Mind over Macros

[startinfromscratch]

what % do you base your back off sets on ME days? esp on squat

I dont normally do back off sets...unless Ive had a tech issue i want to work on. I was playing round with flat soles again last night was all.

On ME nights I normally just try and smash myself to bits so I cant get another single out over that 90 odd % range. The exercises that follow are all normally at a managable 60-70% or 8-10 reps.

'back off sets' shouldnt be done if your doing ws braj. doing the same as your main move as assist should be does just as claytonovs says :wink:

[Big john]

what % do you base your back off sets on ME days? esp on squat

I dont normally do back off sets...unless Ive had a tech issue i want to work on. I was playing round with flat soles again last night was all.

On ME nights I normally just try and smash myself to bits so I cant get another single out over that 90 odd % range. The exercises that follow are all normally at a managable 60-70% or 8-10 reps.

'back off sets' shouldnt be done if your doing ws braj. doing the same as your main move as assist should be does just as claytonovs says :wink:

makes alot of sense! cheers brahs

[steak]

Week 25 Day 2 - ME Bench

Warm up

Violater - 10 mins

Mobility - 10 mins

Extra flossing - think its working - 5 mins each arm

Bench - against blue band (doubled under bench onto bar), raw

10xbar

10xbar + Band

10x60 + B

5x80 + B

5x100 + B

3x110 + B

3x120 + B

1x130 + B

1x132.5 + B

1x135 + B - missed (was 6.5kg heavier when I last hit this)

Incline bar press

10x60

10x80

8x100

8x100

8x100

St OHP - strict

10x60

8x70

8x70

8x70

7x70

10x60

Face pulls

4x10x50

DB bicep curl

10x20s

8x25s

8x25s

7x30s

6x30s

5x35s

8x25s, 20s, 12.5s to failure :twisted:

2x21s to gas me.

Day 2 this week of no carbs.

went like this...

14 egg whites, 2 yolks

300g chicken breast, 1 cup veg

300g chicken breast, 1 small tin tuna

240g tuna, TBSP lite sauce

150g yog, 2 scoops whey

stimz

3 scoops whey, 1 nashi

250g cottage cheese, 2 scoops whey

250g cottage cheese

feels weak and skinny at 130+kg :roll:

Bodyfat test of friday again to check that bizzle :nod:

[Optimass]

our nutro almost identical ... minus stims. (need to get that sorted :pfft: )

I'm seeing a good change each week now - much change has gone on. :nod:

[Viking Power]

looks good mate, well done with the bench work 8)

[steak]

looks good mate, well done with the bench work 8)

feel weak as phuc right now bro so its hard going every session but Im close to a 20kg drop in bodyweight so far..guessed there would be a price to pay

[steak]

Week 25 Day 3 - DE Squat

Weighed in and bodyfat calliper test :roll:

BW - 131.0kg

BF% - 14.9%

LBM - 112.54kg

Warm Up

Violater - 10 mins

Mobility and flossing - 10 mins

Band GMs - 3x10

Deadlift against bands - conv, raw, speed work 55% this week, 2 blue bands

10x60

10x60+B

5x80+B

5x100+B

5x120+B

10x3x140+B

Rack pulls - 60%

5x5x160

Chest Supported DB Rows - inclined

10x35s

10x45s

8x50s

8x50s

8x50s

8x50s

Med Grip Pulldowns - hammer grip

5x10xstack

ABs - 200

Eats have been lean but added in some carbs

1. 14 egg whites, 2 yolks

2. 1/2 yog, 1/2 cup oats, 2 scoops whey

3. 300g steak with 1 cup veges

4. 300g chicken breast 1/2 cup mashed kumura with garlic

5. PWO shake and a nashi pear

6. 250g cottage cheese, 3 scoops of whey

Refeed 2moro and have a filthy evening of eating planned .

3 hour beetus window...I come for you :twisted:

[steak]

Week 25 Day 4 - DE Bench

Warm up

Violater - 5 mins

Mobility - 5 mins

Flossing - 5 mins

Bench - speed, against band (orange), raw, 50% wide grip

10xbar

10xbar + Band

10x60 + B

10x3x80 + B - all first reps paused for 2 secs then fast - went well.

Incline DB Press

10x30s

10x40s

8x50s

6x50s

4x50s

10x40s

rep out on 30s

Seated DB Press - light 50%

5x10x25s

Bar shrug SS with side lat raise

4x12 each

Wrist curls

2x20

Had a cheat meal last night. Been eatin lean today - no carbs other than 1/2 cup raw oats but loads of protein

[steak]

Week 26 Day 1 - 6 months on westside today

Weighed in all full of water and carb refeed day - 132.0kg

ME Squat

Warm up

Violater - 10 mins

Mobility and flossing 10-15 mins - moved up a green band :twisted:

Good Mornings reduced the volume here so I could fit in extra rowing

10xbar x2

10x60

5x100

5x140

3x160

1x180

1x190 - ugly so went again

1x190 - just as ugly

I just dont have the gut to help put the brakes on with these anymore

Sumo deadlift raw

10x60

10x100

6x6x140

Pendlay row

10x60

10x100

8x120

6x140

6x140

6x140

Sled Rows - with TPs creating extra resistance with green band

6 sets of 1 arm pulls over 8m - (approx 8-9 1 arm pulls per set) with 100kgs on sled plus band tension :twisted:

Good hard yakka 8)

Foods been clean as a whistle and I enjoyed the carbs today

[Optimass]

130 even on Friday :nod:

[steak]

130 even on Friday :nod:

yeah chokka with water after saturday nights outing with my russian buddy and a dust up with suet and dessert bar

low and no carb this week from here on in...will try and make weds the refeed again and skinny them out for friday. Only lost .5kg of muscle in the last 4kgs of fat so happy enough to keep the protein high as we discussed eh.

Might need to re do the numbers from 130? through to 12%

[Optimass]

130 even on Friday :nod:

yeah chokka with water after saturday nights outing with my russian buddy and a dust up with suet and dessert bar

low and no carb this week from here on in...will try and make weds the refeed again and skinny them out for friday. Only lost .5kg of muscle in the last 4kgs of fat so happy enough to keep the protein high as we discussed eh.

Might need to re do the numbers from 130? through to 12%

Yep - exactly what I was thinking at your last weigh in -

[steak]

Week 26 Day 2 - ME Bench

Warm Up

Violater - 10 mins

Mobility -10 mins

Bench to a 2bd raw, wide grip

10xbar

10x60

add 2bd

5x80

5x100

5x120

5x140

3x150

1x160

1x160

Flat DB Press

12x35s

8x50s

8x50s

8x50s

10x45s

St OHP light 60%

6x6x60

Side lat raise

4x12x12.5kgDBs

DB Hammer curls

6x10x20, 25, 30s

Nutro

early morn shake with water - 75g PP

15 egg whites, 2 yolks

300g steak, 1 tin tuna, 2 cup veg, 2 ryvitas

300g steak, 2 ryvitas with 100g cottage cheese

200g lite yog, 1/4 cup raw oats, 75g PP

PWO shake 3 scoops of PP in water, apple

250g cottage cheese and 2 scoops PP

[steak]

Week 26 Day 3 - DE Squat

Only the EMG in the shed tonight

Weighed in - 129.4kg 8) Finally hit sub 130kg and down from 148kg.

Can see the goal posts inching closer :nod:

Warm Up

Violater - 10 mins

Flossing - hips - 10 mins

Mobility - 5 mins - hips

Band GMs - 50 - Green band

SSB Squat - speed work to box with foam pad to soak up eccentric

10xbar x 2

6x60

5x80

5x100

10x3x120 - fast

SLDL

10x60

10x100

8x140

8x140

8x140

DB Rows - used farmers handles

10x45kg

10x65

8x85

6x90

6x90

Close Grip Pulldowns

4x10xsatck

2x10x1arm pulls

St Calf raise

10x60

10x100

20x140

20x140

20x140

Not a bad week so far considering there has been been about 100gr of carbs all week :shock:

Lite day tomorrow too and then a pig out at KFC after Auck Bench Champs but will all be done in a 3 hour window :twisted:

[Optimass]

on target bro - done awesome. 500g lower than prediction - probably a bit too fast now ... more carbs next week as want to only lose 500g - 1kg maxx. Any more than that now given your % is starting to come into the norm and your strength and size will suffer a bit more than usual.

recomposition should be done slower once you hit about 15%. May be beneficial to even hold that weight for a couple of weeks by increasing cals to just above even but hit the cardio a bit more regular / but shorter bursts.

Discuss over pie ...

[Big john]

Discuss over pie ...

in on pie

[steak]

Discuss over pie ...

in on pie

What time you coming up then

[steak]

Week 26 Day 4 - DE Bench

6 months of WS complete and about 20kgs lighter now :nod:

Warm up

Stretching and mobility - 10 mins

Light Rotator work - 5 mins

DE Bench Raw, wide grip, against band, 60% + against band (

(orange band doubled under bench up to bar)

10xbar

10xbar + Band

10x60 + B

5x80 + B

10x3x90 + B - fast

Incline DB Press

10x25s

10x35s

10x45s

10x45s

8x45s

7x45s

Bar Shrugs

10x100

10x140

10x180

10x220

10x260

10x260

25x140 :twisted:

Side late raise

4x12x12.5kgDBs

Bicep Curl

10x10x30kg - easy

[Optimass]

Overall assesment of soundtrack tonight?

[steak]

Overall assesment of soundtrack tonight?

it got played twice...liked it :nod:

[steak]

Week 27 Day 1 - ME Squat/dead

The shed was fizzing last night :twisted:

Warm up

Violater - 10 mins

Dynamic Mobility - 10 mins

Then something Ive been trialling for the tendonitis in my elbows for the last 3 weeks. Compression wrapping the elbow then manipulating the crap out of it. Its been giving quite a bit of relief TBH and only takes 5 mins.

Deadlift - against chains 45kg chains, raw, conv

10xbar+45kg Chain set

10x60+C

5x100+C

5x140+C

5x180+C

3x205+C

add belt

3x220+C

1x230+C

1x240+C - didnt lock out

I did heavy shrug the night before

Stiff leg deadlift

10x60

5x5x100

Incline Chest Supported DB row

10x35s

10x40s

10x45s

10x45s

10x45s

10x45s

10x40s

DB Pullover

10x25s

10x35s

10x45s

Hamstring machine

5x15xstack

10x1legged

10x1 legged

St Calf raise - front squat stance

3x20x180 :twisted:

all done on 2 mandarins for carbs yesterday :twisted:

Refeed day today, will be a few med size kumura and 1 cup rice. Still putting in 3000 cals in protein and fat though.

[steak]

Week 27 Day 1 - ME Bench

Warm up

Violater - 10 mins

Compression torture on elbow tendons - 5 mins

Light rotator work - 3x15 each side

and mobility - 10 mins

Incline Bench raw

10xbar

10x60

5x80

5x100

3x120

1x125

1x130

1x132.5

1x125

1x125

1x125

Flat DB Close Grip Bench

10x35s

10x45s

8x50s

8x50s

7x50s

rep out on 30s

St OHP

4x8x60

High cable curl

4x10x40

DB Curl

4x10x25s

21s x 35kg x 2

Blue band press down and flossing - 250/5 mins

Clean as nutro...no carb day...a few mandarins and a packet of sultanas PWO :shifty:

[steak]

Week 27 Day 3 - DE Squat

Weighed in - 129.4kg. Have slowed the drop now and will lower slowly from here to preserve as much muscle as I can.

Warm up

Violater - 10 mins

Mobility and flossing hips - 10 mins

DE Squat - wide stance box squat, raw, oly bar

10xbar x3

10x60

5x80

5x100

9x3x125 - fast

add briefs - SC 50 straps down, knee sleeves

3x140

3x180

3x200

2x220

1x240 - ok

1x240 - fast

1x240 - fast

RDL

10x60

4x10x100

Hamstring machine

4x15xstack

good to put the suit bottoms on again. Plenty left in tank yet. bar speed was good with new body weight and handles the I go, you pace easily.

[Daniel]

Nice squatting bro :nod:

[Viking Power]

agree great squatting Damo :clap: