So far I’ve done CG Bench, CG Floor Press and I think this coming Monday I’ll give CG Incline a whirl. For my final accumulation week I may do a 1 or 2 board. I’m not a huge fan of boards for raw work so this is yet undecided.
I’m also considering long pause (5 count maybe?) CG bench as I’m not a huge fan of pressing off pins either.
Other than that – suggestions?
I like all of those. I think my raw bench benefited most from floor press, incline ( I’m garbage at incline and overhead), extra wide grip 5RM, and 2 Board with a long pause. I’m kind of iffy on movements like high boards or reverse bands, where I’m handling bar weight that’s so far from my raw max. My Best reverse band bench is 462 ( which is even more than my best ever SHIRTED bench, which was 441), when I was only raw benching in the 330 range. How was THAT helping me? Simpler ME movements served me pretty well, good choices so far.
Holy shit the strain in that video. I think 2 board would work for me, as I know I’m garbage at them. I’m not sure 1 board is a large enough deviation from a normal press, so I’m iffy on it.
I literally haven’t done incline other than as a supplementary movement, so I’m interested in doing it for ME. What sort of incline would you typically use?
I wish I was around 3 plates raw : ( lol
Squat
308 x 3 x 2 sets
352 x 3 x 6 sets
DE Bench
55kg (~44%)
CG x 3 x 6 sets
NG x 3 x 6 sets
CG x 3 x 6 sets
Time = 12 minutes
I’m basing my percents off of 115 x 3 CG from last week. This “calculates” (if you even believe in these) out to ~278lb max.
I was quite happy to tie the time from last week while adding 5kg. Next week is still accumulation, but the bar did start slowing at the end here. I’ll add 2.5kg instead of 5kg and take a little more rest between the last group of CG’s.
I took two videos of squat. Set 4 and set 6. I didn’t think to start earlier, and only just discovered my sweat pants are an awesome phone cameraman.
This also marked the end of Sheiko 30. Monday commences Sheiko 31. I have a spreadsheet printed that uses +18.75 lbs on my training max (rounded it to 460 lbs), but may drop it to 12.50 lb increase. We’ll see how Monday goes 
EDIT: lol I just remembered I did 110kg x 3, not 115. That’s a ~266lb max, making today’s percent ~46%. Not a huge difference 
Set 4
Set 6
Watching the videos I’ve noticed two things:
lol @ the fit camp music going on in the background. Usually the gym plays rock and metal. At 6am a fitcamp happens. Not so much rock and metal.
Those squats, especially set 6, looked QUICK. They felt hard, but they didn’t look anywhere NEAR hard! I’m happy with that!
[quote]DaveForner wrote:
Holy shit the strain in that video. I think 2 board would work for me, as I know I’m garbage at them. I’m not sure 1 board is a large enough deviation from a normal press, so I’m iffy on it.
I literally haven’t done incline other than as a supplementary movement, so I’m interested in doing it for ME. What sort of incline would you typically use?
I wish I was around 3 plates raw : ( lol[/quote]
I did some 3 and 5 rep maxs with the fat bar on the incline bench, they were very difficult and humbling. I’ve got to agree with you on the one board, I think it’s best used for practice with a bench shirt. Anything I can pause on a one board, I should be able to touch and go to the chest, right? What’s the point?
I’m looking forward to it then. I think I’ll pencil that in as my ME movement for Monday.
Agreed on the bench shirt practice. I find there is a hell of a difference going from 1 board to chest in a shirt, yet not much different between 1 board and chest when raw. I also don’t like high boards for raw, but might like them for shirt. I think the only board I remotely like for raw is 2 board, and even then not too much of it.
GREAT SQUATTIN" VIDS!! It’s weird how your gym is inside, but outside is like right there…
Everyone’s gym seems cooler than mine 
[quote]Spock81 wrote:
GREAT SQUATTIN" VIDS!! It’s weird how your gym is inside, but outside is like right there…
Everyone’s gym seems cooler than mine
[/quote]
Then dont train at a commercial gym
My gym <3
Accessory
Band Pull Aparts
Mini x 20 x 5 sets
DB Row
75 x 10
85 x 10
90 x 12 x 3 sets
Face Pulls
20kg x 12 x 3 sets
Planks
1 plate x 1 min
2 plates x 1 min
Extra
Band pull aparts
Mini x 20 x 5 sets
Mobility shit
Squat
319 x 2/4/6/8/7
Rest 1/1/2/2
This was hard as fuck. The upped training maxes was either a bad idea, or my lower back was just weak. The rounding was absolutely ridiculous (see video). Going to drop the increase down to 12.5 and see how Friday goes.
CG Incline
60kg x 3
70kg x 3
80kg x 3
85kg x 3
90kg x 3
95kg x 3
GhostOD, you were right. These are humbling as hell. I SUCKED at these things. My god. I think they’ll drive the bench up though.
Overall I’m happy with bench today and pissed off about squats. Generally when training starts to suck, I stop caring. I can’t let that happen this time!
Top set of CG Incline. 90 and 85 on youtube channel (David.WA.Forner)
Squat
I think I’ll do Friday with only a 6.25 lbs increase. The lifts were starting to get “easy” towards the end of Sheiko 30, but not 15 pounds extra “easy.” 5 pound increases on the 80% should be fine, probably better than 10lbs with a 12.5 increase. Slow and steady.
There is really nothing wrong with slow and steady. It only took me 5 years to learn that, too. Your incline isn’t even that bad! I have a much larger discrepancy between by incline and my raw bench.
That’s why I still find 5/3/1 quite beautiful in it’s progress and simplicity. I don’t think it’s optimal on its own for a competing powerlifter, but as an offseason it’s golden.
That being said, I think proper (slow and steady, if need be) progression in any program can make that program work. I’m sure I’ll see gains from Sheiko, just have to keep my ego and desire to add weight to the bar in check.
What sort of numbers/discrepancy are we talking on your end? I wasn’t exactly sure what rough degree to set this incline at.