smack<<
looking fine. and I hear you on the bench volume v. load. Sometimes the lower weights for bench I feel like I’m not doing a thing, which can’t be good.
The trick with any lower weight stuff is treat it like it’s heavy. Same setup, same stance, same everything. If it just happens to move faster, so be it.
[quote]frozenkilt wrote:
The trick with any lower weight stuff is treat it like it’s heavy. Same setup, same stance, same everything. If it just happens to move faster, so be it.[/quote]
exactly fk… reduce risk of injury as well and creates muscle memory and CNS pathways… ro something like that.
Oh… and nice butt ma’am 
Frenchie!!! Just poppin’ to say that I am STILL utterly amazed by your work. Super BAMF!! Fuck yeah!! I come in here for inspiration and you supply. So much win in here.
Gorgeous squatters ass! And very, very nice erectors 
Can lick in between?
[quote]inkaddict wrote:
[quote]nlmain wrote:
I haven’t been handling the big wheels much and I’m afraid that when the time comes they will be heavy as hell. [/quote]
They won’t be! Stick with it, and you’ll profit like a boss. My occasional training partner had this same “issue” with the programming, but at his last meet PR’d by 20#'s (402 @ 242) and set state records in bench. All the practice with sub max weights for lots of sets/reps WILL prepare you to take heavy singles for a ride.
[/quote]
My coach was always going on about doing lots of sets at 80% too, so there must be something in it. One of the better competing olylifters around my area to swears by them.
[quote]Mascherano wrote:
Frenchie!!! So much win in here.
Gorgeous squatters ass! And very, very nice erectors [/quote]
X2 those erectors are awesome strong looking !!
Gawd the fucking volume on sheiko good lord! So.much.lifting.
I feel like a total PUSSY hist reading this!
Awesome picture and delicious body.
I’ve been doing seated GMs for the past couple of months and I really like them. It will be great to follow your progress on them in here.
Living vicariously through your lifting as I’m still on couch with bronchitis. 
Lift some for me, K?
oh boy n… yeah. seated gm’s are hard. I’ve done them once before i figured out how to do gm’s in the first place. …and for some reason I thought they’d be easier then the standing ones.
I see gm’s as better with lower wt, done slowly. I could be totally out of line, but gms in my mind shouldn’t be a ball buster, but a slow fiber pulling concentrate on your muscle kinda thing. Also if you suck you gut in while you do them its freaking hard. keep up the fantastic work–> I think of you every time I gym it
Holy hellllll on all that liftin.
And a double holy hell to them schmexy vixen panties! Do want!
oh.my.goodness
volume volume volume
nice work frenchi
Gm leave me for dead- seated seems to work for me
Ouroboro has put up some vids with great technique.
[quote]minimaltechno wrote:
My coach was always going on about doing lots of sets at 80% too, so there must be something in it. One of the better competing olylifters around my area to swears by them. [/quote]
You can get balls strong playing in 75-85% of 1RM for basically 90% of your training. You’ve got to take the heavier stuff from time to time but I swear that’s more mental than anything else.
Actually, that’s the entire thing Wendler based 531 on. He’s got you at 85/90/95% sure, but of 90% of your real 1RM. So 77/81/85% of true 1rm. And you just slowly let the volume do the work.
Spock - standing goodmornings hit my posterior chain: ass, hammies, back. The seated ones seem to focus only on back and abs.
Ink - I don’t doubt your buddy smashed his PRs only that time and again in PW forum it has proven that women can rep the shit out of certain weights that are close to their max. We shall see how it translates for me.
Edgy - I’d much rather bite something else
lula - if I believe anything it’s to give a program it’s proper time and energy. After 12 weeks of giving it my all there will be no doubts.
You made good progress on 5/3/1, right? And that’s submaximal training focused on rep increase. So I’ll be curious to see how the Sheiko works for you. I’m very, very interested in this program.
FK - I agree I have been focusing on getting my setup right everytime.
Bunny - thanks!
Maschy - insert megustaface.jpg.
MT - we shall see in a couple of weeks. I’ve really given this 110%.
LilP - coming from the strongest woman I know, very appreciated.
Hallowed - yes it is nutters. I can’t say I’ve gotten used to it, or that I’m faster. still tracking 2-2.5 hour sessions.
Kimba - there will be a learning curve, but I’m willing to try. I hit the gym 2 days in a row just for you
Brute - suck the gut it in. check. Tap into the collective BAMF energy. It is there for the taking.
Dasher - nice to have you around again. I missed that avi in my log.
Kev- thanks for the info - Oro is always good for learning new ninja skillz. Must go find those.
[quote]kpsnap wrote:
You made good progress on 5/3/1, right? And that’s submaximal training focused on rep increase. So I’ll be curious to see how the Sheiko works for you. I’m very, very interested in this program.[/quote]
Yup I had some great results with my tweaked version.
- 5/3/1 for 3 days a week.
- combined millies with bench not aiming for prs.
- workouts usually lasted 75mins.
- kept accessory to a minimum. 1-2 exercises in the high rep range.
- slow ramp up. usually a minute or 2 break between lifts when hittin 90%
- conditionning only when I felt like it such as the occasional rucking.
started 5/3/1 in mid march:
squats went from 185 to 225x2
deads went from 285 to 305
bench max stayed the same but I went from benching 135x5 to 135x12
this within a 5 month period and I was nowhere near as tired and beat up as I am now.
cam i pick your brain? what is the thing to do after the first 4 weeks? do you recheck maxes?
Hitting it two days in a row to get a couple of workouts in before the vacay.
Sheiko 37 week 2 Day 1
Squats:
120 1x5
140 2x4
165 2x3
190 5x2
Bench:
85 1x5
100 1x5
115 2x3
135 6x2
Squats:
130 1x3
155 1x3
180 3x4
GoodMornings:
135lbs 5x5.
I had plans this evening so I’ll finish my accessory work tomorrow at home. Basically I need to get some flies and pushups done which I can do from home.
[quote]brute_fury wrote:
cam i pick your brain? what is the thing to do after the first 4 weeks? do you recheck maxes?[/quote]
I figured 4 weeks was not enough to really test yet.
I started with Sheiko 29 and my base maxes.
Then I moved to Sheiko 37 and added 5lbs to my max bench and 10lbs to my squats and deads before calculating.
Finally I will hit Sheiko 32 and once again add 5 and 10lbs to my maxes. This should run me 12 weeks. (I’m halfway done).
After 12 weeks I plan on retesting my maxes, giving each lift its own day with plenty of rest time between ramp ups. Also a full 2 days rest before testing the next one. I really want to see some results from this.
i see! thankyou!