Mind over Macros

[steak]

Week 8 Day 4

reduced the volume a bit this week so far..it was starting to catch up

Warm ups

stretching

Band rehab on knees - 160 movements

Light GMS

100 or so squats with various weights to 50% to try out something SP and I talked about in his visit and I think I got it. Will do more of this in due course and vid how it goes

Squats - raw

10x60

10x100

5x140

5x140

5x140

5x160

5x180 -add belt and wraps

5x180

3x200

3x200

took vid of that lot to suss

Close grip bench

10xbar

10x60

10x80

6x100

6x100

6x100

6x100

6x100

Tricep pressdowns

6 x 10 x 75-85kg

Abs - standing band crunch - 100

Red band Pressdowns - 1x200, 1x100, 1x100

1st time Ive managed 200 on the trot

[Old Bull]

Good vid Steak, great watching the Robot train even better training with him

100 or so squats with various weights to 50% to try out something SP and I talked about in his visit and I think I got it. Will do more of this in due course and vid how it goes

Wealth of knowledge you pick in such a short time

priceless

[Phedder]

What a rush it'd be to train with one of the best :nod:

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

I'm not familiar with the song, but sounds like Slayer to me?

[tinytraps]

This russian mongrel hybrid looks as if its served you well bro! Just a question, what % range have you based the bulk of your work around?

[steak]

its taxing and its catching up so have backed of the volume a little this week and next then I'll deload week 11.5 and test 3-4 days after

All % raw

squat - 65-85%

bench - 65-85%

dead - 60-80%

[steak]

last nights squats ...heeled shoes

[Old Bull]

Nice Work Sir :clap: :clap:

[Viking Power]

good squats bro keep that big truck rolling mate 8)

VP

[steak]

Cheers fellas

Today was Week 8 Day 5

Recovery/flex/mob

Foam Rollering, ball work - 15mins

Modified Agile 8 - usual components along with shoulder savers, and rotator work

Overhead broomstick squats - 100

Abs - 100

20 mins stretching

[steak]

Week 9 Day 1

Warm ups

Foam Rollering - sacps, back, axilla

Scap presses

band pec stretch

lat stretch

Shoulder savers

Band pull-aparts

Drop presses

Bench - Raw, med/wide grip

10xbar

10x60

6x80

6x100

6x120

2x132.5

2x132.5

2x132.5

2x132.5

2x132.5 - all paused and nice and fast.

Incline DB Press

10x25s

10x35s

10x45s

10x45s

8x45s

8x45s

15x35s

DB Flyes - 3x10x12.5kgDBs

Pin Lockouts

6x2x150kg

Red band pressdowns - 300

Good to see BJ and the Viking knocking it out on Hells Driveway today...got some vid of them ruining themselves so will post it later :grin:

[steak]

Week 9 Day 2

Stretching and shoulder savers and rotator work

BB Rows

12x60

12x60

10x80

10x100

10x100

6x120

6x120

6x120

6x120

Wide pulldowns

10xstack

10xstack

10xstack

10xstack

BB Shrugs - strict, flat feet

10x60

10x100

10x140

10x180

10x180

10x200

10x200

8x220

8x220

Standing DB Press

15x20s

8x25s

8x30s

8x30s

8x30s

10x25s

DB Curl

10x25s

8x30s

8x30s

8x30s

8x30s

8x25s

25x40kg bar

Stretches

[tinytraps]

What changes are you going to make to the boris template when you get back on bro? I remember you saying something about shortening your stroke via thicker chest/back? Ill also be keen to hear about the lil tips and tricks SP dropped 8)

Been a while since Ive been in the halls of valhala will check my roster and see when I can shoot up.

[startinfromscratch]

What changes are you going to make to the boris template when you get back on bro? I remember you saying something about shortening your stroke via thicker chest/back? Ill also be keen to hear about the lil tips and tricks SP dropped 8)

Been a while since Ive been in the halls of valhala will check my roster and see when I can shoot up.

yea cosign, im more interested on what you doing with your squat after SP's sesh??????????

[Big john]

qoute on "i need 3 stomachs" qoute off

[steak]

What changes are you going to make to the boris template when you get back on bro? I remember you saying something about shortening your stroke via thicker chest/back? Ill also be keen to hear about the lil tips and tricks SP dropped 8)

Been a while since Ive been in the halls of valhala will check my roster and see when I can shoot up.

yea cosign, im more interested on what you doing with your squat after SP's sesh??????????

Im not sure i can handle what he was talking about and Id have to show you...with light weight i can get it sweet but over 50% was a new experience to say the least...my aching abductor let me know pretty much right away that work was needed here...I'll vid somethinhg when i set to it and email you a copy or show you which ever happenes 1st...pretty different feel to it...

[startinfromscratch]

What changes are you going to make to the boris template when you get back on bro? I remember you saying something about shortening your stroke via thicker chest/back? Ill also be keen to hear about the lil tips and tricks SP dropped 8)

Been a while since Ive been in the halls of valhala will check my roster and see when I can shoot up.

yea cosign, im more interested on what you doing with your squat after SP's sesh??????????

Im not sure i can handle what he was talking about and Id have to show you...with light weight i can get it sweet but over 50% was a new experience to say the least...my aching abductor let me know pretty much right away that work was needed here...I'll vid somethinhg when i set to it and email you a copy or show you which ever happenes 1st...pretty different feel to it...

yea email it through to me bro, i have a particular interest in squat advice from masters. 8)

[steak]

message sent :wink:

Week 9 Day 3

Foam rollering, stretches, 50 broomstick O/head squats and hip mobility work

Squat - raw

2nd time using the style that SP showed me. a work in progress but Ive got some motor patterns bedded in now. Low volume, high intesity session as I come into land

10xbar

3x60

3x60

3x60

3x100

3x140

3x160

3x180 - add belt and wraps

3x180

2x200

2x200

2x220

2x220

happy with how it went. Depth was good, speed was good and Im not feeling so beat up. Did round the back on the last 220 a bit but i think I was short on air

Pause squat -raw, 3sec holds

3x140

3x140

3x140

Squat - raw

10x140

10x140

Stretches, some partnered - 20 mins...knee still a bit sore and back still a bit tender but feeling like its being beaten into submission :twisted:

[steak]

Week 9 Day 4

Cond/Flex/Mob

Light stretch - achillies, calves, quads, hammies and back

Sled - 50m down and 50m up

100kg

140kg

180kg

240kg - tough.

Room for 1 more plate on the post :twisted: Happy with progress here although 240kg was a fast walk down and tough backwards drag home. Took vid.

Foam Rollering - everything and PF work with hard ball.

Roll into V sits - 3x10

Fire hydrant circles - 3x10 each way each leg

Mountain climbers - 3x10

Groiners - 3x10

Spine hip Thrust between benches + 30kg - 3x15

Shoulder savers - 3x20 secs each side...touching down both sides now...wicked progress

Stretches - 20 mins

Good session, heaps more flexible.

[Old Bull]

Nice Trifecta Day Sir, sleds sound lovely.

[steak]

Nice Trifecta Day Sir, sleds sound lovely.

Cheers bro..the last sled was a killer...

[Big john]

Nice Trifecta Day Sir, sleds sound lovely.

Cheers bro..the last sled was a killer...

Sled had the right of way :clap: :clap: :grin: :pfft: :pfft: :pfft:

[morattigirl]

Mean sledding mate 8)

[bob26]

some sorta freaky big monster you found to pull that sled man :pfft:

hard out. looking forward to seeing 300kg.

[steak]

Churr churr...room for more yet :twisted: but that was a goal obtained for now...roots ya :puke:

From sleds to deads....

Week 9 Day 5

Warm ups

light stretches

light GMs - 3x10x60kg

Supine hip thrusts - 30

Abs - 75 movements

Light deadlifts - 3x6x60kg

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

3x100

3x140

3x140

3x160

3x160

3x180

3x180

3x180

Close Grip Bench

10xbar

10x60

5x80

5x100

5x100

5x100

3x115

3x115

3x115

Deadlift - conv, raw

3x135

3x160

3x185

3x205

2x225- add belt

2x225

Close grip incline DB Press

4 x 12 x 35s

Pressdowns

4 x 12 x 75kg

Red band Pressdowns - 200

Good session, deads felt better, just about time to add the suit. Eats have been big.

[rose]

and SP and I training

Nice training Steak Hope you don't mind some feedback? When benching, try to stop your elbows from flaring out. Keep them tucked in to your side and use your strong triceps to help the lift when pressing.