Mind over Macros

[steak]

yesterdays sled drags..

[startinfromscratch]

ahhh i miss CBC....

[red machine]

plowing ox in the making....

[steak]

at this ^

Week 7 Day 1 big session

Warm ups

light stretches

foam roller scap, back, axilla

rotator trisets - 3x10

face pulls - 3x10

band pullaparts - 3x10

Bench - raw med wide grip

10xbar

10x60

5x80

5x100

5x120

5x120

2x130

2x130

2x130

add loose fury 52

backed the weight right off to prevent scruffiness

max grip

3x150 - 2bd

3x150 - 2bd

3x155 - 1bd

3x155 - 1bd

1x160 - touch/puase/press - clean as

1x160 - same

1x160 - same

good confidence boost after some scruffy benching last week.

back to raw, med grip

3x125

5x115

5x105

5x95

Incline press

6 x 8 x 80kg

CG pin lockouts

5x100

5x120

5x120

5x120

5x120

Pressdowns

5 x 10 x 75kg

DB flyes

3 x 10 x12.5kgDBs

Red band pressdowns -150

[bar-belle]

swole from benchin

and just for shitsngiggles..legs are slowly catching on that we squat lots

[steak]

mmmmmm thanks :roll:

Week 7 Day 2

Warm ups

light stretches

leg swings/hip circles etc - in/outs and all abouts

Light GMs - 3x10

Squat -raw

10xbar

10x60

5x100

5x140

3x160

3x180 - add belt and wraps

3x200

2x220

add loose super cent 52

2x220

1x240

1x240

1x250

1x250

back into belt and wraps only

3x180

10x140

10x100

10x100

Pause Squat

4 x 4 x 100

Hard stretching some partnered - 15 mins

[steak]

Week 7 Day 3

Active recovery/flex/mob

Bike - 10 min fast spin

Broomstick

Overhead squat - 100

Bench - 100

Overhead- 100

Bradford -100

Front Raise 100

Flex/mob

PF stretch - 3x20sec

PF Ball torture - hard softball- 4 mins

Foam rollering

Roll into V sits - 3x10

Mountain climbers - 3x10

Groiners - forcing the stretch at end - 3x10

Fire hydrants - 3x10

Supine Hip Thrusts - 3x10

Static hip stretch - 3x20secs

Keg Arch - 3x20 secs

Cat/camel - 3x10

Stretches - 15mins

[Daniel]

Nice squats steak :clap: :clap:

[steak]

Cheers bro...slowly coming up. Not gonna rush anything.

Week 7 Day 4 - big session

Light stretches

Light deadlifts - 2x10x60kg

Deficit deads - conv, raw, 2" block, no belt

3x100

3x140

3x165

3x165

3x185

3x185

3x185

Close grip bench

10x60

10x80

5x100

5x100

5x100

3x115

3x115

3x115

Deadlifts - conv, raw

3x140

3x180

3x180

1x200- bridging rep

3x210 add belt

3x210

3x210

Tricep Pressdowns

5 x 8 x 75kg

Red band Pressdowns - 200

Stretches - some partnered

[Old Bull]

Another good solid day in the office Sir :clap: :clap:

[startinfromscratch]

bridging rep? that must be in the new state-of-the-art 5 day sheiko template

[Big john]

smoke and mirrors about the deads brudda!...strength looking good in them :clap:

[steak]

Another good solid day in the office Sir :clap: :clap:

thanks bro!

bridging rep? that must be in the new state-of-the-art 5 day sheiko template

dont knock it brah...it works 8) sheiko hypertrophy at its best 8)

smoke and mirrors about the deads brudda!...strength looking good in them :clap:

adding progression in all the time. up from 180 x 3s to 215s now so 35kg gain so far...long way to go. It would be nice to have a 260x3 by the time I get in the Velocity :twisted:

Opended a callous last night. has so far healed into a split...watching it closely. I will be lifting with SP on weds and we have deads and bench on the menu so I want to be ready for the progression :twisted:

[steak]

Week 7 Day 5

Warm ups

Simple 6 - sort of...

Foam roller scaps, axilla, lats

scap press - 3x10

shoulder saver - 3x20secs - touching down with these now...good progress

band pec stretch - 3x20secs

lat stretch - 3x20 secs

lying rotators - 5 mins

Drop press - 3x10

Bench raw, med wide grip

10xbar

10x60

5x80

5x100

5x120

5x120

3x132.5

3x132.5

3x132.5

5x115

10x100

Incline CG DB Press

10x25s

10x40s

10x40s

10x40s

10x40s

Flyes - 3 x 10 x 12.5kgDBs

Standing DB Press

10x20s

6x25s

6x25s

6x25s

6x25s

6x25s

Face Pulls - 4 x 10 x 60kg

Red band Pressdowns - 150

FRIED DELTS!

Smashed a big bag of maccas as my cheat meal tonight. Been a good clean week of eating.

[Big john]

mean bro...vid and pics of wednesdays slaughterfest eh? :twisted:

260x3 by the time I get in the Velocity :twisted:

i sign of things to come :clap:

[steak]

Week 7 Day 6

Warm up

stretches

foam rollerin

dislocations

shoulder saviours

scap pressin

light GMs

rotators

Chest supported DB Row inclined

10x40s

10x50s

10x50s

10x50s

8x50s

Croc Rows

5x80kgDB

5x80

5x80

5x80

5x80

Wide pulldowns

10 x stack x 4 sets

Barbell Curl

10xbar

10x40

10x50

8x60

5x70

5x70

5x70

a few hammer curls to finish

Power cardio 2moro

[steak]

Week 8 Day 1

warm ups

stretches

rotator work

shoulder saving

Bench - raw, wide grip

10xbar

10x60

5x80

5x100

5x120

5x120

3x130

3x130

add loose fury 52 and wrist wraps

3x152.5 - 2 bd

3x157.5 - 2 bd

2x162.5 - 2 bd

2x162.5 - 2 bd

1x162.5 - 1 bd - all the rest to 1bd

1x162.5

1x162.5

1x162.5

1x162.5

Im not getting bugger all from this shirt here now...a bit of pop but it seems looser...might give it wash...its a good training fit. I can get it on in a few minutes

back to raw - med wide grip

125x3

115x5

105x10

85x10

DB Fly - 3x10x12.5kgDBs

Tricep pressdown 6x6x85kg

Red band pressdowns - 200

[steak]

Week 8 Day 2

Warm up

a bit of light stretching

Hip work, cirlces and the like

Light GMs

Squat - all raw

10xbar

10x60

5x100

5x140

5x140

5x140

5x160

5x160

5x160

Pause squats 4 secs pause

5x5x100kg

15 mins stretching

Niggle in lower back.

[steak]

Week 8 Day 3 and 3rd on the trot.....fatigue kicking from the 1st 8 weeks and this burst

Trained with Dale Shepperd and Steven Pritchard (a kiwi now residing in Australia and Australias best powerlifter - 300+bench and soon to be a 1000kg total) Guys a unit!

Needless to say that at 134kg this SHW is a machine and has impressive power and technique. It was a bit of a cruisey session with more than its fair share of Q and A going on...most of the Qs from me I think I learnt more in this session than I could have from reading every book on the topic! Steve is really a top bloke and I enjoyed his free-flow of knowledge and his company immensely. I took it all in and will be putting it to practice after a deload which I think I should be due for :nod:

Dale was guarding his injured back and only pulled deadlifts to 300kgs today and benched to 160 raw...hope he gets better soon so he can get back to heavy lifting

Anyhoo...

Bench - raw, med wide grip

10xbar

10x60

10x80

5x100

5x120

5x120

5x120

1x130

3x125

Deads raw

5x100

3x140

3x180

3x200

3x200

6x180

6x180

Stretching

Just easing off on the progression for a week and then see how I feel. Its been a solid 8 week block and Im just getting the warning signs...beside sheiko is calling me...now yelling!... after todays session. Steve made me realise that because of my long stroke with the bench press, I have to build a bigger chest and thicker back...part of that will be in the training and part of that will be in the food. I started right after the session when the some of the young crew invited me to dine with them...

[Viking Power]

awesome bro, wish I could off made it see ya tomorrow. 8)

[Big john]

Quality bro...quality :clap: :clap: :clap:

Dale was guarding his injured back and only pulled deadlifts to 300kgs today and benched to 160 raw...hope he gets better soon so he can get back to heavy lifting

LOLz ...the mans a unit thats for sure

[steak]

the struggle continues...recent benching

[steak]

and SP and I training

[red machine]

3 words - BIG KATS....BOOM!

[Gym rat]

That was wicked,What is the name of the band singing that song in the vid?