OK, weighted pushups +10 check, +25 check, +45?
Matty, not everyone grows as fast as you. Anyway, form was on the verge of breaking down with 25, when that gets solid, will go to 35 plate.
It does look like the Sheiko is working great for you.
[quote]cavalier wrote:
Matty, not everyone grows as fast as you. Anyway, form was on the verge of breaking down with 25, when that gets solid, will go to 35 plate.[/quote]
That’s a lot of sets of 10 with 25. I bet you could get a few with 45 if you ramp it.
Try
BW x 5
- 25 x 5
- 35 x 3
- 45 x max reps
- 25 x 2-3 sets x AMAP
Joe, thanks. I’m actually surprised it isn’t wearing me out, as long as I keep food, supplement and sleep, I’m recovering fine. Proves what the body can do.
Git, thanks. The routine calls for 5 x 10, and doesn’t specify a weight, it’s just assistance to the bench. However, your way is tempting . . . hmm, it would certainly do wonders for my self confidence . . .
[quote]cavalier wrote:
Joe, thanks. I’m actually surprised it isn’t wearing me out, as long as I keep food, supplement and sleep, I’m recovering fine. Proves what the body can do.
Git, thanks. The routine calls for 5 x 10, and doesn’t specify a weight, it’s just assistance to the bench. However, your way is tempting . . . hmm, it would certainly do wonders for my self confidence . . .[/quote]
5 x 10 seems like a popular scheme. Personally, I think it’s crap but others will argue. You can always do 5 x 10 one session and then a ramp + back-off sets the next and see how it goes.
[quote]cavalier wrote:
Besides, looking at Dog’s Popeye sized forearms gave me some real motivation.[/quote]
You might want to raise your standards.
[quote]giterdone wrote:
[quote]cavalier wrote:
Joe, thanks. I’m actually surprised it isn’t wearing me out, as long as I keep food, supplement and sleep, I’m recovering fine. Proves what the body can do.
Git, thanks. The routine calls for 5 x 10, and doesn’t specify a weight, it’s just assistance to the bench. However, your way is tempting . . . hmm, it would certainly do wonders for my self confidence . . .[/quote]
5 x 10 seems like a popular scheme. Personally, I think it’s crap but others will argue. You can always do 5 x 10 one session and then a ramp + back-off sets the next and see how it goes.[/quote]
Cav, there are many sound training principles to back up what Git is recommending.
But in my humble opinion, the over-riding principle is “Don’t Change the Program”. If you are following a program which has been proven to work, you have to follow it to the letter (within the limits of your physical abilities of course). That is the only way to tell if a program is working for you or not. And if it is working, “Don’t Change the Program”. My .02.
[quote]punnyguy wrote:
[quote]giterdone wrote:
[quote]cavalier wrote:
Joe, thanks. I’m actually surprised it isn’t wearing me out, as long as I keep food, supplement and sleep, I’m recovering fine. Proves what the body can do.
Git, thanks. The routine calls for 5 x 10, and doesn’t specify a weight, it’s just assistance to the bench. However, your way is tempting . . . hmm, it would certainly do wonders for my self confidence . . .[/quote]
5 x 10 seems like a popular scheme. Personally, I think it’s crap but others will argue. You can always do 5 x 10 one session and then a ramp + back-off sets the next and see how it goes.[/quote]
Cav, there are many sound training principles to back up what Git is recommending.
But in my humble opinion, the over-riding principle is “Don’t Change the Program”. If you are following a program which has been proven to work, you have to follow it to the letter (within the limits of your physical abilities of course). That is the only way to tell if a program is working for you or not. And if it is working, “Don’t Change the Program”. My .02.[/quote]
No argument from me on that one…if it’s working don’t change it.
[quote]cavalier wrote:
I’ve always had the problem of being weak in lifts and getting frustrated. I went through program after program, hoping to find the magic bullet that would make me as big and strong as everyone else. When said program did no such thing, I’d start thinking maybe this exercise was off or the frequency could be tweaked or this or that, and before you know, you’ve going completely OCD trying every possible combination. Something like the scene in “A Beautiful Mind” where the poor guy tries to find coded messages in magazines.
I’m sure my emotional state is affecting my workouts. I’m working hard, but when despair strikes, it’s like pushing the brake instead of the accelerator. Which leads to more despair, lather, rinse, repeat. If I can just let go, just do it, just enjoy it, then I’m sure my body will respond and get stronger.[/quote]
I can relate. Good advice.
Cav- Plan the work and work the Plan!!! you are doing great brother…head down push forward!!
Git, Punnyguy, I’ll go ahead and do the program as is. Will leave the ramping for between cycles. If I were such a great bencher, I’d be writing programs myself.
Bulldog - umm, seriously? We were sitting next to each other, do you really remember my arms being as thick as yours? I realize you might not be up to Kaz’s level, but you have WAY more muscle on you than me. I am going to fight and work and if I ever manage to get any of my bodyparts up to your level in the years before I die, I will be shocked and thrilled beyond belief. No joke.
Snapper, sorry to hear about it, but obviously you’ve found a way to beat it. Will welcome any comments.
Goat, my man, if you can do 47 rep squats, I can keep going with this. Thanks!
Some job hunting shit, so in a pissy mood. Must concentrate and release the stress:
Deadlift to knees
155 x 4
185 x 4
215 x 4 . x 4
225 x 4
235 x 4
245 . x 4 . x 4 . This is more than the estimate, but want to work hard
Bench
Something happened here. Felt much more in control of the bar.
85 x 6
100 x 5
115 x 4
125 x 4 . x 3
130 x 3 . That’s it, I’m increasing each one by ten pounds over the estimate
135 x 2
145 x 2
135 x 3 . x 3
125 x 4
115 x 5
100 x 10 . increased weight AND reps. Grr!
Incline DB flies
25 x 10
35 x 10 . x 10 . x 10
Management verified the step boards probably too flimsy for heavy deads, so I just stood on a pair of plates.
Deficit DL
155 x 5
185 x 5
225 x 5 . x 4
OK, now remember I pulled 275 at the meet, one rep, stand on floor . . .
255 x 4 . x 4 . x 4 . x 4
I am sore - I am exhausted - but I am TRIUMPHANT!
Suddenly it all happens right !!! excellent.
HAy CAV, that’s one hell of a workout you logged there. And you said you were jealous of me? PAH!! That’s some serious volume.
Where in PA are you and what do you do in IT? I’m in the Lehigh Valley and I travel to Manhattan every day. I know we’re always looking for good IT folks, you just have to be willing to travel…
More weighted push ups says the man behind the curtain!!! Thats what is giving you control over the bar benching…my 2 cents!!
and 255 4x4 beats the ever living snot out of a single at 275!!! You sir, are moving forward…plan the work, work the plan!!
Thanks, Nurse, I have my fingers crossed. But never underestimate depression, it’s lying in wait for the moment to strike again.
Hi, Late! Thanks for the kind words. Well, considering you’re doing 300 for squat, 250 for bench, 435 for DL, and 145 overhead, yeah, you’re ahead of me! Let’s hope all this volume will help me catch up.
Note: Sheiko is chest heavy - tons of bench, flies, pushup, etc. Well, my pecs have definitely grown from this. Good routine if you’re flat-chested. Oh yes, my lats are sore, low back is sore, traps are sore. Deadlifts are tough, but wow, they work everything!
Thanks for the interest in my line of work, will PM you the details.
Goat, you took the words right out of my mouth. More! Must have more! Seriously, really tired of being the bench wimp, will do what it takes to keep moving.
Well, back to the gym and the I’ll-gain-on-bench-if-it-kiils-me program.
Bench
85 x 5
100 x 4
125 x 3 . x 3
140 x 2 . x 2
145 x 2 . x 2 . x 2 . this last one was a real grinder, but I’ve got to push through it
Squat
95 x 5
115 x 5
135 x 5
145 x 5
155 x 4 . x 4
165 x 4 . x 4 . x 4
again, a bit higher than the estimate, but if I can do it, I’ll do it
Bench (again?)
85 x 6
105 x 6
115 x 6 . x 6
120 x 6 . x 6
oddly, the second series felt a little easier on the warmups
GM
95 x 5 . x 5
115 x 5 . x 5 . x 5
Sheiko is so weird. Two hour workouts, constant lift-lift-lift, yet get through it and still fell like I can keep going.
This 2nd cycle seems to be going well for you, Cav. How did the bar feel on benches?
Solid work. Those are some brutal sessions you’ve got going on.
james