Dec 15 2019
Facepulls
3x20
Squats
Barx10
155x5
235x5
275x4
315x3
355x2
Knee feelin a little sketchy. I think I overdid it last week when I was sick and now I’m paying for it.
Comp Bench
Barx10
155x5
170x4
185x3
210x3,3
Band Pushdowns
4x12
Glute Hams
3x8
Dec 18 2019
Facepulls
3x20
Deadlift (pause below knee)
135x3
185x3
235x3
275x3
315x3
370x2
395x2,2,2
Comp Bench
Barx10
155x5
170x4
185x3
210x2,2,2
Glute Hams
2x10
Band Pushdowns (average band)
12,12,12,20
Been doing a lot of captains of crush grippers over the past month or so, closed the No 2 yesterday. That was exciting lol Hoping i can work to a number 3 certification one of these days
Congrats on #2, good luck with #3.
Appreciate it, I picked up a 2.5 this week and tried it just for the hell of it… got a long way to go to get to the 3. Grip strength is kinda intriguing
The grippers are hard because the jumps to heavier levels are so big.
Grip is fun to mess around with, and fun to show off.
Dec 20 2019
Starting the AI programming today for Sheiko gold. I’ve finished my observation period. Let’s see how this goes. Prior to a workout it asks you the level of difficulty for Squat Bench and Deadlift you can take.
Bench (2 sec pause at sticking point)
Barx10
155x3
165x3
190x3,3,3
Squat (2sec pause halfway up)
Barx10
155x3
220x3
265x3
310x3,3,3
Wide Grip Pull-ups
BW x8,8,8,5
These were hard lol…
Straight Bar Curls
45x8
55x8,8,8,8
Glute Hams x 8,8,8,8
Dec 22 2019
Just as my left knee was feeling good, I couldn’t help myself to playing football with some younger cousins at a Christmas gathering yesterday lol. Needless to say I’m pretty tender today.
Deadlift (pause below knee)
135x5
235x3
265x3
315x3
365x3,3,3
Comp Bench
Barx12
155x5
170x3
200x2,2,2
DB Bench (alternating)
60x8
65x8,8,8,8
These were damn hard lol
Hanging Leg Raises
4x8
Haven’t tuned in here for a while. Last I remember you were on jugg AI? Looks like we are both students of robo Sheiko now. How are you finding it?
Missing a few log entries here, been off work for like 3 weeks lol. Feeling useless but the lift sessions have been good with great sleep.
As far as the AI stuff, I ran two 4 month cycles through Blevins AI. I’m guessing it’s similar to Jugg AI. I know a lot of people complained about volume in Jugg AI, but I never had the issue with Blevins as he let you autoregulate pretty well. Prior to the session or warmups, you set a soreness level from 1-10 (1 being no discomfort, 10 being highest) and that adjusted the set/rep scheme for the lifts that day. All of this was in excel so I’m not sure there’s much “AI” behind it.
As far as the Sheiko Gold app, I’m about two weeks into running programming provided by the app. In between Blevins and Sheiko I did some Calgary barbell programming for the observation period and ended up fucking my left knee up shortly after hitting a 200KG squat. Been nursing that for weeks now. The interface in the app seems pretty good and kinda similar to what I had with Blevins. Once your out of the observation period, each Sheiko programmed session you have will ask your discomfort/readiness level prior to the session. Your free to change reps/sets/intensity after it spits it out as well, so autoregulation is easy. I can’t yet speak to results yet as I’ve not progressed far enough. I plan on using this until my meet May 16. If it gives me 100+ pounds on my total from last August I’ll be happy.
@Pinkylifting might be useful to you as well…
I’m already using the Sheiko Gold app. Have been using it like a month and a bit as I get into the later stages of my back rehab. Is good for me so far because having something to tell you definitely to take light days works well with my personality (which is to go a bit too hard toooften)
Yea totally forgot about the workload variance and strain indicator. I like being able to see daily volume. Had a day that was near 20,000KG volume and I’ve felt like shit since and the app has recommended easy days the past three days since then.
Yeah if I be dum and go too crazy I’ll just get easy days. Looking at my days I’m between 5k and 20k. I enjoy sleeping eating and drinking better too to earn harder workouts
Let’s see if I can log these missed days lol
Dec 25 2019
Was out of town for this one, brought my 70lber KB.
KB Swings
70x15,15,15,15
KB Goblet Squats
70x15,15,15,15
KB Row
70x8,8,8
KB Curls (Holding straight out, hard as shit)
20x12,12,12
Planks
3x30 seconds
Grippers
Dec 27 2019
Facepulls
3x20
Bench (3 sec pause)
45x12
155x5
160x3
200x3,2
210x1
215x1
220x1,1
Squat
45x12
155x5
230x4
265x4
330x4
350x4,4,4
Spoto Press
200x5
215x5
180x5,5,5
Bent Rows
135x8
185x8,8
Dec 29 2019
Bench (medium grip)
Barx10
155x5
160x5
200x3,7,4,8,2,6
Deadlift (pause above knee)
Barx5
135x3
185x3
260x3
315x3
365x3,3,3
Spoto Press
155x5
200x5
215x5
180x5,5,5
Pushups
BW x8,8,8,25
Planks
3x30 secs
Dec 31 2019
Facepulls
3x20
Bench (2sec pause at sticking point)
Barx10
135x3
160x3
200x3
Tempo squat (slow down, up fast)
Barx5
155x5
220x3
260x3
310x3
Good morning
Barx10
95x8
115x6
135x8,8,8
Jan 2 2020
Comp Bench
Barx10
135x4
160x3
200x4,4,4
Deficit Deadlift
135x5
185x3
260x3
315x3
335x2,2
365x1
380x1
400x1
Rear DB Laterals
20x10
25x8
35x8,8,8,8
KB Rows
70x8,8,8,8
Barbell Curls
Barx8
55x8
60x8
65x8
70x8,8
Flat Bench sit-ups
3x10.
I’m a fat fuck lol, these were hard
Jan 4 2020
Bench (2 sec pause)
Barx10
95x5
135x3
160x3
200x3,3
220x3
Squats
Barx10
155x8
180x8
220x5
265x5
Keeping these light until my knee feels solid, been bugging me for weeks now.
KB Row
70x8,8,8,8,8
Seated Band Row
Average Band x15,15,15,15,15
Super pump from these.
Good morning
Barx10
95x8
135x8,8
140x8
145x8
Spot of tendinitis?