Ok, got a training log to post from friday, but I’m too lazy right now. I’ll post it tomorrow with mondays.
But I need some input on my immediate future.
My plans right now are this, finish this 4 week cycle of Sheiko and test my maxes again (second time in 10 weeks). I still truly think I can hit the number I want (285/295 bench, 385 squat, 475 deadlift).
After that the choices begin, I think it’d be smart to go with a de-load week, but I usually suck with those. Then I want to go straight into another Sheiko 29 with my new numbers, and then instead of testing my maxes again, bump all the numbers by 5-10 pounds and go into Sheiko 37. So I’ll have 8 straight weeks of Sheiko, then test my maxes again.
I don’t think I can keep expecting these big jumps from 4 week blocks. I know I’m good for one more, but after that I’m not too sure. I think going 8 weeks with slightly adjusted maxes halfway through will guarantee me the 315 bench, 405 squat and 500 deadlift after it’s all said and done. Then I’ll re-evaluate my goals and move on.
What do you guys think?
p.s. knees are feeling good, shoulder is feeling great, not getting sick yet, still really excited to train, appetite still up, weight still slightly drifting down, and I’ve been doing 3 day a week Sheiko then a 4th upper back and biceps day
[quote]Qaash wrote: Workout A BB incline press
45x12
95x6
135x4
185x2 205x7+3+3=13 Seated DB shoulder press
35²x12 55²x10+5+4=19 Incline DB triceps extension
55x10 75x12+7+6=25 Lat pull-down
86x12 156x9+5+4=18 Deadlift
135x10
205x5
255x3 300x4
275x9
My first session of my five month bulk training and I’m fried. I know you recognize the structure and you’re correct. I’ll be following DC for the next few months as I try to add some much needed size to my frame.
So far I already need to increase the weights on at least two exercises as I surpassed my target reps. Deads were another matter. I thought my eyes were gonna pop outta my head. The stretches were as painful as most described. I held each for 45 seconds each.
I’m looking forward to the next few months as I push my strength levels to new personal bests.[/quote]
Haven’t checked any of the DC threads recently, have you posted your whole rotation+rep-ranges yet?
Reason I’m asking are the incline DB extensions… If you feel that you can progress fast and “easy” on those, then ok… And if you think that your elbows won’t hate you for doing them
Rest looks good. Shovel in the food man, you don’t always have to wait with increasing the weight until you hit the top of your rep range with the previous weight… You’re gonna gain extra strength from session to session anyway, so if food intake is sufficient then you can often do something like:
Session 1 - CGP, 20015RP (was shooting for 12-20RP)
Session 2(2 weeks later) - CGP, 22014RP or even 16-17RP (happens if you do things right! Won’t happen all the time, obviously, but yeah)
Take the stretches up to 1 min or even 1 min 30 sec… They are vitally important.
[quote]Cephalic_Carnage wrote:
Take the stretches up to 1 min or even 1 min 30 sec… They are vitally important.
[/quote]
I usually hate the words “No pain, no gain”, but well… after doing 1m30s stretches for the first time, someone is gonna redefine their whole concept of what “pain” is.
Just for the heck of it, I’ll try 1m30s stretches for my quads today, gonna do some leg presses.
No new PR’s or anything, but a solid workout all around last night:
A1. Bench
135 x8
185 x8
205 x6/6/6
A2. Bent-Over BB Row
135 x12
185 x8
205 x8/8/10
B. DB Incline Bench
70’s x10
75’s x6/6
C. Kroc Rows
100 x15/18
D1. Dips
bw x10/10/10
D2. Chin-Ups
bw x4/4/4
By the time I got to dips & chin-ups, I was pretty beat up. I expected to be able to get 6-8 reps each set, but I guess the BB rows and Kroc rows took more out of me than I thought.
[quote]Cephalic_Carnage wrote:
Qaash wrote: Workout A BB incline press
45x12
95x6
135x4
185x2 205x7+3+3=13 Seated DB shoulder press
35²x12 55²x10+5+4=19 Incline DB triceps extension
55x10 75x12+7+6=25 Lat pull-down
86x12 156x9+5+4=18 Deadlift
135x10
205x5
255x3 300x4
275x9
My first session of my five month bulk training and I’m fried. I know you recognize the structure and you’re correct. I’ll be following DC for the next few months as I try to add some much needed size to my frame.
So far I already need to increase the weights on at least two exercises as I surpassed my target reps. Deads were another matter. I thought my eyes were gonna pop outta my head. The stretches were as painful as most described. I held each for 45 seconds each.
I’m looking forward to the next few months as I push my strength levels to new personal bests.
Haven’t checked any of the DC threads recently, have you posted your whole rotation+rep-ranges yet?
Reason I’m asking are the incline DB extensions… If you feel that you can progress fast and “easy” on those, then ok… And if you think that your elbows won’t hate you for doing them
Rest looks good. Shovel in the food man, you don’t always have to wait with increasing the weight until you hit the top of your rep range with the previous weight… You’re gonna gain extra strength from session to session anyway, so if food intake is sufficient then you can often do something like:
Session 1 - CGP, 20015RP (was shooting for 12-20RP)
Session 2(2 weeks later) - CGP, 22014RP or even 16-17RP (happens if you do things right! Won’t happen all the time, obviously, but yeah)
Take the stretches up to 1 min or even 1 min 30 sec… They are vitally important.
Good luck DCing it, brother![/quote]
I posted it over in the Puppy Pound at IM and got feed back there. The DB extensions don’t hurt the elbows as long as I keep the form tight.
[quote]Qaash wrote:
I posted it over in the Puppy Pound at IM and got feed back there. The DB extensions don’t hurt the elbows as long as I keep the form tight.[/quote]
Ok, I don’t check the puppy pound much if at all. I’ll see if I can find your thread.
Btw, once you get to the heavier DB’s that will likely change (not bullshitting here…), if you have some APT neoprene’s… Those will help a lot.
[quote]Cephalic_Carnage wrote:
Qaash wrote:
I posted it over in the Puppy Pound at IM and got feed back there. The DB extensions don’t hurt the elbows as long as I keep the form tight.
Ok, I don’t check the puppy pound much if at all. I’ll see if I can find your thread.
Btw, once you get to the heavier DB’s that will likely change (not bullshitting here…), if you have some APT neoprene’s… Those will help a lot.
[/quote]
It’s under my name, Qaash. I do have a question on blasting and cruising, though. Do I stick to the 6-8 weeks blast or just keep going 'til I feel the need to rest and cruise 2 weeks?
[quote]Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:
I posted it over in the Puppy Pound at IM and got feed back there. The DB extensions don’t hurt the elbows as long as I keep the form tight.
Ok, I don’t check the puppy pound much if at all. I’ll see if I can find your thread.
Btw, once you get to the heavier DB’s that will likely change (not bullshitting here…), if you have some APT neoprene’s… Those will help a lot.
It’s under my name, Qaash. I do have a question on blasting and cruising, though. Do I stick to the 6-8 weeks blast or just keep going 'til I feel the need to rest and cruise 2 weeks?[/quote]
As a drug-free lifter you can blast up to 12 weeks or so… This is quite individual, but I usually blast for 8-9 weeks, then I start taking an additional off-day here and there (can do that before as well, of coruse) where needed to be able to blast a little longer… And then, when I stall on multiple exercises at once (well, when I don’t manage to get at least 2 extra reps or a weight increase anymore) and food is coming out of my ears and stuff… I cruise.
Also consider the way your joints feel etc.
If you’re just kinda down by week 6 or so, take the day off, get your eating and sleep back in order and blast on…
There is no set rule for how long a blast should last.
Hell, if you want then you can do what a lot of the assisted guys do:
Blast for 4 weeks, really pile up the weight and stuff yourself until you burst… Then 2 weeks cruising, back to 4 weeks blasting etc… Works better with gear due to the additional boost to strength gain and intensity (which at the same time reduces possible blast length).
[quote]Cephalic_Carnage wrote:
Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:
I posted it over in the Puppy Pound at IM and got feed back there. The DB extensions don’t hurt the elbows as long as I keep the form tight.
Ok, I don’t check the puppy pound much if at all. I’ll see if I can find your thread.
Btw, once you get to the heavier DB’s that will likely change (not bullshitting here…), if you have some APT neoprene’s… Those will help a lot.
It’s under my name, Qaash. I do have a question on blasting and cruising, though. Do I stick to the 6-8 weeks blast or just keep going 'til I feel the need to rest and cruise 2 weeks?
As a drug-free lifter you can blast up to 12 weeks or so… This is quite individual, but I usually blast for 8-9 weeks, then I start taking an additional off-day here and there (can do that before as well, of coruse) where needed to be able to blast a little longer… And then, when I stall on multiple exercises at once (well, when I don’t manage to get at least 2 extra reps or a weight increase anymore) and food is coming out of my ears and stuff… I cruise.
Also consider the way your joints feel etc.
If you’re just kinda down by week 6 or so, take the day off, get your eating and sleep back in order and blast on…
There is no set rule for how long a blast should last.
Hell, if you want then you can do what a lot of the assisted guys do:
Blast for 4 weeks, really pile up the weight and stuff yourself until you burst… Then 2 weeks cruising, back to 4 weeks blasting etc… Works better with gear due to the additional boost to strength gain and intensity (which at the same time reduces possible blast length).
Hm, did something new on todays workout (after som real nice leg press and seated calf raise work)…:
I broke the crunch machine in half!
I wouldn’t even imagine that was possible, but today it happened… Kind of sucks. Luckily, I don’t guess I don’t have to pay for it or anything like that.
Well, that’s one more thing accomplished in life ;D
[quote]pinkponyz wrote:
Hm, did something new on todays workout (after som real nice leg press and seated calf raise work)…:
I broke the crunch machine in half!
I wouldn’t even imagine that was possible, but today it happened… Kind of sucks. Luckily, I don’t guess I don’t have to pay for it or anything like that.
Well, that’s one more thing accomplished in life ;D[/quote]
Lol, one item crossed off the “being hardcore”-list
pinkponyz’ Being Hardcore list:
Shat myself during heavy squats -
Broke crunch-machine in half - Done
Tore pants while squatting -
Broke the smith machine with too much weight -
Bent 5 or more Olympic bars -
Tore Straps while Rack Pulling (need new ones after every rep) -
Nobody minds me curling in the squat rack with straps, sleeves and wraps on because my arms are 22 inches and I weigh 320 lbs or -
Wore clown pants for leg training -
Need to use the biggest APT neoprenes available (knee sleeves) on my elbows because my arms are so big that that’s the only size that fits and the edges still fray when curling or doing Smith RGB’s -
Whenever I complain about lack of available food, People in the vicinity run for the hills -
Made Flex Wheeler cry (ok, that’s kinda easy)
My light elbow warmup before every pressing session consists of doing 30 pushdowns with the stack + 2 plates. (only counts if training at a gym with proper stacks) -
Got thrown out of at least 4 gyms for making measurable progress -
Did dumbbell kickbacks today. With the 100’s. -
Loaded a squat machine up with 900 lbs… And then proceded to do push-presses on it for reps (that one’s for BN).
Am getting down 550-600 grams of protein per day and yeah, I actually need that much -
I don’t know what it was (I would guess the higher rep squats), but my quads were shot by the time I got to leg extensions. I have been holding the top of each rep for 2 seconds, but today I was lucky to be able to hold a very brief pause. Did 10:00 incline fast walking on the treadmill afterward so I will be able to walk tomorrow
[quote]Cephalic_Carnage wrote:
pinkponyz wrote:
Hm, did something new on todays workout (after som real nice leg press and seated calf raise work)…:
I broke the crunch machine in half!
I wouldn’t even imagine that was possible, but today it happened… Kind of sucks. Luckily, I don’t guess I don’t have to pay for it or anything like that.
Well, that’s one more thing accomplished in life ;D
Lol, one item crossed off the “being hardcore”-list
pinkponyz’ Being Hardcore list:
Shat myself during heavy squats -
Broke crunch-machine in half - Done
Tore pants while squatting -
Broke the smith machine with too much weight -
Bent 5 or more Olympic bars -
Tore Straps while Rack Pulling (need new ones after every rep) -
Nobody minds me curling in the squat rack with straps, sleeves and wraps on because my arms are 22 inches and I weigh 320 lbs or -
Wore clown pants for leg training -
Need to use the biggest APT neoprenes available (knee sleeves) on my elbows because my arms are so big that that’s the only size that fits and the edges still fray when curling or doing Smith RGB’s -
Whenever I complain about lack of available food, People in the vicinity run for the hills -
Made Flex Wheeler cry (ok, that’s kinda easy)
My light elbow warmup before every pressing session consists of doing 30 pushdowns with the stack + 2 plates. (only counts if training at a gym with proper stacks) -
Got thrown out of at least 4 gyms for making measurable progress -
Did dumbbell kickbacks today. With the 100’s. -
Loaded a squat machine up with 900 lbs… And then proceded to do push-presses on it for reps (that one’s for BN).
Am getting down 550-600 grams of protein per day and yeah, I actually need that much -
