Looks good Cav listen to your body, ie get the rest and food you need.
Sheiko works wonders for conditioning, and as you progress you’ll adapt quite easily to the amount of work . The times you spend lifting will lower aswell.
Thanks, guys.
A bit of soreness in exactly the positions of benching of squatting, will kick up the fish oil. One nice thing, you’re doing so many reps, your technique just has to improve.
Squats
65 x 6
85 x 4
105 x 3 . x 3
125 x 2 . x 2
135 x 2 . x 2 . x 2
weight a bit more than I calculated from the program, but should be getting out of the rehab period for squat, so numbers probably messed up, will have to play it by ear. These felt good.
Bench
85 x 5
120 x 4
115 x 3 . x 3
135 x 2 . x 2
125 x 3
110 x 5
90 x 10
the 135 was a bit more than the program says, but thought I could handle it. Dammit, it’s hard. Just can’t believe I’m so weak can barely do a couple reps with that. On the other hand, the 90 felt so easy did 10 instead of 7. Is my upper body all slow twitch??
Cable Flies . never did these, wanted a break from db’s
30 x 10 . 10
40 x 10 . x 10
50 x 10
Squats
75 x 5
95 x 5 . x 5
115 x 4 . x 4 . x 4
I now have the experience of lifting in the dark!! Power went off in the gym for a few minutes and I did a set of squats in semi-dark and quiet - no radio blaring, no TV. Went great - actually felt easy. Talk about hardcore, wish they’d do it more often.
One guy mentioned he liked it - looks slimmer in the dark.
If you keep working this hard Cav, one of these days that Bench will POP! I respect the hell out of the effort.
Sticking to this program will be difficult, grind it out Cav. Get lots of rest, and stretches.
Actually Dude, the hard part seems to be waiting for the power rack. For some reason, everyone’s using it just as I need to do squats or deads. Waiting 20 minutes is unfun when you’re getting tired and hungry. Getting plenty of sleep and doing stretches, yes.
Goat, it’s squat that’s popping. Don’t know if it’s beginner’s gains or old strength, but I’m bouncing right out of the hole. Learning to inhale hard and hold it, it tightens torso, making the lift a snap. Yeah, I know, old trick, but all these reps are burning the techniques into my brain. Knees wobbling a bit, dammit, trying to keep them firm.
Tuesday: Squats
85 x 5
105 x 4
125 x 3 . x 3
135 x 2
145 x 2 . x 2 . x 2
there I go again, kicking the weight up
Bench
75 x 5
95 x 4
115 x 3 . x 3
130 x 3 . x 3 . x 3 . x 3 . x 3 . x 3
OK, inhaling hard and tighten torso, got the weight up but fuck it’s tough anyway, almost hit failure a couple of time. Will I ever put some meat on these thin arms?
Cable Rows
10 x 10
20 x 10 . x 10
30 x 10
40 x 10
getting form down, pecs starting to burn
Pushups
x 5 . x 5 . x 5 . x 5 . x 5
hands close to work arms - inhale hard works good here too
Squats
85 x 3
105 x 3
125 x 3 . x 3
135 x 3 . x 3
I’m exhausted, get me out of here!!
^ Is that 2 lots of squats in the same workout?
You got it, Brett.
Holy cow!! Why have I never tried this routine?
Respect for giving it a go. Most sane people would run a mile from a routine like that!
But I guess you can’t, because you’ve just squatted twice in the same workout.
Any joy on the job front?
Good lifting, I read a artical in one of the strongman forums a couple of years ago, about heavy squats. It said to instead of tighten your abs to take a big breath with your abs and dome them out against the belt and purse your lips to build up intra abdominal preasure,clich the shoulders and grip and let it rip. what ever it was something worked and I started making good gains just by adjusting my tech. Hope this helps, looks like your building towards some big gains of your own. BTW liked the squats twice twist in the routine.
Actually, Brett, I’d rather go to the gym than stay home and job hunt. Looking for work is the shittiest shit - dashed hopes, broken opportunities, people refusing to talk. Sheiko’s more fun. And the gym’s air conditioned.
Dude, I’ve heard the same thing. Problem - I ain’t got a belt. So doing what I can without one. Can still build some abdominal pressure, which helps. Will get one when get stronger.
So the routine calls for squatting twice in the same session…Good Lord…I fold!! On the job front, I am pulling for ya!! Stay positive.
VOLUME WHORE! 
You probably already know this but it much easier to find a job if you have a job. Sometimes this means taking something that you don’t really want to do and use it as leverage for something better.
And, again I’m probably telling you stuff you know, in the interview find a balance so that you are asking questions. Compelling questions build credibility. And it means you are not on the spot doing the talking all the time.
Nice training BTW.
Lookin’ good Cav! use this time to your best advantage
[quote]MattyXL wrote:
VOLUME WHORE! :)[/quote]
LOL! I’ve been called lots of things, but never that!
Seriously guys, thanks. It means a lot that you have so much respect for me. I can’t dazzle anyone with a 1000# squat or 500# bench, but I’m proud you strongmen think so highly of me.
A program that you get to squat twice in a session? Sign me up!
Seriously, I was thinking I would run a Smolov Jr.cycle after this meet but may just have to look into Sheiko. I’ve heard of it but never analyzed it.
And you do work so hard! I really admire that perseverance.
[quote]cavalier wrote:
[quote]MattyXL wrote:
VOLUME WHORE! :)[/quote]
LOL! I’ve been called lots of things, but never that!
Seriously guys, thanks. It means a lot that you have so much respect for me. I can’t dazzle anyone with a 1000# squat or 500# bench, but I’m proud you strongmen think so highly of me.[/quote]
I just have to admire the sheer hard work and tenacity involved.
Which Sheiko version are you doing Cav?
Snapper, you’re very kind. I think you’d like this, if you’re frustrated with your lifts, it gives you the chance to pound the bejezzus out of your body.
Nurse, thanks. I’m impressed by your progress.
Joe, I’m using the routine from here: http://www.elitefts.com/sheiko/ I’m using the #29 which they recommend for beginners. Believe it or not, it actually has less volume than the others (help). And you do want a defined 1 RM to calculate the weights. I’m finding the weights are just where they need to be.
Whew, I feel swole. Battered my body, came home sore, ate, ate, ate, and got over 10 hrs sound sleep. If any of you want to try this, you’d better have the time set aside - 2 hr workouts, endless eating, lots of sleep.
ON the job front, a friend is putting in a good word for me at a place with an opening, so have fingers crossed.
Deadlift standing on box
135 x 3
145 x 3
185 x 3 . x 3
195 x 3 . 195 x 3 . 195 x 3 . 195 x 3
these are NOT FUN!!!
Bench
85 x 5
100 x 4
115 x 3 . x 3
130 x 2 . x 2 . x 2
140 x 2 . x 2
130 x 3 . x 3
Maybe I was just angry, but these started out feeling a bit easier. Once I hit the heavy part, had trouble. Had to keep form absolutely perfect - pinch shoulder blades, arch back, inhale hard to keep torso tight - then they went smoothly. Otherwise, almost dropped the bar on my chest. A spotter for 130#?? I won’t be that humiliated!
Cable Flies
20 x 10
40 x 10 . 10 . x 10 . x 10
Inverse Rows on dip handles
x 10 . x 10
not on the program, but don’t like feeling like shoulders might get unbalanced
Rack DL
185 x 3
215 x 4 . x 4
245 x 3 . x 3
275 x 2 . x 2 . x 2
considering 275 was my meet weight in April, not bad. Not easy, either.
Came home sore and aching, slept like a baby, now feel like I could whup the world.