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Mind over Macros

steak

By steak
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steak Veteran member

steak

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Week 8 Day 1

YTWLs - 3x3

Dislocations - 3x12

Broomstick press - 30x2

Broomstick front raise - 30x2

Bench

20xbar

10xbar

5x60kg

3x70

3x85

3x85

2x100

2x100

1x105

1x105

1x105

1x105

Deadlift - conv

10x60

10x80

3x120

2x145

2x145

2x165

2x165

2x165

2x165

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steak Veteran member

steak

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deload brother :D it was over in a flash.

Ive been giving some though as to what next and so far Ive come up with this

Sheiko 8 or 13 week reduced volume(raw/equipped) again but with a bench emphasis alternating chains and bands along with raw and the shirt and mixing grips etc. pretty happy with the rest of the program but figure that bench being my weakness and benching 3 times a week then I have plenty of time to use the tools to improve it. Squat and deads are coming along nicely considering Ive only been PL for 3 cycles (6 months) and these will keep coming up and I'll introduce more equipped lifting to become more competitive although 125kg+M1 next year is going to be one tuff class :lol:

I'll run all this past the Boss and see what he thinks on saturday.

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steak Veteran member

steak

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Week 8 Day 2 Im in your hands now Boris. You have pushed me well, dragged me out to the edge, dangled me by a thin thread then slowly dragged me back in although this time you have taught me how to make even a light bench press feel heavy - bastard! :?

Had a quick look a the toastedness meter tonight and yes the needle is sitting hard over on "really quite toasted thank you very much" mark. Took my time and carefully pushed on.

Squat

Light Goodmornings for warm ups followed by light stretches followed by

10xbar

10xbar

5x60kg

3x100

3x115

3x135

3x135

2x160

2x160

2x160

Bench

YTWLs - 2x3

Dislocations - 3x10

10xbar

10xbar

5x60kg

3x70

3x85

3x85

2x100

2x100

2x100

Light flyes - 3x10

Stretching - Glutes, hams, calves, quads, groin, hips and lower back

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steak Veteran member

steak

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Auckland Novice Powerlifting Championships yesterday

Lifted Raw - belt and wraps

Squat - 230kg - 5kg PB

Bench - 140kg - back on track

Deadlift - 250kg - 10kg PB

Total - 620kg

thanks to Startinfromscratch for running my cards, Tonka, Viking Power, PMan - the team Doctor :lol:, James for running the camera. Ross one of the card runners, Tiny Traps, APA, and our supporters. It was a well run comp with 30 odd lifters and some good tin was smashed :twisted:

Special congrats to Big John on his first comp for CBC and a phat 260kg deadlift and to my 16 year old daughter Emma who did her first comp too, took out her weight class and went through with a perfect round :clap:

A big thumbs up to our Coast Barbell Powerlifting Team who yet again took out the respective weight classes, 2 masters titles and to Adam for having to battle hard for his 2nd place.

I'll do a round up of this last cycle later as its been a learning curve still and Ive learnt a few things about myself :roll: and have a plan formulated for the next cycle. I also have some footage of the day to edit and share wit cha all :lol:

Special thanks to the resource consent act for strategically allowing a KFC to be built bang smack in our flight path home -totalled a Big Bucket :twisted:

Quote of the day: What do you call a blonde Yeti? A Bleti? :grin:

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Viking Power Veteran member

Viking Power

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hahahaha about the pretty boy yetti.......sweet heart rings a bell :pfft: :pfft: (shot Big John)

Great lifting there Damo awesome results mate, shot on the bench, great squatting, and very strong pulling mate - great to watch

Rach, Emma, Adam and Mel very good effort yesterday you all looked fire up and was good to watch yea's.

Rach watch out for your daughter she is going very well :clap: :clap: (I might have to squat even harder before she starts passing me :shock: ..... good work Emma keep it up.

VP

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Big john Veteran member

Big john

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hahahaha about the pretty boy yetti.......sweet heart rings a bell :pfft: :pfft: (shot Big John)

ladies love the blonde yetis 8) :grin: :grin: !...what about that ZUMBA class nxt door, id like to be able to shake my booty like down like that whislt deep squattin! :pfft: :pfft: :pfft:

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bar-belle Veteran member

bar-belle

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Great lifting there Damo awesome results mate, shot on the bench, great squatting, and very strong pulling mate - great to watch

:ditto: totally agree you trained hard D and it paid off. Борис был бы горд

Rach watch out for your daughter she is going very well :clap: :clap: (I might have to squat even harder before she starts passing me :shock: ..... good work Emma keep it up.

Uhh she already out squats me :oops: time to put the game face on eh! Nothing like a bit of mother /daughter competition :pfft:

ladies love the blonde yetis 8) :grin: :grin: !...what about that ZUMBA class nxt door, id like to be able to shake my booty like down like that whislt deep squattin! :pfft: :pfft: :pfft:

Uhh yeah you boys got a bit side tracked by all the booty shakn action for a while there...thought you were gonna jump ship and join in. :pfft: :pfft:

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steak Veteran member

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thats enough Zumba talk in my log huh :P

Sheiko 37 Reduced Volume Pre-comp cycle No3 (all back to back)

Im going to post this now while its still fresh in my mind.

I was a bit beaten up (delts and knees mostly) from the 2 high volume cycles so took on the red vol 37 to see if it made a difference. It did and the 1st 3 weeks was completed at good pace whilst working outside the programme a bit especially on the squat. This extra curricular stuff was done in the equipped part of the cycle and done raw for the most part as I had a comp in week 4 and skills assy in week 5 and I was competing raw. Week 4 comp came and went and I held back at about 90% so as not to peak and ruin my chances of a better comp at the end of week 8. 1st comp total was 560kg raw.

Week 5 is where I may have started...naa bugger it I did start... to do things a little wrong. I should have used the comp as my skills assy but didnt and went ahead and did it week 5 anyway with a good result but this is also where I started to overcook the programme and from week 6 through to a day before the comp I was feeling roasted...still working alright, but roasted. It was like being back on HV with the infamous Sheiko flu hanging around for 3 weeks. I had to drag my body round till comp day and this of course is not how it should be. I should have gone in fresh.

End of cycle was my peak for the comp and although overdone to hell I totalled a 620kg raw.

This how that went...

Squat

1. opened at 200kg - WWR (1 red for depth on my left side) good lift

2. 210kg to try and clear my slate on the left - WWR again..same thing with depth even with a deeper slower squat - good lift

3. Tucked everything in to expose the hip more but I had the feeling I was going to be pinged all day on the left so went on to 230kg. same thing WWR - good lift ....although had to drive hard midway. Tweaked an erector muscle and Pman( camp Doc) dished out his prognosis of HTFU and deep heat it. Dont let it cramp! :grin:

Bench

1. 125kg - WWW fast easy

2. 135kg - WWW no problems although ref on right gave me the heads up on my foot begining to roll...its the chuck taylors I think. they look like they roll when they are actually pretty flat :roll:

3. 140 - WWR - pinged on the left for the foot rolling but again im pretty sure its the chucks. Will change to a wooden heel for squats and bench from here on

Deadlift

Big John and I were in the zone out the back and had plenty of support from the boys. BJ for his big lift and me for my aggressive attack of the iron made for good entertainment and we had a little thing going on in training that whoever was last on the platform would do our

"Ode to Wookie" with a calf pose at the end. More than happy tol et the young fella have the glory here on his first comp.

We both opened at 220kg - fast and easy - WWW

2. both took on 240kg - fast and easy - WWW

3. I then went for 250 having never pulled it before - fast and relatively easy - WWW - I should have just pulled 260kg too. erector was bit sore after though...meh...happy enough with 620kg in my second comp raw at 125+ M1

Where too from here.

Not in any hurry to compete again this year although I would like to take the juniors I'm training(4) and Big John (possibly Startinfromscratch too - whatcha think mate?? :grin: ) to the WBOP novice to connect with Tonka and OB and learn abit more.

My training will start to take on an equipped section now and a different bench focus as its clearly my weak link. Im working with Tonka on adjusting my programme for that and the equipment . It will be a red vol sheiko template though as clearly I like the structure and have made good progress in 6 months.

This week im having off all lifting (1st break in a year) and will going to kill some fish. They should be very afraid :twisted: I'll stick some footage up of the Coast barbell team lifting and maybe even a fishing report :grin:

Huge thanks again to everyone for helping me get this far - you know who you are :clap:

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steak Veteran member

steak

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Back on the horse

after a weeks break (only break I've had in 6 months) I got back into some conditioning and a few reps to get some blood flowing. The rest of the week will be much the same probably and then I will either add sheiko conditioning or jump back into the template which Im changing slightly to suit my own requirements. This next cycle will see more equipped lifting.

Sled - 40kg x 16 x past gym door - up and down driveway at a fast walk which got me chuffing good

Tyre flips - 220kg Tyre - 30 down 30 up

Front Squat

20xbar

8x60kg

8x60

8x60

5x100

5x100

5x100

5x100

Lying leg curl

20x100lb

20x100

20x100

20x100

20x100

Incline DB Press - 50%

12x25kgDBs

12x25s

12x25s

12x25s

Standing OHP - 40-50%

10x40kg

10x40

10x40

10x60

10x60

Close Grip Bench - 40-50%

10x60kg

10x60

10x60

10x60

10x60

Red band pressdowns - 6x25reps

Incline crunch - 3x20xBW

Cage Obliques - 3x20

Stretching - Glutes, Hams, Groin, Calves, Quads and Lower Back

Paying for that KFC :twisted:

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