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Mind over Macros

steak

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steak Veteran member

steak

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Week 16 Day 5 deloadin

Warm ups

Mobility drill

Warm up circuit consisting of 3 laps

shoulder savers

scare crows

dislocations

standing YTWLs

rotator trisets

drop press

Bench - raw, wide grip to 70%

10xbar

10x60

5x70]5x80

5x95

5x95

3x105

3x105

3x105

Flyes - 3x10x12.5kgDBs

Lat Pulldown

3x10xstack

DB Rows

3x10x50kg

Close Grip Incline Press

3x8x80kg

Rehab

red band pressdowns - 400

swing stretch

inclined forearm stretch

Weekend off...maybe squat sunday and get a jump on the week for a longer off period later in week. :wink:

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steak Veteran member

steak

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the crew were smashing tin all round the gym today...awesome intensity going on :clap: awesome to be there even on a deload

Week 17 Day 1 - the final week of this multi faceted mongrel :twisted:

BW - 139kg

Warm ups

Lower body mobility

Foam roller

Leg swings

Hiesman

Knee hugs

Fire hydrants

Supine bridge

light stretch

Upper body mobility

foam roller

scap press

dislocations

rotator trisets

drop press

Bench - to 75% raw

10xbar

10x60

3x75

3x90

3x90

2x105

2x105

1x115

1x115

1x115

1x115

Deadlift - conv, raw

10x60

3x100

3x130

2x160

2x160

2x185

2x185

2x185

2x185

Eats

1. 12 egg white, 2 egg yellows, 2 cups oats, 1 cup yog, 1 serve protein bread with PB and a 50g shake

2. steak sandwhich with a chunk of cheese

3. 6 chook thighs, 1 cup rice, banana

4. 4 chook thighs, 2 whole eggs, 1 cup rice and banana

5. shake with cup of rice and leftover egg, etc blended up

6. PWO shake

7. tin of tuna (185g in oil) with 250g cottage cheese - full fat

8. shake and serve of protein bread with TBSP PB

Homemade protein bread is the shizz for steak sammies...17g P per serve. Can beef up the recipe with more whey...playin with the next few loaves to get it right.

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steak Veteran member

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machine status g :clap:

140kg sea lion :lol:

thought u were going for beached whale? :lol:

I was but the greenies kept trying to push me out to sea! They wont approach a sea lion...too violent :nod: I got this rock to myself

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steak Veteran member

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Week 17 Day 2

Cond/Flex/Mob

Sled 80kg 8 x 50m - fast walk - backwards and forwards

supersetted

Hits to tyre - every 2nd length 80 hard hits - make the tyre sing :lol: :twisted:

Foam Roller - 20 mins

Complexes - done 3x10

A. Roll into V sits

Fire hydrants with kick

Overhead squat - broomstick

B. Leg swins

Abductor swing

Hip Circles

c. Hiesman

Knee hugs

Supine Bridge

D. Mountain Climbers

Groiners

Bird Dog

E. Dislocations

Scarecrows

Shoulder saver

F. YTWLs

Scap press

Rotators

Heavy stretching

1 hour 20 mins

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steak Veteran member

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Well....thats the end of 17 weeks on the trot. Will do things a little differently, perhaps with a TP and hopefully injury free next time.Will do a test when I feel ready over the next 4-5 days cos I aint ready now...quite the opposite.

Finished the deload with

Warm ups

Mobility drill incl...am tight as

Foam roller

Roll into V sits

Mountain Climbers

Shoulder savers

Leg swings

Knee hugs

Light GMs

Squat

10xbar x 3

6x60

6x100

3x120

3x145

3x145

2x170 - add belt and loose wraps - felt like crap

2x170

2x170

I was just getting warmed up and flowing then that was it....tight!

Bench

10xbar

10x60

3x75

3x90

3x90

2x105

2x105

2x105

Wound it all up with 3 sets of flyes and 300 red band pressdowns.

Aiming for 250/150/265 raw ...if the old boy can do a tidy muster :lol:

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steak Veteran member

steak

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Boom. Your capable of an 800 total this year tooo easy. I would personally like to see you do a few dedicated equipped cycles and see you push to 700lb squat territory :nod:

You're onto it bro...exactly what is planned. Like VP I will be in loose gear next cycle and then start tightening things up. Have all the gear sorted, raw numbers are better and after a wee break, some assist/rehab work I be good to go. Work is going to become a bit more demanding this year so will have to work around that and try to keep the away trips down where I can ...sadly $ talks though and there is mouths to feed..mostly mine :lol:

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steak Veteran member

steak

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Test Day

Felt a bit fried first thing this morning but Ive feelin that way just about everytime Ive competed or tested anyway :lol:

Weighed in at 140.1kg.

Set 3 new PRs today - all lifts raw (belt and wraps for squat)

Squat - 250kg PR (up 20kgs)

Bench - 147.5kgs PR (up 7.5kgs)Long pause then just missed a 152.5kg

Deadlift - 260kg PR (up 10kg)

a 37.5kg gain from my last comp.

A few days off now other than some active recovery and flex/mob. Got it on vid so will procees and post over the next few days.

Will also be going through the 3 notebooks I filled over the past 16 weeks and will reduce/condense this training to about 12 weeks since it worked so well. This is my largest gain off any cycle/template (but also my longest cycle) so Im onto something that seems to work for me. Plenty of positives!

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startinfromscratch Veteran member

startinfromscratch

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Test Day

Felt a bit fried first thing this morning but Ive feelin that way just about everytime Ive competed or tested anyway :lol:

Weighed in at 140.1kg.

Set 3 new PRs today - all lifts raw (belt and wraps for squat)

Squat - 250kg PR (up 20kgs)

Bench - 147.5kgs PR (up 7.5kgs)Long pause then just missed a 152.5kg

Deadlift - 260kg PR (up 10kg)

a 37.5kg gain from my last comp.

A few days off now other than some active recovery and flex/mob. Got it on vid so will procees and post over the next few days.

Will also be going through the 3 notebooks I filled over the past 16 weeks and will reduce/condense this training to about 12 weeks since it worked so well. This is my largest gain off any cycle/template (but also my longest cycle) so Im onto something that seems to work for me. Plenty of positives!

you get out what you put in bro. 8)

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steak Veteran member

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Cheers all.....going a bit stir crazy having a few days off and will start lifting again on friday (I will just be doing flex/mob and some sled work till then ...oh and pulling some big fish out of the ocean :nod: :grin: )

Not training is like having a steering wheel down my pants....its driving me nuts :grin: Heres the vid of test day....plenty to improve on and plenty of positives

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startinfromscratch Veteran member

startinfromscratch

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Cheers all.....going a bit stir crazy having a few days off and will start lifting again on friday (I will just be doing flex/mob and some sled work till then ...oh and pulling some big fish out of the ocean :nod: :grin: )

Not training is like having a steering wheel down my pants....its driving me nuts :grin: Heres the vid of test day....plenty to improve on and plenty of positives

big doggi'n!

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