Mind over Macros

[bar-belle]

Looking forward to CBL - got another 9 days day glycogen drain in front of me but that should be a breeze.

Pfft this will be a walk in the park for you :wink:

[steak]

Pfft this will be a walk in the park for you :wink:

hope its sunny :grin:

[steak]

Week 34 Day 1 - ME Squat

Warm up

Sled - 40kg x 500m

One leg sled swings - 40kg x 2m each leg x 2

60 hits tyre nonstop

Mobility/roller/hip flossing - 10-15 mins

SSB Squat to parallel box

Raw

10xbar

10xbar + Chains (45kg set)

5x60 + C

5x80 + C

3x100 + C

3x120 + C

1x140 + C

1x150 + C - bit of a roughy

add loose briefs -SC 50 straps down

3x150 + C

2x160 + C

1x170 + C

1x180 + C

1x190 + C

1x200 + C -wrapped knees but got out of line and got stuck on box.

Immediately re-racked and set up again

1x200 - rough but got it.

GMs

10xbar

10x60

8x100

8x100

8x100

Chest Supported Incline Rows - DBs

10x35s

10x45s

10x45s

10x45s

10x45s

Close Grip Pulldowns

4x10 x stack

Good session. The gym was humming with PLs smashing tin all over the place :twisted: Some of the juniors are coming through really well now that we have embedded the culture in them :twisted:

Its day 2 of CBL...no probs 8)

[steak]

Week 34 Day 2 - ME Bench

Body Comp check in today: Day 3 of Carb Fast on CBL

Weighed 126.4kg

BF - caliper test - 11.35%

LBM: 112.05kg

Body fat: 14.35

Looks like a drop in water and fat again 8)

warmed up inside - pissing down and cold

Mobility/dynamic stretches - 10 mins

Bench raw, against no 2 orange band (up a band from last week - +30kg at lockout)

10xbar

10x60

10x60 + B

5x80 + B

5x100 + B

3x110 + B

1x120 + B

1x125 + B

add shirt - aiming for a light touch at 1bd

3x165 + B - 3bd

Took band off. Couldnt feel out the shirt properly

3x180 - 3bd

2x180 - 2bd

1x180 - 1bd - shitty lockout

1x170 - 1bd - fast easy but had to row it in hard.

Happy to get this low with this weight. Should be able to touch pretty soon.

Light assist work...

Incline DB Press

4x12x35s

Giant Set - Side lat raise, tricep pressdown and rear delt fly

4x12s each

Wrist curls

4x20

Blue band pressdowns - recovery - 200 non stop

[steak]

Week 34 Day 3 - DE Squat

Day 4 of CBL - just about in ketosis...will pee on strip in am to make sure. A couple of our lighter lifters doing it too have just sneaked in after 3 days.

Warm up

Sled - 400m x 50kg

1 leg sled pull - forwards - 2 x 25m x 50kg each :twisted:

Hits to tyre - 120 non stop

Mob/flex - 10 mins

Lacrosse ball on delts - 5 mins

Deficit Deadlift Raw, off 2" block, 65%

10x60

5x100

5x140

5x170

5x170

5x170

5x170

5x170

Giant Camber Bar box squat to parallel, foam on box to soak up ecentric, raw, 50%

10x60

5x100

10x3x125 - as fast as I could get them :twisted:

Pendlay Row

10x60

8x100

8x100

8x100

8x100

8x100

Pulldowns

5x12xstack

Iso hamstring - machine

5x12xstack

Good session

[Phedder]

Did BF% and weighed in today - 145.4kg @22% Will drop this back with the planned GPP and this new intensity we got going on.

Weighed 126.4kg

BF - caliper test - 11.35%

LBM: 112.05kg

Body fat: 14.35

Looks like a drop in water and fat again

:clap: Awesome work over the past few months, dropped over 20kg from your peak, down at least 10% bf, looking a hell of a lot better for it and feeling the same I'm sure. Fantastic progress mate :nod:

[bar-belle]

Did BF% and weighed in today - 145.4kg @22% Will drop this back with the planned GPP and this new intensity we got going on.

Weighed 126.4kg

BF - caliper test - 11.35%

LBM: 112.05kg

Body fat: 14.35

Looks like a drop in water and fat again

:clap: Awesome work over the past few months, dropped over 20kg from your peak, down at least 10% bf, looking a hell of a lot better for it and feeling the same I'm sure. Fantastic progress mate :nod:

cheers bro...been a bit of a journey and finding out a bit about how my body reacts to different approaches. In a good groove now with a few more little triumphs coming here and there during each week.

[steak]

cheers bro...been a bit of a journey and finding out a bit about how my body reacts to different approaches. In a good groove now with a few more little triumphs coming here and there during each week.

[steak]

Week 34 Day 4 - DE Bench

In keto for a few days so far(test strips)...feels good.

Warm Up

Mob/Flex/Rollering - 15 mins

Bench speed, 65%, raw, mixed grips

10xbar

10x60

5x80

5x90

10x3x100 - fast

Reverse bench raw, light, volume

10x60

10x70

7x10x80

repped out 15x80

1 arm overhead DB press light, volume

7x10x20kgDBs

DB Curl

10x20s

10x25s

8x30s

8x30s

10x25s

Ezi bar Curl

10x35

10x40

10x45

10x50

6x70

5x70

15x35

Good session. Shed was pumpin :twisted:

[steak]

Week 35 Day 1 - ME Squat/Dead

A little further in keto today and morning weigh was steady. Tuned in now.

Warm up

Sled - 400m x 50kg

3x20 hard fast hits to tyre with sledgie

Dynamic mobility stuff - 5 mins

Good lather on. Can feel the conditioning getting better.

Sumo Deadlift - against 60kg bands

10x60

10x60

6x60 + Bands

5x100 + B

5x120 + B

3x140 + B

3x160 + B - add belt

1x180 + B

1x185 + B

add loose old velocity

1x190 + B

1x195 + B

1x195 + B

wasnt getting it quite right probably the loose suit so backed it off 10%

1x175 + B

1x175 + B

1x175 + B

Much better

Front squat

been a while

10xbar

10x60

10x80

5x5x100

Band Rows

2 heavily chocked green bands

8 sets of 10-15 and nipping up the bands a little each set till were phuqed! :twisted:

then unchocked the buggers and smashed out a few sets of 20s :twisted:

BLAZED :twisted:

good session with heaps of intensity :twisted:

[startinfromscratch]

solid as usual bro 8)

so WS for the foreseeable future then?

[Daniel]

Mean Training Bro 8)

[Optimass]

Pic says a lot bro - you just keep making progress (20kg drop!):clap:

[steak]

chur chur....WS for the 52 weeks to round out the year and recomp then prolly do a year raw/equipped.

[steak]

Week 35 Day 2 - ME Bench

Weighed in - 125.5kg - holding pattern continues...day 8 of carb deplete

Warm up

sled - 300m x 50kg

Hammer on tyre - 60 nonstop

dynamic mobility drill

Rotator work

Stand OHP knees locked, to 90%

10xbar x 2

5x40

5x60

5x70

3x80

3x90 - 90%

2x90

1x90

Incline bench - 60%

10x60

10x80

10x80

10x80

10x80

Flat DB Press

25x25s

12x40s

12x40s

12x40s

Halbert raise

4x12x15kgDBs

Hanging preacher curl

8x10x35kg - ezibar

then 3 sets to failure of ezibar standing - passing bar to each other...gay as shittin in a purse but fuark they hurt good...no phaggottry

Eats have been meke...to clean to describe even :nod:

[Big john]

Mahi like a boss! :nod:

killer Delt movements..the west side crew is tearing up atm. some solid block of training going on :twisted:

[steak]

Week 35 Day 3 - DE Squat

Final day of dieting down What a journey :roll:

Current BW - 124.8

Total weight loss - 23.7kgs

Current BF% - 12%

Ended up pretty much right where I wanted really. Pretty happy with the results and back onto a carb load tonight :twisted:

Will continue on with CBL.

Warm Up

sled - 400m x 60kg (100m drags)

SS with

Log press x 10s after each 100.

Roller - 5 mins

Mobility drill - 5 mins

Hip floss (thompson style) 5 mins

Giant Camber Bar Squat to parallel box, raw, speed

10xbar

5x60

5x60 + 25kg chains to settle the motion

5x100 + C

10x3x125 + C

Add Chains to 45kgs

Add loose old SC 50 straps down

2x140 + C

2x150 + C

2x160 + C

2x170 + C

1x180 + C - speed slowed

GHR

4x8xBW

Iso hamstring Machine

5x10-12xstack

Pulldowns - various grips

10x10xstack

75g glucose in 75g protein shake and then within 10 mins at Wendys smashing burgers...feelsgoodmang after carb depleting for 10 days..bees swole :twisted:

Time to put some muscle on with one of dem lean bulks 8)

[steak]

Week 35 Day 4 - DE Bench

Post carb-load weigh...this is probably the realistic weight Im sitting at - 126.1kg

Warm Up

Sled - 65kg x 400m

Hits to tyre - 120

Mobility drill - 5 mins

Bench speed work, raw 70%, mixed grips

10xbar

10x60

10x80

10x3x100

Reverse Bench

10x60

10x80

10x100 - PB

5x5x110

Seated DB Press

10x20s

10x25s

10x25s

8x30s

8x30s

7x30s

10x25s

repped out on 20s

Bicep curl

10x10x35

1xrepped out to finsish

Good fast session.

[steak]

Week 36 Day 1 - ME Squat

Warm Up

sled - 50kg x 300m

60 hits to tyre

mobility drill

hip flossing DT style.

Squat against bands - Black Iron Woodys, Raw

10xbar x 2

10xbar + Bands (measured 80 odd kgs at lockout..purely out of interest as we had never used them before)

5x60 + B

5x100 + B

5x120 + B

3x140 + B

3x160 + B

1x180 + B - 90+%

3x140 + B

3x140 + B

3x140 + B

GMs - Giant Camber bar

10x40

5x10x60

Sled Rows - 65kg sled against 2 doubled green bands :twisted:

6x15

Standing Calf raise

5x20x100

Stretches

[steak]

Week 36 Day 2 - ME Bench

Weigh in day: 126.4kg

Warm Up

sled - 400m x 70g

120 hits to tyre non-stop

Roller -5 mins

Mobility - 5 mins

Bench - raw, against band (orange #2)

10xbar x 2

10x60

10x60 + Band

10x80 + B

5x100 + B

3x110 + B

1x120 + B

1x125 + B - 95%

1x120 + B

1x120 + B

Add shirt - lockout work - volume - 2 bd

3x160

3x160

3x160

3x160

3x160

5x160

Floor press

10x60

10x100

10x100

10x100

3x120

2x120

Halbert raise SS Bar shrugs

4x12

Hammer Curls

6x10

Good session, shirts loosish but comfy enough. Nice and light and will add progression over time until new gear gets here.

[Wyldfyre]

Week 35 Day 4 - DE Bench

Bench speed work, raw 70%, mixed grips

10xbar

10x60

10x80

10x3x100

Serious question here bro, why 70% for dynamic effort work? Pretty much everywhere Simmons talks about DE days using the Westside method, for example in his book, he says 50-60% is optimal. He recommends that generally less experienced, weaker lifters work around 60% and more advanced lifters use ~50% due to the loadings involved.

Also using prilepin's chart, which is where a majority of Simmons' percentages are based on, same thing, +/- 5% depending on which version you use. Keen to hear your thoughts on this.

[steak]

Week 35 Day 4 - DE Bench

Bench speed work, raw 70%, mixed grips

10xbar

10x60

10x80

10x3x100

Serious question here bro, why 70% for dynamic effort work? Pretty much everywhere Simmons talks about DE days using the Westside method, for example in his book, he says 50-60% is optimal. He recommends that generally less experienced, weaker lifters work around 60% and more advanced lifters use ~50% due to the loadings involved.

Also using prilepin's chart, which is where a majority of Simmons' percentages are based on, same thing, +/- 5% depending on which version you use. Keen to hear your thoughts on this.

you might find that hes talking equipped for those numbers?

we do go as low as 50% as we start a new block, change exercises or feel we need a bit of a break...although the last time we felt this we under-trained for a week. (pre-fatigued the major lifts before hitting them) Mark Bell has also been helping me out with some stuff and one of the things he has suggested is hitting the 70% raw on DE bench day (bench is weakness for me - long skinny arms etc...its no problem, just not every week.

[Wyldfyre]

you might find that hes talking equipped for those numbers?

Raw for the majority of their DE work. Note this is in the book of methods, so the methodologies of equipment use may have changed slightly since that book was published.

[steak]

you might find that hes talking equipped for those numbers?

Raw for the majority of their DE work. Note this is in the book of methods, so the methodologies of equipment use may have changed slightly since that book was published.

the method hasn't changed...why fix it if it aint broke..dig

You are also neglecting to mention the fact that when LS suggests say 50% he also adds bands/chains. We also do this as prescribed at these lower percentages but not with 70% as you will note. We tend to start a block with chain and progress to bands and then increase band tension (size of band - Iron Woodys is what we use although I have cut 2 minis and 2 supper minis out of a very heavy Kilo Band for the girls)

DE days are all about speed. Adding bands and chains help you increase your force production, but only as long as you are still moving the bar fast (0.8m/sec is optimal for bench). With accommodating resistance you want your bar weight to be 40-60% of your shirted 1RM (or raw if you only lift raw). The bands and chains should bring the total weight up between 70-80% at the top of the lift.

So without having bands/chains available start off at 60% of your 1rm. If you can move the bar easily at 0.8M/second then you can try going up to 65%, 70%, 75%, etc. Typically most lifters can't go above 70% and still obtain the speed needed for the full lift.

"The other concern with percent focused systems is that they essentially preclude the use of bands and chains. The alterations in load due to the accommodating resistance of bands and chains makes it too difficult to accurately calculate percentages as they are meant to be used in such systems." Louie Simmons

I tend just to make sure there is good bar speed regardless of where I am in the wave..if it slows then it has to be backed off.

[HarryB]

Just been reading back over your weight loss and initial comments back then about dropping some bench strength etc etc and now at a much lighter bodyweight all the power coming back. Good work Steak!