Mind over Macros

[steak]

Back into it....

BW - 123.5kg...a bit leaner too due to near no carbs for last week or so. Refeed tonight :twisted:

Conditioning week

Warmed up with Sled and mobility

Bench RE - Method

Flat Bench

3xfailure

Incline DBs

3x8

1xfailure

Triceps - crazy Simmons superset

6x6s

Lats BB Row

4x15 to chest

Delts - side lat raise

4x15

Bicep - DB Curl

3x15

Recovery

4x20

1 hr

[steak]

[steak]

Conditioning Week - Day 2

Warm up

sled, mobility and hammer on tyre - 10 mins non-stop - got a bead on :wink:

Squat

Giant camber bar off box at depth

10xbar

10xbar + Chain set

5x70 + C

5x90 + C

3x140 + C

3x160 + C - belt

1x180 + C

1x190 + C

1x200 + C

GHR

6x8xBW

Abs - Incline Crunch

5x15 - BW, 20kg, 30 30, 20

Calves

4x15 - paused contratctions

1 hour 8)

[steak]

Conditioning Week - Day 3

Sled

Hammer

Swing throughs

Mobility

Bench

10xbar

10x40

10x60

5x80

5x100

3x120

3x130

1x140

1x145 - bit slow :roll:

Incline DB

6x8

Floor Press

4x15

Pulldowns

4x15

Seated DB Press

4x15

Recovery

Flys - 4x20x 15kg

61 mins - will improve as I tune the mofos in.

Swole :twisted:

[steak]

Week 1 Day 1 - Deadlift/LPC

sled - 300m

hammer- 100 hits

Mobility and a bit of rollering

Deadlift - kept it about 90% - feel screwed after the last 4 days :rockout: ..will ease back in to it

10x60

10x100

8x140

5x180

3x200

1x220

1x230 - add belt - 90%

1x215

1x215

1x215

GHR - 6x8xBW+10kg

Hamstring machine- 3x20xstack - dropsetted a few one leggers

GMs - (GCB) 3x10x100

Landmines - 3x20

Calf raise

3x20x150

2x8x220

1 hour 8)

[steak]

Week 1 Day 2 - Bench

Warm up

Sled

Hammer

Mobility and hard ball work

Incline bench wide grip

10xbar x 2

10x60

5x80

5x100

3x120

1x125

1x127.5

Flat DB Press

4x8x40s

2x8x35s

Floor Press - med grip

4x15

Chest Supported DB Row

4x15

Side Lat raise

4x15

Flys

4x20

just over the hour - 4 of us pushing it pretty fast :twisted:

[steak]

Week 1 Day 3 - RE Squat

Warm Up

sled

hammer

mobility

10 mins

Front Squat

6x15

Hamstring Machine

4x15

Good Mornings

4x8

Close grip pulldowns

4x15

1 hour :twisted:

[steak]

Week 1 Day 4 - RE Bench

Warm up

sled

hammer

mobility

15 mins

Bench

3xfailure

Simmons Skullcrusher

4x8

Simmons Forced Negs

4x8

Ezi bar curl

4x15

St OHP

4x8

Halbert raise

4x15

High cable Curl

3x15

1xdropset

Took 4 of us about the hour again.

Still using CBL...have cleaned up backloads a little although still getting in icecream 8)

[steak]

Week 2 Day 1 - Deadlift

Warm Up

sled

hammer

mobility

Deadlift - conv, raw

10x60 x 2

5x10

5x140

3x180

1x205

1x220

1x232.5

GHR

6x8xBW - some with 10kgs

Sled Row - 2 plates and 2 doubled bands

4xfailure - mixed grips

Abs - landmines

4x20x10kg on bar

Calf raise

4x12-20 - 100-180kgs

1hr 10 mins

[Big john]

you guys are really smoking thru the ME days now!

[steak]

you guys are really smoking thru the ME days now!

Its tough and blitzes us ...often we dont get the numbers we want but it will pay off in the long run....even now there are little PBs sneaking in from the crew.

[steak]

Week 2 Day 2 - Bench and assist

BW now - 125.8kg

sled

hammer

mobility

10 mins

Incline Press

10xbar x 2

10x60

8x80

5x100

3x112.5

1x122.5

1x130

Flat bench

6x8x100

Floor press

4x15

Wide Grip Pulldowns

4x15

Side lat raise

4x15

DB Flys

4x20

1hr 10

[bar-belle]

Man you guys flew through training last night..was impressed...saw that the smack talk was alive and well too :grin:

[steak]

Man you guys flew through training last night..was impressed...saw that the smack talk was alive and well too :grin:

couple of ginger cry babies getting dragged around

[steak]

Week 2 Day 3 - RE Squat - quad dominant

Warm Up

Sled

hammer

Mobility

10 mins

Front Squat

6x15 - 60, 80, 100, 100, 100, 60

Hamstring Machine

4x15 x stack - up on elbows to isolate

GCB Good Morns

4x8

Abs -DB Side bends

4x30 - 25s, 50s, 50s, 50s

Calves

4x15

4 of us smashed our way through it - 1hr 10 mins :twisted:

Looks like me may have broken a ranga :twisted:

loving the intensity 8)

[Big john]

fuark.....

[steak]

fuark.....

quad exercise changes next week and reps lower to 10-12s

shouldve seen Wes crawl out the door (srs) and kneel up against a tyre..very pale, even for a ginger :shock:

[steak]

Week 2 Day 4 - Re Bench

Warm Up

Mobility/Dynamic - 10 mins

no sled - was pissin down

Bench

10xbar x 2

10x60

3xfailure 100

Simmons JM press

4x8

Simmons Forced Negs

4x8

Barbell Curl

4x15

1xrepped out

St OHP

4x8

Halbert raise SS with bar shrugs

Halberts - 4x15 - paused at top

Shrugs - 4x15

1 hour 7 mins for 4 of us.

[steak]

Week 3 Day 1

Warm up

sled

hammer

mobility

15 mins

SSB Squat wide stance, parallel box, knee sleeves

10xbar

10x60

5x100

5x130

5x145

3x165

1x180

1x185

1x160

1x160

1x160

GHR - BW

5x8

Ab - Russian Twists floor

4x20 x 10, 20 25, 25kg

Calf raise front squat stance

4x15 100, 140, 180, 200kg

4 of us blitz through in 1 hour 5 mins

[Viking Power]

F&&k I was owned by a ginger.... that shit won't happen again :pfft:

Solid work team :wink:

[bar-belle]

F&&k I was owned by a ginger.... that shit won't happen again :pfft:

Solid work team :wink:

Haha I bet it won't...there was a lot of noise coming from your side of the gym last night

[steak]

Week 3 Day 2 - Bench/assist

Warm Up

sled

hammer

mobility

10-15 mins

Bench - 2bd raw, wide grip

10xbar x2

10x60

10x80

6x100

5x120

add 2 bd

5x130

3x140

1x150

1x155

Close Grip Bench

5x6x100

Floor press

3x15 x 70, 75, 80

DB Rows

3x10x50s

Side Lat Raise

3x15

Recovery

Flys - 4x20

4 of us done in 1 hour 6 mins :twisted:

[steak]

Week 3 Day 3 - squat/deadlift assist

Warm up

light sled

hammer

mobility

10 mins

Zercher Squat

10xbar x2

10x60

10x100

10x120

10x140

5x160 - felt a bit shitty on form so went to Zerchers off pins

5x160

5x160

10x100

SLDL

3x10x 100, 140, 140

Band Rows

2 green bands chocked hard

3x12-15

Close Grip Pulldowns

3x10

Abs

5x15

Took 3 of us 1 hour on the dot :twisted:

[steak]

Week 3 Day 4 Bench

had the scheduled weigh in tonight

126.3kg

11.17% BF

112.20 Lean body mass

14.10 kgs of body fat

Warm Up

raining and blowing a gale so no outside warm up

Mobility - 10 mins

Bench

3xfailure 10-12 reps this week

JM Press

4x8

Forced negs

4x6

ezibar curl

3x10

incline DB curl

4x8

Standing DB press

3x10

Rotators

3x10

Band work

3x10s

6 of us went through in 1 hour 6 mins :twisted:

Good session

[steak]

Week 4 Day 1 - squat

sled

hammer

mobility

10 mins

giant camber bar squat - wide, raw, to box (depth)

10xbar

10xbar + 45kg chains

10x60 + C

5x100 + C

5x120+ C

5x140 +

3x160 + C

1x175+ C

1x180 + C

1x185 + C

GHR

4x8 x BW, 10, 10, BW

Calf Raise

4x15 up to 200

Sled/rope row - 10m rope plus 3m harness

3 pulls x 75 - one after the other

3 pulls of 110 - same

3 pulls or 110 - same

in between running the sled back down the 15m to start - good recovery from squats.

Good hard session with a mean blowout at the end. :twisted:

Holding my own...just