Lift With Intensity

Training Training Logs
101

[quote]Ct. Rockula wrote:

[quote]Mascherano wrote:

[quote]Heracles_rocks wrote:

[quote]Mascherano wrote:

Basically, crossed arm is for bitches - someone had to say it. [/quote]

Well I’ll be… I guess i’m one of them big bitches that do them with crossed arms then, hahaha. If it’s good enough for Svend Karlson, then it’s good enough for me. Although he’s a ton stronger than me :slight_smile:

[/quote]

YESUS!! That man is a beast!! Duly noted, good sir, duly noted.
[/quote]

go F yourself I do cross armed too

I like to dance my way under the bar and hug it[/quote]

Wut!? Another cross armed bitch? Why don’t you go skull fuck beezlebub, you little freak!

Jk! I’ll dance my way into your heart and hug the shit out of your aorta. Kisses!

102

Woaaaah! Lots of little crossed arm sissies up in here

103

Sheiko 29, Week 2, Day 3

Squat
1x5x150
1x4x180
2x3x210
6x2x240 Vid last set. Shit was easy as hell tonight. Was only supposed to do 5 sets but checked the vid for depth, and it was close, so I threw in another to ensure I was low enough.

Bench
1x5x135
1x4x155
2x3x180
2x2x210 Vid to check bar path, and attepted to change it a little per the article I linked to earlier. See notes for results.
1x3x195
1x5x170
1x7x145 (High reps lol)

Flyes on the floor
5x10x25s
*These felt easier than I’ve ever done flyes before, and that’s no lie. Everything was locked in, shoulders felt strong, chest was blasting.

Squat
1x5x150
2x5x180
4x4x210 Like a boss, easy as shit, even after everything preceeding it. The switch has been flipped.

Suspended GM’s
5x5x135 Vid last set. Lower back arch didn’t break, and done beltless. Calling this a 30# PR, because I used 105 last week and this week they felt even better with 30 more pounds on it. feelsgoodman.jpeg

Look ok, other than beeding to start a bit lower (which will come with more flexiility)?

Then, since I just had so much more energy and didn’t want to stop, I decided to light my delts on fire.

Overhead lat raise/bent over lat raise/OH press triset
3x12x15/12/10
*Yep, the 10# dbs on the last set. Damn I’m weak.

I,Y,T raises
3x5

Notes: Several things worth mentioning tonight. Tonight was by far, the best session I’ve had since before starting Sheiko. The first 2 weeks were a bit brutal, and the weights in the last sets were feeling heavy and got a bit sloppy. Tonight though, I blasted through everything without a problem. Squat form felt great, bench form felt great, even GM form felt great, and that’s not an exercise I’ve ever been comfortable doing.

I filmed my bench from the side, with a hot pink postit note on the end of the bar, to make it easier to see. Hot pink like a boss. I first filmed a set @ 180, so make sure positioning was right, and noticed my bar path on the way down was almost identical to the one on the way up. Then, I tried letting the bar drift towards my head just a tiny bit and pressed. Boom, it felt great. You can see in the vid the difference, and the little “swoop” at the start of the press almost acts like a very tiny reverse band setup, in springboarding the weight up. I could see, with enough practice, that tip alone adding #s to my 1rm. No lie. I suggest that anyone interested tries it, tapes the lifts and sees the difference. It’s crazy.

What I’ve heard about your lifts feeling weaker at first, and then exploding using Sheiko is true. At least, in my case it is. I’m looking forward to retesting my maxes, as I’m sure something has gone up!

LWI

Edit: Vids

104

Ok, vids uploaded faster than I expected, so here’s the bench vid. The first 2 reps are the way I normally bench lately, and the second two are with the slight twist. It’s noticable, and on the sets after that one, I did it as well, only a little less pronounced while still feeling the effects.

105

Solid session brudda.

All paths look good.
Squats looked like cake too man.

I hate good mornings. lol.

106

That is interesting ink, because i do notice when i feel a noticible arch in the bar path it does seem a bit easier.

Did it feel easier?

107

sick looking session ink! kick ass. the bench bar path looked good to me but im da newb, soooo yeah.

hot pink like a boss

108

[quote]Heracles_rocks wrote:
That is interesting ink, because i do notice when i feel a noticible arch in the bar path it does seem a bit easier.

Did it feel easier?[/quote]
It did feel easier. The bar kinda springs off the chest a little more, which can only give it more speed/momentum to LWI. Try it out next time with a weight a bit less than your top working sets, just to get a feel for it. It doesn’t take much, maye a very slight break in the wrist or letting it “fall” back towards your head a tiny bit. However you do it, you’ll feel it.

Greg, LIKE A BOSS, haha

Thanks Blaze, everything felt solid

109

Do you have a fan in your home gym aimed strategically at your nuts to make skwaaatin’ easier? Thats the impression I got from the video anyway…

Glad to see the sheiko switch has flipped for you bro’, sheiko definitely taught me just how well the body responds to volume.

110

[quote]phlegms wrote:
Do you have a fan in your home gym aimed strategically at your nuts to make skwaaatin’ easier? Thats the impression I got from the video anyway…

Glad to see the sheiko switch has flipped for you bro’, sheiko definitely taught me just how well the body responds to volume. [/quote]
It helps lift everything easier, haha. When it’s 110+ in the garage, I’m not above building a platform with fans built in it to blow straight up! Can’t wait to get this stuff moved inside.

Thanks man, I’m responding just fine to it. I’m not sore from benching, and barely sore from squatting. feelsgoodman.jpg

111

[quote]inkaddict wrote:
Thanks man, I’m responding just fine to it. I’m not sore from benching, and barely sore from squatting. feelsgoodman.jpg[/quote]

Yeah I found I got hardly any doms after the first week, instead I was just super tired (I would take PWO naps after every session) and crazy hungry all the time.

112

yay your life!!!

113

Sheiko seems to be doing good. Your latest sessions sounds like you hit a very peachy sweet spot.

vodka shots for the win!

Now I need a beanie.

114

sheiko-ing like a mofo! did you lose power out there where you were ink? I know some spots in AZ went out.

115

Phlegms, mid day naps would be stellar, just can’t work that out that. Meh, I’ll live.

MiM, thanks! Yay me!

Mainy, I have hit “the zone” lately, and I’m loving it. Sheiko like a boss, it’s fantastic. So simple yet so badass.

Greg, didn’t lose power. Got some hellacious storms over the weekend but power stayed on. I think it was too scared to go out, or I’d have to PR all over the power company or something.

Ok, so this weekend was good and full of relaxation, other than a superior session on Saturday, week 3, day 1 of Sheiko. Fucking LOVING this shit…

Squats
1x5x155
1x4x195
2x3x225
4x2x255
*Belt on for last 3 sets. Usually put it on over 200, but held off a bit this time. Felt strong like bull. Depth was bomb-tastic as well, getting it all figured out.

Bench
1x5x135
1x4x155
2x3x180
6x3x210
*After the 4th set @210, I was beat, but pushed it and LWI the rest. No prob.

Floor DB Flyes
5x10x30s Felt strong as last time (with the 25’s) but had a crazy chest pump building

Mini band pushups
5x10

Squat
1x3x150
1x3x180
1x3x210
4x3x240 *Belt for all 4 sets. Felt solid as a mofo

GM’s (Non-suspended)
5x5
s/s with some banded trap exercise (5x15) I invented (LOL) Basicall two minibands looped over the pullup bar part of the cage, one on each end. Grab one in each hand and step back, lean back, and shrug/tiny ROM row while focusing on hard trap squeeze. Gotta add more trap work in, after seeing Tom Hardy in “Warrior” with traps that look robotic…I’m way jelly, lol.

Deadlift focus tonight.

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Looks like Sheiko programming is working pretty well for you. I’ve known some people that have made huge improvements in their maxes and form on the lifts due to all the repetition. Which routine # are you working with, by the way?

117

[quote]novaeer wrote:
Looks like Sheiko programming is working pretty well for you. I’ve known some people that have made huge improvements in their maxes and form on the lifts due to all the repetition. Which routine # are you working with, by the way? [/quote]
It’s working great, and I’m sure it’s got a lot to do with working @ and above 80% for triples 2-3x a week. I’m doing #29, and after it’s up I’ll either do it again or try #37 I think. Thanks for stopping in

118

that last session looked good ink. How is your weight these days? Are you packing on the beef like its going out of style? With all that heavy lifting I bet your gettin your buff on? amiright? :slight_smile:

good job mi amigo

119

[quote]gregron wrote:
that last session looked good ink. How is your weight these days? Are you packing on the beef like its going out of style? With all that heavy lifting I bet your gettin your buff on? amiright? :slight_smile:

good job mi amigo[/quote]
I forgot to mention that, actually. Weight’s still 210ish in the mornings. So…if I’m increasing in strength, not watching my cals (because that shit’s lame anyway, right?), am looking bigger (wife told me on 2 occasions this weekend that my chest and upper back are looking bigger), and the scale isn’t moving…that must mean I’m doing something right. All the beef packing (no homo) is coupled with fat slicing from the increased GPP that Sheiko is giving me and producing results. Eventually I’ll start gaining mass, in a good way!

120

[quote]inkaddict wrote:
I forgot to mention that, actually. Weight’s still 210ish in the mornings. So…if I’m increasing in strength, not watching my cals, am looking bigger and the scale isn’t moving…that must mean I’m doing something right.[/quote]

losing fat while gaining muscle? sweet

(pic related)