[quote]mrodock wrote:
[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.
[/quote]
Haha I have to say this is much better than my plan. I would go with this.
Thanks for the responses guys, Mrodock I will do as you suggested. Thank you very much.
Video from Saturday and monday:
Haven’t really been able to post in the last few days.
8-11-10
WkD3
Can’t remember everything, lost the paper I wrote it down on. But I worked up to 5 sets of 3 with 310 on squats and 4 or 5 sets of 220 on bench.
8-14-10
Wk5D1
Bench: (paused)
160x1x5
190x1x4
220x2x3
235x4x3
Skwat:
195x1x5
230x2x5
270x5x5- Only belted up on the last 2 sets
Bench: (paused)
175x1x5
205x2x4
220x5x4- Really tuff sets.
DB fly: 20x5x10
Gm’s: 135x5x3
AWESOME NEWS Strained my hamstring on the 3 set of GM’s. It’s not too bad, but it may require more than a few days rest.
8-16-10
Wk5D2
Deadlift:
260x1x5
315x2x5
365x2x4
390x4x3
Bench: (paused)
175x1x5
205x1x5
220x5x4
Dip: 5x8
DL from knees:
260x1x5
315x2x5
365x2x4
415x4x3
Everything was pretty good, could stay pretty tight on bench and the deadlifts moved at an ok speed. A few calluses ripped off on my left hand… so that made the block pulls really tuff.
I don’t think I could ever get used to this much volume.
Glad to hear your hammys are fine or good enough to DL
Strong pants!!
[quote]ALKoHoLiK wrote:
Glad to hear your hammys are fine or good enough to DL
Strong pants!![/quote]
Thanks brotha! I was pretty worried they would have shit the bed on the block pulls, but luckily they held up.
8-18-10
Bench: (paused)
160x1x5
190x1x5
220x2x4
235x2x3
255x2x2
270x2x1
255x2x2
235x2x3
205x1x5
175x1x7
DB fly: 20x5x10
Curls and DB rows
COULDNT FUCKING SQUAT. I did my normal warmup and everything was fine until my first set of 230, and then the top of my quad on my left leg started hurting really bad. It was a weird pain, not a pull or even a strain… just a really heavy ache.
[quote]BlackLabel wrote:
8-18-10
Bench: (paused)
160x1x5
190x1x5
220x2x4
235x2x3
255x2x2
270x2x1
255x2x2
235x2x3
205x1x5
175x1x7
DB fly: 20x5x10
Curls and DB rows
COULDNT FUCKING SQUAT. I did my normal warmup and everything was fine until my first set of 230, and then the top of my quad on my left leg started hurting really bad. It was a weird pain, not a pull or even a strain… just a really heavy ache.[/quote]
Other than soft tissue work and hip mobility exercises I’m not sure what else you can do. Hope it gets resolved quickly.
Thank ya sir… im still incredibly unflexible, so im sure thats the cause for all this.
8-23-10
DL to knees:
260x1x4
315x2x4
365x4x4
Bench: Skipped it
Deadlift:
260x1x4
315x1x4
365x2x3
390x5x3
Deadlifts felt solid, form was really good and the weight moved at a decent speed. Only thing that sucked was the calluses ripping on my hand…
The reason I skipped bench was because I was pretty mad on saturday that I couldnt squat, so I said fuck it im gonna bench heavy. So I busted out a 300 paused bench (pretty easy I might add). It was stupid but I dont really care, hopefully im recovered by saturday because I figured out what has been bothering my quads. A few months ago, to help stop my knees from bowing out on squat I started pointing my toes forward. Now I know that it didnt have much effect, and all it did was create alot of stress on my (very) unflexible legs.
Couldnt squat again… pain wasnt as much, but my right hip flexor still had an ache. Did some research on here and people seem to have good results from lots of foam rolling. Ill do that and hopefully be as good as new this time next week.
Hope this doesnt fuck up everything for my meet.
Weighed 220.5 this morning… lightest ive been in a long time.
The hip flexor is getting better, ive foam rolled/used a tennis ball on it a few times, along with icing. Dont think I will be ready to squat today, I think ill just wait to train on monday.
[quote]BlackLabel wrote:
Weighed 220.5 this morning… lightest ive been in a long time.
The hip flexor is getting better, ive foam rolled/used a tennis ball on it a few times, along with icing. Dont think I will be ready to squat today, I think ill just wait to train on monday.[/quote]
Ahh so thats what i gotta catch up to… You make the move to school?
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Weighed 220.5 this morning… lightest ive been in a long time.
The hip flexor is getting better, ive foam rolled/used a tennis ball on it a few times, along with icing. Dont think I will be ready to squat today, I think ill just wait to train on monday.[/quote]
Ahh so thats what i gotta catch up to… You make the move to school? [/quote]
Well I plan on putting on 30 lbs this winter, lol.
And yea I did last week, I see your up at Uconn now. Still plannin on goin out for the track team?
8-8-10
Chest/upper back
Incline BB:
barx10
135x12
155x12
185x10
205x8 + 2 assisted reps
Incline DB:
60x12
65x12
75x10 + 1 assisted
Flat DB: 65x3x10
Lat pulldown:
130x12
140x12
150x6- dropset to 140 did 5 more
Cable row:
Worked up to 150x12
DB shrugs:
50
60
70
80x2x12
Yea… im doin the bodybuilding thing now. Feels good to get my swole on.
My routine is gonna look like this.
Monday: Chest/upper back
Tuesday: Legs
Wednesday: Biceps
Thursday: Shoulders+triceps
Friday: Deadlift+ back
What yall think? I wont be going insanley heavy on back, but im still worried that I wont be recovered enough from fridays workout on mondays… any thoughts?
[quote]BlackLabel wrote:
My routine is gonna look like this.
Monday: Chest/upper back
Tuesday: Legs
Wednesday: Biceps
Thursday: Shoulders+triceps
Friday: Deadlift+ back
What yall think? I wont be going insanley heavy on back, but im still worried that I wont be recovered enough from fridays workout on mondays… any thoughts?[/quote]
It looks fine, if you feel like your back needs more time to recover just give go light on Monday or don’t train it at all that day.
Make sure you take NO Xplode though, you’ll get crazy pumps yo so you can get teh swoled gunz bra.
I have been toying with the idea of doing some more bodybuilding style training for a while myself, goodluck on the journey to swoledom.
[quote]BlackLabel wrote:
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Weighed 220.5 this morning… lightest ive been in a long time.
The hip flexor is getting better, ive foam rolled/used a tennis ball on it a few times, along with icing. Dont think I will be ready to squat today, I think ill just wait to train on monday.[/quote]
Ahh so thats what i gotta catch up to… You make the move to school? [/quote]
Well I plan on putting on 30 lbs this winter, lol.
And yea I did last week, I see your up at Uconn now. Still plannin on goin out for the track team?[/quote]
Yeah i am, those tryouts go off the 22nd i think. are you? 30 lbs may be hard to catch up on…
[quote]VikingsAD28 wrote:
It looks fine, if you feel like your back needs more time to recover just give go light on Monday or don’t train it at all that day.
Make sure you take NO Xplode though, you’ll get crazy pumps yo so you can get teh swoled gunz bra.
I have been toying with the idea of doing some more bodybuilding style training for a while myself, goodluck on the journey to swoledom.[/quote]
Thanks for the input. As for the NO Xplode im way ahead of you, I got 10 pounds and some roofies on the way to my house. Im ready to hit the party scene.
And it’s a nice change from powerlifting… I can actually preform daily tasks without becoming tired (like masturbating).
[quote]Raw Meat wrote:
Yeah i am, those tryouts go off the 22nd i think. are you? 30 lbs may be hard to catch up on…
[/quote]
Very nice, I saw your doing football and track. I wont be trying out for anything, just focusing on school and what not.
I weighed 227 last week, havent checked my weight since then. Get movin mang.