14/3/18
Hammies a bit sore so I guess the good mornings did the job lol. Feeling pretty fresh other than that and looking forward to some deadlifting.
Sheiko 3 Day Under 80kg W1D3
Pause Deadlift
Pretty easy work with 3 cookies for the topset. Trying to pause as close to the ground as possible. I’m still not sure exactly where to place the stress/weight during the pause. It feels better when I think about loading my hips but isn’t there supposed to be lots of quadricep? Whatevs.
Are pause deadlifts about upping the weight or is it more about getting time and work in the weak area of the lift? I could add more weight to the pauses but it might compromise the sexy form.
Sumo Deadlift
Bit less volume/intensity than I was expecting and much less than I’ve been doing in the past but maybe something different is just what I need… maybe… I dunno. Gotta trust the process.
Form felt meh but looked pretty clean on camera (from the front at least I still want to work on getting sexy from the side. Not exactly looking like Belkin yet but I think the difference is in the hip mobility and I might never be able to get that.
One thing I’ll tweak next time is how close I start the bar to my shins. I’ve been going shins touching the bar mostly and lots of the time I can see the bar coming forward a bit at the start before going straight up. So might leave an inch between my shins and the bar and see how that goes
Hook grip isn’t really enjoying reps it seems like they can hold up to 30-40 reps.
Bench
Felt pretty shitty today but got in some comp bench work with 6 sets and it felt like very little compared to Monday.
Press
50kg x 8,8,8
Dunno how I was meant to program OHP as assistance in Sheiko so put down some relatively heavy pressing into the spreadsheet but once I was at the gym decided against going to hard.
A random Mingbrah appears
210kg Deadlift single ez from my juicy bro (if you know what I mean).
Leg Press
4 x 8-12
Been a long time since I had a proper quad pump never mind a proper leg day. Could get used to this and for powerlifting I guess quads can’t be too big especially with a quad dominant squat.
Awkward movement pattern and not particularly strong at it because I haven’t done it for a while but that’s good because there’s probably some nice steady gains here without needing to force it.
Cable Row
5 x 8-12 @ 40
Pretty weak on the cable row tbh so lots of room to improve on a movement I’ve been neglecting for a long time. Not pushing it particularly hard though just getting in work.
Fit in curls, shoulder raises and abs at the end to make for a decently long session driven by the terrible audio quality of the JBL charge 3.
Post workout shake and Mi Goreng with diced beef for the last meal of the day (tempted to go with Nacho Fries again but I think I need to go easy on the Mexican food). Snapped up some creatine too cos I’ve never tried it.
Might do some some pull ups, rear delt work and good girl bad girls tomoz. Bit of cardio maybe lol
