Amen. 
I had a tug of war on Saturday 1st. Didn’t do great, seeing as all the other teams were using football boots (soccer for you murrikans).
3rd Oct
I felt like toasted shit today, so I told myself to do just 5 reps with the 26kg DB for overhead press and I’m free to go. So I did. (3x5 week)
Mystery barbell still hasn’t appeared at school…
First good session in a while.
5/3/1 deadlift - 3x3 plus singles
107.5kg x3
122.5kg x3
137.5kg x3
152.5kg x1
165kg x0
165kg x0 - Just didn’t get my mind right for these pulls, didn’t budge.
Speed pulls
8x1, 85kg
Kroc rows
50kg DB
12,10 - I AMAZED myself with this performace.
Back extensions
3x12, +50lb bar - absolutely lit up my P. chain
Bought a back extension bench and some olympic dumbbells - both were great investments.
And I’ve realised I haven’t logged my start of ZMA - been using it for about 10 days now and my sleep is so much better.
Kinda annoyed at my misses at 165kg but it was a long shot I suppose.
I’ll be skipping the squat days for the next week or two until the deload, then introduce them back in as my hip is still funny.
Hey, Dave, I just stumbled across your log. I’ve done a couple cycles of Sheiko, it seems to have done me some good. How do you feel it’s worked for you?
EDIT: Whoops, never mind, I just read your post where you said you gave it up. Was just curious how much progress you made with it.
I think I ended up doing 10 weeks of it.
Truthfully? My hip played up too much so my squatting wasn’t regular enough to comment. I’d like to think I put another 5kg on though.
Bench, maybe 2.5kg, MAYBE.
Deadlift, nothing.
Funny thing was I did the sessions exactly as written.
Looking back, I probably just needed to keep it simple and lift heavier instead of worrying about 2.5hr 80% sessions. Although it did help my bench form.
I wish I’d stuck with 5/3/1. Lol but I’m still weak as anything, so I can’t really comment on its effectiveness for stronger dudes, for who the 80-85% is useful. Another thing I found is that it made me intimidated of 85-90% weights, which is more me being a psychological pussy than anything.
How did you find it?
Sat 8th Oct
3x5 + singles
Bench
57.5kg x5
67.5kg x5
77.5kg x5
85kg x1
92.5kg x1
Close grip floor press - Awesome exercise, a result of me getting creative with my assistance.
60kg x5
70kg x5
80kg x5
Pull ups - 50 reps.
Decent session today. The 77.5kg x5 set was a bit wobbly but singles were better.
Just been to a sports masseuse about my hip. Turns out I partially tore my adductor insertion, and as the scar tissue built up, I kept re-tearing it. She gave me one hell of a scar-tissue-break-up and I’ve got to stretch hard for the next week.
Sun 9th Oct
OHP - 5/3/1 week
47.5kg x5
52.5kg x3
60kg x0 - fuck, what just happened
60kg x1
60kg x1
DB tricep extensions
5x10, 15kg
Inverted rows
50 reps
Lol, OHP was weaker than I thought.
Oh snap. Adductor injuries are a bitch; take a lot of time. Just be smart about it and it will get better.
Nice strict press.
Shit, I haven’t had a spare second to train for 9 days now. Finally trained today, just a tricep destruction day.
Loads of tricep exercises, as heavy as possible with the gym restrictions, for lots of sets.
Pretty fried now.
And some lats.
Deadlift day tomorrow, looking forward to it.
Turns out we weren’t able to use the bar.
Another session not really worth the time to log - mostly did some fiddling about with oly lifting technique with some light poles.
Phew, an actual training session.
Deadlift
100kg x5
115kg x5
130kg x5 - these were all fast and snappy
145kg x1 - easy
155kg x1 - good
165kg x0 - nope
165kg x0 - nope
Damn, this weight is fucking laughing at me.
Some conventional bullshit.
Then power cleans
60kg 3x1
70kg 3x1
And a few BW back extensions.
I’ve decided to enter a deadlift-only meet on the 30th - aiming for 172.5kg pull.
Tell that deadlift to go fuck itself. You’ll crush it soon.
I am currently mentally fucking it.
And now for a decent bench session - bench training has been going well recently.
5/3/1 week
Diesel crew shoulder warm up - I actually love this
Bench
67.5kg x5
77.5kg x3
85kg x1
90kg x1
95kg x1 - felt pretty decent, considering I haven’t benched in 2 weeks
Close-grip floor press
60kg x3
80kg x3
85kg x3
87.5kg x3 - PR, probably left one in the tank
Kroc Row - 50kg dumbbell
15 (PR), 12
I can hardly lift up my arm after those rows.
Meet Results
Deadlift-only meet.
Warm ups didn’t feel amazing, felt kind of stiff and inflexible.
Opened at 145kg, which was alright.
Went to 155kg, which was slower but still good.
Then took 162.5kg, which stayed on the floor. Didn’t know what went wrong.
Took 162.5kg again, broke it about half an inch off the floor and stuck. No lift.
I was allowed to drop the bar down to 160kg. I got really angry and grinded it out to the top. Good lift.
Fairly disappointed with my performace today - I was hoping for 172.5kg for a PR, but it wasn’t meant to be.
I’m swapping back to conventional now, as I simply can’t get any power off the floor pulling sumo.
Onwards and upwards - straight back into training for Nov 27th. Going to start squatting light this week.
I can’t get jack shit to break with sumo either. If I can pull it once, I can usually do it for more, but I suck at actually doing a 1RM. To give you an idea, I’ve done 430x4 sumo and 435x1 sumo. LOL!
Conventional should be fun. I’m doing it now and I’ve found that I get a lot more drive off of the floor…the sticking point seems to be at around mid-shin now. That’s fairly simple to improve though; fuck up those hams haha.
Well, I have a new investment in the form of a back extension bench, so my deadlift should shoot up in the coming months.
Bench
3x5 week - skipped the deload
60kg x5
70kg x5
77.5kg x5
Chins
5x10
OHP - 3x5 week
Damn, my 5/3/1 schedule is screwed up. I’ll start everything at the 3x5 week this week lol.
OHP - dropped max from 70kg to 60kg. 70kg was always ambitious…
37.5kg x5
42.5kg x5
47.5kg x5 - all fast and good
55kg x1 - alright. Could have hit 60kg tonight.
Wanted to do some conventional pulling, but kinda light. Might as well start relearning it now.
Conventional pulls
60kg x some
80kg x some
100kg 4x3 - I filmed some of these for form help. It’s pretty terrible as I have longish femurs, so my hips pop up straight away. I’ll stick them up in a min.
Also going to send them to EliteFTS for critique.
Please work…
Ahh why is this shit always sideways?
Looked fine to me.