seems we are now on the same page of the Sheiko program…
except that my sheiko 29 w 4 d 1 was not the same as yours… called for some front squats rather than a double back squat day???
Seems applicable.
Hi Mimzerz!
Matty, glad I could help. That’s usually the one cue I forget, and it’s fatal. Good to hear it’s working for you.
Main, I noticed that as well. There are 2 versions of #29. Looks like we’re each doing a different one. Last time I did 29, I did the one you’re doing, so I switched to this one for this round. They’re both brutal, don’t sweat it. Benched 80%x3x5 last time, 85%x2x3 this time. Yeah buddy! Keep kicking ass!
Nothing to report other than I’m sore as shit today. Legs are trashed. Should feel good to wake them up for DL’s later.
Aww! DOMs!! Good.
[quote]MattyXL wrote:
Gotta say the queue of driving my elbows under the bar as really helped me not GM the squat on max effort squats thanks brutha[/quote]
Wait, so, um, let me understand this - elbows back and up on the decent and then you push them forward on your way up? Is dat right?
Dixie, missed you there, but yes…that’s me today. FML
Masch, no, elbows back and up never. As soon as you start the decent, think of rolling the bar back like the throttle on a motorcycle (or maybe tightening the lid on a jar of nutella with your right hand is a better analogy for you?). Then, as you come up, keep “tightening” it and driving your elbows forward. It’ll keep your chest up. Your elbows coming back/up from the start increases your chances of folding over, so knock it off. Comprende?
[quote]inkaddict wrote:
Masch, no, elbows back and up never. As soon as you start the decent, think of rolling the bar back like the throttle on a motorcycle (or maybe tightening the lid on a jar of nutella with your right hand is a better analogy for you?). Then, as you come up, keep “tightening” it and driving your elbows forward. It’ll keep your chest up. Your elbows coming back/up from the start increases your chances of folding over, so knock it off. Comprende?[/quote]
Full throttle!!
Yes, ok. Si comprende! For some reason I thought that you had to bring your elbows back (maybe for a shelf or some shit), and then bring them forward…that would be a lot of elbow flailing though! Elbows down, chest up. Check!
[quote]Mascherano wrote:
[quote]inkaddict wrote:
Masch, no, elbows back and up never. As soon as you start the decent, think of rolling the bar back like the throttle on a motorcycle (or maybe tightening the lid on a jar of nutella with your right hand is a better analogy for you?). Then, as you come up, keep “tightening” it and driving your elbows forward. It’ll keep your chest up. Your elbows coming back/up from the start increases your chances of folding over, so knock it off. Comprende?[/quote]
Full throttle!!
Yes, ok. Si comprende! For some reason I thought that you had to bring your elbows back (maybe for a shelf or some shit), and then bring them forward…that would be a lot of elbow flailing though! Elbows down, chest up. Check!
[/quote]
Shoulders back, upper back tight - that’s your shelf. Work 'dem squats!
You know those days when not a thing goes right, but you decide to lift anyways and the shittyness continues? Just tried to roll with it.
W4 D2
Bench
1505
1854
21532
24532 paused first rep
26023 paused last set
Deadlift
2254
2754
32032
3703 supposed to be 2 sets, turned to 3 singles. Called it. Don’t die today, live to lift tomorrow.
Skipped the 3902*3
Bench
1655
2005
230*4 dropped last 3 sets at 230. I was done.
Smoked.
[quote]DixiesFinest wrote:
I figured out a new technique that will take your bench to new heights brah[/quote]
I saw a guy doing this at the gym last night! It’s contagious, watch out
Long weekend without any training, but I did attend a meet in which my buddy dominated some shit. 460 (+20# meet PR)/402(+25# meet PR- and state record by 15#s)/578 @ 242. It was a very well run meet, NASA knows how to put one together. I could see myself dropping the 100% Raw fed for NASA, if the next raw meet runs like the last one did.
Anyway, for those keeping track (Nlmain) I’m skipping #29 W4D3 in order to stay on track somewhat, and starting #37 W1D1 tonight.
8 weeks out.
Oh, and I’m growing a beard to help put over 250# on my meet total from 1 year ago. It’s going to happen.
LWI
I can’t grow a beard
Really Ct? I pictured you looking like Kimbo Slice or something, lol
Ok, so finished #37 W1D1 last night, and…I need to dial down my training maxes just a tad. This was brutal as hell. I had forgotten just how much worse 37 is than 29.
2/6/12
Bench
155x5
185x4x2
215x3x2
250x3x6 Paused first rep of each set, almost missed last rep on sets 5 and 6. Almost.
Squat
175x5
205x4
240x3x2
275x3x5 Heavy on the last few sets
Bench
155x5
185x5
215x5x5 Played with grip a little, took it out wider and felt stronger but less stable. Closer grip still felt fine, just need to work on a little wider hand placement to get stable with it.
Rear Delt Raises
5x10
Squats
195x5
225x4
260x3 (Had to drop it a little or I wouldn’t have made it)
250x3x4
GM’s
95x5x5 Yep, 95lbs was enough. Good stretch, more depth.
This isn’t sheiko 37 that you just did yesterday… That looks a lot like sheiko 30 actually which is indeed an insane cycle what with the 4 exercise mondays.
Also, if you don’t have an injury as a reason not to, you should be benching with pointer fingers on the rings. Wider is better in the long run if you can manage it without pain.
Wider grip - check! Just starting to realize this myself. But how wide is too wide? ugh!
I was also just told the most interesting bench cues: Pretend like your breaking a loaf of bread when you bring it down, and then spread the bar when you push it up. When my friend told me this I was like, “So wait, break bread on the way down, and then put the bread back together?” lulz!
Hai, Inky! I’m becoming a fat powerlifter! 
Seriously, lifts look strong, bro. Nice work not missing stuff. I approve.
8 weeks out!? EEPS! Maybe I’ll grow my beard too wink, wink
arramzy, you’re absolutely right that isn’t 37. I switched from the “free” app on my phone to the one that cost $2 and has more programs in it, and THIS one has #37 the same as #30. Good eye man, shit. Will ensure I’m on the right track going forward, because that was ROUGH, and I’m feeling it today.
I’ll continue working on taking my grip out a little bit. I’m not going to go super wide or anything, but I’ll branch out from my “thumb width distance from the smooth” grip. Thanks
Masch, too wide (I would say) is where it’s uncomfortable for you. Start where you’re comfortable, and with experience and time under the bar, you’ll learn to find that sweet spot for you. Breaking bread is a good cue, so whatever helps!
Fatty powerlifter FTW! Yep 8 weeks, beard’s coming along, lol. You should totally grow yours out. And yes, I know what you mean, grow it out anyway, dudes love that shit. LOL
Edit: #37 w1d1 should have looked more like bench/squat/bench/flyes/GMs, with none of the top sets going as high as they did. Oh well, next time will be “easier” I guess.
Nope
I’m a babyfaced giant
LOL rock.
Here have a killer song to weep to, in hopes that your tears will induce beard hypertrophy
Still nothin
sorrows flows into void that beard refuses to fill
Rock, LOL, forever beardless.
2/8 #37 W1D2 (The right one)
Read through Romanello’s sprinting article, and figured, Hey…why not? Lets try sprinting 6x a week and see what happens. If I start missing lifts, I’ll drop them. If I continue to progress with my lifts and shed a little fat, win/win for me.
Sprint workout was (sprint/rest in seconds):
20/10
10/20
15/15
20/10
10/10
10/50
Death. I didn’t think it was THAT bad until I stopped moving. Almost puked, which continued on throught the whole lifting session. Next time, sprints in the AM, lifting at night. The plan is for 6 weeks, 6 days a week, so my off day will be the day after deads, since it usually uses lunges or another “leg” move so I could consider it the most “leg day-ish” out of them. We’ll see what happens. I might have to modify it a little, until I don’t feel like I’m being set on fire from the inside anymore.
Then 10 minutes later…
Deadlifts
230x5
275x5x2
320x4x2
345x3x4
OHP
95/95/115/135x6
Rackpulls
230x5
275x5x2
320x4x2
370x3x4
Walking lunges
BWx5x10yds down and back
Banded standing crunches
(2) doubled choked minis x10x3
Done. The deads were really hard, but came out of this session not completely murdered, which was good, considering the sprints done beforehand.