Mind over Macros

[steak]

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!

Thanks bro...been a journey that needed doing. Into the rebuild phase now and try to get some weight back on the bar. Bit of a head screw having the numbers drop but its only temporary and will hopefully come back up or better with some good ole fashioned hard yakka. Realistically, the clock is ticking though so I'll just be happy (read try to be happy lol) with what I can get.

[steak]

Week 36 Day 3 - DE Squat/Deadlift

Warm Up

Sled - 60kg x 500m

Hits to tyre - 120 non stop

Mob/Roller - 10 mins

Sumo - speed, raw, 50% + Orange No 1 Bands

10x60

10x60 + Bands

5x100 + B

10x3 x 125 + B

Rack Pull - below knee

5x140

5x180

5x220

5x240

3x250

3x250

3x250

Pulldowns - med grip

5x10xstack

Band Rows - 2 greens, close grip

5x20

Iso hamstring machine

4x15xstack

[steak]

Week 36 Day 4 - DE Bench

Warm up

Sled - 400m x 65kg

Hits to tyre - 100 nonstop

Mobility and Violater - 10 mins

Incline Bench - speed, 65%

10xbar x 2

10x60

10x80

10 x 3 x90 - fast

Reverse Grip Bench

10x60

10x80

5x5x112.5

8x112.5

One arm DB OHP

10x20s

10x25s

10x30s

10x30s

10x30s

10x30s

Incline seated DB Curl

10x20s

10x20s

10x25s

10x25s

10x25s

21s

4x21s x 35kg

Good fast intense session

[Dr Squat]

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.

Agree that this is the key. Too often we all get fixated with percentages. It's about speed. :nod:

[Viking Power]

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.

Agree that this is the key. Too often we all get fixated with percentages. It's about speed. :nod:

yep.... both comments right on the money its sole purpose should be about activating as many fast switch fibres as possible, i spoke with a bench only bloke in the states via face book and he told me for an example do 8 sets of 3 on speed days and each set must be done in under 3 seconds if its taking longer the weight is to heavy and back off some....rest time is 60 seconds between sets... most important keep your form.

[steak]

Week 37 Day 1 - ME - Squat

Pissing with rain so no sled

Weighed in - 125.5kg

Warm up

Mobility and violater - 10 mins

ME Squat - against black bands (about 80-90kgs - chocked under a power cage :twisted: )

10xbar

10xbar + Bands

10x60 + B

5x80 + B

5x100 + B

5x120 + B

3x140 + B

3x160 + B

add briefs

3x180 + B

1x200 + B

1x180 + B

1x180 + B

1x180 + B

Hamstrings

all a bit of a blur here - 15 sets of stuff

Roasted :twisted:

[HarryB]

What's with all you PLers leaning up!!! ha ha ha ha

Looking good monster!

[Big john]

bawse! 8)

[steak]

Week 37 Day 2 - ME Bench

Suffering with some kinda flu. Been a lot of band work lately and might be feeling that.

Warm up

Sled - 65kg - 200m - run in 50m lots

Mobility

Roller and chucked in some hard ball work on scap and front delts - painful but good.

Bench - raw, against doubled green band (50kgs)

10xbar x 2

10xbar + Band x 2

5x60 + B

5x100 + B

3x110 + B

3x115 + B

1x120 + B

1x112.5 + B - 90%

1x112.5 + B

1x112.5 + B

3 board

3x150

3x150

3x150

4 Board

5x160

5x170

3x175

3x180

St OHP

5x10x60

Bar Shrug

3x20

Standing Wrist Curl - behind back

3x20

[Android]

Looking amazing mate, its not easy to do when you've been big for so many years. Are you planning on getting even leaner cos you're not far off seeing a decent 6-pack.

@Viking Power: Interesting tidbit of info there bro...off to do 8 sets of 3

[steak]

Looking amazing mate, its not easy to do when you've been big for so many years. Are you planning on getting even leaner cos you're not far off seeing a decent 6-pack.

Im tempted

[steak]

Week 37 Day 3 - DE Squat

Warm Up

Sled - 65kg x 400m in 50m runs

Hammer on tyre - 80 non-stop - very aggressive :twisted: Venting

Mobility and Roller - 10 mins

Hip Flossing - green band

Band GMs - Green Band - 60

SSB squat to box

10xbar

10x60

5x100

5x100

5x100

5x100

5x100

add briefs

8x3x140

4x3x160

GHR

5x8xBW

1 Leg LLC - worked up to stack

5x10 each leg

Sled Row

Each set to failure then rest 5 seconds and go on till failure again - insane intensity with you go I go stylz :twisted:

5xfailure as above with 65kg and 2 green bands doubled round sled and post :twisted:

....dropped off 20kg and did 2 more sets :twisted:

....dropped off 1 band and did 2 more sets till complete failure/headache/near vomit/lie on floor for while. :twisted:

Knocked over 100g whey, 75g dextrose, 2 cake slices, a pack of beef jerky and then race home to scoff a tin of spewna, 200g cottage cheese and an avacado. Washed down this down with a slice of cheesecake and another shake. Phuq yea :twisted:

[steak]

Week 37 Day 4 - DE Bench

Warm up

Sled - 65kg x 400m in 50m runs

hammer on tyre - 40 x 2

mobility - 10 mins

Incline Press - raw, speed work, 60%

10x60

10x80

10x3x90 - fast

Reverse Bench

10x60

10x80

10x100

8x110

4x120

5x120

St OHP

5x5x60

3x3x80

12x60

Ezibar Curl

10x30

10x40

10x50

8x60

8x60

2x21s

1x25

[Dr Squat]

Incline Press - raw, speed work, 60%

10x60

10x80

10x3x90 - fast

Nice work. Do you vary your grip on these?

[hjp]

Looking lean steak!! Very nice. Well done bro :clap:

[steak]

Incline Press - raw, speed work, 60%

10x60

10x80

10x3x90 - fast

Nice work. Do you vary your grip on these?

yeah..most bench stuff really

Looking lean steak!! Very nice. Well done bro :clap:

in a groove now but it was hard to get going. Cheers

[steak]

Week 38 Day 1 - ME Squat

Weighed in - 125.5kg - holding well

Warm up

Sled - 300 x 65kg - mostly backwards

Swing Thrus - 50

Hits to tyre - 2 mins non stop :twisted:

Mobility/roller - 10 mins

Sumo - against bands(blue - chocked = +65kg at lockout)

10x60

10x60 + Bands

10x80 + B

5x100 + B

5x120 + B

5x140 + B

3x160 + B

1x180 + B - added belt

1x190 + B

add briefs and loose velocity - it all went downhill from here

missed 200 + B

Missed again

and again - hips not coming through...something up with gear and me :roll:

dropped 10%

1x180 - fast easy

1x180

1x180

1x180

1x180

all fast and clean. I think I need to groove the briefs :shifty:

They are very very tight in the hips.

Assist

Front Squat

10x60

5x5x110

RDL

4x8x100

Incline DB Row

20x20s

4x10x40s

dropset 35, 30, 25, 20 all to failure

20s to failure again :twisted:

Shrugs

2x50 reps

Smashed :grin:

[PeterDolan]

Happy anniversary of your birth :salute:

[Monarchking]

Happy Birthday Steak!

[steak]

Cheers fellas 8)

Was a good day..still is with a meal to go :nod:

[steak]

Week 38 Day 2 ME Bench -variation

Had monthly BF% done:

Weighed - 125.6kg

BF - 13%

Lean body weight - 110kg

Warm up

Sled - 300m x 65kg run in 50m sets

Sled 1 leg (round ankle- stiff leg drag) - 50m

Hits to tyre - 60 non stop HARD OUT

Mobility etc - 10 mins

St OHP - strict, no bent knees, from pause at chest.

10xbar x 2

5x60

5x60

5x70

5x70

3x80

3x80

1x90

1x100

1x90

1x90

1x90

Incline bench

10x60

4x8x100

dropset 110-> to empty bar in 10kg drops :twisted:

Ezibar close grip bench

4xsets to failure with 50kg

1st was in 30s and then down to 20s in the end. Tris=fried :twisted:

Done pretty quick. 8)

[Big john]

BF% is up...but you look even leaner than you were at 12% crazy progress!

[steak]

BF% is up...but you look even leaner than you were at 12% crazy progress!

Calipers dont mean as much as the mirror bro

[steak]

Week 38 Day 3 - Final day of this block

DE Squat/Bench Have to put it one session as Im away filming/fishing next week.

Warm up

Sled - 70kg - 300m - run in 50m bursts

60 hits to tyre

Mobility - 10 mins

Giant camber bar squat - to parallel box - 50% - speed work

10xbar

10x60 + 30kg Chains

5x80 + C

5x100 + C

10x3x125 +C - fast

Flat Bench - raw, 50%, speed work

10xbar

10x60

9x3x80 - fast

Stiff leg deadlifts

8x10x60

DB front raise SS with Rear Delt Fly

4x10x20kg each

Ezi bar Curl SS with Tri Pressdown

5x10-15 each

Done in 55 mins. :twisted:

Taking a week off training...will still follow diet. Havent had a break from training for 2 years so will be a good rest.

Will stepping up the intensity and hypertrophy work when we get back into it. Possibly even doing 2 sessions 4 days a week although Im yet to fully convince myself of this.

Laterz 8)

[red machine]

enjoy the rest bruv 8)