[quote]stallion wrote:
Good luck on the training leading up to your meet![/quote]
Thanks Stallion.
I’m interested in seeing where your deadlift is after all the squatting.
Any idea when we will be seeing some pulling?
[quote]mahwah wrote:
I’m interested in seeing where your deadlift is after all the squatting.
Any idea when we will be seeing some pulling?[/quote]
You remember what the deadlift is, right Modi? Here’s an example for you just in case you’re a little foggy on how to do them:
[quote]novaeer wrote:
mahwah wrote:
I’m interested in seeing where your deadlift is after all the squatting.
Any idea when we will be seeing some pulling?
You remember what the deadlift is, right Modi? Here’s an example for you just in case you’re a little foggy on how to do them:
[/quote]
So…What, you just bend over and pick up a barbell? What the hell kind of lift is that? Doesn’t look so hard, maybe I’ll add some of that into my programming. 
[quote]mahwah wrote:
I’m interested in seeing where your deadlift is after all the squatting.
Any idea when we will be seeing some pulling?[/quote]
Nope, not a clue. I did some 70% pulls last Wednesday and it felt like I took a cheese grater to my palms. I think it will take a few weeks to get used to it again.
I will be DL’ing on Wednesdays. I haven’t decided which Sheiko I’m going to do…I still have about 15 hours to figure that out. Depending on which program I run, it could be anywhere from 465 to 525 for 3-5 sets of 2-3 reps.
Since I responded so well to the high volume and relatively high intensity of Smolov, I’m going to give Sheiko #40 a try. I don’t even know if this is a real program, but it looks hard, and hard is good. I will probably taper week 4 so I can test my maxes on week 5.
This program works up to a bunch of 85% and even some 90% lifts, which I kind of missed on the 13 week beginner cycle.
There are only 2 days where you Bench twice in the same workout, so on the second round I will be adding 2 chains per side (+45lbs at top) and subtracting 20lbs of bar weight.
06/01/09 - Sheiko #40 Wk1 D1
A) Bench Press (all reps paused)
…200x5 (50%)
235x4 (60%)
235x4
275x3 (70%)
275x3
315x3 (80%)
315x3
330x2 (85%)
330x2
330x2
315x3 (80%)
315x3
B) Squat
…315x5 (50%)
370x4 (60%)
435x3 (70%)
435x3
495x3 (80%)
495x3
495x3
495x3
495x3
C) Bench Press (+2 chains/side, no reps paused)
195x5 (55%)
235x5 (65%)
275x4 (70%)
275x4
275x4
275x4
275x4
D1) Dumbell Flyes
40x10
40x10
40x10
40x10
40x10
D2) GM’s to pin #13
250x5 (40%)
250x5
250x5
250x5
250x5
2hr 5min
I wrote it out longhand today (I won’t do this again), because I showed someone the program and they said “Oh, that doesn’t look to bad. You only have to do 3 to 5 reps on most stuff?”
I felt good today. My right adductor was still tight from last week, but the weights felt decent. I have to get back into the mindset of continuing the workout after Squats. The nice thing with Smolov is that I would kill myself Squatting and then walk out of the gym. Not so today.
[quote]Modi wrote:
I wrote it out longhand today (I won’t do this again), because I showed someone the program and they said “Oh, that doesn’t look to bad. You only have to do 3 to 5 reps on most stuff?”
I felt good today. My right adductor was still tight from last week, but the weights felt decent. I have to get back into the mindset of continuing the workout after Squats. The nice thing with Smolov is that I would kill myself Squatting and then walk out of the gym. Not so today.[/quote]
I got tired reading everything you typed. You should get that person who said it didn’t look too bad to give it a try. I’m sure for him it would be just like Clubber Lang said, “My prediction: Pain”.
I bet you’ll respond really well to a good amount of volume with a higher intensity. Keep killing it Modi!
06/02/09 - GPP
A1) Lat Pulldown
100x10,140x10x3
A2) Shoulder Press
95x10,135x8x3
B1) Abs over GHR
10x3
B2) DB Curls
40x8x3
C) Foam Roll
x10 (everything)
Man, you HATING the extra volume right now?
Whenever I first switch from low to higher it always means nausea, and major DOMS…
you are killin’ it bro…
[quote]Alpha wrote:
Man, you HATING the extra volume right now?
Whenever I first switch from low to higher it always means nausea, and major DOMS…
you are killin’ it bro…[/quote]
Thanks Alpha. I’m Lovin’ it man. Monday was just a primer. Maybe I’ll continue to write it out in long hand just for effect.
Tomorrow I increase the volume by about 50%. Anything under 3 hours will be a victory.
#40 looks hellacious. You’re a glutton for punishment!
[quote]Donut62 wrote:
#40 looks hellacious. You’re a glutton for punishment![/quote]
I think you are right.
06/03/09 - Sheiko #40 Week 1 Day 2
A) Deadlift
315x4 (50%)
370x4 (60%)
370x4
435x3 (70%)
435x3
495x3 (80%)
495x3
525x2 (85%)
525x2
525x2
525x2
B) Bench Press (Pyramid from Hell)
200x8 (50%)
215x7 (55%)
235x6 (60%)
255x5 (65%)
275x4 (70%)
295x3 (75%)
295x3
315x2 (80%)
315x2
335x1 (85%)
335x1
335x1
315x2 (80%)
315x2
295x3 (75%)
275x4 (70%)
255x6 (65%)
235x8 (60%)
215x10 (55%)
200x12 (50%)
C) DB Fly
40x10
40x10
40x10
40x10
40x10
D) Elevated Deadlift from 10" Box
370x5 (60%)
435x4 (70%)
495x3 (80%)
495x3
560x3 (90%)
560x3
620x2 (100%)
E1) DB Lunge
25x5
25x5
25x5
25x5
25x5
25x5
E2) Abs (Hanging Leg Raise)
x10
x10
x10
x10
3 hrs 10 min.
Fuck my life.
I skipped the last two sets of Elevated Deads because my hands were torn up. I’ll have to find some Superglue before my next workout.
Uh, that’s a lot of work. I’m guessing you’re going to be a little sore for the next month or so after all those sets.
[quote]novaeer wrote:
Uh, that’s a lot of work. I’m guessing you’re going to be a little sore for the next month or so after all those sets.[/quote]
Yeah, sounds about right. 3 hours was my goal. I supersetted the last two exercises and still couldn’t finish in time.
06/04/09 - GPP/Active Recovery
Sled Pulls:
Forward - 90lbs x 100ft x 6
Backward - 90lbs x 100ft x 6
Walk Dog x 30min
My entire Mid Back is beat after yesterday’s DL’s. I guess taking 13 weeks off from DL’ing leads to soreness. Who knew?
06/05/09 - Sheiko #40 Wk1 D3
A) Squat
315x5x1 (50%)
370x4x1 (60%)
435x3x2 (70%)
495x3x2 (80%)
525x2x4 (85%)
B) Bench Press (all reps paused)
200x5x1 (50%)
235x4x2 (60%)
275x3x2 (70%)
315x2x6 (80%)
C) Squat
340x5x1 (55%)
405x4x1 (65%)
465x3x4 (75%)
D1) Rope Pushdowns
70x10x5
D2) Seated GM’s
225x5x5
2hrs 20min
Damn. Squatting was hard today. My back was still toast from Wednesdays DL day, and to make matters worse, I slipped on a wet tile yesterday and pulled my groin on the right side. It was pretty sore all the way up to the first 495 set and then loosened up. I thought I was in good shape at that point, but after Bench I had to Squat again. It had tightened back up and it never got loose after that. This isn’t a major tear, just an annoying little strain, but it’s always there in the back of your mind, when you’ve got 500+ on your back.
First time doing Seated GM’s. These were easier than expected.
I went back to writing these out in shorthand, because the longhand version was depressing me.
After doing a little research, I discovered that #40 is a legit Sheiko cycle. The number doesn’t have any significance, as it was translated from a Russian PL site by Chase who gave it the number 40. It was meant to be preceded by #39 (logical I guess).
Aparently it is designed for a rated lifter rather than a CMS since it’s a 3x/wk program rather than the 4x/week CMS/MS cycles.
So far the intensity is much higher than the 13 week cycle or #37, but the exercise order and selection are quite similar. I would say that on paper this is probably the hardest Sheiko before transitioning to the 4 and 5 day/week cycles.
06/06/09 - GPP/Active Recovery
A) Sled Drags
Forwards (straps) - 90lbs x 50 steps x 6
Backwards (straps) - 90lbs x 50 steps x 6
Push (handles) - 90lbs x 25 steps x 6
Sideways (belt) - 90lbs x 25 steps x 2 ea
Rows - 90lbs x 25 pulls x 4
Face Pulls x 45lbs x 25 pulls x 4
B1) EZ Bar Curls
70x10x3
B2) Band Rear Delt Pullaparts
Blackx10x3
C1) Hyper Extensions
40lbsx10x3
C2) Abs on GHR
Greenx10x3
I will never comment on your sled dragging again…Ya cut me deep modi, cut me deep…
But I WILL ask,
-
how is the sled going for you? You liking it compared to other forms of GPP?
-
And do you chalk up your active recovery to still being able to walk and eat without having to wrap your knees and elbows after the marathon workouts?
-
and How much fish oil you downing a day?
–I ask because I think I need to make this more of a priority…or so my elbows and knees tell me…
Thanks brother, keep up the good work…