Mind over Macros

[steak]

Week 17 Day 1 - ME Squat

Long day at sea. Been on the go since dawn fishing out deep.

Weighed in - 142.0kg

Trained with Rach, Wes, Tintin, Panzer Red, Chopper and caught up with Rory the drunk.

Warm Up

Violater -10 mins

Mobility and GMs - 10 mins

Squat with Chains - Raw, Chains were 45kg set

10xbar x2

10xbar+Chains

5x75+C

3x115+C

3x165+C

1x185+C

1x215+C

1x225+C

1x245+C - missed. tired legs :roll:

RDL - 4x8x80

DB Rows - light - 4x8x50s

Lat Pulldowns - 4x10xstack

Abs - a few

Elbow tendonitis rehab - 100s

Smashed a high cal shake then gapped it to maccas :twisted:

[startinfromscratch]

volume solid as always bro. GW 8)

[Optimass]

Squat with Chains - Raw, Chains were 45kg set

10xbar x2

10xbar+Chains

5x75+C

3x115+C

3x165+C

1x185+C

1x215+C

1x225+C

1x245+C - missed. tired legs

in the zone tonight - good session considering a day out on the water was had.

[Big john]

Killing it!

[Android]

Fark :shock:

The End

[Daniel]

Bloody Hell you geting strong there Steak

[bar-belle]

Bloody Hell you geting strong there Steak

cheers fellas. 17 weeks of WS and counting. bench still a weakness though.

[steak]

^ wrong login

Week 17 Day 2 - ME Bench

Good crew in the shed tonight! Tin getting smashed all over the joint :twisted: Comp prep peaking and a really good buzz. :clap:

Bench - raw to 90%

10xbar

10x60

5x80

5x100

5x120

2x140

1x145

1x145

1x140

1x140

1x140

3x130

5x120

Floor Press

10x60

10x80

8x100

8x100

8x100

8x100

Rear delt flys

10x25lbDBs

10x20kgDB

10x20s

10x20s

10x20s

Bicep - ezi bar

12x30

10x35

8x40

6x50

add 5kg chain each side

6x50+C

8x45+C

10x35+C

12x30+C

2x21s x 30

Reverse curl 21s x 2

stretch, yak, eat moro bar, drink 1 litre chock milk and 75g protein shake

[steak]

Week 17 Day 3 - DE Squat

Trained with Wes but he bailed early cos hes a softcock but there was Tintin to back it up along with Panzer, Rach, Emz, Red and big Jase.

Warm up

Violater - hip focus and scap focus. Extra floss for hips and ball work on scap. Got some deep seated twinge going on in there :roll: - 15 mins

Dynamics - 10 mins

SSB Box Squat with 50kg bands - speed focus, box with foam pad set at parallel. Orange bands chocked hard - loads of tension at top - 50-60kg easy :twisted:

10xbar

10xbar + B

5x60 + B

5x80 + B

5x100 + B

2x120 + B - 10 sets raw - knee sleeves/belt

add briefs

2x140 + B

2x160 + B

2x180 + B

2x180 + B

2x180 + B

2x180 + B

2x180 + B bar speed slowed on second

1x180 + B

1x180 + B - bar slowed so left it there

Lying leg curl

4x 12-15 x stack

Pendlay Rows

12x60

10x100

8x140

6x140

5x140

10x120

8x120

Light GMs

6x5x60

Abs

100 band crunches and side bends - heavy band

Rehab - for the itis

200 blue band pressdowns

snickers bar, museli bars and 75g mass shake, chicken breast soon after with brown bread and milk...lots of milk

feel a bit smashed

[steak]

Week 17 Day 4 - DE Bench

Trained with Wes and Tintin

Warm Up

Violater - 10 mins

Dynamic - 10 mins and then 5 mins of scap duty (got a niggle in there I cant shift :-s )

DE Bench - against bands, speed focus, raw

Blue band doubled under bench

10xbar

10xbar + B

10x60 + B

8x3x80 + B

up in singles till bar speed slowed

1x90 + B

1x100 + B

1x110 + B

1x120 + B

1x130 + B - just slowed so left it there.

Set up was good all the way through.

Standing DB Press - light - 5x10x25s

Face Pulls - light - 4x10x45

Bicep Curls - straight bar

10x30

10x40

10x45

10x55

then a drop set down in 5s to the bar - lit them up pretty good :twisted:

Done - good fast session.

[steak]

Week 18 Day 1 - ME Squat ...and day 1 of a new block.

Weighed in - 141.3kg

Big crew in the shed tonight...more NXG than you shake a stick at 8)

Warm up

Violater - 10 mins

Dynamic - 5 mins then KB swing thru 3x10

Deficit deadlift - off 2" block, conventional with 40kg chains fully off the deck at lockout, raw.

10xbar + C

10x60 + C

5x80 + C

5x100 + C

5x120 + C

5 x140 + C

3x160 + C

1x170 + C

1x190 + C

1x200 + C

Shrugs

10x60

10x100

10x140

10x180

6x220

6x220

20x100

Hamstring machine

4x12-15x stack

Lat Pulldown - med grip

4x10xstack

2x10 x stack + 20kg chains

DB Row - light

10x40s

10x45s

10x50s

10x50s

10x50s

Stretch

Good volume session. Deficts felt a bit funny at first after 17 weeks of sumo but will be a staple in this next block.

[Big john]

Good volume session. Deficts felt a bit funny at first after 17 weeks of sumo but will be a staple in this next block.

abit of ring rust bro...the groove will return :clap:

[startinfromscratch]

Good volume session. Deficts felt a bit funny at first after 17 weeks of sumo but will be a staple in this next block.

abit of ring rust bro...the groove will return :clap:

lol

heavy reading, but extremely interdasting once translated. worth a squiz http://www.ironworld.ru/articles/pl/29381/

[steak]

Week 18 Day 2 - ME Bench

After a long day at sea catching big snapper...

Trained with Wes,RM, Tintin, Chopper, Rach and Big John and Pitbull - good session, plenty of yelling and got a good sweat going with the pace.

Mike Kingsnorth popped up to drop off the prizes and clue us up on the BSC supps....good shet man! Impressive range and quality :nod:

Warm Up

Violater - 10 mins

Dynamic and some rotator work - 10 mins

Incline Bar Press - to 90%, raw

10xbar

10x60

10x80

5x100

5x110

3x120

1x130

1x135

1x135

1x135

1x135 - miss

Flat DB Press

10x40s

8x50s

8x50s

7x50s

6x50s

ST OHP - strict, no push press

10xbar

10x60

8x70

5x80

4x80

4x80

3x80

10x60

Floor Press

10x60

10x80

10x80

10x80

10x80

Biceps - ezibar

4 x 21s x 30kg

Flossing for elbows, biceps and fore-arms

Stretch.

[Panzer]

Strong inclines big guy!

[M.T]

Strong work big fella \:D/

[steak]

Strong inclines big guy!

they suck...thats why Im doing them in this next block, My bench has suffered with the weight dropping :roll:

[steak]

Week 19 Day 1 ME Squat

Weighed in - 142.0kg

Trained with Pitbull, Rach, Panzer, Tintin and RM.. a couple of others were doing circuits etc:twisted:

Warm up

Violater - 10mins

Dynamic - 10 mins

Squat with bar and chains - chains 45kg set

Kept it light and used only belt and knee sleeves to slowly ease into this block. Equipped lifting comes in later so the idea of under training was smart

10xbar

10x60

add 45kg chains - 2 links on ground at lockout

5x60 + C

5x125 + C

3x165 + C

1x185 + C

1x195 + C

1x205 + C

Pause squats

3x3x120

LLC

5x15xstack + 20kg chains

DB Rows

4x8x50s

Calf raise

10x60

10x100

10x140

10x180

20x100

That was enuf after a long weekend :roll:

[Daniel]

Good work on the comp bro looked like a mean day :clap: . Question though for your next comp will you be doing auditions/interviews for promo girls ? and if so do you need any help :pfft:

[steak]

Good work on the comp bro looked like a mean day :clap: . Question though for your next comp will you be doing auditions/interviews for promo girls ? and if so do you need any help :pfft:

cheers bro..I'll keep you in mind for that role. Of course Im a bit short sighted so may have to do a few by braille

[steak]

Week 19 Day 2 - ME BENCH

Trained with TinTin, Big John, Eugene, Panzer, RM, Traps and Pocket Rocket

Good Vibe :twisted:

Warm Up

Violater and some stretches - body stiff - 10 mins = body better :grin:

Dynamic - 5 mins

Bench against bands - blue band doubled under bench (25kg at lock out) Raw

10xbar x 2

10xbar + B

10x60 + B

10x80 + B

5x100 + B

3x110 + B

1x130 + B

1x135 + B

1x137.5 + B Long Pause. Getting closer to 3PPS

Could have structured that build up to the singles better I think.

Incline Bench

10x60

10x80

8x100

8x100

8x100

Lying Tri Ext

5x10x30kg

St OHP - Strict

6x5x70 - fast

Face Pulls

4x10-15x45

Bicep Curl -ezi bar

6x10x40kg

Flossing - elbows - 5 mins each

Blue band pressdowns - 250

[steak]

Week 19 Day 3 - DE Squat

Trained with Tintin, Wes, Panzer, Red, Traps, Chopper, Pocket Rocket and a few others ...

Warm Up

Violater - 10 mins

Dynamic - 10 mins

Conv Deadlift - against bands - 50%, speed work

10x60

10x100

10x135

add blue bands

10x3x135 + Bands - Good pace and bar speed all the way through..you go I go stylz

Rack Pull - from mid shin

3x100

3x140

3x180

5x3x195

Lat Pulldowns

5x10xstack

dropset to finish

DB Rows

4x10x50s

Abs - band crunch - 3 angles - 120 movements

Band Pressdowns - 250 blue band

Stretches

[steak]

Week 19 Day 4 - DE Bench

Warmed up with some deadlift coaching...added 2 new juniors to the ranks and had a visit from a young APA Powerlifter for some advices.

Threw in some violater for the hammies which are a bit tight from the last round of speed pulls.

Bench - raw, 50% speed work

10xbar x2

10x60

10x3x80kg - fast

Incline DB Press

10x25s

5x8x40s

St OHP - strict and light

4x8x60

Face Pulls

4x12-15x45-55kg

bar curl

5x10x50kg

Hammer curls

4x10x20s

[Optimass]

2666 .... the number of the beast :grin:

[steak]

2666 .... the number of the beast :grin:

"the bark on that tree looks good enough to eat"

"No! Its a compex carb"