Mind over Macros

[red machine]

shiiit damo your raw 240 looks almost as quick as when ur suited :shock: 8) 8)

[steak]

cheers fellas...plenty left there too.

[steak]

Not too sure what has happened here yet...will scan it tomorrow for good measure. There is no pain, no loss of ROM or any physical change to the bicep but I'm RICE it for the last 2 days.

[startinfromscratch]

ease off the heavy shit bro, nothing worse than making a bad situation worse!

[steak]

ease off the heavy shit bro, nothing worse than making a bad situation worse!

timing is good bro...Im at the end of the cycle and tested lifts at 90% raw so a few days RnR was due anyway. Ive also got some filming to do for a fishing show again so looking for the breaks in weather this or next week.

90% raw was

sq- 240

bench - 150

deadlift -sumo - 240

bench ended up a 155 with some in the tank though.

Will run the bench cycle again and more than likely stick with sumo for the next bout...will also re-evaluate my equipment options and swap outbthe loose fury for the loose super kat...yet to try for a fit at this BW though.

[samuelNZ]

Shit bro they're some good raw numbers. Especially the sumo considering the amount of time you've had on it.

[steak]

Shit bro they're some good raw numbers. Especially the sumo considering the amount of time you've had on it.

thanks bro - 90%

[steak]

Rehab - Week 1 Day 1

Problem - Partial tear (20-25%) of distal bicep tendon.

How - fatigued tendon from 12 week bench program I think. Tore doing assist work at 75%

Plan After 1 week off completely I was stiff as a plank.

1. Get flexible again, get condition back up and ease back into regular flex/mob/cond

2. No deads for 1 month then if it feels ok up to 75% with double overhand or hook grip. Bench RAW to 75%, Squat RAW to 75% - gauging all the time. Auto reg pretty much.

Day 1

Sled - hello sled IM BACK!! :twisted:

40kg x 100m

then hooked it up round the waist and went for a walk to Mitre 10 and back with 60kg - got down there and looked back up - damn!

What did I do that for! 60kg x 800m approx - 400 uphill

Violater - 15mins

Hard ball - 5 mins

PNF stretches

Band GMs - blue band - 50

Overhead Squat - 40

Roll into V sits - 40

Mountain climbers - 40

Squat stretch - 3 x 30 secs

Knee hugs - 50

Hiesman - 50

Cat/Camel - 50

Dislocations - 50

Shoulder saver - 3 x 30 sec

Tricep stretch - 3x 30 sec

Ecentric bicep curl on wounded wing - 10lb DB x 5x 10 - 3-5 secs

Light stretch and rub

Static stretches - 10 mins

Feels good - icing now.

[Big john]

he's back!...the members can come out from the bomb shelters now! :grin:

[steak]

Recovery Phase - Week 1 Day 2

Trained alongside Big John - good session.

Warm Ups

Sled

40kg x200m

60kg x200m

Violater - 15 mins

Mobility - 10 mins

Tried ghetto rigging a SSB squat set up in a cage today but could feel just a little too much tension on the disabled arm so went to the Get Strength Front Squat Harness and did 1 arm front squats to a low box(Depth) Had to stay light for safety reasons...

Front Squat

10xbar

10x60

5x100

5x120

2x140 - belt

2x140

just starting to feel the arm so backed it off

10x100

10x60

St Calf Raise - front squat harness again and 1 arm

20x60

20x100

20x140

10x180

10x200

20x100

GHR - 6x5xBW

Lunges - weight overhead - 5x5

Violater - 10 mins

Static stretches - 10 mins

Then John and I thrashed "Wes the Tank" through 5 rounds of a viscious GPP circuit, ate cake, drank shakes and headed up home for a roast dinner and a jaw pump with the tribe - churr bro

Been icing the arm each day and its feeling a little better but with only a week behind me there is a long way to go and I have to be cautious especially at this stage where the fibres arent even near knitted together yet

still....

Im calling it a good day 8)

[startinfromscratch]

good shit bro, atm it is a risk vs reward situation. 8) 8)

[bar-belle]

good shit bro, atm it is a risk vs reward situation. 8) 8)

and Im keepin the risk low :wink:

[Big john]

good shit bro, atm it is a risk vs reward situation. 8) 8)

and Im keepin the risk low :wink:

Correction: amend sentence

good shit bro, atm it is a risk vs reward situation. 8) 8)

and Im POLICING and ENFORCING the risk low :wink:

8)

[Old Bull]

Recovery Phase - Week 1 Day 2

Been icing the arm each day and its feeling a little better but with only a week behind me there is a long way to go and I have to be cautious especially at this stage where the fibres arent even near knitted together yet

Good to see the Recovery is coming along Steak, time and patience.

[steak]

yeah mate...take each day as it comes, dont do anything silly and enjoy the challenge. Like someone said to me recently "considering what you do to yourself every week all year long you should be counting yourself lucky"

and to a degree hes right

its all part of the journey and I have a good sled :twisted:

[steak]

Recovery Phase - Week 2 Day 1

BW - 142kg

Sled

sled + 60kg -100m

sled + 80kg - 100m

sled + 60kg - 200m

Violater - 10 mins

Hard Ball - 5mins

Roll into V sits - 40

Mountain Climbers - 40

Groiners - 40

Dislocations - 40

Overhead squats - 40

Bench - Raw, wide grip

Going to be doing nothing over 75% for a while and this was my first hit out since injury so kept it at 60% max

10xbar

10x60

10x70

10x80

10x90

10x90

10x90

Close grip bench - same thing - light as

5x10x60kg

Seated DB Press - again very light

5x10x15kg DBs

Feels ok so far. Was kind of fun getting on the floor with some of the other gym members and doing stuff they would do - bonding :pfft: :pfft:

Eats ...I have had to knock them back a bit as I dont need the fuel for the long sessions but will hold this BW for a bit while I sled my way back into fighting form

[steak]

Recovery Phase - Week 2 Day 2

Warm up

Sled

300m x40kg

Violater - 10 mins

hard ball -5 mins

Mounatin climbers - 20

Cat/Camel - 20

Hip circle - 20 each way

Fire Hydrants - 20 each way/each leg

Squat - raw - keeping it light as evne with wide grip there is a bit of tension on the bicep injury

10xbar

10x60

10x100

6x140

5x180 - add belt/wraps

5x180

5x180

all deep n easy

St calf raise - front squat harness - 1 armed

20x60

20x100

2x140

20x180

20x180

GMs - light again and long stretches

5x10x60kg

Stretches - 10 mins

So far so good - its a bit of a suck it and see exercise at the moment as Im basically trying to lay down some base numbers for the recovery - feels good at 70% so far.

[steak]

Recovery Phase - Week 2 Day 3

Sled

40kg x 300m

60kg x 600m - went for a walk down the road with it.

Violater - 10 mins

Hard ball - 5 mins

Dislocations - 40

Shoulder savers - 3x 20 secs

Bench - Raw, wide grip - keeping it light for now

10xbar x 2

10x60

10x80

10x100

10x120

10x120

Incline bench - bar, raw, wide grip

10x60

5x5x100

DB Shoulder Press - seated - very light

10x15kg

4x10x20kgDBs

Side late raise SS with rear delt flyes

5x10x 10/12kg DBs

Stretches

[steak]

Recovery Phase - Week 2 Day 4

Trained with Wes...Big John and Corey were in the Sheiko Shed too 8)

Bike - 10 mins - 80rpms - hills

Violater - 10 mins

Hard ball - 5 mins

40s

Cat/Camel - partnered these - great

Dislocations

Roll into V sits

Mountain Climbers

Band GMs - blue band

Band Knee-aparts - blue band

band side steps - blue band

Tricep Hell 8)

Incline CGBP - 30 degrees - 3x10 x 80kg

Mixed board medley

2 x 24 x 60kg

2 x 24 x 80kg

Incline DB Press - 45 degrees - 3x10 x various

Pressdowns - 3 x10-15 x various

Red band pressdowns - 300

stretches

[Big john]

good hit up bro it was madness today....

Corey Squating heavy and ripping the stubbies (kudos + points towards man card)

mean benching sesh!

and wes Pumping his jaw to the Harem :pfft: :pfft: mind u he did pull finger and repped some good inclines!

[bar-belle]

Tricep Hell 8)

what do you mean...you thrive on shit like that :nod:

Corey Squating heavy and ripping the stubbies (kudos + points towards man card)

:pfft: that was gold...joining the many who have gone before him

[steak]

Recovery Phase - Week 2 Day 5

Bike - 10 mins - hills - 80rpms

Violater - 10 mins

Hard ball - 5mins

40s

Cat/camel

Knee Hugs

Hiesmans

Adductor/abductor - bands

PNF work on hammies, IT, Glutes, Lower back, PF

Arm rehab

eccentric db curl - 50

reverse curl - bar

long eccentric phase

Massage with DB handle end - give it the cold steel I say :twisted:

Thumb massage to finish.

Been a good week, Squats at 70% were fast, deep and easy

Bench was easy at 120x10s

No deads or rows for a while yet though :roll:

Handling one of the crew at the Auck comp 2moro...no doubt some fried chickens will be had after proceedings. Draw the short straw though..travel with the Slippery Gypsy....Hope he unhitches the caravan or it could take us days

[steak]

Recovery Phase - Week 3 Day 1

BW - 140kg on the dot - don't know where the other 2kgs went :roll:

Bike - 10 mins fast spin hills 90 rpm

Violater - 10 mins

Dislocations and other mobility work - 10 mins

Bench - still staying light, not going to start the cycle again until week 4-6 I think...will see how it goes

Raw, wide grip

10xbar

10x60

10x80

10x100

9x125 :doh: didnt lock out the last - 5kgs on last week

3x140

3x140

3x140

Close grip - raw

10x60

5x5x100

DB Flyes- 5x10x10kgDBs

Stretches

[Viking Power]

good stuff tank 8)

[steak]

chur bro..just feeling my way here for now...doesnt feel too bad...a little tender near the end but right as rain today. may be the close grip stuff doing that as Im benching a wide grip with these albatross wings :pfft: