Nemesis

Training Training Logs
161

12/01 Extra work

Ab roller / supine leg raise: 4x16/16
Side planks: 4x40sec back to back

14/01 Sheiko #37 W3D1
Bodyweight kg

Squat last rep paused
10@20
10@40
5@60
5@90
2x4@110
2x3@130
3@150 (no pause)
Added belt
4x3@150 (with pause)

Bench press last rep paused
10@20
10@40
5@60
4@80
2x3@90
5x3@105

Flye / rear delts
5x10@22.5s

Squat last rep paused
5@100
5@110
5x5@130

Good morning
5x5@100

A bit of an effort today. My quads are still making it hard to walk down stairs, let alone squat. First time I’ve used a belt since Smolov, but it is what it is. Still getting the pauses in. The second round of squats beat my legs up.

Bench was uninspiring, but not bad. I think I have a far better idea of what I’m doing now compared with even 3 months ago. However, I definitely feel like I need to hammer my triceps harder.

I think I’m physically getting more used to the volume of Sheiko-style, although it’s still a mental challenge.

PM

Push-downs: 15@30, 3x15@40

162

15/01 Extra work

Ab roller / band biceps curl: 4x20/20

14/01 Sheiko #37 W3D2
Bodyweight 89.0kg

Deadlift to knees
4@60
4@100
4@130
4@160
2x4@180
4x4@200

Bench press last rep paused
10@20
10@40
6@60
5@80
2x4@90
2x3@100
2x2@110 (Program said 105)
2x3@100
2x4@90 (It called for 4@90, 5@85)
6@80
7@70
8@60 (Did 27)

Flye / rear delts
5x10@22.5s

Deadlift
5@160
2x5@180
3x4@210
2@210 missed the third with bad technique

Up and down today. My back and hips got knackered really quickly; I’m still feeling Monday’s after-effects. Despite that, I think my technique’s steadily improving so most of the sets of deadlifts started with really fast reps. Ended up mis-grooving on the second last rep of the day and didn’t have the energy to muscle it up.

Bench was pretty good technique-wise, and there was some decent strength too. Otherwise, this was a good workout for getting work in, not so much for making me feel good.

PM

Bulgarian split squat: Tabata@BW
TRX row: 4x15@BW
Seated calf: 2x30@40, 30@80

163

17/01 Extra work

FG barbell curl: up to 2x4@55 quite strict
FG hammer: 4x12@17.5s

18/01 Sheiko #37 W3D3
Bodyweight 89.5kg

Bench press last rep paused
10@20
10@40
5@60
4@80
2x3@95
5x2@110

Squat last rep paused
10@20
5@60
5@90
5@110
2x5@130
Added belt
5x4@140

Incline bench last rep paused
no flat bench
6@60
2x6@80
5@85
flat bench free
3x6@85

Flye / rear delts
5x10@22.5s

Natural GHR with assistance
10@BW
4x5@BW

Bench was good today; went for 110 instead of 105 again. The impromptu incline presses were too hard to finish, hence the move to a flat bench when one was available. Maybe if I worked out my incline max, it would make things easier.

My back is still fried from this week, so squats sucked. I was going to call it quits after the first set of 140, but I just kept going. I don’t even know why. They did get a little less awful as I got through them. I guess I got my abs working overtime to stop my back snapping. It shits me that I can happily deadlift in the 200s but 140 still feels like work for squats.

My back loosened up, but I decided to kill my hamstrings without good mornings. This was a good decision.

PM Quad session

Bulgarian split squat: Tabata, 14kg KBs first round, then BW

Leg extensions: sets of 6, working up in 10kg increments from 20 to 80 and back down, with forced eccentrics as it got lighter. 2 rounds

Had a 2 hour massage, quads, ITBs and whole back. High carb refeed also occurred. It’s been 45 degrees C today in Sydney, which is considerably hotter than 45 Fahrenheit, so I’m going to have an ice bath too until it all goes away.

164

Accessory Day
Bodyweight 90.0kg

Barbell shrug All double overhand, hook grip for 180kg
10@100
8@140
8@180
3x6@200
10@140

Pullup/Dip
6x8@BW

FG TRX row / HSPU / overhead rope triceps
3x8@BW / 3x6@BW / 3x12@25kg

Standing calf raise Dropset every set
4x6@110/6@55

165

21/01 Sheiko #37 W4D1
Bodyweight 89.0kg

Squat
10@20
5@40
5@60
5@90
4@110
2x3@130 All final reps paused up to this point
3@150 Paused the last rep…pop
Added belt
4x3@150
3x2@160

Bench press last rep paused
10@20
5@40
5@60
4@80
2x3@95
5x3@110

Flye / rear delts
5x10@22.5s

Pullup / dip
5x8@BW

Natural GHR with assistance
2x10@BW
3x5@BW

Front squat
5@60
4x2@80

Weird one today. Was feeling a bit tired coming in. Squats weren’t feeling too great, but they started to get better as I warmed up. On the last rep of the first set of 150, I paused in the hole and came forward a bit. My upper back popped a bunch like I was foam rolling it, and it locked up tight. Threw my belt on for the rest of the sets of squat, and didn’t pause them. My back hurt, but not enough to stop. Seems a shame, because otherwise everything was pretty strong.

Bench was cool. Couldn’t get as tight as I wanted to, but still finished without issues. Upper body stuff was routine and felt fine. When I came to the second round of squats, my back felt just awful. So rather than just push it, I went for front squats. As I don’t know my current front squat 1RM, I conservatively guessed it was appallingly low. My back still felt awful, but it was manageable.

Not sure if I’ve torn some ligaments or thoracic erectors, or if I’ve aggravated a rib that came loose in 2011; or something else might be wrong. I’ll try to rest and rehab it for Wednesday and deadlifts.

PM session

Rolling and stretching
Shoulder prehab

Bulgarian split squat: Tabata@BW
Seated calf: 30@40, 20@80, 20@100, 2x20@80

166

22/01 Extra work

TRX row: 5x10@BW

23/01 Sheiko #37 W4D2
Bodyweight 89.0kg

Bench press last rep paused
10@20
10@40
5@60
4@80
2x3@95
2x3@105
3x2@115

Deadlift
5@60
5@100
4@130
4@160
2x3@180
2x3@210
3x2@220

Bench press last rep paused
5@70
5@90
4x4@100 (5 last set)

Flye / rear delts
5x10@22.5s

Barbell Bulgarian split squat
2x5@20
2x5@40
5@50

Upper back was feeling heaps better. Still a lot of tightness on pulls, so they weren’t 100% on, but everything was smooth enough. Benching felt really good. The program only called for 110kg for the top sets, but 115 moved really well. Not sure if I’ve done more than singles with it, either, so that’s progress.

167

25/01 Sheiko #37 W4D3
Bodyweight 89.0kg

Squat
10@20
5@40
5@60
5@90
4@110
2x3@130
Added belt
6x3@150 Paused the second, third and fourth sets

Bench press last rep paused
10@20
5@40
5@60
5@80
5x5@90 (10 last set)

Flye / rear delts
5x10@22.5s

Pullup / dip
5x8@BW

Natural GHR with assistance
3x10@BW
2x5@BW

Pretty cruisy. Squats are just a little bit off, but my back’s all but returned to normal. Pecs were a bit tender, but I found they felt fine on bench if I gripped the bar hard. Assistance work went fine.

So I guess that’s a round of Sheiko. I was planning to do #32 into a meet, but it looks like money’s going to be pretty tight, so I might have to wait and see. It’s not yet opened for entries, so it doesn’t yet matter. I suppose I could run a different plan, and just do a taper if I do enter.

PM Quad session

Bulgarian split squat: Tabata@BW 14kg KBs first round
Sled pulls: 4x40 metres with about 100kg
Speed squats: 15x2@100 in less than 5 minutes

168

26/01 Accessory Day
Bodyweight 90.5kg

Barbell shrug All double overhand, hook grip for 180kg and above
10@100
8@140
8@180
6@200
3@220
2x5@220
6@180
20@140

Military press
5x5@60

TRX row
5x10@BW

Seated calf raise
15@40
2x15@80
2x15@100
15@40
Then full reps/controlled bottom ROM pulses/full reps
2x15/15/15@40

Didn’t get a lot of sleep last night in the heat, and my neck hurts from sleeping funny. Got the work done, anyway. Had a huge carb rampage from 6 to 9pm with risotto and gluten free pizza, and that was exciting for me.

PM Extra work

Front squat hold: 20sec@100, 140, 160, 15sec@180, 20sec@140

Need to keep these up, glad I started again.

169

28/01 Sheiko CMS Prep 1 W1D1
Bodyweight 89.0kg

Squat Last rep paused
10@20
5@60
5@90
2x4@110
2x3@130
Added belt
5x2@150

Bench press last rep paused
10@20
5@50
5@70
4@80
2x3@95
4x3@110 no pauses, stopped one set early

Front squat
5@60
5@80
1@90

Decided to go with an extra day of deadlifts and bench. Hooray!

Squats were pretty strong today, although my knees are creaky. Form was pretty tight, and the speed was there. No real breakdown of form or fatigue.

Bench started well too, with good setup and speed up to the top working weight. However, I tweaked my pec a bit (it’s been a bit sore for while but not enough to stop), and 110kg felt a bit shaky and unstable. Didn’t have the same power I’ve had for the last few weeks.

Did some token front squats.

PM Extra work

Ab roller: 4x20@BW
Dragon flags

170

29/01 Extra work

Band lateral raises (paused at top every fifth rep) / band military press: 5x20 / 10
Kneeling band abs: 5x20
Standing calf raise: (full/bottom range partials) 4x8/8@120, 2x8/8@90

Barbell rolling and stretching

30/01 Sheiko CMS Prep 1 W1D2
Bodyweight kg

Deadlift
5@60
5@100
4@130
4@160
2x3@180 All double overhand, no hook
5x3@210 alternate grip

Bench press last rep paused
10@20
10@50
6@70
5@80
2x4@90
2x3@100
2x2@110
3x3@100
6@90
8@80
10@70

Deadlift to knees
4@140
4@160
5x4@180

Natural GHR with assistance
4x10@BW
5@BW

Pretty good day. Pec is still sore, but I got through, I suppose. Deadlifts are feeling pretty good again, smooth and fast. Anything under 200 wants to hit the ceiling, and the deadlifts to knees are doing wonders for my lockout.

On a side note, I’m going to try to get these band laterals done everyday, or at least most days. Just for the sick delts (but also for bench, with luck). I’m also liking the band abs as a contrast to the ab roller.

PM Extra work

Band lateral raises (paused at top every fifth rep) / band military press: 5x20 / 10

TRX row: 15@BW, 8@20, 2x15@BW
Band abs: 4x20

171

31/01 Extra work

Band lateral raises (paused at top every fifth rep) / band military press: 5x20 / 10

01/02 Sheiko CMS Prep 1 W1D3
Bodyweight 89.0kg

Bench press last rep paused
10@20
10@50
5@70
4@80
2x3@95
5x3@110 Slingshot on last 2 sets

Squat last rep paused
10@20
5@40
5@60
5@90
4@110
3@130

Called it there. My pec wasn’t too bad, but I had next to no sleep last night and I couldn’t keep my eyes open. Bench felt weak, and squats made my head spin. Pretty pissed off, but there’s not much I can do.

I’m going to see how things feel tomorrow after an actual night’s sleep, and try to work the Saturday session in as unabridged as possible. But next week I’m going to deload, and let my knees and pecs heal up.

PM Extra work

Bulgarian split squat: 2xTabata@BW (16kg KBs first round of the first set only)
Seated calf raise: 15@40, 15@60, 15@80, 4x15@100

172

02/02 Sheiko CMS Prep 1 W1D3
Bodyweight 89.5kg

Deficit deadlift
5@60
5@100
2x3@140
4x2@160 All double overhand, no hook

Military press instead of incline bench
6@20
6@40
4@60
6x4@70

Pullup / dip
5x6@BW

Rack pull
4@160
2x4@190
2x3@220
4x2@240

Back extensional
2x10@BW
3x10@20

Had a far better time today; thank goodness for refeeds and sleep. Deficit deadlifts were way too easy, so I just made sure they were really fast. Great drive off the floor, very solid. My double overhand grip seems strong too.

Did military press instead of incline, and it felt quite good. It’s probably a combination of improvement on the bench and getting more stable in my midsection. Probably used about the same weight as my pec could handle on incline.

Rack pulls were solid; not sure if they’re going to have much carry-over to deadlifts but at least I was holding some weight. The bar was set well below my knees, but lockout for me is only a couple of inches above my knees. We’ll see.

I’m thinking of subbing out flat bench for overhead press, with some floor press if doesn’t hurt, while my pecs heal. If I’m not competing for a while (which seems the case), it shouldn’t set me back too much and might even help things along.

Extra work

Front squat hold: 15sec@140, 3x10sec@160
Rhomboids and back were pretty buggered after this morning.

Band abs: 5x20
Band triceps

173

04/02 Sheiko CMS Prep 1 W2D1
Bodyweight 90.0kg

Military press
8@20
5@45
4@55
2x3@65
3x3@70
3x2@75

Squat last rep paused
10@20
5@40
5@60
5@90
4@110
2x3@130
Added belt
5x3@150 (4 on last set)

Close grip floor press
6@75
2x4@90
3x4@100
6 1 1@100, then 12 3 3@60 (rest pauses)

So much for deloading; after getting heaps more sleep and food, I actually had a good amount of energy so I went for it. Military press is going to stay; no pain doing it. Floor press will probably only be the second pressing movement, it didn’t hurt but it put some pressure on my pecs that didn’t feel too awesome.

Squats were good. The ab work seems to be paying off. I also took a bit more time to warm up, for which my knees were thankful. I went for extra reps on the last set, but I was interrupted by a client; I’m happy enough with 4 good-looking reps with some speed.

Extra work

Seated calf raise: 15@40, 15@80, 15@120, 2x15@80
DB lateral raise: 5x20@10s, paused at top every fifth rep

Barbell rolling

174

Have to get up to date with these…

05/02 Extra work

TRX Row: 4x15@BW
Band abs: 4x20
Hanging leg raise: 6x12
Hammer curl: 4x12@30s (surprisingly strict)

06/02 Sheiko CMS Prep 1 W2D2
Bodyweight 89.5kg

Deficit deadlift
5@60
5@100
3@140
2x3@160
4x2@180 all reps double overhand, no hook

Military press
10@20
5@45
4@55
2x3@65
3x2@75
2x3@70
4@65
6@55
8@45 (actually did 15@50)

Deadlift
4@140
4@160
2x3@190
2x3@220

Called it there - my hip was ruining my speed and I didn’t want to risk it.

175

07/02 Extra work

Deadlift: up to a fast single at 220. Hip feeling a lot better, but still jacked up

Seated calf raise: 30@40, 30@55, 2x30@70
Fatgripz EZ bar curl: 10@35, 3x10@45

Barbell rolling

08/02 Sheiko CMS Prep 1 W2D3
Bodyweight 89.0kg

Squat last rep paused
10@20
5@40
5@60
5@90
4@110
2x3@103
Add belt
2@150 breakfast said hello :S
3x3@150
4@150 to make up for set 1

Military press
10@20
5@50
4@60
5x3@70

Close grip floor press
15…1…1…1@80 dropped to
12…4…3@60 rest pause style

Pin squat
5@90
5@110
3@130 form was fine, hip was angry

SHORT BREAK

Bulgarian split squat
Tabata@BW

Leg extension
Sets of 8 from 30kg to 80kg back to 30kg, in 10kg increments
Same again with a light band, up to 70, and 20 reps with 30kg to finish.

Had no sleep the night before, so I had a nap for 3 hours and felt surprisingly fresh. Therefore, the quad session ran straight form the finish of the Sheiko session.

Squats felt pretty good. I did a lot of band traction stretching and that seemed to help my hip and my knees. With a few days rest, should be firing on all cylinders. Fingers crossed.

Military press feels great, best it’s ever felt. Not sure about the actual strength, but that will come. No real need to test it, so I can wait.

176

09/02 Sheiko CMS Prep 1 W2D4
Bodyweight 90.5kg

Military press
10@20
5@40
4x5@60
6@70

Pullup / dip
5x8@BW

Deadlift to knees
5@60
5@100
4@140
4@160
2x3@190
5x3@200 double overhand, hook grip

Good enough session. My hip continues to improve. Deadlifts felt fairly strong, so that’s a good sign; I also think the deadlifts to knees are a great movement to keep everything nice and strong.

Press felt good too, despite the dramatic volume increase. What’s more, the dips didn’t hurt my pec at all. It might almost be time to start bringing bench back. When I do, though, I’ll certainly still do overhead press. Particularly in the early stages.

177

11/02 Sheiko CMS Prep 1 W3D1
Bodyweight 89.0kg

Squat
10@20
5@40
5@60
5@90
4@110
2x3@130
3@155 no pause…and a bit ugly
Added belt
3x3@155
1@155
Threw up a bit

Military press
10@20
5@45
4@55
2x3@65
6x3@75 (5 reps last set)

Pin squat
5@90
2x5@110
Stopped because of dizziness

Good morning
5@60
5@90
5@110
5@120

Had a really crappy couple of days, for a few reasons. Feeling stressed and sick, but wanted to train to try to ignore it for a while. Squats felt quite solid, until I put the belt on and woke up my breakfast. Happy that I used an extra bit of weight, at least, and got a set in belt-less.

Press was good, but I was getting a bit light headed. Had to manage my breathing pretty carefully. Pause squats felt hard enough at 110, so I left them there. My knees were a bit tender, too, but not too bad. Good mornings were an afterthought, but good enough.

Feeling pretty queasy and clogged up now, hoping it will pass quickly. I’ll still get some light work in tonight if I can.

178

11/02 PM Extra

Seated calf raise: 40@40, 3x40@80
FG inverted row: 4x15@BW
Band abs: 4x20

12/02 Extra work

Preacher curl: 10@35, 10@45, 4x4@55, 2x15@35
Band triceps 10 reps in between

13/02 Sheiko CMS Prep 1 W3D2
Bodyweight 88.5kg

Deadlift
5@60
5@100
4@130
4@160
2x3@190
Alternate grip
5x3@220

Military press
10@20
8@45
7@50
6@55
5@60
4@65
2x3@70
2x2@75
2x1@80
2x2@75
2x3@70
4@65
6@60
8@55
10@50
12@50

Deadlift to knees
4@140
4@160
5x4@190

Hammer curl
8@30s
6@37.5
6@40 dropset 4@20 with FG
Kept Fatgripz on
2x8@20

Good stuff, late session though. Had time to kill at the gym, so I tractioned and barbell rolled a bit. My knees had better start behaving.

179

14/02 Extra work (back)

Straight arm pull down/Chinup
12@13
12@18
12@23
12@28 / 6@BW
12@33 / 6@BW
8@38, 8@28, 8@18 / 6@BW

Meadows row
8@20
8@40
8@50
3x8@60
8@40

Lat pulldown
8x5@100 then stretchers 10@45, 12@35

For the Valentine’s day refeed.

15/02 Sheiko CMS Prep 1 W3D3
Bodyweight 90kg

Squat
10@20
5@40
5@60
5@90
4@110
2x3@130
Added belt
3x3@150
3@160
2x1@160

Military press
10@20
5@45
4@55
2x3@65
6x3@75

Close grip floor press
8…1…1…1…1@90
12…5…3@60

Squat
3@90
3@110
3@120

Natural GHR with assistance
4x10@BW

Other night of crap sleep, and I wasn’t able to get any napping done, either. Bugger-all energy, therefore. Squats started poorly; although they started to smooth out, I didn’t have the power to do much.

Press was quite good in comparison, not that I went too crazy. The rest-paused floor press seems good, too. Makes my triceps work pretty hard.

Second lot of squats were rubbish. My form was appalling, so I did some token reps and packed it in after some hamstrings work.

180

15/02 Sheiko CMS Prep 1 W3D4
Bodyweight 89.5kg

Deficit deadlift
5@60
5@100
3@140
2x3@160
4x3@180 All double overhand, no hook

Bench press last rep paused
10@20
6@50
6@70
6@80
5x6@90

Pullup / dip
5x8@BW

Rack pull
4@160
Alternate grip
2x4@190
2x4@220
4x4@230

Back extension
3x10@BW plus doubled band

Plenty of work done today. Wasn’t feeling perfect, but apparently had enough punch. Deadlifts felt pretty good, a little slower than last week. Grip was a bit more challenged by the deficit pulls, but I did the rack pulls with a smooth, old bar without any issues.

Bench wasn’t painful; that’s the main thing. It’s a bit rough, having been out of rotation for a few weeks, but it felt reasonably solid. I’ll do military press with squats next week and bench press on deadlift days, and see how that works.

PM Extra work

Single leg, bodyweight calf raise: back to back sets of 20 for 3 minutes (about 200-220 reps)