Today I realized I cant do a single pullup. I tried for one and got half way up. I can do 3 or 4 chin-ups (palms facing inwords), but not a single goddamn pullup.(palms facing away from me).
I never had these in my routine, and not till now did I realize my weakness in this area. What should I do? I dont know how to increase my pullup strength if I cant even do one. [/quote]
[quote]Modi wrote:
mrodock wrote:
Sheiko Week 5/12, Day 1
For the bench press I took the weight I was supposed to use, subtracted 30 pounds and put that on the bar. Then I added 40 pounds of chain weight. The chains were set up such that when the bar was on my chest approximately half the chains were on the floor and at lockout all the chains were off the ground. Thus the way I figure it I was handling 10 pounds less off the chest and 10 more pounds at lockout giving me the correct average weight. So this is the way I will do the chains throughout this cycle.
Chains are great, just make sure you have a couple of links still on the ground at lockout otherwise the bar will swing pretty bad and it will be tough on your shoulders. I actually like to set it up so all the chain is deloaded at the bottom, but as long as you are consistent with your setup it should help your lockout. I am planning on adding some chain weight next next time I return to Sheiko as well.
[/quote]
Thanks man! I wish I would have read that before my session today, I think things would have felt a bit better!
Deadlift (24 min., from bottom of knees)
1x5x245 (50%)
2x5x295 (60%)
2x4x345 (70%)
4x3x390 (80%)
Lunges
5x5x135 (35%)
2 hours 32 min.
This is the most deadlift volume in the 12 week program. I noticed and I didn’t want any part of accessory shit afterwards. Also, I tore open my hand on the first 390 set of rack pulls. So I didn’t really want to use my hands much more. I love this shit
[quote]Modi wrote:
mrodock wrote:
Thanks man! I wish I would have read that before my session today, I think things would have felt a bit better!
Hey, I had to learn the hard way as well. Here’s a video from a year ago that shows how I set the chains up if you are interested.
[/quote]
That’s a real nice set-up, I have it favorited for future reference. I love your punctuation comment to the 14 year old, hilarious. How many pounds of chains were you using on each side?
[quote]mrodock wrote:
Modi wrote:
mrodock wrote:
Thanks man! I wish I would have read that before my session today, I think things would have felt a bit better!
Hey, I had to learn the hard way as well. Here’s a video from a year ago that shows how I set the chains up if you are interested.
That’s a real nice set-up, I have it favorited for future reference. I love your punctuation comment to the 14 year old, hilarious. How many pounds of chains were you using on each side?[/quote]
Hahah! I had to go back and read the comments to understand what you were talking about.
As far as chain weight, I believe they are 35lbs per pair, and I had 5 pairs on. So that is about 175lbs of chain weight. And I’m probably getting a little less than half the chain weight, since the rest is on the ground. Fuzzy math = 80-90lbs??
As far as chain weight, I believe they are 35lbs per pair, and I had 5 pairs on. So that is about 175lbs of chain weight. And I’m probably getting a little less than half the chain weight, since the rest is on the ground. Fuzzy math = 80-90lbs??[/quote]
I don’t understand how you could do this and still have trouble with lockout at times. Any ideas?
Pretty tough week both in and out of the gym. I don’t think next week will be much easier outside the gym. But there is less volume next week so maybe I can recover a bit in the gym.
The guy that took my bench shirt off tried to decapitate me. Likely my neck has gotten stronger from all this bench pressing.
As far as chain weight, I believe they are 35lbs per pair, and I had 5 pairs on. So that is about 175lbs of chain weight. And I’m probably getting a little less than half the chain weight, since the rest is on the ground. Fuzzy math = 80-90lbs??
I don’t understand how you could do this and still have trouble with lockout at times. Any ideas?
[/quote]
Long arms? Or I suck at Bench. Probably the latter.
Felt like total shit going into this session, I was extremely stressed about school (too much to do, too little time). But, interestingly enough, this may have been my best session so far on Sheiko. Go fucking figure!
everytime I check in here you are improving. Good stuff![/quote]
Thanks sir! Part of it is I am still very new to the sport, part of it is I am on a really good program (fits in really well with how my body seems to prefer training), and part of it is my body seems to be adjusting to the high volume a little better each week.
June 27 is the next meet though, we’ll see how things roll that day! I won’t lift anything at 90% or above until that day, seems crazy enough to work.
Squat and deadlift sets were pretty quick this week. I’m getting better in the shirt. A couple of the sets the technique was quite good. Obviously plenty of room for improvement. On my 5th set I finally was able to bring the bar down quicker, have to work on committing to that on each shirted bench rep.
