Mind over Macros

[Rookie]

doesn't interest me sorry

True mate, the platform is what you training for- I think the PL bug bit ya hard then.

[steak]

Week 2 Day 7

Flex/mob/recovery

Bike - fast 10 min spin 90rpm

Foam roller - glutes, hams, quads, IT band, lower back and abducters

Roll into V sits - 4x10

Mounbtain climbers - 4x10

PF stretch - 3x20 secs each

Shoulder Saver - 3x20secs each

Scap press up - 5x10

Incline crunch - 100

Hanging leg braise - 60

Full body stretch

Hit the couch 8)

[startinfromscratch]

must be time for pics of swoleness?

[steak]

must be time for pics of swoleness?

not quite 140kg yet bro....close but not quite.

[Rookie]

must be time for pics of swoleness?

not quite 140kg yet bro....close but not quite.

:shock: thats a big motherf---er!! Steak how`ve you found the increased weight corresponding with your 3 lift/total numbers, in terms of increase/strength gains?

[steak]

they are going up all the time. the only downside is the cardiovascular fitness tends to fall off as I get heavier which means putting more work into it as I go. Busy boy with condition, flex/mob and training all going on. Its a 7 day a week job...well that's how I approach it :twisted:

[Rookie]

they are going up all the time. the only downside is the cardiovascular fitness tends to fall off as I get heavier which means putting more work into it as I go. Busy boy with condition, flex/mob and training all going on. Its a 7 day a week job...well that's how I approach it :twisted:

Awesome work Steak :nod: Haha I`ve found that as well, my cardio is shocking although it improving, needs more work to be able to keep work rate up with the BBing side of training.

Good to see you`re putting all that effort into conditioning/mobility work- lucky I got it suggested to me before anything went wrong. Busy would be an understatement mate, but you`re putting in the hard yards and reaping the benefits which is the most important thing.

What`s on the agenda re PLing comps for 2011?

Rookie

[steak]

My goals next year are to get Rach, Emz and Mel to the Nationals then to the 2012 Oceanias in Sydney.

For my competitive lifting I have vowed that I'm not going to waste any bodies time as SHW M1 with a sub 700 total. I think I will be above that level by about May all going well and I'd like to do the Bledisbro in November but basically this year is not about me competing but about me getting strong and keeping on with getting the girls up to that level....its like my pet project and Im learning heaps about getting strong by doing it.

[Rookie]

My goals next year are to get Rach, Emz and Mel to the Nationals then to the 2012 Oceanias in Sydney.

For my competitive lifting I have vowed that I'm not going to waste any bodies time as SHW M1 with a sub 700 total. I think I will be above that level by about May all going well and I'd like to do the Bledisbro in November but basically this year is not about me competing but about me getting strong and keeping on with getting the girls up to that level....its like my pet project and Im learning heaps about getting strong by doing it.

Well said Steak, looks like you`re on the right track and I`m sure they`ll do well with your help and the hard work they all put in :nod: The Bledisbro sounds good, would be good to have some of your peeps from CBC come down for the ESBB Open at some stage.

Always good to see more experienced guys like yourself helping others out, and the best thing is that you`re getting something out of it by learning things along the way.

Good work bro, hope all goes well!

[teamfatboy]

Its a 7 day a week job...well that's how I approach it :twisted:

Wisdom right there :clap:

[steak]

cheers fellas. Im not even 1/2 as experienced as the guys who have helped me. There is a certain brotherhood amoungst PL and as long as you're genuine most of the legends will offer up a helping hand. :clap:

[Rookie]

There is a certain brotherhood amoungst PL and as long as you're genuine most of the legends will offer up a helping hand. :clap:

^^ Too true, I know exactly what you mean coz I`m very lucky to have had help from some good PLers back in CHCH

[steak]

Week 3 Day 1

light GMs - 3x15

Squat - raw

10xbar x3

6x60

6x100

6x140

6x160 - added belt

2x180 - added wraps

2x200

2x220

2x220

10x140

10x140

Bench - raw, med grip

10xbar x3

10x60

10x80

10x100

10x100

5x120

5x120

5x120

Incline DB Press

4x10x35kgDBs

Flat DB Flyes

3x10x10kgDBs

Blue band Press downs - 200

[Viking Power]

Good work out brother :clap:

Even bench is going well 8) Squat great as usual :grin:

VP

[steak]

Thanks bro 8)

Week 3 Day 2

Sled - 15 mins with a 20kg plate and various kids 20-50kgs taking laps as well.

Shoulder Saver, Lat stretch and rotator work

Incline supported rows

10 sets to failure with the 50kg DBs

Hammer Grip pulldowns

15xstack

15xstack

15xstack

10xstack+20kg chains draped over the top

10x

10x

10x stack with 30kg chains

10x

10x

10x

Abs

Incline crunch with 20kg plate - 100

Floor crunch - 100

[tinytraps]

I like the way you operate 8) Your not doing a specific sheiko template but something similar? So for example this week youll be doing higher volume stuff next week high intensity?

[steak]

Hybrid bro :wink:

and yeah just shifting the volume/intensity around, working on some weaknesses, up to 90-95% on the squat this week, slowly bring back the dead, mix grip the bench etc

Training through like this till mid jan then the Auck Champs build up starts.

[steak]

Week 3 Day 3

Sled+20kg - 10mins walk round the block nonstop

Foam roller - hams, glutes, calves, quads, abductors and IT band

shoulder savers - 4x20secs

rotators - 5 mins

PF stretch - 3x20secs

Lower back - 3x20secs

Mountain climbers - 3x10

Deadlift - light sumo again - technical session

10x60

6x100

6x100

3x140

3x140

3x160

3x160

3x160

got some vid...Im sure this lift is not for me

Roll into V sits - 4x10

static hip stretch - 3x20secs

3x20secs for quads, back, abductors, calves and groin.

eats have been good/clean and regular despite the heat. Had 31C outside the shed today. Fans humming hard :grin:

[steak]

[PeterDolan]

Wish my gym would play music like yours!

With your height, what type of dead do you prefer?

[steak]

Conventional for sure Pete..... but Ive never done any real sumo lifting so thought Id see how it would go and if I could learn it while Im in this short period of limbo between cycles. I tend to attack the bar on a conv deadlift too so all this mucking around with set up is not my "grip and rip" style

[PeterDolan]

Wish I had the patience to develop my grip so I can jump on this "grip and rip"

Then I could actually compete :roll:

[tinytraps]

Type of deads have no relevance to height more limb proportions and or gut size. Youll find that alot of the shorter shw guys have to pull sumo because there gut screws there leverages for pulling conventional. Biggest deads in the world have been pulled conv so I guess theres something in that

[steak]

Week 3 Day 4

Shoulder savers - 4x20sec- getting along well with these now

Lower body stretches - quads, PF, hams, calves, lower back - 3x20sec each

Rotator triset - backed the weight off from 10lb to 5lb DBs - thought the delts might have been taking over..tough to feel the rotators working but with a real light weight i could feel the more so stayed with it.

3 sets of 12 and some round the worlds.

Bench

10xbar

10x60

5x80

5x100

5x120

2x140

add 52 fury -mmm a bit tighter now

4x155 - 2board

2x155 - 1 bd

2x155 - 1bd

2x155 - 1bd

2x155 - 1bd

Incline DB Press - 4 x 12 x 25kgDBs

Flyes - 3 x 10 x 10kgDBs

Close grip bench - 6 x 8 x 80kg

Tricep pressdowns - 4 x 12 x 1/2 the stack

Elbow rehab - blue band pressdowns - 200...not enough..achey again

[Grover]

good stuff Steak, perhaps you need to pull the sled around the block a bit more often during the daylight and get some colour!

Supposed to be summer!