#BestLift #NoPoverty
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Strong pre gym YouTube sesh. This guy pulls 410kg like 900 lbs.
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20/4/18
Sheiko 3 Day Under-80kg #30 W2D5
Low stress/work day for squat and bench and went through it like pretty quick and easy accordingly.
Squat
Back was a bit sore from deadlifts, rows and pull ups but it didn’t end up affecting squats much. Couple of sets highish reps relative to what Sheiko program usually has.
Playing with descent speed and trying to get a balance between control, maintaining position, not going too deep, getting a nice rebound and keeping a straight bar path/not pitching forward. Actually that’s a lot to think about now that I list it all out.
Bench
Nothing new to report other than set up is clicking a bit better now. Just gotta keep that chest to bar cue at the front of my mind.
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Watch out for Bridgeford at the US Open. He might break into the top ten all time heaviest raw deadlifts if they pass his shifty shoulders fully back lockout
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Nice squat. Looks more like a weightlifting squat than a powerlifting squat to me tho
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Comes with the high bar / hybrid position I guess. As long as my squat goes up and looks more aesthetic than a Layne Norton good morning squat I’m happy
Layne “the injury” Norton
When you maxing the bench/ squat/ dead? Intrested to see where you at
Not for a while and after a good peaking phase. Dunno where the numbers are gonna be exactly because I’ve never actually peaked before.
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23/4/18
Sheiko 3 Day Under 80kg #30 W3D1
Skwat
Pause Skwat
Skwats felt pretty good today. Making the transition into descending faster. In the past I was dive bombing hard. Even though I got like a nice bounce bar out of the bottom I went too deep.
Then I made a change to slow down and control my descent in the past few weeks and it got me more comfortable with the ROM and hitting depth but I lost a bit off the squat from going slowly.
Now I think it’s time to start speeding things up again. Just need to throw on some knee sleeves and I can unleash my final form lol
Bench
Kinda meh today but got in the work. Ran out of time so skimped on accessory stuff but will make it up on Wednesday.
Rows
Curls
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Nice skwaaaatss Mate
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*Super Saiyan GuineaPig meme
How’s the body feeling running Sheiko?
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This Sheiko template isn’t really like much more volume than I’ve done in the past might be even less at times so I’ve felt much more beat up at times in the past
Not much soreness workout to workout. No significant DOMS anywhere. Thumbs get beat up from pulling > 30 reps so usually end up using straps on DL days.
Hip injury may ache a bit during/after squats but is feeling better than ever before. Hamstring injury is honestly so far behind me I forget which side was injured now lol.
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Did you really skip flys and good mornings to do curls? At least you have your priorities straight.
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27/4/18
Sheiko 3 Day Under 80kg #30 W3D5
Back in Melbourne for the weekend so dropped into Doherty’s Brunswick for the Friday workout. It’s like one of they top commercial gyms in Victoria (state of Aus) and maybe even the whole of Australia
Nice to have a power bar and calibrated discs on my back again. They feel heavier I think lol. Monolift is pretty awkward cos the bar hooks shift around as you try to set up.
Unfortunately not a deadlift day so I can’t fuck about on the deadlift bars.
Didn’t get around to log Wednesday’s workout. Was pretty much deadlifts and then went to see Avengers Infinity War with a few mates. Spoiler free review it’s good lol. High stakes, incredible action sequences somehow finding room for really deep emotional stuff too.
Squats
Feeling pretty good today even though I forgot my tights in Bendigo so I’m stuck with fuckboi pants.
Enjoying sleeveless squats and whether it’s just mental and confidence and stuff or there’s actually a little mechanical assistance from the sleeves I know I’ll get a little bit extra once I get the sleeves back on.
One of the top doubles was 150x2 instead of 145kg for kicks. Went alright. What I’m learning as the weights get up there is that it’s probably gonna be keeping the bar in the groove that will determine how much I end up squatting come max out day. If I can stay in the groove it’ll turn out well if I misgroove I die.
Bench
Nice to be on a comp bench again. Probably my most missed thing when I’m lifting in Bendigo.
I measured it a few weeks ago but I was reminded again that the rings on the Bendigo barbells aren’t power bar markings they are like quite a bit wider like 10cm.
Some pretty easy work and then some long pause bench. Definitely a good variation to work on tightness but not fun at all
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Nice workout Hamster
Both squat and bench looks tight, strong and lightweight baby
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And here I thought tights were fuckboi pants 
Actually LOLed
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Anything guineapig touches turns is blessed with fuccboiness
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30/4/18
Sheiko 3 Day Under 80kg #30 W4D1
Back to Bendigo for some more Sheiko. Missing the sexy equipment already but honestly there’s only a little bit of difference and plenty of guys get by with a lot less.
Squat
Pause Squat
Felt a bit fatigued today so didn’t push the dive bomb squats. Lots of vids for your guys viewing pleasure today with top singles of 155kg, doubles at 145kg and some pause squats. Liking the pause squats for teaching tightness especially in the hole.
Bench
Feels alright today a bit tighter than usual for a chill bench session. I think it’s from trying to take my time setting up slow like. Maybe one day I can achieve the power belly arch of @chris_ottawa and bench 3 cookies. One day.
Dips
Flyes
Leg Press
Good Morning
Honestly I dunno about good mornings. Sheiko seems to love them in his templates but I dunno if they’ve done much of anything for me this training program.
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They are great for me. I didn’t get much out of standing goodmorning except a sore neck. I have been doing them seated and depending on where my leg position is I can hit errectors/ low back, or glute, ham, abductor Maximus,
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Honestly, I don’t think that arching has made a large difference in my bench. Before I started training for PL I benched 300 at around 200bw with no arch, no leg drive, and basically no technique. The biggest thing is adding more muscle mass and working on developing solid technique, with or without the arch. Of course arching can help but unless you can bench like Eddie Berglund don’t expect a night and day difference. I haven’t done floor press in a while but when I used to do it regularly it was about 10-20lbs. behind my bench, and when I floor press the bar comes down about half an inch from my chest.
If you aren’t feeling the good mornings then maybe do RDLs instead, same movement pattern and I have read something where Sheiko recommended them specifically for people who lean forward too much in the squat. As far as I’m concerned they are interchangeable, but I seem to get more out of RDLs.
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