Mind over Macros

[steak]

Week 3 Day 2

Trained with Wes

Warm up

Violation - 10 mins

Mobility - 10 mins

ME BENCH

Floor Press

10xbar

5x60

3x80

3x100

3x120

3x130

1x140

1x145

1x150 - missed

Flat DB Press

1x8x40s

3x8x50s

ST DB Press - 4x10x25s

Side lat raise ss with rear delt fly - 3x10each

Bicep curl

4x10x50kg ezibar

Overhead cable curl - 2x25

Stretch

[Panzer]

You boys got the place pumping tonight bro with your swoledroptriplesupersets!

Wes couldn't string together a sentence.......

Never thought I would see the day Wes was speechless

[Optimass]

You boys got the place pumping tonight bro with your swoledroptriplesupersets!

Wes couldn't string together a sentence.......

Never thought I would see the day Wes was speechless

... snorting turbo of counter = speechless ....

[Phedder]

Never thought I would see the day Wes was speechless

Seems to be a regular occurrence on this new program

[steak]

You boys got the place pumping tonight bro with your swoledroptriplesupersets!

Wes couldn't string together a sentence.......

Never thought I would see the day Wes was speechless

twas good intensity...

Never thought I would see the day Wes was speechless

Seems to be a regular occurrence on this new program

Stim use went up when he started

[Panzer]

cnuts are stim jacked :clap:

[steak]

cnuts are stim jacked :clap:

I took too much of that stuff tonight :roll: :pfft:

[steak]

Week 3 Day 3

DE Deadlift

Warmed up a 15 min mobility drill and 3x10 KB Swing throughs

Deadlift against bands - speed work at 50%+bands

10x60

5x100

2x110+bands

2x140+bands - 8 sets with 20 secs rest inatween

RDL - 4x6x100

Kroc Rows handles

1x8x45

1x8x65

2x8x80

Close Grip Pulldown

3x10xstack

2x10xstack+20kg chains

1 last set - dropset down to 60kg :twisted:

Abs - 150 bar twists

150- vertical band crunches

[Old Bull]

Been a good week 3 Steak things coming along nicely by the looks

[steak]

Been a good week 3 Steak things coming along nicely by the looks

Slowly adapting bro...bit of a culture shock to be dommed out for the past 3 weeks :twisted:

[olympia]

Steak is strong. :clap: Wish we had that kind of set up around here.

Just one question ,, What is the violater :shock:

[steak]

Steak is strong. :clap: Wish we had that kind of set up around here.

Just one question ,, What is the violater :shock:

Cheers bro. The Violater is a 1m length of heavy wall PVC water pipe. We use them as foam rollers to loosen up tight areas, increase blood flow to areas...a big part of our warm ups and recovery program. The name comes from how you first feel when you lay down on one...Intruded or Violated :twisted: Foam Rollers are a lot softer and still induce some discomfort but these bad boys really hit the spot :twisted:

[steak]

Week 3 Day 4

DE Bench

Trained with Wes and Traps..Panzer was lurking.

Warm Up

Mobility Drill - 15 mins

Violater -5 mins

DE Bench - 2 board, paused 1st rep, speed work - 60%

bar x10

60x10

2 board

10x3x90kg

you go / I go - good intensity and pace

Incline BB Press

4x8x100

St OHP - strict/no push pressing - very short rests

6x60

6x70

6x80

6x70

6x60

6x60

Face Pulls

5x12x55kg

Bicep Curls

4x10x40

2x21s

Light stretch, good fast paced session, good lather going on 8)

Weigh in tomorrow. Should have dropped a bit more out by now :roll:

[Panzer]

Week 3 Day 4

DE Bench

Trained with Wes and Traps..Panzer was lurking.

[Optimass]

Week 3 Day 4

DE Bench

Trained with Wes and Traps..Panzer was gas bagging.

[Panzer]

Week 3 Day 4

DE Bench

Trained with Wes and Traps..Panzer was gas bagging.

Mutant Mass.....gets me every time

[Big john]

Week 3 Day 4

DE Bench

Trained with Wes and Traps..Panzer was gas bagging.

Mutant Mass.....gets me every time

cookies and beetus

[bar-belle]

Week 4 Day 1 ME Squat

Trained with Wes

Weighed in - BW 141.7kg (6.3kg drop in 5 weeks) Pretty happy with this. Ive been working hard on it.

Warm Up

Violater - 10 mins

Mobility Drill - 10 mins

Squat against bands - green bands.

10xbar x2

10x60

5x60+bands

3x100+B

3x140+B - add belt

3x160+B

1x180+B add wraps

1x220+B

1x240+B

RDL - 5x10x60

St Calf Raise

10x120

10x160

10x200

10x240

10x260

25x70

25x70

Abs

DB side bends - 150

Light stretch.

Tried the new Titan Knee Sleeves tonight. Kept things toasty till it was time to wrap.

Took it easy on the hamstrings this session as the last was a heavier session.

[steak]

Week 4 Day 1 ME Squat

Trained with Wes

Weighed in - BW 141.7kg (6.3kg drop in 5 weeks) Pretty happy with this. Ive been working hard on it.

Warm Up

Violater - 10 mins

Mobility Drill - 10 mins

Squat against bands - green bands.

10xbar x2

10x60

5x60+bands

3x100+B

3x140+B - add belt

3x160+B

1x180+B add wraps

1x220+B

1x240+B

RDL - 5x10x60

St Calf Raise

10x120

10x160

10x200

10x240

10x260

25x70

25x70

Abs

DB side bends - 150

Light stretch.

Tried the new Titan Knee Sleeves tonight. Kept things toasty till it was time to wrap.

Took it easy on the hamstrings this session as the last was a heavier session.

[Panzer]

Impressive weight loss bro, taming the beetus :shock:

[red machine]

killin it wolst becoming the coast shredda...fuaaark 8)

[Big john]

miring the weight lose boss :clap:

[startinfromscratch]

broseff steakich

[Big john]

broseff steakich

CBCshredder

[steak]

broseff steakich

CBCshredder

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