Mind over Macros

[jono]

5x5x 72.5kg (40% of squat..think thats right?)

giving the ladies something to look at bro ... ( may be some of the boys given the pink bench :pfft: )

Good structure = good results. Wish I was doing as well as you at the moment. :clap:

thanks bro!

re the lunges....I cant remember the last time a donned the barbell and wobbled out a few sets. and i made sure no-one was looking :shifty: they were actually harder than i tought they were gonna be too :roll:

walking bb lunges are one of my favs 8)

[Grover]

good stuff

Do you have to use BB for lunges, why not grab a pair of DB's

[steak]

cos im tough and its harder :twisted:

[Grover]

8)

No doubt you are da man!

[steak]

Week 1- Day 3

Bench

6x67.5kg

5x81

2x 4x94.5

2x 3x101.25

2x 2x108

2x 1x114.5

2x 2x108

2x 3x101.5

5x87.5

7x74.5

Squat

5x90

2x 4x108

2x 3x126

5x 3x135

Flat DB Flyes

5x10x15kgDBs

DB Skullkrushas

5x10x15kgDBs

Seated GMs

5x5x72.5kg

Weekly round up

Squat - 8775 kg

Bench - 12940

Deadlift - 10062

Total - 31,777kg

Will add a conditioning day tomorrow and overall pretty happy with the volume. Squats feel really strong which is an area I thought I may have had to work on. Bench is fast and strong and deadlifts good too.

A good first week 8)

Eats - tuned right in now after bulking it lavishly and all has been clean as this week with todays being 7 meals at 1000 cals each. My final one now is 350g chicken breast with 3 cups cooked pasta/veg, fruit and a shake. tbsp of PB before bed...its the bulker in me :oops:

[Viking Power]

Hey Brother,

something I do is just round up the total to the nearest 5kg, example bench 97.5kg round up to 100kg, squat 137.5 round up to 140kg etc makes it easy to load the weights up to you, I find it easy to use round numbers, great stuff

VP

[tinytraps]

Awesome first week bro :nod: keep it up 8)

[Old Bull]

Hey Bro,

Good first week under the belt and good tonnage not a bad idea. :clap: Lunges are a must they help rehab the hips get blood in there and help stretch things out, the amount of squatting that is done takes its toll.

Good Stuff Steak Week One gone.

[steak]

Thanks fellas. All points taken on board for the following weeks 8)

Did some conditioning today

Circuit - no rests until absolutely needed :twisted: was puffing away nicely by mid way through All weights at 50% reps at 10

Lat Pulldown

lying leg curl

BB row

calf raises

OHP

crunches

bicep curl

4 laps :twisted:

finished off with 3 x 1 minute planks.

Complete rest day tomorrow and train again monday

[bigdogbob]

Headed up to Manly for the weekend, hubby and I were gonna come and check out the new club but forgot the address...next time :nod:

[steak]

Anytime...flick us a PM and I'll meet ya there Ness

Week 2 - day 1

BW - 132kg

Squat

5x90kg

2x 4x108

2x 3x127.5

5x 2x145

Bench

5x67.5

4x82.5

2x 3x95

6x 2x108

Squat

3x100

3x17.5

4x 3x135

Flat DB Flyes

5x10 x 20kg DBs

Push Ups

5x10xBW

Good mornings (approx 40% squat)

5x5x75kg

Eats have been 7 x 850 cal meals and 1 X1200 cal shake (Gaspari Hard Mass). Supps this week etc - creatine post workout, fish oil caps (10/day) multi vit and the 1 shake a day. Might sneak a few scoops of mums myofusion in before bed :shifty:

[Big john]

nice work bro. Adjusting to sheiko nicely?

[steak]

nice work bro. Adjusting to sheiko nicely?

love it

[Old Bull]

love it

That's the Way

prepare thyself for Week 3 then 4 Bro

[Grover]

132kg and he keeps growing!

[Big john]

132kg and he keeps growing!

thats beasts for ya :pfft:

[startinfromscratch]

is coast bbells floor reinforced??

[steak]

you should all be comedians although Id have a back up plan

Week 2 Day 2

I videoed this train to help sort out any problems with form,mmm bad manners, aggression, smells, anger and general seeing how the hell Im going after 10 months back under the bar Might post it later, see how shy I am :twisted:

Deadlifts to knees

4x107.5kg

2x 4x130

4x 4x152.5

Bench

5x75

5x87.5

5x 4x95

Deadlifts

4x107.5

4x130

2x 3x152.5

5x 3x162.5

DB Flyes

5x10x15kgDBs

BB Lunges

5x5X75kg

Eats:

1. early - 1200 cal shake (Hard Mass) and a PB sandwhich

2. 4 eggs and 8 whites, 3 cups of aots, 200g yog, 1/2 cup wheatgerm and 2 cups of milk with it.

3. tin of salmon, 1 small chook breast, 6 fat slices w.meal bread, 630 cal shake

4. 300g chook, 4 spuds

5. 300g steak, 4 spuds

6, 300g steak, 3 spuds, 1200 cal shake with 2 scoops of cellmass - in the car :twisted:

will sneak a shake and a PB sandwhich in before bed - big cals, Chad Aichs would be proud! :twisted:

[Viking Power]

Hey bro,

will sneak a shake and a PB sandwhich in before bed - big cals, Chad Aichs would be proud!

Yeah he would be I would like too see what he sinks back in a day, he's a beast I like his style.

VP

[Big john]

Nice train bro and mean eats

will sneak a shake and a PB sandwhich in before bed - big cals, Chad Aichs would be proud! :twisted:

youd give him a run for his money big fella ....been checking out some of his lifts and dave tate on youtube 1221 pound squats ...nothing gets the blood pumping than seein beasts haul big ass weights

[steak]

we should do a buffet with Aichs and Tate

here's some sheiko 37

[SoaringSwine]

Looking massive Steak. When I did Sheiko I dreaded nothing more than having to do full range deadlifts last. Nasty stuff.

[steak]

Looking massive Steak. When I did Sheiko I dreaded nothing more than having to do full range deadlifts last. Nasty stuff.

Im hearing ya Dave...you can probably see they were a bit harder than they should be

[steak]

Week 2 Day 3

Squat

5x90kg

2x 4x108

2x 3x127.5

6x 3x135

Bench

6x67.5

5x82.5

4x95

3x 3x102.5 - pause presses from here

2x 2x110

2x 1x115

2x 2x110

4x102.5

5x95- back to explosive off chest

6x87.5

7x75

Squats

3x100

3x120

4x 2x135

DB Flyes

5x10x15kgDBs

DB Close grip bench

5x10x20kgDBs

Seated GMs

5x5x75kg

Weekly Round Up

Volume

Squat - 12006

Bench - 10341

Deadlift - 8138

Total - 30485

plus accessory/recovery work

All in all a good week with squats feeling much stronger, bench and deadlift much the same but its early days and next week is a high volume week with 7000kg extra to move in 3 sessions. Im sticking to the programme (to the letter) and only adding in the saturday conditioning session.

Eats have been up by 500 calories a day this week but it seems that is still not enough as the I have dropped 1.5kg this week. It could be water as Im not creatine loading now, the longer sessions and how taxing they/recovery energy requirements etc so will up it to a solid 6500-7000/week and add a dirty meal 1 day a week :wink: hehe any excuse!

Chad Aichs

[Big john]

Chad aichs...meeeeeeeeeeean! keep it up bro