[quote]Ruggerlife wrote:
Now you just need to flip those 6’s around and go 9/9.
[/quote]
Now that sounds like a fantastic idea! Looking forward to the opportunity!
[quote]mrodock wrote:
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 to you and Mrsodock!!!
Don’t pull anything before the meet. ha, ha, ha. Just kidding 
[quote]Bagger wrote:
mrodock wrote:
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.
Congratulations to you and Mrsodock!!!
Don’t pull anything before the meet. ha, ha, ha. Just kidding
[/quote]
He’s still in the Honeymoon phase. He shouldn’t have to do any pulling for a few more months…
[quote]Modi wrote:
He’s still in the Honeymoon phase.[/quote]
My point exactly.
But here’s hoping that honeymoon phase lasts a long, long time.
[quote]Bagger wrote:
mrodock wrote:
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.
Congratulations to you and Mrsodock!!!
Don’t pull anything before the meet. ha, ha, ha. Just kidding
[/quote]
Haha, I have passed along your well wishes to Mrs. Odock, haha. Always wondered if people thought I was referring to myself as Mr. Btw, I haven’t pulled anything yet and don’t intend to be reckless now ;o).
How are things going with you?
[quote]Bagger wrote:
Modi wrote:
He’s still in the Honeymoon phase.
My point exactly.
But here’s hoping that honeymoon phase lasts a long, long time.
[/quote]
We’ve had a very good relationship for nearly 8 years, perhaps the honeymoon phase will be eternal! If not . . . we can always renew our vows without family present.
Sheiko Week 13, Day 2 (9 days to meet)
Bench (paused)
1x3x120 (50%)
1x3x145 (60%)
2x3x170 (70%)
5x2x190 (80%)
DB Flyes
4x8x25
Deadlift
1x3x260 (50%)
2x3x310 (60%)
2x3x365 (70%)
5x2x390 (75%)
Sumo Good Mornings (beltless)
4x5x200 (50%)
My left hip started hurting a decent amount as I got to my top weight in deadlifts. Nothing a little mobility work and soft tissue work won’t resolve, but it was a bit obnoxious. I have a feeling it stemmed from not deadlifting for 13 days. The contest is growing closer, excited for that. A friend is competing at nationals tomorrow and I’ve been thinking about how he’s going to kill all week. Maybe he’ll return a USAPL single ply national champion. Here’s to hoping.
I may have come up with a good idea for my post-meet bench press training. Use a Starting Strength like template. Here is what I am thinking. Every other training session I would do 3 sets of 5 on bench and try to progress each session. I would also throw in some lockout accessory stuff on bench days.
About 11 days after the meet I would start out quite light, probably at 3x5x150, and then progress by 10 pounds until I reach 170. Then I would start progressing by 5 pounds until I reach 185 or 190. At which point I would start progressing by 2.5 pounds. If things go well I should get to 200+ for 3 sets of 5. When I stall out I will subtract 10% as Rippetoe suggests and start again. When this no longer seems to be working I will switch to another volume progression which is not a whole lot more complicated (has some different rep ranges) and you don’t progress every session.
My reasoning:
-
I am still quite weak on bench press, leading me to believe I am capable of progressing linearly.
-
When I did the 5x5 program a few months ago when I wasn’t all that much weaker than I am now on bench press I was doing really well with the volume phase and the peaking phase messed the whole thing up. My thinking, a decent amount of volume with a higher intensity than Sheiko may work wonders.
-
I have very little upper body mass. I think that doing some volume with higher intensity may help me increase my mass. I took to the squat and deadlift fairly quickly I believe because I have really big legs.
-
Although I am not a lot stronger on bench press now my upper body work capacity is significantly improved from doing Sheiko. This leads me to believe I will be able to recover fairly quickly from workouts and be able to progress linearly for at least awhile.
-
I’m too weak on bench to need anything that is complicated. So maybe an extremely simple approach will work wonders.
-
When I began the Starting Strength program just over a year ago I was young and stupid. Okay, maybe not so young but certainly stupid. Anyhow I think I used some dumbbell press to barbell bench press formula that Boyle had in an article on here and figured I should be able to handle 3x5x135. Well I don’t know if I missed a couple of reps in that first workout or the next bench workout but I got off to a pretty shitty start. About a month in someone on this site wisely told me to decrease the weight on the bar by about 15% and so I had 135 on the bar again. Anyhow I was able to get to 3x5x170. So my point is that if I do this program and start light enough I will likely make some good progress.
-
I will not be doing the standing military press in this program or any pressing exercises between bench sessions. I believe this will improve recovery. (I will do some upper body active recovery work between sessions however).
-
Also, I will be aggressively bulking during this program so that will improve my recovery and likely make linear progression all the more possible.
Sorry, not going to be a top 10 list, that’s it for reasoning.
My main question is whether I should pause all my reps.
My initial thought is no I should not. My thinking is that the bench shirt helps a lot off the chest and I want to handle as heavy of weights as is possible with good form (i.e. practice locking out heavier weights) that it would be better for me not to pause my reps. Also, as it stands now my lockout is my weak point in the shirt, not the midpoint.
But then I start to wonder if pausing might lead to more mass increases and thus be a better idea.
sorry it took so long to get back to you.I forget.
I sent one fo the books. Hopefully I can get the others done by sunday. http://www.vsathletics.com/product.php?xProd=1917&xSec=41
shoes.
[quote]mrodock wrote:
Bagger wrote:
mrodock wrote:
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.
Congratulations to you and Mrsodock!!!
Don’t pull anything before the meet. ha, ha, ha. Just kidding
Haha, I have passed along your well wishes to Mrs. Odock, haha. Always wondered if people thought I was referring to myself as Mr. Btw, I haven’t pulled anything yet and don’t intend to be reckless now ;o).
How are things going with you?
[/quote]
Not as good as you young whipper-snapper. But for an old dude I’m still holding my own with over 300 in the big three lifts and at 190lbs I’m still making gains. My wife and I celebrated our 25th last year and our first marriage is going the distance. That’s what matters.
I like all of your goals and your approach. Keep working hard and your dreams will happen. Maybe not by design, but things have a way of working out as long as the goals stay top of mind. The only advice I can give is be prepared for what you wish for because with your determination, you will achieve them.
Been snooping in here for a while, checking out other raw 165-ers. It’s been awesome to read about your progress, Mrodock.
All the best for your meet, hope you go 9/9 and congratulations on getting married. I’ve only been married 9 months, so i’m still honeymooning. It’s great.
Post a meet video if you can- i’m looking forward to it.
[quote]mrodock wrote:
I may have come up with a good idea for my post-meet bench press training. Use a Starting Strength like template. Here is what I am thinking. Every other training session I would do 3 sets of 5 on bench and try to progress each session. I would also throw in some lockout accessory stuff on bench days.
About 11 days after the meet I would start out quite light, probably at 3x5x150, and then progress by 10 pounds until I reach 170. Then I would start progressing by 5 pounds until I reach 185 or 190. At which point I would start progressing by 2.5 pounds. If things go well I should get to 200+ for 3 sets of 5. When I stall out I will subtract 10% as Rippetoe suggests and start again. When this no longer seems to be working I will switch to another volume progression which is not a whole lot more complicated (has some different rep ranges) and you don’t progress every session.
My reasoning:
-
I am still quite weak on bench press, leading me to believe I am capable of progressing linearly.
-
When I did the 5x5 program a few months ago when I wasn’t all that much weaker than I am now on bench press I was doing really well with the volume phase and the peaking phase messed the whole thing up. My thinking, a decent amount of volume with a higher intensity than Sheiko may work wonders.
-
I have very little upper body mass. I think that doing some volume with higher intensity may help me increase my mass. I took to the squat and deadlift fairly quickly I believe because I have really big legs.
-
Although I am not a lot stronger on bench press now my upper body work capacity is significantly improved from doing Sheiko. This leads me to believe I will be able to recover fairly quickly from workouts and be able to progress linearly for at least awhile.
-
I’m too weak on bench to need anything that is complicated. So maybe an extremely simple approach will work wonders.
-
When I began the Starting Strength program just over a year ago I was young and stupid. Okay, maybe not so young but certainly stupid. Anyhow I think I used some dumbbell press to barbell bench press formula that Boyle had in an article on here and figured I should be able to handle 3x5x135. Well I don’t know if I missed a couple of reps in that first workout or the next bench workout but I got off to a pretty shitty start. About a month in someone on this site wisely told me to decrease the weight on the bar by about 15% and so I had 135 on the bar again. Anyhow I was able to get to 3x5x170. So my point is that if I do this program and start light enough I will likely make some good progress.
-
I will not be doing the standing military press in this program or any pressing exercises between bench sessions. I believe this will improve recovery. (I will do some upper body active recovery work between sessions however).
-
Also, I will be aggressively bulking during this program so that will improve my recovery and likely make linear progression all the more possible.
Sorry, not going to be a top 10 list, that’s it for reasoning.[/quote]
mrodock
You might do exactly as you have mentioned and then chose 3 accessory exercises using a different one every week for 3 or 4 sets of no less than 10 reps. That should add some beef to the chest. I’d hit the upper back really hard too. You could chose: incline db’s, incline bb, and flat db’s for accessories…you get the point.
You might do a few high rep sets for shoulders too, focusing and the medial and posterior head.
I think your approach sounds great and just throwing that out there.
I think you’ve got the right idea for bench. Start light look for consistent progression.
As for pause of not, hmmm… good question.
If you were competing raw, then I’d say yes for sure. But you may not need that starting strength off your chest as much for equipted lifting.
Now, personally I’m thinking pausing may still be a good idea since you’ll be doing most of your training raw anyway and you are still trying to establish some “base level” strength that you’ll built on over time. You can then pound your tris/lockout strength with assistance work.
Of course, I could just be subconsciously justifying my own decision to pause my reps on my bench training. 
[quote]Bagger wrote:
Not as good as you young whipper-snapper. But for an old dude I’m still holding my own with over 300 in the big three lifts and at 190lbs I’m still making gains. My wife and I celebrated our 25th last year and our first marriage is going the distance. That’s what matters.
I like all of your goals and your approach. Keep working hard and your dreams will happen. Maybe not by design, but things have a way of working out as long as the goals stay top of mind. The only advice I can give is be prepared for what you wish for because with your determination, you will achieve them.[/quote]
Congratulations on 25+ years, that is really something. I’ve always thought the time to congratulate people on marriage is a few years down the road!
Quite a compliment Bagger, thank you very much. I intend to do nothing less than realize my potential. I have some ideas of what that may be but time will most certainly tell. I’m already better at lifting than I was at golf and I poured my soul into that game for 17 years.
[quote]bearshark wrote:
Been snooping in here for a while, checking out other raw 165-ers. It’s been awesome to read about your progress, Mrodock.
All the best for your meet, hope you go 9/9 and congratulations on getting married. I’ve only been married 9 months, so i’m still honeymooning. It’s great.
Post a meet video if you can- i’m looking forward to it.[/quote]
Thanks for snooping around bearshark! I hate to disappoint but I’m no longer a 165-er and I’m no longer raw. I’m at 181 and heading up, up, up, and I’ve switched to single ply.
Very glad to hear you are enjoying the married life.
Yes I’ll most certainly be posting a meet video. Thanks for the well wishes!
[quote]Free2Be wrote:
mrodock
You might do exactly as you have mentioned and then chose 3 accessory exercises using a different one every week for 3 or 4 sets of no less than 10 reps. That should add some beef to the chest. I’d hit the upper back really hard too. You could chose: incline db’s, incline bb, and flat db’s for accessories…you get the point.
You might do a few high rep sets for shoulders too, focusing and the medial and posterior head.
I think your approach sounds great and just throwing that out there.[/quote]
I plan to murder the upper back indeed.
As for the accessory stuff, I just don’t want to do anything that will negatively affect recovery on the linear progression. I can always add some meat to my frame after I have improved my bench by a few more pounds, make sense? But your incline db’s, incline bb, flat db’s does sound like a damn good idea for a rotation. If I don’t do it next it will be soon.
Yeah more shoulder stuff is a good idea too.
Lots to do, lots to do! Which is a good thing because I have tons of room for improvement!
Thanks for your thoughts sir!
[quote]mrodock wrote:
Quite a compliment Bagger, thank you very much. I intend to do nothing less than realize my potential. I have some ideas of what that may be but time will most certainly tell. I’m already better at lifting than I was at golf and I poured my soul into that game for 17 years.[/quote]
Golf is a strange animal. Like other hand/eye sports, only a very small few have the in-born gift and mental focus to make it to the inner circle of the elite. Once you know your gifts and can channel them, thats when the determination creates success. I’m glad you’ve found your niche. Now go out and get your name on the board in the upcoming meet.
[quote]Ruggerlife wrote:
I think you’ve got the right idea for bench. Start light look for consistent progression.
As for pause of not, hmmm… good question.
If you were competing raw, then I’d say yes for sure. But you may not need that starting strength off your chest as much for equipted lifting.
Now, personally I’m thinking pausing may still be a good idea since you’ll be doing most of your training raw anyway and you are still trying to establish some “base level” strength that you’ll built on over time. You can then pound your tris/lockout strength with assistance work.
Of course, I could just be subconsciously justifying my own decision to pause my reps on my bench training. :)[/quote]
I was thinking that I might never try to get a good raw paused bench. Just always do raw touch and go work. Just because the shirt does help some much off the chest. Regardless of my approach I definitely do have to pound the lockout stuff.
You have insight into your subconscious . . . holy shit! You’ve been seeing a psychoanalyst for at least 15 years!
[quote]Bagger wrote:
Golf is a strange animal. Like other hand/eye sports, only a very small few have the in-born gift and mental focus to make it to the inner circle of the elite. Once you know your gifts and can channel them, thats when the determination creates success. I’m glad you’ve found your niche. Now go out and get your name on the board in the upcoming meet. [/quote]
Yeah it is a most bizarre game indeed! And you are most certainly right. Even Hogan had some talent, there, someone had to say it!
Pretty jacked about the meet, less than a week now!