No bad days mentality my friend. Light days are setting up big days and in the grand scheme of things we progressin
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Id say the reason why i was not feeling it today is the culmination of sleep loss over the past couple days. Hard to control that with young kids lol
Man being an adult sounds shite. Gym gains>life gains
Just in a different stage of life, I wouldnt trade my boy for anything yet still have to make time for the gains. I just wish i had known what I know now about training ten years ago lol
3 Likes
Jan 17 2020
Having a hard time finding time in the morning to get the comp and supplemental work done and accessories. The Sheiko sessions on the main lifts take at a very minimum an hour. Im not liking the idea of waking up at 430 am
Spoto Press
barx10
155x5
190x5
210x5
175x5
175x5
175x5
Tempo Squat (slow down, fast up)
barx5
155x5
220x4
265x3
310x3
325x3,3,3,3
2 Likes
How do u find Spoto Press. I’m not sure on it. I can move a fair amount of weight on it vs regular comp bench
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I’m pretty weak at Spoto, I feel like it’s a comp bench with a pause two or so inches off the chest. It almost makes sense to be stronger at this than comp bench bc of the ROM but that’s def not the case here
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I’ve been watching too, thanks for documenting this sheiko robot stuff. I’ve seen benches paused at the chest, off the chest (spoto) and paused at the sticking point. Plus some tempo stuff?
Where is your sticking point? You seem like a pretty minimalist dude when it comes to training, does all this stuff feel particularly useful, or just like work at this point?
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I’d say that’s true. I haven’t utilized many different variations until starting this Sheiko gold app. I don’t know if I can say yet if it has improved strength. I do think it makes sense to say building strength with a bunch of variations will improve weaknesses. I’ll get back to you on that come May 16.
I’d say on most days I feel the weakest right off my chest so Spoto press and longer pauses on the chest make the most sense to me. It’s hard to say for me what works on bench because not much has worked to get it moving well in comparison to my squat and deadlift. I think training age with respect to bench is my problem.
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The app works in a reverse approach as far as assistance lifts go apparently.
So the typical approach is to look at your lift and ur muscles and hypothesise weak points and then hypothesise which exercises are gonna emphasises and help dem.
The app has a bunch of assistance work built in and it takes the data from ur assistance work to determine which movements help u most. e.g. if I do pause deads and they go up while my comp lift goes up then it gets a green light/rating. During the off-season the app does more experimenting also and tests u out on more variations because perhaps variations that u are bad at have significant room to improve on possible getting adaptions to the main lift.
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What is this green light you speak of??
It’s the colour dot next to the assistance movement that updates for the most recent session. The app keeps a running record though
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Great to see you going strong man. You planning another meet?
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Yep already signed up for one May 16.
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Jan 18 2020
Deads (pause below knee)
135x3
185x2
235x3
315x3
365x3,3,3
Bench (2sec pause)
Barx10
155x3
185x3,3,3
Band Pushdowns
3x15
Hammer Curl
20x8
35x8,8,8,8,8
Hanging Leg Raise
3x10
Jan 19 2020
Squat (2sec pause)
Barx5
155x3
220x3
265x3
308x3
330x3
355x3
Close Grip Bench
Barx5
155x3
185x3
200x2,2,2,2
220x2
Band Pulldowns
4x8
Bent Row
135x8
185x8,8,8
Good Morning
Barx8
95x8
135x8,8,8
Jan 21 2020
Easy session, tired this morning.
Comp. Bench
barx8
155x3
185x3
200x2,2
Band Pushdown
4x12
Band Row
4x15
Ab wheel
3x8
On the band stuff, i try to hold the band closer and closer to its connection point to the rack to increase tension. Only issue is it gets exponentially harder the shorter the band gets. I feel like the intent of these accessories is more of a bodybuilding style movement anyway…
Is the ai giving u band stuff?
No, it gives me something along the lines. So if it tells me cable pushdowns i only have the band as a near alternative. Same with seated cable rows. Ill just wrap a band around my rack upright and sit on my bench or kneel down and do rows. I can adjust the difficulty by just stepping back a little further. Its hard to quantify how much volume im doing on these movements so i just am kinda going off “pump” or difficulty feel.
I don’t get any upper body accessories :c
It’s ok I add it in to get swole