Close Grip DB Press

10x40s

8x50s

8x50s

8x50s

ST OHP - strict, light 60%

5x8x60

Face pulls

4x10x45 - 65kg

Bicep Curls - DBs

4x10x25s

2x21sx30

Good session. Tintin smashed it on the bench :twisted:

[Big john]

fuaaark it was going off, Tintin in tin mayhem

[steak]

Week 16 Day 3 - DE squat/deadlift

Trained with Wes, Red, Panzer, Tintin and Chopper

Warm up

Violater - 15 mins

Long light warm up with 60-100kg

Conv Deadlift - raw Speed work

Haven't done a conv pull for over 20 weeks and they are coming back inn the programme for the next 12-16 weeks and the sumo goes to tech work only with a 75%-85% max..will be fun to have the change and it feels like its come at the right time

10 sets of 2 x 140kg - pulled fast

then singles to about 90%

1x160

1x180

1x200

1x220 - add belt

1x240

feels ok considering the lack of conv pulling.

Light assist work - 60% sort of thing

Chest supported incline DB Rows - 5x10x35s

Light Good mornings - 5x10x60

Abs - seated plate twists - feet off the ground - 4x20x20kg plate

Standing band crunch with pause - 100 x orange band

Done, good fast session.

[steak]

Week 16 Day 4 - DE Bench

Trained with Wes, Tintin, Traps and Pocket Rocket 8)

Warm up

Violater - 10 mins

Mobility and shoulder drill - 10 mins

Speed bench raw, 2 bd, wide grip

10xbar x 2

10x60 x 2

add 2bd

8x3x115 - concentrating on a long pause then just skim/touch the board and explosive pressing - went well, good bar speed 8) minimal rests between sets as usual

Floor press - legs flat

3x8x100

2x6x120

Seated DB press

10x25s

10x30s

8x40s

8x40s

8x40s

Side lat/rear delt fly superset

3x10x25lbDBs each

face pull cable curl

3x10x55kg

Ezi bar curl

8x30

8x40

8x50

3x5x70

25x30

then flushed with 50 cable curls

Stretched.

Good fast session :twisted:

[Optimass]

LOLZ..... lifting big weights in Super NXG!

when are you starting

When Opti gives me that 46 Centurion.....

my precious ... he wants to takes it ... the little fat hobbit ... but noooo ....itsss mine! ... my prrrecious :twisted:

[steak]

when are you starting

When Opti gives me that 46 Centurion.....

my precious ... he wants to takes it ... the little fat hobbit ... but noooo ....itsss mine! ... my prrrecious :twisted:

ahahahaahahaha...brilliant :clap:

[Panzer]

When Opti gives me that 46 Centurion.....

my precious ... he wants to takes it ... the little fat hobbit ... but noooo ....itsss mine! ... my prrrecious :twisted:

ahahahaahahaha...brilliant :clap:

And what happened to Gollum?