I'm Perkisizing!

Training Training Logs
341

@Lift and Eat: Glad I could show you some good tunes haha.

@jake: Thanks, man! Incline was pretty easy strength wise but the movement felt awkward after not doing them for a while. Not bad, though.

Sheiko CMS W1D1

A) Squat
225 x 5
275 x 4 x 2
320 x 3 x 2
-belt-
365 x 2 x 5 ez

B) Bench (KB curls between each set)
175 x 5
215 x 4
245 x 3 x 2
280 x 3 x 6

C) Cable Crossovers
50 x 10 x 5

D) Squat
225 x 5
275 x 5
320 x 4 x 3 (1 was beltless)
320 x 8 PR
^This was surprisingly easy considering the volume that was done before. It was supposed to be 320 x 4 x 5 but I did 8 on the last instead of 2 sets of 4.

E) Cable Crunches
120 x 10 x 3

NOTES: Squats felt amazing today. I did some foam rolling before as close to my groin as possible because that is where I’m most tight and tend to feel tender, and it helped a lot.

I decided to ditch my plan of running Sheiko #29 because I see no reason not to jump into CMS from the start. My total qualifies me to run it, and I’m no stranger to high volume training. I’m really glad I went with CMS.

342

Lil Wayne is Bill Gate’n, Private Lyon is Ben Rice’n.

343

Great job at your first meet. You’re quite the DLer.

344

@justice: Justice Gruber is MacGruber’n

@kpsnap: Thank you!

I went to see Tenacious D in concert last night (amazing show) and slept in late this morning and had to rush to the gym to get a session in before work, so I haven’t had time to post. But here is yesterday’s and today’s session:

CMS Week 1 Day 5

A) Deadlift
365 x 4
425 x 3 x 2
495 x 3 x 4
495 x 4

B) Bench
175 x 6
210 x 5
245 x 4 x 2
265 x 2 x 3
280 x 2
280 x 5
265 x 3 x 2
245 x 4
230 x 6
210 x 8 (every rep was paused)
175 x 10 close grip

C) Deadlift w/ Pause at Knees
315 x 4
365 x 4
425 x 4 x 4 (sumo)

D) DB Floor Flyes
25s x 10 x 5

E) Cable Abs
130 x 10 x 4

F) Pullups
BW x 10 x 2

Back and Biceps

I had the most insane pumps today. I literally woke up and went to the gym, so I didn’t think I’d be move anything insanely heavy. Instead, I went for more controlled reps and I had a much better MMC as a result.

A) Neutral Grip Pulldowns
210 x 8
190 x 8
190 x 6
155 x 10

B) HS Pullovers (10 partial reps at the bottom, then 5 full ROM)
4 sets

C) HS Rows
3pps x 8 x 2
3.5 pps x 6
4pps x 10 (these were sloppy but I wanted to see what I could do)

D) Meadows Stretchers
2 sets but wasn’t feeling these so I stopped

E) HS Pulldowns (10 partials at the bottom, then 5 full ROM)
2 sets

F) HS Preacher Curls (10 partials, 5 full ROM)
4 sets, gaining entrance to pump city

G) Strict Pin Wheels with 2 second squeeze at top)
30s x 10 x 4

H) Rope Hammer Curls ss/ Tricep Extensions
4 sets

I’ll leave it at that because I’m about to Skype my lady and then hit the sack.

345

Please tell me that the typo in my last name was intentional…

346

[quote]xjusticex2013x wrote:
Please tell me that the typo in my last name was intentional…[/quote]

Lol not at all, I was pretty tired when I typed that :stuck_out_tongue:

347

gehdemmit

348

[quote]spar4tee wrote:
such shameful product placement[/quote]

wut

349

[quote]ashylarryku wrote:

[quote]spar4tee wrote:
such shameful product placement[/quote]

wut

http://i64.photobucket.com/albums/h198/ashylarrysoty/Guud.jpg [/quote]
nip slip

350

I was thinking that I would respond to that picture with: “I have the weirdest boner right now”

Then I realized there’s nothing weird about. 100% natty manmiration.

351

[quote]ashylarryku wrote:

[quote]spar4tee wrote:
such shameful product placement[/quote]

wut

http://i64.photobucket.com/albums/h198/ashylarrysoty/Guud.jpg[/quote]

Haha T-Nation should use this for advertising. Obviously they would need a suitable before pic.

352

LOL @ enough Biotest shit to stock a supermarket. Are those jars all empty?

353

@Mr. Like Anything and Everything on Facebook: These nipples cannot be contained.

@samoth: Look up “No Homo” by The Lonely Island.

@Consul: I’d like to think that my baby face could do some good for Biotest advertisement lol.

@justurce: The Indigo bottles are all empty except for 2, I don’t know why I’ve kept them all. I’m a hoarder lol.

354

CMS W1D5

A) Bench
175 x 5
210 x 4
(245) x 3 x 2
(280) x 3 x 4
280 x 4

B) Squat
225 x 5
275 x 4
320 x 3 x 2
(365 x 3) x 5
365 x 5 PR

C) Fat-Bar Bench
180 x 5
220 x 5
(270 x 3) x 4
270 x 7 PR

D) Floor Flyes
25s x 10 x 5

E) Decline Situps
BW x 10
25 x 10 x 2

NOTES: This session was pretty amazing. I hit a 1 rep PR on squat, but it was after I had already hit a volume PR. The most I had done with 365 before this was 4 sets of 3, and they were all MUCH harder than the 5 sets of 3 I did here. The second round of benching probably went better than the first. Not that the first was bad, but I felt much stronger on the second round. The 270 x 7 is a decent PR, especially considering it was a fat bar and the last rep was paused.

355

The no homo was implied.

356

[quote]samoth2 wrote:
The no homo was implied.[/quote]

Lol I know, I just thought it was a funny song worth checking out.

Sheiko CMS
Week 1 Day 6

A) Deadlift
565 x 2 PR

B) Incline Bench
225 x 4
230 x 4
235 x 4
225 x 4
(235 x 4) x 2

C) Floor Press
(225 x 6) x 4
225 x 8

D) Deficit Deadlift (beltless)
315 x 3
365 x 3
405 x 2 (double overhand)
405 x 2 x 3 (mixed grip)

E) Back Extensions w/ 25 lb Plate
10 x 3

F) Lateral Raises
20 x 10 x 3
I turned the last set into a dropset John Meadows partials. It wasn’t heavy weight, but after doing the strict sets prior, 50 partials were enough to make me want to cry.

NOTES: Another really great session. I’m really loving Sheiko so far, and can’t wait to see what another 12 weeks or so of the programming will do for my lifts. I plan to finally hit a 365 bench by the end of this.

357

[quote]ashylarryku wrote:

[quote]samoth2 wrote:
The no homo was implied.[/quote]

Lol I know, I just thought it was a funny song worth checking out.
[/quote]

I didn’t find is as good as a lot of their other songs. Might be because there was no video for it.

Sick deadlifting as usual, although I can’t seem to find a max double in my Sheiko charts lol.

Edit:
Next time you can try to do these instead of holding a plate on your chest. They feel much better for me (I do them with a fixed bar, since the plates are smaller, and a pause at the bottom. Amazin)
http://asp.elitefts.net/qa/training-logs.asp?qid=170576&tid=199

358

[quote]samoth2 wrote:

[quote]ashylarryku wrote:

[quote]samoth2 wrote:
The no homo was implied.[/quote]

Lol I know, I just thought it was a funny song worth checking out.
[/quote]

I didn’t find is as good as a lot of their other songs. Might be because there was no video for it.

Sick deadlifting as usual, although I can’t seem to find a max double in my Sheiko charts lol.

Edit:
Next time you can try to do these instead of holding a plate on your chest. They feel much better for me (I do them with a fixed bar, since the plates are smaller, and a pause at the bottom. Amazin)
http://asp.elitefts.net/qa/training-logs.asp?qid=170576&tid=199[/quote]

Lol no I was supposed to actually do deficit deads first, and then rack pulls last. But, I’m not really able to do rack pulls at that gym, so I changed it up a bit.

Well the bars in our gym are usually taken, but I may try that next time if the gym is slow. Thanks, man!

359

Sheiko CMS
Week 2 Day 1

A) Bench
185 x 5
210 x 4
245 x 3 x 2
280 x 3 x 3
300 x 2 x 2
300 x 4 PR

B) Squat
225 x 5
275 x 4
320 x 3 x 2
365 x 3 x 3
365 x 6 PR

C) Bench
205 x 4
225 x 4
-feet up-
265 x 4 x 4

D) DB Flyes
10 x 5

E) Cable Crunches
10 x 3

NOTES: Everything felt great this session. Squats felt a little weak during the warmup sets, but then I hit a groove and everything went smooth from there. Bench felt awesome the entire time, so I decided to go for 300 x 4 on my last set and it wasn’t too bad. I was supposed to do 365 x 3 x 5 on squats but I decided to just do the last 2 sets together (lol) if I was able to. I did the 1st 3 reps and knew I could, so I went for it.

360

Here’s yesterday’s session. I was busy last night and today so I never got around to posting it:

Sheiko CMS
Week 2 Day 3

A) Deadlift
315 x 5, 365 x 4
425 x 3
455 x 3
495 x 3 x 5

B) Bench
185 x 5, 225 x 4
245 x 3 x 2
280 x 2 x 3
265 x 3 x 2
245 x 4
Dropset: 225 x 6, 185 x 8 (narrow grip and all reps were paused)

C) Deficit Deadlifts
315 x 4
365 x 3 x 2
405 x 2 x 4

D) Cable Crossovers
10 x 5

F) Prowler
a lot of it, until I wanted to curl up into a ball and eat ice cream

NOTES: Not much to comment on, really. Just another good training session. Our strength club coach and one of my training buddies came over to my place after for some Prowler work. We probably did around 5 trips each and then finished with a sprint relay-ish thing (one guy sprints, another guy sprints it back, another sprints it back, and so on) so everyone sprinted 6 times. My lungs were on fire but it was awesome. We’re going to be getting together to push more often.