he hasnt earned them yet, dont see calf raises in the program…
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Calf raises all day because I walk on my toes.
Thnx mort. It’s getting there and at least I’m not squatting a foot too deep now lol
Mayb lol. I’m considering squeezing in some more deadlift somewhere like a dozen or so reps to keep the movement fresh.
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If you can make it to the gym an extra day the 4 day programs all seem to have a lot more deadlift volume, Im definitely not short of DL volume on mine.
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Like 30mins on a Sunday night lol
If you are going to add work Could Just go in and work up to a couple of 80% doubles. Core of my 4th session this week is 5x2 @ 80% deadlift, followed by some bench and accessories. Pretty consistent format for the 4th session generally.
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Maybe less than that lol. For now I’d just like a bit of technique practice. Might add in more work later
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1/4/18
Sunday night for a little bit of deadlifting. Not much maybe 12 reps total with a few progressively heavier singles and then some shoulder pump up stuff cos I wanna feel juicy.
Sumo
Can’t say it felt as clean as I’d like today but was better than Wednesday so not too mad.
Any technical breakdown (mostly losing back position and or rounding cos that’s how I failed maxing out last time) and I was gonna call the session there. Form didn’t really break down which is nice but then again it’s not a 1RM though in the past I’ve had issues at this weight.
Back was pretty good when the bar broke the ground at low and high percentages
There’s a little bit of a kick and rise in my hips at the start I think or maybe a kinda shift of my balance because like I start the bar too close to me so at the start it drifts out an inch before going up.
Didn’t go through a hip warm up today so didn’t get open much and back angle wasn’t like as vertical and felt a bit forward over the bar.
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It is inefficient but it probably doesnt amount to much in the end and probably not worth the effort worrying about it. Pretty sure even Belkin has a little bit of that going on but he’s doing alright lel
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Nice lift brother! Looks good to me but then again I’m no booty eater
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Maybe one day?
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Maybe…
My son has been watching your booty eating sexiness and started trying sumo…
You are not a good role model for him.
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Didn’t read anything, are you huge yet? Do you have biceps? How’s your super total? Sponsors?
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Im sorry, but you dont have a son anymore
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2/4/18
Sheiko 3 Day Under 80kg W4D1
Squats
Squat feeling alright today for a higher intensity session. Pretty much went off without a hitch. Allowing some forward lean really feels much better. I did the more upright kind of weightlifter sexy squat when I was bodybuilding and it’s taking some effort to unlearn it.
Bench
Didn’t feel as clean as last sesh unfortunately with the new set up so went back to old ways. By the last set it was going a bit better.
Dips
Flyes
Leg Press
Cable Rows
Lateral Raises
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I got 2000+ total but then tested positive to vetinary grade anabolics and was banned and lost my SBD and KFC sponsorship
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Man, I sure missed a lot, appreciate the re-cap.
I’m only writing tips, nothing more. LOL
Personally, I’m still trying to increase the height of the bridge… I envy these lifters: 
4/4/18
Sheiko 3 Day U80kg W4D3
Sumo Deadlift
No pauses today so flew thru deadlifts easy.
Bench
Set up feeling meh but doubles moved alright and pretty close to a PR double so gains I guess
Flyes
Leg Press
Nice to have a quad and chest pump. Big pecs and quads big total true? Or do you need big back too?
Rear Delts
Curls
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