Thanks brotha! haha
Form looks great. And the music is funny as usual, Walker.
[quote]whup wrote:
Form looks great. And the music is funny as usual, Walker.[/quote]
Thanks alot!
7-26-10
W2D2
DL to knees:
280x1x4
310x1x4
365x3x4
Bench:
180x1x4
210x1x5
230x3x4
Deadlift:
260x1x4
310x1x4
365x2x3
390x4x3
DB fly: 10x5x10
Lunge; BWx5x5
Another pretty good session. Was planning on not doing DL to knees, but I warmed up to 225 and they felt pretty good, so I went for it… just used a belt on the heavier sets.
Bench was pretty sloppy, just couldn’t get tight. Dont know why.
The full ROM deadlifts weren’t bad either. Took a few vids, wont be putting them up but I found a problem. It seemed the wider stance made me lean pretty far over the bar. So today I sat back and really let the bar grind up my shins (fucking sucked but it helped). This fixed the problem to a degree, but my shoulders are still getting over the bar some… ill work on it some more and when I feel it’s ready ill put up a video.
Squat form looks pretty good from the side. You’ve got some really long arms man.
[quote]165StateChamp wrote:
Squat form looks pretty good from the side. You’ve got some really long arms man. [/quote]
Thanks! And yea, pretty much everyone in my family is tall and lanky.
7-28-10
Squat:
195x1x4
230x1x4
270x1x3
290x5x3
Bench:
165x1x5
195x1x5
230x1x4
245x3x3
260x1x2
275x2x1
260x1x2
245x1x4
230x1x5
195x1x5
180x1x5
Squat:
210x1x3
250x1x3
290x3x2
DB fly: 15x5x10
Dip: 5x8
Gm: 115x5x5
Pretty good day I guess. Only belted up on the 290 sets, and my hips were able to handle that which is good. The last 2 sets of squats felt very good, I was able to find a comforatable low bar position and was able to stay more upright and sit back.
Sheiko has shown me that setup is really important. Keeping my upper back tight and digging my shoulders into the bench has been helping alot. 330 will be mine.
[quote]BlackLabel wrote:
This fixed the problem to a degree, but my shoulders are still getting over the bar some… ill work on it some more and when I feel it’s ready ill put up a video.[/quote]
Your scapula should be directly over the bar from the side-view. Hence, your shoulders should be a little in front of the bar. From the side your arms should not be hanging straight down. In an efficient pull the bar breaks the ground at the same time the hips start to rise. You are probably closer to correct right now than you think. Would be interested in seeing video from the side.
[quote]mrodock wrote:
[quote]BlackLabel wrote:
This fixed the problem to a degree, but my shoulders are still getting over the bar some… ill work on it some more and when I feel it’s ready ill put up a video.[/quote]
Your scapula should be directly over the bar from the side-view. Hence, your shoulders should be a little in front of the bar. From the side your arms should not be hanging straight down. In an efficient pull the bar breaks the ground at the same time the hips start to rise. You are probably closer to correct right now than you think. Would be interested in seeing video from the side.[/quote]
Roger that. My next DL session is monday so ill put up a vid then, thanks!
7-31-10
Squat:
195x1x4
230x1x4
270x3x3
add belt
310x4x3
Bench:
165x1x3
195x1x3
230x2x3
260x3x3
Squat: (no belt)
195x1x4
230x1x4
2704x5
Dips: 5x8
No time for any other assistance.
Overall, not the best day. The only thing that made this workout decent was the beltless squats, I didnt think I had it in me, but they turned out ok. I completly forgot any kind of form for my 310 sets… I guess it was just to heavy and I wasnt fully recovered from wednesdays workout.
Bench sucked again… but I still have hope. Deadlifts on monday, will have video. Over and out.
8-2-10
DL to knees:
260x1x4
315x1x3
365x1x4
390x3x4
Bench:
165x1x4
195x1x4
230x2x4
245x2x3
260x2x2
275x2x1
260x2x2
245x2x3
230x1x4
210x1x6
180x1x6
Deadlift off blocks: (suppose to be off pins, but I went to an actual gym today and the rack was unavailable at the time)
315x1x4
365x2x3
415x3x4
Lunge: 5x5
Decline sit-ups: 3x10
Skipped DB fly cause my shoulder was aching. Good deadlift day, speed was good and I didnt struggle to much. Bench wasn’t to bad, but not getting any real recovery time is taking its toll.
Wasn’t able to get vids either… will next time.
8-4-10
Bench:
165x1x4
195x1x4
230x2x3
260x3x3
Squat:
195x1x5
230x1x5
270x1x5
290x4x4- belted up on the last 2 sets
Called it, needed to get out of the gym. Missed the 2nd bench session but I really dont care, I hate benching.
Squats were fantastic! Didn’t think I could do 290 without a belt but I guess I was wrong. Definitly gonna do some more beltless squatting from now on.
I have 2 days off, and then ill be working up to 330 (85%) on squats. Gonna be fun.
Yesterday’s squat session. Please ignore my moaning.
[quote]BlackLabel wrote:
Deadlift off blocks: (suppose to be off pins, but I went to an actual gym today and the rack was unavailable at the time)
315x1x4
365x2x3
415x3x4
[/quote]
I think Sheiko prefers them to be done off blocks. I’d rather not pull from pins ever again if I can help it.
[quote]mrodock wrote:
[quote]BlackLabel wrote:
Deadlift off blocks: (suppose to be off pins, but I went to an actual gym today and the rack was unavailable at the time)
315x1x4
365x2x3
415x3x4
[/quote]
I think Sheiko prefers them to be done off blocks. I’d rather not pull from pins ever again if I can help it.[/quote]
That’s good to hear, pulling off blocks was actually alot of fun. For whatever reason rack pulls suck… and they bent my bar 
8-7-10
Squat:
195x1x4
230x1x3
270x2x3
310x1x3
330x2x2
Bench:
165x1x3
195x1x3
230x1x3
260x4x3
Squat:
195x1x4
230x1x3
270x1x3
310x4x2
No assistance today, had to leave the gym early again.
Squat’s were pretty damn good, I didnt struggle very much on my 330 set. I feel I could have gotten 2 or 3 more. Will put up video tomorrow.
Bench is a diffrent story, I think I might bring down my projected max 10 or so pounds, I havent missed a weight yet but I feel my form isnt where it should be.
That being said, I will be doing an IPA meet in Rhode Island on October 23rd… im worried because Sheiko will end just a few weeks before it and I feel like I shouldnt be doing the final week (which is where I max) that soon before. Hope that made sense! Really need some advice on this, it will be greatly appreciated.
A lot of guys like to hit a ‘max’ number three weeks out from the meet. You could always not go all out and then just taper down from that week. What are you thinking about hitting at the end of Sheiko?
[quote]165StateChamp wrote:
A lot of guys like to hit a ‘max’ number three weeks out from the meet. You could always not go all out and then just taper down from that week. What are you thinking about hitting at the end of Sheiko?[/quote]
The meet is on the 23rd, and I would finish sheiko 2 weeks before that. Im not sure if that’s a good idea, or if that’s how the program is suppose to work.
I would like to hit 405/305/540 in the meet.
8-10-10
Wk4D2
Bench: (paused)
160x1x3
190x1x3
220x1x3
255x2x3
270x3x2
Deadlift:
260x1x3
315x1x3
365x2x2
415x2x3
440x2x2
Bench: (paused)
175x1x5
205x1x5
235x3x4
DB fly’s and lunges.
Bench felt strong, dropped my max 10 pounds, both the 255 and 270 sets were PR’s for pauses. My form wasn’t to great for deadlift’s, but the weight was easy.
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
A lot of guys like to hit a ‘max’ number three weeks out from the meet. You could always not go all out and then just taper down from that week. What are you thinking about hitting at the end of Sheiko?[/quote]
The meet is on the 23rd, and I would finish sheiko 2 weeks before that. Im not sure if that’s a good idea, or if that’s how the program is suppose to work.
I would like to hit 405/305/540 in the meet.[/quote]
Here’s my recommendation. Run weeks 1-8, repeat weeks 5 and 6, then run weeks 9-12 leading into the meet. If you are feeling really beat up after week 8, run weeks 1 and 2, then 9-12. Do not increase maxes going into weeks 9-12.