That was effing rough. Been over a year since I’ve done these, and oh could I feel it…
Hill sprints x 10 with 30-60 seconds rest once I got back down.
Crappy pic, bit you get the idea. The hill is about 30 degree incline and 35 yards long.
That was effing rough. Been over a year since I’ve done these, and oh could I feel it…
Looks/sounds like my hill at home. Did u puke?! 
Oh
What do you have me on ignore now?
F u
Clax, no I didn’t puke, but I think my lung collapsed/bursted into flames at one point.
Rock, no, I don’t. You have everyone else on the “make my posts show up after everyone has said more shit, and then make them feel bad for ignoring me” setting. Yes, I would like some hawaiian punch. Thanks.
That looks more like a wall lol I need to step my conditioning up I have been slacking
[quote]elmore18 wrote:
That looks more like a wall lol I need to step my conditioning up I have been slacking[/quote]
Feels like a wall too. I gotta get there in the daylight and get a better pic. It’s not fun. Not even a little bit
So after tonight’s session, rather than increasing working maxes and re-running 37, I’m going to jump back down to Sheiko 29 for a cycle and then retest at the end of the year. 37 has been freaking brutal as hell on me, and I want to dial it down a little (volume wise) and start next year off with maybe 37 again, or 30/32. Also going to try and include more hill sprints/conditioning work.
4 and a half weeks left in the year. I’d love to be able to squat 350 (+20#s) bench 290+ (+15#s) and dead 475 (+25#s) by the end of 2011. Not necessarily all in the same session, but if I could hit them individually I’d be pretty excited.
Keep moving forward.
Got a very late start tonight, and decided to split the session up and finish in the morning.
W4D3 Part 1
Squats
1654
2004
23032
26536 couple sets on vid, uploads tomorrow for form check. Hands in closer, stance a bit wider, felt pretty solid. Knee wasn’t an issue. Not 100%, but not problematic at all. Everythingwentbetterthanexpected.jpeg
GMs
13555
Abs
3*10
Added some neck raises, can’t hurt, right?
Bench work in the am
W4D3 part 2
This morning’s session was decent. Not sure how some of you lift in the morning, shit kinda sucks…
Bench
1455
1755
20555
Banded flyes
5*10
Dips
5*8
Done.
stopping by to say SUP!!
Sup Mimzerz!
Ok, LONG and tiresome friday/saturday, but did absolutely nothing yesterday, which was awesome.
Friday night, my wife and I went Cosmic Bowling with some friends and were out until 1:30, and up at 6 to drive all over the damn state it seemed, and ended the night with several brewskis. Oh, and I fit in a brutal session as well, while my wife was taking a nap. “Aren’t you tired?” “Exhausted, but I gotta train, LOL!”
Sheiko 29 W1D1
Bench
145x5
175x4x2
205x3x2
225x3x5 Not too bad
Squat
165x5
200x5x2
235x5x2 Pretty solid. Brought grip in and stance out, felt solid. Hard, but solid. (No homo-lol)
Also came up with a mental cue to help me focus on keeping my elbows down. As I drop into the hole, I “rolled on the throttle” of the bar. Basically, crank the bar down without bending the wrists=elbows down. Hey, it worked for me, and that’s all that matters.
Incline Bench (Since I very rarely do these, and havn’t done over 185 on them, probably ever) Used the weights prescribed for flat bench, and dealt with it.
145x5
175x5
205x4x4 PR of sorts. Shit was hard.
GM’s
5x5
Rear Delts
5x10 With a couple lateral raises added after each set.
Done.
PWO was pasta and beer(s). Like. A. Boss.
Deads tonight. Hopefully I can unfuck my form issues.
get UNfucked!!
lol
MiM-That should be a t-shirt or something, shouldn’t it?
Ok, question for those knowledgable in the ways of the Sheiko:
I’m 16 weeks out from a meet. Having just come off of a cycle of 37, and having it beat my ass down, what would be the best approach here? I’ve started 29, but am only 1 session in, 2nd to be done tonight.
Does running 29/37/37(or 29 again)/32 make the most sense here? Or is there another meet prep cycle that would be better?
I like that cue Ink, that is pretty close to what you do and how it feels as well. Keep up the good work Brother.
16 weeks out is a tough point to be in unfortunately… After finishing a tough 37 another 12 weeks of prep will be very difficult. That being said, I think it would be possible. I think you should probably finish running 29. Then what I might suggest doing is running a mounting cycle. So for the first week drop everything by 5%, 2nd week by 2.5%, 3rd/4th week get back to last cycle maxes then in next cycle increase by 2.5%. For the last prep cycle you can run 29 or 37 or even try 30 or 31. Only try 30 if you feel really fresh because it is an insane cycle and I have never ran 31 but it looks similarily tough. Then of course do 32 to get ready for the meet. Now in order to pull this 16 weeks of prep before a peak, you really need to be hitting the foam roller everyday, doing non-cardio active recovery like 3MPH and 2-5% incline and sleeping/eating really good and consistently. Another option is to take a like 50% deload week after the current 29 cycle then do 29/37/32 and skip the 2nd week of 32. It’s a tough call but I would recommend you start recording your morning heart rate and if it starts climbing too much then take the deload week.
Finish 29, do the first week of 32, deload, recalculate your maxes. I would then do either #37 or #40 and then peak with #32
Thanks guys, so either way, running #32 to peak with is the way to go. I like 29 right now, so I’ll definitely run it all the way through.
Det, I think I’ll use your plan of running the first week of 32, and deloading/recalculating maxes so that I’ll be “fresh” for 37/40 (which I haven’t done. What’s the difference?) and then use the same maxes pre-37 to run 32 with (right?).
Arramzy, telling me one of the programs is an “insane cycle” most definitely makes me want to never ever go there, haha. Thanks though. Seems like a deload after this #29 will surely be taken, and it’s needed. I haven’t deloaded (other than skipping a couple days, which doesn’t count) in a while. Thanks.
#29 W1D2 *Note to self, quit eating dinner <1 hour out from training. Felt like puking most of the 1.75hr session…NOT WINNING!
Dead to knees *These felt MUCH better than last time. Strong off the floor.
225x3
265x3
305x3x2
335x3x4 Vid of first/last set
(Vid still processing, should play soon)
DB OH Press
25s x 8x4
Dips
4x8
Rack Pulls *Thought I had another box to pull from, but leant it to sister in law. Damnit.
245x4
290x4
335x4x2 *HEAVY
375x3x1 *Supposed to do 4 sets, but the bar wouldn’t move for a second set. Done.
Lunges
Barx5x5
Abz
3x10
Death x 1. Worn the hell out from this session, looking forward to squatting again. Overall happy with the way the pulls went (other than what I couldn’t get on the rack pulls). I like pausing at the knees and finishing the lift, rather than pausing and dropping the weight back down. feelsgoodman.jpeg
25s?
Um…what?
Sick rack pull dude. 405 in no time
[quote]Ct. Rockula wrote:
25s?
Um…what?
Sick rack pull dude. 405 in no time[/quote]
LOL, just for restorative work, blood flow, recovery, etc. Is it bad that my shoulders were popping like Orville Redenbocker the whole time? I didn’t feel like incline benching again (prescribed) so subbed that shit out.
First thing, I would not run 40!!! It is going to kill you. It will be just as hard or harder than 30. Until you get to class I total or at least close to it, I would not recommend doing 40. If you decide to run 29 -first week of 32 -deload -37-32 that would work fine. That only adds up to 14 weeks to me though?
4-1-1-4-4
I would highly recommend not killing yourself on the skills evaluation of 32 and avoiding any major grinding reps. It will not be productive in my opinion. Then since you hae 3 weeks before jumping in to 37-32, you will have to figure something out. You could think about doing a 50% deload week, then 2 weeks of variety work. By that I mean doing pause squats, long pause bench, board presses, sumo pulls, deficit pulls, front squats, high bar squats, close grip bench, speed sq/bp/dl etc etc etc… In other words keep training sheiko style, but instead of doing the big 3, just do BB variations of them.
I have done it before and it can be quite fun to do some new stuff rather than the exact same 3 exercises over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over, and over, and over, and over, and over, and oover, and over, and over, and over, and over…
I think you get my point.