Mind over Macros

[Viking Power]

che che men! Nice to get it out of the way earlier than planned...7pps next :twisted: and a good base to launch the equipped lift from when I get to it.

what do you think you could do in batsuit brah?

Bro you seem to have a liking for Batsuits, why don't you come up to coast bro and I'll let you try mine?

I am sure we could find one that fits and you can have a go, I'll be more than happy to help out.

[thatwaslight]

che che men! Nice to get it out of the way earlier than planned...7pps next :twisted: and a good base to launch the equipped lift from when I get to it.

what do you think you could do in batsuit brah?

Bro you seem to have a liking for Batsuits, why don't you come up to coast bro and I'll let you try mine?

I am sure we could find one that fits and you can have a go, I'll be more than happy to help out.

Def keen to give it a go one day mate, isn't it a very specific fitting thing that you cant just jump into someone elses?

[Viking Power]

what do you think you could do in batsuit brah?

Bro you seem to have a liking for Batsuits, why don't you come up to coast bro and I'll let you try mine?

I am sure we could find one that fits and you can have a go, I'll be more than happy to help out.

Def keen to give it a go one day mate, isn't it a very specific fitting thing that you cant just jump into someone elses?

loose gear will be ok bro just tight gear will be an issue. I'm sure we could find something to fit between us all 8)

sorry for highjack Damo see you tonight

[steak]

:nod: Jump in a loose one bro..one of the boys has a 40 centurion you could try....Big John gets 30kg from an old size 52 titan super centurion...tweak your technique a bit and you'll be good to go. Its the tighter gear that's tricky to handle/adapt too.

I'll be looking at close 300kg equipped after I sought the tech stuff out and groove a tight suit...which Im waiting for.... but in the meantime its on with the raw work and getting that lift closer to 275kg(600lb) which is next goal. Ive had some good advice and see I what I have to do now a little more clearly 8)

[thatwaslight]

awesome bro, it seems like your have made massive gains of late or is just me? do you put it down to anything in particular or just putting the usual hard yards in?

[Big john]

do you put it down to anything in particular or just putting the usual hard yards in?

just good ole Mongrel attitude :nod: :twisted:

[Big john]

Big John gets 30kg from an old size 52 titan super centurion

35kgs...get it right :roll: :grin: ...lay off snorting the turbos bro :pfft: :pfft: :pfft:

[thatwaslight]

Big John gets 30kg from an old size 52 titan super centurion

...lay off snorting the turbos bro :pfft: :pfft: :pfft:

So thats his secret? lol

[steak]

awesome bro, it seems like your have made massive gains of late or is just me? do you put it down to anything in particular or just putting the usual hard yards in?

srs for a sec...thats about as long as I can be srs for anyway ..there is a few things...

1. Old Bull told me ages ago that it takes 18 months of training to get good at the raw lifts, another 18 for the equipped and a further 18 to be competing well..or something like that..He might pop in here and sort that for me again :wink:

2. Sticking with the program that works for you..Ive been on sheiko or sheiko based training templates for 18 months.

3. I've been following/doing a lot of conditioning, agility and flexibility work. This has changed my lifting for the better, increased my recovery speed and generally since I started putting more time and effort into I feel Ive gotten stronger. Cardiovascular work has helped too. Jono Radich said once that good strength comes from good health.

4. I've increased my bodyweight. I weighed 145.5kg on monday.

5. I eat good quality calories most of the time despite the odd bouts of wendys, kfc etc

Combined, they are all helping me.

lay off snorting the turbos

its the new club initiation...dont come back boy until your ready to do it

[OnlyHuman]

I have a low key club lift on Nov 12 if the novice comp in Aucks is no good for ya...about 8-10 lifters doing a skills assy

Actually that sounds pretty tempting :nod:

I'm a student and poor as so I really don't feel like forking out nearly $100 (?) to register with NZPF for only like 2 months and having to pay again in January. I will send an e-mail to them about it to see if I would need to register or I can get by and do this one comp on the 6th. (I've already done a few novice comps a few years back.)

Than maybe come over to the one on the 12th and give it an other go... I could do with the practice

It would be also nice to be able to put some names and faces together, meet a few of the boys and gals from the forum perhaps. So, I will keep that in mind ... I REALLY APPRECIATE the offer!!!! :nod:

Thanks once again!

[steak]

no probs mate..you can do 1 novice comp since the new rule came in. many of our lifters are now saving the 1 novice comp for when they are ready to join a fed and compete seriously...not that the club and public events we run arent serious anyway you know where to find us bro 8)

[steak]

Week 12 Day 3

trained alongside John and VP....good vibe!

Warm up

Dislocations - 40

face Pulls - 30

Drop press - 30

Bench

10xbar

6x60

5x80

5x100

3x120

1x140

1x150 - fast easy

1x155 - fast easy and now back where I left off 12 weeks ago pre injury 8)

4x140

9x125

Incline DB press - 3x15

Bench - speed work

6x3x80 + 40kg chains - minimal rests in between sets

Flyes - 3x10

Red band pressdowns - 300

Light static stretches

CakeNshake - cheers J 8)

[Big john]

looked strong tonight bro :clap: :clap: ....nice to see you get the 155 back, just stay away from the jam prior to the big lift :grin: or was it the coke bottle threading?...

[steak]

cocacola has more carryover. everyone knows that :wink:

[STUMBLES]

Hey....Steak ! I am that Man....Duncan Tanner ! How you guys doing ?

[steak]

Hey....Steak ! I am that Man....Duncan Tanner ! How you guys doing ?

Gidday mate! Alls well this side of the planet. hows your build up to the Worlds going or have plans changed. Was speaking with John yesterday and your named popped up...we must have been talking about lunch!

[steak]

Week 12 Day 4 - last day of this cycle really.

Cant test deadlift due to injury so used the session to see how the Velocity 50 fits my added mass lololol

Also was down on nutro today being that Id been swinging on spanners in an engine room....thats seems to have got smaller

Sled - 60kg - 300m

Battling Ropes - 3x1min

Hits to Tyre - 60

Deadlift - raw, sumo...only cos its a sumo suit

10x60

10x60

5x100

5x100

5x140

5x140

3x160

3x160

3x180

3x180

stuck the suit on..pretty tight, took a while to get it to sit right but I couldnt get to the bar so had to hitch the legs up a bit..bad move! The hem folded over and was pinching the quad muscle hard and it was pretty painful to move.

a few singles followed at 200 more playing than anything and when I could get the set up right they popped up easy but painful. The hem kept rising and was cutting in so I struggled out of it and went on :roll:

Close Grip Bench - raw

10x60

10x60

10x100

3x120

3x120

3x120

2x140

2x140 - PB

Pressdowns

5x15x55

2 strip sets to finish

Lying leg Curl

10x10x100

Red band pressdowns - 300

Battling rope medley - 2 x 1mins

Stretching - 15 mins - got a niggle in left trap. hardly surprising considering todays day jobs :roll:

[steak]

Week 12 Day 5

Trained with Wes, Corey and VP - animal house 8)

Assist work

Sled - 60kg - 400m

Hits to tyre - 60

Battling ropes - shortened - 3 movement medleys - x 3

Pulldowns - hammer grip

10xstack

10xstack +10chain

10xstack+20C

10xstack+30C

10xstack+20c

10xstack+10C

10xstack

Inclined Chest Supported DB Row

6 x 8 x50kgDBs

Overhead press - strict - no pushpress

5x40

5x60

5x70

5x80

5x90

5x80

5x80

1 arm side lat raise

3x10x20kgDB

Bicep curl

8x8x40-60kg

2x25

Stretches - 5 mins

[steak]

Week 1 Day 1

BW - 146.0kg

Trained with Rory and VP - cheers fellas was a good session :nod:

Different structure to the last 12 weeks

Warm ups

Violater - 10mins

Light mob drill - 10 mins

Bench - raw

10xbar

6x60

5x80

4x100

3x125

3x142.5

3bd

3x160

3x170

missed them at 175 - loose setup

Rev band

145x5

160x4

170x3

180x3 - easy

Add shirt - Fury 52 - old tired shirt

160x3

170x1 - 2bd

175 - cocked this up

165x3 - 2bd - easy

Healing

halbert raises - 30

Rotators - 60

red band pressdowns - 200

Good to be back into a heavier phase...last time this shirt was crap and had no pop but its good to use it for this to get started again and happy enough with numbers for day 1 just need to focus more when fatigued.

Changed the food round again after noticing the ill effects creeping back in

Clean as a whistle :grin:

1. 12 egg whites, 2 yolks, 2 cups oats, 1 cup yog, 50g shake, coffee

2. 2 360g tuna, 2 cups rice

3. large chicken breast, 2 cups rice

4. 2 cups oats, 1 banana, 50g shake

Intra training fluid - 1.5l coke - full strength stuff and a turbo

5. 2 cups oats, 50g shake

6. large chicken breast, 2 cups rice

7. 2 cups ice cream, 2tbs spoons peanut butter mixed in

Supps

12 fish oil caps

1000mg vit C

2tbsp ACV

Turbo

[Viking Power]

Very Solid training big man, great work keep smashing it brother. 8)

Thanks for the help.

[steak]

Week 1 Day 2

Warm up

sled 200m x 50kg

light mob drill - 10 mins

some PNF stretches - 10 mins

Squat - raw, not sure I'll work the squat after the heavy bench day but no choice this week.

10x60

6x100

3x140

3x180

3x180 - B/W

3x200

3x200

3x220

3x220

St calf raise - 6x10x140

Pause squat - 5x3x130

GHR - 5x5xBW

SLDL - 5x5x60

GMs - 5x5x60

[tinytraps]

Bicep feeling almost a hundy percent yet? Watch out with the full strength coke during da exacise. Dont want ya ta get da diabeetus :pfft: :pfft: :pfft:

[steak]

its an urban myth :grin:

arms feeling pretty good bro...this spell of equipped bench will soon tell me if I'm healed but Ive put the time in for rehab (12 weeks with pretty much religious rehab) so will cautiously proceed on as Im now back where I left off prior to getting injured. I will also not let the ego take over again either :shifty:

[Big john]

its an urban myth :grin:

arms feeling pretty good bro...this spell of equipped bench will soon tell me if I'm healed but Ive put the time in for rehab (12 weeks with pretty much religious rehab) so will cautiously proceed on as Im now back where I left off prior to getting injured. I will also not let the ego take over again either :shifty:

let the inception begin :clap: :clap: :nod:

[steak]

let the inception begin :clap: :clap: :nod:

40.1 / 320 first bro :wink:

Cant rush inceptions you know...