Holy Volume. It wasn’t the intensity that was hard by any means, but setting up every set, pausing every rep like a competition attempt takes its toll. My elbows were screaming by the end of all this. I have a date with a couple of ice packs.
On a side note, it looks like we are in for around a foot of snow today, so I should be able to get some GPP in the form of shoveling, because, you know, my back is like fresh as a daisy right now.
The squat and dead were both smooth, definetly had a few pounds left. The bench was done at a new gym; every time I tried to set my arch, my traps would slide up the bench, so I’m withholding judgement on bench progess or not.
The squat and dead were both smooth, definetly had a few pounds left. The bench was done at a new gym; every time I tried to set my arch, my traps would slide up the bench, so I’m withholding judgement on bench progess or not.
Vids are in my profile if your interested [/quote]
Nice work on the Squat. Your DL video isn’t working for some reason.
If I could give some contructive critisism, I’d suggest really pulling your elbows under the bar on the Squats. You had plenty of power, but almost GM’d the weight up. If you pull your elbows forward it will force your chest up, and probably add a few more lbs to your Squat.
With next week messed up due to work meetings and travel around the holidays, I was forced to switch my training to Sun/Tues/Thurs this week instead of M/W/F…I really could have used the extra days rest. This was also my third double Squat session in the past 7 days.
On top of that, I spent another 2 hours snowblowing/shoveling today and tonight, and tonight was all slush. My back is smoked. Nothing left.
On a positive note, I feel like my Squat form is improving even more, so I’ll be anxious to test it at the end of the cycle.
[quote]FightingScott wrote:
How do you figure out what to do for your Upper Back Work?[/quote]
Some people replace the Flyes or Dips with Rows or Pullups. I’m pretty much running the program as it’s written except I’ve replace the Dips with Rope Pushdowns because of an old shoulder injury.
So I do either Lat Pulldowns or T-Bar Rows on my GPP/Active Recovery days. I’m just trying to do enough to maintain strength without effecting my main workouts right now.
[quote]BlackLabel wrote:
Do you go for the stretch or contraction with the DB flies?[/quote]
Is this and either/or question? I’d say I get a little of both. But I primarily do these to increase bloodflow after Benching. However, I’m keeping these very light so I can be super strict with my form.
I get a decent stretch in the bottom position, and make sure not to relax at the top, but I’m not squeezing the shit out of my pecs, just keeping them contracted throughout.
I want to do another chest exercise without doing another bench movement on my DE days, and was just curious as how an expirienced powerlifter like yourself would preform these.
[quote]BlackLabel wrote:
I want to do another chest exercise without doing another bench movement on my DE days, and was just curious as how an expirienced powerlifter like yourself would preform these.[/quote]
Ok. I haven’t done any Flyes for over a year. I actually just started doing these a few weeks ago because they are part of the Sheiko Plan. I think they are good for some bloodflow, but I’m not sure there’s much carry over to your Bench.
If I were looking for movements to add that would help my Bench, I would look at JM Presses, Band Pushups, maybe Dips (if they didn’t tear up my shoulder), Incline Press, Overhead Press, etc. I think pressing is the best way to get good at pressing. Or you could do some partials to hit your weak point, Board Press, Pin Press, Manpon Press, etc.
Ive been alternating my ME, DE and RE every workout, and have been hitting the BB bench pretty hard. I dont wanna stale in bench, so I want to take it easy on DE days and do some light work along w/ benching. (I forgot to add this before sorry)
I used a belt for all of my heavy sets today. My back was already tired going into today, but using the belt and increasing rest time I was able to manage the fatigue today.
By the time I got to Lunges I was pretty fried, and just did some bodyweight stuff to try to loosen up. From what I’ve read, week 3 is usually pretty difficult, and fighting the snow storm really took it’s toll. One more lift on Christmas day, and then I can’t wait to kick back and relax this weekend and eat a ton.
B) Squat
265x5x1 (50%)
315x5x1 (60%)
370x5x1 (70%)
395x4x4 (75%)
C) Bench Press
200x5x1 (55%)
235x6x2 (65%)
255x4x5 (70%)
D) Flat DB Flyes
35x10x5
E) GM’s
210x5x5 (40%)
1hr 15min
I woke up this morning and found that almost all of the 18" of snow had melted and ended up in my basement. Not the best Christmas present. I had to tear my gym down and pull the mats up off the floor to let them dry. So I ended up lifting at work today.
Everything felt pretty good today. I had a huge sushi dinner last night, and got a nice little bloat out of all the sodium. I always Squat well with a good bloat.
Ready for a couple days off. I’ll be heading up to Maine tomorrow to catch up with family and friends, and have a little home cooking.
After 3 days off, I was definitely looking forward to todays session. It is also the first time I’ve Squatted over 80% in over a month.
I felt very fast and smooth with 445 today. Both sets were effortless, and I had a great pop out of the hole.
Bench Press still feels very easy. I actually look at it as a break from Squatting or DL’ing. It will be interesting to see if I get anything out of my Bench this cycle, or if I’ll have to bump up my max like many others have done. I’m going to stick with it as written for the entire cycle and then make changes if needed in the future.
Second round of Squats was harder than expected. I’m still trying to figure out how hard the day will be by what’s on the paper. Everything looks pretty easy coming from doing so many 90%+ lifts in the past, so it’s still hard to judge right now.
I’ve got some more 85% lifts on Wed. for Bench and DL. Hopefully those feel as smooth as Squat did today.
[quote]xb-C wrote:
Hey Modi, just dropping in to say training looks to be going good.
hope you enjoyed xmas, and best wishes for the new year![/quote]
Thanks man, same to you.
I have a meet at the end of Feb. right when this Sheiko cycle ends, so I will get a chance to test my numbers then. My form is already tightening up, and I “feel” stronger even without touching any 90% weights. Hoping for big numbers in 2009.