Sheiko prep/volume - week 3, day 3
Squat
5x3 285 70%
Bench
2x3 190 70%
5x3 225 80%
3bd
1x3 235
1x3 275
1x3 295
Triceps
4x6
Abs
some x some
Tate Plan, Week 7, ME bench
Flat DB press (3 x 20)
65s x 20, 19, 17
Added:
Deadstop Chain-suspended bench (shoulder width, 2 board height)
135 x 5
185 x 5
205 x 3
185 x 5
Seated DB press
40s x 5 x 10
DB curls
4 x 10
Rehbands worked well. We’ll see of they help my tendonitis. I wouldn’t want them any tighter but no problem wearing them for extended periods.
2012-03-10
CJ
barxsome
Shankle SplitJerk warmup
95,115,135x3
155x2
175,195,205x1
215x0,0
185 1x5 sets
SN
135 2x5 sets
Presses from the Rack
135,155,165x3
175x1
185x1
190x1
165x4
High-Bar SQ
225x3
245x3
275x3 (belt on)
295x2
320x1
High-Bar SQ (3 sec pause)
265X3
Belted up today cuz back was tweaky. Footwork was futzed on CJ. I guess I’ll take the weight back down and work split form till I get it right, then creep back up. The 190 press is a PR at this bodyweight. Brought my grip in to just outside the shoulders (thumbs are touching shoulders) and it seems to be a stronger way for me to press. The bar wants to go out front more, but it feels like everything is working more in concert. All the 135 snatches were power snatches - I think I can go up 5 lbs on the next SN rep day.
sheiko volume phase week 4 / day 4
rack pulls
1x4 225
1x4 295
1x3 365
1x2 425
pullups (fatboy bands assisted)
5x6
OH press - swiss bar
5x10
Been feeling a little overstressed. Time for deload? Will take workout down and see how that goes . . .
Sumo deadlift
135 x 10
175 x 4
215 x 5
225 x 5 . x 5
very happy with this, my sumos are catching up with regular DL
Hamstring stretch - straight leg DL
30 x 10 . x 10 . x 10
could hardly walk after this - no, seriously
Fat man chins in Smith machine
x 14 . x 9 . x 11
held the last reps for couple seconds - felt good
SQUATS - 135/5 225/5 315/5 335/3 365/1 405/1(high vid)
351
A1 - OH PRESS - 170/5 190/3 215/1+2(3) 225/3
A2 - WG PULLUPS - 5,8,8,8 (29)
SEATED DB OH PRESS - 75/10 100/10 110/7 (vid) 100/9,9
ROLLING TRI EXTENSION - 35/15 45/12 50/10
B1 - FACE PULL - STACK X 3 X 15
B2 - DB LATERAL RAISE - 35/15 40 X 2 X 10
Just a great session all around pressing felt great, squats felt smooth…405 I felt was high, but Im confident I will get low enough next time, I think I cut it short because last time I dumped it over my head.
Weighed myself at the gym and STILL same as last couple of months. Very unhappy, so took it out on the weights. What do you know, got a little progress:
DB side raises
10 x 15
15 x 11
20 x 5 . x 5 . x 5 ** PR **
15 x 8
10 x 10
Standing calf
155 x 14
235 x 9 . x 9
215 x 10
Seated row
90 x 15
120 x 3
150 x 5 . x 5 . x 6
120 x 8
these were surprisingly - well, not easy, but doable.
sheiko prep / week 4, day 1
squat w/broken toe (warm up)
4x3 225
1x2 275
just not feeling it
bench (flat back)
2x2 230
2x2 235
1x2 245
abs
some x some
Week 7, DE lower day
Box squats
215 x 10 x 2
275 x 2
315 x 2
335 x 2
Dimel deads
135 x 10
185 x 3 x 20
Chins
3 x 8
Strange workout today. Warmup on elliptical easier than usual. Warmup on squat much easier than usual. Thought it would be a day of records. But squat working sets were oddly tough.
Squat
95 x 10
135 x 4 . really easy, hips popping down to depth
155 x 3
175 x 5 . not sure I was hitting depth
165 x 5 . x 5 . ok, was hitting depth
Getting paranoid about depth, will try some front squats to get some ATG
Front squat
45 x 8
65 x 6
95 x 4
suddenly left elbow doesn’t like it - what the hell? work it some, seems OK, but better cut short and not take risks
KB swing
20 x 20
supposed to work hips, but didn’t seem to do anything
Looking around - I actually considered the glute machine, but really light weights and doesn’t stretch hips much - try the leg press and get really low
Life Fitness Leg Press
150 x 8
much harder than last time I tried this machine (aren’t you glad you keep notes?) conclusion: my legs & hips are fried, end workout
DEADSKI DAY
DIMEL DEADS - 135X2X10 (thanks kev!)
DL 351 - 340/5 405/3 435/1+1(2) 455/1(easy!) 465/1 (easy!)
FRONT SQUAT - 135/5 225/5 275/2 315/F U C K Y O U 315/1 sort of see the vid for this atrocity
A1)BB ROW - 135/12 185/10 225/10 275/5
A2)WEIGHTED PUSHUP - 0/10 45/10 90/10 90/10
B1) BB SHRUG - 135/20 315/20 405/15 455/10
B2) DB TRI EXT - 35/15 50/10,10
DB SPOON PRESS - 50/20 75/20 100/10
EZ CURLS - 30/15 60/15 110/8
Good day, FTR I am not counting the vid of the 315 as a real Front Squat, but at least I got it up. Kev the dimels worked wonders for warming up da hammiez. Its amazing what round plates will do for a DL, it felt excellent today.
sheiko meet volume prep / week 4 day 2
toe not hurting as bad
dl
deficits off 100# toe breaking plate
2x3 245
4x2 285
incline bench
5x8
triceps
3x10
DL
2x3 285
2x3 325
2x2 345
GM light
5x5
Keep forgetting to post here…
2012-3-15
Cj
worked up to
200 1x5
SN
worked up to
157.5x1,1,1,0,1,1
Clean and Press
145,165x3
180 1x3
SQ
195x3
225x3
255x3
285x2
315x1
285x5
Pullups
BW+25 5x3 sets
CJs were nice. Unsteady on the split but miles better than last time. Last few SN were power-style, knees didn’t want to bend.
Bench day.
Bench press
95 x 10
115 x 4
135 x 5
140 x 5 . x 5
105 x 10 . x 8
these felt GOOD . . . I felt stronger . . . was it just a month ago I did 160 for 1 rep max?
DB pullover
30 x 10 . x 10 . x 10
supersetted with:
Bench dip
x 12 . x 12 . x 12
Hammer Tri
30 x 10 . x 10
40 x 8 - ow, the stretching on these is just inhuman, but I’m making them work
POLISH BENCH DAY…
SQUAT 351 - 135/5 225/5 290/5 325/3 365/1+0=1 ADDED ORANGE BANDS 135/10
A1) BENCH 351 - 135/15 225/7 245/5 275/3 315/1+3=4
A2) WG PULLUPS - 4X8 (32)
CGBP - 275/6 225/10 185/15
DB INCLINE PRESS - 70/15 105/10 125/4,4 100/10
B1) CS DB ROW - 50/20 75/12,12
B2) REV DB FLY - 25/15 40/10,10
I was in the gym waaaay too long today, too much talky talky, other than squats which sucked today the pressing felt good…sprintski’s tomorrow, want to do some band and kb work as well.
POLISH BENCH DAY…
SQUAT 351 - 135/5 225/5 290/5 325/3 365/1+0=1 ADDED ORANGE BANDS 135/10
A1) BENCH 351 - 135/15 225/7 245/5 275/3 315/1+3=4
A2) WG PULLUPS - 4X8 (32)
CGBP - 275/6 225/10 185/15
DB INCLINE PRESS - 70/15 105/10 125/4,4 100/10
B1) CS DB ROW - 50/20 75/12,12
B2) REV DB FLY - 25/15 40/10,10
I was in the gym waaaay too long today, too much talky talky, other than squats which sucked today the pressing felt good…sprintski’s tomorrow, want to do some band and kb work as well.
volume prep / week 4, day 3
squat
1x2 285
1x2 300
1x2 325
1x5 285 +80# chain
bench
4x3 225
1x3 275 3bd+foam
1x3 300 3bd+foam
triceps
6x8
Sheiko volume prep done. Competition prep started tonite with having to hit a squat, bench & dead @ 97% of training max.
squat (belt, no wraps)
1x1 395
bench (paused)
1x1 265
dl
1x1 395
shaky unrack of squat. feet not forward enough in mono. weight on toes. finally got weight under control. cut rep a smidge high. strength was there. everything else felt good and under control.
next 3 weeks will suck!
Squats today.
95 x 10
135 x 4
155 x 5 . these felt pretty good, go up
175 x 5 . felt awesome, as if my butt was a massive rubber band, stretching then snapping the weight back up - no problem hitting depth!
185 x 5 - tough, but got it done!
puzzling - last year was squatting about this much, am I just recovering strength? Or is my form better? I’m still at least 10 lbs lighter now than last year, don’t know why, yet still feel as if I’m making some kind of progress.
Leg Ext
10 x 12
130 x 10
150 x 8
170 x 8
hadn’t used this machine before, but felt pretty strong on it. Will it help squat? Maybe the front squats last week made the difference I felt today, let’s do some more.
Front Squat
45 x 8
95 x 6 . x 6
this was surprisingly hard - probably just exhausted from the previous stuff.
Continuing on the theme of heavy weight for double or triples:
Overhead press
45 x 10
65 x 4
85 x 5
95 x 3
100 x 2 . x 2
105 x 0
95 x 4
maybe - MAYBE - getting stronger on this.
Face pull
80 x 15
110 x 8
120 x 6
130 x 4 . x 4 . x 4
these are getting weird. Have to brace my feet on the machine frame and really lean back to keep from pitching forward. But it works.
Standing Calf
195 x 12
255 x 6
275 x 5
295 x 4
wheee! lots of weight, and I’m pausing at top.
Seated row
110 x 10
160 x 6
170 x 4 . x 4
You know, this gets kind of fun when you stop worrying about making 10 reps and just see how much weight you can get up.