[quote]Mascherano wrote:
Aw! your little goblin is adorbs. Looks just like you!
So lets see this great, big platform, Mister! [/quote]
Hey, don’t rush me, I’m working on it right now. Here is the base…
[quote]inkaddict wrote:
Jim Wendler interviewed Chuck V recently, and here’s what was published on another site.
[/quote]
If by recently, you mean 2004, then … 
Have you considered training heavy squats and deads in the same session?
[quote]xdsho wrote:
[quote]inkaddict wrote:
Jim Wendler interviewed Chuck V recently, and here’s what was published on another site.
[/quote]
If by recently, you mean 2004, then …
Have you considered training heavy squats and deads in the same session?[/quote]
Damnit, at the top of the article it said today’s date. Oh well, still a good read!
Thanks DF
Did a few reps at 135 and 225 just to test out the platform.
Feelsgoodman.jpeg
Looking forward to a solid deadlift session on that bitch. Should start moving all my equipment inside tomorrow, getting ready to kick off another Sheiko block. Thinking of running #37 for th first time, since I’ve done 29 with good results. Any suggestions?
[quote]inkaddict wrote:
Thanks DF
Did a few reps at 135 and 225 just to test out the platform.
Feelsgoodman.jpeg
Looking forward to a solid deadlift session on that bitch. Should start moving all my equipment inside tomorrow, getting ready to kick off another Sheiko block. Thinking of running #37 for th first time, since I’ve done 29 with good results. Any suggestions?[/quote]
Is gabe doin 37?
First of all, congrats on the mock meet my friend! Two PR’s and a meet total PR??? Siiiiiiiiiiiiiick!
That checkered tile is bad ass! Looks awesome and that platform looks professional grade. You are quite the craftsmen Inky, I’m impressed.
Gym is really coming together when is your first session in there?
DF, I don’t know if he is. I think so?
Greg, thanks amigo. And I’m pretty impressed with myself on that thing. I looked at it last night and thought, “this is the start of a BEEAAAUUUUTTIFULLLL friendship” LOL
Elmore, thanks man. I’ll probably try and move the cage in tonight, and hit a bench/squat session. Back’s still sore from Sunday, but legs/chest/arms/shoulders are ready to dominate.
Jelly of the home gym set up. Mind if I fly over and rent out a room at casa de ink so I can get swole and strong n’ stuff?
I hope you’re planning to throw glitter and cigarettes ahes all over your gym
Remember…nasty like a hooker with dreads?
Hey man. 37 is a solid cycle. It is definitely a lot harder than 29 so be prepared. You will need to be dedicated to sticking to the prescribed work. Also, make sure your nutrition is good and don’t forget active recovery! Whenver you have a chance (I try do it 4-5 times a week) you should be hitting the treadmill for some walking (Maybe 3MPH and 5% incline or so) to get heart rate to around 130 and then foam rolling.
It will help a lot! I got through CMS and now almost done sheiko 30 and this has helped me stay fresh the whole way through. You definitely want to be fresh through the first cycle, so you can do a second prep right away. I would say for your total something like: 37-29-32 would work well. Also, really think about splitting the work. Instead of 1 long session, do 2 sessions mon, wed and fri. Good luck man!
[quote]arramzy wrote:
Hey man. 37 is a solid cycle. It is definitely a lot harder than 29 so be prepared. You will need to be dedicated to sticking to the prescribed work. Also, make sure your nutrition is good and don’t forget active recovery! Whenver you have a chance (I try do it 4-5 times a week) you should be hitting the treadmill for some walking (Maybe 3MPH and 5% incline or so) to get heart rate to around 130 and then foam rolling.
It will help a lot! I got through CMS and now almost done sheiko 30 and this has helped me stay fresh the whole way through. You definitely want to be fresh through the first cycle, so you can do a second prep right away. I would say for your total something like: 37-29-32 would work well. Also, really think about splitting the work. Instead of 1 long session, do 2 sessions mon, wed and fri. Good luck man![/quote]
I’m definitely prepared. The workload doesn’t scare me. I’ll avoid veering off and testing my limits, and I have already decided to add in some morning treadmill walking on at LEAST my off days, shooting for damn near every day as I can fit it in. So you think I should run 37, then go “down” to 29, and then 32? Hey, I’m all for some direction, and if someone suggests that route, I’ll take it. I’ll see what I can do about splitting the work up, are you suggesting 2x a day sessions, or just carrying the heavy sessions into 2 days and no off days? Training at night, mostly by myself gives me the time and focus I like to finish 2 hour sessions. Lifting in the morning never goes well for me, and I don’t really have the time anywhere else in the day, but I’ll see what I can do, depending on how each session breaks down.
Thanks a lot man, I appreciate the input.
Ct, I am a hooker with dreads.
Phlegms, come on over dude, haha
Well I think as you reach the end of 37 you should see how it has been feeling. If you love it and it feels just right, then run 37 again. If you are starting to feel a bit worn down, then do 29. If you are feeling really fresh, I wouldn’t suggest doing a harder cycle just yet, but probably try upping your training maxes 10/5/10 or even 15/10/15 then doing 37 again. Some people like running 12 weeks of prep even so you might like doing that but for me 8 weeks is plenty! Just see how you are doing.
Your morning treadmill work will do you wonders.
As far as splitting there are 2 good options in my opinion:
Monday AM - squat and bench
Monday PM - squat
Wednesday AM - DL and bench
Wednesday Pm - DL
Friday AM - Bench and Squat
Friday PM - Bench
You get the idea.
OR what I like to do:
Monday/Friday: Squat (2 sessions if necessary)
Tuesday/Thursday/Saturday: bench (2 sessions if necessary)
Wednesday: DL (2 sessions if necessary)
The second will be more sessions and is probably not necessary until you get into gear and higher volume cycles.
On a sidenote, I hope your bench training max is above your actual max by about 5%. This is something that almost anyone that does sheiko will benefit from.
[quote]arramzy wrote:
Well I think as you reach the end of 37 you should see how it has been feeling. If you love it and it feels just right, then run 37 again. If you are starting to feel a bit worn down, then do 29. If you are feeling really fresh, I wouldn’t suggest doing a harder cycle just yet, but probably try upping your training maxes 10/5/10 or even 15/10/15 then doing 37 again. Some people like running 12 weeks of prep even so you might like doing that but for me 8 weeks is plenty! Just see how you are doing.
[/quote]
When you refer to “prep”, do you mean cycles leading up to a comp or retesting?
[quote]
Your morning treadmill work will do you wonders. [/quote]
I hope so, both in recovery and gelatinous abdominal mass reduction, lol
If I wind up splitting it up, that looks good. Or I might so the single lift in the morning, and the double that evening. Looks good though.
Yeah, I think I’d lean more towards squat/bench same day style, it’s been “fun” lately, haha.
[quote]
On a sidenote, I hope your bench training max is above your actual max by about 5%. This is something that almost anyone that does sheiko will benefit from.[/quote]
I made it 10#'s more than my actual 1RM (about 5%) when I ran 29, and was my “actual” 1RM when I did the 5 week comp cycle. I think i should have programmed it higher for the comp cycle session, and I would have improved a little more (probably would have nailed the 285). I’ll definitely increase it 5% for my next cycle.
Thanks a lot, man. I appreciate it.
So prep cycles are the higher volume harder ones like 29,30,31,37,39,40,cms1,cms2,cms3 etc. These are done as ‘loading’ cycles where you overtax the body by practising the lifts. Then you ‘deload’ and get very strong supercompensation to get stronger. These deloads are the comp/peaking cycles like 32 or CMS comp.
Haha love that “gelatanous abdominal mass reduction”. As far as treadmill work you will need to think about it btw. If you really want it as recovery work it won’t be much fat reduction or calorie burning or whatever. I mean you will walk for 30 mintues and burn 300 calories.
If you end up runnign on the treadmill to try and burn more calories, it won’t do too much to help recovery in my experience because it is pretty draining to run and thus it just adds 1 more ‘workout’ to recover from. That beind said, perhaps you may have the recovery ability to sustain this or perhaps losing the belly is a bigger goal for you. I personally think diet is a better way to approach the belly reduction but I know a world class bencher who hits the treadmill at 4am everyday to cut weight so everyone is unique.
I will continue to be following and will add any more of my advice if i think of anything. Just work hard at it and sheiko works fantastically.
too many words!!
lol
Did you ever think your training would turn into so much calculations and planning?