Mind over Macros

[ThePman]

Bike - 10 - fast/sprints - 10 mins with cruises at 90rpm

After this comes the tanning oil and the bikini bottoms

[steak]

Bike - 10 - fast/sprints - 10 mins with cruises at 90rpm

After this comes the tanning oil and the bikini bottoms

you obviously havent seen me lately...the above attire would be for someone with abs... I just have a slab 8)

[startinfromscratch]

Bike - 10 - fast/sprints - 10 mins with cruises at 90rpm

After this comes the tanning oil and the bikini bottoms

you obviously havent seen me lately...the above attire would be for someone with abs... I just have a slab 8)

repped :pfft:

[steak]

Week 11 Day 4

Warm Up

Violation - 15mins

GMs - 3x10

KB swings - 3x10

Light Stretch - 10 mins

Deadlift - Sumo Dropped some volume out tonight - feeling beaten up and a bit fluey.

Raw

10x60

6x100

6x140

5x180 - belt

3x200

Add Velocity 50

1x220 straps down

1x230 - straps up

1x240

1x240

1x230

1x220

1x200

3x180

Close grip bench

10x60

10x80

5x5x90

Pressdowns

5x10x50kg

Blue Band Pressdowns - 150

Sumos feeling a little better - still toying with set up a little and can do better...overall though as Im new to the lift, progress is going well.

Vid....

[startinfromscratch]

solid bro!

i tt the next cue for you is gonna be chest up. rolling shoulders back initially may help?

solid work brah :clap: :clap: :clap:

[bob26]

Sumo's looking good man.

[steak]

Week 11 Day 5 - assist work

Trained with Wes the Slippery Gypsy tonight.

Warm ups

Violation - 15 mins - IT band tight on the left. Was painful but will finish it tonight with screwdriver

Bnad stretches - 10 mins

Band Pull-aparts - 3x10

Band Rows - 2 greens chocked out hard - 6x 10-12 with pauses - Brutal

Rev grip pulldown - 4x 10 xstack

St DB Press - 4x 10 x 50%

DB Curls - 4x10 - various

Hammer curls - 2x 10

High rep ezibar curl - pass to partner you go he gstylz till we ached

Abs - various

Friday Night JAW PUMP - 45 mins after

[Old Bull]

Sumo is coming along Bro looking good. :clap:

[steak]

Sumo is coming along Bro looking good. :clap:

you would've noticed a little too much back in it here and there OB :nod: Just got to keep the "process" alive at the bar and I think I can pull reasonable number in the coming months :roll:

[steak]

Enjoyed the 2 day break...just did and agile 8 and a few extras and got back into it today

Week 12 Day 1

BW - 141.4kg

Warm Up

Violation - 10 mins

hard ball - 5 mins

Dislocations - 40

Drop press - 40

Scap press - 40

Bench - raw. wide grip

3x10xbar

5x60

5x80

5x100

3x120

3x140

1x150

1x155 - but was interfered with by spotter who though the bar should be moving faster :evil: hes a BB and trains this way...he got told!

"leave it till it goes backwards ya Slippery Gypsy"

Add shirt - fury 50

3x160 - 3bd

3x170 - 2 bd + carpet

3x180 - 2 bd

1x185 - 1bd

1x185 - 1bd

Shirt just didnt feel right tonight but my usual assistant was not in the gym. Will aim for a good press next week

5 board - raw, med wide grip

5x170

4x185

3x195

3x200

3x210

Rev Bands -raw, green bands, med wide grip

6x140

5x160

4x170

2x180

1x190

DB Flyes - 3x10

Rotator work - 3x10x3

Red band pressdowns - 300

Good session. Shirt needed a tweak in the arms looking at seam line embedded in my arm which explains how that went. Next week.

[poos_n_wees]

Bench - raw. wide grip

3x10xbar

5x60

5x80

5x100

3x120

3x140

1x150

1x155 - but was interfered with by spotter who though the bar should be moving faster :evil: hes a BB and trains this way...he got told!

"leave it till it goes backwards ya Slippery Gypsy"

:pfft: Why is he called the Slippery Gypsy? Sounds like there's a story behind that one lol.

Another solid session Mr Steak :grin:

[steak]

Turns out Westley is of Gyspy descent...Sherwood Gypsys in fact...POMs know of them as Pikeys...You know the ones....caravan at the edge of town, painted purple with no glass in the windows, 30 cats, 12 children, the smell of something rotting that ends up being the home brewed wine. Stuff goes missing round town, but they are too slippery to catch. They steal a perfectly good shirt, rip the arms off it and turn them into bags or pouches...many of the young run away to the circus...I could go on....

anyway he stood above me tonight dripping sweat on me after his round of The Reaper circuit and panicked when the bar slowed...grabbed it then coaxed it up...Im sure I had it all ready to lock out! Slippery Gyspy!

[poos_n_wees]

....caravan at the edge of town, painted purple with no glass in the windows, 30 cats, 12 children, the smell of something rotting that ends up being the home brewed wine. Stuff goes missing round town, but they are too slippery to catch. They steal a perfectly good shirt, rip the arms off it and turn them into bags or pouches...many of the young run away to the circus...I could go on....

anyway he stood above me tonight dripping sweat on me after his round of The Reaper circuit and panicked when the bar slowed...grabbed it then coaxed it up...Im sure I had it all ready to lock out! Slippery Gyspy! :lol:

[steak]

Week 12 Day 2 - feelin beaten up which is about right for the duration and a head cold on top...Metal Militia Flu is tough to beat :twisted:

Warm ups

Tight as railway sleeper today! Started with PNF stretches for Hammies, glutes, IT band and calves.

Violater - 15 mins

hard ball - 5 mins

GMs - 30

Squat - raw, reduced the volume this session and goal was hit 90% in suit for depth.

3x10xbar

10x60

5x100

5x140

3x180 - belt/wraps

3x180

went to singles

1x200

1x210

1x220

add suit - loose cent 52

1x230 - straps down

1x240 - straps up - depth

1x240 - straps up - depth

Paused squats - raw

3x3x125

Calf raise - front squat harness

20x60

20x100

20x140

20x180

GHR

6x5xBW

Stretches -15 mins

[Big john]

Solid bro...you know your in for a good one train wise when your tight/feel like crap/fluey

Soljah :clap:

[Big john]

Tonka and Doc squat Exhibition teaser enjoy! :grin:

[steak]

Love your work bro :clap: :clap: Im sure the OSBGs will get a kick out of it too man :grin:

[steak]

Week 12 Day 3 - Cond/flex/mob

Sled

600m x 60kg - jog

Hits to tyre - 120

Good blowout - sled had me gasping hard but returned to normal pretty quick which is a good gauge fro me at this bodyweight.

Flex/mob

Violater - 10 mins

hard ball - 5 mins

Dislocations - 50

Roll into V sits - 30

Scare crows - 30

Mountain climbers - 30

Groiners 30

Squat stretch - 3x20 secs

Pass squats - new movement - 10kg - 30

band knee aparts - 30

band side steps - 30 each way

Band Ab crunch - 100

PNF stretches for Hams, glutes, IT band, and lower back

Static stretches - 10 mins

Good little feelgood session - right as rain now :grin:

[Big john]

Week 12 Day 3 - Cond/flex/mob

Sled

600m x 60kg - jog

Hits to tyre - 120

Good blowout - sled had me gasping hard but returned to normal pretty quick which is a good gauge fro me at this bodyweight.

Flex/mob

Violater - 10 mins

hard ball - 5 mins

Dislocations - 50

Roll into V sits - 30

Scare crows - 30

Mountain climbers - 30

Groiners 30

Squat stretch - 3x20 secs

Pass squats - new movement - 10kg - 30

band knee aparts - 30

band side steps - 30 each way

Band Ab crunch - 100

PNF stretches for Hams, glutes, IT band, and lower back

Static stretches - 10 mins

Good little feelgood session - right as rain now :grin:

Soljah :clap: :clap: :clap: you done any more of them Lunge thingys you linked on my journal? :twisted:

[steak]

you done any more of them Lunge thingys you linked on my journal? :twisted:

yeah but mostly in circuits..they are tough. the pass squat is my new baby

[steak]

Week 12 Day 4

Fatigue has set in. Body says time for a deload.

Warm ups

Violation - 10 mins

KB Sumo squat - 3x10

KB swings - 3x10

Abs - 3x10

Deadlift - Sumo, raw.

2x10x60

6x100

6x140

6x180

6x180

6x180

was focusing on getting the right set up and still 6 weeks into it I am only a littel closer to getting it bang on. In short some were almost weightless and some were slow drags :roll: work in progress

Close grip bench

10xbar

10x60

10x80

5x95

5x95

5x95

Cable pressdowns

3x10x55

Blue band pressdowns - 200

Nice quick session.

Enjoyed a roast dinner at 11am followed by a deep fried chicken meal followed by 3 large Dunkin Donuts and some shocking coffee. Rice and mince, eggs and oats and 400g of pork steaks made up the rest. 2 protein shakes and flavoured milk boosted the nutro :twisted: Take that fatigue! :twisted:

[steak]

Week 12 Day 5

I rested for 2 days and attended APA Bench Champs coaching Rachel.

Back into the swing of it today with conditioning and flex/mob

Stretches 10 mins

Sled drag - (With Wes and Traps)

100m x 40kg

100m x 60kg

100m x 80kg

100m x 100kg

think the next was the same at 120kg but Im not sure cos the 2 younger fellas went down...Traps went for a chuck and Wes was found sitting down holding his quads :twisted: I still got over the mouths.

All drags were done running with no stops

Hits to tyre 4 x 20

Violater - 10 mins

Agile 8 - 15 mins

PNF stretches - 10 mins

Red band pressdowns - 200

Static Stretches - 10 mins

Good blowout :twisted:

Ready to face another week - looking to deload but I will assess this with bench tomorrow.

[mike27]

nice ive gotta get on these rehab and mobility drills

looks good!

[steak]

Week 13 Day 1 - Bench Test

BW - 141.2kg

Warm ups

Violater - 15 mins

Dislocations - 3x10

Scap press- 3x10

Drop Press - 3x10

Bench - raw, wide grip

10xbar

10x60

5x80

5x100

3x120

3x140

1x150

1x155 - PB - popped up.

Happy with that and the 12.5kg gain from the program. Bench has been a weak lift for me and its good to break the 150 which was all I wanted from this program. Will be running it again.

Add shirt - fury 50

3x160 - 3bd

3x175 - 2 bd

3x180 - 1 board with carpet - crushed finger on the rack as the bar went home - squashed and split the skin on my pinkie, bled some, covered it up cos it didnt look good and pushed on. Kinda ruined the vibe.

1x190 - was going for the touch but I couldnt get it down...frustrating! It just hovered about 1 inch off the chest and I couldnt/didnt row it in. Hung it there for ages! I got fed up and pressed it out easy.

DB flyes - 3x10

Halbert Raises - 3x10

Blue band pressdowns - 200

happy with outcome, still learning the gear, onto a deload and look forward to going another round.

[bar-belle]

Got to say coach your 155 tonight was awesome....came up with ease....more in le tank me thinks :nod: