You just hang onto the rope? o.O Coo’
You finding a 1RM incline just do to assistance/accessory with it?
03/08/2012
Squats
warm up
95x10
135xlots
190x10
static hold with 270 or 280
Weighted plank 90lbs
Neck Harness
53x25x5
Neck Curl
35x25x5
Form felt really off on squats. Probably because I haven’t done them in awhile. Going to do squats as assistance on deadlift day and squats on squat day.
Your neck is going to be so juiced, bro.
Car crashes, motorcycle accidents, IEDs, Skydiving accidents, wrestling matches, crazy girls throwing haymakers, drunk Dave telling me to go to the hospistal for some injury and punching me because I refuse to go… my neck will suvive it all! haha
07/08/2012
Overhead Press
45xlots
95x3
95x3
110x8 (Thumbless grip is definitely helping my bar path)
Deadlifts
135xlots
225x3
255x3
285x13
Neck Harness
53x25x5
Neck Curl
35x25x5
Push ups
200 in 25 minutes
Run 1.5 miles in 10:55 seconds
First time running in a long fucking time. So I am happyish with this. Room for improvement though
08/08/2012
Interval Run
Half mile at 06:10 min/mile pace
Quarter mile at 05:39 min/mile pace
Quarter mile at 06:22 min/mile pace
Push ups: 200
Neck Harness
53x25x5
Neck Curl
35x25x5
Did not really plan the run all the best (last minute at nighttime down a back road). I am going to try doing 6-8 Quarter mile intervals and keep a 6:30 second a mile pace then shorten rest periods.
Alsooooo holy fuck I had DOMS in my chest this morning. Did a set of 10 push ups and thought my chest was going to rip to pieces. Only did about 20 push ups throughout the day (was suppose to do 200 throughout the day) then after the run I said fuck it dropped down to do a set and walllahhh chest felt much better.. maybe the run set of endorphins or some shit but I did 150 on the walk home and knocked out the last 30 in the living room.. so next time I am unbelievabely sore I will go for a short run.. which will probably be tomorrow. Kapowie
BENCHING IS GONNA SUCK TOMORROW
I would never punch anyone in the head… 
That’s a pretty decent MP, sir. Pretty decent, indeed.
So how are you doing this 5/3/1? 3 days, 2 days? I confused.
Well the last two waves I combined MP/Deadlifts, but it wasn’t intentional.
Not really sure if I am going to do 3 days or 4 days. Also not sure if I am going to bother deloading. Whats your thoughts on skipping the deload weeks for the first bit? One thing to keep in mind in a couple months I will more then likely be in basic which probably means zero lifting for 14 weeks. Although after 5 weeks you get your weekends and it slacks up a bit so I could probably do something there… either way its a decent deload lol.
Push up routine I am following at the moment. Apparantly brings a lot of guys from the 40-50 range into the 70-80 range. If it does would be interesting to see how it affects lighter bench rep maxes if it does at all.
I think definitely dealod if 4 days/wk, and probably should deload if 3 days/wk. That being said, I haven’t deloaded in 2 months 
Few weeks of training left then I deload before the meet.
[quote]DaveForner wrote:
I think definitely dealod if 4 days/wk, and probably should deload if 3 days/wk. That being said, I haven’t deloaded in 2 months Few weeks of training left then I deload before the meet.[/quote]
deloads programmed into Sheiko?
I think I’ll not deload for this cycle cause I am greedy… :)… Next cycle I will though… and draw conclusions based on how it worked both times. ???Scientist???.
Got any goals for the lifts heading into the meet
I updated my front page so that I know what I am doing as well. The plan is written down right meeeeoww.
09/08/2012
5/3/1/ Cycle 1 Week 2
Bench
45xlots
95x5
95x5
135x5
135x5
155x13 (14 Stapled me no spotter weeeooooh!)
Incline Bench
45xlots
95x5
95x5
135x6 (god damn inclines feel weird)
Rope Rows
Right: 80x25, 80x20 (adding 5 pounds next time around)
Left: 80x20, 80x20
Chin ups
Bw 25 for 7
Neck Harness
53x25
53x25
Neck Curl
35x25
35x25
Ran Quarter mile intervals with the goal of keeping under a 6 minute and 30 second mile for six intervals and I did that (some were actually in the 5:40ish seconds range weeeee). Would post the actual times but runkeeper app fucked off and fucked up the times somehow. Anywho going to shave 15 seconds off the rest period next time.
Push ups on the walk back, total 200 in 6 sets of 25, 2 sets of 20, and 2 sets of 5
Nope, no deloads programmed into Sheiko. Not traditionally, at least.
Incline is the weirdest fucking feeling ever. I’ll keep it as a 3-5RM movement for sure. It should work out well as an accessory for ya.
Meet goals will probably be… 215-220/125-130/230-240. Those are just goals though, we’ll see come meet day 2 days ago was a month out.
Also, I really like the amount of squatting your first page says you’ll be doing. weo
10/08/2012
5/3/1 Cycle 1 Week 2
Squat
45xlots
95xlots
135x5
135x3
155x3
175x3
200x6.. or was it seven. I have no idea. Either way its not enough
More Squats
135x3x10.. gonna add a set each squat workout till I get five then add 10 pounds, then drop back to 3 sets, repeat COULD BE A GOOD IDEA??
Weighted Planks
90lbs for 35 seconds
Neck Harness
53x5x25
Neck Curl
35x5x25
Ran 1.5 miles in 11:51 seconds.. not sure if I just suck or if my GPS app just fucked off. Gonna mark it off on the road next time and see what my time is.
200 push ups in sets of 25 throughout the day
I’m thinking maybe I set my squat max to high. Perhaps I didn’t and just need some technique work/ get used to squatting again. I’ll see what the numbers look like next cycle. Only 6 reps on 3’s day in the first cycle seems kind of low.
Yes, good idea. Helps you wave your volume vs intensity.
You should be able to walk that time lolol.
And that is a little low. I’ve seen (most recently, Spock) most people (and have myself) get 12-15 reps on the first 5/3/1 week. That being said, you don’t need to reset/drop training max until you don’t get the prescribed reps. Up to you if you want to reset or keep trucking.