[quote]BlackLabel wrote:
Ive been thinking about it, but I havent been on a solid program in a few months so im kinda undecided right now.
[/quote]
Cool, I’ll check it out. It wouldn’t be a bad idea to give it a shot. During the school year you may have to do track workouts so the summer would be a great time to experiment.
Wednesday, July 7th
Week 3, Day 2
Sumo Deadlift to Knees:
235 X 4 @ 50%
280 X 4 @ 60%
325 X 4 @ 70%
325 X 4 @ 70%
350 X 4 @ 80%
350 X 4 @ 80%
350 X 4 @ 80%
350 X 4 @ 80%
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 3 @ 75%
205 X 3 @ 75%
190 X 4 @ 70%
175 X 5 @ 65%
160 X 6 @ 60%
150 X 7 @ 55%
135 X 8 @ 50% - A ton of sets, but my form was very tight and everything moved FAST.
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - 30 second breaks.
Sumo Deadlift from Blocks (Knee Height):
280 X 5 @ 60%
325 X 5 @ 70%
325 X 5 @ 70%
370 X 4 @ 80%
370 X 4 @ 80%
370 X 4 @ 80%
370 X 4 @ 80% - I accidently set my blocks up a plate lower than usual. It was a bit harder but no big deal.
Lunges:
105 X 5
105 X 5
105 X 5
105 X 5
105 X 5 - I had a funny feeling in my groin but it’s gotten better.
Decline Bench Sit-ups:
45 X 10
45 X 10
45 X 10
Jackknifes:
25 X 10
25 X 10
25 X 10
I had to do my ab work at home so I couldn’t use my 55 lb plate. Overall, today was pretty good. My benches are very fast and I’m pretty confident that I’m going to blow the 230 sets off my chest like it’s nothing. Of course, I was doing that before Sheiko…but never with this many sets before hand. I’ll see how it goes.
I’m kind of bored on this Wednesday night because I decided not to go out so I had the urge to post up what I ate today. I don’t really have to eat all that much to make gains since I’m only lifting three times a week.
Anyway, here it is:
Supplements:
1 multivitamin, 6 fish oil caps
10:15 AM
Protein Shake: Skim milk, peanut butter, protein powder
Apple
621 calories - 57g protein/53g carbs/11g fat
1:00 PM
Spaghetti with ground turkey and kidney beans
Broccoli
Top Round steak
719 calories - 77g protein/65g carbs/17g fat
3:45 PM
Spaghetti with ground turkey and kidney beans
Broccoli
Top Round steak
719 calories - 77g protein/65g carbs/17g fat
5:00 PM
Grape Juice
160 calories - 0g protein/40g carbs/0g fat
7:20 PM
Protein Shake: Skim milk, protein powder
Protein Bar
Grape Juice
14 pieces Cadbury Roasted Almond Chocolate
1170 calories - 81g protein/117g carbs/34g fat
10:20 PM
Cottage Cheese
Broccoli
Top Round Steak
362 calories - 57g protein/11g carbs/11g fat
Total Calories: 3751 calories
Total Protein: 349 g
Total Carbs: 351 g
Total Fat: 90 g
39% protein/39% carbs/22% fat
Well, if you check the math with the macros compared to the total calories they’re a little off but still…HOLY SHIT! I had no idea I was eating this much. I’m probably overestimating a little bit, but there’s no way I’m getting in less than 3200 calories. As you can see, I eat pretty clean and get most of my calories around my workout window. I’m really not struggling to shove food in either so I have no idea why people complain so much about their diet.
Friday, July 9th
Week 3, Day 3
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% - Very fast. Everything after this was shitty though.
Squat:
235 X 5 @ 50%
280 X 5 @ 60%
325 X 5 @ 70%
325 X 5 @ 70%
350 X 4 @ 75%
350 X 4 @ 75%
350 X 4 @ 75%
350 X 4 @ 75%
350 X 4 @ 75% - This was shitty. My form is all over the place. I puked three times before the last set.
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%
175 X 6 @ 65% - I did a better job with this than the first week, but it was still bad.
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10
Goodmornings:
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5
After the first bench group, everything was awful. On my 2nd set of squat, I took too much of a lowbar stance and overstretched my shoulders. The rest of my sets just felt slow and heavy. The last set was just killer because I had puked right before. I wasn’t happy with this day at all. To be honest, it made me want to quit powerlifting and left me questioning my motivation.
Monday, July 12th
Week 4, Day 1
Squat:
235 X 5 @ 50%
280 X 4 @ 60%
325 X 3 @ 70%
325 X 3 @ 70%
370 X 3 @ 80%
370 X 3 @ 80%
395 X 2 @ 85%
395 X 2 @ 85%
395 X 2 @ 85% - Pretty decent. The 395 sets were heavy in the whole but weren’t too tough. I was beltless.
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% - These were fast. I can’t wait for 230 to fly on Wednesday.
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - 30 second breaks.
Dips:
10+BW X 8
10+BW X 8
10+BW X 8
10+BW X 8
10+BW X 8 - My left bicep was bothering me a bit.
Squat:
235 X 5 @ 50%
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% - I had to widen out my grip because of how pumped my chest was. Squats were tough but smooth.
Goodmornings:
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5
It took me a little over 2 hours to finish my sets. Part of this was from waiting for a bench to open up. I’ve come to realize that since I’m lifting weights for such a long period of time and sweating a lot, I really need something more substantial than just water. I finished a Gatorade bottle during my workout while drinking water. My first group of squats was great. I took a narrow bar grip and really flexed my lats and traps on the descent. I was going far below depth but my back still felt great. I’m happy with how today went.
Wednesday, July 14th
Week 4, Day 2
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%
230 X 2 @ 85%
230 X 2 @ 85% - All my sets were pretty fast. Unfortunately, my forearms were falling backwards at the bottom
230 X 2 @ 85% of my last 230 set. I just have to get used to weights over 215 again. lol.
Sumo Deadlift:
235 X 4 @ 50%
280 X 4 @ 60%
325 X 3 @ 70%
325 X 3 @ 70%
370 X 3 @ 80%
370 X 3 @ 80%
395 X 2 @ 85%
395 X 2 @ 85%
395 X 2 @ 85% - On the 395 sets, my first rep would come slow but my second was better. All sets were great.
Bench:
150 X 5 @ 55%
175 X 5 @ 65%
205 X 4 @ 75%
205 X 4 @ 75%
205 X 4 @ 75%
205 X 4 @ 75% - Fast. Paused. Perfect.
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10
Lunges:
105 X 5
105 X 5
105 X 5
105 X 5
105 X 5
Today was good. I finished quickly and felt very strong. I wore band-aids so my calluses didn’t tear off. They’re in pretty bad shape. I’ll try to do the same thing next week for my shins. Friday looks pretty easy, but I’ve found that those are the ones that get me.
Friday, July 16th
Week 4, Day 3
Squat:
235 X 5 @ 50%
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%
370 X 3 @ 80% - Everything was fast. My right quad was tight but it loosened up.
Bench:
135 X 5 @ 50%
160 X 5 @ 60%
190 X 5 @ 70%
190 X 5 @ 70%
190 X 5 @ 70%
190 X 5 @ 70%
190 X 5 @ 70% - Everything moved fast. I really felt my pecs which was unusual.
Flies:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10
Dips:
10+BW X 8
10+BW X 8
10+BW X 8
10+BW X 8
10+BW X 8
Seated Goodmornings:
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5 - I got my form down!
Decline Bench Sit-ups:
55 X 10
55 X 10
55 X 10
Jackknifes:
25 X 10
25 X 10
25 X 10
I am done with Sheiko 37! This was a great way to finish it. Even though it was an AM session, I still felt very strong. My squat form has tightened up and my bench feels good. This upcoming 5 week cycle seems like a breeze after Week 2.
Very nice, congrats on finishing it. Any chance you can get some vids up?
Monday, July 19th
Week 1, Day 1
Bench:
155 X 3 @ 55%
180 X 3 @ 65%
195 X 3 @ 70%
210 X 3 @ 75%
210 X 3 @ 75%
225 X 3 @ 80%
240 X 2 @ 85% - Everything flew. I’m so good with low volume, higher intensity. 240 was very fast and paused.
Flies:
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10
Squat:
240 X 2 @ 50%
280 X 3 @ 60%
335 X 3 @ 70%
335 X 3 @ 70%
335 X 3 @ 70%
335 X 3 @ 70%
335 X 3 @ 70%
380 X 3 @ 80%
380 X 2 @ 80%
405 X 2 @ 85%
405 X 2 @ 85% - I tweaked something in that ‘Peru State glute’ area on my last rep of 380. More on this later.
Goodmornings:
85 X 5
85 X 5
85 X 5
85 X 5
85 X 5
To finish off my 13 week Sheiko program, I’ve started a 5 week Sheiko competition cycle. I won’t be doing a meet, but I’d still like to hit these gym PR’s. I’m not sure if I will max though because my ‘meet day’ would fall on my first Saturday at OU over Orientation Weekend. Anyway, I bumped my projected numbers up 10 lbs to 475/280/475. These would be pretty decent. I’d hopefully hit a depth PR on squat and true PR’s on bench and deadlift. I’ve got some plans for my programming post-Sheiko but I’m still undecided.
Today went well. My benches were very fast even though I hadn’t handled weights that heavy in months. My squat form was really tight all the way through my 335 sets, but I got a little bent over for my last 385 set. This threw my low back out of whack which left me with a crunching sound in my glute/low back region. It was a little painful but I just toughed through it as I only had two sets left. 405 really went up easy. The heavier weights all feel really light to me despite not training with them. I belted up for the last two sets and this shot my blood pressure up and left me a little lightheaded. Still, I did ok and hit excellent depth for all my sets. My only issue is with my belt riding up a little in the hole. This could be a problem on my 90/95/100% sets.
[quote]BlackLabel wrote:
Very nice, congrats on finishing it. Any chance you can get some vids up?[/quote]
Haha I’m far from finished. I’ve still got 5 weeks left. About the videos…it’s so cliche to say this online but I really don’t have a video camera. lol. I’ll see if I can buy one before going to college. I’ll be doing my Sheiko skills test this upcoming Wednesday so I’ll also ask my brother to take some video. It’ll be on a cellphone though.
What’s up with that chick creeping on your log? lol.
Wednesday, July 21st
Week 1, Day 2
Sumo Deadlift:
240 X 3 @ 50%
285 X 2 @ 60%
285 X 2 @ 60%
335 X 3 @ 70%
335 X 3 @ 70%
355 X 2 @ 75%
355 X 2 @ 75%
380 X 2 @ 80%
380 X 2 @ 80%
380 X 2 @ 80%
380 X 2 @ 80%
405 X 2 @ 85% - I belted up for the 405 sets. I was very slow for my first rep of 405, but the 2nd was fast.
405 X 2 @ 85% This is weird because I pull dead stop. I guess I’m just not confident?
Bench:
155 X 3 @ 55%
180 X 3 @ 65%
195 X 3 @ 70%
210 X 3 @ 75%
225 X 3 @ 80% - Very easy. My low back was killing me.
Flies:
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10 - My left shoulder was killing me.
Sumo Rack Deadlift from Knees:
240 X 2 @ 50%
285 X 2 @ 60%
335 X 2 @ 70%
335 X 2 @ 70%
335 X 2 @ 80%
335 X 2 @ 80%
335 X 2 @ 80% - The base of my spine felt off on my last set.
Lunges:
115 X 5
115 X 5
115 X 5
115 X 5
115 X 5 - I focused less on the stride length and more on the ‘squat’. This pumped my tight outer right quad.
I’m pretty sure I’ve strained my right glute/low back because the pain still hasn’t improved since Monday. I’m just going to have to deal with this through Wednesday when everything eases up. This is becoming such a pain in the ass. Literally. lol. I felt pretty crappy today since I forgot my Gatorade at home. I’ll have to make sure that doesn’t happen again. The best part about weight set points is getting to eat pretty much whatever you eat and your weight not budging. I had a large chocolate frozen yogurt from TCBY and four hot dogs on top of my regular meals and I’m pretty sure my weight will be exactly the same as usual tomorrow.
Friday, July 23rd
Week 1, Day 3
Bench:
140 X 3 @ 50%
155 X 3 @ 55%
180 X 3 @ 65%
195 X 3 @ 70%
210 X 2 @ 75%
210 X 2 @ 75%
225 X 2 @ 80%
225 X 2 @ 80%
225 X 2 @ 80%
225 X 2 @ 80%
240 X 1 @ 85% - Biceps were aching. I wasn’t as fast today as normal.
Flies:
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10
Squat:
240 X 3 @ 50%
240 X 3 @ 50%
285 X 3 @ 60%
335 X 2 @ 70%
335 X 2 @ 70%
355 X 3 @ 75%
355 X 3 @ 75%
380 X 2 @ 80%
380 X 2 @ 80%
380 X 2 @ 80%
380 X 2 @ 80% - I had to belt up for the 380 sets. Unracking the weight sent pain shooting down my right side.
Goodmornings:
85 X 5
85 X 5
85 X 5
85 X 5
85 X 5 - Felt like shit.
Well, I’ve definitely fucked something in my back. The strength coach thinks I have a bulging disc. I’m going to keep squatting and see how it goes. My last heavy day for two and a half weeks is this Wednesday so I’ll push it until then. If God wills it I"ll be able to make it through. Right now, I’m just ODing on ibuprofen, icing, stretching and tennis ball rolling.
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
Very nice, congrats on finishing it. Any chance you can get some vids up?[/quote]
Haha I’m far from finished. I’ve still got 5 weeks left. About the videos…it’s so cliche to say this online but I really don’t have a video camera. lol. I’ll see if I can buy one before going to college. I’ll be doing my Sheiko skills test this upcoming Wednesday so I’ll also ask my brother to take some video. It’ll be on a cellphone though.
What’s up with that chick creeping on your log? lol. [/quote]
Haha yea I understand, I didnt have one for a year or two and it sucked. If it’s on a cell phone atleast it’s somthing.
And I have no fucking clue, all I know is she had like 100 posts one day, and the next day she was up to 355. Kinda creepy… haha.
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
Very nice, congrats on finishing it. Any chance you can get some vids up?[/quote]
Haha I’m far from finished. I’ve still got 5 weeks left. About the videos…it’s so cliche to say this online but I really don’t have a video camera. lol. I’ll see if I can buy one before going to college. I’ll be doing my Sheiko skills test this upcoming Wednesday so I’ll also ask my brother to take some video. It’ll be on a cellphone though.
What’s up with that chick creeping on your log? lol. [/quote]
Haha yea I understand, I didnt have one for a year or two and it sucked. If it’s on a cell phone atleast it’s somthing.
And I have no fucking clue, all I know is she had like 100 posts one day, and the next day she was up to 355. Kinda creepy… haha.
[/quote]
Haha weird stuff man. If she’s real, she’s got a nice ass though. lol.
Alright, here’s an update on my training situation. My back has improved slightly, but I’m still in no shape to be squatting. I’m continuing with Sheiko for the rest of this week, but I’ll only be doing the bench work. I’ll replace squats with Bulgarian split squats, and deadlifts with pullthroughs. I’m also switching out barbell lunges for dumbbell lunges, and goodmornings for hyperextensions. I have to do this because I can’t load my spine without any pain.
http://asp.elitefts.com/qa/default.asp?qid=125128&tid=42
http://asp.elitefts.com/qa/default.asp?qid=125155&tid=
I’ve been in correspondence with Harry Selkow through the EliteFTS Q&A feature and he’s given me some great advice that really backed up my thought process. I’m going to finish out this week and treat it like a mini-peaking period, and hopefully by next week I’ll be in shape to squat and pull again. I’ll be doing 5/3/1 like he recommended. In the meantime, I’m icing and tennis ball rolling and I put in an order for a foam roller from eBay.
Are pullthroughs really easier on the back than DLs? I wasn’t sure when I heard about them.
Back pain sucks. Hope it gets better so that you can keep up those good numbers.
Monday, July 26th
Week 2, Day 1
Bench:
140 X 2 @ 50%
170 X 3 @ 60%
195 X 2 @ 70%
210 X 2 @ 75%
210 X 2 @ 75%
210 X 2 @ 75% - Fast benches. I was in the groove.
Flies:
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10
Bulgarian Split Squat:
20’s X 5
40’s X 5
45’s X 5
50’s X 5 - I used a basic ramp. Nothing felt difficult. It’ll take a while to get used to the groove.
I finished in around thirty minutes and then did some light stretching and tennis ball work. I also did the DC lat stretch and lasted around 30 seconds. lol. It felt good on my low back though. Things are improving.
[quote]Nikki9591 wrote:
Are pullthroughs really easier on the back than DLs? I wasn’t sure when I heard about them.
Back pain sucks. Hope it gets better so that you can keep up those good numbers.[/quote]
Whenever I get this type of issue with my back, I try to work through some ‘pump’ movements for the area. Pullthroughs are great because they mimic the motion of a sumo deadlift and hit most of the same muscles. Plus, I’ll be using weights lighter than what I’d be pulling.
Thanks for the nice words. I know I can get through these issues, it’s just a matter of time.
Wednesday, July 28th
Week 2, Day 2
Bench:
140 X 2 @ 50%
170 X 2 @ 60%
195 X 2 @ 70%
195 X 2 @ 70%
225 X 1 @ 80%
250 X 1 @ 90%
265 X 0 @ 95% - 250 went up like a triple, but I lost 265 over my face and just said fuck it.
Bulgarian Split Squat:
30’s X 5
40’s X 5
50’s X 5
60’s X 5 - The most awkward exercise. I hate these with a passion.
Pullthroughs:
40 X 5
80 X 5
120 X 5
160 X 5
200 X 2
200 X 1 - I goofed around with 200. It was too heavy for me.
Pullups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5 - I did the DC lat stretch before doing these. That might have been dumb but ‘oh well’.
Neutral Pullups:
BW X 5
I had a very early flight to San Diego for a wedding this morning so I had to get up at 4:20 AM. I only got about 2 hours of sleep. I was supposed to lift in the afternoon and get some sleep on the plane, but we missed our flight by 5 minutes. It got pushed back to 6 PM which would have left me with no time to lift in the afternoon so I was forced to suck it up and lift in the morning. It wasn’t a good idea. My strength was a little off, but I still should have gotten that 265, and I would have if I hadn’t fallen out of groove. Whatever though, I’m keeping 465/270/465 as my training maxes for my 5/3/1 cycles next week. I have all the time in the world. Only my teenage years are fleeting. lol.
Friday, July 30th
Week 2, Day 3
Bench:
155 X 2 @ 55%
180 X 2 @ 65%
195 X 3 @ 70%
210 X 3 @ 80%
210 x 3 @ 80% - Decent.
Flies:
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10
Bulgarian Split Squats:
40’s X 5
50’s X 5
70’s X 5 - I fell over a ton during my 70 sets and then just called it.
Goodmornings:
85 X 5
85 X 5
85 X 5
85 X 5
85 X 5 - Great! I had no pain unracking and got a good stretch.
I’m a little late with this one. Things in San Diego have been going well. I’ve been getting around 100 g of protein every day. lol. I don’t look too much worse but I’m interested to see what my weight will be like. I trained at 24 Hour for this session and it was a shithole. The bars were off and the benches were narrow. I’ll be in San Jose this Monday and I’ll get my first 5/3/1 session in and then report back to Harry Selkow.