10 x 10 curls every session it is
2 Likes
Bitch please. I’ve seen your arms you aint doing no curls.
2 Likes
Exactly. Thru the power of Sheiko I can achieve 22inch arms
1 Like
Stop-gap Sheiko Week.
Bench Press
90 x 5
100 x 4
120 x 3
120 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
Squat
70 x 5
120 x 5
140 x 4
160 x 3
160 x 3
185 x 3
180 x 3
180 x 3
180 x 3
180 x 3
Dips
5 x 10
Glute Ham Raise
5 x 8
This workout was TOUGH. Not sure if its because I got used to the de-load workouts, or if I’m still not fully recovered from the comp, but bench and squats definitely came closer to rpe10 than usual.
My goal for the next 10 weeks is to get my squat nailed and find a comfortable squat width. Went narrower today and actually felt really good, will persist.
Damn dude! Congrats.
Must be nice to walk into your first powerlifting meet and shatter all the current records. Good job!
1 Like
Thanks man. Did feel good to pick up my own (very) little slice of glory. Under no illusions of grandeur though, doesn’t take much looking around to realise how much more some people out there are lifting! ha. But always something bigger to aim for.
1 Like
Congrats man. Those are some nice lifts
1 Like
Todays workout, about 12,000 one leg bodyweight squats, aka climbed straight up table mountain.
Also did a couple of sets of 20 dips on the balcony railings.4 days into my holiday and starting to feel some gym withdrawl symptoms. Weaker already.
4 Likes
hope you’re having a good holiday man!
Sheiko Prep 3 Week 3. 7 weeks out.
Ugh, first session in 2-3 weeks, horrible.
Bench Press
Mass Reps
90kg 5
110kg 4
125kg 3
125kg 3
143kg 2
140kg 2
140kg 2
140kg 2
They were all supposed to be 143, and not supposed to all be RPE 9+.
Squat
Mass Reps
110kg 5
135kg 4
160kg 3
160kg 3
170kg 2
170kg 2
170kg 2
Was supposed to be 4 doubles, and 180kg.
Bench Press
Mass Reps
80kg 5
100kg 4
120kg 3
134kg 2
134kg 2
134kg 2
Was supposed to be 4 doubles.
Was supposed to do some accessory work but I was smashed, so pussied out and called it a day. Only landed this morning after a 12 hour flight is my excuse.
2 Likes
Welcome back. Did you lose all your gains
He’s human!
1 Like
Feels like it… lets hppe that ‘musce memory’ stuff isnt just broscience
Welcome back Pinky 
That was a bit of hard work to start off with
1 Like
Ouch, amazing how de-trained you become from 3 weeks off lifting. Hamatrings were still crazy sore from Monday’s squats, definitely a weak muscle I need to work on, but really held me back on deads today, felt on the edge of injury all session.
Pecs hadn’t recovered from Mondays bench so had to cut the session short before I popped my shoulder.
Deadlifts
70 x 8
110 x 5
140 x 5
170 x 3
200 x 3
200 x 3
214 x 1
214 x 1
214 x 1
214 x 1
214 x 1
They were supposed to be doubles. Meh.
Bench Press
50 x 10
80 x 5
100 x 4
120 x 3
120 x 3
130 x 2
130 x 2
130 x 2
Supposed to be 7 x 3 at 135. Getting 3 x 2 at 130 was pretty humbling.
Time to get some good food, good sleep, and hope Friday’s session turns out a little better.
3 Likes
Finally a close to reasonable workout. Squats not there yet, but closer on bench.
Squat
120kg 5
145kg 4
170kg 3
170kg 3
190kg 2
180kg 2
180kg 2
Supposed to be 190 for all 3 sets, but the first double was a rpe 9.999, so close to folding on the second rep, ugly, ugly ugly rep.
Bench Press
80kg 5
100kg 4
120kg 3
120kg 3
135kg 2
135kg 2
145kg 1
150kg 1
150kg 1
Supposed to be 150 for 3 singles, but no spotter so had to do a feeler at 145.
Glute ham raise
3 x 8 BW
Hypers
3 x 12 BW
Machine Flyes
3 x 8 - 75kg
1 Like
Almost back to normal. Conpleted all the reps at prescribed weight finally.
Deadlift
145kg 3
175kg 3
205kg 3
205kg 3
230kg 2
230kg 2
230kg 2
230kg 2
230kg 2
Bench Press
85kg 5
100kg 5
115kg 4
115kg 4
115kg 4
115kg 4
Triceps
80kg 8
80kg 8
80kg 8
Abs
85kg 10
85kg 10
85kg 10
Plus curls for funsies
2 Likes
Nope. Not back to normal yet. Bench almost there, squats… nowhere.
Bench Press
90kg 5
110kg 4
125kg 3
125kg 3
142kg 2
140kg 2
140kg 2
140kg 2
140kg 2
Squat
115kg 5
135kg 4
155kg 3
155kg 3
180kg 2
180kg 1
180kg 1
115kg 5
115kg 5
Was supposed to be 200 for 3 singles… Oh my.
Chest Muscles
75kg 10
75kg 10
75kg 10
Leg Curls
87kg 8
87kg 8
87kg 8
1 Like
Boom, first workout completed with no amends and no rpe 10’s.
Deadlift
140kg 3
170kg 3
200kg 3
200kg 3
224kg 3
224kg 3
224kg 3
224kg 3
224kg 3
Bench Press
80kg 6
100kg 5
115kg 4
132kg 3
132kg 3
140kg 2
140kg 2
140kg 2
132kg 3
124kg 4
Spotto Press
116kg 5
107kg 6
100kg 7
90kg 8
83kg 9
Machine Flyes
80kg 8
80kg 8
80kg 8
80kg 8
Hyperextensions
15kg 8
15kg 8
15kg 8
15kg 8
BW 86.5 kg
4 Likes
It just occurred to me that I can reach a 3 plate bench faster if I switch to KG plates!
3 Likes