Vids from today:
Bench:
305x3x2 (80%)
325x2x3 (85%)
Deadlift:
495x3x2 (80%)
520x2x3 (85%)
01/29/09 - GPP/Active Recovery
Shovel/Chop Ice x 30 min
A1) Reverse Hyper
10x3
A2) Abs on GHR
10x3
B) DB Shoulder Press
60x10x3
C) Nosebreakers
EZ+70x10x3
Damn your a sexy beast 
hows it going bud
[quote]Phill wrote:
Damn your a sexy beast
hows it going bud :)[/quote]
Holy sweet Jesus! It’s the ghost of T-Nation past! What’s up buddy?
P.S. Yeah, I know I’m sexy.
01/30/09 - Sheiko Week 8 Day 3
A) Squat
265x5x1 (50%)
315x4x1 (60%)
365x3x2 (70%)
420x3x6 (80%)
B) Bench
190x5x1 (50%)
230x5x1 (60%)
265x5x5 (70%)
C1) DB Flyes
40x10x5
C2) Rope Pushdown
75x8x5
D) GM’s
210x5x5 (40%)
1hr 15min
I’m so confused. I felt like the Squats would feel heavy today since I went heavy on Deadlifts on Wednesday, but everything felt light and fast. I felt like I could have gotten 6-8 reps easy on the last set at 420.
Bench was light today. I rested about a minute between sets and still had good speed throughout. I had a nice little pump today between the 5x5 on Bench, and the DB Fly/Rope Pushdown Superset.
Monday looks super easy, and then the Skills Evaluation on Wednesday. I’m definitely looking forward to moving some heavy weights, and getting some video of it.
01/31/09 - GPP/Active Recovery
A) GHR’s
10x3
B) Obliques on 45 Degree Hyper
30lbsx10x3
C) Ghetto T-Bar Rows
5 platesx10x3
D) Band Pushdowns
Purplex25x3
My back was a little tired today after the GHR’s and T-Bar Rows. I guess last weeks heavy stuff finally had a chance to catch up. Should be fine by Monday.
02/02/09 - Sheiko Week 9 Day 1
A) Squat
265x3x1 (50%)
315x3x1 (60%)
365x3x2 (70%)
395x2x3 (75%)
B) Bench
190x3x1 (50%)
230x3x1 (60%)
265x3x2 (70%)
285x2x3 (75%)
35 min
Today was definitely a low volume/low intensity workout. Wednesday will be my first Skills Evaluation. I will work up to 95% of my orginal max in all three events. I’m still trying to decide whether I will use my false max on the Bench or go back to my real max. My real max is 365, so if I use my false max of 380, I will work up to a 360 on Wed. I really want to see how 360 moves, so if I’m feeling good I will probably go that route. If I’m not feeling it, I will only work up to 345 on Bench. Squat will be 500lbs and Deadlift is scheduled for 580. It will be tough not to load 585 on there…we’ll see.
I’m really ready to move some heavy(ish) weights. Wednesday can’t get here soon enough.
I’m definitely looking forward to Wednesday’s update. I think it will be really funny if you load the bar with 580, I’d suggest 2-10’s, 2-5’s, 3-2.5’s.
[quote]mrodock wrote:
I’m definitely looking forward to Wednesday’s update. I think it will be really funny if you load the bar with 580, I’d suggest 2-10’s, 2-5’s, 3-2.5’s.[/quote]
Thanks for the suggestion, but no can do. I don’t have enough 2.5’s for that. So, this is what Wednesday’s Skills Evaluation should look like…
Squat
475x1
500x1
Bench
340x1
360x1
DL
550x1
585x1
Total
1445
I’ll post a video as long as youtube and I are getting along that day.
Sounds exciting, I’m staying tuned
02/04/09 - Sheiko W9 D2 Skills Eval
A) Squat
265x3x1
315x3x1
370x2x2
425x2x1
475x1x1 (90%)
500x1x1 (95%)
B) Bench Press
190x3x1
230x3x1
265x2x2
305x2x1
340x1x1 (90%)
360x1x1 (95%)
C) Deadlift
315x3x1
365x2x1
425x2x2
495x2x1
545x1x1 (90%)
585x1x2 (95%)
Alright, so my Skills Eval was a success. A couple of things that I noticed was that I found myself altering my form a bit on the 95% sets. I haven’t touched any 90% weights in a while and I wasn’t really sure what to expect.
On Squats, 475 was light as a feather. 500 felt like a light weight, but I probably could have sunk this one a little deeper. I came up very strong with it, and feel like there is definitely a PR in my future.
On Bench, warmups went very smooth, and 340 felt like 315 today, so I decided to work up to 360 which is 5lbs short of my previous PR. I let the bar come down a little too fast, and lost a little tightness and didn’t hit the same groove I did on the 340. However, lockout was pretty easy, and feel like there I’ll have another PR on this one as well.
On Deadlifts I felt like I was SLDL’ing the weights (nothing new). 545 went up well, athough nothing spectacular. I went back to look at the video, and realized the bar was coming up off the ground and then having to drift back towards my legs a little. I decided to move about 1" closer to the bar on my 585 attempt. 585 was one of the prettiest Deadlifts I have ever done. But because it was so nice, I decided not to share it with anyone. I pulled smoothly and quickly and never slowed from start to finish. I also managed not to record this attempt. I know I hit the record button, but when I went back to look at it, there was nothing on video. So I thought long and hard, and decided that since it wasn’t taxing at all, I would take it again for video sake. My second pull at 585 was ugly compared to the first. It was much slower, although certainly not a grind. If I can hit that same groove as the first rep, I feel like I could really make some progress finally. Ah well, since there is no video of the first attempt, it probably didn’t even happen.
I have tried uploading the video about 6 times now, and youtube keeps giving me an unknown error message. I will keep trying, but may have to wait until tonight to post the videos
All in all, a good day, and I have a much better feel for where I stand for the meet on Feb.28th.
Video from today as promised:
Way to go Modi! Glad to see you came into the skills eval strong. I have a good feeling about the meet, all the best.
[quote]mrodock wrote:
Way to go Modi! Glad to see you came into the skills eval strong. I have a good feeling about the meet, all the best.[/quote]
Thanks buddy. I won’t dissapoint.
02/06/09 - Sheiko Week 9 Day 3
A) Squat
265x3x1 (50%)
315x3x2 (60%)
370x3x2 (70%)
395x2x4 (75%)
B) Bench
210x3x1 (55%)
245x3x2 (65%)
285x3x6 (75%)
C) Flat DB Flyes
40x10x5
D) GM’s
210x5x5
1hr 10min
I wasn’t sure how today would feel after the Skills Eval on Wednesday, but everything felt solid.
285 is starting to feel like DE weight on Bench. That has to be a good thing.
[quote]Modi wrote:
285 is starting to feel like DE weight on Bench. That has to be a good thing.[/quote]
You are turning into a monster!
Do you feel like you’ve added some lean mass in the first 9 weeks? I figure if you’ve been able to add some lean mass I’d probably add a lot (I’m closer to an anorexic model than I am to you.)
[quote]mrodock wrote:
Modi wrote:
285 is starting to feel like DE weight on Bench. That has to be a good thing.
You are turning into a monster!
Do you feel like you’ve added some lean mass in the first 9 weeks? I figure if you’ve been able to add some lean mass I’d probably add a lot (I’m closer to an anorexic model than I am to you.)[/quote]
Yes, I’ve added a little mass, especially to my chest and mid back, but I’ve been eating around maintenance calories, so it’s more of a shift in body comp than adding weight to the scale. In fact I may come in a few lbs lighter than the last meet. Actually my pants all feel tight in the thighs, so I’m sure my hammies and quads have blown up a little as well.
But I know that if I upped my calories I could add a fair amount of mass. I think the GPP/Active Recovery days help with 3 sets of 10, and certainly doing pushdowns (should be dips) and flys for 5 sets of 8 to 10 on two or three days a week helps. I know a lot of people will tell you that you won’t add muscle with Sheiko, but I just don’t see how that’s possible unless you under eat.
I’m really not looking to break into the 308’s, and to be honest, I’m not a fan of dropping weight for a meet unless it means breaking a big record in a lower weight class, or getting my Elite total. So I’m happy sitting a little under 275 at all times.
[quote]Modi wrote:
mrodock wrote:
Modi wrote:
285 is starting to feel like DE weight on Bench. That has to be a good thing.
You are turning into a monster!
Do you feel like you’ve added some lean mass in the first 9 weeks? I figure if you’ve been able to add some lean mass I’d probably add a lot (I’m closer to an anorexic model than I am to you.)
Yes, I’ve added a little mass, especially to my chest and mid back, but I’ve been eating around maintenance calories, so it’s more of a shift in body comp than adding weight to the scale. In fact I may come in a few lbs lighter than the last meet. Actually my pants all feel tight in the thighs, so I’m sure my hammies and quads have blown up a little as well.
But I know that if I upped my calories I could add a fair amount of mass. I think the GPP/Active Recovery days help with 3 sets of 10, and certainly doing pushdowns (should be dips) and flys for 5 sets of 8 to 10 on two or three days a week helps. I know a lot of people will tell you that you won’t add muscle with Sheiko, but I just don’t see how that’s possible unless you under eat.
I’m really not looking to break into the 308’s, and to be honest, I’m not a fan of dropping weight for a meet unless it means breaking a big record in a lower weight class, or getting my Elite total. So I’m happy sitting a little under 275 at all times.[/quote]
very interesting, thanks, appreciate it
02/07/09 - GPP/Active Recovery
Walk Dog x 30min
A) GHR’s
10x3
B) Ghetto T-Bar Rows
5 platesx10x3
C1) Obliques on 45 Degree Hyper
35lbsx10x3
C2) Band Pushdowns
Purplex25x3
02/09/09 - Sheiko Week 10 Day 1
A) Squat
265x3x1 (50%)
315x3x2 (60%)
370x3x2 (70%)
420x2x4 (80%)
B) Bench
190x3x1 (50%)
230x3x1 (60%)
265x3x2 (70%)
305x3x5 (80%)
C) DB Flyes
40x10x5
D) Squat
290x3x1 (55%)
340x3x2 (65%)
395x3x4 (75%)
1hr 30min
I felt very recovered for todays workout. Nothing felt heavy. I wish my meet were this coming weekend.