[quote]Synthetickiller wrote:
Week 3: Day 1, Part 1
Squats:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
140x5 (308 lbs)
170x4 (374 lbs)
195x3 (429 lbs)
225x3x2 (496 lbs) add belt, add wraps
240x2x3 (529 lbs)
Standing GMs:
20x5 (44 lbs)
50x5 (110 lbs)
85x5x4 (187 lbs)
Calf Raises:
85x20x4 (187 lbs)
Leg Extensions:
45x10
90x10
135x10[/quote]
That’s some good stuff, synkill
Do you ever feel any negative effects from heavy squats followed by standing GM’s?
Every session.
I’ll clarify why.
I’ve probably posted this a million times, BUT, I have a lower back injury and GMs do affect it, but not as much as they used to. Thats why my GM weight is so pitiful right now, yet I’m doing reps in the low 500s @ 190 lbs body weight or less.
I think the GMs at this stage only provide positive effects. Its really the only exercise I do that really targets my hamstrings and I really feel it the next day or two.
If you are planning on incorporating it into your routine at squats, go right ahead. I think its a better idea to do it there than after a heavy deadlift session where your lower back has already been stressed. Thats what I’ve figured out anyways.
I was curious cause standing gm’s eat my lower back up. I am one of the few that can hit my hams from the seated position and I don’t feel it in my back as much.
I had seen a couple of post were you referred to back pain and I was curious how you were “holding up” at you bw. Impressive lifting. The forum needs more strong consistent guys like you posting.
Just to give you a little background… I injured my back when I was 16, I’m now 24.
After injuring it, I couldn’t deadlift for 8 months. I saw a doctor and later a physical therapist. To my dismay, they did nothing for me and basically said I was SOL. I didn’t agree with that point of view, and still don’t. I started deadlifting with a broom and worked up to using a bar, then 135, 225, etc.
So my deadlift has bounced around. My best pull was 440 @ 156 lbs body weight. My squat back then was probably around 365, raw. I found out at this point that ab work was the key to getting my back strong, and keeping myself from injuring it again.
About two years ago, I started doing Sheiko and now I’m here.
I get beat up during squats and deadlifts if I push too much in terms of volume. Thats why I do not do any high volume work. 135x10 on squats will bother my back more than 575x1, amazingly.
I normally mention my back pain so if anyone reads my log and looks at how my version of sheiko works, they take into account that I cannot do certain things, such as the 3x5 work w/ deads. I’ve cut out some of the warm ups and other things on the squat portion of the routine as well.
I have no issues right now with what I am doing, and I think the GMs are really helping. I used to do seated GMs. I got up to mid 300s with a cambered squat bar, but I found that after squatting, seated GMs were just too dangerous b/c I was forced to go that heavy and I didn’t really get any hamstring activation.
I also had to try and squat that weight off a box and after a set of 5 w/ that kinda weight, my back was spent. This is working, so I’ll stick with it.
Thanks for the compliment, but I have a long way to go. I started out as a freshman in high school lifting at a body weight of 120lbs. I’m now between 192 and 188, while only growing one inch in that span of 8 years.
My back honestly has held me back. I think I’d be pulling mid 500s as well as squatting over 600 if not more. I eventually plan on dropping some body fat and filling out the 198s and possibly, 220s in the future.
Again, I appreciate the sentiment.
Week 3: Day 1, Part 2
CG Bench:
20x20 (44 lbs)
20x10 (44 lbs) Add doubled mini bands
55x5 (121 lbs)
70x4 (154 lbs)
85x3x2 (187 lbs)
100x3x5 (220 lbs)
DB Press:
75’s x15, x12, x15
Stopped here. My shoulders were feeling beat up and I figured stressing them out more with flys and other movements wasn’t worth it.
Sorry for not posting anything. Been busy and took some time off. I’ll explain.
WEEK 3: Day 2
NOTHING
Decided to give my shoulders a break. CG Band work absolutely destroyed them and I figured it would be help with recovery instead of bashing them more.
No deads since I felt that it wouldn’t be beneficial and I didn’t have a good plan as to what to do on week 3 since I consider it a deload week since I max on week 4. My body appreciated the rest.
Week 3: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all reps paused from here
90x4 (198 lbs)
105x3x2 (231 lbs)
125x3,x,3,x3,x3,x2 (275 lbs)
Missed last rep as I wasn’t taking the last set seriously. I went out of groove. I stopped here as it was 8 pm and my friend was over. I hate lifting that late but forced myself to at least get the 3rd week of pressing in. I think that’ll help when I max next week. We’ll see.
Week 4: Day 1
Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
145x5 (319 lbs)
175x2 (385 lbs)
195x1 (429 lbs)
225x1 (496 lbs) add belt & wraps
240x1 (529 lbs)
252.5x1 (556 lbs) (2.93x body weight) Easy
267.5 x miss (589 lbs)
Near the bottom, I bounced up and down mistakenly trying to get into the hole and lost it. If my form was better, I would have nailed the lift. I’ll get it next cycle. 267.5 kg is about 3.1x body weight.
I weighed 189.6 lbs this morning.
WEEK 4: Day 1
Deadlift:
75x5 (165 lbs) add briefs
105x1 (231 lbs)
125x1 (275 lbs)
150x1 (331 lbs)
175x1 (385 lbs) add belt
195x1 (429 lbs)
207.5x1 (457 lbs)
Good max effort for the cycle. I felt good for 462+ (210kg+). I even did NOT grip the bar properly (left hand was more centered than the right) plus is somewhat pulled my left glute. Considering that my back was killing me yesterday and this morning (not as bad) from the heavy squat attempt of 590 I tried, this was a good end to the cycle.
[quote]Synthetickiller wrote:
Week 4: Day 1
Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
145x5 (319 lbs)
175x2 (385 lbs)
195x1 (429 lbs)
225x1 (496 lbs) add belt & wraps
240x1 (529 lbs)
252.5x1 (556 lbs) (2.93x body weight) Easy
267.5 x miss (589 lbs)
Near the bottom, I bounced up and down mistakenly trying to get into the hole and lost it. If my form was better, I would have nailed the lift. I’ll get it next cycle. 267.5 kg is about 3.1x body weight.
I weighed 189.6 lbs this morning.[/quote]
Very impressive work, SynKill
I really should have nailed 589. Walking it out was harder than actually taking the weight into the whole. Just technical BS at this point, but approaching 600, I guess it matters more so than around 400.
I wonder if having an actually suit will help, lol. I’ll need to bug some people about centurion strap length.
Next cycle, I’ll try it again, then if I nail it, i’ll try 606 and then eventually get 633 (3.33x body weight) at my current weight.
I appreciate the compliment. Now if my deadlift wouldn’t suck, lol.
Your squat seems to be coming on well!!
RE: Strap length - 2 takes on this;
Additionally, my midsection, back and chest have all filled out making the straps tighter too. I was quite narrow when I got my first suit!Week 4: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all reps paused from here
90x2 (198 lbs)
105x1 (231 lbs)
115x1 (253 lbs)
125x1 (275 lbs)
132.5x1 (292 lbs) add belt for arch support
142.5x1 (315 lbs, really 314 and change, but it helps to think of it as 3 plates) ALL TIME BENCH PR
142.5 kg is an all time PR an finally puts me in solid 300 lbs territory. Next goal is to go higher, 324, then 341 and work my way up to 363 and eventually to 407 (185 kg).
Body weight: 190 lbs
Congrats on 3 plates bench PR 
I found the straps on my centurion long. I had to have them shortened by a couple of inches.
Claire
Thanks guys for the advice.
Hanely, I noticed the thicker I am getting, the lower the straps get. I had the same issue with my metal suit like you did with your other suit. I was leaner and the suit needed to be filled out. Now that I can effectively and appropriately fill out a suit, it might cause the straps to be a problem. When I end up ordering a centurion, I’ll give you guys a heads up.
On a funny note, I “think” that my torso is longer than my legs amazingly. I sound like a midget, lol. Oddly, I think this is true, at least the last time I measure, although I measured to the top of my traps, so that might not be correct.
Now, if I had the muscular of Vegeta, I think I’d be set in the looks department (just forget the widow’s peak).
More to come.
Back to it. Its good to be back.
Week 1: Day 1, part 1
Squat:
20x20 (44 lbs) add briefs
90x5 (198 lbs)
145x5 (319 lbs)
175x4 (385 lbs)
200x3 (441 lbs)
230x3x5 (507 lbs) add belt & wraps
Standing GMs:
20x10 (44 lbs)
50x5 (110 lbs)
90x5x4 (198 lbs)
Calf Raises:
90x20x4 (198 lbs)
Not a bad for a start. Some depth issues on the 230kg set, but its not an issue considering its the first week back.
WEEK 1: Day 1, part 2
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
100x3x2 (220 lbs)
115x3x5 (253 lbs) fairly easy all things considered
DB Press:
75’s x15,15,10
Flys:
10’s x15
30’s x15,15,14
Week 1: Day 2
Conventional Deadlift: Raw, no belt
75x5 (165 lbs)
105x3 (231 lbs)
125x3 (275 lbs)
150x3 (331 lbs) all time PR for conventional stance
Military Press:
20x12 (44 lbs)
50x5 (110 lbs)
75x3x5 (165 lbs) surprisingly easy
Farmers:
110s x2 trips
160’s x1 trip Stopped
That’s it. I’m amazed at my progression on conventional deadlifts considering how poorly my back tolerates them. Military was solid. Breakin the 100 kg barrier this year might be possible. I was unable to finish all the farmers today. I pulled a muscle in my back & abdominal wall setting up for deads today and luckily, it held up during deads. Its not worth an injury, 160s are a PR and I’ll hopefully crack 200s this year.
Week 1: Day 3
Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs) all reps paused from here on
90x4 (198 lbs)
105x3x2 (231 lbs)
120x3x5 (264 lbs)
Stopped here. My back is still bothering me, so it was in my best interest to stop. 120 kg was very easy oddly enough.
As the 3 of you who follow my log may have noticed, I have not been posting.
I severely re-aggrivated my SI joint injury and can’t lift. I’ll start up next week with something light (350-425) in full gear and then hopefully run a cycle of that and then hit 507 for triples again the cycle after.
Not lifting is driving me insane, but I’ve managed not to do anything crazy, yet.
Its been a while since I posted last. I guess a month.
I did rehab, but did NOT post any of it here, only on my old log on another site.
I managed to work on my bench since I couldn’t really go heavy on squat. I did not max, but managed to break 200 on seated military press. This was a long time goal for me. Onto 100kg next.
I’ll be starting up again next week. Lower weight on squats and deads to accommodate my rehab. I’m still not 100%.
I’m still going to chase 600 on squat and hopefully get 475+ this year. That would be good considering the extent of my injury.
Ab work is difficult to keep consistent for me, but I have started doing it religiously.
I’m also going to start bulking up to 210 or so once I start lifting again. I plan to entirely fill out 198. It might be a slow bulk, but I plan on getting as big as possible in this weight class. I am not sure if 198 would be my natural max weight for powerlifting or if I could push for 220 lean. Only the future knows that.