Inks gonna get muddeh!!
13.5 miles? I feel like I don’t even know you.
Sure am! Ridin dirty!
Patch, it’s 13.1, 13.5 is insane! It’s really not hard, you just keep moving. That’s right, I said it, half marathons aren’t hard! LOL!
Ok, last nights session was redic. Absolutely redic. Rep/set PR’s, volume crazyness, and didn’t skip exercises. Fuck. Took about 2.5hrs.
#37 W4D1
Weight x reps x sets
Squat
175x5x1
205x4x1
240x3x2 1 set vid
275x3x5 1 set vid
295x2x3 PR. 1 set vid
Bench
155x5
185x4
215x3x2
250x3x5 PR for this many sets. 1 set vid
Squat
175x5
205x4
240x3x2
275x2x4 1 set vid
GM’s
155x5x2
175x5x3
Pushups 3x10
Dips 3x8
DONE. Took some vids of some squats and bench. Some squats look a little shallow, but for the most part I think they’re decent.
[quote]mom-in-MD wrote:
Inks gonna get muddeh!![/quote]
http://toughmudder.com/events/las-vegas-2012/
Should be fun.
10.1 miles, 25 obstacles, and in Vegas.
What more could you ask for?
whatthefuckiswrongwithme.jpg
I’ve always wanted to do the tough mudder! I was thinking about doing the Warrior Dash but its only 3.2 miles, and that ain’t much of a challenge, really 
Digging the squats, Ink. I’m really trying to get a big breath of air into my chest when I squat, like your doing. Its getting there!
Yeah, after this TM, I think a warrior dash wouldn’t be worth getting out of bed for. And nice work on trying to pack in that big air. It takes some getting used to. When you think you’ve got enough, take in more!
Tried to train last night, but last of motivation and time left me with only doing the 1st bench session of the prescribed workout. I’ll try to finish it up tonight with DL’s and more benching, but I did manage
155x5
185x4
215x3x2
250x3x2
265x2x3 Paused. PR. Fuck yeah!
Got my new Rhino wrist wraps in, and ho-ly-shit are they solid. Hoping to break them in a little bit, as they were hell on my wrists. Solid as shit though, really liked them.
You’re definitely deep enough (at least it looks like it from that angle). Watch that lower back rounding though and keep your chest up (I tend to good morning the shit out of my squats as well when I’m near failure).
Envision keeping your elbows directly under the bar, that’s the only thing that helps me keep my chest up. Drive up with your elbows when you explode out of the hole.
Good work bruh.
[quote]scj119 wrote:
You’re definitely deep enough (at least it looks like it from that angle). Watch that lower back rounding though and keep your chest up (I tend to good morning the shit out of my squats as well when I’m near failure).
Envision keeping your elbows directly under the bar, that’s the only thing that helps me keep my chest up. Drive up with your elbows when you explode out of the hole.
Good work bruh.[/quote]
Those fucking elbows. I try man, but as you know, with a billion things to think about, something gets missed on occasion. Thanks man, I’ll keep trying to drive those bitches down.
Pulling 500 anytime soon?
[quote]inkaddict wrote:
[quote]scj119 wrote:
You’re definitely deep enough (at least it looks like it from that angle). Watch that lower back rounding though and keep your chest up (I tend to good morning the shit out of my squats as well when I’m near failure).
Envision keeping your elbows directly under the bar, that’s the only thing that helps me keep my chest up. Drive up with your elbows when you explode out of the hole.
Good work bruh.[/quote]
Those fucking elbows. I try man, but as you know, with a billion things to think about, something gets missed on occasion. Thanks man, I’ll keep trying to drive those bitches down.
Pulling 500 anytime soon?[/quote]
Agreed, I always forget to think about something. I once heard that you should never be thinking about more than 2 things while swinging a golf club and I really believe that applies to anything where you are generating force - if I focus on two things while squatting I can do them. Just gotta get to the point where those two things are automatic and move on to the next most important two things.
My goal is pull 500 by the end of this month, at the end of my cut. It’s an aggressive goal as my best sets have been 415x4 and 390x6. I think I could pull a 485 or so right now, putting on 15lbs in a month while on a calorie deficit will be tough, but my momma taught me to shoot big. Tentatively plan for going for the big one on the last Friday in March.
[quote]scj119 wrote:
[quote]inkaddict wrote:
[quote]scj119 wrote:
You’re definitely deep enough (at least it looks like it from that angle). Watch that lower back rounding though and keep your chest up (I tend to good morning the shit out of my squats as well when I’m near failure).
Envision keeping your elbows directly under the bar, that’s the only thing that helps me keep my chest up. Drive up with your elbows when you explode out of the hole.
Good work bruh.[/quote]
Those fucking elbows. I try man, but as you know, with a billion things to think about, something gets missed on occasion. Thanks man, I’ll keep trying to drive those bitches down.
Pulling 500 anytime soon?[/quote]
Agreed, I always forget to think about something. I once heard that you should never be thinking about more than 2 things while swinging a golf club and I really believe that applies to anything where you are generating force - if I focus on two things while squatting I can do them. Just gotta get to the point where those two things are automatic and move on to the next most important two things.
My goal is pull 500 by the end of this month, at the end of my cut. It’s an aggressive goal as my best sets have been 415x4 and 390x6. I think I could pull a 485 or so right now, putting on 15lbs in a month while on a calorie deficit will be tough, but my momma taught me to shoot big. Tentatively plan for going for the big one on the last Friday in March.[/quote]
Good luck bro. I’m shooting for a 500 at my meet, April 1st. Well, it’s in kg so it’s actually what, 501.5 or something? We’ll see. Would be a monster PR, but hey…gotta give it a shot
Made an executive decision to drop the last session of #37, so that I’m on track for #32. Second session of this program is like a meet, with 3 reps at or around your max, so the extra recovery day should help out there. Looking forward to running this program full blast and smashing some PRs in 4 weeks.
Today I decided to try the “Tough Mudder Workout” they have up on their site. 60 seconds of each exercise, little rest between sets. Conditioning needs an insane amount of work over the next 6 months, but I’m not worried.
Pushups with raising a db to a T on each rep, forget the real name
Db snatch
Alternating jump lunge things
Rows
Side lunges
Roman pushups (where you row at the top of each rep)
Lunge with twist, holding db
Declining pushups, feet on stairs
Mountains climbers
Pullups
Plank
Side plank
Dips
Goblet squats
Death. Finished in 24 minutes. Definite improvement going to be happening here…
sounds pukey.
lots of nice PRs in here recently.
The sumo vs conv pull comment from Dot makes sense. Both of us will be pulling sumo for a while Ink.
Fatty PL for life 
You’ve been on Sheiko for how many weeks now?
Was rough, mims, very rough.
Main, I’ve been running Sheiko programming for a while now. I think its been last august or so. It hasn’t been easy, and I’ve gotten my ass beat down plenty, but I love it and think it is the perfect programming for the at home powerlifter with minimal equipment, like myself. 4 weeks and we will see just how far it has brought me.
I’m looking for over a 250# total PR from this same meet a year ago.
LWI
[quote]inkaddict wrote:
I’m looking for over a 250# total PR from this same meet a year ago.
LWI[/quote]
that would be epic indeed.
right on!!
#32 W1D1
Squats
175x3
205x3
240x3x2
260x2x3
Bench
155x3
185x3
215x3x2
235x2x3
Standing ab crunch
Strong band x20x3
Pretty easy, 75% of maxes being used. Well, the bench is actually 85% of my true 1rm, since I’ve added weight to the training max. Wednesday will test sq/bn/dl so I’ll have an idea of how to go after it on meet day. Also, son’t be training at home, so I’ll have my training partner there to help push me, and hook me up with his nose tork LOLOLOL
LOT been going on, but I got in #32 W1D2 this past Saturday, and am skipping W1D3, so I can start week 2 this week and still be on track.
Saturday’s session started well, but when it came to deads…meh. Fuck it.
Squat
175x3
205x3x2
240x2x2
275x2
300x1
335x1 +5#PR
350x1 +20#PR Super grinder, 5 second grinder, lol.
Bench
155x3
185x3
215x2x2
235x2
255x1
275x1 PR Tie
DL’s
235x3
285x3
325x2x2
365x1
425x0x2 Why I made such a big jump, I don’t know. Fail.
Then missed 405, got really pissed. Then got it.
405x1
Done. Overall happy with squats, bench I had a tiny bit more in me, so I’m alright there. Deads…don’t know. I think after this meet I’ll run the Coan’s DL cycle and hopefully bring that shit up.
Edited to add squat vid
Holy CRAP, 20# PR! Great job!!
Bench looks super solid too, and I say good fight for the 405 DL. But I hear you on the DLs. UGH. I need to work on mine too.
I don’t know what all that WD stuff at the beginning means (I’m guessing it’s Sheiko code) but sounds like a solid plan.
Good work in here!
[quote]cholulalula wrote:
Holy CRAP, 20# PR! Great job!!
Bench looks super solid too, and I say good fight for the 405 DL. But I hear you on the DLs. UGH. I need to work on mine too.
I don’t know what all that WD stuff at the beginning means (I’m guessing it’s Sheiko code) but sounds like a solid plan.
Good work in here!
[/quote]
Thanks cholololol.
WD stuff is just Week/Day stuff within the Sheiko programming. They’re typically 4 weeks, 3 days per week.
I should upload the squat vid just to show the epic grinderness of it, but I got it. I think I’d be happy with whatever the kg conversion closest to 350# is, if I can get that at my meet. That would be a ~65# meet PR!