[quote]Free2Be wrote:
mrodock
Great work as usual, inspirational.[/quote]
Free2Be, you are very kind sir, thanks for the support!
Sheiko Week 12, Day 1
Squat
1x5x200 (50%)
1x4x240 (60%)
2x3x280 (70%)
add belt
2x3x320 (80%)
3x2x340 (85%)
Bench (not paused, +15lb max, chains)
1x5x120 (50%)
1x5x145 (60%)
5x5x170 (70%)
DB Flyes
5x10x25
Squat
1x5x200 (50%)
1x4x240 (60%)
2x3x280 (70%)
add belt
4x2x320 (80%)
Sumo Good Mornings
5x5x160 (40%)
Floor Skullcrushers
5x8x60
DC Hamstring stretch
I didn’t time anything because I just wanted to focus on as close to perfect technique as possible as I am closing in on the meet.
At the beginning of this cycle this was the only training session I was really concerned about. When I added 15 pounds to my squat I didn’t know whether I’d be able to manage this intensity after the high volume of week 7, it sure felt like shit last time and that was off a 385 max. So off a 400 max everything felt great today. There are some differences though: more experience with the volume, squat shoes, using a belt on top sets, improved technique. I feel better squatting every session of this cycle though.
I talked bench press quite a bit with a massive bencher at the gym. 567 single ply in the 220’s. Have some things to work on implementing. Going to try to be patient for about 6 months and put in the right work and become a decent bencher. Going to keep soaking up the knowledge.
Sheiko Week 12, Day 2
Deadlift
1x5x260 (50%)
1x4x310 (60%)
2x3x365 (70%)
2x3x415 (80%)
3x1x450
Bench (paused)
1x5x135
1x3x160
3x2x185
DB Lunges
3x5x40’s
My second set of triples @ 415 my form broke down on the last rep. So I decided to do some singles @ 450 in place of the three doubles I was supposed to do @ 440. The singles at 450 were pretty rough today. All kind of odd considering how well the first set @ 415 went. I think fatigue just caught up to me today. I thought about it for quite awhile and I decided to just practice technique a little today on bench so that I am not so damn fatigued going into Sunday in the shirt for once. I want to work the singles and figured this is the best approach. I’ll jump in for a session on Monday (the day before I leave for vacation) and hit some more volume on bench.
Feeling good about things, just want to kick some ass on Sunday.
Squat and Deadlift are looking really strong to me. You have come a long way, I’m certain your intelligent practice and your dedication will have your bench right up there soon. I hope Sunday goes well and I hope that you have a great vacation/wedding.
[quote]Free2Be wrote:
Squat and Deadlift are looking really strong to me. You have come a long way, I’m certain your intelligent practice and your dedication will have your bench right up there soon. I hope Sunday goes well and I hope that you have a great vacation/wedding.[/quote]
Thanks Free2Be, really appreciate it. Yeah I do think the bench will come around, it will take some time and I have to learn patience. The wedding will be marvelous, thanks!
Week 12, Day 3
Squat (46 Metal King V type, Convict Pro Knee Wraps)
1x405
1x455 (my new opener)
1x480 (plenty deep and really easy)
1x500 (I was told it was probably deep enough and that it would likely be passed, but could be questioned–it was pretty easy)
Bench (44 F6)
1x225 (fast, easy)
1x245 (meant to load for 240, I misloaded my side; I managed but it wasn’t real pretty)
1x250 (pretty difficult)
1x260 (I locked it out but it probably wouldn’t have passed, sort of jerky and started to lock out unevenly)
1x235 (fast, easy)
Bench (paused)
4x4x185
4x3x185
Good day, I’m feeling quite good going into the meet. Tomorrow I’ll hit some more volume for bench and squats and then I leave on Tuesday.
Looks like a really good session. It seems like your adapting to the gear really quickly.
So are you saying the bar was unevenly loaded on the 245? That’s interesting!
[quote]Ruggerlife wrote:
Looks like a really good session. It seems like your adapting to the gear really quickly.
So are you saying the bar was unevenly loaded on the 245? That’s interesting![/quote]
Exactly right on the 245. I wanted 240, but I put a 10 and a 2.5 on my side and my training partner correctly put a 5 and a 2.5.
My squat technique (learned from the Westside videos) matches up well with the squat suit. So the gear reinforces what is natural which is kind of a happy accident.
This is genuinely fun to read. Keep up the work bro!
[quote]Alpha wrote:
This is genuinely fun to read. Keep up the work bro![/quote]
Very cool to hear you enjoy my rambling mixed with some training. Sure look forward to when you start competing!
Today marked 1 year and 1 day since I set foot in the scary school gym with Rippetoe’s Starting Strength in hand. Fun to reflect on that day.
I felt pretty horrendous this morning when I was planning on training. So I skipped the extra session I was considering doing. I felt a decent amount better tonight so I did this stuff at home to give my body a little more to recover from during the week off:
DB Bench (paused)
1x16x55’s
1x14x55’s
2x13x55’s
1x11x55’s
Kettlebell Kroc Rows
1x14x53lb
3x11x53
1 arm DB overhead press
1x7x45
1x6x45
1x7x35
DB Skull crushers
1x6x25’s
1x7x20’s
1x8x20’s
Hammer curls
2x8x30’s
Really emphasized the eccentric on the arm exercises. Was surprised just how hard the skull crushers were, holy shit. Was also surprised just how weak I was on the Kroc rows. I have A LOT of work to do on the upper body.
Be well everyone.
“Really emphasized the eccentric on the arm exercises. Was surprised just how hard the skull crushers were, holy shit. Was also surprised just how weak I was on the Kroc rows. I have A LOT of work to do on the upper body.”
Maybe so but you have amazed me with your 1 year progress in squat and deadlift. Also, just to put it into perspective, I’ve seen guys who never hit your bench press numbers. You’re doing great and I agree with Alpha a great read. I love reading your log man.
Hey, don’t you have a wedding to get ready for soon?
[quote]Modi wrote:
Hey, don’t you have a wedding to get ready for soon?[/quote]
Modi please don’t distract him, he’s focusing on his competition! Priorities…
[quote]Free2Be wrote:
Maybe so but you have amazed me with your 1 year progress in squat and deadlift. Also, just to put it into perspective, I’ve seen guys who never hit your bench press numbers. You’re doing great and I agree with Alpha a great read. I love reading your log man.[/quote]
Thanks Free2Be! I am very pleased with my 1 year progress in squat and deadlift but I am completely incapable of any complacency. I do think the bench will come along as I figure out how to correctly program for it.
I always enjoyed usctrojan’s log during the physique clinic where he talked a lot about his thoughts in regard to the workouts so I’ve tried to mimic him to some extent. Wasn’t sure if people enjoyed that sort of thing or not but glad to hear it works for you and Alpha. I will keep typing away!
[quote]Modi wrote:
Hey, don’t you have a wedding to get ready for soon?[/quote]
Got married on 6/6 (easy day to remember) and I’m back in town as of last night. NOW my priority is the meet, unlike what RL might suggest, haha.
Sheiko Week 13, Day 1 (11 days to meet)
Squat
1x3x200 (50%)
1x3x240 (60%)
add belt
2x3x280 (70%)
5x2x320 (80%)
DC Hamstring stretch
Bench (paused)
1x3x120 (50%)
1x3x145 (60%)
2x3x170 (70%)
3x2x190 (80%)
3x1x205 (85%)
DB Flyes
4x8x25
I was a bit surprised how well things felt today; I thought my first day back after the break might be a bit rough. I made a couple of improvements in my technique today. First with squats when I take my deep breath before I walk the weight out I also arch really hard into the bar to force my chest up as high as possible. This puts me into a really solid position so I don’t have to try to get in the right position after I walk the weight out. I also feel that I can get into a BETTER position this way. The other improvement is on bench press. I try to get onto my traps before I put my hands in position. However, I almost inevitably slip out of what little arch I created. So today once I put my hands on the bar I forced myself back onto my traps and that made a huge difference in the way benching felt today. Lockout felt smoother than it ever has before. I felt the bar didn’t have to travel as far and my whole body was helping me lock the weight out rather than JUST my triceps. Hope this feeling translates to a good bench day on the 20th.
Free2be: I responded to your post on the previous page.
[quote]mrodock wrote:
Modi wrote:
Hey, don’t you have a wedding to get ready for soon?
Got married on 6/6 (easy day to remember) and I’m back in town as of last night. NOW my priority is the meet, unlike what RL might suggest, haha.[/quote]
Congratulations. I’ve been a prisoner, er I mean lucky guy for 9 years later this month. Also, good luck on your meet prep. Looks like Sheiko has been treating you well.
[quote]novaeer wrote:
Congratulations. I’ve been a prisoner, er I mean lucky guy for 9 years later this month. Also, good luck on your meet prep. Looks like Sheiko has been treating you well.[/quote]
Haha, well congratulations on your blissful marriage, and thanks for your congrats!
Yeah, Sheiko has been great. I would certainly heartily recommend it to any powerlifter that has any technical issues and wants to get an idea on the amount of volume they can handle. From here it is so simple, I just slowly add more and more volume until that no longer makes me stronger then I focus on upping the intensity, what a great system. And this system has produced so many extremely strong lifters, sure beats the hell out of looking for articles to figure out the next program. I may try some different things with my bench though, still thinking about that.
[quote]mrodock wrote:
Modi wrote:
Hey, don’t you have a wedding to get ready for soon?
Got married on 6/6 (easy day to remember) and I’m back in town as of last night. NOW my priority is the meet, unlike what RL might suggest, haha.[/quote]
Now you just need to flip those 6’s around and go 9/9.
Congratulations on the wedding and hopefully your final prep will go as smooth as the first session back.