I know whatchu mean, thats why I throw normal squat and bench into the rotation. 
evrn though people say not to, idun see the problem
[quote]PlainPat wrote:
[quote]XArena wrote:
Wonder how much this raised yer squat[/quote]
Possibly 30 lbs considering I hit 240x2 off the box today. Thats the problem, I can’t goddamn tell because theres so much variation.[/quote]
I thought you could have done normal squat as ME lower. My squat increased about the same so far.
[quote]Macmade wrote:
[quote]PlainPat wrote:
[quote]XArena wrote:
Wonder how much this raised yer squat[/quote]
Possibly 30 lbs considering I hit 240x2 off the box today. Thats the problem, I can’t goddamn tell because theres so much variation.[/quote]
I thought you could have done normal squat as ME lower. My squat increased about the same so far. [/quote]
Yeah technically not, you’re not supposed to use the exact contest lift at any point in training.
oh wow. I’ve been doing this routine WRONG. Thanks alot XArena.
1/31/12
Gonna go work up to a true 1RM Bench right now then add in the reverse bands and attempt to hit 215 w/ no boards.
[quote]Macmade wrote:
oh wow. I’ve been doing this routine WRONG. Thanks alot XArena. [/quote]
I told you yer not supposed to do the squat bench and dead, you chose to fucker
[quote]XArena wrote:
[quote]Macmade wrote:
oh wow. I’ve been doing this routine WRONG. Thanks alot XArena. [/quote]
I told you yer not supposed to do the squat bench and dead, you chose to fucker[/quote]
Yeah only variations bro.
1/31/12
I’ve decided instead of 5/3/1 I’m gonna go sheiko after this week of 5/3/1 as I’ve been asking Det questions and feel confident enough doing it. Plus I’ll have my form down like its nothing.
ME Upper
-ME: Pinky on Rings Working to paused 1RM then Reverse Lights ( ALL REPS PAUSED)
45x2x5
65x5
75x5
85x5
100x5
120x3
140x3 (Not hard at all. Easy for paused)
150x1 (OK Not bad)
160x1 (Hard but I got that. Gonna use this for sheiko)
180x1 (Added bands here)
195x1 (OK)
205x1 (hard shut it down here. Still A PR because I hit 215x1 off a board last time)
-Floor Rolling DB Extensions
10x12
25x25,20,15
-DB Front Raise
10x10
20x10,10,10,10,10,10
=Prowler Arm over Arm Rowing
+50lbs x60reps total
Good workout today will use 160 as my 1RM for sheiko and 240 for my squat max. Will test deadlift on DE day this week.
2/1/12
News on the stat girl front, took her out for a date this past weekend. All went well probably going out again this weekend, but been chilling in school with her. She said shes into me so, win.
Can’t condition today not enough time based on the match for wrestling and goddamn homework.
for your 1RM for sheiko I would advise you use fair squat and deadlift maxes, but increase the bench max slightly. Instead of 160, I would got with 168.75 or about a 5% just. This is also convenient because then your 80% sets are exactly 135. Also, pause every rep of bench. Also, keep the chest flys to like 10lb dumbells. But do them.
Also, you might want to add in some rear delt raises and bicep curls 1-2 times a week for prehab. These are my 30 second suggestions for sheiko. Good luck. Hope you are starting with sheiko 29. If there are any exercises that don’t seem important to you (mostly the deadlift ones I mean), then you can switch em. These programs are just an EXAMPLE of what some guy sheiko trained did.
So, if for example you are super fast off the floor but can’t lock out… DOnt do deficit pulls and instead do rack pulls. If your bench lockout sucks, do close grips or board work. Often, it even works well to add in 2-3 sets of board work after you finish the programmed sets. I wouldnt add until you see how you deal with volume though.
[quote]arramzy wrote:
for your 1RM for sheiko I would advise you use fair squat and deadlift maxes, but increase the bench max slightly. Instead of 160, I would got with 168.75 or about a 5% just. This is also convenient because then your 80% sets are exactly 135. Also, pause every rep of bench. Also, keep the chest flys to like 10lb dumbells. But do them.
Also, you might want to add in some rear delt raises and bicep curls 1-2 times a week for prehab. These are my 30 second suggestions for sheiko. Good luck. Hope you are starting with sheiko 29. If there are any exercises that don’t seem important to you (mostly the deadlift ones I mean), then you can switch em. These programs are just an EXAMPLE of what some guy sheiko trained did.
So, if for example you are super fast off the floor but can’t lock out… DOnt do deficit pulls and instead do rack pulls. If your bench lockout sucks, do close grips or board work. Often, it even works well to add in 2-3 sets of board work after you finish the programmed sets. I wouldnt add until you see how you deal with volume though.[/quote]
Yeah gonna go 29 37 to something dont know yet maybe 29,30,40 after the first 29 and 37. Was planning on doing Face pulls and flys alternating just to get the rear delt work in. Was gonna use 165 so its a little bit over like 3% for bench. And I knew to pause em. Thanks for the advice man.
2/2/12
-Sumo Deads Working to 1RM
65x2x5
115x5
135x5
165x3
205x3
245x1
285x1 (add belt here)
315x1 (Couldn’t BUDGE this sucker sumo. Went to conventional here and moved it easy, so I guess my leverages are more suited to conventional. +10lb pr)
330x1 (+25lb PR. Hard, got a video coming up later.)
-SLDLs
135x10
185x6
215x6
235x3
-Big Ol’ Circuitx20x3 (all with light band)
Band Ham Curls
Band GM’s
Band Pulldown Abs
Good ass session video up later.
[quote]PlainPat wrote:
2/1/12
News on the stat girl front, took her out for a date this past weekend. All went well probably going out again this weekend, but been chilling in school with her. She said shes into me so, win.
Can’t condition today not enough time based on the match for wrestling and goddamn homework.[/quote]
GET IT.
CS
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
2/1/12
News on the stat girl front, took her out for a date this past weekend. All went well probably going out again this weekend, but been chilling in school with her. She said shes into me so, win.
Can’t condition today not enough time based on the match for wrestling and goddamn homework.[/quote]
GET IT.
CS[/quote]
Theres actually some legit problems, like just fucked up shit with her and how she thinks.
LOL and I love how I get a comment on this but not the 330 deadlift PR hahah.
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
2/1/12
News on the stat girl front, took her out for a date this past weekend. All went well probably going out again this weekend, but been chilling in school with her. She said shes into me so, win.
Can’t condition today not enough time based on the match for wrestling and goddamn homework.[/quote]
GET IT.
CS[/quote]
The 330 deadlift was alright as well.
[quote]arramzy wrote:
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
2/1/12
News on the stat girl front, took her out for a date this past weekend. All went well probably going out again this weekend, but been chilling in school with her. She said shes into me so, win.
Can’t condition today not enough time based on the match for wrestling and goddamn homework.[/quote]
GET IT.
CS[/quote]
The 330 deadlift was alright as well.[/quote]
Thanks man I’ll hit up a video once I finish some homework for the night.
2/2/12
OH And just looking back just realized I just accomplished two of my goals, actually surpassed both. I hit my 315x1 deadlift and went past to a 330. I skipped the 155 bench and went straight to 160. So this log is now officially a WIN.
New goals:
405 deadlift obviously
185 bench shortterm, 225 longer term
255 squat (I haven’t actually free squatted 240 but I hit it from a box so I’m pretty close to it I’m assuming)
[quote]PlainPat wrote:
2/2/12
OH And just looking back just realized I just accomplished two of my goals, actually surpassed both. I hit my 315x1 deadlift and went past to a 330. I skipped the 155 bench and went straight to 160. So this log is now officially a WIN.
New goals:
405 deadlift obviously
185 bench shortterm, 225 longer term
255 squat (I haven’t actually free squatted 240 but I hit it from a box so I’m pretty close to it I’m assuming)[/quote]
You hit a 25lb deadlift PR and are switching programs? Nothing against sheiko cause obviously it works but when your seeing incredible gains I dont see why your in such a hurry to change. The fact your squat form went to hell wasn’t the programs fault.
[quote]clutz15 wrote:
[quote]PlainPat wrote:
2/2/12
OH And just looking back just realized I just accomplished two of my goals, actually surpassed both. I hit my 315x1 deadlift and went past to a 330. I skipped the 155 bench and went straight to 160. So this log is now officially a WIN.
New goals:
405 deadlift obviously
185 bench shortterm, 225 longer term
255 squat (I haven’t actually free squatted 240 but I hit it from a box so I’m pretty close to it I’m assuming)[/quote]
You hit a 25lb deadlift PR and are switching programs? Nothing against sheiko cause obviously it works but when your seeing incredible gains I dont see why your in such a hurry to change. The fact your squat form went to hell wasn’t the programs fault.[/quote]
Read back I wrote that I said it wasn’t the programs fault or box squattings fault. I’ll never know how I react to different things if I don’t try them. All the advice in the world is useless if you can’t figure out if it works for you.
[quote]PlainPat wrote:
[quote]clutz15 wrote:
[quote]PlainPat wrote:
2/2/12
OH And just looking back just realized I just accomplished two of my goals, actually surpassed both. I hit my 315x1 deadlift and went past to a 330. I skipped the 155 bench and went straight to 160. So this log is now officially a WIN.
New goals:
405 deadlift obviously
185 bench shortterm, 225 longer term
255 squat (I haven’t actually free squatted 240 but I hit it from a box so I’m pretty close to it I’m assuming)[/quote]
You hit a 25lb deadlift PR and are switching programs? Nothing against sheiko cause obviously it works but when your seeing incredible gains I dont see why your in such a hurry to change. The fact your squat form went to hell wasn’t the programs fault.[/quote]
Read back I wrote that I said it wasn’t the programs fault or box squattings fault. I’ll never know how I react to different things if I don’t try them. All the advice in the world is useless if you can’t figure out if it works for you.[/quote]
You said it wasn’t box squattings fault but later you implied it was the westside template that didnt allow you to free squat/lose your squat form. Either way it wasn’t a shot at you or your squat just saying your still looking for what works after smashing a huge PR, you may have found it is all… haha