Mind over Macros

[rose]

.

[Tonka]

Smash it tomorrow night Steak! Man those 5 weeks went by quick!

[teamfatboy]

Good luck Cap'n... [TFB pulls up a chair to watch the vids]

[steak]

.

Smash it tomorrow night Steak! Man those 5 weeks went by quick!

Did it ever! Thanks Reuben

Good luck Cap'n... [TFB pulls up a chair to watch the vids]

no promises mate..will see what happens 8)

[steak]

Week5 Day 2 -test

Squat

3x90kg

3x110

2x 2x130

2x145

1x165

1x172.5

Bench

3x67.5kg

3x82.5

2x 2x95

2x110

1x122.5

1x130

Deadlift

3x107.5kg

2x130

2x 2x150

2x175

1x195

1x205

PASS

Chucked the suit on and did

1x160kg

1x180

1x205

1x220

1x230

....dont think I hit depth on 230 as the suit got me and near castrated me! but the vid will tell and Ive earned a doozie of a welt for my efforts :oops: Still getting to know the suit and have yards of work to do here.

will shove the vid up later....

Eats have been good and my new cleaner diet seems to be holding me at 130kg for the last 2 weeks so will just keep on trucking with it for now.

Been working with a young girl (Emma -15yr) and a couple of keen lads and we had deadlift night tonight where Emma pulled 100kg and I got one of the young fellas to 170 I think it was. Great effort by them and I heard them calling it Big Wednesday

[SoaringSwine]

Nice lifting Steak. Looking forward to the vid!

I take it these were just 95% numbers, and you'll be properly maxing out in 3-4 weeks?

[rose]

Nice work sir :salute: Are you satisfied with progress to date?

[steak]

Nice lifting Steak. Looking forward to the vid!

I take it these were just 95% numbers, and you'll be properly maxing out in 3-4 weeks?

:nod:

Nice work sir :salute: Are you satisfied with progress to date?

yeah but there is some glaring obvious flaws with form :roll: and i cant help but think that my deadlifyt has suffered a little from the the lack of pulling whereas in my previous traing there was a lot more combined with assist work...I just feel a bit underdone with it at this stage but I tested Ok so will save judgment till later :nod:

vid awaits youtube approval....

[steak]

be easy on me .....

[SoaringSwine]

Squat - You're cutting your raw squats a few inches high here. The top of the thigh at the hip crease must be below the top of the knee. I think your depth issues are largely due to your stance. You've got some long legs on you and that makes getting to depth very difficult without excessively lean forward in a normal stance. If you take your stance out wider and focus on breaking at the hips then it will make reaching depth a lot easier. If you've got some time on your hands watch the squat rx series of videos on youtube:

Bench - KEEP YOUR ARSE ON THE BENCH! That's an unforgivable sin in powerlifting! Instead of pushing your feet to propel yourself up, you want to push to drive your traps into the bench. This means driving towards your head rather than the ceiling. Also, you may want to consider taking your grip out. It's hard to tell where you're stalling as the weight went up pretty smoothly, but if things start getting difficult half way up, it might pay to bring your grip out a bit.

Deadlift - Nothing preventing you getting a lift passed. If anything it kind of looks like you're stiff legging it up. This might just be your natural style, or it may pay to get some more leg involvement. Think of the deadlift as a push and a pull. Push your heels through the floor and pull back.

Hope that helps

edit: Geared squats - Same stuff from the raw squats applies. But you're going to have to focus even more on opening your hips, so you can sink into the squat. That means a wider stance and forcing your knees out HARD.

[steak]

Hey Dave

Its all a bit new to me bro but Im gettin my head round PL vs BB

I spotted the flaws of course in the vid (good tool for that) and will put these things right as time goes on.

Squat - I tend to physiclly stop about there but Im with you on widening the stance...will impliment that and try to keep the lean forward out of it.

Bench - work need as stated! Hs always been my weakest lift and finding form will help that.

Deadlift - I cant help but feel this lift has suffered over the past 6 weeks due to limited pulling and it just feels heavy where as my previous training had more pulling and assist work...the jury is not out yet but Id like to find the happy ground here.

Cheers for the link too bro..I watch when I get some time later 8)

[Big john]

bro great work alround :nod: bloody mammoth :pfft: :grin: 8)

[steak]

cheers bro...plenty to improve on over the next few weeks. Got ya message and I'm sussing the rest of the crew for a Good Friday session 8)

[Viking Power]

Hey Brother

Well done, some technical issues we all have them brother but strength is going up awesome, deadlifts - mate just believe in the program and your deadlift will keep improving mate its a mind thing.

In Nov I done 240kg in comp its was hard barely got it in my opinion but in the last two programs completed I am looking for a hard 260kg so it does work brother good luck Steak.

awesome training

VP

[steak]

thanks bro...that's what I need to hear 8 weeks ago I was pulling a 220 now a 200 feels heavy :roll: but I'll hang in there as i plan to run this template back to back....did you have a break in between or roll right over with new 1RMs?

[Big john]

8 weeks ago I was pulling a 220 now a 200 feels heavy :roll: but I'll hang in there as i plan to run this template back to back

sheikos like god...he works in mysterious ways :pfft: 8) keep running with it bro...its all mind now

[startinfromscratch]

keep that foot on the gas brah, you know that if 200 feels heavy now, its supposed to. just remember, soon 220 will feel light!

[tinytraps]

Good lifting bro and as you say some technique flaws but SS has already commented quite thoroughly on that. I find it hard to find exactly where parallel is on the squat for me so I sink them a2g takes all the guess work out. Dont worry bout weights feeling heavy its a good thing by the end 80% feels like 90% just stick with it and your lifts will explode :nod:

[Viking Power]

thanks bro...that's what I need to hear 8 weeks ago I was pulling a 220 now a 200 feels heavy :roll: but I'll hang in there as i plan to run this template back to back....did you have a break in between or roll right over with new 1RMs?

Brother I didn't take the break first time round and I should to be honest I will this time after comp, I set new PB's and and it was very frustrating because I missed reps in week 3 I think, and I had to go back to the start and re- sit the program because I wasn't rested enough and I didn't want a vault in the program with reps missed I am a bastard like that its got to be right and it won't fail you that's my thinking anyway brother.

Yeah mate I did add some shoulder, back and bicep work in as assistance work only mate and if I am to buggered I'll only to some of it and leave the rest as for the moment its not that important just getting stronger and completing the program is the key brother with good form, doing well brother tidy up a couple of things at a time mate form wise and work on the others once you have mastered the first things good luck

VP :clap:

[Old Bull]

Hey Bro,

Good lifting Steak, and big ups on posting your video's :clap: :clap: :clap:

SS covered most things :clap:

Do you have an injuured left Shoulder Rotator? When you were squatting you seem to have the gripped well in the right but your left looked like it was sitting on your finger tips. Take your grip out a bit wider and try that, the other thing is, you do a double movement at the start that can put you out of line for the main lift. Your steps are good as SS said a bit wider you are a big boy so wider is the better, push your knees out at the bottom and on the way back up.

Bench:

Same as SS keep the bum on the bench drop the %drive through the heels that pushes the bum down you are driving through you toes which raises the bum.

DeadZone:

You are stiff legging the Deadlift get your feet outv to shoulder width, and your hips lower. It will be hard because you are in the middle of this cycle

thanks bro...that's what I need to hear 8 weeks ago I was pulling a 220 now a 200 feels heavy :roll: but I'll hang in there as i plan to run this template back to back....did you have a break in between or roll right over with new 1RMs?

This is why you back is fried, Sheiko really hammers your back and the way you deadlift just enhances this issue. After this cycle maybe get your technique sorted set some new 1RMs and go from there. Again good lifting Steak.

I would change the way you video your sets, it looks good for the viewers but does not help you. Take it from the side, each set check and make adjustments, this will help us more in helping you.

Stay Strong

[steak]

Thanks mate...I will working hard(starting today) on the corrective stuff I have to do and will be videoing most of it. Will post as I go to help get it spot on. You guys have been great and I appreciate your help 8)

[steak]

Week 5 Day 3

Corrective squat therapy

Squat

3x90kg

2x 3x110

2x 3x130

4x 2x135

wider stance and grip, got more depth (not sure if I can actually get lower as I purposely bottomed right out and had a look where I was with a lighter weight and cant see how I can get lower without some changes in body shape ) also concentrated on a couple of other little issues so Im hoping Id get 3 whites here...theres some vid following

Bench

3x75

2x 3x90

6x 3x105

all easy as of course and I widened grip, pushed from heels not balls of my feet, arse stayed on bench and it all felt pretty good. its on vid

Put the suit on better tonight and worked it in with doubles at 140, 160, 170, 180kg. felt a bit better and I managed to avoid the previous welts :twisted: did a double at 200 and left it at that but it feels like I need the heavier weight to get me down deeper...on vid.

Flat DB Flyes

5x10x 25lbDBs

Seated GMs

5x5 @ 40% of squat 1RM

Weekly Roundup

Strength is good and I can feel improvemnet in the squat and bench but as I have logged I have a niggling concern about the deadlift. Time will tell and Im used to more assist work than Boris is giving me. I have technical issues which I am now working on correcting and my gut feeling is that Im on top of these generally after letting myself down. I have a plan in place for the next 3 weeks and starting tonight corrective action has begun.

Thanks to those of you that could've have given me shit about the tech stuff but rather came forward with helpful advice. Good buggers :nod:

anyway...corrective squat therapy

[SoaringSwine]

You're a quick learner. Everything looked much better.

[steak]

You're a quick learner. Everything looked much better.

Ta Dave...I have to be...3 weeks aint long Ive still got a bit to do. the little movement prior to descent in the squat is my final breath going and the push out against the belt. Will see if i can get rid of that and I should be looking better.

[rose]

Corrective squat therapy

. :salute:

those of you that could've have given me shit about the tech stuff

It'd be thoroughly disappointing if anyone did that.