Mind over Macros

[steak]

a bit of insight into the training at the moment..

Steak Maggnusson pulls! :twisted: good vid bro...hows the band deads help in terms of carry over for the lift?...more speed off the floor?

This is stolen from Critical Bench bro but explains nicely how it works. Deads and squats are no different.

"Powerlifting bands provide one way to incorporate what's often called the contrast method into your program, which means the weight changes at different points of the lift.

In the case of bands, the weight constantly increases throughout the concentric movement, sometimes called 'accommodating resistance.' Bands make the eccentric portion of the lift considerably harder as well, and are great tools for learning speed and acceleration, maybe through a sticking point in your lift, or just to increase your starting strength or lockout ability.

Bands are extremely useful for powerlifting competitors who use bench shirts, since the lockout is then the hardest part of the lift, and bands increase the ability to lockout"

[steak]

Week 13 Day 5 - Assist

Warm Ups

Dynamic stretching

Dislocations 40

Rotator trisest x 3

Bnad pull-aparts 40

Seated band rows

3x15 - 1 green

3x8 - 2 green/2 blue

2x10 - 2 green/ 1 blue

harder than they look

Rack Pull from below knee with lats spread/focused, double overhand grip

2x10 - 100kg

3x8 - 140kg

St overhead DB Press

2 x 10 x25kg

had to stop these - pain in elbow when cleaning them up

Moved onto light BB o/head press from rack

5x8x60kg

St Calf raise - front squat stance

20x100kg

20x100

15x140

12x160

12x160

12x160

Abs - 100 weighted movements - BB twist, incline crunch

Static stretches

[Viking Power]

good training vid mate the deadlift set up looked intense 8) well done keep it up, you bloody ox... better than donkey :pfft: :pfft:

VP

[steak]

a work in progress me ole sausage...the calf will one day be a bison. See you 2moro son :grin:

Week 13 Day 6

spent a good part of the day on the water killing snapper and kingfish.

Warm ups - bike till I got sick of it

Squat raw

10xbar x 3 - stiff from standing on a rolling deck :pfft:

10x60

5x100

5x140

3x180 - add belt/wraps

3x180

3x180

3x180

3x180

Bench raw med grip

10xbar

10x60

5x80

5x100

3x120

3x120

3x120

3x120

3x120

DB Flyes - 3 x 10 x12.5kgDBs

1 arm DB ext - 4 x 12 x 15kgDB

Cable pressdown - 4 x 10 x75kg then repped out up the stack

Stretch

[steak]

Week 14 Day 1 - week 2 with speed element

BW - 138.8kg

Warm ups

foam rollering- scaps, axilla, tris and lower back

Abs - 50 crunches

rotator triset - 3

shoulder savers

drop press - 3x10

Bench - raw, max grip

10xbar

10x60

5x80

5x100

5x120

3x132.5

3x132.5

3x132.5

Bench - raw ,speed, wide grip

8 x 2 x 77.5kg + blue band - 10 secs rest between sets

DB Flyes - 3 x 10 x 12.5kgDBs

Wide grip pulldowns

4 x 10 x stack - max width

Close grip bench

10xbar

10x60

10x80

8x100

8x100

8x100

Close grip pulldowns

4 x 10 x stack

Elbow rehab - band pressdowns/hi rep hammer curl/underhand pressdowns - total 300 movements.(its playing up big time....no bicep work, no cleans and I even have to be careful loading the bar with a plate. Will rehab it hard out and beat it into submission :twisted:

Quite a long session :roll:

[steak]

Week 14 Day 2 - feeling it

Warm Ups

bike- hill- fast- 7 mins

condensed agile 8 - stiff as today

Squats Raw

3x10xbar - tight as!??

10x60

5x100

5x140

5x160

5x180-add belt/warps

5x180

5x180

Squat to low box - speed

120kg(50%)+ grren bands - 8sets of 2 fast as I could

30 secs rest between sets

Good Morns

5 x 5 x 60kg

St Calf Raise - front squat stance

15x100

15x100

15x140

15x140

Stretches

[startinfromscratch]

week 14 out of how many bro?

[steak]

2 more weeks of bands

1 week deloading with chain

1 week raw/deload

test

rest

looks like about 4 weeks more.

[Big john]

2 more weeks of bands

1 week deloading with chain

1 week raw/deload

test

rest

looks like about 4 weeks more.

bit of a long slog bro...good thing your still enjoying the auto regulartory template (if you coulod call it that 8) ) :clap: :clap: after the rest is it back to the front lines to the motherland and boris?

[steak]

you can probably see all the sheiko elements in what Im doing bro along with a little WS I spose youd call it, but essentially its auto reg sheiko...and to be fair I've only run on this long cos the gains kept coming in bench and squat. Dead is getting better too or so it feels which is unlike sheiko and I when it comes to deads.

speed work I enjoy and think/feel helps my bench and squat so Ive added it to deads too but cos its bands and they are hard on the CNS its 3 weeks with a chain deload wave to finish the deal. I hope to crack 650 raw maybe more...we'll see how we go

One thing Im finding is that recovery is pretty good right now despite having a few niggles. Food lately hasnt been as sharp as it has in the past so it aint that, more I think the auto reg aspect....something Id like to experiment more with in the future. I dont know why but I do feel a bit guilty when Im not following a template ...like 37 etc but then when Im getting much the same gains and being able to work on through a part of the cycle where Id normally be toasted I find myself questioning what Im doing and normally plan more sheiko into the next few weeks plan anyway

[OnlyHuman]

Professor Steak!

Did you get the disk?

[steak]

Professor Steak!

Did you get the disk?

fisherman and broke powerlifting gym owner actually bro and yes ....thankies for that. I already had it from OB and had printed it out and had it laminated into a flip book for the members...it gets plenty of use. Cheers again OH 8)

[steak]

Week 14 Day 3

Fell a bit behind due to having to deal with a big breakdown on the boat...oil and water all in the wrong places...but the long hours, undue stress, knocked knuckles and sore back have seen it right and we are back in full swing...watch out fish...be very afraid :twisted:

Trained after being on the go from dawn after a big night of work so was feeling pretty flat but i though of my mate Tonka and how he gets it on with big tin after am heavy night shift...HTFU and got into it - Churr Bro!

Warm ups - 1 turbo, a sugar free V and a pro/carb drink :twisted:

Foam roller

Light GMs

KB Swings

Abs+20kg

Light deadlifts- conv

Deficit Deadlift raw, no belt, 2" block

10x80

5x100

5x140

3x180

3x190 - up 5kg from last week as per prog

3x190

3x190

3x190

3x190

Bench raw, wide grip

10x60

5x80

5x100

5x120

5x120

5x120

5x120

5x120

Deadlift - speed, conv, raw, belt

140kg + 2 double blue bands

8 sets of 2 - pulling fast.

Up 5kg from last week as per prog

I pulled one so fast I dislodged a 50kg DB and blew my set up crashing the bar into the shins...might post it as a blooper vid :oops:

Close grip bench

10x60

10x80

5x100

5x100

5x100

5x100

5x100

5x100

Flys - 3x10x12.5kgDBs

Red band press downs - 300

heavy stretching

Bad day of eats on the run and I just happed to run past maccas, bakeries and other fine dining establishments all day long - big calories but I will tame it back a bit from now till next time :grin:

[Big john]

big sesh of deads and a big blow out on kai :shock: :grin:

[steak]

naaaa...it was toooo easssssssy bro...little blow out...might not have topped 10grand in calories even auw :grin: :shifty:

Speed work is getting easier...upping it each week now 8)

Deficits going up to 195-200 next week :twisted:

[OnlyHuman]

Professor Steak!

Did you get the disk?

fisherman and broke powerlifting gym owner actually bro and yes ....thankies for that. I already had it from OB and had printed it out and had it laminated into a flip book for the members...it gets plenty of use. Cheers again OH 8)

Glad to hear.

Did you find the video on it useful? Learned any new mobility drills?

[steak]

the vid wouldnt play on my PC but no biggie. Have googled a bit of it etc and yeah got some new stuff in the wings.

[steak]

[Big john]

BOOOYAH!

nice pulls bro...to much swagga on the hip thrusts there bro. you been watching harley to much!

[startinfromscratch]

is this the 'come at me bro' setup?

[OnlyHuman]

the vid wouldnt play on my PC but no biggie. Have googled a bit of it etc and yeah got some new stuff in the wings.

Bummer... checked on mine, played just fine. (I use a Mac tho.)

See if you can download a different media player and install it etc. Alternatively you can download I-tunes it should play in that.

It is something really worth watching in my opinion.

:nod:

[steak]

Week 14 Day 4

Mobility ...and I needed it

Foam Roller - basically everything

Overhead squats

Roll into V sits

Fire hydrants

Bird/dog

Hip circles

leg swings - in/out/forwards/backwards etc

ankle mob

calf pike stretches

arm circle

dislocations

hand/wrist flexes/stretches

elbow movements

all done in unison 3x 10

finished with 3 x 20 of landmines - 20kg on the bar

stretched hard

[steak]

Week 14 Day 5

Warm ups

foam roller

mobility drill - shortened/modified Agile 8

Light GMs - 3x10

Squat - Raw

2x10xbar

10x60

5x100

5x140

5x140 - added belt

5x160

5x160

5x160

5x180 added wraps

5x180

1x200

1x220 - just playin

Squat - Speed, Raw

130kg + green bands (up 10kg from last week) - squatting to box

8sets of 2 - rest only 30-40 secs bewteen sets - was chuffing by the last

St BB Calf Raise - front squat stance

15x60

15x100

15x100

15x140

15x140

15x160

15x160

Hard out stretching for 20 mins

Big week...can feel the band work creeping up but with only 1 more week of it and then a weejk of chain deload I think it will be sweet as along as I keep up with flex/mob work. Squats/deep and fast at 220, bench feeling pretty good although a bit tender in the delts from the band work. Deads feel smooth and pretty strong even with the LPC being thrashed.

[steak]

Rest day today.

Yesterdays squattage

[Viking Power]

good vid and great effort mate keep it rolling