Lift With Intensity

Training Training Logs
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arramzy, 32 as a “deload”?? Haha, awesome. Thanks for the breakdown. As for the cardio, probably just do it in the AM, fasted, for an hour, and see what happens.

MiM, when I started this “journey”, no I didn’t. But now I really like the technical aspect of it!

Moved the cage/bench in last night, and had a final night of relaxation before starting up again. Going to start Sheiko #37 tonight, which will look like:

Bench, up to 5 triples @215
Squat up to 5x5 @230
Bench up to 4x6@190
Flyes 5x10
GM’s 5x5

Easy, right?

Bring it on…

382

Dude, home gyms are frakking awesome. Yours looks sweet.

383

That gym is insane! I am so jealous! A place to not get yelled at for making noise! (Unless your wife has you whipped… hahahaha)

384

Thanks Dove!

[quote]arramzy wrote:
That gym is insane! I am so jealous! A place to not get yelled at for making noise! (Unless your wife has you whipped… hahahaha)[/quote]
Thanks man. Me? Whipped? Hardly. I’m spoiled as hell though, since she let me build this masterpiece indoors, haha.

Looking forward to breaking it in properly tonight.

385

Nice setup is Nice, Get started already so you can hit some prs.

386

That looks freaking awesome man, very jelly indeed. I hope you have an awesome sound system set up to compliment it perfectly!

387

Imma go ahead and say it… I have no idea what the hell all of this 37, 49, 12, 35890.7635 cycle stuff you guys are talking about in here is… but i like it!

388

Elmore, thanks man. I broke her in tonight

Phlegms, of course I do. The acoustics are insane in there, since its so small and has hard floors.

Greg, its Sheiko talk, belay my last, sailor :wink:

Ok, so tonight marks the beginning of a long road. I’ve got some goals in mind, and I truly feel like Sheiko will get me there. Enough time off. Let’s rock this bitch.

I’m using these numbers for my calculations. Bench is high, but that should help.
330/290/450

Sheiko 37 Week 1 Day 1

Bench
15135
24175
23205
53215
All paused. Used wraps in last few sets, and for the first time, that actually felt good.

Squats
15165
25200
55230
Holy shit, these were hard as hell. Tough start for my first session back…
Vids from few angles for form tips, tomorrow

Bench
16145
26175
46190
Almost all sets close grip, touch and go. Meh, still prefer paused, bit right shoulder was bugging me.

Skipped flyes, in favor of some banded shoulder work to help the shoulder out.

Band pull aparts from the front/from the top/banded shoulder dislocates tri-set
3*10
Shoulder girdle pimped. Feelsgoodman.jpeg

Skipped GMs, low back was fried from squats, and felt like puking and dying. Recover on the couch.

Boom. Roasted.

389

40 minutes FMC this morning, jogging/walking. First time “running” since the half marathon in January. Ugh, this shit’s hard, haha

390

[quote]inkaddict wrote:
40 minutes FMC this morning, jogging/walking. First time “running” since the half marathon in January. Ugh, this shit’s hard, haha[/quote]

Running is so overrated. What good has running ever done anyone ever? I rest my case.

391

[quote]gregron wrote:

[quote]inkaddict wrote:
40 minutes FMC this morning, jogging/walking. First time “running” since the half marathon in January. Ugh, this shit’s hard, haha[/quote]

Running is so overrated. What good has running ever done anyone ever? I rest my case.[/quote]

Bite your tongue!! This ass didn’t just make itself! I will say though, I wasn’t “jogging/walking” (gay), I was sprinting (bad ass).

Why on earth are you doing FMC? 40 mins sounds tedious. You should just go push your prowler around and be done with it in 15mins and then go flex your guns in the mirror for another 20. No?

Nice set-up you built there, Inky! You sir are quite handy! And now you never have to leave the house - like ever…

392

[quote]Mascherano wrote:

[quote]gregron wrote:

[quote]inkaddict wrote:
40 minutes FMC this morning, jogging/walking. First time “running” since the half marathon in January. Ugh, this shit’s hard, haha[/quote]

Running is so overrated. What good has running ever done anyone ever? I rest my case.[/quote]

Bite your tongue!! This ass didn’t just make itself! I will say though, I wasn’t “jogging/walking” (gay), I was sprinting (bad ass).
[/quote]
I mixed a little bit of “bad ass” in with the gay this morning, so shut up.

[quote]
Why on earth are you doing FMC? 40 mins sounds tedious. You should just go push your prowler around and be done with it in 15mins and then go flex your guns in the mirror for another 20. No? [/quote]

Why? Um, hello? Have you SEEN this belly? No, I rest my case. Case reopened…I’m also using it as some active recovery, case closed.

[quote]
Nice set-up you built there, Inky! You sir are quite handy! And now you never have to leave the house - like ever…[/quote]
Thanks Masch, I can be quite handy at times (no homo). Never have to leave? Well the food isn’t just going to walk itself into my house now, is it? If it does…I’m shooting it and grilling it though :wink:

393

Vids from last night’s session.

Couple of bench sets, 215x3
Few squat sets, 250x5

Any glaring issues?

394

looking strong bro.

395

GV, thanks bro.

Just saw this on PLWatch, and had to share.

CP BARBENDERS IPL WORLDS MOTIVATION 2011: ITS OUR TIME! - YouTube!

Wish I was into powerlifting back when I was in, I’d have been all OVER that shit!

396

Week 1 Day 2

Training early and without eating first is no bueno

Deads
15225
25275
24315
43365 vid of 1 set

In case you’re wondering, my shirt is a honey badger vs a cobra, and at the bottom it says “honeybadger don’t care!” Lol

Incline bench
46135 So sore going into this, 135 was PLENTY

Dips
5*8

Rack pulls
Went up one pin setting, since I was beat already and from past Sheiko sessions, I know these get hard
15225
25275
34315
43365

Subbed RDLs in for lunges
15135
15185
35225

Standing abs
3*20

Done. Huge breakfast burrito pwo, ftw!

397

Good stuff ink. I’ll probably be running sheiko late december/early january. For the rack pulls, were do you put the pins?

398

That shirt is sooooo much Awesome. Deadlifts looked smooth, I’m guessing it was because of the shirt?

Much props man, following something like sheiko takes dedication, put in the work reap the rewards!

And I need to get me one of them shirts…the honey badger is whassup

399

nice set up you got there and good training! Dls looked really good actaully.

400

Good work ink, those deads looked good man. I also liked the video you posted about the barbenders, that was pretty cool.

Found another video that is pretty good imo. Good to listen to.