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Mind over Macros

steak

By steak
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steak Veteran member

steak

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Nice training Steak :) Hope you don't mind some feedback? When benching, try to stop your elbows from flaring out. Keep them tucked in to your side and use your strong triceps to help the lift when pressing.

Hey Rose...good to see you back posting

and no I dont mind the feed back at all...trouble is though matey... with my long arms when I tuck much more than this I drop the bar too low...been pinged for it in comp. It does make for a stronger lift but sadly not for white lights. I always thought you should be able to drop the bar in at elbow level but the IPF think different :lol:

Today was Week 9 Day 6

Warm ups

light stretching

band stretches and shoulder savers

Rotator work

dislocations

Bench - raw, max grip

10xbar

10x60

5x80

5x100

5x100

5x120

5x120

3x132.5

3x132.5

3x132.5

5x125

5x115

5x105

10x90

DB Fly 3x10x12.5kgDBs

Assist

Standing O/head Press - strict

10xbar

10x40

4x8x60

Close grip Pulldown

4x12xstack

DB Front Raise - with 3sec pause

4x8x12.5kgDBs

Redband Pressdowns - 200

Abs - 75 movements

Recovery work and prehab 2moro

Eats

1. 12 egg white, 2 yolks, 2 cups oats, yog, fruit, milk and a shake(50g)

2. 400g mince with toms and mushys, 2 cups rice

3. same

4. 180g tin tuna in oil with 2 cups rice

5. shake with dextrose - PWO

6. 180g tin tuna with 250g cottage cheese

7. shake and peanut butter sandwhich

been so muggy that I been having a shake in the middle of night too

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rose Veteran member

rose

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but the IPF think different

Damn! What are NZ's rules for bar placement, i.e. what's too high/too low? :protest:

However, I was talking about the pressing part of the lift. Your elbows are tucked at the bottom but start to flare early once you press the bar off your chest.

Not trying to be picky or a twat, I'm just trying to help but am really bad at explaining anything via written word. Go well :salute:

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steak Veteran member

steak

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Week 10 Day 1

Warm Ups

foam rollering

shoulder savers

rotators

drop presses

Bench raw, med/wide grip

10xbar

10x60

5x80

5x100

5x120 (80%)

5x120

5x120

5x105(70%)

5x105

5x105

10x90

Light GMs and stretches

Deadlift - cov, raw, no belt

10x60

5x100

5x140

3x180

3x205 - add belt

3x225

add velocity suit (1st time ever in a deadlift suit. Its ex 150kg lifter - comp fit for him so a little loose on my skinny frame and unwashed since he last used it so I can tighten it down a bit if i want but it will make a good training fit for me)

1x225

1x225

1x225

1x240

1x240

1x240

stopped there, plenty left, will play later as I dont to lift max or even 90% here yet.

Incline close grip DB press

10x25s

10x35s

8x40s

8x40s

8x40s

8x40s

8x40s

Rack Pulls from below knee

3x120

3x160

3x200

3x200

3x220

3x220

3x220

Did a bit of maintainence stuff too and called it a day. Was hot az :nod:

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steak Veteran member

steak

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possibly migrating soon .... looking around red beach / arkles bay areas. A few weeks off yet but about 80% there now. Will be making a donation to your fine club at that point I can imagine. :nod:

really...awesome mate! You'll love it, beaches, fishing, quiet-ish, a short sprint down the motorway to Aucks, good peeps mostly (hardly any trouble), good schools and new stores etc opening every month. Be good to have you onboard bro...might give some of our wannabes a rev up :lol::lol:

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steak Veteran member

steak

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Week 10 Day 2

Warm ups

light stretches

light GMs

Squats - raw

2x10xbar

10x60

3x100

3x140

3x160

3x175(75%) add belt

3x175

3x175

Barbell Row

10x60

10x80

10x100

5x120 - strict VP strict bro :grin:

5x120

5x120

Pulldowns

4x10xstack

St DB Press

10x25s

8x30s

8x30s

8x30s

8x25s

DB Curl

10x20s

10x25s

6x30s

6x30s

6x30s

10x20s

Kept squats raw and light cos I deadlifted yesterday...would like some decent recovery :grin:

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steak Veteran member

steak

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Barbell Row

:pfft: :pfft: :pfft: Bro I would hope so at that amount of weight :roll: just saying..... :grin:

VP

auww jealous much bro?...I was going to do some VP style bent over deadlifts to the knees using full body monentum but I thought I save my energy for some VP style barbell leaping shrugs with no pause...sadly I ran out of time bro :wink: :grin: maybe in deload week when I dont want to work too hard :lol::lol::lol:

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steak Veteran member

steak

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What comp are you setting up for sir? You looking to do nationals this year down here in the sunny Bay?

Hey bro.

I havent got any comps planned at the mo. My goal this year is to get stronger and better disciplined...have you seen my year/weight class this year :lol::lol::lol::lol::lol: Us old guys have our pride bro :pfft:

Seriously though mate...I promised rach and the girls Id see them through to Aucks and the Nats (see you there) and then poss the Oceanias in Sydney in 2012 if they qualify...which they should. So far as I go, Im going to be getting back on the template soon and seeing how it goes till the BBro where ...if the business lets us we will come down. Id like to get close to 800 before I start competing again so I've got a bit of work to do :nod: Will be in touch soon bro and may even get down to the WBOP comp cos I need a holiday :lol:

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red machine Senior member

red machine

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Barbell Row

:pfft: :pfft: :pfft: Bro I would hope so at that amount of weight :roll: just saying..... :grin:

VP

auww jealous much bro?...I was going to do some VP style bent over deadlifts to the knees using full body monentum but I thought I save my energy for some VP style barbell leaping shrugs with no pause...sadly I ran out of time bro :wink: :grin: maybe in deload week when I dont want to work too hard :lol::lol::lol:

:lol::lol::lol: epic cant beat thoses vp leaping shrugs ay, full calf work out included, out standing!!!

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Big john Veteran member

Big john

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Barbell Row

:pfft: :pfft: :pfft: Bro I would hope so at that amount of weight :roll: just saying..... :grin:

VP

auww jealous much bro?...I was going to do some VP style bent over deadlifts to the knees using full body monentum but I thought I save my energy for some VP style barbell leaping shrugs with no pause...sadly I ran out of time bro :wink: :grin: maybe in deload week when I dont want to work too hard :lol::lol::lol:

:lol::lol::lol: epic cant beat thoses vp leaping shrugs ay, full calf work out included, out standing!!!

LOL!

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steak Veteran member

steak

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Week 10 Day 3

Agile 8

Simple 6

That was all. Pushed through it quick and got a good puff on...easy to do when you're a lard arse.

Good to see RM going hard out...didnt see Troy in the shed tonight. Must have been free samplings at the supermarket today. He mentioned he wanted a good feed :grin: :grin:

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Viking Power Veteran member

Viking Power

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Week 10 Day 3

Agile 8

Simple 6

That was all. Pushed through it quick and got a good puff on...easy to do when you're a lard arse.

Good to see RM going hard out...didnt see Troy in the shed tonight. Must have been free samplings at the supermarket today. He mentioned he wanted a good feed :grin: :grin:

No Damo first look at you mate that couldn't off entered my mind :pfft: :pfft:

Brother see ya later on in the week supermarket is busy :pfft: :pfft: ..... I will have a test day in eleven weeks with gear on if keen need to put some numbers next to my name in the three big lifts my name looks lonely there on the board..... :pfft: :pfft:

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