Mind over Macros

[Laver]

Oh all good, your knees are in good hands then!

[ohjoshua]

watch the knee drift on your lunges too Steak... knees behind toes

[steak]

watch the knee drift on your lunges too Steak... knees behind toes

im not doing lunges bro :grin:

[startinfromscratch]

watch the knee drift on your lunges too Steak... knees behind toes

im not doing lunges bro :grin:

eao wat a lazy eao!

[steak]

try swapping a lunge for a 450mm box step up with 80kg ...then call me lazy

[Big john]

looking strong fellua :clap:

[rose]

Feeling any better sir?

[steak]

yeah...the big russian sheiko locomotive seems to be pulling away from my station now and the "flu" has eased thanks to sudafed, nurofen and turbo genisis tabs

Training later in the day when the caloric intake is right up helps too although the last meal of the day goes in about now (1 finger tying while knawing on a steak and 2 cups oats- seriously :nod: )

Anyway...huge week

Today was Week 3 Day 3

Bench

5x75kg

4x90

2x 3x105

5x 3x117.5

Squat

5x100kg

5x120

2x 5x140

5x 4x150

Bench

6x80kg

2x 6x95

4x 6x105

Flat DB flyes - 5x10x 20lb DBs

Seated GMs - keep these lighter this time 5x5x55kg

Weekly Round Up

Squat - the S B S on day 1 was a killer. Riddled with the flu from the accumulated fatigue (and possibly from other flu stuff going round) made this the toughest train Ive had on these 2 sheiko cycles. So it would be unfair to say the squat was crap when tonights felt strong and controlled. Week 5 will tell. I have also been squatting outside the cage.

Bench - Again a tough week but never missed a rep and set up/form is good although Im still tending to wander my butt round on the bench when the weight gets up. Pretty much my only thing to realy work on set up wise and Im thinking its a hip flexibility issue that will get addressed.

Deads - to the knees were all fast and rack pulls from just below the knee were strong. Grip is good and the volume is easily handled. Looking forward to testing here.

Volume this week

Squat - 14500 kg + a bit of rounding up here and there

Bench - 16000

Deadlift - 10000

Not too bad for 3 sessions :twisted:

Eats have been on track for the push in weight gain again but Im keeping a check on it. Seem to be going through a growth spurt with the extra food and want to roll with it as I tend to level out andget stuck every 3 months or so.

Todays tucker

1 Mass shake and PB sandwhich...pre dawn

2. 12 egg whites, 2 cups of oats with milk, yog wheatgerm

3. Steak and cheese sandwhiches - 2 fat ones

4. 4 cups cooked pasta with olive oil drizzled over and 350g steak strips coverd in hummus

5. 9 chicken drumsticks and another bowl of pasta with sultanas and veges

6.Mass shake with 60g dextrose, handfull of dates

7. 300g steak, 2 cups of oats soaked in mass gainer shake, 2 mandarins

10 fish oil caps, 1000mg vit c, multi vit per day

GPP/assist work tomorrow.

[steak]

GPP/conditioning today was

Shoulder prehab/rehab

Y-T-W-L 3 sets (stolen from OJ who stoles it from SS etc )

Internal rotation, external rotation - high cable top to bottom -3 x10 each

Scott press - 3x10

Core

Hanging leg raises - 4x12 -2 kness up, 2 legs out

Standing weighted twists -3x12 25kg

Standing band (blue band) crunch with pauses - 3x 10 - paused till they were flamed :twisted:

Upper back

DB Rows - 3x10x75kg

cable pulls various

Arms

Close grip DB Press - 3x10x40kgDBs

Pressdown 3x10

DB curls - 30kgDBs

Reverse curls -3x10- light for the elbow tendons rehab - 30kg

Stretches with partner - hamstrings, lower back, Upper back,glutes, quads and then squat stretches, chest, delt arms stretch

1.5 hours.

[tinytraps]

good work bro, cruising through it nicely. Keep it up comrade :salute:

[Old Bull]

1.5 hours GPP/Conditioning

Good stuff Steak

[steak]

1.5 hours GPP/Conditioning

Good stuff Steak

I needed it mate...was a bit stiff and sore Knees are holding up alright as long as I loose wrap the heavier sets, elbow tendonitis better than it has been, and all systems go for week 4 and less volume

good work bro, cruising through it nicely. Keep it up comrade :salute:

churr bro! been a bit of a slog but the worst is over...for now...and looking forward to skills eval next week.

[steak]

Week 4 Day 1

Bodyweight - 136kg

Squat

5x100kg

4x120

2x 3x140

2x 3x160

3x 2x170

felt awesome, deep and fast :twisted:

Bench

5x75kg

4x90

2x 3x105

5x 3x120

a bit of rounding up here and felt pretty good with 1st rep paused for 2 count. Butt moved on one where I lost the set up due to over extending - happy enough that I know where I went wrong

Squat

5x100kg

4x120

2x 3x140

4x 2x160

these felt good too and there was stacks of power out of the hole and thetank wasnt empty at the end. Adam said they were a pleasure to watch - sik puppy

Flat flyes - 5x10x20lbDBs- bliss for the delts

Tricep pressdowns - 5x8x50kg - bliss for the triceps

Standing GMs - 5x5xlight - bliss for the LPC

[Big john]

Bodyweight - 136kg

not bad not bad... :grin:

[steak]

that damn paknsave. I had only just finished 1/2 a trolley of chook legs when the buggers go and put them on special again :doh: Im getting over them a bit bro after that many and 8 or so a sitting 2-3 times a day. Scored some venison mince and some cheap chook breasts from Butch Jacks, rump steaks from our other butcher and a some hellabys marinated sirloin which is pretty much rubbish but I will eat for the cause. Still rolling with the pasta/oats carb way with the usual fruit and veg but the pasta thing is wearing thin so nabbed a sack of washed spuds to even thing out again...speaking of which..**pot boiling**

[Big john]

that damn paknsave. I had only just finished 1/2 a trolley of chook legs when the buggers go and put them on special again :doh: Im getting over them a bit bro after that many and 8 or so a sitting 2-3 times a day. Scored some venison mince and some cheap chook breasts from Butch Jacks, rump steaks from our other butcher and a some hellabys marinated sirloin which is pretty much rubbish but I will eat for the cause. Still rolling with the pasta/oats carb way with the usual fruit and veg but the pasta thing is wearing thin so nabbed a sack of washed spuds to even thing out again...speaking of which..**pot boiling**

hearing ya bro, ive done my time on the chook legs, purely red meat and mince for now, i just got sick of potatoes them always made me drowsy so im on the pasta/oats combo for now

[steak]

potatoes them always made me drowsy

yeah whats with that? maybe we eating too many....Nah cant

[Big john]

potatoes them always made me drowsy

yeah whats with that? maybe we eating too many....Nah cant

some fucked up chemicle they have in em triggers the drowsy bro but im thinking its more potent with boil/microwaved spuds.....boil then pan fry and u should be ok, but who has the time?? 8) :twisted:

[steak]

Week 4 Day 2

and feeling pretty bombed from the bench and squat volume. Sore knees and left shoulder that are taking a fair bit of warming up. Im looking forward to less volume over the next few weeks and keeping a weather eye on the shoulder as it feels like a front delt more than tendon or RC issue. Anyway 30 mins to warm things up then into the programme

Bench

5x75kg

4x90

2x 3x105

2x 3x117.5

3x 2x125

Deadlift - conventional

4x115kg

4x140

2x 3x165

2x 3x185

3x 2x195

These had been feeling really good and fast but they were heavy today and I cast my mind back to how toasted I felt last time round :roll: Its bloody odd when you go in feeling strong and everything ends up heavy or likewise you go in sore and tired and smash the weights fast :roll:

Bench

5x80kg

5x95

4x 4x110

Flat DB Flyes - 5x10x20lbDBs

Lunges were off the list again tonight so replaced with forced stretches and a few box step ups with 40kgs.

Contrast showered the knees and shoulder to finish.

[Big john]

stay strong on the cause bro! good bit of training and keep an eye on the shoulder

[steak]

Week 4 Day 3

Squat

5x100kg

4x120

2x 3x140

5x 3x160

added suit, straps down, belt and wraps

3x180

3x180

1x200

1x200

1x210

All pretty fast and although the 210 the suit bottoms moved around a bit and pinched up hard so earned my welts for the depth :twisted:

Bench

front delt sore so was pretty cautious but got everything Boris wanted

5x75kg

5x90

5x5x105

kept them slow with 1st rep paused for 2 count (this could be the reason for sore delt from last bench marathon)

Seated GMs - box squat to 400mm then

5x5x80kg

DB Flyes

5x10x15lb DBs - bliss

Tricep pressdowns - 5x8x light cable

Weekly Round Up

Feeling pretty beat up withis back to back high vol 37 but survived another week.

Squat - feeling a bit stronger and looking forward to testing next week. Should hit numbers with ease and knees are feeling a bit better now the volume has dropped and the rehab/prehab is in place.

Bench nursing the left front delt along but generally my set up feels Ok but strength feels down. Butt still wanting to move around :twisted: and Im working on getting more hip flexibility so I can pin the legs back further under my butt whist keeping feet flat on the deck = not that happy with it.

Deadlift - hahaha...the ghost of the last 37 is here and these felt heavy this week :roll: Time will tell.

Weekly Volume

Squat - 12000kg+plus a bit here and there

Bench - 11000kg

Deadlift - 4500kg

Nutrition -keeping the tank full is a job in itself as usual but this week I had a few little changes in the form of venison, more chicken breasts, no fish and some mean as rump steaks. Carbs have been oats, pasta, a few dozen spuds and the odd loaf of wholemeal bread. Weigh in on monday and I expect a little gain.

Watching the NZSM tomorrow and then some rehab stuff later in the day. Hoping for some recovery over the next few days.

[Old Bull]

Week 4 Day 3

Squat

5x100kg

4x120

2x 3x140

5x 3x160

added suit, straps down, belt and wraps

3x180

3x180

1x200

1x200

1x210

All pretty fast and although the 210 the suit bottoms moved around a bit and pinched up hard so earned my welts for the depth :twisted:

Bench

front delt sore so was pretty cautious but got everything Boris wanted

5x75kg

5x90

5x5x105

kept them slow with 1st rep paused for 2 count (this could be the reason for sore delt from last bench marathon)

Seated GMs - box squat to 400mm then

5x5x80kg

DB Flyes

5x10x15lb DBs - bliss

Tricep pressdowns - 5x8x light cable

Weekly Round Up

Feeling pretty beat up withis back to back high vol 37 but survived another week.

Squat - feeling a bit stronger and looking forward to testing next week. Should hit numbers with ease and knees are feeling a bit better now the volume has dropped and the rehab/prehab is in place.

Bench nursing the left front delt along but generally my set up feels Ok but strength feels down. Butt still wanting to move around :twisted: and Im working on getting more hip flexibility so I can pin the legs back further under my butt whist keeping feet flat on the deck = not that happy with it.

Deadlift - hahaha...the ghost of the last 37 is here and these felt heavy this week :roll: Time will tell.

Weekly Volume

Squat - 12000kg+plus a bit here and there

Bench - 11000kg

Deadlift - 4500kg

Nutrition -keeping the tank full is a job in itself as usual but this week I had a few little changes in the form of venison, more chicken breasts, no fish and some mean as rump steaks. Carbs have been oats, pasta, a few dozen spuds and the odd loaf of wholemeal bread. Weigh in on monday and I expect a little gain.

Watching the NZSM tomorrow and then some rehab stuff later in the day. Hoping for some recovery over the next few days.

Good summary Steak,

Rehab the Delt good mate, understand what you mean by more fleibility for the Bench there is always something to work on thats the best thing about sheiko finding your weakness and adapting.

Nice deload to next week and things will be fine.

Glad I have not got your other job as a food garbioligist thats all day training in itself.

[Viking Power]

Ditto with OB this week brother :clap:

[Luigi]

hey what number sheiko are you doing steak ?

[steak]

Thanks fellas! been a good long slog of HV so looked forward to wandering through todays workload

Week 5 Day 1

BW 136.5kg

Squat deep and fast

3x100kg

3x120

2x 3x140

3x 2x150

Bench - fast

3x75kg

3x90

2x 3x105

3x 2x110

some light flys to finish

Skills Eval on wednesday