[quote]mrodock wrote:
Sheiko Week 8, Day 2
Probably my best session on Sheiko so far. Felt extremely good on the bench and on deadlift today. I could feel the rebound from high volume week 7.
[/quote]
Nice work so far. These last couple of sessions should be a welcome relief. They should set you up nicely to test your 95% next week.
Keep up the good work.
[quote]Modi wrote:
mrodock wrote:
Sheiko Week 8, Day 2
Probably my best session on Sheiko so far. Felt extremely good on the bench and on deadlift today. I could feel the rebound from high volume week 7.
Nice work so far. These last couple of sessions should be a welcome relief. They should set you up nicely to test your 95% next week.
Keep up the good work.[/quote]
Unfortunately I won’t get the chance to do the skills evaluation . . . I’m leaving to get married the first week in June and have a meet June 27. Dave Bates told me to repeat weeks 5-8 again and then do weeks 10-12 when I get back.
Just found out the meet got moved to June 20. I posted on Dave and Eric’s Sheiko forum to see if I should fit in a skills evaluation before I leave for my wedding. We’ll see.
Hopefully they can square you away.
If it were me, I would do weeks 6-9, take a week off for your wedding, and then finish up with weeks 11 and 12.
I would be a little nervous if I hadn’t touched anything over 85% in 3 or 4 months leading up to a meet.
[quote]Modi wrote:
Hopefully they can square you away.
If it were me, I would do weeks 6-9, take a week off for your wedding, and then finish up with weeks 11 and 12.
I would be a little nervous if I hadn’t touched anything over 85% in 3 or 4 months leading up to a meet.[/quote]
If I don’t hear anything I think that will be my approach.
Part of me wonders if I should go weeks 6-9 before the week off, then when I get back in do week 10, then week 12. I feel a little uncomfortable about taking a week off, then going right into the low volume of week 11 when I get back.
[quote]mrodock wrote:
Modi wrote:
Hopefully they can square you away.
If it were me, I would do weeks 6-9, take a week off for your wedding, and then finish up with weeks 11 and 12.
I would be a little nervous if I hadn’t touched anything over 85% in 3 or 4 months leading up to a meet.
If I don’t hear anything I think that will be my approach.
Part of me wonders if I should go weeks 6-9 before the week off, then when I get back in do week 10, then week 12. I feel a little uncomfortable about taking a week off, then going right into the low volume of week 11 when I get back.[/quote]
You know your body better than I do, but if it were my that low volume would be perfect right after a week off and a few weeks before a meet…
[quote]Free2Be wrote:
mrodock wrote:
Modi wrote:
Hopefully they can square you away.
If it were me, I would do weeks 6-9, take a week off for your wedding, and then finish up with weeks 11 and 12.
I would be a little nervous if I hadn’t touched anything over 85% in 3 or 4 months leading up to a meet.
If I don’t hear anything I think that will be my approach.
Part of me wonders if I should go weeks 6-9 before the week off, then when I get back in do week 10, then week 12. I feel a little uncomfortable about taking a week off, then going right into the low volume of week 11 when I get back.
You know your body better than I do, but if it were my that low volume would be perfect right after a week off and a few weeks before a meet…[/quote]
I think I recover too fast from this style of training to coast for 3 weeks. I would be extremely nervous coasting for that long, perhaps I have my answer.
I am definitely curious to hear Modi’s opinion.
I did a little bit of “research” and before my last contest I started to show signs of burn out 20 days before the contest and then 16 days before the contest I was starting to miss reps that I shouldn’t have been missing on bench and squat(I was getting weaker). So Modi had me work up to 90% of my max on bench and squat a few days later, and then coast. Well it seemed to work perfect for my squat as I was strong that day, but the bench (which I was less overtrained on than the squat) I was fairly weak on meet day. So my guess is if everything is in alignment and I am not overtrained, 3 weeks of coasting would just be too much.
I know it is all still fairly theoretical this early in my lifting career.
Sheiko Week 8, Day 3
Squat (beltless, 31 min.)
1x5x195 (50%)
1x4x230 (60%)
2x3x270 (70%)
6x3x310 (80%)
Bench (paused)
1x5x120 (50%)
1x4x140 (60%)
1x3x165 (70%)
Add 44 F6 shirt
1x3x195
3x3x215
2x3x225
Dumbbell Flyes
5x10x25
Dips
5x8x+25
Sumo Good Mornings
5x5x175 (45%)
2 hours 49 min.
Lat Pulldowns (2 sec. hold on chest)
1x9x60
1x8x50
1x50lb (30 sec. hold)
1 arm cable rows (emphasis scapular retraction/depression)
3x12x75
So I was a fair amount more confident in the shirt today which is a very good sign. I think in the next couple of weeks I will improve quite a bit.
Squats were extremely difficult today. I had to get fired the fuck up to get sets 5 and 6 completed. But I noticed something VERY interesting during set 4. I was descending exceptionally slowly and almost pausing at the bottom. Now I had a big issue before with dive bombing and then my torso tilting forward as I tried to fly out of the hole. So I am gone so damn far on the other end of the spectrum that it is becoming destructive. Now granted, it is probably making me stronger, but I am starting to reinforce bad technique. So I will be working on finding the “happy medium” in my descent and start of my ascent and I think these weights will get substantially easier as a result. I might kick my squat up 10 pounds to MAKE me improve the technique and not squat so deep (I’ll use the belt if I need it). So although Friday’s session this week may have been my best session on the program, this one may have been the most instructive.
[quote]mrodock wrote:
Free2Be wrote:
mrodock wrote:
Modi wrote:
Hopefully they can square you away.
If it were me, I would do weeks 6-9, take a week off for your wedding, and then finish up with weeks 11 and 12.
I would be a little nervous if I hadn’t touched anything over 85% in 3 or 4 months leading up to a meet.
If I don’t hear anything I think that will be my approach.
Part of me wonders if I should go weeks 6-9 before the week off, then when I get back in do week 10, then week 12. I feel a little uncomfortable about taking a week off, then going right into the low volume of week 11 when I get back.
You know your body better than I do, but if it were my that low volume would be perfect right after a week off and a few weeks before a meet…
I think I recover too fast from this style of training to coast for 3 weeks. I would be extremely nervous coasting for that long, perhaps I have my answer.
I am definitely curious to hear Modi’s opinion.
[/quote]
Can you move your wedding up a couple of weeks?
I don’t think week 10 was all that bad either. If you feel like you recover that fast, then you could probably get away with Wedding, Wk10, Wk12. I would probably cut out the second Bench session on Week 10 Day 3, and maybe just do 3 sets of GM’s as well.
[quote]Modi wrote:
Can you move your wedding up a couple of weeks?
I don’t think week 10 was all that bad either. If you feel like you recover that fast, then you could probably get away with Wedding, Wk10, Wk12. I would probably cut out the second Bench session on Week 10 Day 3, and maybe just do 3 sets of GM’s as well.
[/quote]
She is really invested in getting married that day for some reason. My first of many concessions as a married man I suppose . . . I could break the cycle now . . .
Coasting for 3 weeks just really freaks me out. Maybe it shouldn’t, I don’t know. I never want to error on the side of underworking, if that makes sense. But if I do error on the side of overworking I don’t want it to be by much.
Okay, cut out week 10’s 2nd bench session, do fewer sets of GM’s, sounds great. Thanks man! I might add sets to the last session of week 9 (right before I leave to get married) to give me a little more to recover from. I haven’t looked at the recommended dipping but I might just cut that out of week 10. I could also just push things a bit Tuesday and Thursday (I get back Monday night) and then coast for the next 9 days into the meet.
[quote]mrodock wrote:
Modi wrote:
Can you move your wedding up a couple of weeks?
I don’t think week 10 was all that bad either. If you feel like you recover that fast, then you could probably get away with Wedding, Wk10, Wk12. I would probably cut out the second Bench session on Week 10 Day 3, and maybe just do 3 sets of GM’s as well.
She is really invested in getting married that day for some reason. My first of many concessions as a married man I suppose . . . I could break the cycle now . . .
Coasting for 3 weeks just really freaks me out. Maybe it shouldn’t, I don’t know. I never want to error on the side of underworking, if that makes sense. But if I do error on the side of overworking I don’t want it to be by much.
Okay, cut out week 10’s 2nd bench session, do fewer sets of GM’s, sounds great. Thanks man! I might add sets to the last session of week 9 (right before I leave to get married) to give me a little more to recover from. I haven’t looked at the recommended dipping but I might just cut that out of week 10. I could also just push things a bit Tuesday and Thursday (I get back Monday night) and then coast for the next 9 days into the meet.[/quote]
Sounds good. There is no dipping in the program after week 8.
I’m usually in the same boat as you. I used to want to do too much, and still have to fight it to this day. I’m looking forward to your results.
Alright, just got a response from Dave Bates. I’ll be repeating weeks 5-8 again before I leave. When I return I will be doing weeks 11 and 12. In some ways week 8 will be sort of like a Skills Evaluation as I will be using heavier weights this next time through. Time to focus on this plan and carry it out as perfectly as possible so I can put up some good numbers on meet day.
Yeah I’m looking forward to the results too Modi!
Warning: not a fun story to read if you are eating!
Had a fun night/morning. I worked on a 10 page paper until 2:40am. Went to sleep, woke up at 4am feeling absolutely horrible. Tried to fall back asleep but started feeling worse and got my ass out of bed. Had a couple of fun dry heaving spells, took some pepto and then a few minutes later started heaving (got to the toleit in time).
The cool thing was I still wasn’t done with my paper that was due at 9:30am today and I felt so horrible there was no way I was going back to sleep. So I wrote about 4 more pages on my paper (sumbitch is 12 pages now!) and turned it in via email. Now I feel a decent amount better, am now eating for the first time today and looking to go to sleep for a few hours shortly.
Think I may have had a bout of food poisoning or something of the sort. Anyways, hope I can keep food down today. Glad I don’t train until tomorrow, today would have probably been pretty hellatious.
I ordered the Rogue Do-win shoes this morning, they shipped out today, and will arrive Friday without me paying extra for shipping, now that is sweet!
Sheiko Week 5, Day 1
Squat (beltless, 17 min., added 15 to my max)
1x5x200 (50%)
2x5x240 (60%)
5x5x280 (70%)
Bench (not paused, +15lb max, chains)
1x6x120 (50%)
1x5x145 (60%)
2x4x170 (70%)
2x3x180 (75%)
2x2x190 (80%)
2x1x205 (85%)
2x2x190 (80%)
2x3x180 (75%)
1x5x155 (65%)
1x7x130 (55%)
Dumbbell Flyes
5x10x25
Sumo Good Morning (beltless)
5x5x180 (45%)
Dips
5x8x+25 (don’t like how these are making my shoulders feel, exchanging them for something else)
2 hours 34 min.
Face pulls
2x20x105
1x16x105
Glad this session went well after the clusterfuck this week has been thus far.
I added 5 more pounds to my bench for this last volume cycle, 15 pounds to squat and 15 pounds to deadlift. I’m used to the volume, now it is time to raise the numbers.
[quote]mrodock wrote:
Warning: not a fun story to read if you are eating!
Had a fun night/morning. I worked on a 10 page paper until 2:40am. Went to sleep, woke up at 4am feeling absolutely horrible. Tried to fall back asleep but started feeling worse and got my ass out of bed. Had a couple of fun dry heaving spells, took some pepto and then a few minutes later started heaving (got to the toleit in time).
The cool thing was I still wasn’t done with my paper that was due at 9:30am today and I felt so horrible there was no way I was going back to sleep. So I wrote about 4 more pages on my paper (sumbitch is 12 pages now!) and turned it in via email. Now I feel a decent amount better, am now eating for the first time today and looking to go to sleep for a few hours shortly.
Think I may have had a bout of food poisoning or something of the sort. Anyways, hope I can keep food down today. Glad I don’t train until tomorrow, today would have probably been pretty hellatious.[/quote]
It’s that time of year…
I really enjoy how the end of the school year and flu season coincide, and when work happens to pick up at the same time… well, that’s just a big pile of suck.
Hope you’re feeling better.
[quote]mrodock wrote:
I ordered the Rogue Do-win shoes this morning, they shipped out today, and will arrive Friday without me paying extra for shipping, now that is sweet![/quote]
I got some of the VS shoes recently. I fucking love them.
[quote]tom8658 wrote:
It’s that time of year…
I really enjoy how the end of the school year and flu season coincide, and when work happens to pick up at the same time… well, that’s just a big pile of suck.
Hope you’re feeling better.[/quote]
Yeah, I’m well Tom, thanks! Yeah, it sure can be a big pile of suck! But learning a little more about what we can put ourselves through to achieve our goals, well, that’s priceless.
I think it was food poisoning for the record. I suspect the sprouted grain bread that had been sitting in the fridge for 9 days (never would have happened with white bread). Otherwise, I felt really jacked up after taking my zinc last night before bed.
[quote]mrodock wrote:
Dips
5x8x+25 (don’t like how these are making my shoulders feel, exchanging them for something else)
[/quo
Floor presses? CG Bench?
[quote]zephead4747 wrote:
mrodock wrote:
I ordered the Rogue Do-win shoes this morning, they shipped out today, and will arrive Friday without me paying extra for shipping, now that is sweet!
I got some of the VS shoes recently. I fucking love them.[/quote]
I’m having trouble locating these, do you have a link? I noticed you don’t have a VS avatar yet!