6-30-10
2-board bench:
135x5
185x5
225x2
265x1
300x1
320x1
330xmiss
Full ROM:
225x10
225x5- wide grip
Really close to getting 330, missed at lockout. If I was fresher I believe I could have gotten it.
Wide grip felt very nice. I did it only a minute or two after my first set, which was much narrower. When I switched from narrow grip to wide the last time, my bench shot up 20 pounds. Now that ive had a narrower grip for close to 6 months I think im ready to go back to wide and close in on 350!
[quote]165StateChamp wrote:
How tall are you? [/quote]
6’3"
7-4-10
Did some light front squats with a clean grip.
7-5-10
Worked up to 230x12 on bench.
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
How tall are you? [/quote]
6’3" [/quote]
Jesus, it’s going to take you a while to fill out.
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
How tall are you? [/quote]
6’3" [/quote]
Jesus, it’s going to take you a while to fill out. [/quote]
Yea… hopefully I can get up to the 275 class one day and still look somewhat defined.
6-7-2029
Rack pulls: (just below knee)
135x10
225x5
315x5
515x1
555x1
600x1
515 was a PR, so 600 is pretty insane for me. I was able to hold it for 2 or 3 seconds at the top but I lost my grip.
Deadlift off 25’s:
315x5
335x5-
355x8- Very easy set, I think I could work up to 385 for reps if im fresh.
Ive been giving it alot of thought, and I think I might give sheiko a try again. I had a blast the last time I did it… being in the gym 3+ hours is really something I could enjoy right now. Ill probably take out “Deadlift to knees” since that is what injured me the last time.
[quote]BlackLabel wrote:
6-7-2029
Rack pulls: (just below knee)
135x10
225x5
315x5
515x1
555x1
600x1
515 was a PR, so 600 is pretty insane for me. I was able to hold it for 2 or 3 seconds at the top but I lost my grip.
Deadlift off 25’s:
315x5
335x5-
355x8- Very easy set, I think I could work up to 385 for reps if im fresh.
Ive been giving it alot of thought, and I think I might give sheiko a try again. I had a blast the last time I did it… being in the gym 3+ hours is really something I could enjoy right now. Ill probably take out “Deadlift to knees” since that is what injured me the last time.[/quote]
Holy shit, 600 is some bad ass weight. give me about a year to catch up alright?
nice lifting, keep it up
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
6-7-2029
Rack pulls: (just below knee)
135x10
225x5
315x5
515x1
555x1
600x1
515 was a PR, so 600 is pretty insane for me. I was able to hold it for 2 or 3 seconds at the top but I lost my grip.
Deadlift off 25’s:
315x5
335x5-
355x8- Very easy set, I think I could work up to 385 for reps if im fresh.
Ive been giving it alot of thought, and I think I might give sheiko a try again. I had a blast the last time I did it… being in the gym 3+ hours is really something I could enjoy right now. Ill probably take out “Deadlift to knees” since that is what injured me the last time.[/quote]
Holy shit, 600 is some bad ass weight. give me about a year to catch up alright?
nice lifting, keep it up
[/quote]
Thanks alot! You let me catch up on bench and we got a deal.
Oddly enough it felt much lighter than when I rack pulled 500… weird.
7-8-10
Shrugs:
135x10
225x10
295x10
385x8
Rear delt flies:
10x2x15
20x3x15
Side raises:
10x3x15
Barbell rows:
135x2x12
155x12
175x8
Just random accessory.
[quote]BlackLabel wrote:
6-7-2029
Rack pulls: (just below knee)
135x10
225x5
315x5
515x1
555x1
600x1
515 was a PR, so 600 is pretty insane for me. I was able to hold it for 2 or 3 seconds at the top but I lost my grip.
Deadlift off 25’s:
315x5
335x5-
355x8- Very easy set, I think I could work up to 385 for reps if im fresh.
Ive been giving it alot of thought, and I think I might give sheiko a try again. I had a blast the last time I did it… being in the gym 3+ hours is really something I could enjoy right now. Ill probably take out “Deadlift to knees” since that is what injured me the last time.[/quote]
Awesome work!! You might put deadlift with 35’s in place of deadlift to knees. Other than that, keep the good mornings fairly light or pick a different exercise in its place, pm me and I will email you Sheiko’s list. Other than that, foam roll the hell out of your back and you’ll be fine.
[quote]mrodock wrote:
[quote]BlackLabel wrote:
6-7-2029
Rack pulls: (just below knee)
135x10
225x5
315x5
515x1
555x1
600x1
515 was a PR, so 600 is pretty insane for me. I was able to hold it for 2 or 3 seconds at the top but I lost my grip.
Deadlift off 25’s:
315x5
335x5-
355x8- Very easy set, I think I could work up to 385 for reps if im fresh.
Ive been giving it alot of thought, and I think I might give sheiko a try again. I had a blast the last time I did it… being in the gym 3+ hours is really something I could enjoy right now. Ill probably take out “Deadlift to knees” since that is what injured me the last time.[/quote]
Awesome work!! You might put deadlift with 35’s in place of deadlift to knees. Other than that, keep the good mornings fairly light or pick a different exercise in its place, pm me and I will email you Sheiko’s list. Other than that, foam roll the hell out of your back and you’ll be fine.[/quote]
Thanks alot man, but I found the 13 week cycle on here.
Foam rolling will be my friend these 13 weeks, haha.
Damn those rack pulls are intense. Awesome work.
7-10-10
Sheiko W1D1
Bench:
135x5
165x5
195x2x4
230x3x3
Squats:
195x1x5
230x2x4
270x3x3
DB fly:
10’sx3x10
Good morning’s:
95x3x5
First day of Sheiko… wasnt hard at all. Squats didnt feel good until the last set, I had to fix my feet position and they felt great.
That is all.
[quote]Nikki9591 wrote:
Damn those rack pulls are intense. Awesome work.[/quote]
Thanks alot! I felt like my head was gonna explode when I picked it up, haha.
Enjoy those 13 weeks!
What are you planning on doing about accessory movements not in the program?
[quote]VikingsAD28 wrote:
Enjoy those 13 weeks!
What are you planning on doing about accessory movements not in the program?[/quote]
I might add in small stuff. I was thinking of doing light curls and rear delt flies once or twice a week… other than that I dont think ill be doing any kind of rowing or shoulder pressing.
Unless I am suppose to… ?
7-12-10
Deadlift:
135
225
260x1x5
315x3x4
365x3x3
Incline bench: 165x3x4
Dips: 3x4
Lunge: 3x5
Have had about 5 hours of sleep in the last 2 days, so that made this session a little tuff… just gonna eat like hell and try and get a stupid amount of sleep tonight and tomorrow.
“STOP WHINING” - Arnold
Good workout, not good that you’re not sleeping.
Go nap.