Last night the lifting was more intense than I anticipated.
T-Handle Swings:
135 x 2 sets x 25 reps
DE Squats:
135 x 10
225 x 5
315 x 3
405 x 8 sets x 3 reps(1 min. btwn sets)
Trapbar Deadlifts:
135 x 5
225 x 3
315 x 3
405 x 1
495 x 1
Standing Crunches:
80 lbs x 25 reps
I had a very good pre-exhaust leg and body loaded push earlier in the day. My 600 lbs mower broke down in the middle of a yard I was mowing so I had to get behind it and push it myself about 120 feet and up my trailer ramp. Now, that’s an interesting(prowler-like) work. Decided to do heavier percentages on my DE lifting.
Solid work in here. The lawn-prowler work sounds like a bitch. I hate it when equipment breaks in the middle of a job. I was working last night on my macbook pro and my boy (5) spilled a glass of water on it, now its toast. I didn’t have to push it anywhere, but man o man is that frustrating.
Tonight went rather well considering I didn’t begin until 9 PM after a fun day with the family and household chores.
T-Handle Swings:
135 lbs x 2 sets x 25
DE Football Bar Alternating Grip Bench:
33 lbs(Bar) x 25
123 x 10
173 x 8 x 3 (1 min. btwn sets)
Football Bar Close Grip Bench; Supinated Grip Lat Pull-downs; 35 lbs Dumbbells Hammer Curls( Giant Set):
123 x 5 sets x 12; 140 lbs x 5 x 10; 5 x 15(2 min. btwn giant sets)
Football Bar OHP(Close Grip):
123 x 3
173 x 1
193 x 1(Exhausted)
Standing Crunches:
80 lbs x 25
Lifting time was just under an hour. Fun lifting that was intense and satisfying.
Pouring rain and 100% humidity tonight along with plenty of lightening and thunder for a nice background outside of my garage for lifting prime time.
T-Handle Swings:
135 x 2 sets x 25
ME Close Stance Good Mornings:
135 x 10
225 x 6
315 x 3
405 x 1 (More in me next time)
3 Second ATG Pause Squats:
135 x 3
225 x 3
315 x 3
405 x 3
4 Inch From Floor Pin DE Stiff-legged Deadlifts(Full Stop):
135 x 3
225 x 3
315 x 8 sets x 3 reps(45 sec. btwn sets)
Standing Crunches:
80 lbs x 25
Fun work in about an hour. The pause squats felt great and I want to get to 500 lbs for 3, 3 second pause squats as soon as possible. (No equipment at all-Raw!)
Here’s a little punch to the nads. Vasectomy scheduled for next month so I am going to train like I’m preparing for a contest until May 17th and then take a week off. Another phase of life to deal with.
Began 1 month Sheiko peaking program last night. I wasn’t able to finish every lift due to family priorities however most was completed and the next lifting session I will complete all lifts. All raw lifting:
Squat:
135 x 10
225 x 5
300 x 5
360 x 2 sets x 4 reps
420 x 3 x 2 (No belt)
480 lbs x 5 x 2 (Belt)
Bench Press:
145 x 5
170 x 4
200 x 2 x 3
225 x 6 x 3
Standing Crunches:
90 lbs x 20
Time was limited but I will change that tomorrow and finish all lifts
Absolutely wiped-out today because last night the lifting was intense and then I only managed 5 1/2 hours of sleep last night.
T-Handle Swings:
135 x 2 sets x 25 reps
Deadlift:
135 x 5
225 x 5
300 x 5
360 x 4
420 x 2 x 3
480 x 5 x 3
Bench:
145 x 6
170 x 5
200 x 2 x 4
215 x 2 x 3
225 x 2 x 2
215 x 2 x 3
200 x 4
185 x 6
170 x 8
145 x 10
Dumbbell Flies:
35 lbs x 5 x 10
Deadlift to Knee:
300 x 4; 360 x 4; 420 x 5 x 4
Good Mornings:
5 x 5 x 225
Sheiko is a killer. I am reducing my max on the template by 10 pounds because I think that it is necessary for me to be able to be active and complete all the lifts in the future. I always have to integrate my lifting with the demands of my work and take into account my energy expenditure for making gains in training.
Good luck with Sheiko GV, I will be following your progress.
I’ve followed some logs of Sheiko with guys making good progress and been tempted to pull the trigger and try it but ultimately decided against it because I don’t think I would keep up with the volume involved .
I’ve followed some logs of Sheiko with guys making good progress and been tempted to pull the trigger and try it but ultimately decided against it because I don’t think I would keep up with the volume involved .[/quote]
I’ve had the same thoughts.
Thanks Basler and kpsnap. I think Sheiko is worth giving a try for anyone looking to be a little crazy and push your limits. Sheiko is great. Did entire lifting tonight in 1 hour and 15 minutes which left me kind of dizzy and extremely well worked.
T-Handle Swings:
135 x 2 sets x 25
Bench:
45lbs (Bar) x 25
145 x 5
170 x 4
200 x 2 x 3
225 x 5 sets x 3 reps
Squats:
225 x 5
300 x 5
360 x 4
420 x 2 x 3
470lbs x 5 sets x 3 reps (Every rep was comp legit)
Bench:
160 x 5
185 x 4
215 x 5 x 3
DB Fly:
35 lbs x 5 sets x 10 reps
Standing Crunches:
90 lbs x 3 sets x 10 reps
Full, complete Sheiko smash training. Lifting was intense and very satisfying tonight.
Last night continued the onslaught of my Sheiko program.
T-Handle Swings:
135 x 2 sets x 25
Deads on Pins(Just below knee):
135 x 5
225 x 5
300 x 2 x 3
360lbs x 4 x 2
High Dumbbell Incline Bench:
86 lbs(each hand) x 6 sets x 4 reps
Triceps Push Downs:
90 lbs x 5 x 12
Deads on Pins(Just below knee):
300 x 4
410 x 2 x 4
470lbs x 2 x 3 (Ripped open calluses on both hands in a couple spots ended deadlifting)
Good Mornings:
225 x 5 x 5
Standing Crunches:
90 lbs x 3 x 10
Supposed to 530 for 4 sets x 2 reps on last set of deadlifting however I could do no more after ripping my hands open. Luckily the next scheduled lift day is squats and benches then a day off, which should allow my hands to heal up enough to dead again. Lost a total of 10 pounds in the last month or so. I weighing around 210 now and maybe about 10% body fat but I really did’t want to loose any weight. Haven’t lost strength and feeling lean. The hotter is gets here the more my job will eat away at my fat while I’m working out in the sun.
Last night I didn’t begin lifting until 9 PM due to usual family and work related stuff. I was draggin ass but there was no way that it was time to delay.
T-Handle Swings:
135 x 2 sets x 25
Bench Press:
145 x 5
170 x 4
200 x 2 x 3
225 x 3 x 3
240 x 2 sets x 3
Squat:
225 x 5
300 x 5
360 x 4
420 x 2 x 3
470lbs x 5 sets x 3 reps
Bench Press:
155 x 4
185 x 2 x 4
215 x 4 x 4
Dumbbell Flies:
35 lbs x 5 x 10
Standing Crunches:
90 lbs x 25 reps
Huge coffee prior to lifting and great energy through and after(unfortunately). Didn’t get to sleep until 2 AM and I woke up feeling like I was a piece of lead. Bench feels like it’s moving along nicely and the squatting is solid. My deads haven’t worked out the best so far but hopefully that is going to change this week.
Thanks DB, I just make up my mind that there’s no other option but to put myself in gear because otherwise the result will mean failure to make progress and life is determined by my effort and mindset.