Mind over Macros

[steak]

Roundbackers Unite! 8)

Conditioning

Day 2

Deadlift -all fast :twisted:

5x115kg

2x 4x140

3x 3x162.5

Incl Bench

3x 4x100kg - all fast

Dips - 3x8

Lunges - 3x 5x80kg

Ab twist with bar 20kg x heaps

[Optimass]

145kg bench bum up or on the pink?

[steak]

145kg bench bum up or on the pink?

butt came up- sorry -will fix :twisted: just lost concentration is all. I have 9 weeks to fix all that :nod: but need help

[Optimass]

practice makes perfect. I'm wondering if you don't wedge your feet as far back. We are both 6'3 but I don't have my feet tucked that far back. May allow you to relax at the hips a bit more .... not sure. good effort tho mate - as stated 230DL is my nirvana currently

[steak]

practice makes perfect. I'm wondering if you don't wedge your feet as far back. We are both 6'3 but I don't have my feet tucked that far back. May allow you to relax at the hips a bit more .... not sure. good effort tho mate - as stated 230DL is my nirvana currently

you may be right about the leg drive. Its not a text book set up to start with **uses lame arse "Im new at this" excuse** but the reoccuring theme is butt up even when pushing through the heels. Thought I may try easing off on the legs a little and not drive so hard but still maintain good stability,(also foot placement as you mention), try and grow a better arch through getting all bent over a pipe/stretching, f%$kin concentrate more on set up and not the bar/weights and generally try and get my shit together :twisted:

[Optimass]

:nod: watching it again you didn't take much time from setup to takng the bar , Same with you DL - do you think the bar is going to run away - I normally take 3 short breathes and then a long one before I initiate - I don't know why, its just one of those weird things like not finishing a set on an odd number of reps. :shifty:

[steak]

yea see what you mean. more to think about

re the deadlift - thats my style. in and lift! :twisted: I hate pissing around over the bar :x

[teamfatboy]

Deadlift -all fast :twisted:

3x 3x162.5

Fast 162.5 kg deadlifts :shock: :notworthy:

:nod: watching it again you didn't take much time from setup to takng the bar , Same with you DL - do you think the bar is going to run away

Steak's so tall the bar gets vertigo :pfft:

[Tonka]

Steak which program are you doing? I flick you my email (PM). I might be heading up soon and would be keen to hook up with you guys.

[steak]

sweet! email sent 8)

[Mike Zero]

practice makes perfect. I'm wondering if you don't wedge your feet as far back. We are both 6'3 but I don't have my feet tucked that far back. May allow you to relax at the hips a bit more .... not sure. good effort tho mate - as stated 230DL is my nirvana currently

Feet far back helps to keep the bum down. Impossible to lift your arse if your hip flexors are stretched.

[Optimass]

Your probably right Mike - I wasn't sure as I haven't lifted to compete PLing. Makes sense tho :nod:

[steak]

Conditioning week

Day 3

bench

1x72.5kg

2x 4x90

3x 3x105

Flyes

3x8x25lbDBs (light long stretches)

Squat

5x100kg

2x 4x120

3x 3x140

Tricep pressdowns

3x8x whatever it was..light anyway

GMs

3x5x80kg

Bench - light bulbs flicking on big time today after talking with Tonka (thanks mate :nod: ) felt way better, shorter ROM, and after a few sets it all got tighter

Squat - like wise - starting with kness locked and pushing back hips more consciously then good depth with the wider stance. mean lower back pump but pretty happy with how it went.

A good week. GPP tomorrow so the tyre may get a few laps of the carpark between us, maybe whack it some with the hammer, some overhead work and some rows. might even do a bicep curl that'll freak em out

[steak]

Sheiko 37 (back to back)

Starting BW - 134kg

Have a training partner this time (Adam) I wonder what he thinks Ive got him into but he went through alright tonight albeit we took a while (2 hours) as Im pissing around trying to sort some form issues. Used belt and wraps(new Titans that need breaking in) on heavier sets of squats.

Will not add in warm up sets nor flexibilty work on off days but this will consist of 1/2 hour stretching and then foam roller work. Will also be using contrast showers from time to time as Im still a bit beaten up from the last 9 weeks.

Week 1 day 1

Bench

5x75kg

4x90

2x 3x105

4x 3x110

Squat

5x100

2x 5x120

5x 5x140

Bench

5x80

2x 4x95

5x 4x105

DB Flyes

5x10x25lbDBs

Seated GMs

5x5x80kg

[tinytraps]

Good to be back into it bro :nod: Poor adam. Did he sign a death waiver? :pfft: :pfft:

[Big john]

Starting BW - 134kg

still packing on the size eh boss? maybe even shoot for 140?

[startinfromscratch]

^^

[Old Bull]

Starting BW - 134kg

Just entering the relams of The SHWs :clap: :clap: :clap:

[steak]

Starting BW - 134kg

Just entering the relams of The SHWs :clap: :clap: :clap:

as a master too...I think thats what it is..Master 1 ?

I put it down to carb cycling and squatting

the last set of a 70% 5x5

[ohjoshua]

second to last rep looked like depth to me good job mate!

the reason i think we have found our squating harder then VP is that before we started skeiko we were both squating a tiny bit high. So we had to go lower while getting stronger (which means getting much stronger).

[steak]

second to last rep looked like depth to me good job mate!

the reason i think we have found our squating harder then VP is that before we started skeiko we were both squating a tiny bit high. So we had to go lower while getting stronger (which means getting much stronger).

more depth, knees driven out and better back position needed...Im onto it bro :wink: Problem from the start was squatting like a body builder (the only way I knew) with feet forward, narrower stance and not a competition depth squat. Relearning as I go and fortunately no real harm done. Sheiko is great for having time to sort the flaws but it is also great for cementing bad form if let go :roll: Will avoid that me thinks

today...

Week 1 - Day 2

Deadlift - fast!

5x115kg

2x 5x140

2x 4x162.5

4x 3x172.5

Bench

5x80

5x95

5x 4x105

Rack Deads - from knee - fast!

5x115

2x 5x140

2x 4x162.5

4x 3x185

Lunges

5x5 each leg 40kg DBs each hand - Taxing :twisted:

Tricep pressdowns - ropes

5x5x55kg

eats have been good, trying to keep it clean

1. 1/2 grapefruit, 12 egg whites, 1 yolk, 2 cups of oats with yog, wheatgerm and milk - big coffee

2. 350g steak, 2 cups oats with 2 scoops cytogainer mixed in

3, 450g mince (fat skimmed) with mixed veg and 3 wholemeal pitas

4. 7 chicken drumsticks, 3 cups cooked pasta with veg and olive oil drizzled over it

5. training - 2 bottles (3L) of water with 8 dessert spoons of ProCarb mixed in

6. 1 litre cytogainer shake, 3 wholemeal pitas

7. 7 drumsticks, 3 cups cooked pasta with veg

8. nighty night shake to come - 1 litre cytogainer

Order the new powercage (2nd one) for the gym yesterday and it should be here in time for the weekend \:D/ Goodbye rower, good bye seated shoulder press :pfft: Hello chains and bands, box squats and rack torture in duplicate

[Mike Zero]

1/2 grapefruit

Hope the other half wasn't Kai Greened.

Training, eats, gym - everything looks like it's going sweet.

[startinfromscratch]

1/2 grapefruit

Hope the other half wasn't Kai Greened.

Training, eats, gym - everything looks like it's going sweet.

[steak]

no kai greene shinanigans round here sunshine!

getting in groove again but still a bit beaten up from the last 8 weeks :shifty: I should bounce back pretty right though with good nutrition and rest...add in more intensive GPP next week too.

[steak]

BOOM!

We are going to be training with Reuben Simanu, Shazad(vice pres of APA) Jono Macfarlane, Dale Sheppard, Pman, Viking Power, Big John, Startinfromscratch, Tinytraps, Adam, myself and Bar-belle...what a starstudded line up! this saturday morning at Coast Barbell. Seriously though Reuben has offered his help and will have a train with us. Afterwards we will shoot the breeze and eat some animals. Im super stoked as Reuben and Jono have been inspirational to me (and many others Im sure) and its not very day you get to train with your heroes 8)

Will bust a bit of video out as we go!