Mind over Macros

[steak]

Thanks fellas. It was a cool day and I learnt heaps :clap: 8) pretty much all of which was applied tonight.....

Week 2 Day 1

BW - 135kg

Squat

5x100kg

2x 4x120

2x 3x140

5x 2x160

some generous rounding up in places there but man it felt good to be in a groove 8)

Bench

5x75

4x90

2x 3x105

6x 2x117.5

rounding applied again and the first rep of each set was paused for a 3 count then worked explosively from there.

Squat

3x110

3x130

4x 3x150

Flat DB Flyes - 5x10x25lbDBs

Push ups - 5x10xBW - last 2 sets were hard and flared up the elbow

Standing GMs 5x5x80kg

eats have been large - upped the carbs and added olive oil to some foods.

[steak]

Week 2 Day 2

Deadlifts to knees - with pause :twisted:

4x115kg

2x 4x140

4x 4x165

Bench = pausing 1st rep for 3 count then working speed off chest

5x80

5x95

5x 4x105

Deadlifts - conventional

4x115

4x140

2x 3x165

5x 3x175

all fast

Flat flyes - 5x10x20lb DBs long stretch

Lunges to a box (watching these as Im doing them at 40% of my squat 1RM and niggles my knee)

5x5 each leg - 80kg

bicep curls - 5 sets up to 30kg DBs - 12kg, 20, 25, 30, 30, 25, 20, 20..that will be it for the month

Quicker session with fast as deads and the bench felt good. getting a groove on.

Eats - big day of mince, eggs, chicken drumsticks, chicken breats, pasta, wholemeal pitas oats, fruit and some cups of stirfry veges. 2 shakes one of which was in the wee hours pre dawn waking up hungry 8) lower carb day tomorrow as not traing and only stretching and some foam roller torture.

[Viking Power]

awesome stuff big guy :clap:

[steak]

churr bro...there was some Viking Rounding Up going tonight :pfft:

see you saturday at APA meet?

[Tonka]

Week 2 Day 2

Deadlifts to knees - with pause :twisted:

4x115kg

2x 4x140

4x 4x165

Bench = pausing 1st rep for 3 count then working speed off chest

5x80

5x95

5x 4x105

Deadlifts - conventional

4x115

4x140

2x 3x165

5x 3x175

all fast

Flat flyes - 5x10x20lb DBs long stretch

Lunges to a box (watching these as Im doing them at 40% of my squat 1RM and niggles my knee)

5x5 each leg - 80kg

bicep curls - 5 sets up to 30kg DBs - 12kg, 20, 25, 30, 30, 25, 20, 20..that will be it for the month

Quicker session with fast as deads and the bench felt good. getting a groove on.

Hey bro, even if you hold the pause for a 1sec count (I normally go one thousand and one) when I am benching. Good work though! Dont forget to take a chilibin full of food when you go this weekend, the 3lift meets can be long. Some lifters to watch out for and video for technique:

Steve Lousich - squat/bench

Steve King - squat/deadlift

Simon Weaver - 3 lifts

Big Mac - squat/deadlift

Lance Stewart - squat

Joe Tafua - deadlift

Neil Lauaki - 3 lifts

Brian Leaaetoa - deadlift

Make sure you go an introduce yourself to Kiwipowah (Dave Dunford). Just watchout for the judge that keeps his finger on the red light switch (just kidding). I'll let him know you'll be there.

[steak]

Hey bro, even if you hold the pause for a 1sec count (I normally go one thousand and one) when I am benching. Good work though! Dont forget to take a chilibin full of food when you go this weekend, the 3lift meets can be long. Some lifters to watch out for and video for technique:

Steve Lousich - squat/bench

Steve King - squat/deadlift

Simon Weaver - 3 lifts

Big Mac - squat/deadlift

Lance Stewart - squat

Joe Naufua - deadlift

Neil Lauaki - 3 lifts

Brian Leaaetoa - deadlift

Make sure you go an introduce yourself to Kiwipowah (Dave Dunford). Just watchout for the judge that keeps his finger on the red light switch (just kidding). I'll let him know you'll be there.

Roger! Yeah bro I had a look though the lifter list...plenty of familiar names for sure. Any of the women stick out to look for (Rach will be intersted)?

Bro I take a swag of tucker everywhere I go :grin: ...will catch up with Dave during the course of the day. Cheers!

[Tonka]

Oh Ive just seen the list:

Women

Tania Green

Sarah Griffiths

and other men I didnt know that were lifting

Kurt Mahani

The Burge brothers

Jono Radich

Troy Cleave

John Strachan

Gorden Fletcher

Darren Neves

There are alot of names I dont know, but lots of juniors which is a good thing. It looks like it will be an awesome day and Im sure one that will be worth watching. The sooner you get on the platform the better bro, dont hold back (both you and Mrs Steak). I know theres that thought of wanting to be stronger etc but have a go and get a feel for what a competition is like. Its nothing like training, in fact its a complete blurr because everything is around you is happening so fast and the surroundings are totally different. The ice breakers are great for starting off, if you can get to do one this year it will give you an edge for next season.

[ohjoshua]

are you competing or just watching?

[steak]

Cheers Reuben!

OJ -there to support the boys but competing in the future when Im happy with skills and like Tonka says find an icebreaker to do. Would like a little more strength as a SHW though :roll: It will come...is coming! 8)

[SoaringSwine]

x 2 on the competing ASAP. One day of competition taught me more than 6 months of training.

[ThePman]

Told ya

I'm thinking of dropping in sometime around 2-3pm, but I'm not gonna stay long. I get bored easily.

[steak]

x 2 on the competing ASAP. One day of competition taught me more than 6 months of training.

Told ya

I'm thinking of dropping in sometime around 2-3pm, but I'm not gonna stay long. I get bored easily.

yeah yeah...Im hearing ya :nod: ... no pressure or anything I know its not about how much weight you lift but I wouldnt feel right wasting anyones time as a SHW and a total under 600. Aucks novice is in november and we plan on a contingent from Coast Barbell being present then. Plenty of sheiko between now and then :wink:

[Old Bull]

Aucks novice is in november and we plan on a contingent from Coast Barbell being present then. Plenty of sheiko between now and then :wink:

Good comp to aim for and with the CBC Force Crew too \:D/

[steak]

Aucks novice is in november and we plan on a contingent from Coast Barbell being present then. Plenty of sheiko between now and then :wink:

Good comp to aim for and with the CBC Force Crew too \:D/

\

Force Crew lol I'll pass that on mate...the crew will like. Just sussed the calender and it looks like Oct 2nd for that comp now.

[Old Bull]

Aucks novice is in november and we plan on a contingent from Coast Barbell being present then. Plenty of sheiko between now and then :wink:

Good comp to aim for and with the CBC Force Crew too \:D/

\

Force Crew lol I'll pass that on mate...the crew will like. Just sussed the calender and it looks like Oct 2nd for that comp now.

I wrote that a bit quick it was suppose to be CBC crew in force :doh: October good stuff :clap:

[steak]

Week 2 Day 3

Squat

5x100kg

2x 4x120

2x 3x140

6x 3x150

Bench - marathon - first rep paused for 2 count then working explosively

6x75kg

5x90

4x105

3x 3x110

2x 2x117.5

2x 1x125

2x 2x117.5

4x110

5x105

6x95

7x80

Squat

3x110kg

3x130

4x 2x150

Flat DB flyes 5x10x 25lb DBs

Tricep pressdowns 5x10x50-60kg

Seated GMs 5x5x80kg

Weekly Roundup

Squat - feeling strong and the form tweaks are paying off with good depth and speed on EVERY REP. They are feeling smooth and powerful as long as I do them right. Set up is getting better and better.

Bench- Im feeling a bit frazzled by the volume but I like the feeling. Set up is good and the habit is forming but Im still having to drag the feet right up under me to keep the butt down firmly on the bench and in doing this I compromise the feet wanting to roll off to one side. I think its a flexibility issue and my off daysre devoted to stretching and atteding to things like this.

Deads- feeling fast and powerful :twisted:

Condition -Bodyweight is 135kg and Im feeling toasted :twisted: a week early this time round and Im growing again ...tighter shirts etc 8)

Weekly Volume- 3 sessions

Squat - 13007kg plus a little rounding up on most numbers

Bench - 11107kg +

Deadlift - 8705 +

APA meet tomorrow so a day of laxing and eating...GPP when we get back from town in the evening. might flip the tyre, do some chins and whatnots

[Viking Power]

Good stuff last week brother, great seeing you both yesterday and the rest of the guys go hard steak.

VP

[steak]

Thanks mate...you grabbed a couple of good catches yesterday :clap: You can be on the platform with me anytime bro I had to leve to open the gym but I presume you stayed on the platform for the day...good on ya bro!

[steak]

Week 3 Day 1

BW 135.5kg (up .5kg from last monday...was hoping for a bit more as Ive been punishing the digestive tract with 2 hour feeds, PB sandwhiches in the middle of the night and an extra mass gainer shake during the day :twisted: take that!

Im feeling pretty roasted right now and probably shouldnt have trained (battling the flu) and had the bright idea to get it in before any possible fading later today..bad move and what should have been 2 hours was actually 3 but I can still say sheiko aint beat me yet :twisted:

Squat - some generous rounding up in this lot

5x100

2x 4x120

2x 3x140

5x 3x160 - these were heavier than last time..nose started to bleed :x

Bench - all 1st reps paused

5x75

4x90

2x 3x105

5x 3x120 - heavy but got them all with 1st rep paused for 2 count)

Squat

5x100

5x120

5x 5x140 - feeling pretty broken by now on these and had to grind em out = nose bleeding more

Flat DB flies - 5x10x20lb DBs

Tricep Pressdowns - 5x10x55kg

GMs - 5x5-light due to nose leakage and the fact the sheiko train crashed into my day

Got

to

get

better

soon :twisted:

[Old Bull]

Like the dedication Steak,

Nose bleeds well another sign of the work ethic and another badge to be worn.

The man himself DP 380ish at 110kgs

[Viking Power]

Like the dedication Steak,

Nose bleeds well another sign of the work ethic and another badge to be worn.

The man himself DP 380ish at 110kgs

Yeah that's power OB awesome - Good going steak you can keep your nose bleeds though brother hahaha good stuff.

VP

[tinytraps]

Good stuff bro!! I wish I could get a bleeding nose during squats :cry:

[steak]

Week 3 Day 2

Deadlifts to knees

4x115kg

4x140

2x 4x165

4x 4x175

all fast as and paused for 3 count

Bench

6x80kg

5x90

2x 4x105

2x 3x110

2 2x117.5

2x 1x125

2x 2x117.5

2x 3x110

4x105

6x95

7x80

all clean reps with 1st rep paused on chest for 2 count

Rack Pulls

5x140

2x 3x165

4x 4x185

all fast and holding lockout for 2 count

Flat DB flyes - 5x10x25lbDBs - bliss :nod:

Box steps up holding 2 40kg DBs 5x 5 each leg - slogged it out :twisted: Put these in instead of lunges as the lunging was aggrevating my knee but I will see how it feels after next squat train.

Eats

1. Mass shake, 1 large PB sandwhich (pre dawn)

2. 12 eggwhites, 2 yolks, 2 cups of oats, 1 cup yog, 1/2 cup wheatgerm, 2 cups milk and 1/2 a grapefruit

3. large chicken breast and 3 spuds (large)

4. 500g mince (fat skimmed off), 1 bowl of mixed veg and beans, 3 large spuds

5. 8 chicken drumsticks, 2 large spuds

6. mass shake, glutamine, 60g dextrose

7. 7 chicken drumsticks and 2 large spuds, 2 mandarins and a bananna.

8. 500mls milk and 2 tbs wheatgerm

Still battling the sheiko flu but a bit better today. Next train friday.

[Laver]

Hey steak,

Just with your knee, I noticed when I trained with ya that your wrap looked like one's I used to use ages ago, which were complete rubbish. Pretty thin and flimsy, really offer very little support. Might be worth looking at investing in some other options to keep the knees supported, lots of good knee sleeves around which heaps of SM use and PL'ers to a lesser extent.

Just a thought

[steak]

mmmm...those wraps of which you mention are Titan signitures=good wraps and although they are well used still hold a pretty good "loose" wrap for training after all (for me) they are only used for light support in training and only when i get over 150 or so. I do have a set of Titan THPs which I use for 90%+ work and when those suckers are on tight you can 'ardly walk Leaves some doozie welts too.

The main problem was (and I say was cos Ive fixed it) was the fact that my squat was not the best on my last sheiko cycle with too narrow a stance and too much knee travel(body building background ghosts ). This aggrevated the tendons on my left knee and although there is only minimal damage, things like lunges still add discomfort. So just playing it safe and leaving them out. They are only in the template for recovery anyway so easy to find similar things to do.