every one is different cav-
I cant bench either.
bench dips = shoulder issues if not shoulder injuries.
just with pushup variations you can get in some work
pushups- are like pullups
the more the betterererer
[quote]kmcnyc wrote:
every one is different cav-
I cant bench either.
bench dips = shoulder issues if not shoulder injuries.
just with pushup variations you can get in some work
pushups- are like pullups
the more the betterererer
[/quote]
What are the shoulder problems associated with dips ?, asking because i am adding them into the mix most days now.
Cav–that ranking makes sense as my overhead pressing is weakest of all, only now just being able to trow the bare bar around and just starting to add some weight but even then have to give it a bit of a push from my legs to get it moving.
Sound like the answer is just to do more work (benching)
+1,000,000 on the “everyone is different” sentiment. It’s absolutely frustrating sometimes to see guys get bigger or stronger so easily which is why we really need to focus just on ourselves.
I agree with Matty on the flyes. I would rather see you bench, JM press, floor press, etc. I think those will have a heck of a lot more carryover.
james
Hey Cav, don’t fret my man, you’ll get there just keep (bench)pressing on. You just haven’t found out what works for you yet but I know you will eventually. Just need to keep experimenting until you find that magic solution for benching.
Matty: the Sheiko program calls for flies. True, my friend had good success with BW exercises, but when you make such great progress, it’s too easy to generalize.
KM, it’s not an issue of pain, it’s an issue of being damn weak. I’m sorry for your injuries, but you’re still way stronger than me.
Nurse, congrats on pushing the bar around. Does your gym have 25 or 35 lb bars? You should be able to get reps on those.
James, during this very same workout, I also saw one other guy bench 300, his partner bench over 400, then another guy bench 300. Sometimes I think it would be less punishing to train at Planet Fitness.
Chris, anyone who posts an avatar of Stuie is alright in my book. Alas, I started benching somewhere around 25 yrs ago and have struggled mightily to be a strong man. I started with something like 65 or 75 lbs, and after all this time, with different programs and variations, can barely get 145 off my chest. Sweet Jesus in the morning, but this takes patience.
Anyway.
I have thin arms and really think if I could just get some beef on them the bench should go up.
The Sheiko is very heavy on benching, so I’ve been doing a ton of that in the past month. Taking a deep breath and trying to look calmly at this, I think I got a wrong estimate on my original maxes. If so, it’s possible - maybe - that my bench going into this cycle was 145 or 155. If so, then my current numbers are a slight improvement. If - IF - this is the case, then my bench got slightly better, by about 10 lbs.
If so, then this program could put a hundred lbs on my bench in a year to the mid 200’s, which would make me very happy, if I could wait that long. Maybe - perhaps.
Nurse - if you take it easy with bench dips, you should do OK. Just don’t load weight too fast. And you might want to start getting familiar with rotator cuff exercises. Nobody likes them, but they should help toughen shoulders.
Cav…
The bars are 20kg (44lb) which came as a bit of a shock the first time i was being taught to ohp !!, got used to them now but it was a real surprise in france to be working with 10kg bars.
Must take a look at rotator cuff work, got mentioned a lot when i was actively into wild swimming but never really concerned me enough as i was never swimming enough distance.
Yeah, rotator cuff stuff is like eating vegetables, we all should, but don’t want to. I’m sure you can appreciate strengthening such a vital area.
Well, depression is good for one thing, I get plenty of rest from staring at the wall. OK, I applied for a couple more jobs as well.
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- FINAL DAY SHEIKO CYCLE * * *
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Squat
95 x 5
115 x 4
35 x 3 . x 3
155 x 3 . x 3
165 x 3 . x 3 . x 3
bit more weight than estimated, so why do it? because I can
Bench
85 x 5
95 x 5
115 x 5 . x 5 . x 5
120 x 5 . x 5
these went up really well, mostly because I talked myself into believing it’s improved a little
Incline DB fly
20 x 10 . x 10 . x 10 . x 10
Dip off bench, feet on other bench
x 12 . x 12 . x 12 . x 12 . x 12
easy, went low and did speed reps
GMs
95 x 5
115 x 5
135 x 5 . x 5
I think I missed it, what’s after this?
Best of luck on the job front!
james
Thanks, James. I’m planning to concentrate on some arm & shoulder work because 1. Sheiko doesn’t address it and 2. my arms & shoulders absolutely suck.
Just ran across a T-Nation article by a trainer who recommends a killer 2 workout a day, twice a week, for lagging arms. Oh no . . . somebody stop me . . .
You finished Sheiko, again? Damn brother great work…are you happy with the progress? seems to me the numbers all headed north, no?
Good luck with your next cycle of whatever you choose!
Mmmm . . . I think the numbers are going up. Really should retest the maxes in a week to make sure.
To be honest, I don’t feel the least bit overtrained. Woke up this morning feeling really swole. As long as I eat, eat, eat and keep resting, I feel fine.
If it weren’t for the damn uncertainty of when my next job is coming, I’d go straight into another hi volume routine.
(Love your new avatar, Goat.)
Hi! So I read your intro 
Ate you still on the paleo diet? I eat similar to that. I agree- lots of protien. They say we need more ;protien the older we get because we don’t process it as well. I eat a lot of salmon. Omega 3 is great for the mood.
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- ANNOUNCEMENT * * *
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My unemployment benefits just ran out. Now have no income at all. Rent is the highest I’ve ever had, it will eat me alive. Have to slash all expenses. Going to have stop going to the gym, membership will run out anyway in a couple weeks, won’t renew. Will have to cut eating way back, no matter how hungry I get. I’ve done this before, can do with one meal a day.
Applying, applying, applying, no jobs, not even an interview at the moment. May have to go to department stores, holiday season coming up, will be hiring - BUT - last time I tried this was BEFORE the market crash, now competing with many more people.
This has happened to me before, it is hell on earth, no matter how hard I fight, it just won’t end. Like an ant fighting a bulldozer, you just get crushed.
Cav,
You should be getting a call for an Interview here shortly. Keep your head up brother and good luck!
Colin
I got the call, brother! Thursday at 1:00. I’ll be there!
Neglected to mention I tested bench max yesterday. The envelope please . . . I did 165, which was same as a month ago, but this time put a slight pause in the bottom. Felt really good, if I could have held on to the spotter (not many people in the gym), would have done more singles. Decided not to try 175, 165 felt tough enough.
Best of luck with the interview Cav! I’m rooting for ya!
Good deal! Best of luck, Tell Tom the guard to give me a call when you are done. I’ll come out and say hi!
good luck bro