Cav- SUPER work!! I’m glad to hear it takes 2 hours to do the workout…I dont enough time to do that…nice built in excuse. But truly impressive the effort you put forth!
Squats
95 x 5
115 x 4
135 x 3 . x 3
145 x 3 . x 3 . x 3 . x 3
Really have to test my 1 RM on this, cause numbers getting all messed up, they keep getting easier.
Bench
85 x 5
95 x 4
115 x 3 . x 3
125 x 3 . x 3 . x 3 . x 3 . x 3 . x 3
form keeps improving, getting a tad easier, but still frustrated by the low numbers
Cable flies
30 x 10
40 x 10 . x 10 . x 10
Overhead Press - oh dear. hadn’t done these in ages, shoulders were sore for a long time. Good news: the pain’s all healed up, so could actually do them. Bad news: never were strong at these, but even worse than ever:
45 x 4
65 x 4
95 x 0 . straining, straining, but bar would not budge a hair
95 x 0 . not my imagination, strength simply not there
75 x 4 . x 4
85 x 4 - sort of, half reps, but was so angry, pushing and yelling, amazed they didn’t throw me out of the gym.
So goddamned P.O’d, just can’t see how I’ll ever get strong shoulders. Big time depression last night, sleep helped clear it up.
Great work! I’m digging the volume in here and I think you’ll get results.
Regarding pressing, you need to just do it. I would make smaller jumps in weight and just keep at it. The important thing is to get the work in and not fail at your reps. So do 45, 65, and them work sets at 70 or 75.
james
Should have mentioned, James, that I’ve done 95 before and a bit more, didn’t think it would drop so hard. I’ve done pressing before, lots of it, frustrated that it’s so slow getting anywhere with it.
Then try Sheiko for your press. It’s going to be hard to get all of your lifts advancing at one time. I see it as currency and you only have so much of it. You’re spending it all on your squat right now which doesn’t leave change for your press.
The first sentence was a joke but only partially. If you want your press to move then focus on it.
james
Not a joke. I was thinking might have to spend 2 hrs a day, every day, on just arms and shoulders along, if ever to get the most grudging response from them.
Pressing is always a slow growth lift, for me anyway, keep digging.
Hi, Dday. According to your log, you’re only 36, been training for about 3 yrs, and got your MP up to 185. I’ve been pounding at this stuff for some 30 years and have never got my MP past 100. By my standards, you’re progressing at warp speed.
Sorry haven’t congratulated you for the WD, but have been depressed and no energy to post.
[quote]cavalier wrote:
Sorry haven’t congratulated you for the WD, but have been depressed and no energy to post.[/quote]
Blimey! I knew Sheiko was hard work, but not enough energy to type? My God!!
Thanks, Brett. That put a badly needed smile on my face.
LOL
It’s only a few weeks since i could actually get the barbell over my head UNLOADED—damn but that thing is heavy.
Cav–if it’s any consolation i tried to finish last week with a big strong finish in the gym before my last of a set of 4 night shifts–well i did, pushed it hard with a ‘big 55’ on squats and lots of secondary exercises in a long session.
Got to work feeling well worked over, found that i was in charge of the whole damn hospital and had to run up and down between floors and all over the place all night–could hardly stand yesterday morning so weights + 12 hours of cardio is now my killer workout.
At least you can press a bar overhead! I don’t think I can. But it might be all in my head since I used to C&J with a fair amount of weight.
Squats are moving nicely!
If your squats and your deads are moving who gives a shit what your OHP does. I mean yeah in a perfect world everything would just keep going up together but deads and squats are what counts if you’re going to do a meet again.
EDIT: to fix worlds worst typing.
[quote]JoeGood wrote:
If your squats and your deads are moving who gives a shit what you OHP does. I mena yeha in a perfect world everything would just keep going up together but deas and squats are waht counts if you’re going to do a meet again.[/quote]
X1000
Think positive thoughs my friend.
Thanks, Nurse. I’m glad your beginner’s gains are giving you such confidence. You’re also very lucky to have a job, I can’t even buy myself an interview.
Snap, with your shoulder fixed and a good bench, a MP should be possible. Try a 25 or 35 lb bar. Squats are baffling me. I used to squat considerably more, but that was high. It’s the low part that needed work, is that beginner’s gains kicking in?
Joe, that’s rationally true, but emotionally, it’s hard to take a basic lift going nowhere.
Dday, thanks, I’m trying very hard to think positive thoughts, but they keep getting crowded out by my brain screaming to take a blade to my wrists. This damn unemployment - I’m turning back into my father, who spent his life drowning in depression.
Fourth week of Sheiko. Went to the gym early, hoping to have the place to myself. You would think that finally I wouldn’t have to wait half an hour for the squat rack but NOOOOOOOOOOOOO . . .
Bench
85 x 5
95 x 4
115 x 3 . x 3
130 x 3 . x 3 . x 3
135 x 3 . x 3 . x 3
these may be getting a TINY bit easier . . . the 135’s moving almost like everyone else in the gym (they warm up with 135)
Squat
95 x 12
115 x 4
135 x 3 . x 3
155 x 2 . x 2 . x 2
I’ll be damned - the 155 was actually possible and not too hard
Cable files
20 x 10
40 x 10 . x 10 . x 10 . x 10
Pushup - get hands close to work arms
x 10 . x 10 . x 10 . x 10 . x 10
Squat
“Um, how many more sets do you have?”
“Well, I just started . . .” The idiot was doing ARM CURLS . . . and supersetting with pulldowns . . . and the preacher bench was just SITTING THERE . . .
everntually he got done.
85 x 3
95 x 3
125 x 3
135 x 3 . x 3 . x 3
was tired and hungry and just wanted to get out and go home
…“was tired and HUNGRY”,
good sign gang, he still has an appetite and his sense of humor ~~wink
Lets see " a tiny bit easier on bench" a good sign
" Possible on not too hard " on 155 squats…a great sign
Cav- it seems like progress is kicking down your door!!! great work!
[quote]cavalier wrote:
Fourth week of Sheiko. Went to the gym early, hoping to have the place to myself. You would think that finally I wouldn’t have to wait half an hour for the squat rack but NOOOOOOOOOOOOO . . .
these may be getting a TINY bit easier . . . the 135’s moving almost like everyone else in the gym (they warm up with 135)
Squat
95 x 12
115 x 4
135 x 3 . x 3
155 x 2 . x 2 . x 2
I’ll be damned - the 155 was actually possible and not too hard
[/quote]
There it is–confidence my man…confidence…really pleased that the hard work is paying off now.