Mind over Macros

[Gym rat]

mean db rows

[steak]

seems like ages but...

Week 1 Day 1 of 8 week reduced volume Sheiko 37

bench

2x80kg

3x85

3x100

3x105

3x105

squat

3x115

3x140

5x160

5x160

5x160

Good Mornings

5x80

5x80

5x80

5x80

5x80

Bench

3x80

2x95

3x100

3x100

3x100

4" board

2x120

2x120

2x120

2x120

2x120

Flat DB Flyes

5x10x8kg

Abs

inclines up to 20kg

band crunches - red band

Nice to be back and good to have designated board work added in. Thought I might do 4" board for 1st 2 weeks then pin lockout the next 2, then 2" board for 2 then, pin lock outs for 2 ...any thoughts?

[nate225]

Personally I put 4" boards with rack pulls......great for the ego but little carryover into the 3 Lifts.

That said you are a lot taller than me & stroke will be longer, 4" may still be of value. I found 2" the best bang for my buck and just did 4" on the odd occassion. Pin lockouts are a nightmare IMHO!

[steak]

Interesting....they are both in the template boards and pin l/o. no specifics on which boards though but obviously bench assist. Im thinking some chains could be of somehelp here too. again your thoughts and others are more than welcome :grin:

[steak]

Week 1 Day 2

Deadlift - conv

3x120kg

3x145

3x145

2x165

2x165

3x180

3x180

no belt at all

bench

3x80

3x95

4x100

4x100

4x100

4x100

2" board

6x95

6x95

6x95

6x95

6x95

all bench done with 1st rep paused 2 ct

flat db flyes 5x10x8kg

rack pull from knees

3x120

2x145

2x145

3x165

3x165

4x190

4x190

4x190

front squat instead of lunges - light

5x5x60kg

weighted incline sit ups

5x5x20kg

good session, no belt at all and lifts were fast. enjoying the board work and have decided to stick at 2" for the first 2 weeks.

[Big john]

awsome stuff bro on the deads ..no belt awsome!

[steak]

the back is feeling pretty good at the moment...finally.

Today was assist work - worked fast - short rests

Dislocations 3x10

YTWLs - 3x3

Seated Db Press - 45%

12x15kgDBs

8x20

8x20

8x20

Side Lat Raise

10x8kgDBS

10x 8

10x8

Close Grip Bench Press

10x60kg

10x70

5x70+20kg chains

5x80+ above- fast

5x80+

5x80+

5x80+

5x80+

Ezibar Curls

12x30kg

8x50

8x60

8x60

8x60

10x50

25x30

Wrist curls

10x60kg

10x60

10x60

Band pressdowns

redbandx75

redbandx75

Band curl

rebandx75

redbandx75

Getting good shoulder recovery from extra delt work and elbow tendonitis is easing with the high reps bands work and strengthening the bicep and forearms. Upper arm at 18.5 inches still depsite the lack of direct work

Got a good puff on with the intensity - 45mins

[Old Bull]

Week 1 Day 2

Deadlift - conv

3x120kg

3x145

3x145

2x165

2x165

3x180

3x180

no belt at all

bench

3x80

3x95

4x100

4x100

4x100

4x100

2" board

6x95

6x95

6x95

6x95

6x95

all bench done with 1st rep paused 2 ct

flat db flyes 5x10x8kg

rack pull from knees

3x120

2x145

2x145

3x165

3x165

4x190

4x190

4x190

front squat instead of lunges - light

5x5x60kg

weighted incline sit ups

5x5x20kg

good session, no belt at all and lifts were fast. enjoying the board work and have decided to stick at 2" for the first 2 weeks.

Shot Bro, No Belt gotta love that :clap: :clap: :clap:

[Viking Power]

Good deadlift session brother, see you tomorrow around six mate.... :pfft: :pfft: by the way we don't use belts mate until we hit 95% from now on sound good... :roll: nah what ever works mate

[steak]

OB - I do mate...its all slowly coming together with the prehab/rehab/cond/GPP (thanks again :nod: ) and I do believe its making life that little bit easier on this 1st year master

Cool with that as long as it works VP - the 180s felt pretty good so here's looking forward. Knees are next on the list and Ive been doing 150 reps on each per day with a "red band press" sort of thing...early days and next week its the blue band for 2 weeks. You got a lot of bench first up 2moro?

[Viking Power]

OB - I do mate...its all slowly coming together with the prehab/rehab/cond/GPP (thanks again :nod: ) and I do believe its making life that little bit easier on this 1st year master

Cool with that as long as it works VP - the 180s felt pretty good so here's looking forward. Knees are next on the list and Ive been doing 150 reps on each per day with a "red band press" sort of thing...early days and next week its the blue band for 2 weeks. You got a lot of bench first up 2moro?

Yeah Brother, pyramid brother you too by the sounds of things...? and 10 sets of squats

[steak]

thats us bro :nod: c u then

[steak]

Week 1 Day 3

Bench - all 1st reps paused for 2ct

3x70kg

3x85

3x100

2x105

2x115

2x115

2x120

2x125

2x130

1x135

2x115

3x105

3x95

3x80

a few added in at the high end

2" board - 1st rep paused for 2ct

6x95kg

6x95

6x95

6x95

6x95

flat db flyes

5x10x8kgDBs

Squat

3x120kg

3x140

3x140

2x160

3x170 added belt - not deep enough - guarding the knees I think....

3x170 added belt and loose wraps - deep as

3x170 nipped the wraps up a tad - deep as

Played with belt and wraps here but back still a little tender and knees not 100% so was protecting them but happy with the 160s and no belt and wraps - progress

Good mornings - standing

5x80kg

5x80

5x100 up 20kg here

5x100

5x100

Single leg knee extensions against blue band

100 each leg

Tricep pressdowns - red band

2 sets of 75

In summary a good week with quite a bit of progress shown.

Deads at 180 with no belt

Squats at 160 with no belt

Extra bench work with 2x130 being fast, 1x135 being fast and set up feels good.

GMs up 20kg

Prehab/rehab coming along and showing clear indications of improvement in elbows and knees.

Eats have been good and I've leaned out the tucker this week and no junk foods or take aways has passed my way.

[Viking Power]

good benching and squatting mate well done :clap: :clap:

[Old Bull]

A good week steak and like wise with the summary

Stay Strong

[steak]

Cheers fellas

IVe got a good feeling about this time round now that Im getting more "athletic" what with GPP and cond/prehab/rehab work getting more attention. I shoulda been doing this long ago :roll:

Had Richard Kiro training the gym yesterday with his friend PK (nabba womens winner) Richard was 1st in the 2002 Oceania PL as a guest lifter I think - lifted a 750kg total. Works at Harbour Fitness now of course and done of plenty of time around the traps and a good bugger. Was good chatting bro! Doors always open.

Today was Rehab/condition and assist work

Bike - 10mins at 90rpm (32km/hr) hill program

Stretching

Lower back - 4x30sec

Glutes - 2x30

Hamstrings with bands - 4x 30

Calves - long and short 4x 30 with bands and standing

abb/adducters - 4 x 30

Groin 2 x 30

Hips - 2 x30

Knee prehab

100 presses with double blue band each knee

Tricep prehab

2 x80 pressdowns - red band

Reverse curls - ezi bar - 50

ezi bar with 30 kg - 3x 15

Assist work

Rotator tri-set - 3 x 3 (o/head to 20kg)

Rack lockouts

4" off chest

12x60kg

8x100

8x100

8x100

5x120

5x120

5x120

Top 12"

6x120

6x140

6x150

6x160

4x160

4x160

Band pressdowns - 2 x 80 again

Next train - tomorrow squat/bench/squat with the first of the suit work - bottoms only.

[steak]

Week 2 Day 1

BW - 135kg

Squat

2x120kg

2x140

3x160 added belt and loose wraps

2x180

add suit (52 cent) bottoms only/straps down/ training wraps wraps and belt

2x200

2x210

2x220

2x220 last one was a grind/blown blood vessesl in face=badge of honour

Bench

2x70kg

3x85

3x100

3x115

3x115

3x115

No boards or pin lockouts as did them yesterday

Flat DB Flies - 5x10x8kg

Squat

2x125kg

2x150

3x170 belt and wraps

3x170

3x170

GMs 5x8x60kg - did a bit more here

Abs - various but mostly o/head band cruches - blue band

Tricep/elbow rehab

pressdowns with red band - 2x75

Rest day tomorrow - only stretching/foam roller

[Viking Power]

good squatting mate well done :clap:

[steak]

good squatting mate well done :clap:

churr bro...was tempted to go but common sence over ran the thought

Adam worked outside the programme too last night and got a squat PB (keep in mind he only tested 2 weeks ago!) so it was tempting to push on....

"Dude! Your face is all blotchy!"

"I wear the badge with pride"

"Your sick!"

"I might go up 10"

"Have you not seen the rest of tonights work!?"

"Oh yeah" Easy to get lost in the moment

[steak]

Week 2 Day 2

Deadlifts to knees - 3 sec pause, no belt, hook grip

4x120kg

4x145

4x165

4x165

4x165

Bench - 1st rep all paused for 2 count

3x80kg

3x95

3x100

all fast

2 board - 1st rep paused for 2 count

6x95kg

6x95

6x95

6x95

6x95

all fast

Flat DB Flyes

5x10x8kgDBS

Deadlift - conv

3x120kg

3x145

3x165

3x165

3x185

3x205

2x225

1x240- easy - PB

all deads pretty fast

did some knee rehab, some abs and tricep/elbow rehab (200 reps red band pressdowns)

tried a few lifts in the squat suit after (Cent 52) this will take some getting used to as it bunches in the crutch a bit :banging: making the 2nd reps a painful exercise but the singles at 200 were ok once the suit moved up the thighs a bit. Not sure if its for me but will add it in from time to time and may get some carryover. Got some doozie welts :twisted:

eats have been cleaned right up and this week will be junk free again. BW 136kg and a little leaner :pfft:

[Big john]

nice PB on the dead the auww! u pull some in the suit too?

[Old Bull]

Week 2 Day 2

[

Deadlift - conv

1x240- easy - PB

Great effort Steak, things coming along nicely

tried a few lifts in the squat suit after (Cent 52) this will take some getting used to as it bunches in the crutch a bit :banging: making the 2nd reps a painful exercise but the singles at 200 were ok once the suit moved up the thighs a bit. Not sure if its for me but will add it in from time to time and may get some carryover. Got some doozie welts :twisted:

Battle Scars Steak good ones too, time in the suit my friend time.

[steak]

nice PB on the dead the auww! u pull some in the suit too?

yea bro...Tried a few after at 200 for reps. Ended up being pretty painful on everything after the 1st ones :twisted: My usual set up doesnt suit this suit (squat suit) so I changed it a bit and I think Ive got the answer except for the reps cos the suit tends to bunch in the crutch...not pleasant :twisted: brought a tear to me glass eye when I compressed a testicle :roll: anyhoo scars and all, the show must go on and like OB says time in the gear will show me the way :nod: .

Adam pulled a PB last night too and was egging me on to smack over 252.5 too bro seeing as the 240 flew up :wink: it can wait ..its not in the plan just yet.

[Big john]

nice PB on the dead the auww! u pull some in the suit too?

yea bro...Tried a few after at 200 for reps. Ended up being pretty painful on everything after the 1st ones :twisted: My usual set up doesnt suit this suit (squat suit) so I changed it a bit and I think Ive got the answer except for the reps cos the suit tends to bunch in the crutch...not pleasant :twisted: brought a tear to me glass eye when I compressed a testicle :roll: anyhoo scars and all, the show must go on and like OB says time in the gear will show me the way :nod: .

Adam pulled a PB last night too and was egging me on to smack over 252.5 too bro seeing as the 240 flew up :wink: it can wait ..its not in the plan just yet.

fortunatley i didnt have any choclate milk in the gob whislt reading this or it most porberly ended up all over the monitor! :pfft: :pfft: awsome wrk regardless! :twisted:

Seems the lower volume stuff that you and adam are doing plus the mobility/stretching seems to be paying off bro :nod:

[Viking Power]

hahahaha no one likes a tight grip on the nut anytime of the week hahaha, great effort the pair off you on your deadlift PB's that's bloody awesome stuff.

VP