Mind over Macros

[steak]

Week 15 Day 1 3rd speed week

BW 138.8kg

Warm up

dislocations - 3x10

rotator triset - 3x10

scap press - 3x10

drop press - 3x10

shoulder savers

Bench raw, max grip

10xbar

10xbar

10x60

5x80

5x100

5x120

3x130

2x140

1x145

1x145

1x145

10x100

Bench - speed

80kg + blue band wrapped under bench

8 sets of 2 - fast - 10 sec rests between sets

Lat pulldown(wide) supersetted with DB Row

3 x 10 x stack/50kg DB

Close grip bench

10x60

10x80

10x100

6x110

6x110

6x110

DB Flyes - 3 x 10 x 12.5kgDBs

Rehab

red band pressdowns - 200

hammer curls -200 x 12.5kgDBs

good session 8)

Got the girls started on the 8 week to Auck Champs too 8)

[startinfromscratch]

hammer curls -200 x 12.5kgDBs

musta been paaaaarrrrrmmmmmppppeeeedddddd

[steak]

hammer curls -200 x 12.5kgDBs

musta been paaaaarrrrrmmmmmppppeeeedddddd

pumped dem elbows from both ends...feelin better for it..ongoing rehad.

Today was Week 15 Day 2

Flex/mob

got some new moves inn the frame - all movements 3x10, stretches 3x20 secs

A.

Shoulder savers

Scap foam roller

Scap press

Dislocations

B.

Scarecrows

Shoulder tap

Standing YTWLs

Arm circles

C.

Heisman

Knee hugs

leg swings

O/H squat

D.

It band stretch

Groin stretch

Floor quad stretch

partner hammie stretch

Calves/achillies

lower back

[steak]

Week 15 Day 3

Warm up

Mobility drill

+

Light deads - conv

KB swings

Deficit Deadlift - raw, 2" block - last session of these this cycle

10x60

5x100

5x140

5x180

3x200 - added belt purely for recovery

3x200

3x200

Happy to finish these at 200. Good progress.

Bench - raw

10xbar

10x60

5x80

5x100

5x120

5x120

5x120

5x120

5x120

Deadlift - speed - last week of bands

150kg+blue bands (240 at lock out)

moved the bands out and upped bar weight 10kg from last week - didnt notice it. Short rests - 30 secs or less.

8 x 2 - pulled fast, no accidents this week, felt good

Rehab

Tricep pressdowns- 8 x8 x75kg

Overhead cable bicep curl - 100 x 45-65kg

Red band pressdowns - 250

Good session , without close grip bench - starting to reduce the volume a little now...next week chain, the next raw and then button right off for a week. Been starving so been eating large :twisted:

[steak]

Week 15 Day 4

Cond/flex/mob

Sled - 100kg 8x50m

Hits to tyre - 80

Foam Roller - everything + ball MFR

Agile 8 - added fire hydrants, cat/camel, supine bridges, ankle, knee and hip drill

Simple 6 + wall slides, light rotator work and band stretches for lats

A solid 75 min but I needed it and felt good.

Some kind of virus going round...feel a bit pukey but forced all meals in...2 via the blender :twisted:

[tinytraps]

Soooooooooooooo......When are we going to see a test broski????

[steak]

I have a week of chain deload, a week of raw deload and then test what I have to test...squats at 240 raw now, will test bench (prob 150 raw) and will pull a dead 260+raw...feeling pretty good considering it been 15 weeks non stop and with a load of assist. will take a few days off and reset raw and then go into the equipment 3 times a week...then we'll see some numbers

[Old Bull]

I have a week of chain deload, a week of raw deload and then test what I have to test...squats at 240 raw now, will test bench (prob 150 raw) and will pull a dead 260+raw...feeling pretty good considering it been 15 weeks non stop and with a load of assist. will take a few days off and reset raw and then go into the equipment 3 times a week...then we'll see some numbers

Sounds Very Good Sir

[steak]

Cheers OB..been a learning curve ...again but reckon Ive figured something that is working well for me.

Week 15 Day 5

Warm up

shortened mob drill

light stretches

Light GMs

Squat

2x10xbar

10x60

5x100

5x140

5x160 - add belt

5x180 - add wraps

5x180

5x180

3x200

3x220 - felt good, deep and reasonably fast - on target

Good morns

5x60

5x80

5x100

5x100

5x100

10x60

BB Calf raise - front squat stance

20x60

20x100

20x140

15x160

15x160

Rehab

200 DB curls - 12.5kgDBs

200 red band press downs

Good session and squats were easy today.

[steak]

Week 15 Day 6

Active recovery/maintainence

Bike - hill - fast 10 mins

hits to tyre - 80

A - all complexes done in 3 x 15/stretches 3 x 20 secs

Rotator trisets

B

Dislocations

YTWLs

Shoulder savers

Front raise into tricep ext

C

Lat pull down - 50%

Overhead press - 50%

DB Row - 50%

25 mins stretching - some partnered :twisted:

[steak]

Week 16 Day 1

The beginning of the end.

Chain deload week.

Bodyweight: 138.7kg

Warm up:

simple 6 mobility drill

shoulder savers 3 x 20 seconds

rotator triset x 3

Bench:Raw - Wide grip

2x10xbar

10x60

5x80

5x100

5x120

3x130

3x130

1x140

1x145

1x140

3x132.5

5x120

10x105

Bench: Speed Raw - Wide grip

8x2x80kg + 30kg chains

10 seconds rest between sets

Lat pulldown superset with DB Row:

4x10xstack/50kg DB

Flat closegrip bench:

10x60

10x80

8x100

6x110

6x110

6x110

15x60

DB curl:

4x8x20kg DB

RBPD: 200

Good session.

[Daniel]

Good session Steak looking strong

[startinfromscratch]

watching with interest brah.

howd the 145 feel?

[steak]

watching with interest brah.

howd the 145 feel?

yeah good bro...long pause, pretty fast press...been doing it in singles for 2 weeks...deloading now but making it a little longer than standard due to the speed work (chain deload this week, raw next) taking its toll on the CNS :twisted:

[steak]

Week 16 Day 2 squat - chain - deload

Warm Up

Mobility drill + light GMs and light stretches...got a couple of stiff bits

Squat

2x10xbar

10x60

5x100

5x140

5x160 - add belt purely for recovery

5x160

3x180 - add wraps

3x180

3x180

easy peasy

Squat - speed - chain deload

8x2x130+40kg chains -fast

St calf raise - front squat stance

20x100

20x100

15x140

15x140

15x160

15x160

GMs

5x10x60

Band crunch - blue band

10x10

Blue band pressdowns - 200

Good session again...enjoying the lighter volume and weights

[steak]

Week 16 Day 3

Conditioning

80kg sled - 100m jog

30 tyre hits (mostly fixed foot stance)

6 tyre flips

1min rest

Repeat for 20 mins

Flex/Mob

Foam roller - 20 mins

leg swings - in out and sideways - 3x15

Hiesman - 3x15

Knee hugs - 3x15

Supine bridge (bench) 3x15

Roll into V sits - 3x15

Fire Hydrants - 3x15

Rehab

Red band pressdowns - 200

O/head cable curl - 200

Wrist curls - 200

Screwdriver therapy - 10 mins

Contrast - hot/cold - 10 mins

Ibruprophen - the allowable dose for a day :roll:

Hungry as.....must have worms

1. 12 egg whites, 2 yolks, 2 cups otas with 1 cup berries, 1 cup yog, 1 cup milk, 50g shake and 1/2 a grapefruit

2. 185g tuna in oil, 250mg cottage cheese, 1 cup rice

3. 350g chicken breasts, 1 cup rice, 1 banana

4. 350g chicken breasts, 1 cup rice, 1 banana, 1/2 cup PB as satay, banana

5. 1 cup rice blended in with 50g shake, 20 almonds, 6 brazil nuts.

6. maccas - 2 burgers

7. 50g shake

I also consumed 4 litres of blue label milk today spread out and mostly with meals :oops: just got a thing for it at the moment. maybe I miss breast feeding :grin:

[Viking Power]

Good eats brother no wonder why you are a tank..... :shock: I think 105kg class for me is better hard to maintain that sort off eating let alone food bill awesome work keep it up.

VP

[steak]

sometimes...just sometimes.. I blend a meal and drink it. I can blend most foods into milk to hold it in suspension 8)

[Android]

sometimes...just sometimes.. I blend a meal and drink it. I can blend most foods into milk to hold it in suspension 8)

LOL never crossed my mind to do that, must try sometime do u have any favourite combos ?

[Viking Power]

sometimes...just sometimes.. I blend a meal and drink it. I can blend most foods into milk to hold it in suspension 8)

:pfft: :pfft: :pfft: so I have heard though a little birdie

cool mate,

[steak]

sometimes...just sometimes.. I blend a meal and drink it. I can blend most foods into milk to hold it in suspension 8)

LOL never crossed my mind to do that, must try sometime do u have any favourite combos ?

no they are all pretty much shyte .... but I did have a moment of joy with chicken rice and light mayo...chuck in a tomatoe for colour :wink: play around with how much liquid you use too to avoid getting the belly full and remember that blended food makes you feel fuller for longer...no good a bulk :naughty:

:pfft: :pfft: :pfft: so I have heard though a little birdie

cool mate,

Ive been getting some funny looks from the buggas but a blokes gotta do.....

[tinytraps]

Cant wait to see you test bro! Id like to see how all the speed work with chain and band has effected your lifts.

So I see that CBC has a 3 lift in september...Can I come? :grin:

[steak]

Cant wait to see you test bro! Id like to see how all the speed work with chain and band has effected your lifts.

So I see that CBC has a 3 lift in september...Can I come? :grin:

Ive sorted of tested in stages so far so too fussed about doing a "test day" but probably will anyway good gains so far and when I get time i will sit down and analyse exactly what I did that worked and perhaps base my next programme on that. The gains so far have been 10kk on squat, 5-7.5 on bench (huge for me) and the pull i will test next week sometime but it feels pretty good with deficits of 200x3 x3 off the 2" block not requiring the belt.

Sept 17 is the club 3 lift...low key casual thing bro...more than welcome. BBQ will follow. :grin:

[steak]

Week 16 Day 4 deloading at just the right time...really :nod:

Warm up

Mobility drill - LPC and hammies focus

+

Light GMs and KB swings

Deadlift - conv, raw

10x60

5x100

5x140

3x180

3x200

1x220

1x240 - add belt. set up a bit off so did it again.

1x240 - felt OK - the others said it flew up

Close grip bench

rotator trisets - 3x3

dislocations - 3x10

10xbar

10x60

5 x 5 x 80kg

Speed deads - chain deload

140kg + 40kg chains (2 links on ground at lockout)

6 sets of doubles - fast - no probs

Rehab

Red band pressdowns - lost count but it was a good 5-6 mins so probaly 300-400

Contrast treatment (hot/cold) 15 mins

[startinfromscratch]

looking mean bro, time to taper down and smash it :twisted: