[quote]BreathIn wrote:
[quote]panzerfaust wrote:
Haha, yes I noticed it’s fairly extensive, sounds like it’s working for you though.
I’m a Wellingtonian too actually. Where do you train?
Mint - I found 5/3/1 awesome for my first “serious” lifting routine. Pretty much idiot proof, and very flexible to my needs.
[/quote]
Im training in my bedroom ha!
Yea 5/3/1 seems great in terms of flexibility surrounding assistance work. Probably helps reduce the chance of getting bored and jumping on different routines.
Judging by your videos it appears you may be a home gym guy too?[/quote]
Good shit.
Yeah man, I have a platform, powertec rack and a shitload of weights in my trusty basement haha. Much better than dealing with gay music and gym weirdos!
Yea nice one mate, no excuses for poor performance when your training in your own space…
Do you do any conditioning work? Seems like hill sprints or something along those lines would be the most obvious choice round wellington, not that I do any. Although I may start once I get up to a reasonable weight.
[quote]panzerfaust wrote:
Sounds like our bench and dead are converse; deadlift being my strong point and bench sorely undertrained. What style do you deadlift, and what setup? When I switched to an aggressive “grip, dip and rip” approach, my numbers rocketed.[/quote]
I pull sumo. My problem is partly mental, in that I’ve been injured deadlifting before and therefore lack confidence in going very heavy. This is part of the reason I’m going to use sheiko, so that I can use volume to build strength and not chase PRs all the time.
[quote]panzerfaust wrote:
I’m likely to try 3 different cycling approaches this year, the first of which will likely be 3 preps plus a peak, and the others may be 2 preps plus a peak. This should work out timewise, once I factor in deloads after testing etc.
What I am predicting is a very sore year.[/quote]
Sounds good. Any meets planned ?
A sore year hey. Im sure you’ll adapt quickly. The sessions actually look easy on paper, but I’m sure that’s not the case and all that volume and especially the second round of squats will be a killer to get through.
09-01-13
Sheiko Cycle 1
Sheiko #29
Week 1 Day 2
Deadlift Paused at knees then locked out (Deadlift to Knees in Sheiko speak)
3 x 160
3 x 160
3 x 172.5
3 x 172.5
3 x 172.5
3 x 172.5kg
Incline Benchpress
6 x 45
6 x 50
6 x 55
6 x 60kg
Weighted Dips
5 x 5
5 x 10
5 x 15
5 x 20kg
Rack Pull (Deadlift from Boxes in Sheiko speak)
4 x 150
4 x 172.5
4 x 172.5kg
0 x 195kg (see notes)
Lunges
5 sets of 5 with varying light weights
Ab Wheel Rolls
10, 10, 10
Chins (alternating grip)
50 total
Notes:
-Lesson number 2: I suck at rack pulls. I am now going to calculate my rack pulls (deadlift from boxes in Sheiko terminology) based on my rack pull max, not my deadlift max. Reason being I can deadlift 230kg plus but my heaviest rack pull is under 200kgs. Go figure.
-Deadlift to knees were pretty easy and I really enjoyed the exercise.
-I am taking massive rest breaks as my body adjusts to the volume.
-I started and finished this workout in fairly large amounts of pain haha. I had not recovered from Monday at all.
-Sheiko is Russian for slow painful suicide.
[quote]BreathIn wrote:
Yea nice one mate, no excuses for poor performance when your training in your own space…
Do you do any conditioning work? Seems like hill sprints or something along those lines would be the most obvious choice round wellington, not that I do any. Although I may start once I get up to a reasonable weight.[/quote]
Exactly. Do you have a log on here? I highly recommend it; really helps keep you accountable and provides a future reference point for evaluating your training over time.
Hah, conditioning. I periodically do weighted vest stair walks, stationary bike sprints, hill sprints… but yeah I am useless with conditioning. I have a new flatmate who’s into running so I’m trying to get him to keep me sprinting. For the next couple of weeks I won’t even consider it due immense DOMS right now!
What’s your weight and height and what are you aiming for? I gained approximately 7kgs on 531 last year, without getting overly fat.
[quote]Zhelezen wrote:
Sounds good. Any meets planned ?
A sore year hey. Im sure you’ll adapt quickly. The sessions actually look easy on paper, but I’m sure that’s not the case and all that volume and especially the second round of squats will be a killer to get through.[/quote]
If I can find a meet halfway through or late in the year, I am keen to do one. But I really want to up my bench and squat a bit first! If I do a meet I should really start training in shoes too…
Yesterday’s deadlift workout was the hardest training of my life to date. Do not be deceived by how it looks on paper haha.
Dont have a log on here, just my trusty pen and notebook! Might consider getting involved here…
I live right on Mt Vic so it constantly taunts me for not running it, one of these days Ill start ha.
Weight wise I stand at 193 cm so upwards of 100 is probably a good weight to start at. Ive somehow managed to go from a deathly thin low 70s to ~ 90 in 6 months of training, while appearing to stay relatively lean (could just be my height hiding it though).
I noticed your keen to find a comp, once I get my lifts up Im going to be very interested to track one down too.
Video of 09-01-13
including rack pulls of misery… when you seem how much I struggled with these, you will understand why I will now use my rack pull max rather than deadlift max for calculations!
[video]2549[/video]
[quote]BreathIn wrote:
Dont have a log on here, just my trusty pen and notebook! Might consider getting involved here…
I live right on Mt Vic so it constantly taunts me for not running it, one of these days Ill start ha.
Weight wise I stand at 193 cm so upwards of 100 is probably a good weight to start at. Ive somehow managed to go from a deathly thin low 70s to ~ 90 in 6 months of training, while appearing to stay relatively lean (could just be my height hiding it though).
I noticed your keen to find a comp, once I get my lifts up Im going to be very interested to track one down too.[/quote]
I like the log purely because I would feel like a total loser if I skipped a workout.
Oh sweet man, I am up in Ngaio. I have a pretty decent setup here; just ordered a competition-spec bench and will be adding a second platform soon. Unfortunately I also need a new bar as my main lifting one has developed a bend haha.
Fuck running Mt Vic.
Sounds like you are well on your way to filling out your frame. I was 75kgs at 182cm before I started training, and can’t imagine ever being that light again. You should probably play basketball.
Yeah I think the Powerhouse Gym runs comps, though I have trouble finding any details yet unfortunately! Two of my buddies (both beginners) and I are going to hold faux meets on our testing days 3-4 times this year; welcome to come along haha.
Wow sounds like you will have quite the setup. Certainly puts mine to shame ha.
Yea getting my way upthrough the kilos, lots of post workout large pizzas have been helping.
Funny thing is I played ball throughhigh school and the reason I started lifting was to gain some size before starting again. Then kind if forgot about it.
Sounds like there area coupeof different comps from what I can tell, a regional, national and raw national. Who knows when and where though. Faux meet could be a laugh before jumping into the real thing.
[quote]BreathIn wrote:
Wow sounds like you will have quite the setup. Certainly puts mine to shame ha.
Yea getting my way upthrough the kilos, lots of post workout large pizzas have been helping.
Funny thing is I played ball throughhigh school and the reason I started lifting was to gain some size before starting again. Then kind if forgot about it.
Sounds like there area coupeof different comps from what I can tell, a regional, national and raw national. Who knows when and where though. Faux meet could be a laugh before jumping into the real thing.[/quote]
It’s ok, but still needs a lot of work. And hey, all that matters is you can squat!
Mean dude, post workout pizza sounds good as. I’m mostly gluten and dairy free so I find it a total bitch getting the calories in.
Crack up about the basketball! Easy guess at your height, though. I used to be a goalie but quit to concentrate on my lifting; main reason being powerlifters remain in their peak much older than most athletes.
Powerlifting appears to be very small and not overly coordinated in this country, which is a real pity. My lifts are far from what I want anyway, so no big deal.
Random comment:
Went for a swim and sauna last night which alleviated the INSANE DOMS I was carrying in my hamstrings, quads and pecs.
Fuckin pumped for tonight’s bench and squat session!!!
11-01-13
Sheiko Cycle 1
Sheiko #29
Week 1 Day 3
Benchpress
4 x 80
3 x 85
3 x 85
2 x 90
2 x 90
3 x 85
3 x 85
4 x 80kg
Flat Dumbbell Flies
5 sets of 10 with varying light weights
Squat
3 x 120
3 x 120
3 x 127.5
3 x 127.5
3 x 127.5
3 x 127.5
3 x 127.5kg
Good Mornings (standing)
5 sets of 5 with 50kg
Chins (alternating grip)
50 total
Notes:
-This workout was really fun; I am loving Sheiko so far.
-I particularly enjoy the repetitive work on the main lifts as I can feel it reinforcing my technique, and hopefully improving it!
No soreness today, thankfully. Must be getting used to it :).
I will record my bodyweight at the end of every week: 97kg was today.
Volume in sheiko looks like alot of fun, if you can cope with the volume fine.
Cant imagine being gluten and dairy free, must need to get pretty imaginative with your food.
Seems alot is centered around powerhouse gym in wellington. I havnt checked the gym itself out but maybe somewhere I would consider training at some point.
Video from 11-01-13
Lots of squat angles if anybody wants to critique me
[video]2550[/video]
I think your squats are really good. You hit depth and do a good job of staying upright. I’m gluten and dairy free myself 95% of the time so I devour lots of potatoes and white rice.
[quote]MightyMouse17 wrote:
I think your squats are really good. You hit depth and do a good job of staying upright. I’m gluten and dairy free myself 95% of the time so I devour lots of potatoes and white rice. [/quote]
Thanks dude. I am going to conscious effort to drop nice and low, seeing as I am using far less than maximal weights on Sheiko.
Go the clean eating. Haha yeah man a LOT of potatoes and rice. Why do you go white just out of interest? For the faster kick?
[quote]panzerfaust wrote:
Why do you go white just out of interest? For the faster kick?[/quote]
That and because brown rice has more “anti-nutrients” in it than white. California white rice also has less arsenic than other kinds.
ah ha! a new log! was wondering why you didn’t seem to be posting.