Squats were really fast man, great speed.
Thanks Ink. I usually like to keep each reps concentric to a “1 missisippi”. Hopefully my bench will pick up soon. Not to mention my DL… sigh… Anyways keep working hard yourself! Log is looking good!
[quote]arramzy wrote:
Thanks Ink. I usually like to keep each reps concentric to a “1 missisippi”. Hopefully my bench will pick up soon. Not to mention my DL… sigh… Anyways keep working hard yourself! Log is looking good![/quote]
How do you know about Mississsippi up there? Shouldn’t it be 1 Canadian maple…2 Canadian maple or something? lol
And thank man, I’m trying. Backing off from 37 (after completion tonight) to 29 sound smart, since 37 is crushing me right now?
Yah I saw that. I guess you see just how much more difficult that extra volume makes it hey? I bet 29 will work well now. If you are feeling extremely beat up you may want to consider dropping your worksets by 5-10lb for the first week of 29.
Evening misc session:
GM: 4x10 135lb - knee felt weird on first set but feels great now
Incline DB bench: 3x15 60lb
Alternating curls: 30lb 3x10
Chest flyes: 20lb 3x5
Rear delt flyes: 20lb 3x10
Upright rows: 135lb 3x5
Behind the back shrugs: 135lb 3x10
Walk on treadmill for 15mins 3pmh 5% incline
Borin workout but I need soem recovery. I honestly look like death right now! Neeeeed sleeeeeep! Slept terribly last night. And now that I think about it, I need some pizza too… lol. No! Time to have a clean diet lol.
Ok so Thursday morning:
Bench:
185 x5
225 2x4
260 2x3
295 2x2
315 2x1
295 2x2
275 2x3
260 2x4
225 2x6
185 x6
Bleh… Got it the sets but it was way too slow. Especially pyramiding down. On the way up the 260 was defs a bit too hard, the 295 was also too slow and the 315 2x1 was a PR, but shoulda been much faster. Ahhh well, at least I can officially say I have benched 3 plates now hahahah… Was hoping it woulda felt more like 88% rather than more like 92-95%. Thats ok. Still am tired and have death feeling. I’m sure in 1 week I will nail 315 easy.
Man I just read through my log and realized that I really sound illiterate. Definitely got a few good laughs out of this because I am in fact nearly a perfect 4.0 student… I guess powerlifting really does make you dumber… Uh oh
[quote]arramzy wrote:
Yah I saw that. I guess you see just how much more difficult that extra volume makes it hey? I bet 29 will work well now. If you are feeling extremely beat up you may want to consider dropping your worksets by 5-10lb for the first week of 29.
[/quote]
Yeah, it doesn’t appear to be that much more volume, but the increased number of sets add up quick. The only thing I’m feeling beat up on is my DL, because it just doesn’t feel right anymore. Bench feels strong, but without retesting a new max, would you recommend increasing another 5-10#s to my already 5% increased 1RM that I used for this session? Squats feel good. Hard. But good.
Thanks for the help
I did notice you are having trouble finishing the DL. I hate sheiko DL program and will be mixing it up for my current cycle because I really want a 250kg for january…
I personally think you don’t have to retest maxes to change them. For me, after a cycle or even mid cycle if weights are too light, I gladly will add 5-10lb. If the speed stays strong them you are golden. I think the key to sheiko is putting as much weight as possible while still maintaining good bar speed and form. As far as deadlift… If you figure something out that works then let me know lol
[quote]arramzy wrote:
I did notice you are having trouble finishing the DL. I hate sheiko DL program and will be mixing it up for my current cycle because I really want a 250kg for january…
I personally think you don’t have to retest maxes to change them. For me, after a cycle or even mid cycle if weights are too light, I gladly will add 5-10lb. If the speed stays strong them you are golden. I think the key to sheiko is putting as much weight as possible while still maintaining good bar speed and form. As far as deadlift… If you figure something out that works then let me know lol[/quote]
Ok cool. But looks like we’re both screwed on the DL now. I’m hoping it’s just a form thing I can figure out. I know the strength is there. It has to be! Haha
This evening I went on the elliptical for 30mins at 120-130 heart rate then foam rolled and stretched for 30 minutes. Feel much better now!
Friday AM:
Sumo DL:
225 x5
275 x4
belt
315 x4
365 2x3
bottoms
415 6x3
Cable rows: 4x15
shrugs: 5x10
Friday PM:
Conventional DL:
185 x5
255 2x4
305 3x3
325 4x2
Shrugs: 135lb x50
Had no more time. Good’ish workouts. Really feel my back on conventionals. Hopefully this will increase my hip drive for sumos or even surpass them lol. Who knows.
Ok so saturday I rested… And sunday:
Squats:
215 x5
255 x4
belt
285 x4
wraps
325 x3
375 x3
415 x3
bottoms
466 x3
486 3x3
Meh. felt ok. Was a bit slow on the 486 sets but I was definitely burying them. Last set had good’ish speed. Had no more time. Will be going in this evening for some benching and raw squats. Gahhh I hate raw squatting. Unfortunately my knees are bruised up from wrapping so I am forced to do it raw lol. Hopefully should fire through that workout in under 1hr. Benchin should hopefully be easy with 80% 6x2.
Sunday PM:
Bench - forgot my damn wrist wraps so I did closegrip:
185 x5
225 2x4
245 2x3
265 4x2
275 2x2
Not bad. Fairly happy with these.
Squat - high bar… gahhhhh never done these before and now my traps hurt like a mother
135 x5
185 x5
225 x5
275 2x4
295 2x3
315 2x2
325 2x2
Felt tough to come up but I didn’t really feel a strain anywhere… I might do more of these to keep strain off my elbows, wrists and hips. Hopefully they will hurt less next time.
OK so monday miscelanneous:
Conventional deadlift to a low pull? Kinda like a deadlift then a big shrug:
185 2x5
205 2x5
225 3x5
Pendlay rows: 185lb 5x5 - fantastic!
Behind the head overhead press with a ‘competition grip’: 135lb 5x2 - was hurting my traps too much from high bar squatting yesterday. Thats ok. Was easy other than the pain.
10lb DB circuit: chest flyes, tri extensions, bicep curls, rear delt flyes 2x30 each
Then 30 pushups…
THats all. Might try to fit it another quick one tonight
Continue to impress in here man. And yeah, high bar squatting blows!
I got a question in my log, that could use some attention, oh wise one. Thanks
Monday afternoon I did 20 minutes of walking and 3 sets of ab rollouts… lol
Tuesday AM:
Bench:
135 x6
185 x5
225 2x4
255 2x3
285 3x2
295 3x2
Meh. Speed is dissapointing on the 295 sets. I will stick with 285 and focus on speed and form.
Chest flyes: 4x10 20lb
Dips: 2x10 or something.
Easy workout. Just chilling today. Will go in for some good squattin tomorrow… Will film it
Wednesday morning:
Squatting was not very good unfortunately… Felt beat up and couldn’t put on the gear because my tendons on the back of my left knee are bruised from wrapping too tight lol
215 x5
255 x4
285 x4
325 x3
345 x3
375 2x2
395 x1
405 x1
415 x1
The 415 ended up feeling more like 95-98% lol… Ahhh well, I think rested up I am good for 205-210kg raw probably.
Then I just did like 1 set of GM and high bar pause squats to stretch out a bit. Will go in again this afternoon for some beltless stuff. Those reps were much harder than my sutied reps, but it really feels like I am doing nothing and I don’t get tired when bar weight is like 400 instead of 550. I bet I will feel it tomorrow though.
Ok so wednesday PM:
Squats:
185 x5
225 x5
245 x5
295 5x5
Easy peasy. Can owe morning donuts and chocolate milk recovery to how easy this felt.
Couple sets of GM and high bars with 135 just to stretch out.
2x10 155lb CGBP just to get some blood in the area/I was bored.
Morning donuts FTW!
Hey man, quick question. In my prep for this meet, should I retest maxes at the end of this cycle of 29, before my deload, to have fresh numbers to use for the next 29/37/32? Or just add 5#s at the start of each cycle?
Thanks
Hey Ink: I wouldn’t test during that 1 week deload. I would just do something like the last 3 ‘workouts’ of sheiko 32. They are something like 70% 3x2 or something stupid easy like that.
Thursday AM:
Bench:
185 x5
225 x5
255 2x4
275 2x3
295 2x2
275 2x3
255 2x5
225 x7
185 x9 - close grip
Felt not bad today. 295 was alright but would definitely have been slow if I was doing triples. Thats ok. This is moving in the right direction every workout.
Lying DB tricep extensions: 15lb 3x20
DB bench: 60lb 3x10
Chest flyes: 15lb 3x10
Supersetted these 3 exercises quickly. Felt good.
Then did 2x10 alternating DB curls 25lb
Will probs go again tonight for some active recovery and shoulders.