Mind over Macros

[HarryB]

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:

Hey man nice recovery work... on a side note, I had a complete tear of of my biceps at the distal end and a reattachment.. one of the things I tell people who have suffered something similar ir to be careful and watch the tricep on that side. Very common to injure that tricep as for a while the arm loses stability and so the tricep tries to take over and stabilise. Just a side note, not sure if it's something you are noticing but I sure did.

[steak]

Thanks H...nothing of any note there yet bro but will keep an eye out for it. Im a long way off max lifting and I'll be keeping it "real" for the first 8 weeks anyway. I could see how the tri would want to kick in too as the weakened bicep didnt have the same powah output - cheers bro 8)

[Optimass]

Found this pic and reminded me of you ... only done properly lol.

[Viking Power]

Found this pic and reminded me of you ... only done properly lol.

:pfft: :pfft: :pfft: :pfft: That's true it was lucky that happen near the end off his career cause it certainty close the doors for winning anymore Mr Olympias bar the last one even then people were saying he shouldn't have won with a torn bicep and probably true to some extent, best bodybuilder to walk the planet mass and cut wise IMO

[steak]

yeah...full blown eh..Dorian rocked :twisted:

[steak]

Recovery Phase - Week 3 Day 2

Good vibe in the Factory tonight! Big John and Corey smashing tin then John Gordon (British Powerlifting Org and IPF) and Duncan Tanner (2 World Bench Press records, 1 World Championship Bench Press Title, 3 Euro Powerlifting/Bench Titles and a few national British titles amoung others) rocked in. John is a member at CBC and Duncan is on holiday. Old Bull may have caught him at the House recently...?

Anyway...good brainstorming session and laughs between sets as the CBC Silvabacks went about the bizz. Dr squat - Ive sent Duncan your way as he has a couple of days in Chch bro before flying out. Turn the pie warmer on bro :wink:

Frustrating session for me with the arm injury but Ive got expect that with an injury like it is.

Warm ups

Sled + 40kg x 300m

Violater - 10 mins

Mobility work - 10 mins

A little PNF too

Squat - raw -these may as well have been 1 armed as as I dropped in the rotation of the arm pulled up on the injury and my grip was weakened. Cautiously though I pushed on :?

10xbar x 2

10x60

5x100

5x140

3x180 - add belt/wraps

1x220 - added wrist warps to ease the strain on the tendon

1x220 - had to leave it there. the weight is easy but Im cautious of hampering the rehab progress.

3x180

3x180

all fast and easy

St calf raise - front squat harness

20x60

20x100

2x140

20x180

10x220

10x220

50x100 :twisted:

GHR

6x5xBW with 5 sec descents

Rehab work on the arm - 15 mins - lighly weighted pronations etc

Abs and stretches - 10 mins

Gleaned some good info from the big fella and learnt a bit more about getting that big bench happening. Frustrating but worthwhile 8)

[steak]

Recovery Phase - Week 3 Day 3

Still a bit tender from the squat fail last night

Warm Ups

Sled + 50kg - 400m

Hits to tyre -120

Violater - 10 mins

Band GMs - 50

Dislocations - 50

LPC PNF stretches

Incline bench - raw, wide grip

10xbar x2

10x60

10x80

5x5x105

DB Shoulder press 50%

5x10x20/25s

Side lat/rear delt fly SS

4x10

Blue band pressdowns - 300

PNF and stretches again

[Big john]

always learning something new everytime i come in, in regards to recovery work :clap:

[steak]

I'm always learning something new about wendlers 531 :grin:

[Big john]

I'm always learning something new about wendlers 531 :grin:

this!

[startinfromscratch]

I'm always learning something new about wendlers 531 :grin:

this!

this made me lol HARD

[poos_n_wees]

Squat - raw -these may as well have been 1 armed as as I dropped in the rotation of the arm pulled up on the injury and my grip was weakened. Cautiously though I pushed on :?

10xbar x 2

10x60

5x100

5x140

3x180 - add belt/wraps

1x220 - added wrist warps to ease the strain on the tendon

1x220 - had to leave it there. the weight is easy but Im cautious of hampering the rehab progress.

3x180

3x180

all fast and easy

Gutsy effort here Steak! Big numbers you're putting in despite the injury :nod:

[steak]

Gutsy effort here Steak! Big numbers you're putting in despite the injury :nod:

its frustrating mate :roll: but it will come right. the mind is willing and stupid but the body over rules

[steak]

Recovery Phase - Week 3 Day 4

Got a bit of a roll on now which is what I needed. I know what I can do and cant do should do and wouldnt dream of doing

Warm Ups

Bike - 10 mins - 1 long hill - 95rpm

Dynamic mobility stuff - 10 mins

Front squat - to box

the last 3 sets of these were almost 1 armed again - tendon felt tight.

10xbarx2

10x60

10x60

10x100

10x100 - add belt

3x140

3x140

3x140

GMs

5x6x60kg - long stretch at the bottom

Rehab work

Wrist pronations - 100 - very light

Hammer Curl - 100 - very light

DB curl - eccentric phase - 5 secs - light

Wrist curl - 40 - light

massage and then contrast.

packed it up early and bowled up to Waiwera Hot pools for a soak and did some hip stuff Corey had talked about - feeling fresh again.

[steak]

Recovery Phase- Week 3 Day 5

Warm ups

Sled + 60kg - 500m

Hits to tyre - 60 non stop

Violater - 10 mins

Dislocations - 50

Light Rotator work - 5 mins

Drop Press - 30

Bench - Raw, wide grip

10xbar

6x60

5x80

5x100

5x120

5x130

3x140

5x125

7x112.5

10x90

Flyes - 5x10

Tricep pressdowns - 4x10

1 arm DB ext - 4x10

Blue band pressdowns - 300

PNF and static stretches - 15 mins

Inched the volume on the bench up slowly today. Hanging together pretty well so far although Im far from ready to push the envelope by doing a sheiko template or another bench cycle.

Squats feel good but the heavier sets are putting a strain on the injury so have held back here and a mixed up the 2 squat sessions with front squat and back squats. Its been a while since I front squatted so again just feeling my way in and holding back a bit. The GS front squat harness is good though as I can do them 1 armed using it

No deads, rows, chins etc for now. I miss them.

[Optimass]

No deads, rows, chins etc for now. I miss them.

You doin chins can't be pretty bro ...

John Gordon (British Powerlifting Org and IPF) and Duncan Tanner (2 World Bench Press records, 1 World Championship Bench Press Title, 3 Euro Powerlifting/Bench Titles and a few national British titles amoung others) rocked in

8)

That gunslinger print on his hoodie was awesome > is it a club thing or fed?

We should organise an EMG logo (Elite Members Group) - over 600kg / over 700kg / over 800kg total etc. BJ was working on a pretty cool design a few weeks back.

[steak]

Not sure about the Gunslinger logo bro...has some relevance though Im sure considering hes a gunsmith

The new club tee is ready to go to print...just going to select the shirts and then BJ can reveal his work. These will be available to order once I get the shirts sorted :wink:

[steak]

You doin chins can't be pretty bro ...

140kgs of lean fat muscle swinging under a bar for split seconds bro...you wouldnt even notice me there

[Big john]

140kgs of lean fat muscle

all the cool kids are this 8)

[steak]

Recovery Phase - Week 3 Day 6

Sled + 20kg - 300m

Then we got Rach to sit on the 20 and I dragged her round for another 100

We then went inside for a hefty stretch session.

PNF

Statics

and some bands

Finished off with arm rehab and 300 red band pressdowns and then rotator work with a light band.

[Big john]

flexiswole

[steak]

flexiswole

getting there eh bro comapred to the railway sleep flexibility I had 6 months ago

[Big john]

flexiswole

getting there eh bro comapred to the railway sleep flexibility I had 6 months ago

long slog, but must be done

[steak]

Recovery phase week 4 day 1

BW: 141.2kg

Sled 60kg x 200m

Dynamic mobility drill

Squat - Raw

2x10x bar

6x60

3x100

3x140

3x165

3x180

3x200

3x220

left it there as my injured wing was getting a bit sore and my grip was weakening on the sore side

Standing calf raise

front squat harness

20x60kg

20x100

20x140

20x180

2x10x220

50x100

Glute Hamraise

5x5xBW

Squats feeling a little better but my grip was weakening on my injured side so much so that I was down to thumb and forefinger on the last rep. It's frustrating cos I feel I'm ready to pop a big raw one out.

[Big john]

3x220

good repping there big fella, although i cant help but feel ill be expecting a PM from a certain someone 2mr, telling me off for not keepin an eye on you :doh: :pfft: :pfft:

nice work on the calf posing btw, Opti teaching you afew new angles to try? :twisted: