Lift With Intensity

Training Training Logs
41

Thanks guys. If you want, I could hook up a live feed to my home gym, when it’s done, that way you could just watch me whenever I’m in there, GREG. You know, since you wanna watch me closely and all.

I didn’t know there was this much interest in Sheiko, honestly. I had heard about it and thought it was nuts, so I’d try it. Now that I know several of you are actually interested in it as a program, I’ll push myself even harder and try my best to give you my best perspective on it. After “Day 1” on Saturday…I’m sore as FUCK. Seriously…the middle of my back has never been this sore after squatting. Hopefully, I’m doin it right!

Tonight’s workout should be fun: deadlift to knees (meaning, pull up to the knees and back down-I think)x 8 sets of 3, incline bench 6 sets of 4, dips 5x8, rack pulls x 8 sets, lunges (NOOOOO!!!) 5x5, abz 3x10. I think the bottom pin setting for rack pulls is right at knee level, so I’ll stand on 45s sumo style. I assume I’ll do them sumo, since that’s the style of pulling I want to improve.

42

Sheiko 29 Week 1 Day 2

*This workout made me fill my head with doubts, several times. Regardless of how hard it looks in here, I was struggling, bad. Many times, I thought I was done, but kept pushing. The only thing I let slide was on 1 set of pulling, I hit a double (more like a couple of well spaced singles) instead of a triple, once. I’m getting there though.

Deadlift to knees (Conv)
*Discovered I can’t pull completely sumo in this rack, next time I’ll move the bar outside and try them sumo.
1x3x225
1x3x265
2x3x315
4x3x330 (Second set was only for 2, tried sumo again on last set, feelsgoodman.jpeg. Easy off the floor.) Vid of last 2 sets

Incline Bench
6x4x155 Will up weight next time. Vid of last set

Dips (On the counter, vid of last set)
BWx5x8

Rack Pulls
1x4x240
1x4x285
2x4x330 (Hands are killing me now, had my straps next to me, but left them off)
4x3x365 (Kill me. Seriously. Thought I had died for a minute) Vid of last set

Lunges
85x5x5 I don’t care that I used light weight, I was WORN OUT!! I’ll up it next time though. Last set on vid

Abz (Standing band crunches with a mini band over the top of the cage)
3x10

DEATH

So I like the idea of training the deadlift in 2 parts, bottom half and top half, but it’s freakin hard to go from pulling, through pressing, and back to pulling for the top half. I think it’s going to work though. My lower back is SOMOTHERFUCKINGSORE right now, and tomorrow I’m doing more squatting and benching. I have no choice but to improve! I’m also going to use my old bendy bar for deads next time, since the rediculous knurling that makes my new bar great for squatting and benching, eats my hands up after 16 sets of pulls (not including warmups). Completely drenched with sweat, you can even see the light glisten off of my fat arms/shoulders in the rack pulls. I’m like a vampire, but straight. Sorry Rock.

And on that note…

43

I read this today, on dieselsc.com:

Change Your Words

Words are powerful.

It doesn?t matter if it is:

  • A trainer who can?t get an athlete to perform an exercise correctly
  • Stressed parents yelling at their kids
  • Putting someone down
  • Promising someone you will do a job and you don?t follow through
  • How you talk to others
  • How you talk about yourself
  • How you react when others are speaking about you

There are many things that I wish didn?t happen to me as a kid and there are many things I wish I could change that I?ve done as an adult. They say hindsight is 20/20 but this brutal reality wouldn’t be as critical if you thought before you spoke. If you chose your words wisely and understood the importance of your words.

With the dawn of every new day, you have an opportunity to change. An opportunity to be great. Take the chance and take the step forward as a man to understand this:

Being a man is about humbling yourself to the fact that you can never be respected if you don?t respect others. You can never be loved if you do not love others more than you love yourself. Finally, your words must inspire, influence, motivate and elevate others up to a level they never thought they could achieve.

That is what being a man is all about.

Ponder that, for a while.

LWI

44

thats pretty cool man. If only more people actually had that outlook the world (and this website FA SHOW, would be a better place)

now I feel like a jerk for getting at you about not wearing a headband lol

45

Saw your question on my log: I dunno what to tell you, whenever I feel off balance when doing sumo rack pulls, its the opposite, I feel as if I am falling forwards. Check your set up, make sure that your body is where it would be as if you had just pulled all the way from the floor. Heres a vid of the last time I did sumo rack pulls, maybe it will help…

46

Greg, you weren’t a jerk brah, it’s all in fun. And hey, I really might take you up on the thing next time. We’ll see…

DF, thanks bro. I think (after checking your vid) it might be a combination of being too close to the bar and not having my feet wide enough, which impacted how I could push my knees out. I’ll work on it for next time. Thanks.

So redonkylips-ly sore today. My back is smoked. Ass, smoked. Hams, smoked. Looking forward to the squat/bench deathfest that awaits me tomorrow, and the 2 days off afterwards, leading into a long weekend (that I don’t have to work-booyah!)

47

Solid training duder, hopefully sheiko wont kill you. Just remember to eaaaaatttt.

48

[quote]phlegms wrote:
Solid training duder, hopefully sheiko wont kill you. Just remember to eaaaaatttt. [/quote]
Thanks man. It might. Today, my back (lower back especially) is so sore, I might need to either find some meth to make myself attempt tonights scheduled workout 12 bench sets, flyes, 9 sets of squats, and 5x5 of seated GMs.

Oh, I thought this was one of the sessions that was squatting and front squatting 400 times. Nope. I should be able to survive this one, NO PROBLEM.

But for now…I’ll go eeaaaaattttt something. Tuna for breakfast it is!

49

[quote]inkaddict wrote:
Looking forward to the squat/bench deathfest that awaits me tomorrow, and the 2 days off afterwards, leading into a long weekend (that I don’t have to work-booyah!)[/quote]

Tight son!!! VayCay’s like a mofo!!!

Any big plans for the holiday weekend?

50

[quote]gregron wrote:

[quote]inkaddict wrote:
Looking forward to the squat/bench deathfest that awaits me tomorrow, and the 2 days off afterwards, leading into a long weekend (that I don’t have to work-booyah!)[/quote]

Tight son!!! VayCay’s like a mofo!!!

Any big plans for the holiday weekend?[/quote]
Kick back with the kidlets, while Mom goes off to Disneyland with her parents and sister. Probably eat consume too much steak and beer, start week 2 of Sheiko on Saturday, eat more, sleep, color, chase the kids around, nap, read children’s books…the usual.

You?

51

Sheiko 29 week 1 day 3…complete

Not as hard as I was expecting, but not easy either. Maybe I just expect horrible things, so I’m not surprised.

Bench
15135
15155
14180
23195
22210
23195
14180
16155
18135

Paused at least the first rep of each set. Really felt my delts after a few sets, which isn’t normal for me. Feelsgoodman.jpeg

Flyes, done with mini bands on the cage, ghetto cable fly move, since I didn’t want to go grab the dbs
5*10
Burn!

Squats
15155
14180
23210
53225 Third set felt great, fourth blew ass, fifth finished strong

Seated GMs
5595

Rocked the beanie tonight, seemed to help absorb some sweat, still drenched. Gotta get my shit moved inside! Maybe I’ll try a sweet headband like Greg next session…

And…I’m out!

52

Looks like a good session man. Crazy benching volume lol. Is sheiko based off of %s of 1RMs?

Also, seated GMs sound like death.

53

Yeah, all of the main lifts (benching, squatting, pulling from the floor or pins) is all % based. I like it because I look at what’s up for the day and know what #s to use, rather than trying to feel it out, and maybe go lighter than I would. I’m loving it so far. Seated GMs were death-like, but ripped the hams good!

Lower back’s still fried today. I wonder if it’ll just be DOMSalicious for the whole month or what, since it doesn’t get a break. Meh, whatevs, if it’s still getting sore it’s not strong enough!

Off today and tomorrow, might do some walking or something, probably not though, haha. Mostly just eat and recover, and SFW Saturday

54

cool story!

:slight_smile:

A new program, sweet. I know nothing about it, so I will just offer random ‘WTGs’ and ‘Oh that was heavy!’

savvy?

55

Did someone say headband??? :slight_smile:

Benching looks good man. I think this programs gonna help you out a ton. It looks sick

56

MiMs, haha, that’s cool. Thanks for the encouragement. It’s a higher volume (higher # of sets, not really higher reps) than I’m used to, and it should really help bring up my lifts. Hopefully! Savvy?

Greg, yeah I said it, we’ll see come Saturday when I’m squatting and benching again, if I need it. I’m going to tentatively say “I’ll need it” since I’ll be training in the day time in the garage, when it’ll be 115 outside. And I REALLY hope this moves my bench 1rm, I’m tired of having it not move ANYWHERE, despite what I’ve done. I think the answer is volume, and more cowbell.

57
58

Muuuuuwahahshaha!!! Come over to the headband darkside! Come on in, the water is fine :slight_smile:

59

LWI!

Home gym is gonna be dopeeeeeeeeeeeeeeee.

Meet on october 29th? U comin to orlando to lift with meh?

60

[quote]pbclax1 wrote:
Meet on october 29th? U comin to orlando to lift with meh?[/quote]
Maybe. I didn’t know Magic Kingdom was putting one on. Cool

What meet are you doing? I’m going to do USAPL one (squats to the basement!) and see how it goes.

DF, that jam is killer dude, thanks

Greg…yeah, laugh it up. If it doesn’t work to keep the sweats from my face…you’ll be dead to me, haha