Mind over Macros

[Viking Power]

wash your mouth out!

LOL :pfft: :pfft: :clap: off to eat dinner see you tomorrow big man

[steak]

its on like donkey kong :grin:

[steak]

and it was too 8)

A very cool day at Miada with Reubens workshop/question and answer session to follow. Thanks Everyone for your help especially Matt Rossitter, Rueben and Dale of course for the use of the place for the day. Sorry about moving ya mirror out from in front of the squat rack upstairs bro :grin:

Squat

3x100kg

3x120

3x120

3x140

3x140

2x160

2x160

2x160

2x160

Bench - with some one on one coaching from Reuben 8)

3x75kg

3x90

3x105

3x105

3x115

3x115

3x115

3x115

3x115

Squat

3x110

3x130

3x130

3x150

3x150

3x150

3x150

Then BBQ, shakes, bananas and learning :nod:

This week is going to be a higher intensity week with only around 30ton of volume so really want to focus on form, eating big and keeping injury free. There is an extra day of GPP/assist going in tomorrow due to the schedule change...back, delts and tris work me thinks.

Got a bit of footage from the day...will post when I get time :roll:

[Big john]

good bit of tin smashing going on in here boss! mustve been a blast at miada :twisted:

[steak]

churr J...we had to squat upstairs so missed a bit of the action but the job had to be done :twisted: We got into the rack afte we moved the mirror out :twisted: and found the rubber tiles wee really sqishy and it was a bit of a battle to keep it all together on the heavier sets...went downstairs to bench and then used the the other rack to finish off our squats. cool day :nod:

[steak]

tonights GPP

DB rows - got up to 85kg 5 sets

Lat pulldown - stack 145kg 5 sets

Close grip incline press - worked around 100kg 6 sets

Alternate DB Curls - 20, 25, 30kg then back down

Face pulls - 65kg 4 sets

tried different handles on the high cable for some rows/rear delts/lats - various but about 10 sets

Monday weigh in - 137kg on the dot. Phew...this is bloody hard work!!! but 0.5kg up from last week in the same rested state/time of day, shorts and singlet etc so a little gain for my efforts. Been a lot of red meat, pasta with olive oil, an extra mass shake and Im eating dates and drinking Procarb on the bigger training sessions. Extra oats from time to time as well. Water intake has been only OK with about 3-4l a day plus training drinkies. Its a mission :roll:

Rest day tomorrow so only stretches going on.

[Viking Power]

hey brother awesome DB rows big guy 85kg 8) very cool keep it up mate

VP

[steak]

ta bro...forgot to add 30 sledge hammer swings per side at the tyre and a few casual flips to warm up...worked :pfft:

[Beef]

nice arms, steak!

just shows that you don't need to do BBing to put on size :nod:

[steak]

nice arms, steak!

just shows that you don't need to do BBing to put on size :nod:

just playin round...Im more into growing my glutes but I dont think many would appreciate a glute shot. Ive put on more size since I started PL than I ever did BB...in saying that I also eat a lot more :nod: and its a different sort of muscle if thats anyway to describe it :shifty:

[steak]

Week 6 Day 2

Deadlift to knees - 3sec pause :twisted:

3x115kg

2x140

2x140

2x150

2x150

1x165

1x165

1x165

Bench 1st rep paused for 2 count

3x75kg

3x90

3x105

3x105

3x117.5

3x117.5

2x125

2x125

2x125

Deadlifts - conventional

3x115kg

3x140

3x165

3x165

3x185

3x185

3x185

3x185

3x185

No dramas, eats have been pretty good but for 1 steak meal that I had packed to eat cold and was a tough as a boot so palmed it off and opted for a fat arse Wendys buger and baked spud washed down with a 600 cal mass shake :twisted:

[tinytraps]

Coming along nicely bro not long left 8) Me and sam are definetley coming up test day, wasnt going to but Ill test everything :roll:

[Viking Power]

Good work big daddy well done, :pfft: I have put on 1.5kg body weight since Monday so that's good.... miles of you though any way thats I only update I will give ya on bodyweight until we meet next time hahahaha.

Good luck with week eight brother till we meet again

VP

[Big john]

Coming along nicely bro not long left 8) Me and sam are definetley coming up test day, wasnt going to but Ill test everything :roll:

time and date? :grin: am keen to hitch a ride 8)

[steak]

saturday week BJ...aand some time in the afternoon when Ive got a few (5000) calories in the tank

speaking of which...here is todays lot, minus breakfast, shakes and fruit

just got to cook it and pack it but thats down to a fine art these days and will be all over in 1/2hour 8)

[ThePman]

You're worse than Wookie with the eating

[steak]

no you are :grin:

I'll let Jono defend himself here but the last time we spoke I was the one who ate too clean

[ohjoshua]

I always get hungry reading steaks journal. :nod:

[steak]

I always get hungry reading steaks journal. :nod:

pleased to be of help :grin:

[steak]

Week 6 Day 3

Man I was amped to do this train, ate mean, was well rested , felt meke and was going to smash it like never before...turned out to be a long hard slog (as is the sheiko way of knocking a man back to his pegging) and it ground on and on..although I stuck to my guns and pulled the extra reps I wanted in the suit bottoms...anyhoo...

Bench -raw

3x75kg

3x90

3x105

3x105

3x117.5

3x117.5

3x117.5

3x117.5

3x117.5

Squat - raw

3x100kg

3x120

3x120

3x140-this is where it got tough where its been easy -week 6 fatigue

3x140 added belt

3x160 added loose wraps

3x160 tightened them a bit

3x160 and a bit more

3x160

3x160tight training wraps

3x160

not in programme but...

1x160 suit bottoms only, belt and wraps

1x180

1x200

1x220 went for my new wraps - came up good even with a too slow descent

left them there

Bench-raw

4x80kg

4x95

4x105

4x105

4x105

4x105

no dramas

Flat flyes 5x10x8kgDBs

Good mornings - 5x5

Weekly Summary

Bit more intensity this week but less volume

Squat - 11000kg

Bench - 11000kg

Deadlift - 7000kg

Felt pretty good overall but the fatigue is kicking back in as it does through here so the deload will be welcomed when it comes. Adding in more GPP, conditioning and flex/mob stuff on non training days and this will help.

Nutrition has been pretty good and Im pushing to get to 140kg by the end of cycle. Overall I havent got too durty with the food other than a couple of filthy burgers \:D/ and an extra 2l of choccy milk the other day. Oh and 2 bran muffins have slid under the radar too so pretty clean really what with chook, steak, eggs, oats pasta, rice, fruit and veges making up the fill. Plenty has been going in with the odd 8000 calorie day in it, not that Im counting hard out, purely an observation :grin:

[startinfromscratch]

do you eat oil?

BP would be very interested in your services brah

[Lazarus]

You`re a machine Steak! Keep up the good work.

[Viking Power]

Awesome Steak,

good squatting mate what suit do you have brother? Centurion or Super Centurion.

15 sets of squats :shock: machine.... :twisted:

stay strong

VP

[steak]

Cheers Laz and SFS 8) 15/40 bro for this old diesel :twisted:

VP - suit is a Titan NXG regular stance -it just has "Titan" across the fron panel...not the centurion. Had to jack the legs out 2cm to get it to fit cos my legs have grown and it bunches in the crutch a little being as Im a custom built mofo I dont tend to use it with straps up very often as Im training raw and will compete raw more than likely but I use it to keep the skills up and I find I get a little carryover from the bottoms only.

Week 7 Day 1

Squat - raw (belt and wraps)

3x100kg

3x120

3x140

3x140

2x160

2x160

2x160

2x180 - swapped from worn out training wraps to new THPs

2x200 PB :twisted:

Got vid of them and left it there as the 180s and 200s were not in programme and I dont need to do anymore/or peak before test day

Bench

3x75kg

3x90

3x105

3x105

2x117.5

3x117.5

3x117.5

1x125

1x125

1x125

small niggle in right front delt still but it never got worse all the way through...if it had I would have stopped.

DB Flyes - 4x8xlight

Got a new rack for the gym from the engineer last night and got it all sorted for tonights session. Pretty good for the wider stance squats, uprights are adjustable both up and down from squat/bench and angle in and out for wider grip squats. Cant jack it up and down though...shes a manual model

a good solid build

bench mode - will sort out a decent bech and spotters platform in time but it does drop down very low for even the shortest winged lifter

[Big john]

2x200 PB :twisted:

good day at the office bro :clap: :clap: :clap:

=P~ =P~ =P~ =P~ awsome rack bro! even groover that it can support wide grip squats! :twisted: