Mind over Macros

[steak]

Todays recover work:

Bike - hill program 10 mins 80rpm/35km/h

knee band rehab - blue bands

flexion - 120 movements each leg

extension - 120 each leg

foam roller - lowerback,upper back, legs, IT band - 20 mins

stretches - glutes, groin, legs, chest, delts, arms.

eat :grin:

[steak]

Week 6 Day 1

Fatigued

Bench - all raw, med/wide grip

warm ups

Rotator triset - 3x10 and some extra work to warm my sore left delt

Dislocations- 3x20

Plate round the worlds - 3x10 ea way

10xbar

10x60kg

3x80

3x90

3x105

2x120

2x120

2x127.5

2x127.5

1x135

1x135 -missed/stabbed in the delt

1x130

1x130

Wide Grip Bench - raw

4x8x85kg

3 board

4x2x120kg

Flyes- 4x8x10kgDBs

Lat pulldown - 4x8xstack

The russian is trying to kill me! I keep throwing meat and kumura at him but hes catching me fast. There's going to be a showdown in the street tomorrow for squats and wednesday for deads. If I can beat him here I've got the measure of him. Crafty russian has snuck up on me before like this but this time hes left his run late and critically near the end :twisted:

[steak]

Week 6 Day 2

Draggin myself round

Warm Ups

Sled + 40kg - 7 mins continuous fast walk - some backwards

Stretches

Knee rehab

abductor rehab

Squat

10xbar

10xbar

10x60kg

3x100

3x120

3x140

3x160 - add belt and loose wraps

3x180 - add loose centurion

2x200

2x200

2x200

2x200

2x200

Wide stance squat to box - parallel (not quite ready to go deeper here yet as Im still rehabbing the abducter longus)

Left suit on, straps down - no belt or wraps

3x110

3x130

3x150

3x150

3x150

3x150

Knee rehab and abducter work again. Contrast showered when home.

I can see the light at the end of the tunnel. Hoping to beat Boris there!

Eats

1.early shake - 4am - with trim milk

2. 12 egg whites, 1 yolk. 3 cups cooked oats with yog and wheatgerm, trim milk

3. 300g steak

4. .250g chicken breast, 1 banana, 3 spuds and 1tbsp PB

5. 250 chicken breast, 1tbsp PB, 3 spuds

6. PWO shake - 4 scoops Cytogainer, 1 cup oats, 1 tin peaches mixed in blender with water

7. 400g steak, 1 cup yog

Snapper fillets for the 2nd breakfast tomorrow.

[steak]

[nate225]

Your journal's a bit tidier on here Steak LOL :grin:

Apologies for my part in that sideshow!

[steak]

Your journal's a bit tidier on here Steak LOL :grin:

Apologies for my part in that sideshow!

no worries bro! I thought it was a bit of a pisstake at first....but then...

[steak]

Week 6 Day 3

one step ahead of the hatchet man

Warm ups

bike - hill - 7 mins at 80rpm/35km/hr

Light GMs - 3x15

Lying Leg Curl - 3x15

Stretches

Deadlift to knees with pause - belt.

3x120kg

3x140

3x160

3x170

3x170

3x170

3x170

Bench - Raw, med wide grip

Waarm ups - rotator triset 3x10

Dislocations - 3x20\

10xbar

10x60

3x75

3x90

3x105

3x105

3x120

3x120

2x127.5

2x127.5

2x127.5

Reverse band deadlift - bar totally deloaded below knees

3x140

3x160

3x180

3x220

3x220

3x220

3x220

Bench Speed - Raw, med wide grip- 10 sec rests between sets

2x70 +30kg chains (deloading off bands this week) Fast

2x70+C

2x70+C

2x70+C

2x70+C

2x70+C

2x70+C

Tricep Pressdowns

4x8x85kg

[steak]

Week 6 Day 4

Better day

Trained alongside Haden. Thanks for the shouts and holding the boards mate.

Warm up

Bike - 10 min hill(80rpm/35km/hr)

Band knee rehab - 200 movements

YTWLs - 3x3

Dislocations - 3x20

Stretches

Bench - raw med wide grip

3x60

3x75

3x90

3x105

3x120

3x120

3x120

3x120

3x120

Squat - raw, no belt

Stretches

Light GMs

5x60

3x100

3x120

3x140

3x140

3x140

3x140

Speed Squat - low box (good depth) briefs, blet and loose titanium wraps

2x140

2x150+40kg chains

2x150+C

2x150+C

2x150+C

2x150+C

fast and deloading off the band work

Close Grip Bench

5x60

4x80

4x90

4x105

4x105

4x105

4x105

3 Board - med grip

6x120

6x120

6x120

6x120

6x120

DB Flyes

3x10x10kgDBs

Weekly Scoreboard

Boris had me near match point most of the week. I have edged back into the game and had a better week with a bit less volume but good intensity.

Squat feels pretty good and Id say Im on track. Knees are taking a bit of abeating but Im on top with rehab...almost daily rehab I might add.

Bench also feels pretty good but I could have done with another shot in the tight shirt before the game is over but will have to make do with what i have done. Im not as confident in it as I think I should be but should be OK for hitting the target on the day when it comes.

Dead - feels weak. I thought I had this pegged but the accumulated fatigue of the the equipped lifting and band work has finally caught up with me and this week has been hard pulling. I have felt like this before but earlier in the cycle so I guess although its a bit foreign at this stage of the game I still have time to recover. Added the belt early to aid this and didnt hurry any of the pulling work.

[bob26]

1.early shake - 4am - with trim milk

7. 400g steak, 1 cup yog

Now looking at this i would say you are doing a Cut for "the perfect beach bod"

Trim Milk? :wink:

No Carbs with dinner? :grin:

You not going all BB on us are you? \:D/

[Big john]

1.early shake - 4am - with trim milk

7. 400g steak, 1 cup yog

Now looking at this i would say you are doing a Cut for "the perfect beach bod"

Trim Milk? :wink:

No Carbs with dinner? :grin:

You not going all BB on us are you? \:D/

not to mention his secret stash of mungbeans :shifty:

[steak]

not to mention his secret stash of mungbeans :shifty:

[Big john]

not to mention his secret stash of mungbeans :shifty:

:pfft: :pfft:

[bob26]

[steak]

Big John posting at 1:03am = drunk again :roll:

Big Bob posting at 8:53pm = woke up for a feed

Go pick some heavy stuff up you muppets

[bob26]

Big John posting at 1:03am = drunk again :roll:

Big Bob posting at 8:53pm = woke up for a feed

Go pick some heavy stuff up you muppets

yo shit round here just got REAL. :grin:

[steak]

Sat 20

Cond/assist work

Bike - hill interval sprints.- 10 mins 85rpm then sprints to 150-160rpm evey 30 secs.

barbell twists - 60kg

side DB bends -40kgDBs

lat pulldowns - with double contraction - stack

standing overhead press - 50% (50kg)

side lat raise ss with rear delt flies

bicep curl - 30kgDBs

5 laps

rehab 2moro

[bar-belle]

Bike - hill interval sprints.- 10 mins 85rpm then sprints to 150-160rpm evey 30 secs.

Wat cardio??? :shock: who are you and what have you done with my hubbie :grin:

[steak]

"tell Louie I say hi"

[Viking Power]

"tell Louie I say hi"

:pfft: :pfft: :pfft: :pfft: :pfft:

madness..........

VP

[Big john]

steak wrote:Bike - hill interval sprints.- 10 mins 85rpm then sprints to 150-160rpm evey 30 secs.

,

falling back on bad habbits, Podypuilder :grin:

[startinfromscratch]

yo shit round here just got REAL. :grin:

i lold bob

"tell Louie I say hi"

"at the competition, it is very easy for me to give him the wrong advices"

[steak]

Week 7 Day 1

BW - 135.5kg

Sled - 5 mins with sled+20kg and 5 with sled+40 - 1/2 forwards aqnd 1/2 backwards

Stretches

Light GMs

Squat

10xbar

10x60kg

3x100

3x120

3x140

3x160 - add belt and loose wraps

3x180

add loose super cent 52

2x200

2x200

2x200

tight wraps

5x200

5x200

Bench - raw, med wide grip

Rotator triset 3x10

10xbar

10x60

3x75

3x90

3x120

3x127.5

3x127.5

1x135

1x135

1x135

3 Board raw, wide grip

2x125

2x125

2x125

6x125

6x125

DB Flyes 3x10x10kgDBs

Last suit session of the template, other than the briefs work for speed squats with chain later this week, and it feels on track for the tight suit. Bench felt good but delt is still niggling away on my left. Screwdriver handle is coming out tonight :twisted:

[steak]

Week 7 Day 2

fatigued still - long hours with businesses

warm ups

Band knee rehab - 200 flexion, 200 extension

Stretching

Rotator trisets - 3x10

YTWLs - 3x3

Bench raw, max grip

10xbar

10x60kg

3x75

3x90

3x105

3x105

2x120

2x120

2x120

2x120

2x120

Deadlift

10x60kg

10x100

3x125

3x150

3x180

2x200

2x200

2x200

2x200

5x200

Close grip bench

10x60kg

5x90

5x90

5x90

DB Bicep curl

10x20kgDBs

10x25

10x25

10x25

25x20kg bar

25x20kg bar

Flat DB Flies - 3x10x10kgDBs

Red band pressdowns - 200

[steak]

Week 7 Day 3

Wound up this weeks training a day early and will miss a GPP session to take the juniors and other CBC lifters to Cambridge for the PL comp. Its been a bit of a pet project of mine and Ive enjoyed training them to this level and will continue on with most of them and a few new additions next year.

Warm ups

Bike - 10mins - 90rpm/35km/h

Stretches

Ligh GMs - 3x15

Squat - raw no belt or wraps

10xbar

10x60

3x100

3x120

2x140

2x140

2x140

Speed Squat briefs, belt and loose wraps

To low box

2x150+40kg chains

2x150+C

2x150+C

2x150+C

2x150+C

20 second rest between sets

Bench-raw med grip

10xbar

10xbar

5x60

3x75

3x90

3x105

3x105

2x115

2x115

2x115

2x115

Bench - speed

2x70+30kg chains

2x70+C

2x70+C

2x70+C

2x70+C

2x70+C

10 seconds rest between sets

Tricep pressdowns - 3x12x65kg

Flat DB Flies - 3x10x10kgDBs

Red band pressdowns - 200

[steak]

The crew had a good comp at Cambridge. Good to catch Old Bull, PT and some of the other crews there. I was there as camp clown and coach so wasnt competing but Im now deloading at the end of this 8 week cycle.

Week 8 Day 1

Warm ups

Bike - 90rpm/40km/hr - 10 mins

Rotators - 8 sets

Dislocations - 3 sets

Keg arch - 3x20 secs

Keg back rollering - 3x15 passes full back

Bench - raw, max grip

10xbar

10x60kg

3x75

3x90

3x90

2x105

2x105

1x115

1x115

1x115

1x115

Bench - speed raw, med wide grip

2x70+30kgChains

2x70+C

2x70+C

2x70+C

2x70+C

2x70+C

all down with 10 secs rest between sets

Deadlift raw

Stretches - glute, hammies, quads, lower back

10x60kg

3x100

3x130

2x150

2x150

2x150

A hot fast session.