Mind over Macros

[tinytraps]

Aaaaah sweet sweet deload, looking forward to your numbers bro :nod:

[Viking Power]

good stuff steak

go hard this saturday mate give it heaps awesome work mate great eating steak you bloody machine

[steak]

good stuff steak

go hard this saturday mate give it heaps awesome work mate great eating steak you bloody machine

hehehe a fat machine :grin: should be 132 - 133kg on saturday

Today was the last training of the 8 weeks.

Squat

3x90kg

2x 3x110

3x 2x130

Bench

3x67.5

2x 3x85

3x 2x95

Didnt take very long so I practiced my set ups with test weights and did some walk outs etc. May do a bit of foam roller work and stretching tomorrow but other than that it will be laxing.

Squats were slow and the legs felt a little tender which is weird as other than a bit of knee pain from the volume they have been good as gold.

Bench flew up.

To sum up the 8 weeks I have to say I enjoyed it all. I enjoyed the new "programme", the volume (as I like/respond well to volume anyway), the challenge of getting through the flu at the end of week 3 and the general feeling of "Damn! I feel toasted" later on :lol:Roll on the next week where I start again (although may yet be the 13 weeker) with new PRs :twisted:

To Boris!

[Big john]

Obliterate that ironcurtain on sat bro!

Boris Demands it :twisted:

[ohjoshua]

Good luck for your big day.

[steak]

Good luck for your big day.

thanks fellas..theres a few of us testing so should be a bit of fun and a good excuse to eat some steaks and and ice cream :twisted:

[startinfromscratch]

Good luck for your big day.

yea nigga

[Viking Power]

Hey Brother Steak

go smash that bloody cast iron tomorrow big guy show it no mercy destroy it you have the power use it brother.

look forward to reading your results

:rockout:

[teamfatboy]

Good luck Cap'n... looking forward to seeing the numbers.

[steak]

Will fill in the details later but heres my results

Squat - 195kg

Bench - 145kg

Deadlift - 230kg

Total - 570kg

PRs all round and added 35kg to my total

Got footage of todays club lift and will sort it into some kind of watchable format when I get time and Ive finished eating this cow :twisted:

[startinfromscratch]

Will fill in the details later but heres my results

Squat - 195kg

Bench - 145kg

Deadlift - 230kg

Total - 570kg

PRs all round and added 35kg to my total

Got footage of todays club lift and will sort it into some kind of watchable format when I get time and Ive finished eating this cow :twisted:

MEAN!!!!!!!!!

[Viking Power]

Will fill in the details later but heres my results

Squat - 195kg

Bench - 145kg

Deadlift - 230kg

Total - 570kg

PRs all round and added 35kg to my total

Got footage of todays club lift and will sort it into some kind of watchable format when I get time and Ive finished eating this cow :twisted:

Awesome results brother, deadlifts came though too mate great going steak :clap: bloody awesome work - shit well done big man

VP

[tinytraps]

Bloody awesome cuzz 35kg in 8weeks is ridiculous!!!

[Big john]

wicked results u animal u deserved it :clap:

[SoaringSwine]

Good stuff! Consistent intelligent training + food = results.

[ohjoshua]

insane total PB! more then double me :oops: ...

do it again big fella!

[steak]

Churr! yeah OJ i plan to do the 13 weeker next either after i dom a week of conditioning or not.

Did GPP yesterday (rightly or wrongly but i was feeling a bit stiff so thought ity would be best for recovery)

Tire Flips (we have a fat tyre at CBC now)

Lat pulldown

One Arm O/head DB press (40kg) reps

light triceps work

light biceps work

flyes

barbell twists for abs 40kg

a few tiring laps and then a 20 minute session on the foam rollers. :twisted:

Diet has been good and Ive leaned out a wee bit as Ive eased up on the carbs on non training days and just generally keeping an eye on them. It would be too easy to end 140kg and lack some form of condition for my build. I hit 135kg but Im on my way back to 130 again 8)

[steak]

Sheiko 37 8 week again for me...this week is conditioning then back into it. Ummed and ahhed about the 13 week templates but this one has been good and I know it now so will back to back it and see how we go.

Conditioning

Day 1

Bench

5x72.5kg

2x 4x90

3x 3x102.5

Squat

5x100

2x 4x120

3x 3x140

DB Flyes\

3x10x20lb DBs

Standing GMs

3x5x80kg

Alls well other than the expected tender knees, a bit of elbow tendonitis but feel the recovery steps taken and yesterdays work are paying off already.

Eats are clean and Ive tapered/played with carbs a bit more.

[Viking Power]

Good choice brother try and run 3 back to back mate then try reduced volume to give that body a bit of a rest let me know when you want a copy of the reduced volume programs and I will sent them to ya.

VP

[Old Bull]

Will fill in the details later but heres my results

Squat - 195kg

Bench - 145kg

Deadlift - 230kg

Total - 570kg

PRs all round and added 35kg to my total

Got footage of todays club lift and will sort it into some kind of watchable format when I get time and Ive finished eating this cow :twisted:

Hey Steak,

Awesome lifting bro, 35ks is a good solid increase well done, and the cow is the bonus :clap: :clap:

[steak]

Thanks OB! Im trying to get the computer to recognise the bloody camera :twisted: so i can throw some vid up..Windows Movie Maker :twisted: .Was stoked with how easy the deads weren though...was 5-7kg left in the tank me thinks, a little technical issue with the bench which im working on (butt was moving around) and the squat looked average with a little more depth needed :oops: but it was easyaz and this next cycle will clean up a lot of the tech stuff.

[steak]

[startinfromscratch]

mad bro!!

[Big john]

true to his word....the pink is fading from the bench! :pfft: :grin: will have to check the clip when im not on dail up!

[teamfatboy]

Nice work, all... roundbackers FTW :clap: