[quote]hel320 wrote:
When you say keeping your shoulders tight do you mean like trying to push your shoulder blades together?[/quote]
That and keeping the bar and my body parts in a groove.
When doing Sheiko and the reps are low, I’m good, but now I feel like I’m wiggling and not staying in the groove as I get closer to rep maxes.
Week 3 (unload) Day 1
Squat
BWx20
45x15
135x10
225x3
305 (65%) x5 / 4 sets
Overhead Squat
95x10 / 2 sets
Speed Bench
135x10
185x5
215x2 / 6 sets
Standing Behind the Neck Press
45x10
95x8
95x8
95x10
Lateral Raise
15’s x 10 / 3 sets
DB Tri Extension
30’s x 10 / 3 sets
[quote]danjo228 wrote:
hel320 wrote:
When you say keeping your shoulders tight do you mean like trying to push your shoulder blades together?
That and keeping the bar and my body parts in a groove.
When doing Sheiko and the reps are low, I’m good, but now I feel like I’m wiggling and not staying in the groove as I get closer to rep maxes.
[/quote]
Hey Danjo, I think 1-arm (Kroc) rows and other rowing movements are going to help your bench stability more.
Maybe…
OL
Damn nice pulling there, dude.
[quote]JoeGood wrote:
Damn nice pulling there, dude.[/quote]
I second this.
I know you guys aren’t talking about my unload. Lol.
Week 3 (unload) Day 2
Bent Row
135x10
185x5 / 4 sets
Lat Pull Down
100x10
140x6 / 4 sets
Speed Deadlift
135x10
225x5
315x2 / 6 sets
Bent lateral Raise
15’s x 10 / 3 sets
BB Curl
50x10
70x5 / 3 sets
Got to the gym very late, training done in about 20min.
Week 3 (unload) Day 3
Front Squat
45x10
135x10 / 3 sets
Bench
135x10
185x5
230x5 / 4 sets
Military Press
135x5 / 4 sets
Javelin Press
30x15+15
40x10+10 / 2 sets
Narrow Bench
195x5 / 3 sets
How’s school going? Great you’re still hitting the gym as busy as you are.
Week 3 (unload) Day 4
Deadlift
135x10
225x5
325x5 / 4 sets
Good Morning
135x10
225x5 / 2 sets
Bent Row
135x10 / 3 sets
Hack Shrug
225x5 / 3 sets
Lat Pull Downs
120x10 / 3 sets
Alt DB Curls
25’s x 10 / 2 sets
[quote]ecogenx wrote:
How’s school going? Great you’re still hitting the gym as busy as you are.[/quote]
This semester I’m settling in. I’m taking two courses, chem II and microbiology before nursing school starts in May.
It was a tough go, I have been out of school a long time. I had to put in a lot of time the first couple of weeks in chem to figure out what was going on.
Week 4 Day 1
A week to work up to 1x5@85%, but see if I can push it a bit.
Squat
45x15
135x10
225x5
315x2
365x1
405x6 (with belt) This was all out, blew my load.
405x3 (w/o belt)
315x5
Deadlift
135x10
225x5
315x2
405x1
435x8 (belt)
315x5
Leg Press
12 plates x 5
16 plates x 7
16 plates x 8
Chins
BWx3 / 6 sets
Great workout. Nice numbers on the squat and deadlift. You must deadlift 500+. You missed a good meet in Manchester. There was a good turn out and everyone was very friendly. Maybe see you in the fall.
[quote]ecogenx wrote:
Great workout. Nice numbers on the squat and deadlift. You must deadlift 500+. You missed a good meet in Manchester. There was a good turn out and everyone was very friendly. Maybe see you in the fall.[/quote]
I was actually debating dragging my daughter up there with me to go watch, but my wife would have gone nuts. You did a great job eco.
I looked into doing the meet, but I decided to do either the Gym Masters (unsanctioned) in Peabody Mass on Mar 7th, but it turned out that was the day I’m leaving for vacation. I can’t wait BTW. I also thought about the AAPF Push-pull, but that’s the day after I get back.
I feel kind of like when I was in my 20’s. I made plans on doing the ADFPA New England’s in 94, but I tore an oblique squatting about six weeks out, then again in 95, but the high school football team I was working with had their super bowl on that day. Some of the regulars thought I was full of hot air.
Thanks for the comment. I did 500 at the APA White Mountain in 08 and 505 at the APA Maine Iron Bash last summer. I would really like to get my squat to 500.
Week 4 Day 2
Bench
45x25
135x10
185x5
225x2
275x1
305x5
305x3
275x6
Military Press
95x10
135x3
155x1
170x6
155x6
Narrow Bench
185x5
225x1
255x5
235x6
Bent Row
135x10 / 3 sets
Standing DB Military Press
30’s x 10 / 3 sets
Cable Push Down
7x10 / 3 sets
Be good everyone. I leave for Florida for a week tomorrow.
looking strong…
Have a good vacation.
kmc
[quote]danjo228 wrote:
Week 4 Day 2
Bench
45x25
135x10
185x5
225x2
275x1
305x5
305x3
275x6
Military Press
95x10
135x3
155x1
170x6
155x6
Narrow Bench
185x5
225x1
255x5
235x6
Bent Row
135x10 / 3 sets
Standing DB Military Press
30’s x 10 / 3 sets
Cable Push Down
7x10 / 3 sets[/quote]
Straight up strong! Lots of volume. Nice work bro.
Back from vaca, back to business.
Sheiko 4 week
Week 1 Day 1
Squat
BWx20
BWx15
45x15
135x10
235x5
285x4 / 2 sets
330x3 / 2 sets
375x2 / 5 sets
Bench
135x10
175x5
215x4
250x3 / 2 sets
285x3 / 6 sets
Narrow Bench
185x10 / 5 sets
Squat
45x15
135x10
235x5
285x4
330x4 / 5 sets
DB Split Squats
50’s x 10 +10 / 2 sets
Abs
Yeah, week off, then Sheiko.
The soreness is settling in. I hope I can deadlift tomorrow.
Which SHeiko program you doing this time?