Mind over Macros

[tinytraps]

245 with a gimp arm is still good money :clap:

[steak]

245 with a gimp arm is still good money :clap:

lol at my 1 arm squats...its getting better and was happy with that considering its the 2nd squat session this week and the arm is phucked when it comes to grip

churr :nod:

[steak]

Week 5 Day 6

Sled +20kg - 200m

+ 40kg - 400m

Violater - 10 mins

PNF Stretches - 10 mins

Assist work - light becuase of arm

Lat pull downs - 4x10x105

DB Rows - 3x10x30kgDB

Overhead press- 5x5x60

Arm rehab - 100s

pronations

wrist curls

bicep curls

eccentrics

red band press downs - 300

[steak]

Week 5 Day 7 - Recovery phase - yesterday

Been a good week of work - 2 good squat sessions and basically trying to look after myself whilst making a little in roads. Arm is slowly starting to handle more weight but I aint gonna rush it!

Sled +60kg - 400m

A few rounds with the hammer in between - 60 hits

Violater + hard ball -20 mins

Shoulder savers - 3x20secs

Scare crows - 3x20

Coreys Stick/band stretch *TM* - 3x20 secs overhead

- 3x20 secs behind back

PNF stretches

Band GMs - blue band - till it didnt hurt no more!

Band knee aparts - blue band - 100

O/head squats - 30

IT Band stretch - 3x20secs

Band hip stretch - 2xpulsing sets

[steak]

Week 6 Day 1 - recovery phase

BW - 143.9kg

Violater - 10 mins

PNF work - 10 mins

Dislocations - 40

Drop press - 40

Bench - raw, wide grip

3x10xbar

10x60

10x80

10x100

10x120

5x130 (85%)

5x130

5x130

3bd

3x160

3x160

3x160

3x155

3x155

3x155

DB Flyes - 3x10

Tri pressdowns - 4x10x75kg

Arm rehab -100s

curls

pronations

behind back wrist curls

red band pressdowns

[steak]

Week 6 Day 2 - Recovery Phase

Sled - 40kg - 300m just to warm the knees. Damn it was cold today and CBC attendence was down...pussys!

Violater - 10 mins

Mob Drill - 10 mins

Squat - raw

10xbar x3

5x60

5x100

5x140

5x180

5x200 - add belt and wraps

5x200

GMs - 5x5x60

St Calf raise - front squat harness

20x60

20x100

20x140

10x270

10x270

SLDL - 5x5x60

[Big john]

40kg - 300m just to warm the knees. Damn it was cold today and CBC attendence was down...pussys!

8) :clap: Soljah

[bar-belle]

CBC attendence was down...pussys!

Yes but the girls were all in attendance. Hardcore :grin:

Boys...ahh not so much

[steak]

Week 6 Day 3 - Recovery Phase

Sled + 40kg + a kid :grin: - 400m

Violater - 10 mins

PNF and light stretches

Deadlifts - sumo - raw - double o/hand grip

easing my way back in...

10x60

10x60

5x125

5x145

5x165

5x165

5x165

5x165

3x165 - arm was getting tender :roll:

Close grip bench

10x60

10x80

5x107.5

5x107.5

5x107.5

5x107.5

5x107.5

Rack Pulls - conv- below knee - double o/hand grip

8x100

8x140

5x180

5x180

5x180

5x180

5x180

5x200 - grip was failing so went for straps - 1st time ever :oops:

5x200

5x200

Tri pressdowns - wide grip, hammer handle

5x8x85kg

Arm Rehab

light as

hammer curls - 100

pronations -100

wrist curls - 100

hard ball manipulations - 3-5 mins wrist flexing under pressure :twisted:

Didnt like the straps

[steak]

Week 6 Day 4 - Recovery Phase

Assist work

Landmines - 100

Dynamic shoulder drill - 5 mins

Band Rows

Green band - fully loaded - 2x15

2x green bands - fully loaded - 5x10

Hammer grip Pulldown - have to stay light here

5x10x105kgs

Standing O/H/Press - testing the waters with the injured wing

10xbar

10x40

10x60

5x80

5x80

5x80

8x60

8x60

Arm rehab and Ab work - high rep stuff

[startinfromscratch]

Week 6 Day 4 - Recovery Phase

Assist work

Landmines - 100

Dynamic shoulder drill - 5 mins

Band Rows

Green band - fully loaded - 2x15

2x green bands - fully loaded - 5x10

Hammer grip Pulldown - have to stay light here

5x10x105kgs

Standing O/H/Press - testing the waters with the injured wing

10xbar

10x40

10x60

5x80

5x80

5x80

8x60

8x60

Arm rehab and Ab work - high rep stuff

tooo easy!

[steak]

tooo easy!

Im bored with lifting light...I just want to get better and get back on the program :roll:

time :nod:

[steak]

Week 6 Day 5

Full body violation and hard ball session, pnf stretches and a few partnered statics to finish 8)

[steak]

Week 7 Day 1 - Recovery Phase still

BW - 143.1kg

Mobility drill - 10 mins

Squat - raw

2x10xbar

6x60

6x105

6x145

3x185

3x185 - moved the bar down a bit but injured arm didnt like it

3x205 - belt and wraps

1x225

1x247.5 - good depth, good speed

St calf raise - front squat harness

20x60

20x100

20x140

15x180

10x220

10x260

25x140

SLDL

5x8x60

Arm rehab

curls and wrist curls

reverse curls - slow eccentrics

[Old Bull]

Squats going ok with the injury Steak, nice little superset :clap: :clap:

[steak]

Squats going ok with the injury Steak, nice little superset :clap: :clap:

thanks bro...cant handle volume so might as well be intense eh

Hoping to come right with a few more weeks of rehab. Did a mobility drill today which included wall slides and the deeper my elbows got the more the arm came away from the wall. Will be adding more delt flexibility in to help here.

[Old Bull]

thanks bro...cant handle volume so might as well be intense eh

Hoping to come right with a few more weeks of rehab. Did a mobility drill today which included wall slides and the deeper my elbows got the more the arm came away from the wall. Will be adding more delt flexibility in to help here.

Doing the same thing real tight in the delts.

[startinfromscratch]

Squats going ok with the injury Steak, nice little superset :clap: :clap:

thanks bro...cant handle volume so might as well be intense eh

Hoping to come right with a few more weeks of rehab. Did a mobility drill today which included wall slides and the deeper my elbows got the more the arm came away from the wall. Will be adding more delt flexibility in to help here.

might have to try that.

[bar-belle]

Week 7 Day 2 - Recovery Phase

Delt mob drill - 7 mins on the dot

PNF work

Drop Press - 30

Bench - raw, wide grip - tendonitis playing up today :twisted:

10xbar

10x60

5x80

5x100

3x120

3x140

3x140

3x145

3x135

3x135

5x125

7x115

10x105

DB Flyes - 5x10

Incline close grip DB bench - 4x10

Red band pressdowns - 300

Stretches and mobility stuff for elbow

[steak]

Week 7 Day 2 - Recovery Phase

Delt mob drill - 7 mins on the dot

PNF work

Drop Press - 30

Bench - raw, wide grip - tendonitis playing up today :twisted:

10xbar

10x60

5x80

5x100

3x120

3x140

3x140

3x145

3x135

3x135

5x125

7x115

10x105

DB Flyes - 5x10

Incline close grip DB bench - 4x10

Red band pressdowns - 300

Stretches and mobility stuff for elbow

[steak]

Week 7 Day 3

Violater - 15mins

Hard ball - 5 -6 mins

Shoulder and Upper back mobility: Basically put togther some stuff with bands, stick and light weights from bits and bobs Ive been wanting to try. Stuff from Synergy Ath, Defranco and even what Ive made up :shifty: .

Anyhoo...work in progress and the coming weeks will tell if its any good.

Wound up with a shortened agile 8 and PNF stretches for hammies etc.

A solid hours worth. Felt good.

[steak]

Week 7 Day 4 - Recovery Phase

Mobility Drill and Band GMs

Deadlift - conv, raw, double o/hand grip

10x60

10x100

5x140

5x140

5x160

5x160

5x160

3x180

3x180

3x180

Close grip bench

10xbar

10x60

10x80

5x110

5x110

5x110

5x110

5x110

Rack pulls - conv, below knee

5x70

5x110

5x150

5x200 - add straps

5x200

5x200

Tri Pressdowns - was supposed to do 4x10x85kg but DNF - tendonitis doesnt like these

Redband pressdowns ss with bicep pronation and wrist curl

for rehab and did about 300 the pressdowns and 150 of the pronation wrist curl

Felt the injured bicep tendon on the last set of pulls and the tendonitis is raging hard in my other arm....the mood was angry :evil:

Stretched, ate a donut and custard slice, knocked over a shake with 1.5 cups of oats blended in and headed for the cave to eat red meat and a litre of Wendys frozen yoghurt with naughty toppings. That should help recovery :twisted: :nod:

[steak]

Week 7 Day 5 of recovery

Rested the tendonitis for 2 days...didnt help...nothing is seeming to help at all right now so I will press it into submission.

Trained with Panzer, Corey and Ross...mean vibe

Warm up

Dislocations - 50

Violation - 10 mins

Mobility Drill - 10 mins

Bench - raw, wide grip

10xbar

10x60

10x80

10x100

10x125

3x3x135

3bd

6x140

5x150

3x160

2x160

Close Grip Bench

3x8x100

Incline DB Press

3x8

Flyes

3x10

Arm rehab - 20 mins

[startinfromscratch]

any checkups in the wings for the wing bro?

[steak]

any checkups in the wings for the wing bro?

scan at 12 weeks mate...hopefully a full repair by then and should be more visible without all the blood spilled out around it