My Road to Elite

Training Training Logs
761

[quote]novaeer wrote:

That is a little troubling that you are struggling with 4# on the rotations, but it should be a clear sign that you need to beef up those itty-bitty rotator cuff muscles. When I rehabbed one of my shoulders I had to start out with the 2.5 pound dumbbells (I can’t believe they even bother making them that light) and my shoulder felt like it was hit by napalm. Keep at it, they will improve and you will be surprised of the positive spillover effect on your bench.

There was one main thing with your form that would’ve made that lift a lot easier - don’t let the bar roll away from you at the start. You should go back and check out your conventional pull strength once in awhile for the heck of it.[/quote]

It’s interesting that I am relatively strong on the shoulder horn, I was doing 3x25x8lbs really easily. I mean at least I think that is okay. Looks like I’ll need to switch to soup cans for awhile, and not the family-sized either. Sure would be nice to get a big jump in my bench with something so simple.

That lift was an absolute disaster, yeah the bar roll was bad and I don’t think I ordinarily did that crap when lifting conventional. I’m sure at some point I’ll do some conventional and snatch grip deadlifts. I’m also quite sure my conventional technique would be a lot better because my erectors are quite a bit stronger.

762

Week 4, Day 1 (Bench is still my favorite lift)

Bench
1x6x115
1x6x135
1x6x155
1x6x175
1x4x195 (started 5th and it didn’t feel right, so I had the spotter take it, not taking a chance with this shoulder)

Squat (cambered bar, belted)
1x4x220 (50%)
1x3x265 (60%)
2x3x310 (70%)
1x3x350 (80%)
2x2x375 (85%)

Pendlay Rows
1x5x110
1x5x130
1x5x150
1x5x165
1x5x175
1x12x140

Floor Skullcrushers (EZ bar)
1x8x45
1x8x65
1x8x75
1x7x85

Lat Pulldowns (V-bar)
1x10x80
1x10x100
1x10x120
1x9x140
1x12x125

Squat (cambered bar, belted)
1x4x220 (50%)
1x3x265 (60%)
1x3x310 (70%)
4x2x350 (80%)

Sumo Goodmornings (beltless, cambered bar)
5x5x185

Side-lying external rotations
3x10x3lbs

Squats felt really strong today. Used the belt because I was starting to build up too much low back fatigue. I have to really watch that. That is also why I went lighter on good mornings today.

Looks like I have stalled out on skullcrushers. Will try slightly different with these even though they aren’t contributing positively to my bench at all. I just have very limited options for triceps stuff until my shoulder is closer to 100%.

Speaking of the shoulder. I have gotten a couple of massage treatments this week, I really think things are improving. Probably not the best for this session but I had a massage appointment right before I left to workout. So that may have contributed to the particularly weak benching. Also, my bench groove is so fucked up. i was never a technically strong bencher but this tiny amount of volume and the 6 week lay off has made me kind of a disaster on the bench, the bar is going all over the fucking place.

I’ll decide after next week’s bench session how I am going to approach my bench training leading up to the meet. If it goes poorly I might make some fairly small changes.

763

Once again another phenomenal workout.

I wish I could do that type of volume. Good luck on the bench next week, I’m sure it will be kick ass.

Hey thanks for the PM, I appreciate all the advice

764

Nice liftin.

I know your using the cambered bar to take less stress off the shoulder. Does it have any effect on how much weight you can move?

765

[quote]ALKoHoLiK wrote:
Once again another phenomenal workout.

I wish I could do that type of volume. Good luck on the bench next week, I’m sure it will be kick ass.

Hey thanks for the PM, I appreciate all the advice [/quote]

Volume, like anything else in lifting, is just about progression. You’ll be putting up a lot more volume eventually (if it is something that makes you stronger). After you plateau on your current program (which I hope isn’t for a long time) it might make sense to try the 13 week program in the “Sheiko Shakes up Powerlifting” article. I bet your squat would start to explode.

Thanks!

Welcome!

766

[quote]BlackLabel wrote:
Nice liftin.

I know your using the cambered bar to take less stress off the shoulder. Does it have any effect on how much weight you can move?[/quote]

Thanks.

The cambered bar definitely felt more difficult at first. I remember the first time I was using it almost a year ago I started to warm up on it because my shoulder felt tight. By the time I got halfway through my warm-up I decided to switch to the straight bar. If I remember correctly 265 pounds felt quite hard. If I had to guess though when I started using it about 8 weeks ago I was probably losing 10-15 pounds. Once I built some additional stability I don’t know that I am losing any poundage anymore.

For the record this bar has about a 3-4 inch camber.

767

did you ever put up the video where you end up falling down after your sumo dead? if not, i can find it and put it up for you.

768

[quote]dropshot001 wrote:
did you ever put up the video where you end up falling down after your sumo dead? if not, i can find it and put it up for you. [/quote]

Haha, yes I did. But for your benefit I will post it again:

769

Hey man, I asked Blacklabel and he hasn’t gotten back to me yet… However I wanted both of ya’lls opinion on Sheiko.

770

[quote]ALKoHoLiK wrote:
Hey man, I asked Blacklabel and he hasn’t gotten back to me yet… However I wanted both of ya’lls opinion on Sheiko.

[/quote]

  1. Make sure your low back is in good shape before you start it.

  2. It is best to go into Sheiko with the ability to spend some time in the gym. Sometimes it is very hard to rush through Sheiko.

  3. The top sets MAY not be all that hard, but that doesn’t mean it isn’t getting you stronger.

  4. Many people do specific Sheiko programs but i just base my training on some of Sheiko’s principles. Increasevolume gradually and keep average intensity fairly low. Although this cycle i am trying a medium volume/ higher intensity on deadlift. I don’t feel the high volume/lower intensity is working that great on deadlift.

  5. Sheiko is a phenomenal way to improve technique. It is impossible
    To overstate the importance of asgood of technique as possible.

  6. Sheiko has a basic template to get a person from a novice to a CMS or better. Sheiko believed that just about anyone can become a CMS. If you do attain a CMS level you are getting very close to elite.

771

…that a yay or nay?

772

[quote]ALKoHoLiK wrote:
…that a yay or nay?[/quote]

It would be yay. I think working within the Sheiko system for 6+ years has the greatest potential to build someone a huge total. But at the same time, if you KNOW somehing isn’t working, change it.

But i would never suggest changing for the sake of changing. From what i understand Wade Hooper got everything he could out of linear progression and Western periodization before switching.

After watching Eric Talmant’s 4 DVD seminar on Sheiko i knew it was what i had to switch to.

773

Week 4, Day 2

Deadlift
warm-up
1x1x405
add suit
1x1x450 (85%)
1x1x475 (88%)
1x1x500 (92.5%)
2x1x515 (95%)
1x1x485 (90%)

Leg lowering
2x12

Hip Adduction Machine
1x15x95
3x15x115

Side-lying external rotation
3x12x3lbs

I am amazed the extent to which I am fighting my deadlift suit. It just doesn’t fit anywhere near properly. I am thinking about looking for an older/cheaper suit. That being said, I am happy with my performance today.

774

Nice lifts dude. Your form is looking great even though the suit makes you look like you have a stick up yer butt.
Keep up the good work.

775

[quote]Bagger wrote:
Nice lifts dude. Your form is looking great even though the suit makes you look like you have a stick up yer butt.
Keep up the good work.[/quote]

Thanks a lot Bagger. It’s the stick up the ass that helps lockout, just have to get used to it!

Wondering how things are going for you.

776

Week 4, Day 3

DB Incline Bench (paused, neutral grip)
1x8x40
1x8x50
1x8x60
1x7x70

Squat (straight bar!!!)
1x4x220 (50%)
1x3x265 (60%)
2x3x310 (70%)
5x3x350 (80%) [belted]

Lat Pulldowns (V-bar)
1x12x90
3x12x110

DB Tricep Extensions
1x10x20
1x10x25
1x10x30
2x10x32.5
2x10x27.5

Sumo Goodmornings (beltless, cambered bar)
1x5x205
2x5x245

Pendlay Rows
3x12x110

Leg lowering
2x12

Hammer Curls
1x11x30

Squats felt really good tonight, which was a bit surprising after a tough deadlift session on Friday.

I’ve decided that when I go heavier than the 40% of squat that is recommended for good mornings on Sheiko I will drop the volume. The sets at 245 felt really good and I think I may go up to 265-285 on this cycle.

Alright, got my first volume cycle out of the way. I consider it a success in that I have improved my shoulder, was more aggressive with my deadlift training without coming anywhere near missing a lift, and still felt really good on squat. If I can really kick some butt on the next 4-week volume cycle I will be setting myself up really well for a good meet at the end of January.

777

[quote]mrodock wrote:

[quote]Bagger wrote:
Nice lifts dude. Your form is looking great even though the suit makes you look like you have a stick up yer butt.
Keep up the good work.[/quote]

Wondering how things are going for you.[/quote]

Feeling good. I noticed a few months ago that I seemed to be stalled and slightly overtrained, so I decided to go for more volume…
in eating.
I gained 10lbs in 2 months and broke through every plateau so its onward and upward. Working on bringing up my legs so I’m hitting them a couple times a week now instead of once/week. Back is healed.

778

[quote]Bagger wrote:

[quote]mrodock wrote:

[quote]Bagger wrote:
Nice lifts dude. Your form is looking great even though the suit makes you look like you have a stick up yer butt.
Keep up the good work.[/quote]

Wondering how things are going for you.[/quote]

Feeling good. I noticed a few months ago that I seemed to be stalled and slightly overtrained, so I decided to go for more volume…
in eating.
I gained 10lbs in 2 months and broke through every plateau so its onward and upward. Working on bringing up my legs so I’m hitting them a couple times a week now instead of once/week. Back is healed.[/quote]

A whole bunch of great news, way to go!

779

A few notes for the upcoming weeks:

Week 7, Day 1

Squat (suit, straps up)
6x2x510 (85%)

Week 8, Day 1

Squat (suit, straps up)
3x1x540 (90%)

Week 8, Day 2

Deadlift
3x1x495 (90%)

Week 9, Day 2

Squat
1x1x575

Deadlift
1x1x520

These might be adjusted, but they are the plan for now.

780

[quote]mrodock wrote:
A few notes for the upcoming weeks:

Week 7, Day 1

Squat (suit, straps up)
6x2x510 (85%)

Week 8, Day 1

Squat (suit, straps up)
3x1x540 (90%)

Week 8, Day 2

Deadlift
3x1x495 (90%)

Week 9, Day 2

Squat
1x1x575

Deadlift
1x1x520

These might be adjusted, but they are the plan for now.

[/quote]
That’s impressive, good luck. I am interested in starting Sheiko in the future, and plan to bug you for info, if your willing.