Friday, May 28th
Week 1, Day 3
Bench:
130 X 5 @ 50%
155 X 5 @ 60%
180 X 4 @ 70%
190 X 3 @ 75%
190 X 3 @ 75%
205 X 2 @ 80%
205 X 2 @ 80%
190 X 3 @ 75%
190 X 3 @ 75%
180 X 4 @ 70%
155 X 6 @ 60%
130 X 8 @ 50% - Fast and easy. I don’t understand the hate on the Sheiko pyramid.
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Squat:
225 X 5 @ 50%
270 X 4 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
340 X 3 @ 75%
340 X 3 @ 75%
340 X 3 @ 75%
340 X 3 @ 75%
340 X 3 @ 75% - Everything felt super light. I somehow got a bloody nose on my last rep though.
Goodmornings:
65 X 5
65 X 5
65 X 5
65 X 5
65 X 5
Today was very easy. The only negative aspect was the goodmornings which left my low back feeling a little funny. I foam rolled for the first time today and it was absolutely awesome. My lower back was super tight and it really helped open me up. I wish I had one at home.
Monday, May 31st
Week 2, Day 1
Squat:
225 X 5 @ 50%
270 X 4 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80% - The right side felt heavier. It was very annoying to deal with that for my last seven sets.
Bench:
130 X 5 @ 50%
155 X 4 @ 60%
180 X 2 @ 70%
180 X 2 @ 70%
205 X 3 @ 80%
205 X 3 @ 80%
205 X 3 @ 80%
205 X 3 @ 80%
205 X 3 @ 80% - The 205 sets were tougher than I thought they would be.
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Push-ups:
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10
Front Squat:
205 X 3 @ 45%
205 X 3 @ 45%
250 X 3 @ 55%
250 X 3 @ 55%
270 X 2 @ 60%
270 X 2 @ 60%
270 X 2 @ 60%
270 X 2 @ 60% - Front squats are tough as shit.
Goodmornings
65 X 5
65 X 5
65 X 5
65 X 5
65 X 5
The story of today was the front squats. The back squats were easy, aside from the annoyance of the right side. THe bench was a typical Sheiko day. However, this was my first time ever doing front squats and I was pretty shocked at how hard they are. It was tough setting up because I had to rely on the mirror to check foot position. The bar felt incredibly heavy on my delts and clavicles, and I could only take a single breath between reps. As a result, my abs are incredibly sore, my delts have gigantic bruises and I have busted capillaries all over my face. I’m happy I did them though.
Wednesday, June 2nd
Week 2, Day 2
Sumo Deadlift to Knees:
225 X 3 @ 50%
270 X 3 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
340 X 2 @ 75%
340 X 2 @ 75%
340 X 2 @ 75%
340 X 2 @ 75% - I don’t know why Sheiko took off a rep on these sets. I’m trusting Boris here =)
Bench:
130 X 6 @ 50%
155 X 6 @ 60%
155 X 6 @ 60%
165 X 6 @ 65%
165 X 6 @ 65%
165 X 6 @ 65%
165 X 6 @ 65%
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Sumo Rack Deadlift from Knees:
250 X 4 @ 55%
295 X 4 @ 65%
340 X 4 @ 75%
340 X 4 @ 75%
360 X 4 @ 80%
360 X 4 @ 80%
360 X 2 @ 80%
360 X 4 @ 80% - I lost my grip on the set of 2. I was super sweaty and had no chalk. I also tore a big callus
360 X 4 @ 80% on my left hand.
Lunges:
95 X 5
95 X 5
95 X 5
95 X 5
95 X 5
I’m a little confused with Sheiko’s ideology today. It was easier than I thought it would be and bench felt pointless. I see that Friday and Week 3 will be tough though. I’ll see how I hold up.
Friday, June 4th
Week 2, Day 3
Squat:
225 X 5 @ 50%
270 X 4 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
360 X 2 @ 80%
360 X 2 @ 80%
360 X 2 @ 80%
360 X 2 @ 80%
360 X 2 @ 80%- This was easy. My left knee was bothering me the whole time though.
Bench:
130 X 5 @ 50%
155 X 4 @ 60%
180 X 3 @ 70%
180 X 3 @ 70%
205 X 2 @ 80%
205 X 2 @ 80%
190 X 3 @ 75%
165 X 5 @ 65%
140 X 7 @ 55%
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Squat:
225 X 5 @ 50%
270 X 5 @ 60%
270 X 5 @ 60%
315 X 4 @ 70%
315 X 4 @ 70%
315 X 4 @ 70%
315 X 4 @ 70% - My right upper glute/back was killing me during this. It’s still a problem. Squats were fast.
Goodmornings:
65 X 5
65 X 5
65 X 5
65 X 5
65 X 5
Well, sixteen sets of squats make me pour sweat. I finished this faster than I expected, in a little under two hours. Today was hard, so I can’t imagine how Monday is going to feel.
Monday, June 7th
Week 3, Day 1
Squat:
250 X 5 @ 55%
295 X 4 @ 65%
340 X 3 @ 75%
340 X 3 @ 75%
385 X 2 @ 85%
385 X 2 @ 85%
385 X 2 @ 85%
385 X 2 @ 85% - My form was tight. Everything felt good. The weights feel heavier back in my high school.
Bench:
130 X 5 @ 50%
155 X 4 @ 60%
180 X 3 @ 70%
180 X 3 @ 70%
205 X 3 @ 80%
205 X 3 @ 80%
205 X 3 @ 80%
205 X 3 @ 80%
205 X 3 @ 80%
205 X 3 @ 80% - Everything was fast. My arch was decent.
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10 - 30 second breaks
Push-ups:
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10 - 30 second breaks
Squat:
225 X 3 @ 50%
270 X 3 @ 60%
315 X 3 @ 70%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80% - I was a little more bent over for my 360 sets. I’ll put this on fatigue because my 385 sets
360 X 3 @ 80% were perfect.
Goodmornings:
65 X 5
65 X 5
65 X 5
65 X 5
65 X 5
I somehow managed to finish in around an hour and forty minutes. I’m pretty proud of myself for that. My lower back is feeling pretty decent as well. The only thing that’s close to being an issue is my knees, but that’s mainly because I dropped my fish oil intake by 25%. My left arm was bothering me before I started lifting, but once I warmed up everything felt great.
Wednesday, June 9th
Week 3, Day 2
Sumo Deadlift off Box :
225 X 3 @ 50%
225 X 3 @ 50%
270 X 3 @ 70%
270 X 3 @ 70%
295 X 3 @ 65%
295 X 3 @ 65%
295 X 3 @ 65%
295 X 3 @ 65% - I stood on two plates for this. The bar was about an inch over my foot. It was good.
Bench:
130 X 5 @ 50%
155 X 4 @ 60%
180 X 3 @ 70%
180 X 3 @ 70%
205 X 2 @ 80%
205 X 2 @ 80%
205 X 2 @ 80%
215 X 2 @ 85%
215 X 2 @ 85%
205 X 3 @ 80%
205 X 3 @ 80% - These were very fast. My form has improved a lot over the past few weeks.
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Sumo Rack Deadlift from Knees:
270 X 4 @ 60%
315 X 4 @ 70%
315 X 4 @ 70%
360 X 3 @ 80%
360 X 3 @ 80%
405 X 2 @ 90%
405 X 2 @ 90%
405 X 2 @ 90% - These were really fast and easy. I’m looking forward to full deadlifts next week.
Lunges:
95 X 5
95 X 5
95 X 5
95 X 5
95 X 5
I’ve completely destroyed my left hand. My entire middle callus is completely trashed. I saw some of my younger teammates today and they told me that I’ve really ‘beefed up’ in the past 5 weeks. I guess a 10 lb weight gain in that time period will get you that reaction. I’ve also come to the conclusion that it’s really tough to stay lean when you’re only lifting three times a week. I still have abs, but I’m not as lean as I like to be. I’m debating adding in cardio, but I hate cardio. lol.
Friday, June 11th
Week 3, Day 3
Squat:
225 X 5 @ 50%
270 X 4 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80% - This was a little tougher than I wanted it to be. They were fast and deep though.
Bench:
130 X 5 @ 50%
155 X 4 @ 60%
180 X 3 @ 70%
180 X 3 @ 70%
205 X 2 @ 80%
205 X 2 @ 80%
205 X 3 @ 80%
205 X 3 @ 80%
205 X 3 @ 80%
205 X 3 @ 80%
205 X 3 @ 80% - Fast. This is so much volume.
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Military Press:
95 X 4
95 X 4
95 X 4
95 X 4
95 X 4 - It took a little while to get my form down but it was easy.
Goodmornings:
65 X 5
65 X 5
65 X 5
65 X 5
65 X 5 - I got a really good stretch out of this.
I felt a bit off today because I was lifting early in the morning. I finished lifting around when I usually wake up. My nutrition is a little off too because the stove at home is broken. I’m trying to eat as clean as possible but I’m thinking of throwing some cardio in.
Monday, June 14th
Week 4, Day 1
Squat:
225 X 5 @ 50%
270 X 4 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80% - These were good. They felt very fast.
Bench:
140 X 5 @ 55%
165 X 5 @ 65%
190 X 4 @ 75%
190 X 4 @ 75%
190 X 4 @ 75%
190 X 4 @ 75%
190 X 4 @ 75% - These were very fast. I feel strong.
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Dips:
BW X 8
BW X 8
BW X 8
BW X 8
BW X 8
Front Squat:
180 X 5 @ 40%
180 X 5 @ 40%
225 X 4 @ 50%
225 X 4 @ 50%
270 X 3 @ 60%
270 X 3 @ 60%
270 X 3 @ 60% - I absolutely positively suck ass at front squats. I don’t feel them in my legs either.
Goodmornings
65 X 5
65 X 5
65 X 5
65 X 5
65 X 5
The front squats today were very tough. I didn’t think I’d be able to get them but I finished it out. I’m consistently finishing in around an hour and forty minutes which I understand is faster than most people.
Wednesday, June 16th
Week 4, Day 2
Bench:
130 X 5 @ 50%
155 X 4 @ 60%
180 X 3 @ 70%
180 X 3 @ 70%
205 X 3 @ 80%
205 X 3 @ 80%
215 X 2 @ 85%
215 X 2 @ 85%
215 X 2 @ 85% - These were very fast.
Sumo Deadlift:
225 X 3 @ 50%
270 X 3 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
360 X 3 @ 80%
360 X 3 @ 80%
385 X 2 @ 85%
385 X 2 @ 85%
360 X 2 @ 80%
360 X 2 @ 80%
360 X 2 @ 80% - This is the heaviest I’ve pulled beltless. It wasn’t bad. It felt odd pulling past the knees.
Bench:
130 X 5 @ 50%
155 X 5 @ 60%
180 X 5 @ 70%
180 X 5 @ 70%
180 X 5 @ 70%
180 X 5 @ 70% - I used long pauses. These were all very fast.
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
My bench form has really tightened up. I tuck a lot better and each rep is almost identical. I’m very tight on the bench. My deadlift form felt a little weird, as if my stance was too close. I may widen it out a tad. It felt good doing full-range pulls. I can’t wait to finish out 29 and start 37!!!
Friday, June 18th
Week 4, Day 3
Squat:
225 X 5 @ 50%
270 X 4 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80%
360 X 3 @ 80% - Everything was really good. My left quad was a little numb but it wasn’t an issue.
Bench:
130 X 6 @ 50%
150 X 5
155 X 5 @ 60%
180 X 4 @ 70%
180 X 4 @ 70%
205 X 3 @ 80%
205 X 3 @ 80%
215 X 2 @ 85%
215 X 2 @ 85%
205 X 3 @ 80%
205 X 3 @ 80%
180 X 4 @ 70%
155 X 6 @ 60%
130 X 8 @ 50% - My spotter misloaded his side of the bar on the second set. My form wasn’t very tight today.
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Dips:
BW X 8
BW X 8
BW X 8
BW X 8
BW X 8
Goodmornings:
65 X 5
65 X 5
65 X 5
65 X 5
65 X 5
Decline Bench Sit-ups:
45 X 10
45 X 10
45 X 10 - I feel much weaker on this movement.
Jackknifes:
20 X 10
20 X 10
20 X 10
I got about 4.5 hours of sleep last night because I had to drop my mother off at work and wake up at 6 AM. I couldn’t fall asleep at all. With this factored in, I’m pretty happy with my performance. My weight has stabilized and I’m steadily leaning out.
Monday, June 21st
Week 1, Day 1
Bench:
135 X 5 @ 50%
160 X 4 @ 60%
160 X 4 @ 60%
190 X 3 @ 70%
190 X 3 @ 70%
205 X 3 @ 75%
205 X 3 @ 75%
205 X 3 @ 75%
205 X 3 @ 75%
205 X 3 @ 75% - Everything was very fast until my last two sets. Those were still decent.
Squat:
235 X 5 @ 50%
280 X 5 @ 60%
280 X 5 @ 60%
325 X 5 @ 70%
325 X 5 @ 70%
325 X 5 @ 70%
325 X 5 @ 70%
325 X 5 @ 70% - These were very fast. My form is tight.
Bench:
135 X 6 @ 50%
160 X 6 @ 60%
160 X 6 @ 60%
175 X 6 @ 65%
175 X 6 @ 65%
175 X 6 @ 65% - I felt like shit throughout this. I barely got the last rep of the last two sets. There was
175 X 6 @ 65% no pause for the 175 sets.
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - Surprisingly hard. I puked after my first set.
Goodmornings
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5
I’ve started Sheiko Template 37. I bumped up my maxes 15 lbs each to a 465 squat, 270 bench and 465 deadlift. My first bench group and squat group were great, but the second bench group was awful. I wasn’t tucking very well for half the sets and I wasn’t pausing at all. I ended up puking from squats and did a ‘three rep hurl’. lol. I’m just not very good with 5x5 on squats. Today was decent. I think I can handle the weights I’ve assigned myself.
Also, I helped my ex-football coach move on Sunday. It was actually kind of fun because I got to play with his 1 year old daughter a little bit. The joke is, she’s scared of me because she always starts crying whenever I come near her and she flinches when I reach for her. Yesterday, she let me hold her and helped herself to my food. lol. Stuff like that makes me want to have kids. Anyway, I lifted heavy stuff all day and messed around with a couple of my buddies who also agreed to help. It was fun. My nutrition was off and I missed a shake, but sometimes that happens.
Wednesday, June 23rd
Week 1, Day 2
Sumo Deadlift:
235 X 5 @ 50%
280 X 5 @ 60%
280 X 5 @ 60%
325 X 4 @ 70%
325 X 4 @ 70%
350 X 3 @ 75%
350 X 3 @ 75%
350 X 3 @ 75%
350 X 3 @ 75% - Decent.
Incline Bench:
155 X 4
155 X 4
155 X 4
155 X 4
155 X 4
155 X 4 - Easy.
Dips:
10+BW X 5
10+BW X 5
10+BW X 5
10+BW X 5
10+BW X 5 - This felt unweighted.
Sumo Deadlift from Blocks (Knee Height):
235 X 5 @ 50%
280 X 5 @ 60%
280 X 5 @ 60%
325 X 4 @ 70%
325 X 4 @ 70%
370 X 3 @ 80%
370 X 3 @ 80%
370 X 3 @ 80%
370 X 3 @ 80% - Setting up the blocks took a while and resetting after each rep was a bitch.
Barbell Lunges:
105 X 5
105 X 5
105 X 5
105 X 5
105 X 5
Decline Bench Sit-ups:
55 X 10
55 X 10
55 X 10
Jackknifes:
25 X 10
25 X 10
25 X 10
This day was decent. I reshredded my hands which really sucks. I’m going to have to take a break from deadlifts for them to heal, which is not going to happen. lol.
Friday, June 25th
Week 1, Day 3
Bench:
135 X 7 @ 50%
150 X 6 @ 55%
160 X 5 @ 60%
175 X 4 @ 65%
190 X 3 @ 70%
190 X 3 @ 70%
205 X 2 @ 75%
205 X 2 @ 75%
190 X 3 @ 70%
190 X 3 @ 70%
175 X 4 @ 65%
160 X 6 @ 60%
150 X 8 @ 55%
135 X 10 @ 50% - I started using the false grip for 190 and onward. It felt very natural.
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - Great stretch.
Squat:
235 X 5 @ 50%
280 X 4 @ 60%
280 X 4 @ 60%
325 X 3 @ 70%
325 X 3 @ 70%
350 X 3 @ 75%
350 X 3 @ 75%
350 X 3 @ 75%
350 X 3 @ 75%
350 X 3 @ 75% - My upper left quad was super tight and didn’t feel good at all. Squat was awful today.
French Press:
55 X 10
55 X 10
55 X 10
55 X 10
55 X 10 - I got a great stretch off this. It was tougher than I expected.
Seated Goodmornings:
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5
Bench today was absolutely awesome but everything after it was terrible. I think I tightened up my quads and lower back by arching hard during bench and this was reflected in my squat. I’m not a big fan of seated goodmornings. It may just be that I wasn’t doing them right, but I didn’t get a great feel from the exercise. I prefer the standing version.
Monday, June 28th
Week 2, Day 1
Squat:
235 X 5 @ 50%
280 X 4 @ 60%
280 X 4 @ 60%
325 X 3 @ 70%
325 X 3 @ 70%
370 X 2 @ 80%
370 X 2 @ 80%
370 X 2 @ 80%
370 X 2 @ 80%
370 X 2 @ 80% - I’ve stopped squatting ass to grass because that was starting to bother my low back.
Bench:
135 X 5 @ 50%
160 X 4 @ 60%
190 X 3 @ 70%
190 X 3 @ 70%
215 X 2 @ 80%
215 X 2 @ 80%
215 X 2 @ 80%
215 X 2 @ 80%
215 X 2 @ 80%
215 X 2 @ 80% - The 215 sets felt heavy in my hands, but they got faster after the 4th set
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10
Push-ups:
10+BW X 10
10+BW X 10
10+BW X 10
10+BW X 10
10+BW X 10 - I was going to do a 25 lb plate, but I got nervous. The plate was flying around all over my back.
Squat:
255 X 3 @ 55%
300 X 3 @ 65%
250 X 3 @ 75%
350 X 3 @ 75%
350 X 3 @ 75% - I kinda had a breakthrough here. I stopped high bar squatting and it felt terrific. These were
350 X 3 @ 75% by far my best sets these past two weeks.
Goodmornings
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5
I’m very happy with how today went. My squats had been starting to feel harder and harder because I’d been hitting a closer and closer stance each session and taking a high bar position. In short, I’d fucked up my form by doing Olympic squats. When I did my second squat group, I finally started hitting a low bar squat again and these felt fast and light. I feel very motivated again.
Wednesday, June 30th
Week 2, Day 2
Sumo Deadlift to Knees:
235 X 4 @ 50%
280 X 4 @ 60%
280 X 4 @ 60%
325 X 4 @ 70%
325 X 4 @ 70%
325 X 4 @ 70%
325 X 4 @ 70% - Easy and fast.
Bench:
135 X 5 @ 50%
160 X 5 @ 60%
160 X 5 @ 60%
190 X 4 @ 70%
190 X 4 @ 70%
190 X 4 @ 70%
190 X 4 @ 70%
190 X 4 @ 70% - I’m still using the false grip. This was fast. My pauses are good.
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10
Sumo Deadlift:
235 X 5 @ 50%
280 X 4 @ 60%
325 X 3 @ 70%
325 X 3 @ 70%
360 X 3 @ 75%
360 X 3 @ 75%
360 X 3 @ 75%
360 X 3 @ 75%
360 X 3 @ 75% - I accidentally hit an extra rep on my first set. No big deal.
Lunges:
105 X 5
105 X 5
105 X 5
105 X 5
105 X 5 - My quads were getting pretty pumped.
I tightened my stance a little bit but I forgot to blow out my belly. I’m starting to realize that I really suck at deadlift, both conventional and sumo. I’m also starting to miss conventional a lot. On the upside, my calluses stayed whole so I may be on my way back to having whole hands for more than three days. Yay!
I dont think I could handle that much volume, goddamn. Keep trainin hard bro!
Friday, July 2nd
Week 2, Day 3
Squat:
235 X 4 @ 50%
280 X 4 @ 60%
325 X 3 @ 70%
325 X 3 @ 70%
350 X 3 @ 75%
350 X 3 @ 75%
350 X 3 @ 75%
350 X 3 @ 75%
350 X 3 @ 75%
350 X 3 @ 75% - Medium bar position. These felt fast.
Bench:
135 X 6 @ 50%
160 X 5 @ 60%
190 X 4 @ 70%
190 X 4 @ 70%
205 X 3 @ 75%
205 X 3 @ 75%
215 X 2 @ 80%
215 X 2 @ 80%
205 X 4 @ 75%
190 X 5 @ 70%
160 X 6 @ 60%
135 X 7 @ 50% - These were fast too. I like the false grip.
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - My right elbow was feeling a little funny during this.
Tate Press:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - I used these for my triceps exercise. I only got my form down on the last two sets. I like it.
Squat:
255 X 3 @ 55%
300 X 3 @ 65%
350 X 2 @ 75%
350 X 2 @ 75%
350 X 2 @ 75%
350 X 2 @ 75% - Low bar again. These are so fast.
Seated Goodmornings:
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5 - I absolutely hate this exercise. I can’t wait to switch it out during my next cycle.
Great day. Everything was fast. The low back pain I was getting is improving fast and I haven’t had to take ibuprofen all week. Also, if Brock Lesnar loses this weekend I will be very very sad.
[quote]BlackLabel wrote:
I dont think I could handle that much volume, goddamn. Keep trainin hard bro![/quote]
Oh man, it’s ridiculous. I never thought weights this low could be this hard. My lower back gets TAXED from all of this. On the positive side of things though, all this high volume work is just what I’ve needed after my last few years of training. I’ve got new stretch marks all over my chest, armpits and lats. It’s actually a struggle keeping my weight down during all of this, I could probably end up at a solid 205 by the end of my 5 week prep cycle.
Are you going to give Sheiko another shot? Post me a link to your newest log man, I haven’t been able to find it.
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
I dont think I could handle that much volume, goddamn. Keep trainin hard bro![/quote]
Oh man, it’s ridiculous. I never thought weights this low could be this hard. My lower back gets TAXED from all of this. On the positive side of things though, all this high volume work is just what I’ve needed after my last few years of training.
I’ve got new stretch marks all over my chest, armpits and lats. It’s actually a struggle keeping my weight down during all of this, I could probably end up at a solid 205 by the end of my 5 week prep cycle.
Are you going to give Sheiko another shot? Post me a link to your newest log man, I haven’t been able to find it. [/quote]
Ive been thinking about it, but I havent been on a solid program in a few months so im kinda undecided right now.
Here’s my log:
Monday, July 5th
Week 3, Day 1
Squat:
235 X 5 @ 50%
280 X 4 @ 60%
280 X 4 @ 60%
325 X 3 @ 70%
325 X 3 @ 70%
370 X 3 @ 80%
370 X 3 @ 80%
370 X 3 @ 80%
370 X 3 @ 80%
370 X 3 @ 80% - The bar I was using was very slick. My form felt awful, but my bar speed was good.
Bench:
135 X 5 @ 50%
160 X 4 @ 60%
190 X 3 @ 70%
190 X 3 @ 70%
215 X 3 @ 80%
215 X 3 @ 80%
215 X 3 @ 80%
215 X 3 @ 80%
215 X 3 @ 80% - I could have been faster. My last set was very average.
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10
Push-ups:
10+BW X 10
10+BW X 10
10+BW X 10
10+BW X 10
10+BW X 10
Squat:
225 X 5 @ 50%
280 X 5 @ 60%
325 X 5 @ 70%
325 X 5 @ 80%
325 X 5 @ 80%
325 X 5 @ 80%
325 X 5 @ 80% - I felt like absolute shit and didn’t want to do this. Bar speed was good but I was beat.
Goodmornings:
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5
I was back at the Jewish Community Center because I thought the high school weightroom would be closed for the 4th. It wasn’t. lol. I think the bar and rack I used for squat really threw me off. It was tough holding the bar because of the lack of knurling and it had the tendency to slip. My lower back is feeling much better these days. I’m glad I quit the whole ass to grass BS. I’m a powerlifter: all I need to do is hit a hips below knee squat. Anything else is borderline retarded.
Also…Lesnar won and so I’m a happy man =) I was out of my seat and screaming when that fight ended.