Mind over Macros

[steak]

Week 4 Day 2 - Bench

Warm up

sled

mobilit

hammer

10 mins

Bench Raw

10xbar

10x60

5x80

3x100

1x120

1x130

1x140

add 2 bd

1x150

1x157.5 X

1x152.5 X

add 3 bd

1x155

1x160

1x165

add 4 bd

1x170

1x175

1x180

1x185 X

Close Grip bench

4x10 up to 100

Side lat raise super setted with bar shrugs

SLR - 5x12-15

Shrugs 10s - 60, 100, 150, 200

Dropset on shrugs to finish - 200, 150, 100, 60, 60 behind back x 2

Bit dissapointed with benching but I am 23kgs lighter these days :roll:

Is skinny smart? lolololol

Back shot after squats the other night

[steak]

Week 4 Day 3 RE work

hammer

tyre flips 250kg

mobility

Sumo - against bands - orange

10x60 + Bands

10x100 + B

6x125 + B

5x6x140 + B

Hamstring machine

9x15x120

1x40 repped out till couldnt walk right :evil:

Chest Supported Incline DB Row

8x8

Pulldowns - wide grip

4x10 - 4-5 second eccentric

3 of us done in 1hr 5mins

[steak]

Week 4 Day 4 - Bench

Mobility

Roller

10 mins

Bench raw

3 x failure x 115

JM Press

4x8

Forced Negs

4x6 + snuck a few in at 90

Floor Press

3 x failure

Side lat raise SS with Front Raise

4x10ea

Ezibar Curl

10x10

Good session - 1 hour 5 mins for 3 of us with a 4th jumping in for curls

[steak]

Week 5 Day 1 - Squat

BW - 125.5kg

Warm up

sled

hammer on tyre

mobility and rollering

15 mins

Squat - raw, sleeves

Worked up to a miss and left the heavy stuff there

3x3x60% for tech reasons

Been a while since we did a raw squat without a box, special bar, band or chain - tbh - bit of a reality check for me at this new bodyweight but good in a way that I can set new numbers to work from.

GHR

3x5xBW + 15kg plate

GMs

3x5

DB Row

3x8

Abs

5x15 - overhead cable crunch - kneeling

Tough and demoralising session :roll:

[Big john]

Tough and demoralising session :roll:

the strength will come back bro, of that I'am sure 8)

[steak]

Tough and demoralising session :roll:

the strength will come back bro, of that I'am sure 8)

Im the oldest prick in there and still smashing the young guys :twisted:

and when i cant i will smash them with intensity :twisted:

and when that doesnt work..i will screw with their heads :twisted:

and when that doesnt work any more i will spike the gatorade with estrogen :pfft:

[tinytraps]

I chase the shepard

[steak]

I chase the shepard

The shepperd is over twice your age...your chase is not strong

[steak]

Week 5 Day 2 - Bench

sled - 60kg - 200m

hammer - 80 hits..HARD

Roller

Mobility

15 mins

Incline Bench

Worked up to a 130 single

3x12x80

Flat DB press

4x10-12s

Floor press

4 x failure

CG Pulldowns - slow eccentrics

4 x failure

Log Press - wooden log (dry)

10 x 10

rotator work

59 mins :twisted:

[steak]

Week 5 Day 3

Sled - 70kg - 300m

hits to tyres -80

mobility

worked on hamstring

15 mins

Sumo Raw + Orange bands (no 1s)

10x60 + Bands

10x100 + B

6x120 + B

6x140 + B

6x160 + B

3x3x180 + B

1x200 + B - added belt for this just playin

Front Squat

10x60

5x5100

Bar Rows - Pendlay

10x60

10x100

10x120

10x140

10x120

10x100

Underhand grip - long eccentrics

10x100

10x100

10x100

very long eccentrics

8x60

8x60

8x60

Hamstring Machine

5x15

Pulldowns

5x10

1 hour :twisted:

[startinfromscratch]

dem long eccentrics 8)

[steak]

dem long eccentrics 8)

diggin the intensity of this training :nod:

[steak]

Week 5 Day 4 - bench

Mobility

rotator work

15 mins

Bench - raw

10xbar

10x60

10x60

10x80

10x80

10x100

10x100

6x120

6x120

6x120

6x120

Incline DB press

4x12

Floor press - to failure

60, 70, 80, 80, 80, 70, 60 :twisted:

Log Press - wooden log (dry)

100 reps over 6 sets

Incline DB Curls

4x12

Ezibar curl

4x12

DB preacher curl

3x10

High cable face curl

2x25

1hr 10 mins

[steak]

Week 6 Day 1

Sled - 60kg x 300m

Hammer - 3 mins non stop

Mobility - 5 mins

SSB Box Squat box set at depth

45kgs Chains and orange bands

12 sets of 7 then work ed up to a triple at then backing off for reps to near failure with 70kg + C+B :twisted:

Old School Hack Squats

5x8 up to 140

Hamstring machine

5x15

last sets with double contractions :twisted:

Abs

band crunch - 4x20

bar twists - 3x20

1 hour :twisted:

[steak]

Week 6 Day 2 Push

Upper body mobility and warm up - 10 mins

Incline Bench

worked up to 3x3 x 120 in a pyramid backing off to set of 12 - 12 sets

Flat bench - slow eccentrics - 5 seconds

5x6

DB Flys

4x10

Skull crushers

3x10

Close Grip Bench

3x10

Cable press downs - elbows flared

4x12

Floor press

3x failure

2x failure with double contraction :twisted:

4 of us fried in hour.

Welcome back Rory 8) :nod:

[steak]

Week 6 Day 3 - back + assist

Sled - 75kg x 200m

hammer - 80 hits

Mobility - 10 mins

barbell row

60, 80, 90, 100, 110, 120, 120 120, 110, 100, 80 x 10s

Behind neck pulldowns

5x10-12

Rack pulls

4x8

Ezi bar curls, 30, 40, 50, 60, 70, 60, 50, 40 x 10s then 2x30x25kg

SS

bar shrugs - 5x15x140

4 of us...1 hour :twisted:

[steak]

Week 6 Day 4 heavy tricep and assist

Mobility warm up - 10 mins

Close grip bench press

pyramid up to 2x3 then back down - 12 sets

Standing OHP

5x8

Rear Delt Fly - head on a bench, slow eccentric

5x12

Side lat raise

4x12

Face pull

5x12

Reverse curl 4x12

SS

Floor press to failure - 3xfailure

I hour :twisted:

[steak]

Week 7 Day 1 legs

warm up

sled - 60kg x 200m

hammer - 2 mins cont

mob - 5 mins

roller - 5 mins

SSB Squat against chain set and blue bands :twisted:

10x C + B

10x70 + C + B

5x90 + C + B

5x5x110 + C+ B

Sled Drags

130 x length

150 x length

170 x length

2x190 x length

hamstring machine

5x15

Abs - overhead cable crunch

5x20

1 hour 10 for 4 of us 8)

Tough little session on the back of last nights train.

[Big john]

the double whammy, band and chains!

dem legs wouldve got a mean blowout!

[red machine]

pure brutality

[steak]

Week 7 Day 2 - Bench and tri

Mobility - 15 mins

DB Press

Pyramid with a 3x8 x 50s then back down - 15 sets

Incline bar press

Flared elbows, bar to high chest

3x15

2x10 slow eccentrics

Floor press with 45kg chain set

5xfailure

2xfailure with added band :twisted:

Pressdowns - various grips/styles

8x12-15

2x30

1 hour

[steak]

Week 7 Day 3 - back/assist

Mobility - 10 mins

BN Pulldowns

5x12

Chest Supp Incline DB Row

5x8-10

Deadlift - conv. no belt

pyramid up to 5s at 180 then back down

Ezibar curl

SS with

Bar shrugs

6x15ea

DB Curl

SS with

Zottman Curl

3x12

then 2 x 21s to finish up an hour

Weight slowly coming back up with added carbs on training days and at breakfast each day.

[Big john]

fuark zottman curls.....had to look em u, look narly

good week of training 8)

[steak]

fuark zottman curls.....had to look em u, look narly

good week of training 8)

Im enjoying the change of pace and routine...in a good space with a good crew to keep me honest...only just holding my own though. The youngbludz are gunning me down :roll:

[steak]

Week 7 Day 4 - Tri/delt

Mobility 10 mins

Close grip incline press

Pyramid up to a 3x5x110 then back down and a drop set at the end - 12 sets

Giant set

Standing Overhead Press

Rear delt fly

Upright row

Side lat raise

5x12-15s each :twisted:

Pressdowns

3xfailure - high reps (25 or so)

4 of us done in 1 hour :twisted:

Cheat night with a Japanese banquet, cheesecake and a few beers