Mind over Macros

[steak]

Week 4 Day 2

Trained with Wes

Warm up

sled - 60kg - 300m

violater - 10 mins

light mob drill

Squat - raw

10xbar x2

10x60

3x100

3x140

3x180 - b/w

3x180

3x220

3x220

1x240 - was hoping to hit doubles here but it wasnt going to happen :roll:

1x240

1x240

GHR - 5x5xBW

Lying leg curl

20xstack

20xstack

10xstack - 1 legged

10xstack - 1 legged

10xstack - 1 legged

St calf raise

20x100

20x140

20x140

20x140

[steak]

Week 4 Day 3

Warm up

sled - 300m - 60kg

Violater - 10 mins

Swing throughs and light mobility work

PNF stretches

Deadlift - conv - raw

10x60

10x100

6x140

5x180

3x220

3x240

1x265 fast and easy PB

3x190

3x190

3x190

The 265kg pull is actually a PB for me and I felt like 280 would fallen tonight but after 12 weeks of rehabbing a torn bicep tendon I have no real reason to max out. Tendon feels a little tender but OK now and the missus reckons there is brownie points waiting for being sensible I'll spend those suckers quick though :roll:

Close grip bench

10xbar

10x60

10x80

5x100

5x120

5x120

10x120

Tricep Board Hell

4x6s x 80kg across the range of boards varying the height each 6. All done close grip and fast. Tris still fried :twisted:

Incline DB press - close grip - 3x8

Flyes - 3x15

Red band pressdowns - 300

Been a good week with the raw really coming along. (close to 700 now), niggles are down but fatigue is up. Have done 2 other days of recovery and flex/mob this week too and have pushed this through like a cardio session. Felt like crap doing it, but it will help.

The crew have really been going hard these past few weeks and most peak for the club skills day on NOV 12. Ones to watch - Panzer, Wes, Rory, Georgia, Tepa, Regan, Corey who is well on the road to some good PBs and Rach as she rolls into the NI Champs. The shed has been humming.

No assist day this week as both myself and TP are fried so will go fishing with the crew and collect a weeks worth of protein of the scaly variety.

In other news it looks like we have the support of Monster Energy now and may be able to call on them for an event next year. \:D/

Other cool stuff is happening too and once confirmed I'll fill ya all in.

Watch out fish - youve been warned :twisted:

[OnlyHuman]

Week 4 Day 3

1x265 fast and easy PB

..... the missus reckons there is brownie points waiting for being sensible ...

:clap: Awesome job big guy!!!! :clap:

[steak]

Week 4 Day 3

1x265 fast and easy PB

..... the missus reckons there is brownie points waiting for being sensible ...

:clap: Awesome job big guy!!!! :clap:

\

cheers...its good to be back to a place I can move on from again.

Did some fishing with a few of the lads on saturday...strictly for protein gathering and a forearm pump of course :wink:

Here's Wes, Traps, Red Machine, me and a couple of good buggers slayin the snapper and kingfish.The older gentleman is Mike Allsops (Ex Mr NZ) dad...

[steak]

Week 5 Day 1

BW- 145.8kg

The extra pace flex/mob stuff is paying off = feeling a little healthier already...now wheres that ice cream?!

Trained with Wes , Rach and Rory...good pace and plenty of hardcore :twisted:

Warm up

Dislocations - 30

Drop press - 50

Light mob drill - 5 mins

Bench - Raw

10xbar x2

10x60

10x80

5x100

3x120

3x142.5

2x152.5

4 bd - raw

3x170

3x180

3x190

add old shirt - fury 52

3x165 -2bd

1x170 - 1bd

3x165 - 2bd

3x165 - 2 bd

Rev band bench - raw

3x170

1x185

gassed so left it there and went onto recovery/prehab

Halbert raise - 3x10 no swinging

DB Flyes - 3x12 - long stretch at bottom

Rotator trisets - 3x10 x 3 angles

[tinytraps]

Deadlift - conv - raw

1x265 fast and easy PB

Well done bro :clap:

In other news it looks like we have the support of Monster Energy now and may be able to call on them for an event next year. \:D/

how many fishing trips did that take? :pfft: But seriously that is awesome news Monster would be a HUGE sponsor, again good stuff bro! :clap:

[drizzt]

In other news it looks like we have the support of Monster Energy now and may be able to call on them for an event next year. \:D/

Awesome! I love their lo-carb energy drink, my pre-workout staple atm.

Nice training too big guy.

[steak]

churr fellas... good times/big things comin

...which is prolly what the PT mate of mine said as I undertook a measure up and bodyfat test today

Anyways...glad its over and out of the way. Will see the Doc for bloods etc before Xmas too.

Stats:

BW - 146.0kg

Measurements- all cold/relaxed in cm

Chest - 144

Shoulders - 156

Waist - 120

Thigh - 72

Bicep - 48

Neck - V in front - 54

Bodyfat - 21.9%

Lean bodyweight - 114.01kgs

Kgs of bodyfat - 31.99kgs

[Big john]

churr fellas... good times/big things comin

...which is prolly what the PT mate of mine said as I undertook a measure up and bodyfat test today

Anyways...glad its over and out of the way. Will see the Doc for bloods etc before Xmas too.

Stats:

BW - 146.0kg

Measurements- all cold/relaxed in cm

Chest - 144

Shoulders - 156

Waist - 120

Thigh - 72

Bicep - 48

Neck - V in front - 54

Bodyfat - 21.9%

Lean bodyweight - 114.01kgs

Kgs of bodyfat - 31.99kgs

happy with the results bro?

[red machine]

steak wrote:

In other news it looks like we have the support of Monster Energy now and may be able to call on them for an event next year.

yeaaahh buddy

good deads too bro just spotted the gains!

[bar-belle]

So I'm guessing you're thinking about the Monster girls what about Monster Energy Boys....you know the ones the nice V thingy going on :wink: can we have some of those too :nod:

[steak]

happy with the results bro?

spose so...146kgs and close to 20% cant be too bad. Bloods will tell the real story I think.

^this is on the cards bro...as discussed there is going to be 1 or 2 events next year that are going to ROCK! and maybe rock the boat :wink:

[steak]

Week 5 Day 2

Feeling a little flat from the dieting but down 2 kgs.

Trained alongside Wes and Rory - good paced session with the usual tin smashing antics

Warm up

sled - 50kg - 300m

violater - 10 mins

mobility drill - 10 mins

Squat -raw

10x60

10x60

6x100

5x140

3x180 - belt

3x180

3x180

2x220 - wrapped for these

2x220

2x220

GHR - 3x8xBW

LLC - 3x12xstack - very slow eccentric

1x25 x stack to rep out

St Calf raise -3x 20 x140

Seated calf raise - ghettoed a machine for these

3x20x stack + Rach sitting on top

Stretches/some partnered - 20 mins

Got a boat out of the water for survey/maintainence etc so will be doing power cardio of all sorts for 2 days...may try some deads on fri nite

[steak]

Week 5 Day 3

Trained with Wes

Warm up

Violater - 10 mins

KB Swing throughs - 3x10-12

Mobility drill -10 mins

Deadlift conv, raw

10x60

6x100

5x140

5x180

3x220

2x240 - add belt

2x260 - hitched the 2nd so, not happy dropped weight back to 250

2x250

Close grip bench - raw

10xbar x 2

10x60

5x80

5x100

5x120

2x140

8x120

Rack Pulls

3x180

3x220

3x220

3x220

Pressdowns - 5x10

Stretches - 15 mins

Not bad after a long day slogging it out with the boat out of the water and the early morning start.

[Big john]

casual rep max's 8)

[steak]

Week 5 - assist day

Trained with Wes

Sled - 60kg - 300m

Hits to trye - 100

Battling ropes - 3x1min lots

Band row - 2 heavily chocked green bands and chocking them more each set

5x10

Pulldowns

5x12 x stack

Standing O/head press - strict - no push pressing

10xbar

10x40

6x60

6x80

6x90

4x95

9x80

Side lat raise - 3x10-15

Bicep curls - 10x10

Stretches - 10 mins

Been a good week in the factory, All the crew training hard for the club meet next week then the push/pull Dec 10. Rach, Rikki and Troy lining up the NI Champs, Regan, Rory and Rikki certainly looking like the most improved lifters this year, Wes is firing and enjoying the challenge of casual maxing the last month away.. The Panzer ...well watch this space! 200+ bench on the way and he pulled a 240kg speed rep the other night. The girls are going well although Rechelle is out with an injury or something, Corey has been leaving us puffing just watchin the high rep stuff going on...I think hes due to pull 195-200 for 12 or something this week and he may test at the club meet too. Traps is having a holiday and was last seen bicep curling 3 times a week :roll: Optimass is still working hard and got a 190 bench RAW last week and still blocks out the sun when he walks in A couple of new lifters trying to get in the groove too. Good times ahead and a great culture in the shed.

Next years meets already in the planning - watch this space :wink:

[steak]

casual rep max's 8)

nope...maxs would be singles.

speed is good here now though :twisted:

[Big john]

casual rep max's 8)

nope...maxs would be singles.

speed is good here now though :twisted:

good to hear brah :nod:

[Phedder]

Been a good week in the factory, All the crew training hard for the club meet next week then the push/pull Dec 10. Rach, Rikki and Troy lining up the NI Champs, Regan, Rory and Rikki certainly looking like the most improved lifters this year, Wes is firing and enjoying the challenge of casual maxing the last month away.. The Panzer ...well watch this space! 200+ bench on the way and he pulled a 240kg speed rep the other night. The girls are going well although Rechelle is out with an injury or something, Corey has been leaving us puffing just watchin the high rep stuff going on...I think hes due to pull 195-200 for 12 or something this week and he may test at the club meet too. Traps is having a holiday and was last seen bicep curling 3 times a week :roll: Optimass is still working hard and got a 190 bench RAW last week and still blocks out the sun when he walks in A couple of new lifters trying to get in the groove too. Good times ahead and a great culture in the shed.

Next years meets already in the planning - watch this space :wink:

I can't wait to get involved in this! May just shed a tear, I've been surrounded by Unipol 'Fuckarounditis' for far too long

[Big john]

grats on 5000 posts ya forum whore :grin: :grin: :grin: 8) :pfft: :pfft:

[steak]

grats on 5000 posts ya forum whore :grin: :grin: :grin: 8) :pfft: :pfft:

thank you boy

[steak]

Week 6 Day 1

Feeling flat after zip sleep (daughter had a baby) and busy day...kept eats up and they have been clean as I diet down a little weight

Weighed in at 145.2kgs today so a 3 kg loss over 3 weeks. Pretty good and feel better for it. Will aim to hold it steady at 143-145kg

Trained with Wes and Tiny Traps (TT has now officially become a CBC member - welcome aboard bro 8) ) Rory joined us at the end too. Good vibe again in the shed...tin getting smashed all over it!

Warm up

Violater -10 mins

Dislocations - 30

Drop press - 30

Bench raw, wide grip

10xbar

10x60

5x80

5x100

3x120

3x140

1x147.5 bridge rep

1x152.5

4bd - raw

3x172.5

3x182.5

2x190

Shirt - old fury 52 - working on speed/explosiveness

3x165 - 2bd

3x165 - 2 bd

3x165 - 2 bd

rev band - raw

3x170

3x180

1x190

halbert raise

3x10-12x25lbDBs

Rotator trisets

3x10x10lbDBs

DB Flyes

3x12x25lbDBs

Blended the chook into my shake with 2 cups of oats and shot through for some sleep. A little bump in the road this week...6 weeks of fatigue, lack of sleep but things get better next week with the shirt coming up after RAW and boards dropping down. Rev bands stay last...dammit

[steak]

Week 6 Day 2

after a long day at sea :wink: massive catch 8)

Trained alone

Warm up

Sled - 60kg - 300m

Violater - 10 mins

Light Mob drill - 8 mins

PNF work - 5 mins

Light band stuff - 5 mins

Squat - RAW

10xbar x 2

10x60

10x100

5x145

5x185 - add belt / wraps

3x225

1x245 - fast deep easy (tempted to push on to 100% but I'll save it)

1x245 - same

5x185

St calf raise

10x60

10x100

10x140

10x180

10x220

10x260

50x60 :twisted:

SLDL

5x8x60

LLC

3x15xstack

Stretches

[steak]

Frantic days again..buzzin round making TV and then sortin out the gamefishing for next season..a bit flat by the time I hit the gym

Week 6 Day 3

Warm up

Violater -10 mins

KB drill - 10 mins

Deadlifts - conv, raw..low rep low vol day

10x60

10x100

3x140

3x180

3x220 - belt

1x240

2x260 - missed again..not worried was tired

1x240

1x220

Close grip bench

10x60

10x80

5x100

5x120

5x120

5x120

9x120 - missed the 10th

A few bicep curls to flood the damaged arm with blood

Stretches

been a good week of work and weights...happy enough

[Old Bull]

Been a good week in the factory, All the crew training hard for the club meet next week then the push/pull Dec 10. Rach, Rikki and Troy lining up the NI Champs, Regan, Rory and Rikki certainly looking like the most improved lifters this year, Wes is firing and enjoying the challenge of casual maxing the last month away.. The Panzer ...well watch this space! 200+ bench on the way and he pulled a 240kg speed rep the other night. The girls are going well although Rechelle is out with an injury or something, Corey has been leaving us puffing just watchin the high rep stuff going on...I think hes due to pull 195-200 for 12 or something this week and he may test at the club meet too. Traps is having a holiday and was last seen bicep curling 3 times a week :roll: Optimass is still working hard and got a 190 bench RAW last week and still blocks out the sun when he walks in A couple of new lifters trying to get in the groove too. Good times ahead and a great culture in the shed.

Next years meets already in the planning - watch this space :wink:

Good to see The Factory starting to roll out the goods :clap: Looks good for next year bro.

Good end to the week after everything else that has gone Grandfather and all :clap: :clap: its a wonder you had time to train.