Mind over Macros

[steak]

Week 2 Day 2

Bike - a fast spin for 10 mins

Foam Roller - lower body

Stretches - lower body

Roll into V sits - 3x10

Mountain climbers - 3x10

Groiners - 3x10

Deadlift Sumo and for condition and technical reasons only so kept it light. I havent done much of this lift at all so did my homework first.

5x60kg

5x100

5x140

5x140

5x140

3x180 -added belt

3x180

3x180

3x180

3x180

some felt good and the weight just popped up others were crap.

Finished with some lighter lifts to try and figure it..but didnt so will vid next time.

3x140

3x140

3x140

Stretches again.

Eats

0500 - mass shake and pb snadwhich

0800 - 12 egg whites, 3 yolks, 2 cups of ats with milk and yog

1100 - 2 tins of tuna and 250gr cottage cheese

1230 - 2 Quarter Poundas

1400 - 250g mince (meatballs with sauce) and 2 spuds/cup of veg

1700 - 250g mince (patties) 2 spuds and a banana

2000 - mass shake with 2 cups oats and 400g tin of peaches

2130 - tin of tuna and cottage cheese

a shake will be the nightcap of choice later.

Had a strong coffee and 2 sugar free V drinks along with about 8 litres of water too.

Weights slowly climbing again now but its hard eating the tucker in the heat/muggyness.

[Big john]

Weights slowly climbing again now but its hard eating the tucker in the heat/muggyness.

turr right bro!!!! was a shock to the system when i wasnt hungry come meal 4 hard yaka in the heat. be interesting to see the vid on the sumos nxt time round bro

[steak]

be interesting to see the vid on the sumos nxt time round bro

probably wont be.... Im sure its set up and then hips, knees, shoulder position, foot placement, arms, grip, speed and the little noise I made on the last few

[Old Bull]

be interesting to see the vid on the sumos nxt time round bro

probably wont be.... Im sure its set up and then hips, knees, shoulder position, foot placement, arms, grip, speed and the little noise I made on the last few

Sumo Sumo, :clap: :clap: be good like BJ said to see the vids,

[startinfromscratch]

cosign.

it wasnt till talking to OB that i realised just how technical it is. be good to see brah 8)

[steak]

Im 99.9% sure Ive got it at least a little wrong after watching about 100 different lifts on sumotube

[PeterDolan]

Eats

0500 - mass shake and pb snadwhich

0800 - 12 egg whites, 3 yolks, 2 cups of ats with milk and yog

1100 - 2 tins of tuna and 250gr cottage cheese

1230 - 2 Quarter Poundas

1400 - 250g mince (meatballs with sauce) and 2 spuds/cup of veg

1700 - 250g mince (patties) 2 spuds and a banana

2000 - mass shake with 2 cups oats and 400g tin of peaches

2130 - tin of tuna and cottage cheese

a shake will be the nightcap of choice later.

Had a strong coffee and 2 sugar free V drinks along with about 8 litres of water too.

And people say that PLers and SM don't pay attention to what they eat!

Probably eat better than alot of "bodybuilders" :nod:

[tinytraps]

Just make sure that its more of a squat rather than a wide stance conv pull.

I really like sumo but pulling a big conv gets you gold stars on your man card.

[steak]

Can feel them sumos in the knees so probably a good sign TT.

Week 2 Day 4

Bike - fast spin - 10 mins

Foam Roller - Glutes, hams, lower back, quads, IT Band and abductors. (feeling heaps better through here now. Its been a long slog)

Lightly stretched these areas too.

Band GMs - green band - 3x10 (Iron Cross stylze)

Supine Hip Thrusts - 4x10 (between 2 benches)

Standing DB Press

8x20kgDBs

8x25s

8x30

8x30

8x30

8x25

8x25

8x25

Push Press

5x60kg

5x60

5x60

3x70

3x70

3x80

3x80

3x70

5x60

Incline Close Grip Bench

10 x 8 x 80kgs

DB Bicep Curl

6 x10 x 20>30kgDBs

Got a couple of Ts from the big fella today and a signed copy of PL USA....

[startinfromscratch]

just make sure youare using leg power but not back to break it off the deck, its harder than it sounds cos youll always want to use back to break it off. but once its off the deck, back+hips come in. post vid!!

[steak]

just make sure youare using leg power but not back to break it off the deck, its harder than it sounds cos youll always want to use back to break it off. but once its off the deck, back+hips come in. post vid!!

yeah I will when I do them again. You know when you get it right as it pops right up. Probably wont make it my style of pulling but I'd like to master it just for shits and giggles

[tinytraps]

f*ck that signed plusa is awesome!!! Real gentleman of the sport

[steak]

had to laugh when I reading bro...sooo many feds! Good read though with a long interview with Chad Aichs...about as far as I got so far.

[steak]

Week 2 Day 5

Rehab/Flex/Mob

Bike - fast spin - 10mins

Hamstring band rehab 4x10ea

Supine Hip Thrusts 4x10

Foam Rollering - glutes, back, quads, IT band, Hammies

Static Hip stretches - 3x20secs

PF and Glute stretches 3x20 sec ea

Shoulder Saver - 4x20 secs ea

Lat stretch 3x20 sec ea

Red band pressdowns - 200

[Rookie]

How have you found the benefits of your mobility/flexibility sessions Steak? More specifically the impact it has on your mains lifts?

Rookie

[steak]

How have you found the benefits of your mobility/flexibility sessions Steak? More specifically the impact it has on your mains lifts?

Rookie

Where do I start...how about with ...I wish had started these a long time ago! :roll:

My recovery is better and quicker, flexibility is better and there is definite carry over into the 3 main lifts...

Depth is easier to squat too, sitting back seems a little easier (will see how much really when the suit goes on again) and my knees dont seem to complain as much after a long session like the recent 10x10

Bench set up seems a little tighter mostly due to better flexion in the ankle and looser hamstrings. The keg arching has helped here too with the lower back being in a more ready state to take up the position whereas before it would be 1/2 doz sets till things felt right.

Deadlift ...I havent really got back into these since the end of my last cycle 3 weeks ago but the light sumo session I did for shits and giggles felt OK and recovery was good but this is by no way a gauge to measure the flex/mob work by.

The real test and benefit will be in the new year when I get back onto a full sheiko template and start training the 3 lifts again.

[steak]

Week 2 Day 6

Lower volume but good intensity.

Squat - raw

10xbarx3

10x60

5x100

5x120

3x140

3x160

add belt and wraps

3x180

3x180

3x180

3x180

3x180

Bench - raw, med/wide grip

10xbarx3

10x60

5x100

5x80

5x100

5x120

5x120

5x120

5x120

5x120

Flat BD Flyes - 3x10x10kgDBs

Overhead DB extension

6x10x35kgDB

Red band pressdown 200

[Big john]

BBro 2011 thoughts?, raw vs raw? 8)

[bob26]

Eats

0500 - mass shake and pb snadwhich

0800 - 12 egg whites, 3 yolks, 2 cups of ats with milk and yog

1100 - 2 tins of tuna and 250gr cottage cheese

1230 - 2 Quarter Poundas

1400 - 250g mince (meatballs with sauce) and 2 spuds/cup of veg

1700 - 250g mince (patties) 2 spuds and a banana

2000 - mass shake with 2 cups oats and 400g tin of peaches

2130 - tin of tuna and cottage cheese

a shake will be the nightcap of choice later.

Had a strong coffee and 2 sugar free V drinks along with about 8 litres of water too.

And people say that PLers and SM don't pay attention to what they eat!

Probably eat better than alot of "bodybuilders" :nod:

Peter Steak is a "Bodybuilder" at heart. He is just lost in the darkness at the moment. He will be back up on the stage waxed, sprayed & oiled up soon.

:grin:

[steak]

BBro 2011 thoughts?, raw vs raw? 8)

no points for lifting raw

Peter Steak is a "Bodybuilder" at heart. He is just lost in the darkness at the moment. He will be back up on the stage waxed, sprayed & oiled up soon.

:grin:

Translation: My name is Bob which is short for Bad on Basics. I like to do multiple sets of partial movements. I like to do back. I like to do 3 sorts of rows mostly in partial movements. A fat guy at my gym called Steak has tried to help me to squat like a man, row like a man and grow like a man but just lately he has been telling me to.....

RACK OFF BUDDY! :grin:

This must be some kind of powerlifter speak?

[bob26]

:roll: must be time for some light cottage cheese :pfft:

[Rookie]

The real test and benefit will be in the new year when I get back onto a full sheiko template and start training the 3 lifts again.

That`s good money, sounds like you`re on the right track Steak!! Preventions are always better than cures :nod:

Saw the chiropractor today and said I need to start foam roller/stretching asap.. :doh:

[Grover]

Actually don't think hes too far off the mark!

as you say for shits and giggles would be interesting to cut and rack yourself on stage next to Big kiwi!!!

just a thought!

[Rookie]

:pfft: You should join him bro! Give Steak some friendly competition :nod:

[steak]

doesn't interest me sorry