Mind over Macros

[steak]

Corrective squat therapy

. :salute:

those of you that could've have given me shit about the tech stuff

It'd be thoroughly disappointing if anyone did that.

true...and it just shows the caliber of peeps that are in here.

Today was some conditioning/gpp

7 min bike hills

then 5 laps of the following

BB Rows (up to 120kg)

Lat Pulldowns (up to 150kg)

One arm DB press (up to 45kgDB)

Face pulls

Close grip DB press(up to 45kgDBs)

DB Bicep curl (up to 25kgDBs)

bike sprint

cool off and stretch

all in all pretty darn taxing :twisted:

Next training on monday

[ThePman]

you know i've been meanign to write up my own bit on the idea of training with high frequency and high volume. Not about sheiko per se but about that whole idea of beating yourself up on purpose with more than you think you can handle.

I've turned into a really cautious, nervous lifter in the last 3-4 years because I've been hurt so much, but what I've been finding in the last 6-9 months is that doing more stuff like this, focusing on higher volume and frequency with medium weights, is that you'll feel beat up, but not beat up in teh same way as if you were always working with maximum sets or training to failure.

The more you do it, the more you adapt to it, and I really think that adapting to 3-4 days of squatting and pulling each week is to your benefit. Yeah if you're coming in and trying to do a Max Effort workout at each session, or trying to knock out 15 sets to failure it's gonna catch up with you fast, but sticking to a range of 70-80% and keeping your sets quality (fast and smooth, no grinders) is just money.

There's times when you have to just suck it up and push through the fatigue, but you get through it and IME you feel better for having done it. This is about the only way I can force myself to progress any more.

[steak]

Im hearing ya there...I got beaten up in the 1st 3 weeks of this, my first ever Sheiko cycle and was feeling like shit tbh for about a week but I trained through and now I couldnt imagine what it would be like not squatting or benching 3 times a week. I did have some tech issues but I feel Ive ironed out the worst of that thanks to some help from my peers and am feeling pretty well adapted to the programme. Coming in each week and going for max effort would now in my book be a little futile in that the gains would more than likely stall pretty quickly and you'd end up a bit toasted especially a natural lifter. Adding weight to the bar is a good thing as long as there are reps coming with it though like the Steak A Size :grin: programme I was doing previously (powerbuilding basically where a concentrated effort goes into the compound movemnets for the bodyparts selected and a few other assist execises to finally roast ya)

I dontb think i will write another programme that is not based on percieved effort, % of a 1RM or WSB ideas if indeed I dont dont suggest following WSB or Sheiko for strength training

[Old Bull]

Hey Bro,

Good return Vid and is not great what a couple of days makes in the Land of Iron.

Good respone :clap: :clap: :clap:

[steak]

Cheers mate! had a bit of a tidy up and will move on from here 8)

Week 6 Day 1

Squat

3x90kg

2x 3x110

2x 3x127.5

4x 2x145

Bench

3x67.5

3x82.5

2x 3x95

5x 3x110

Squat

3x100

2x 3x120

4x 3x135

Db Flies

5x10x25lb

Knees are feeling it from the volume as it builds up. Everything else tonight was rock solid and i even had a bit more of a play with stance width, grip and did about 10 false starts for set up work. Feels better now.

Eats have been crackling along with big cals going in (6500p/day approx) with a few small changes like not eating the same protein all the time. Ive been varying it each meal and tbh feel better for it. Consists of eggs, salmon, chicken, tuna and beef. Carbs have been spuds, rice, pasta and brown bread rolls. No cheats till sunday then look out :snap:

BW this morning 131kg still. Creatine has finished for a month as of today.

Next train wednesday

[Viking Power]

thats awesome going brother, great about the diet to mate one day might get you to show me how to work out cals bro if you can.

keep going hard mate, better training last friday to mate awesome improvements :clap:

VP

[steak]

thats awesome going brother, great about the diet to mate one day might get you to show me how to work out cals bro if you can.

keep going hard mate, better training last friday to mate awesome improvements :clap:

VP

have a look at http://www.fitday.com...pretty good resources there bro.

[Viking Power]

thats awesome going brother, great about the diet to mate one day might get you to show me how to work out cals bro if you can.

keep going hard mate, better training last friday to mate awesome improvements :clap:

VP

have a look at http://www.fitday.com...pretty good resources there bro.

Sweet mate thanks

[Old Bull]

Knees are feeling it from the volume as it builds up. Everything else tonight was rock solid and i even had a bit more of a play with stance width, grip and did about 10 false starts for set up work. Feels better now.

Eats have been crackling along with big cals going in (6500p/day approx) with a few small changes like not eating the same protein all the time. Ive been varying it each meal and tbh feel better for it. Consists of eggs, salmon, chicken, tuna and beef. Carbs have been spuds, rice, pasta and brown bread rolls. No cheats till sunday then look out :snap:

BW this morning 131kg still. Creatine has finished for a month as of today.

Next train wednesday

Looks Good Bro,

keep trying things especially when there 4 x 2s and 4 x 3s to test things.

Knees will come right just maybe a squat style issue.

[steak]

Week 6 Day 2

Deadlift to knees

3x110kg

2x 2x130

2x 2x140

3x 1x152.5

Bench

3x 67.5

3x82.5

2x 3x95

2x 3x110

3x 2x115

Deadlifts - Conv

3x110

3x130

2x 3x152.5

5x 3x175

All good.

Eats just for the log:

1. 600 cal shake (early am piss stop

2. 12 egg white, 1 yolk, 2 cups oats, 1 cup yog, 1 cup wheatgerm

3. 500g fat skimmed mince with 2 cups veg, 3 spuds

4. 300g chicken breats, 2 spuds, banana

5. 1 chicken breast again (250g cooked), 3 spuds, 1tbsp PB

6. 500g mince with veg, 3 spuds

training - 2 scoops nano vapour

7. enough whey to make 60g protein, 4 spuds

8. 8 BIG chicken drumsticks

9. myofusion (300 cals double serve)

Supps - 9 fish oil caps, 2 vit c, 1 multi. Drank 8 litres of water.

Next training friday. Should be a good session with some lifters from on here coming up for a session. Will post a vid if all agree and it suits what we are doing.

[Big john]

good stuff bro...hows the deads feeling now?

[Viking Power]

Good going Steak, awesome eating mate, be keen to see vid from fridays training.

VP

[steak]

good stuff bro...hows the deads feeling now?

was sitting back a lot better tonight so possibly a little better mate. Even thought about going to the suit at the end for a series of singles but thought id better just stick to my knitting for now.

but im not going to worry about it as i know i was an easy 215 and only just missed my last crack at a 220 and Im going to pull over that on comp day. end of story really. Boris wont let me down :grin:

just going to focus on what im supposed to do, eat it clean, get the rest in as Im a bit beat up (but seem to recover heaps faster) and take it one session at a time. Im on lower volume now so plenty of time to adjust what i can and keep my gpp up on saturdays.

VP - I'll just make sure no-ones shy forst and then get the vid going for a few lifts. churr bro.

[rose]

Must have vids for people who can't be there etc :grin: One of you must be photogenic enough 8)

[Grover]

Vids a must

How about a vid of the days eats, that 'll surprise a few, one thing to read it another to see the mountain!

Where to after Boris?

[rose]

.

[steak]

heres my next 2 food installments of the day

500g mince/veg/spud

9 chicken drumsticks/spuds

mass shake in between, whey if I get thirsty.

already done a doz egg whites (1 yolk), 3 cups oats with wheat germ and yog, a large flat white with double shot and a the free blueberry bran muffin that came with it.

steak, salmon (both 400gr) and i think there was chook tit deforsting in he fridge before I left so I will probably smear it with PB and knock it back with with some veg.

[Big john]

nice kit :nod:

[steak]

nice kit :nod:

the boiled beef meal with veg and spuds cracked 1800 cals alone and the 9 chicken drumsticks with spuds was 1500

todays breakdown is something like this

1. 1765 cals

2. 1800

3. 1500

4. 1100

5. 1300

6. 600 or so

add to that the blueberry bran muffin and coffee (500), 2 whey shakes (350) and I should stick 8915 cals in the tank today. Should grow off that seen as Ive been doing it for a 11 months 8)

[steak]

Week 6 Day 3

Bench

3x67.5kg

3x82.5

2x 3x95

5x 3x110

Squat

3x90

2x 3x110

2x 3x 127.5

6x 3x145

Bench

4x75

4x90

4x 4x95

DB flyes

5x10x25lbDBs

Seated GMs

5x5x75 (40% squat 1RM)

Weekly Round Up

Feels like I have reached another level in the adaption process with the workload being enjoyable, recovery is the best Ive ever had and I dont know what it is other than less direct triceps work but the elbow tendonitis is easing away week by week although Im still using elbow sleeves when there is heavy things to lift up and put down

Squat is getting alot beter with good depth, much tighter set up and generally the strenghth has come up and Im alot more comfortable with the work but i am feeling it in the knees a little.

Bench too has improved and just when you feel beat up and the weight is heavy aloft it flys off the chest like it was 60%. Sheiko has tricked me a few times like this now ad you just cant pick how its going to go until you do it.

Deadlift - the little I have done this week has felt pretty good but I never got over 80% for 5 sets of 3 so wont be jumping to any conclusions.

Volume this week has been "meduim"

Squat - 9711kg

Bench - 9571

Deadlift - 6300

Total in the bank this week :25 ton

Eats have been really good and no trouble getting 7000-9000 calories in a day and keeping it clean. Thanks to PaknSave for the drumsticks special (1/2 trolley) cheap lean mince from the butch (fat skimmed off) and to all the beef farmers in the country. KUTGW

GPP today with a weighted circuit and a little close grip work. Will also be doing 20-30 squat set ups and some false pulls for the deadlift to work on set up and sitting back more.

Next week is a low volume week

[Big john]

again some good volume bro :nod: squats have really improved last couple weeks for you too awesome depth KUTGW big man!

[startinfromscratch]

awesome host-age bro! easy to see why your growing like a hot-x bun with grub like that getting served!

does BB have a sister? j/k

il let ya know how i find that creatine.

[steak]

does BB have a sister? j/k

il let ya know how i find that creatine.

ha...she does actually...pretty gurl too :grin:

Make sure you do a good load up on that stuff..even for 5-6 days and you'll get some water weight almost right away.

[Viking Power]

Hey mate,

Did you video training with the guys coming up for a train on friday or camera sigh brother?

[ohjoshua]

yes he posted it in general chit chat (good friday good session or something)