Mind over Macros

[steak]

Week 8 Day 1

BW - 139.3kg

Begining of 3rd wave - shirt comes up one on the lifting order (thankfully) and boards go 1 higher with rev band staying last.

Warm ups

Foam Roller and pipe violation

Disloacations

Mobility work - delts and lats

Bench - raw, wide grip

10xbar x2

10x60

5x80

5x100

5x120

5x130

3x140

2x145

Add shirt - loose fury 52, max grip

3x150 to get the thing sitting better

3x160 - 2 bd

3x165 - 1bd

1x160 - touch pause good

1x160 - touch pause good - maybe low

1x160 - touch pause good

1x160 - touch pause good

This shirt is getting loose now and has only a little "pop" in it. It seems to get involved about 1.5inches off the chest and then doesnt really have much left to offer in coming back off the chest. 1 - 2 more sessions in it and I go to the 50 Fury. Im also looking at trying an Inzer Rage X.

5 board - raw, wide grip

6x150

5x165

4x175

3x185

Rev band - raw, green band, wide grip

152.5x6

170x4

180x2

180x2 - missed last, fatigue

Rotator trisets - 3x10

DB Flyes - 3x10

Band Pull-aparts - blue band held inside shoulder width - 3x10

Good session other than shirt again...cant get past 160-165 with it. The 50 Fury should fit but it too has been Wookied and could be a bit tired. Been reading good things about the Inzer RageX and the Rage...being a different material and possibly a little more forgiving....any thoughts on these?

[startinfromscratch]

48 fury?

[bar-belle]

48 fury?

you're not the first person to suggest that :wink:

[steak]

Id have to liquify myself to fit a 48...but just for shitsngiggles I will give it a go

[steak]

Week 8 Day 2

Feeling like I payed the reaper today for my 8 weeks so far....couldnt get in any sort of motivated state...went down the the stims road and it helped.

keep it all raw tonight but increased the volume at 70%-75%

Warm Ups

Foam Roller and pipe violation

Mobility drill

Squat - raw

10xbarx3

10x60

5x100

5x140

3x180

3x180

3x180 -add belt/wraps

3x180

3x180

2x200

2x220

Pause Squats - raw

5x3x110kg

St Calf work - front squat harness

20x60

20x100

15x140

10x180

10x180

10x180

50x100 :twisted:

GHR 6x5xBW

Stretches

Eats were clean and I had to blend 1 meal to force it in and now Im over caffeinated :shifty:

[steak]

Week 8 Day 3

Cond/flex/mob

Sled

40kgx200m

60kgx200m

80kgx200m

100kgx200m

all at a jog :twisted: last 100m was backwards for the burn

Inside for:

Foam Roller + hard ball - 15mins

Agile 8 x 3

Leg swings - 100

Hip circles - 50

Dislocations - 50

Scarecrows - 50

Chest Taps - 50

Bradford Press - 50

Front raise - 50

band knee aparts - blue band - 50

band side steps - blue band - 50 each way

band GMs - blue band - 50

Stretches

Lighter calories day today - 4500 all clean.

Put the 24/7 lock on the gym door today...will become active to selected members next week. Progress 8)

[mike27]

hey

i keep hearing about this 'agile 8' got a good link on info about it?

explains it

its just a warm up routine right? recovery too

im keen to try it. ive brought a large foam roller to start using too :nod:

[steak]

roll down this page to see it

http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04

[mike27]

cheers

thanks a lot

[steak]

Week 8 Day 4

Warm ups

foam roller - 15 mins

red band pressdowns - 200

band rows - 30

band GM - 30

KB swings - 30

KB sumo squat - 30

Deadlift - conv - raw

10x60

10x100

5x140

5x180

3x205

2x225 - belt

2x225

2x225

Close Grip Bench - raw

10xbar

10x60

5x5x85

Deadlift - Sumo - raw

10x60

6x100

6x140

3x180 - belt

3x180

3x180

some of these were sweet, some of these were rough...this is the animal

Pressdowns - 3x12

Redband Pressdowns - 200

Only had carbs at breakie today...mainly cos I ate a bucket and Im running on bio-oil

[steak]

Week 8 Day 5 - assist

Warm ups

Foam Roller and hard ball - 15 mins

Rotator trisets - 3x10

Dislocations - 3x10

Band pullaparts - 50

Band Rows - 2 greens - chocked em hard

6x10

DB Rows

3x8x50s

St OHP - 60%

6X8X60

Seated DB Press - 3x12

BB Shrugs - 3x10x180

DB Curl - 4x10

Wrist curls (behind back) - 3x10x60

200 red band pressdowns

stretches

Good eats again - big roast dinner for lunch :nod:

[Big john]

Mahi mahi mahi...awsome bro :clap: , So is your template having Sumos for the second stanza of deads?

[steak]

Mahi mahi mahi...awsome bro :clap: , So is your template having Sumos for the second stanza of deads?

yes...cos I says it does 8)

[steak]

Week 8 Day 6

Feeling it now and hoping the increase in food will help now that its cooler weather. May have to switch to the assist work to the cond/flex/mob day and get an extra rest day in..will see this week and next as the programme changes to tighter gear after this week but volume goes down. I will also be running a longer deload than normal at week 12...learnt my lesson last time.

Today I trained with Wes

Cond/flex/mob

Sled

2 x 40kg x 100m

2 x 60kg x 100m

2 x 80kg x 100m

2 x 100kg x 100m

2 x 120kg x 100m

some were backwards coming back...kinda mixed it up till we was gassed

Wes finished off his session so that he had run 1000kgs :clap: while I pushed on with flex/mob

Agile 8

Simple 6

added foam rollering and hard ball for 15 mins and wound it up with some good hard stretching - 15 mins

all up 80 mins

Eats have been good - cals round about 5500 if I sneak an ice cream in :grin:

[startinfromscratch]

[steak]

hahaha cheers bro 8)

Week 9 Day 1

BW - 139.6kg

Warm up

Foam roller and violater - 15mins

Scarecrows - 50

Chest taps - 50

Front raise - 50

Shoulder Savers - 3x30 secs each

Bench - Raw, wide grip

10xbar

6x60

5x80

3x100

3x120

3x135

3x142.5

1x150 - paused but missed the 2nd though - PB

Know where I went wrong here now after watching vid.

add shirt - a tight fury 50 - 15 mins to fit and it Im not sure its quite right so will tutu around with it over the coming sessions and wet seams etc. Anyway rolled up the cuff 1 flip and ...

3x160 - 3bd

3x170 - 2bd

3x180 - 2bd

3x180 - 2bd

2x180 - 2bd

remove shirt

5bd - raw, med wide grip

6x150

5x160

4x175

3x190

Rev band press - raw, med wide grip

6x150

5x160

4x170

3x180

Rotator trisets - 3x10

Face pulls - 3x12x55kg

DB Flyes - 3x10

Blue band pressdowns - 300

Stretches

Good long session...shirt is going to take some tweaking. Happy enough with RAW progress at this stage of the game.

[Viking Power]

Bench is looking good mate :clap:

[Big john]

1x150 - paused but missed the 2nd though - PB

DAaaaaaaaa MAN!

awsome bench broskies :clap: :clap:

[steak]

ta...a little goal ticked off

[Old Bull]

Bench - Raw, wide grip

1x150 - paused but missed the 2nd though - PB

Know where I went wrong here now after watching vid.

Nice Work Steak on the 150kg PB :clap: :clap:

And the pretty big Bench session to top it off damm :clap: :clap:

[Big john]

thats 1st rep flew up!! :shock:

[steak]

Bench - Raw, wide grip

1x150 - paused but missed the 2nd though - PB

Know where I went wrong here now after watching vid.

Nice Work Steak on the 150kg PB :clap: :clap:

And the pretty big Bench session to top it off damm :clap: :clap:

Thanks mate..its encouraging to tick one off the list again :nod:

thats 1st rep flew up!! :shock:

I'd like to think it was my 90% but more likely it will be about 95% I'll be happy to get a clean 152.5 from this cycle...its been tough but enjoyable

[startinfromscratch]

gonna repeat the cycle then ???

[PeterDolan]

Good work Damo

[Big john]

gonna repeat the cycle then ???

i was also thinking this....be silly not to yea?